12/19/2023 0 Comments Condense pre workout for saleObviously, caffeine is a widely used and highly efficient aerobic and anaerobic performance stimulant. Another larger study concluded betaine aided in high intensity anaerobic training, allowing individuals to achieve more squat repetitions at 75% of their 1-RM with more repetitions achieved at =90% peak power(4). Human performance studies involving betaine found it increases power and force performance measures amongst trained individuals and was elucidated through these exercise protocols: bench press throw, bench press force, squat force, and vertical jump power(3). Intuitively, this stacks nicely with nitrates as they synergistically work through different modalities to achieve the same endurance effect.īetaine, or trimethylglycine, is an interesting compound found in beetroot juice as it serves as an osmolyte (protecting cells against dehydration), an antioxidant, and a methyl group donor serving to lower homocysteine levels. Carnosine, which supplemental beta alanine enhances the muscular concentration of, helps stabilize muscular pH levels by buffering the hydrogen ions produced through intense exercise. This non-proteinogenic amino acid is a constituent of muscle-carnosine (beta-alanine-l-histidine), however, myocarnosine content has been shown to be significantly increased through beta alanine supplementation alone(2). This increase in mitochondrial efficiency (P/O ratio) is due to the reduced cost of ATP (muscular currency) to produce muscular force. Astonishingly, the increased work comes without an accompanying increase in blood-lactate, meaning your muscles actually become more energetically efficient. Nitrates have been shown to be a powerful aerobic and anaerobic ergogenic aid by reducing the oxygen cost of exercise, translating into lower perceived exertion and/or a greater maximal workload capacity (1). Program goal: Off Season, Powerlifting, StrengthĪs an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you.Inorganic nitrates found in beets, spinach, etc…increase nitric oxide through a novel biological pathway, nitrate>nitrite>nitric oxide. Overhead press frequency: 1 Brian Alsruhe Programs (Dark Horse + 4 Horsemen) Tagged With: 3 Day Workout Plan, 4 Day Split, 4 Day Workout Plan Don’t let this intimidate you! It’s a well documented program. This will require you to do a little reading and interpretation to follow it. Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM.While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons. The program is geared for general strength enthusiasts, from high school students to working professionals.Westside for skinny bastards is not a powerlifting program.Below you’ll find two different spreadsheets / templates for the program. Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Overhead press frequency: 1, 2 Westside for Skinny Bastards Program Templates (WS4SB)Īs an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. Tagged With: 4 Day Split, 4 Day Workout Plan It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.įiled Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program Find Powerlifting Meets Near Me (Updated Daily)īrian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains.Best Protein Powders Without Heavy Metals.Best Protein Powders Without Artificial Sweeteners.
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