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January 2013
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IronMagLabs - Bodybuilding Supplements

Archive for January, 2013

You’ve just taken a course of steroids and are looking for something to normalise your testosterone level. You can’t make up your mind between good old nolvadex, alias tamoxifen, and its cousins raloxifene and toremifene. Greek researchers have published the results of a study in Fertility & Sterility which suggests that tamoxifen is the best choice.

Tamoxifen, raloxifene and toremifene are SERMs: they attach themselves to the receptor for estradiol but don’t start up the processes that usually follow after estradiol has attached itself to its receptor. That’s why doctors use SERMS against tumours whose growth is stimulated by female hormones.

Chemical athletes use SERMs because they raise the testosterone level. One of the ways that the body monitors its own production of sex hormones is by keeping an eye on the concentration of estradiol in the blood. If it gets too high then sex hormone production is reduced – including the production of testosterone. Because the control mechanisms make use of estradiol receptors, SERMs crank up testosterone production. That’s why chemical athletes use substances like tamoxifen after taking a course of steroids.
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Intensive training reduces the activity of immune cells that destroy pathogens and cancer cells. That’s why athletes are more likely to fall prey to nasty viruses after a heavy workout or training session. Fish oil supplements probably offer protection, researchers at the University of Aberdeen discovered.

You’ll find regular postings on this website about substances that are supposed to give the immune system a boost. Potential candidates include oatmeal fibre, Chlorella, Echinacea, garlic, and – believe it or not – near beer.

The Brits decided to go in a different direction and examined the effect of fish-oil capsules. They were inspired by a study done in 2007 at the Universidade Federal do Rio de Janeiro, which showed that post-training fish-oil supplementation improved the functioning the immune system of swimmers. [Prostaglandins Leukot Essent Fatty Acids. 2007 Oct-Nov; 77(3-4): 139-45.]
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If you’re putting on weight, a diet containing extra BCAAs may help you build up less fat mass. Japanese researchers discovered, when doing experiments with mice, that the liver and muscles play a key role in the fat-mass reducing effect of BCAAs.

Athletes use BCAAs mainly as an anticatabolic supplement. They usually take somewhere between 5 and 25 g before training and notice that this helps them to recover faster.

BCAAs were originally marketed in Japan as clinical nutritional aids. They strengthen liver functioning and also have a positive effect on the insulin and glucose metabolism. Liver disease and diabetes are also possible effects of overweight. Which is why the Japanese wondered whether BCAAs could help to limit the negative health effects of the current obesity epidemic.
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by Tom Venuto

I’m about to share with you the most important weight loss strategy that will literally make or break your success. This is the #1 one fat loss tip I could ever give you.

If you don’t get this right, you can kiss your fat loss results goodbye. This is the one absolute requirement for weight loss, and it’s something you’ve probably heard of before. However, there’s one critical distinction about this familiar advice that you might not have considered – and this one thing makes all the difference in the world…

Let me quote Melvin Williams, PhD, professor emeritus of exercise science at Old Dominion University and author of the textbook Nutrition for Health, Fitness and Sport (McGraw Hill)…
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by Nick Nilsson

If gaining weight is something YOU got into weight training for, THIS is the info for you. Learn my four powerful “no fail” principles for putting on mass no matter what your metabolism or body type!

I got into weight training to gain mass and put on weight so believe me when I tell you…when it comes to wanting mass I know EXACTLY where you’re coming from. Because when I started training, I weighed 145 lbs soaking wet. Today, I’m a lean 210 lbs (at a height of 5’10”)!

I’ve got four “no fail” principles that I recommend to people who are trying to build muscle mass and gain some weight.

And I’ll tell you right up front – these principles are NOT rocket science…these are the basic things you SHOULD be doing if you want to gain mass, yet I see plenty of people only doing one or two of them and wondering why they can’t put on any mass!

Combining these four principles consistently will definitely get the job done!
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by Tom Venuto

EXPOSING YOUR ABS is a matter of getting very low body fat levels. The lower your body fat, the “thinner” your skin will appear (actually the “skin-fold” which contains skin plus subcutaneous fat), and the more your abdominals will show through.

DEVELOPING YOUR ABS is a matter of training, and in that respect, the popular maxim “abs are made in the kitchen, not in the gym” is not entirely true. It’s only true that without the proper diet (doing it right in the kitchen), the ab exercises by themselves are useless. Well-developed abs can remain covered up with a layer of fat and it’s possible to out-eat any amount of exercise.

There are two personality types with regards to pursuing six pack abs…

Personality A is the person who thinks, “as long as I get super lean, my abs will show,” so they blow off ab workouts or train them very little, thinking they’ll have ab EXPOSURE and ab DEVELOPMENT just by being lean (diet alone).

Personality B (which includes a lot of women) is the type of person who cranks out a 30 minute or even a one HOUR ab class every day, but they’re not aware of the importance of low body fat – or they simply don’t put the effort into fat-burning nutrition, so they never get their body fat low enough.
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by Scott Tousignant

Are you spending hours in the gym but still unhappy with the shape of your body? Has your progress slowed down or come to a complete halt? If you answered yes to either of those questions, today is your lucky day…
…Because Angie and I are giving away our top secret plateau busting tricks in the article below.
It involves a strategic combination of physique training protocol designed to help you get ripped fast!
The best part…
You can begin applying these simple workout tricks immediately…
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by Mike Arnold

For all but the most fortunate, building muscle mass, particularly in large quantities, is an arduous task requiring an extreme degree of dedication and determination. It demands great sacrifice, monopolizing the individual’s time and thoughts on numerous levels if he is to be successful. Yet, even after years of self-imposed restriction and commitment to the cause, many find the desired result to be elusive. At some point, should one continue to invest without finding an acceptable return, the loss of hope is inevitable. Many chalk up their failure to poor genetics and while they no doubt play a role in determining how far one can take their development, even the genetically deficient can build an amount of mass that most would consider awe-inspiring.
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Gymnasts who want to lose weight can safely follow a low-carb diet. This won’t cost them their strength or explosiveness, researchers at the University of Padua in Italy discovered. According to the Italians, gymnasts who follow a low-carb diet for a month lose one and a half kg of body fat and also build up a small amount of lean body mass.

In the experiment that the Italians published in the Journal of the International Society of Sports Nutrition, nine male gymnasts from the Corpo Libero Gymnastics Team ASD functioned as test subjects. They were among the top gymnasts in the country and two of them were on the Italian national team. The men trained for thirty hours a week.
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by Craig Titus
Craig Titus

This column does not represent the opinions or views of IronMagazine, it’s advertisers or affiliates. Craig’s column is unedited and for entertainment purposes only, read at your own risk.

What are the crucial mistakes bodybuilders, both amateur and professional, make during contest prep or in general?

That’s question covers a wide spectrum of mistakes that can be made and definitely deserves a extensive answer. First let me say that champion bodybuilders, that is the athletes who consistently place in the most prestige’s shows, have found a formula that works for them and never breaks their routine. Shawn Ray for example… as much as I hold genuine disdain for him, he was one of the greatest bodybuilders of all time. He was always in shape, always at the top of his game in every show he competed in. make no mistake, the only reason he wasn’t Mr. Olympia is because of his small stature, not because of his contest preparation. That midget knew what he was doing…I’m sorry, “little person.” Dexter Jackson is another IFBB Pro who is always in shape and certainly found the formula that works for him without failure. This brings me to the most common mistake both amateur and professional bodybuilders make…
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by Kelly Baggett

Contrary to popular belief, training is not the only way to stimulate muscle growth. In fact the biggest growth spurts for the average person occur in the absence of any intention to increase muscle mass (adolescent development and puberty).

A good example to illustrate the various ways of stimulating hypertrophy is with arm training. Everyone says you need to perform whole body compound movements and gain 10-15 lbs. overall scale weight to gain an inch on your arms right? However, you’ll routinely see guys at the gym who increase their arms by an inch or more without gaining a pound. You’ll see plenty of guys with big upper bodies who probably don’t even know what a deadlift is. You know they didn’t start out big because their lower bodies are skinny. Same thing for guys with big arms, but rather normal sized upper bodies and pencil necks. Is this just genetics or what’s going on here?
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Humulus lupulus -Hop – scientific name Humulus lupulus – contains the oestrogenic flavonoid 8-prenylnaringenin, a substance with an unexpectedly strong anticatabolic effect. The animal study, published by researchers at the University of Tokushima in Japan in PloS One, suggests that 8-prenylnaringenin is a natural anabolic that works for women.

The active substances in Humulus lupulus are already available on the market. They are found in supplements intended to increase women’s breast size. The products may actually be effective, as 8-prenylnaringenin is capable of interacting with both the estradiol receptor alpha and the estradiol receptor beta, Dutch researchers discovered in 2004. [J Steroid Biochem Mol Biol. 2004 Jul;91(3):99-109.] Most plant-based phytoestrogens only interact with the estradiol receptor beta. Substances that activate the estradiol receptor beta strengthen bones and protect blood vessels. Substances that activate the estradiol receptor alpha stimulate breast growth.
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Shannon Hart
Are you too fat or not? You’re better off answering this question with a tape measure than a weighing scale. According to obesity researchers at the Pennington Biomedical Research Center, your waist measurement says more than your BMI. They published their findings in the International Journal of Obesity.

You measure your waist at the narrowest part of your middle, placing the tape measure just above your pelvic bone. If adult women have a waist measurement of 89 cm or more they have too much fat and therefore an increased risk of diabetes and cardiovascular disease. For men the cut-off point is 102 cm.
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by Mike Arnold

When we consider the extensive increase in knowledge which has transpired over the last century, it becomes readily apparent that modern man has entered an information age unlike any we have ever witnessed before. Like an unrelenting tidal wave, every man, woman, and child is daily inundated with a barrage of information coming from every possible direction and nowhere else is this more apparent than the Internet. At our very fingertips, we have access to an immense world-wide library, in which any subject can be researched ad nauseam at will. This outlet provides us with numerous advantages which were unavailable to previous generations, allowing us to rapidly accumulate knowledge in our areas of interest. At the same time, this online highway is a two-way street, allowing anyone with a computer to freely share and receive information as they see fit. There is no filtering system in place designed to separate truth from opinion or fact from fiction. This can make information sourcing an unreliable process, especially among the less informed.
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