QUALITYQUALITY VS. QUANTITYVS. QUANTITY QUALITY MUSCLE QUALITY MUSCLE MASS BUILDINGMASS BUILDING

FATFATESSENTIALESSENTIAL COMPONENT COMPONENT OF SPORTS DIETOF SPORTS DIET

A TOUGHA TOUGH TRAINING TRAINING OR OVERTRAININGOR OVERTRAININGSYNDROME?SYNDROME?

IEIE//0101//20132013 [ [0101]]

EXPLOSIVEEXPLOSIVEEXPLOSIVE&&HOW DOES CREATINE WORK?HOW DOES CREATINE WORK?

EFFECTIVENESS OF CREATINEEFFECTIVENESS OF CREATINE

30 cap

PER 1 PORTION 3 cap

CREATINEHYPERFUSION

3,75 gCREATINE

FORM

9

120 cap

Do you want to increase your strength and build enviable muscles? Your murderous training requires huge amounts of energy? One of its fastest sources is phosphocreatine which rapidly regenerates the supply of ATP the basic fuel for muscle cells. The best way to increase its level is supplementa-tion with creatine. Are you considering which of its forms to choose this time? Imagine the ideal cre-atine an innovative combination of its most modern and most eff ective forms in one preparation.

We present CREA9 XTREME, the most extreme creatine matrix containing as many as 9 forms of this sub-stance in unique proportions. Try how this brilliant combination works and feel the power of absolute energy! Be careful, this is an extremely powerful product forget hyper doses and loading. 3 capsules of KING SIZE twice daily are enough! Feel the diff erence!

Creatine is without doubt one of the strongest and most eff ective legal anabolic substances. This is one of the few supplements that in-terfere directly in the cellular energy system increasing its effi ciency. This is why creatine has been and still is the subject of innumerable scientifi c studies. Its huge potential was very quickly noticed by specialists in nutrition and in support for sportsmen. This was the be-ginning of the golden era of creatine supplementation. Why is it so eff ective? Creatine is produced in our organism in a natural way and stored in our muscles. During increased demand for energy active phosphocreatine rapidly gives away its phosphate part, regenera-ting the cellular ATP pool and allowing the sustaining of intensive physical eff ort. Scientists discovered that creatine when taken orally is absorbed from the digestive tract and through blood circulation reaches the muscle cells. It gets inside across the cell membranes and allows increasing the muscle creatine level by as much as 30%. What is the result? A spectacular increase in power and energy ava-ilable during the physical eff ort. The additional saturation with creatine gives an unusually strong anabolic signal and leads directly to an increase in the rate of protein synthesis in the muscles and thus to an increase in the lean body mass.

The path taken by creatine after its administration before it reaches muscles to some extent resembles a steeplechase. As any orally ta-ken component, creatine also has to overcome three serious barriers. The fi rst of them is the barrier of solubility the amount of creati-ne which dissolves in the digestive tract determines to what extent it will be absorbed. The next barrier is the changing pH already in the stomach we meet a highly acidic milieu in which the creatine particle looses its stability. The main danger here is the so-called cyc-lisation in low pH the ends of the linear creatine particle may join and create a ring (creatinine). This compound looses its activity irre-trievably and is removed from the organism with urine and this may result in kidney overload. The third barrier to be overcome by cre-atine is the cell membrane which allows creatine to get inside the muscle cells. This is why scientists have decided to improve creatine by creating its new forms and joining it with other compounds. Why are they more eff ective? Firstly, they dissolve well, and this faci-litates their absorption, secondly, the combination of creatine with other particles increases its resistance to changing conditions in the digestive tract. Thanks to this more creatine reaches the place of its actual activity the interior of muscle cells. Each conjugated

E POWERE POWERE POWER MUSCLE MASS ACTIVATOR MUSCLE MASS ACTIVATOR

CREA-9 HYPER FUSIONCREA-9 HYPER FUSION

EXTREME RESULTSEXTREME RESULTSHow can the ideal creatine supplement be prepared? What should be done so that it is ve-

ry well absorbed but also rapidly saturates the muscles with creatine? What can be done to keep the creatine level high for a long time and to make the anabolic eff ects of creati-ne not only spectacular, but also durable? This question was addressed by the speciali-sts from TREC NUTRITION. Thanks to hundreds of hours of intensive work and analysis of recent scientifi c research on advanced forms of creatine they developed a unique formula. By using the maximum synergy of the best creatine forms in the world they

have created CREA9 XTREME. This preparation presents an innovative approach to creatine supplementation. Due to the combination of its various forms with diver-

se kinetics the product has unique properties. CREA9 XTREME is an extremely eff ective activator of explosive power and muscle mass. Precisely selected do-ses of as many as 9 best creatines were composed in a way that maximises the eff ects of the supplement cycle. CREA9 XTREME contains raw materials of the highest quality and the most active, bioavailable and stable chemical forms of creatine. Due to this composition the eff ects of supplementation are not only much better but also more durable, already in small doses. You dont have to swallow handfuls of tablets or many measures of powder it is eno-ugh to take 3 capsules twice daily, because CREA9 XTREME is an unusually powerful product. Faster than classic preparations it saturates the muscles with creatine and the increased level of creatine is maintained for a longer time. With CREA9 XTREME the supplementation with creatine becomes not only much more eff ective, but also more economic.

form of this supplement (combination of creatine and another particle) has diff erent kinetics of absorption and diff erent addi-tional properties. The time from the beginning of the cycle to the maximum saturation with creatine is diff erent, therefore the

maximum increase in muscle strength and mass may be observed in diff erent time. What to do in order to make the sup-plementation with creatine even more eff ective? This question is of interest not only for scientists, but also the sport-

smen themselves.

CREA9 XTREME owes its tremendous anabolic power to the fusion of the 9 best forms of creatine. Thanks to the application of KING SIZE technolo-

gy each capsule contains as much as 1250 mg of perfect creatine matrix CREA-9 HYPER FUSION. Among the forms of this natural anabolic compound

developed by the best scientifi c laboratories we chose those most stable and bioavailable and which increase the intracellular level of creatine and the up-

per limit of ATP most eff ectively. We used the perfectly soluble creatines combi-ned with organic acids which are the natural intermediates of energy pathways:

creatine citrate, tricreatine malate and creatine alpha ketoglutarate. The compo-sition wouldnt be complete without the very well known micronized monohydra-

te. The composition of CREA9 XTREME also contains the innovative creatine hydro-chloride, one of the most concentrated forms of this component, and creatine nitrate

which additionally engages in the alternative, reverse pathway of nitric oxide (NO) synthesis. CREA-9 HYPER FUSION also contains the creatine ethyl ester highly anabolic

and stable in a low pH. In order to increase the level of useful energy and the absorption of the product its composition also contains the combination of creatine and glucose cre-

atine gluconate. This is an incredibly stable particle with additional energy potential. The entire composition is topped with the eff ective creatine orotate. The orotic acid streamlines

the transport of creatine to muscle cells and within those cells it provides intermediates for the synthesis of purine bases. They form the basis for synthesis of new ATP particles.

BETA-ALANINE 700 contains pure beta-alanine increasing your physical exertion capacity.

CREA9 XTREME is an advanced

combination of the 9 most

e ective forms of creatine.

RED HOT GEL is a multicomponent warming gel for a pre-workout massage.

FUEL(X)PACK is the most e ective combination of energizing and stimulating ingredients.

CREA9 XTREME

FUEL(X)PACK RED HOT GEL

BETA ALANINE 700EXTREME RESULTS

FILLED UP WITH PURE ENERGY PROTECTING YOUR MUSCLES AND JOINTS

PERFORMANCE THAT LASTS

Looking for the perfect creatine? You heard that the modern chemical forms of creatine are incredibly e ective? Your gym colleagues praise creatine nitrate and AKG for the extra pumping e ect, creatine citrate and malate for their high solubility, creatine hydrochloride for being ideally concentrated and creatine ethyl ester for not causing water retention? Somebody told you that creatine gluconate gives you an extra boost of energy, and creatine orotate further improves ATP production? Your coach told you that creatine monohydrate is a must? Its all true, though it may seem confusing. Now close your eyes and imagine all of these creatines in a single product. This is a revolution! Were pleased to introduce CREA9 XTREME, the most extreme crea-tine matrix containing as many 9 forms of creatine combined in unique propor-tions. You get 1250 mg of the worlds best creatines in just one capsule. Try out this innovative combination and feel the power of absolute synergy! Be care-ful, though. Its an extremely potent product. Forget hyper-doses and loading. 3 KING SIZE capsules twice a day will be enough for you to feel the di erence!

Regardless of what sport you practice, during an intensive workout your muscles get weaker and you may feel an unpleasant burning sensation in the muscles. Why does this happen? Hydrogen ions are released as a result of metabolic changes which occur in the body to provide mus-cle bres with energy. The accumulated ions in uence the muscle environment causing acidi cation. A low (acidic) pH not only promotes the activity of catabolic enzymes but also disturbs the process of muscle bre contraction. However, the human body has developed natural defence mechanisms. Carnosine an active dipeptide with bu ering properties neutralizes the release of hydrogen ions. This compound has a de-acidifying e ect on muscle tissue and greatly improves train-ing capability during both aerobic and anaerobic exercise. The precursor of carnosine is beta-alanine, and by in-creasing the level of this amino acid it is possible to ef- ciently reduce muscle acidi cation and workout more intensively. BETA-ALANINE 700 is another exciting novelty from TREC NUTRITION o ering top quality beta-alanine. Each capsule contains 700 mg of the pure substance. The product is recommended for all sports.

Feeling low on energy when working out and having trouble focus-ing? Not responding well to stimulants such as co ee? Looking for a versatile and potent product that will stimulate you to work out and give you an energy boost? We recommend the new, improved FUEL(X)PACK. Its a formula containing the most e cient ingredients stimulat-ing and harmonizing the nervous system together with advanced energizers. Each sachet of the product contains not only di erent forms of ca eine but also ginseng extracts, L-tyrosine, taurine and B group vitamins necessary for energy production as well as metabolic cofactors. All of this provided to you in an ef-fective dose! The new FUEL(X)PACK will help you quickly ght the rst signs of fatigue and im-prove your motivation to do even the most ex-hausting exercises. With this new product, you will be able to overcome workout stagnation and practice not only longer but also with heavier weights.

Anyone doing sports is prone to various injuries and accidents. Such problems often result from workout mistakes or improp-erly performed warm-ups. In order to prevent the unpleasant consequences of overloading, before starting your workout its advisable to protect the areas that are particularly prone to injuries. Meet the RED HOT GEL a pre-workout gel for a warming up massage for athletes and active individuals. Thanks to a special hydrogel technology, it has a non-sticky texture and is absorbed quickly without leaving greasy marks on the skin or clothing. The RED HOT GEL contains 25 Alpine plant extracts and essences with a soothing and warming e ect. Applied to the skin, the product increases circu-lation and permeability in a particular area so the ingredients are able to pen-etrate deep into muscles and joints. The RED HOT GEL is the perfect solution for any person feeling physical discomfort during exercise.

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MARKET NEWS M

TREC SHAKER CLASSIC & SPORT will help you prepare amazingly smooth and tasty shakes.

TAKING CARE OF YOUR HANDS FOR A SAFE WORKOUT

Every person doing weight training knows the importance of safety. During exercise we sweat heavily, and it is di cult to get a good grip on a barbell, dumbbell or a bar with a wet hand. Many of you probably use training gloves but not everyone likes them. For all of you who are not glove fans an interesting alternative has now come about. Were pleased to introduce TREC GRIP innovative grips which are a perfect alternative to clas-sic training gloves. Thanks to the special neoprene foam and a highly resistant coating, the grips allow you to fully control the weight you are lifting. At the same time, TREC GRIPS ensure optimal ventilation to prevent your hands from sweating and protect them against abrasion and unpleasant blisters. With TREC GRIPS, your palms will stay dry, and the weight will never slip out of your hands. TREC NUTRITION o ers two models of TREC GRIPS: FITNESS and HEAVY. The rst one is recommended for a light workout using tness equipment with weights, and the second one is for heavy exercises with free weights. Each mod-el is available in two colour variants.

There are some things that every athlete needs to have with them even during a workout. Athletic clothing usually comes without pockets and if it has some, they are often impractical. It doesnt mat-ter if you need to take your keys, documents, a portion of your sup-plement, an energizing gel or your cell phone, the problem is always the same: theres no place to keep these things! We have found the perfect solution for you. With the new TREC NUTRITION waist bag, you will be able to pack your per-sonal items and always keep them with you. The black pouch with silver logos has 4 zippered pockets: the main one, the back one and two small side ones. The back wall of the bag is made from special fabric that expels humidity to prevent sweating. It has a wide web belt with a buckle and adjustable waist. Thanks to its anatomical shape, the bag o ers optimal capacity and is comfortable to wear. With the waist bag, you will be able to move freely and be sure that it remains in place even during a heavy workout.

It may seem impossible to improve a supplement shaker even further. Any-one who uses protein, bulk and weight gainers as their daily supplements knows that it is sometimes di cult to obtain the perfect consistency. Meet our two new shaker models: CLASSIC and SPORT which, instead of a strain-er, use an innovative BLENDER BALL made from surgical steel wire resistant to food. With the new shaker, you will be able to thoroughly mix your favourite powder with water or milk. Shakes prepared in the TREC SHAKER CLASSICand SPORT are simply perfect o ering homogeneous creamy consistency without the unpalatable foam. Both blenders are made from top quality inert material with great attention paid to every tiny detail. Our products are equipped with a specially contoured mouthpiece which is extremely tight and comfortable to use. TREC SHAKER CLASSIC is made from a soft touch trans-parent material which is easy to keep clean. O ering a simple and aesthetic de-sign, the product is highly functional. It is the perfect utensil to prepare protein supplements, gainers, omelettes and sauces. TREC SHAKER SPORT is a super trendy shaker that can be used to prepare any kind of sports drink, including isotonic drinks and protein supplements. It is made from a resistant, smooth and stylish coloured material. Additionally, it has a handle and a cap covered with special silicon rubber to prevent the bottle from slipping out of your hand, even when wet. The shaker has an anatomical shape to make it easier to use during a workout. It is narrow and ts most standard bottle cages on bicycles or tness equipment. Both products are extremely durable and dishwasher safe. SHAKER CLASSIC is available in two sizes: large (black or red cap) and small (black, red or pink cap). SHAKER SPORT also comes in two sizes: large (red and blue) and small (red, blue and pink).

TREC GRIPSTREC GRIPS are are innovative and innovative and safe training grips safe training grips protecting your hands protecting your hands during the workout. during the workout.

The WAIST BAG will t all of your personal items you may need during your workout.

TREC SHAKER CLASSIC & SPORT

WAIST BAGTREC GRIP

SIMPLE, YET INGENIOUS

SMALL, BLACK & PRACTICAL

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MARKET NEWS

Want to improve your training results? Wondering how to achieve them? Tried everything and still not getting the desired results? Your training seems like an uneven fi ght against your own weak-nesses? Cant concentrate, while your muscles are burning? Each movement makes you howl with pain? Tried various pre-training stacks, but left wondering why they dont work as it says in the ad? The powder concealed in a large, colourful tin hasnt helped you build power and extra muscle mass as you hoped it would? The mysterious mixture of exotic herbs and pseudo-innovative carbohy-drates isnt working and makes you feel strange and gain fat? You need SUPER ANABOLIC SUPPORT!

| TREAT SPORT LIKE A PROFESSIONAL! | If you take your sport seriously, you should approach supplements in the same way. Professional training requires professional products! Whether you are a bodybuilder, a ghter or a strongman, your muscles need the same components to keep generating power and energy! Only tested and safe substances will help you achieve success in every sports discipline. Dont experiment on your body by taking complex and not always safe combinations of poorly known and untested ingredients. Leave experi-ments to scientists! Looking for a good pre-training product? Check how many active ingredients it really has, since theyll help you improve your

exercise capacity. Dont pay for unnecessary llers and advanced systems transporting creatine or amino acids, that in reality turn out to be just sim-ple sugars! Remember! Its the degree of concentration of the product and the correct selection of active ingredients at the right doses, and not the size of the packaging, that translate into a nal e ect of supplementation.

| CONCENTRATED POWER | Want your muscles to be larger and more powerful, while your movements faster, stronger and more precise? Wish to face up to your weaknesses and maximise your bodys potential? Try S.A.W. - the most powerful pre-training stack ever produced by the TREC NUTRITION laboratories. Sharpen your sen-ses! Feel an incredible ow of energy, and open yourself to a brand new training experience. Now your brain will gain full control over your muscles!

Take your exercise to the highest intensity level you havent even considered before. Transform ordinary training into a SUPER ANABOLIC WORKOUT!

| PERFECT SYNERGY, ONLY TESTED INGREDIENTS | S.A.W. is a formula combining only tested, safe and e ecti-ve active ingredients that will help you conquer exer-cise stagnation from the rst use. The exceptional-ly high concentration of active ingredients gives a whole new dimension to pre-training supple-mentation. S.A.W. is a pure essence of support the product is free from unnecessary sugars, additives and llers. The incredibly high degree of concentration (almost 96% of the product are active substances) and the highest quality raw materials mean that each 5g measure of the preparation holds a huge anabo-lic and ergogenic potential. The syner-gistic action of the ingredients dra-matically increases the bodys ability to work under a heavy load. Not only are you able to train harder and longer, but your e orts bring also far better re-sults. The products formula, activating

the main anabolic pathways, will help you quickly build high quality muscles ready to work under a heavy load, with no risk of excessive fat accumulation.

| SUPER PUMP VASODILATORS| An advanced matrix of exceptionally powerful nitric oxide (NO) boosters, whose action has been con rmed in numerous scienti- c studies. The correct doses of alpha-ketoglutarate and L-arginine malate, in combination with citrulline malate, quickly increase the synthesis of NO in the body. In order to maximise the potential of the-se ingredient, the product has been supplemented with ViNitrox a

NOW ALSO AVAILABLE IN THE FORM OF EXTREMELY EFFECTIVE LIQUID SHOT!

patented extract from apples and grapes. The natural plant polyphenols contained in the extract activate the enzyme controlling the production of NO in the body. This improves its yield, results in the formation of mo-re NO, and longer activity. The e ect of this action is observed from the

start of exercise, while the full vascularisation does not decline and its level is maintained for far longer than with other products.

Muscles are better supplied with blood throughout exercise, provided with a steady supply of essential

nutrients and oxygen.

| ANABOLIC ENERGY MAXIMIZER |This is a special recipe of ingredients maximising the production of energy during intensive and

prolonged exercise. The high dose of beta-alani-ne prevents early muscle fatigue, and reduces

acidi cation. The carnosine formed as a result acts as a natural bu er which helps maintain optimal metabolic conditions for intensive work in cells.

It results in reduced post-training mu-scle aches, while intensive muscle con-tractions are no longer accompanied by a burning sensation. The energy matrix

has also been supplemented by well-studied active neurostimulators. The in-gredients stimulate the nervous system and improve concentration, helping the

brain achieve full control over muscle activity. Taurine and L-tyrosine are precur-

sors of neurotransmitters, which accele-rate the transmission of nerve impul-

ses and delay fatigue. Ca eine enhances the metabolism and improves the function of

the central nervous system. This stimulates the body to intensive work and enhances the production of energy, while naringenin helps maintain this e ect for longer.

| WORKOUT CREATINE SURGE |Bouts of intensive exercise cause a rapid increase in intensity of metabolism in muscle cells. In order to keep up with transporting energy essential for muscle contractions, huge amounts of ATP (adenosine triphosphate) are re-quired. Creatine is essential for regenerating this essential cellular fuel. S.A.W. contains an e ective formula of synergistic forms of creatine monohydrate, malate, and ethyl ester. The combination of the three di erent forms of this substance optimises its transport and absorption. Muscles are better sup-plied with creatine, while ATP supplies are regenerated faster. This impro-ves the power and speed of muscle bre contractions, which directly helps increase the levels of exercise load.

| WHO SHOULD TAKE THE FORMULA? |S.A.W. is a universal formula recommended for professional athletes, espe-cially during exceptionally high intensity of exercise or training stagnation. S.A.W. is a powerful and e ective formula whose exceptional energising ef-fects will be felt right from the rst dose. Regular supplementation helps build increased pure muscle mass and obtain signi cant improvements in training results, in particular in disciplines requiring high levels of power and strength en-durance. The product is recommended prior to exercise for bodybuilders, ghters, weightlifters, triathletes, and other power athletes.

p gr musclee precur-cele--

1 SHOT = 90 ml

BCAA POWDER55 ml

NITROBOLON II LIMITED EDITION 1100 g

FREE! TAURINE 900 FREE!

FREE!FREE! HERBAL ENERGY HERBAL ENERGY 60 60 capcap FREE!FREE!

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400 g400 g 200 g200 g

120 cap120 capFREE!FREE!

FREE!FREE!

FREE!FREE!

60 cap60 cap

30 Aprilvavalid lid ununttilil

20132013

S.A.W 200 g S.A.W 400 gFREE!FREE! TRAINING GLOVESTRAINING GLOVES

FREE!FREE! HERBAL HERBAL ENERGY ENERGY 6060 tab tab

FREE!FREE! DEXTROSE DEXTROSE POWDER POWDER 500 500 gg

FREE!FREE! ANABOLIC ANABOLIC BCAA SYSTEM BCAA SYSTEM 150 150 tabtab

HARD MASS 2800 g CREATINE MICRONIZED 200 MESH + TAURINE 400 g

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FREE!FREE!

FREE!FREE!

FREE!

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FREE!FREE! LCARNITINE LCARNITINE SOFTGEL SOFTGEL 60 60 capcap

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FREE!FREE! LCARNITINE LCARNITINE SOFTGEL SOFTGEL 60 60 capcap

CLENBUREXIN 180 capCLA SOFTGEL 200 cap

FREE!FREE!

FREE!FREE! CREATINE CREATINE MONOHYDRATE MONOHYDRATE 250 250 gg

WHEY PROTEIN COMPLEX 2200 gFREE!FREE! VITAMIN PLUSVITAMIN PLUS 3030 cap cap

BCAA MEGA CAPS 300 cap

3030 AprilAprilvavalid lid ununttilil

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1001/2013

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The best quickly absorbed The best quickly absorbed protein in the worldprotein in the world

PURE WHEY PROTEIN PURE WHEY PROTEIN ISOLATE CFMISOLATE CFM

Raw material obtained Raw material obtained by crossfl ow by crossfl ow microfi ltrationmicrofi ltration

Intact whey proteins Intact whey proteins 0% fat and lactose 0% fat and lactose

The best proteinThe best proteinin the worldin the world

THE WORLDS FINEST PROTEINISOLATE 100 is a top class supplement ful-ly based on the exclusive CFM whey pro-tein isolate. The material is regarded as the fi nest and most valuable protein source used in supplementation of athletes diets. ISOLATE 100 provides the highest quality, rap-idly absorbed building materials stimulating the processes of growth and regeneration of muscle fi bres. Whey protein isolate is characterised by having a benchmark content of the most impor-tant amino acids with anabolic properties, and active micropeptides. Thanks to the unique pro-duction technology very high concentrations of proteins with the highest purity are obtained. The protein is thus almost entirely free from un-desirable components, which could reduce its nutritional value.

UNIQUE PRODUCTION PROCESSThe raw materials used in the production of ISOLATE 100 have been prepared using the lat-est technologies. The CROSS-FLOW MICROFIL-TRATION process is the most advanced method currently available and is also the most time-

consuming method of mechanically separat-ing whey proteins. The separation occurs at low temperatures and without the use of any chemical agents which could damage the deli-cate structure of whey proteins. The fi nal result is concentrated, and more importantly non-denatured whey protein with full activity and functionality. Thats why ISOLATE 100 has such a high nutritional value and is so eff ective at supporting the formation of pure, fat-free mus-cle mass. In comparison with other similar high-protein supplements, ISOLATE 100 is absorbed signifi cantly faster and contains more BCAA and L-glutamine, the most important amino acids for exercise.

EXCEPTIONAL ACTIVITYISOLATE 100 is by far the best means of protein supplementation, supporting ongoing devel-opment of the most important exercise param-eters. Whey protein isolate is especially eff ective at stimulating anabolic processes. The absorp-tion rate and record-high leucine levels stimu-late the secretion of anabolic hormones (such as insulin), and enhance muscle protein synthesis signifi cantly more eff ectively than other protein

sources. The formula also includes other ingredi-ents, specifi c to this protein source. Whey isolate contains numerous peptides (short fragments of proteins) with various modes of action. The latest scientifi c research confi rms their ability to increase bloodfl ow in blood vessels and stimu-late immune processes.

WHO SHOULD TAKE

THE FORMULA?ISOLATE 100 is equally eff ective while build-ing pure muscle mass and in the fi nal stages of shaping muscle defi nition during a restrictive weight-loss diet. The formulas calories originate only from proteins, which has the additional eff ect of stimulating digestion. ISOLATE 100will supplement your everyday diet with the most valuable and fi nest whey proteins. ISOLATE 100 is absorbed rapidly without over-loading the digestive system, so it can be used at any time of day. It is always excellent when your muscles require additional portions of whole-some protein, in particular following exercise and immediately after waking up.

IS SIMULTANEOUS FAT IS SIMULTANEOUS FAT LOSS AND MUSCLE LOSS AND MUSCLE

GAIN PROBABLE? GAIN PROBABLE? UNFORTUNATELY NO! UNFORTUNATELY NO!

HOWEVER, IT IS POSSIBLE HOWEVER, IT IS POSSIBLE TO INCREASE MUSCLE MASS TO INCREASE MUSCLE MASS

WITHOUT REDUNDANT WITHOUT REDUNDANT KILOGRAMS OF FAT! IN KILOGRAMS OF FAT! IN

THIS ARTICLE I WILL TRY TO THIS ARTICLE I WILL TRY TO INTRODUCE TO YOU THE INTRODUCE TO YOU THE

MOST IMPORTANT ASPECTS MOST IMPORTANT ASPECTS OF BUILDING QUALITY OF BUILDING QUALITY

MUSCLE MASS WHICH HAS MUSCLE MASS WHICH HAS PROVED TO BE REALLY PROVED TO BE REALLY

EFFECTIVE FOR BOTH ME EFFECTIVE FOR BOTH ME AND FOR MY CLIENTS. AND FOR MY CLIENTS.

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MY BEGINNINGS YOU CANT BUILD MASS FOREVER!Being a typical ectomorph, in the fi rst years of training I didnt have to bother about fat tissue. All the more so because at the beginning I weighed just less than 54 kg being 173 cm tall you can easily imagine what I looked like at that time. As a teenager and body-building novice I had no idea of how I should eat and probably just like most of you I assumed that the more the better. Considering the fact that I looked at food from the angle of calories, I often loaded myself with chocolates, bars and various other sweets. Just to get the scale go up. For some time, thanks to fast metabolism, this didnt hamper me in building muscle mass of relatively good quality, however, this didnt last long. The problems began when the scale moved closer to 80 kg and suddenly on my stom-ach where there was always a clear-cut six pack, a considerable layer of fat appeared. To top it all, my other muscles lost their cut and everything started to look like fat and not muscle. Thus my chest, shoulders or legs, tortured during training, became fl at

and swollen. As if that werent enough, my weight gain stopped totally and for several months despite many changes I tried to introduce to my training it wouldnt budge forward even a gram.

A PERIODIZATION IN TRAINING IS A MUST!Finally I came across one of the bodybuild-ing magazines in which I read about train-ing periodization. Only then I realized that for 6 years I had been bulking and that for all that time I had been training al-most in the same way. I think that many of those who train make the identical mistake while trying to increase their muscle mass throughout the year whatever the cost. By the way they stuff themselves with colos-sal amounts of calories by eating not nec-essarily healthy food in the hope that the caloric surplus will produce an increase in the muscle mass. The majority of them will reach the intended results in part, how-ever, the extra kilograms are usually made of fat tissue and not muscle tissue. The hu-man organism has limits which cannot be extended endlessly the constant increase of weights with each training session is im-possible, just like eating more and more.

So what should we do when we already start banging our head against a brick wall and the eff ects of our eff orts are meagre or nonexistent? The best way out is the abso-lutely new method of muscle stimulation! In my case the method that works best is the division of the entire year into concrete periods: strength building, muscle mass building, fat tissue reduction and work-ing on defi nition improvement. I will try to present what such division could look like and how long the individual periods during the year should last. In the table be-low you can fi nd the model twelve-month training calendar with quality muscle mass building as its priority. Attention! Remem-ber that each of these periods should be followed by one or two weeks of detrain-ing. In this time we train with the minimum possible intensity. This will let us regener-ate after the hard work during a given pe-riod and enter the next stage of the annual plan with the full stock of energy. In my case a few days of rest and a week of low intensity FWB exercises works well in the detraining period.

EVALUATE YOUR PROGRESS!During my participation in bodybuilding competitions over the past several years I was in a way forced to have cyclical train-ing. While preparing my starting form I went through successive stages of build-ing strength, muscle mass and cut. In my opinion this last period, that is working on the reduction of fat tissue, has the greatest impact on the quality muscle mass build-ing and at least once a year every lover of bodybuilding who trains regularly should

TRAINING PERIOD WEEKS MONTH

STRENGTH BUILDING 46 January, February

QUALITY MUSCLE MASS BUILDING 12 March, April, May

FAT TISSUE REDUCTION AND IMPROVEMENT OF MUSCLE DEFINITION

12 June, July, August

STRENGTH BUILDING 46 September

QUALITY MUSCLE MASS BUILDING 12 tygodni October, November, December

ANNUAL TRAINING CALENDAR

QUALITY MUSCLE MASS BUILDINGQUALITY MUSCLE MASS BUILDING

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undergo 12 weeks of hardcore cutting. Thanks to that we are able to evaluate real-istically our progress getting rid of the ex-cess water and fat accumulated under our skin. Then the entire truth comes to light and we can see what we have achieved during the muscle mass building period: unnecessary fat or several kilograms of sol-id compact muscles. In order to explain it even better let me quote one of the actual examples I encountered during my work with one of my clients. While building the muscle mass I assessed his physique and I assumed that one of the strongest mus-cle groups was his chest it looked really good, it didnt lack density, and it didnt have any weaker points. To my surprise when we had struggled through the entire period of fat tissue reduction it appeared that it was the chest that stood out from the rest. While working on the muscle mass we take in large quantities of carbohy-drates and this infl uences the increased re-tention of water in the muscles. In my case, for example, this relates to shoulders: while bulking they are nearly as big as my head, but they decrease signifi cantly during cut-ting. That is why I think that everybody who failed to go through at least one en-tire fat tissue reduction period should give some thought to the question whether the strongest muscle groups are real muscles or maybe subcutaneous water and fat.

METABOLISM LIKES CHANGES.DONT WORRY ABOUT YOUR MUSCLE MASS AFTER REDUCTION!Another argument in favour of training peri-odization is the anabolic eff ect. If we work well throughout the fat tissue reduction pe-riod, our metabolism speeds up to the limits of its abilities and just in this moment we can record the highest increases in the clean muscle mass. This is the best way to start the quality muscle mass building period, immediately fl at out. In this period the or-ganism works literally like a vacuum cleaner, absorbing almost any gram of food straight into the muscles. They become full and as hard as a rock, and at the same time they maintain a very good quality all the time! I love this carefree period of several weeks af-ter the competition it is just then that we, competitors, can aff ord the moment of ob-livion and throw caution to the wind a bit as regards food. Yet nothing lasts forever and if we want to keep the good quality of the muscle mass for most of the year we have to return quickly to well-composed meals.

I think that 4 weeks of increased calorie in-take and of cheat meals is the maximum period we can aff ord. So how can we pass

MODEL TRAININGDURING THE QUALITY

MUSCLE MASS BUILDING PERIOD

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MODEL TRAININGMODEL TRAININGDURING THE QUALITYDURING THE QUALITY

MUSCLE MASSMUSCLE MASS BUILDING PERIODBUILDING PERIOD

4-DAYS SPLITMONDAY: CHEST/SHOULDERS FRONT AND CENTER AKTON1. Incline Bench Press: 4 sets x12/10/8/6

rep. in last set drop set2. Incline Flyes: 3 sets x 8 rep.3. Decline Bench Dumbbell Press:

3 sets with weight regression: 6/8/12 rep.4. Cable Crossover: 3 sets x 12 rep.5. Seated Dumbbell Press:

3 sets x 10/8/6 rep.6. Straight Bar-wide grip-Upright Row:

3 sets x 10/8/8 rep.

TUESDAY: LEGS/ABDOMEN1. Pre-exhaust metod: Lying Legs Curls:

3 sets x 12 rep.2. Barbell Squats: 4 sets x 15/10/8/6 rep.3. Leg Press: 4 sets x 12 rep. (6 rep. + 6 rep.)

1st set: 6 rep. feet wide, fi ngers on the outside and 6 rep. feet narrow, fi ngers on the outside 2nd set: 6 rep. feet wide, fi ngers parallel and 6 rep. feet narrow, fi ngers parallel 3rd set: 6 rep. feet wide, fi ngers on the outside and 6 rep. feet narrow, fi ngers on the outside 4th: 6 rep. feet wide, fi ngers parallel and 6 rep. feet narrow, fi ngers parallel

4. Straight Legs Dead Lift: 3 sets x 12 rep.5. Abs Crunches: 3 sets x max. number

of reps

WEDNESDAY: REST

THURSDAY: BACK/REAR DELTOID 1. E-Z Bar Bent Over Barbell Rows:

4 sets x 15/10/8/6 rep.2. Dumbbell Row: 3 sets x 10/8/6 rep.

+ drop set3. Chin-Ups: 3 sets with max. number

of reps4. Close Grip Seated Cable Row:

3 sets x 10/8/6 rep.5. Bent Over Dumbbell Side Rises:

3 sets x 10 rep.6. Dumbbell Shoulders Shrugs:

3 double drop sets (every drop set until muscle exhaustion)

FRIDAY: BICEPS/TRICEPS/ABDOMEN1. Pre-exhaust metod: Isolation Biceps

Curls: 3 sets x 12 rep.2. Standing E-Z Barbell (or straight bar)

Biceps Curls: 3 sets x 10/8/6 rep. Notice: In the last set take a break for 10 second and make 23 reps more until muscle exhaustion, after next 10 second repeat it again.

3. Standing Dumbbell Hammer Curls: 3 sets x 8 rep.

4. Close Grip Triceps Push Down: 3 sets x 12 rep.

5. Lying E-Z Bar French Press: 3 sets with weight regression 6/8/12 rep.

6. Triceps Dips: 3 sets with max. number of reps

7. Hanging Leg Raises: 3 sets with max. number of reps

safely to building the muscle mass so that we can avoid wasting the quality we have achieved with such a hard work? The most important role here is played by the skil-ful composition of calories and macroele-ments. On the next page I present my own dietary plans: A is a diet from the last pe-riod of fat tissue reduction, and B is a diet from the fi nal period of quality muscle mass building.

SELECT YOUR FOOD CAREFULLYWhen composing our diet we should pay special attention to a few issues, fi rst of all we should choose the least processed food products. In the case of carbohydrates these should be complex carbohydrates with a low glycemic index: oat fl akes, brown rice, basmati rice, buckwheat groats, sweet potato, wholegrain pasta. When building quality muscle mass it is good to start from ca. 2 g carbohydrates per kg of bodyweight and increase their intake gradually.

Choose low-fat protein sources: chicken breast, turkey breast, lean beef or fi sh like salmon, codfi sh or tilapia. Eggs are also a rich protein source although yolks are still the subject of much controversy among dieticians. I would avoid cottage cheese which may aff ect the quality of the muscle mass. Fats in a diet are often underesti-mated despite the fact that they have huge impact on the improvement of the condi-tion of the entire organism. Here I have in mind the unsaturated fats which among others reduce the bad cholesterol values and the risk of heart diseases. Moreover, they cause the feeling of satiety; thanks to it we nibble fewer unhealthy snacks be-tween meals. Good sources of unsaturated fats are, among others: olive oil, grape seed oil, nuts, almonds, fatty acids in capsules SUPER OMEGA-3 and OMEGA 3-6-9. I think that at the beginning 1 g of fats per kg of bodyweight is the necessary amount which you can try to increase gradually. However, if the quality of the muscle mass is important for you, I wouldnt exceed 2 gper kg of bodyweight. When building quality muscle mass the regular meals consumed at equal intervals of every three hours are as important as the nutrition val-ues themselves. Many of those who train forget about this aspect, despite the fact that it is of no small importance for the fi nal eff ect of the well-composed diet.

When everything is all set, the only thing to do will be to write down extra kilograms of the muscle mass in your training di-ary. In my opinion its real increase of 0.5 kg per week is quite probable. Naturally

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if the quality muscle mass building period precedes the stage of fat tissue reduction, the initial increase of the muscle mass during the fi rst weeks may be much higher. This is related to muscle glycogen overcompensa-tion and increased water retention in the organism. The 12-week cycle of muscle mass gain should bring about the increase of even 6 kilograms of good quality muscles.

TRAIN HARD OR GO HOMEThe training during muscle mass building should be based primarily on heavy and compound exercises with free weights. To-gether with high intensity and an appropri-ate diet they will ensure a good increase of the quality mass. All the time a large group of persons training in a gym is convinced that exercises with a barbell and dumbbells are for bulking, and machines are for cutting.

To some extent this is true because of isola-tion exercises done on machines and cables, however, it is the diet that has the largest impact on muscle quality. If you want to do isolation exercises during the quality muscle mass building you should apply them at the beginning of the training as the initial muscle workout or at the end of the training so that you can pump your muscles to the maximum. When preparing your training plan choose 2 or 3 compound exercises and 1 isolation ex-ercise. Do them consequently each week try-ing to increase the load gradually or do more repetitions with the same load. If the stagna-tion catches you after some weeks, change the basic exercise to another compound one. Try to modify your training slightly every 34 weeks so that your muscles cannot get used to it too much. You can also change one or two exercises to completely new ones or jug-gle with their order.

SUPPLEMENTS FOR QUALITY MASS GAIN SHOULD BE OF THE HIGHEST QUALITYOn the basis of my personal experience during the work with my clients I have no-ticed that while a defi cit of carbohydrates in the diet is rather rare, the protein doses are defi nitely too small. This often has a purely economic background. Another rea-son for this is that people are not used to eating meat more often than once a day. In this case the high protein supplements like WHEY 100, WHEY CREAMY COCKTAILor ISOLATE 100 which can be used at al-most any time of the day come to the res-cue. Remember! Proteins are the basic building material of the pure muscle mass so make sure that you get enough of them. Similarly many people forget about the benefi cial eff ects of fats luckily they are also available in the form of supplements.

DIET AND SUPPLEMENTATIONWEIGHT of ca. 85 kgDIET AND SUPPLEMENTATION (from my last period of fat tissue reduction)

PLAN AAFTER GETIING UP: 80010 g L-GLUTAMINE XTREME + 10 g BCAA POWDER

1ST MEAL: 900Omelette: 100 g oat fl akes, 15 large egg whites, one yolkAfter meal: 1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTI PACK, 1 tab. STRONG C 1000, 1 kap. VITAMIN B COMPLEX PROTEIN: 50 g CARBOHYDRATES: 66 g FATS: 4 g CALORIES: 500 kcal

2ND MEAL: 123050 g wholegrain pasta + 250 g boiled chicken breast, 100 g broccoliPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal

3TH MEAL: 153050 g wholegrain pasta + 250 g boiled chicken breast, 100 g broccoliPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal

4TH MEAL: 173050 g basmati rice, 250 g chicken breast + 1 spoon of grape seed oilPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 15 gCALORIES: 479 kcal

BEFORE TRAINING:6 tab. CARNOTRIX + 10 g BCAA TURBO JET + 10 g L-GLUTAMINE XTREME

AFTER WORKOUT:10 g BCAA POWDER + 10 g L-GLUTAMINE XTREME

15 MIN. LATER50 g ISOLATE 100 PROTEIN: 42 gCALORIES: 168 kcal

5TH MEAL: 210050 g basmati rice + 250 g lean beef steakPROTEIN: 50 g CARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal

30 MIN AFTER MEAL:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000, 1 kap. VITAMIN B COMPLEX

6TH MEAL: 2330300 g steamed codfi sh + 20 g walnutsPROTEIN: 60 gCARBOHYDRATES: 0 gFATS: 15 gCALORIES: 374 kcal

SUMMARY:PROTEIN: 352 gCARBOHYDRATES: 220 gFATS: 34 gCALORIES: 2594 kcal

CALORIES: 4799 kcal

WEIGHT of ca. 9395 kgDIET AND SUPPLEMENTATION (from the period of quality muscle mass building)

PLAN B

)

f

AFTER GETING UP: 8001 kap. DIBENCOZIDE FORCE10 g BCAA POWDER + 4 kap. CM3

1ST MEAL: 900Omelette: 120 g oat fl akes, 12 large egg whites and 3 yolks + 2 pineapple slices + peanut butter PROTEIN: 54 g CARBOHYDRATES: 82 g FATS: 40 g CALORIES: 904 kcal

AFTER BREAKFAST:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000

2ND MEAL: 1230100 g wholegrain pasta, 200 g roasted salmon, 200 g broccoliPROTEIN: 42 gCARBOHYDRATES: 70 g FATS: 26 gCALORIES: 682 kcal

3TH MEAL: 1530100 g wholegrain pasta, 200 g roasted salmon, 200 g broccoli PROTEIN: 42 gCARBOHYDRATES: 70 g FATS: 26 gCALORIES: 682 kcal

4TH MEAL: 1730100 g basmati rice, 200 g chicken breast + 1 tablespoon of peanut butterPROTEIN: 42 g CARBOHYDRATES: 76 gFATS: 15 g CALORIES: 607 kcal

BEFORE WORKOUT:1 kap. DIBENCOZIDE FORCE2 miarki S.A.W. + 10 g BCAA TURBO JET

AFTER WORKOUT:56 g VITARGO ELECTRO-ENERGY (2 scoops) + 50 g ISOLATE 100 + 10 g BCAA POWDER + 4 kap. CM3 PROTEIN 45 g CARBOHYDRATES: 50 gFATS: 0 gCALORIES: 380 kcal

5TH MEAL: 2100100 g basmati rice + 200 g beef + 2 pineapple slices PROTEIN: 42 g CARBOHYDRATES: 80 g FATS: 7 g CALORIES: 551 kcal

30 MIN. LATER:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000

6TH MEAL: 233040 g WHEY CREAMY COCKTAIL 1 tablespoon of peanut butter PROTEIN: 42 g CARBOHYDRATES: 3 g FATS: 26 g CALORIES: 360 kcal

SUMMARY:PROTEIN: 309 g CARBOHYDRATES: 428 gFATS: 130 g CALORIES: 4118 kcal

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If you compare both types of diet and look at the fi nal nutrition values you will notice signifi cant diff erences in the number of macroelements and total supply of calories. The exception is the egg white which I try to provide with the diet throughout the year at the same level. Admit-tedly, in the period of muscle mass building with the weight increase the average consumption of egg white per each kilogram of bodyweight decreases but at 95 kg it is still high on average it is 2.53.5 g of egg white per kilogram of mass. The two periods are more or less 16 weeks apart in this time I increase the number of calories gradually and slowly, adding to the diet 20 g carbohydrates and 10 g fats per week on aver-age, that is 170 calories per week in total. This amount of calories is safe enough to allow me to completely control the increase of the muscle mass all the time and if at any moment I notice an excessive increase of fat tissue and deterioration of the shape quality I suspend increasing the calorie dose for two or three weeks. If the situation does not improve, for the period of 34 weeks I add two or three 25 minute long aerobic sessions per week. In the majority of cases this is suffi cient to get the situation under control and to restore the good quality of the muscle mass.

Special consideration should be given to fatty acids con-tained in gel capsules SUPER OMEGA-3 or OMEGA 3-6-9. So if you dont have fi sh rich in this constituent in your diet these products should certainly be included in your supple-ment set.

Strength and energy are the two basic elements of successful training. If you feel tired after work and you lack power and motivation to go to the gym and give all of yourself, reach for creatine or pre-workout stack. Creatine is one of the best approved substances helping to increase the muscle strength and mass. There are many kinds of creatine available on the market, however, considering the objective of the quality muscle mass building the choice is simple. I recommend tri-creatine malate which builds the muscle mass without unnec-essary water retention in the muscles thus maintaining their good quality all the time. I myself am an ardent fan of CM3 which is excellent even in the fi rst weeks of pre-competition preparations. Also the novelty CREA-9 XTREME looks ex-tremely interesting and I will certainly make use of it during the nearest cycle. While creatine helps to increase the muscle strength, the pre-workout stack gives you an extra boost just before the exercises. The excellent composition of numer-ous constituents gives the feeling of incredibly hard muscles which literally tear your skin open. Here the optimal proposi-tion will be S.A.W. or NITROBOLON which already deserves the title of a classic.

During training we stimulate muscle growth but the entire process of muscle mass building starts just after its end. The fi rst thing we should take care of is stopping the cata-bolic process or destruction of muscle fi bres. The best solu-tion is a portion of branched-chain amino acids (BCAA) with L-glutamine. We can use the ready premix of both ingredi-ents BCAA G-FORCE, or like me two separate products, BCAA POWDER and L-GLUTAMINE XTREME. Glutamine is an amino acid which has a very broad spectrum of activity: not only does it regenerate muscles well but it is also excel-lent in strengthening our immune system and just like creat-ine hydrates the muscle cells making them fuller and harder.

Vitamins and minerals may seem unnecessary among such a wide range of supplements; however, some of them have sig-nifi cant impact on better muscle mass gain. B group vitamins give more strength and help in digesting larger amounts of the major building material, proteins. Magnesium is respon-sible for proper muscle work and tone, it also helps us relax. Vitamin C strengthens our organism and in higher doses acts as a gentle diuretic helping us achieve a slightly better muscle quality. Moreover, it prevents infections. For all these reasons I take MULTIPACK, STRONG C-1000, MAGNE-100 SPORTand VITAMIN B COMPLEX regularly.

SUMMARYAs you can see for yourselves the fi nal success consists of some things one should take to heart. Bodybuilding is as demanding as the marathon it is a long and hard work, constant eff ort we put not only into our training but prima-rily into our diet. You must remember that your work on the improvement of your shape doesnt end at the moment you leave the gym. Without the proper diet, supplementation and regeneration the entire eff ort put into the training will be wasted. Remember when building muscle mass this is the quality, not the quantity, that matters.

DAWID GELER

EnergyStimulationConcentrationSPORT, WORK AND DAILY ACTIVITIES REQUIRE MAXIMUM MOBILIZATION OF OUR ORGANISM. TO COPE WITH DIFFERENT TASKS, OUR BRAIN MUST WORK VERY FAST AND CONTINUOUSLY SEND NERVE IMPULSES TO CELLS DISTRIBUTED THROUGHOUT THE BODY. HOWEVER, EVEN THE BEST MACHINE CAN FAIL AT TIMES.

atigue kicks in, which is a normal response of the nervous sys-tem to too much strain. What to do when we no longer feel like doing something? How to spur oneself into action? Sup-plementation can prove to be very helpful here.

FARTHER, FASTER, MOREThe brain processes enormous amounts of data received via

senses and additionally monitors contractions of as many as 640 skeletal muscles. A movement of even the tiniest muscle in the human body requires a complex control system. Its functioning depends on the effi cient transmission of information within the central and peripheral nervous systems. The speed with which nerve impulses travel over a nerve pathway from the brain to motoneurons (movement neurons) determines the time of response to the stimulus. This is of critical importance for a number of dif-ferent sports, i.e. martial arts, team games, track and fi eld sports, in which fast muscular contractions help to gain a winning advantage over opponents. During intensive phys-ical activity the nervous system receives feedback from muscle cells about increased demand for energy. Hormones accelerate metabolic processes and additional energy reserves are made available. There is a great number of naturally occurring substances which help to boost the mental and physical potential of the human body. You dont have to look far popular stimulants used since time immemorial (coff ee, tea) or herbs such as ginseng which form the basis of traditional oriental medicine are much appre-ciated for their vitalizing, toning and stimulating properties. They alleviate fatigue, pro-vide a rapid surge of energy and prolong our activity even during monotonous tasks or night hours. For years, extensive scientifi c research has been pursued on the use of substances isolated from food in a range of sports disciplines. Today, athletes all over the world use diff erent substances to improve their motivation and increase the level of eff ective energy and mental concentration. When the going gets tough, these prep-arations help them to overcome their physical stagnation and achieve better results.

CAFFEINE AND GUARANANaturally occurring in co ee beans, guarana or tea leaves, ca eine is the most well-known stimulant of human mental and physical capa-bilities. Ca eine, chemically known as 1,3,7-tri-methylxanthine, belongs to a large group of alkaloids. This substance has a strong and rapid impact on the body, although some people are completely immune to its e ects. Ca eine is taken up in the digestive tract into the circu-latory system and almost instantly penetrates the blood-brain barrier. In the central nervous system ca eine competes with adenosine for speci c membrane receptors and blocks them permanently, thus inhibiting the signal of fa-tigue carried by these substance. This excep-tional alkaloid also increases the production of hormones (mostly adrenaline), thus stimu-lating the circulatory and respiratory systems to work harder and accelerating fat burning. Ca eine activates lipid metabolism, limits gly-cogen breakdown during physical e ort, and enhances its post-exercise re-synthesis even by up to 60%. As a result its use before train-ing boosts strength, endurance and energy required for muscular contractions. This sub-stance allows us to exercise longer and strong-er, and supports post-training regeneration. However, ca eine supplementation should take its source into consideration. Stimulants should be avoided as the uptake of ca eine contained in co ee or tea is slower and more gradual. Furthermore, these stimulants contain a number of digestive irritants and diuretics that promote production of urine. Therefore, if you look for e ective stimulation, you should use products that contain ca eine in its purest form anhydrous ca eine. On the other hand, if you need long-lasting and somewhat milder stimulation, it is best to use preparations with guarana extract. Ca eine contained in such preparations is slowly released for up to several hours. Of course, there are also products con-taining both forms of this alkaloid. As far as the recommended dosage is concerned, it should be dosed on an individual basis as the re-sponse level to ca eine varies between people the usual dose is between 100 and 300 mgtwice a day. It should also be remembered that the body gets used to this alkaloid over time and the more it is used, the weaker the stimulation.

Substances stimulating energy productionSubstances s and nervous system ef ciencyand nerv

F

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GINSENGIn addition to popular stimulants, substances contained in herbal plants used in traditional oriental medicine form an-other highly interesting group of natural boosters. Ages ago, a root shaped like a human being was discovered. It was later found out that its consumption increases vital strength and acts as a remedy for male sexual problems. The herb is called ginseng now thoroughly examined by scientists worldwide. Among 13 genera of this plant, Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefo-lium) are considered to be most e cacious and safe. They contain extremely active substances called ginsenosides which increase mental and physical capabilities of the body as well as resistance to stress. Thus, the substances found in the ginseng root are natural adaptogens they make it easi-er for the human body to adapt to a changing environment. For sportsmen, this could be periodically modi ed training intensity or participation in an important sports competi-tion. If you decide to take a ginseng-based preparation, you should always remember to check if the herbal extract is standardized with regard to the ginsenoside content. With top-quality products tested for the content of these sub-stances, you can be sure of their e ectiveness. Additionally, it should also be remembered that ginseng-based products should be used in cycles, for a period of 3 months at most, and then discontinued for at least 4 weeks.

TYROSINE AND TAURINENot only substances stimulating the mental and physical potential allow greater strength and intensi ed energy pro-duction. Everybody knows that amino acids are the buildings blocks of proteins, support regeneration of muscular micro-injuries and improve the nitrogen balance in the body. How-ever, some of them were found to have additional properties. The properties of L-tyrosine and taurine are most interesting in this regard. These two amino acids are necessary for e -cient work of the entire nervous system and secretion of hor-mones that control the energy production cycle. L-tyrosine is an extremely important precursor in the biosynthesis of dopamine, adrenaline, noradrenaline and thyroid hormones. Not only does this amino acid promote production of an important neurotransmitter, thus allowing e ective transmis-sion of information between neurons, but it is also a source of hormones that control energy conversion reactions in the body. Supplementation of this substance provides stable stimulation and protects against the e ects of long-lasting stress such as hard training. The recommended dosage is be-tween 0.6 and 2 g L-tyrosine in divided doses.

Taurine has two-fold e ects. Firstly, administered togeth-er with ca eine, it enhances its stimulating properties.

Secondly, it enables e ective biosynthesis of neurotrans-mitters in the nerve synapses. As a result information between the brain and muscles travels faster. The anti-fatigue and stimulating properties of taurine provide an additional advantage of using this substance. It limits secretion of serotonin, thus inhibiting the signal of fa-tigue from the brain and making it possible to continue functioning at the same level of intensity. The recom-mended daily dosage is between 1 and 3 g preferably in divided doses.

LECITHINAND LTHEANINEThe process of memorization is exceptionally complex as there is a large variety of fac-tors that in uence the brain functions. Composed of choline and inositol, lecithin has bene cial e ects on the stabilization of cell mem-branes in the nervous system. It is an essential structural com-ponent of the brain and nerves. Choline is used for producing a very important neurotransmitter acetylcholine. Scienti c studies have shown that people who con-sume large amounts of lecithin can see a signi cant improve-ment of their cognitive skills, including their memorization speed. Preferably, it should be taken in liquid form for the most rapid and e ective uptake liquid lecithin oc-curs naturally in e.g. soya beans. L-theanine a natu-rally occurring amino acid found in green tea also has a range of interesting properties. This substance supports functions of the nervous system and brain. It increases the activity of alpha waves in the cerebral cor-tex, thus minimizing the adverse stress-induced e ects on the body.

Substances stimulating energy productions stimulating energy production and nervous system ef ciencyrvous system ef ciency

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PRODUCT PRODUCTCHARACTERISTICS RECOMMENDED USE

CA

FFE

INE

200

PLU

S Fast and e ective stimulation Higher energy and endurance levels

200 mg ultra-pure ca eine in a single capsule

CAFFEINE 200 PLUS contains ultra-pure anhydrous caff eine and naringenin, which increases the eff ect of caff eine. The prod-uct stimulates the organism to increased physical and mental activity in an extremely rapid manner. Caff eine not only stimulates the central nervous system, but it also helps to overcome tiredness and workout-related stagnation. This active alkaloid reduces the decomposition of glycogen and increases the metabolism of fat, thus increasing the amount of energy, which is required for truly demanding exercise. The addition of narin-genin increases the eff ect of caff eine and pro-longs its activity in the organism.

The recommended allowance is 1 cap-sule 2 times daily, preferably before breakfast and 30 min. before the work-out. Take the product with app. 300 mlof water. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!

PER 1 PORTION 1 CAPCAFFEINE

200 mg 49 mgNARINGENIN

HE

RB

AL

EN

ER

GY Powerful herbal energizing formula

Essential stimulation and focus

Concentrated plant extracts

HERBAL ENERGY is a complex of carefully selected herbs with an energising eff ect. The combination of high quality, concentrated extracts of Guarana, American Ginseng and Korean Ginseng activate the brain and the nervous system, thus supporting the organ-ism during periods of intensive physical or psychological activity. The product intensifi es the energy production, improves concentra-tion and diminishes the feeling of tiredness. HERBAL ENERGY increases adaptation capa-bilities of the organism, making it possible to prolong and intensify the workouts.

The recommended allowance is 2 tab-lets 2 times daily, preferably before breakfast and 30 min. before the work-out. Take the product with app. 300 mlof water. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!

GUARANA EXTRACT

800 mgAMERICAN GINSENG

100 mgKOREAN GINSENG

100 mg

PER 1 PORTION 2 tab

RE

D F

AS

TE

R

Innovative energizer

E ective stimulation without irritation

Essential vitamin supplement

RED FASTER has been precisely balanced to provide the most eff ective energizing sub-stances and vitamins. All ingredients have been selected to meet the bodys specifi c re-quirements during strenuous and prolonged training. RED FASTER stimulates, improves concentration and reaction speeds, and delays the onset of fatigue symptoms, allowing to radically increase exercise load. RED FASTERis recommended for high-performance ath-letes and people engaging in intensive physi-cal and mental eff ort.

CAPSULES: The recommended daily allowance is 13 capsules, preferably 30 min. before meal or workout. Take the product with app. 300 ml of water. POWDER: Dissolve a single dose of the formula 25 g (5 scoops) in 300 ml water using a shaker. Use 12 portions per day, ideally before breakfast and 30 min. before exercise. Please note: the product has a strong stimulating ef-fect. Do not take before bedtime!

PER 1 PORTION 25 g

500 mgL-TYROSINE CAFFEINE

100 mg 250 mgL-TYROSINE CAFFEINE

75 mgPER 1 PORTION 1cap

FUE

L(X

)PA

CK

Stimulation, energy and focus

Instant revival

Just 1 sachet per day

FUEL(X)PACK is a multi-ingredient formula with a stimulating, energizing and strength-ening action. Active substances help improve the function of the central and peripheral nervous system providing instant revival. The formula increases the production of neuro-transmitters and neuromodulators, which signifi cantly increase the speed of informa-tion transfer between the brain and muscles. FUEL(X)PACK helps beat sleepiness and stag-nation during training, as well as improving concentration and motivation for strenuous physical exercise and intensive mental work.

Recommended daily allowance is 1 sachet. Take the product with approx. 300 ml of water. On workout days: 1 sachet 30 min. before workout. On non-workout days: 1 sachet 30 min. before the fi rst meal. In order to achieve the maximum eff ects the product should be used systemati-cally for the period of 46 weeks. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!

L-TYROSINE1,4 g

FOCUS ENHANCERS

0,4 gGUARANAEXTRACT

0,4 gCAFFEINE

163 mg

PER 1 PORTION 1 sach

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TY

RO

SIN

E 6

00

Increased production of neurotransmitters

Full concentration and motivation for exercise

Pharmaceutical-grade L-tyrosine

TYROSINE 600 contains pharmaceutical-quality L-tyrosine, which stimulates the me-tabolism and aids the function of the nervous system. It is a precursor of biosynthesis of neu-rotransmitters: dopamine, adrenaline and no-radrenaline, and thyroid hormones. L-tyrosine has a positive eff ect on memory and concen-tration, and improves the fat burning process. TYROSINE 600 enhances motivation, endur-ance and resistance to stress in athletes who train intensively. The product also improves metabolism, at the same time increasing the release of energy from fat tissue.

Take a single serving of the product 1 capsule 3 times daily between meals. Wash down with 300 ml of water.

PER 1 PORTION 1 capL-TYROSINE600 mg

TAU

RIN

E 9

00

Focus and endurance during exercise

Support during weight loss programmes

Pure crystalline material

TAURINE 900 contains pure crystalline tau-rine which enhances the bodys physical and mental performance. This amino acid has powerful anti-catabolic and psychos-timulating properties, especially during sus-tained exercise or weight loss diet. Taurine increases the bodys nitrogen balance, limits degradation of muscle protein, and pre-vents symptoms of fatigue and overtraining. TAURINE 900 helps improve effi ciency and endurance in hard-training athletes, as well as enhancing transport of creatine and other nutrients into muscle cells.

Take a single serving of the product 1 capsules 3 times daily between meals. Wash down with 300 ml of water.

TAURINE0,9 g

PER 1 PORTION 1 cap

SP

EE

D 8

Powerful and e ective stimulant

Active support for brain function

Lasting and e ective stimulation

SPEED 8 is the latest dietary supplement pro-viding exceptional stimulation and harmo-nizing brain function. The specially selected mixture of liquid active ingredients nourishes cells of the nervous system, stabilizes their metabolism, and stimulates them for more in-tensive function. SPEED 8 energizes and im-proves concentration and effi ciency for up to 8 hours. The formula is recommended for all physically and mentally active people, espe-cially performing prolonged and monoto-nous tasks.

1 ampoule per day, taken with 300 ml of water.

1,6 gL-GLYCINE

165 mgNATURALCAFFEINE

1,0 gTAURINE L-THEANINE

55 mg

PER 1 PORTION 25 ml

LEC

ITH

IN

Improved brain and nervous system function

Supports intensi ed mental activity

Pure soya lecithin in liquid capsules

LECITHIN supplements the diet with highly absorbable liquid soya lecithin in soft gel capsules. Lecithin is a rich source of choline and inositol building blocks of the brain, nervous tissue and neurotransmitters. It also has lipotropic properties it breaks down fat molecules accelerating their transport and metabolism. LECITHIN improves memory and concentration, and facilitates weight loss by helping maintain the correct blood lipid profi le.

Recommended daily allowance is 2 capsules 2 times a day preferably during a meal. Wash down with approx. 300 ml of water.

SOY LECITHIN1,2 g

PER 1 PORTION 1 cap

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This is one of the legends you can hear through the grapevine, repeated in lockers rooms, preached during spectacular train-ings of local gym-stars, punctuated by their loud whines and whim-

pers, who stack tens of 20- and 25-kg weight plates on a barbell or sliding Smith machine. And since this is a super-tough training, there must be super series. And with weights close to the maximum achievable level by a rising bodybuilding star. They are used as a remedy to stagnation and a way to build up large por-tions of muscles that a Belgian Blue bull would be proud to show around.

Of course, there are people whose genetic make-up and an appropriate approach to their diet, training and rest enable them to achieve most remarkable e ects as a result of highly intensive and hardcore gym sessions. But this is the exception rather than the rule. The others will have to abide by the laws of nature which endowed them with the body of Woody Allen, while their lack of knowledge about a proper exercising regime can at most cause an overtraining syndrome. Although the former cannot be helped, you can always

A FAMILIAR SIGHT AT THE GYM. PEOPLE FIRST PULL OUT ALL STOPS A FAMILIAR SIGHT AT THE GYM. PEOPLE FIRST PULL OUT ALL STOPS LIFTING OR PUSHING WEIGHTS, PUMPING IRON ON DIFFERENT LIFTING OR PUSHING WEIGHTS, PUMPING IRON ON DIFFERENT MACHINES, THEN WORK THEIR SOCKS OFF ON TREADMILLS, MACHINES, THEN WORK THEIR SOCKS OFF ON TREADMILLS, BICYCLES, STEPPERS THEY BASICALLY WORK THEIR OWN MUSCLES BICYCLES, STEPPERS THEY BASICALLY WORK THEIR OWN MUSCLES TO DEATH. TWO, THREE DIFFERENT EXERCISES FOR ONE MUSCLE TO DEATH. TWO, THREE DIFFERENT EXERCISES FOR ONE MUSCLE GROUP? LAME! TO ACHIEVE TANGIBLE RESULTS, YOU NEED TO KEEP GROUP? LAME! TO ACHIEVE TANGIBLE RESULTS, YOU NEED TO KEEP ON LIFTING TONS OF IRON AND PACKING YOUR MUSCLES ON YET ON LIFTING TONS OF IRON AND PACKING YOUR MUSCLES ON YET ANOTHER MACHINE. AND ANOTHER...ANOTHER MACHINE. AND ANOTHER...

A TOUOR OSYN

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ll in the gaps in your knowledge. Not eve-ryone has to resemble Coleman and Yates at the peak of their career. And not everyone will. You must accept this harsh fact of life, come down a peg or two, stop doing two or more back-breaking training sessions popu-larised by genetic masters and start thinking. Use your head to organise your workout rou-tine, and the amount of weekly pumped iron is not an accurate marker of quality training.

THE BASICS OF TRAINING PROGRESSIONLets go back to square one. Fact number one. Regular muscle overload stimulates muscle growth and strength. Contrary to conven-tional wisdom frequently praised by local bodybuilding gurus, increase in the number of muscle bres, i.e. hyperplasia, is practically of no signi cance in people. It is quite di er-ent for other species, for example birds. In Always tests, birds were provided with weights xed to their wings. After some time their muscle bres were observed to have increased. However, results of tests carried out on people were ambiguous, therefore, for those who want to achieve measurable visual e ects, hypertrophy, i.e. increase in the size of the existing bres, is more important. This is why we grow in front of our very eyes and have greater strength. This is caused e.g. by muscle overload, i.e. forcing the muscles to speci c e ort. Hypertrophy enables increase in the muscle mass and strength solely when regeneration of their bres is greater than their decomposition. Regular training causes that micro-injuries, in which satellite cells ap-pear, are continuous. Of course, it is important to continue to shock the muscles, thus forc-ing the body to start accumulating elements necessary for regeneration and putting up a building larger than the existing one. The body tries to resist, and protein overcom-pensation causes that Bruce Banner is trans-formed into Hulk. But no so fast....

Thus, muscle overload is essential for their regeneration. The fundamental question is to what extent can we do this and when should we take a break?

Unfortunately, when walking a tightrope, it is possible to fall down, and this is to some extent similar to too much muscle overload and too great physical e ort intensity. Over-training syndrome means in this case the death of the muscle cell and its replacement by another one. And we would like to achieve protein loss without killing whole cells.

PROGRESSION THE FUNDAMENTAL PRINCIPLE OF EFFECTIVE TRAININGOvertraining syndrome is associated with the endless topic of the principle of progression which means mostly that each subsequent training session should be harder. This can be achieved by e.g. increasing the number of repetitions, series and load, of course, over an adequate period. It is also advisable to nd out what the repetition maximum (RM) means. 1 RM de nes a load for at most 1 full repeti-tion, and 10 RM is 10 full repetitions without strength for one more. The smaller the per-centage of given intensity in 1 RM, the greater number of repetitions we are capable of do-ing. At the intensity of 85% of 1 RM it is usually possible to do 3 repetitions. The minimum ef-fective load during training for greater muscle strength (and mass) is 50% of 1 RM. The maxi-mum number of repetitions in a series we are capable of doing with a given weight is about 25. This means that longer series have no ef-fect on greater strength and only help to build up their resistance to fatigue. During weight training no complete restitution is achieved between the series, therefore the number of repetitions is smaller. There are usually not more than 15 repetitions, unless we want to work on our endurance.

The above-described principle applies to the minimum muscle load which guaran-tees performance of appropriate work and at the same time causes no excessive, harmful overload. The limit cannot be clearly de ned and mostly depends on the individual bodily features and other factors, e.g. nutrition and rest regime. Generally, it could be assumed that 95% of 1 RM is used for achieving greater strength, and 80% of 1 RM leads to achiev-ing greater mass. Taking on greater weights, greater training intensity is the same as the above-discussed walking the tightrope. Well, a very thin tightrope... This is a discussion for a longer and certainly interesting article but now we will move to another topic, namely proper dosing of rest periods, or even stag-nation periods of several days, or lets say - weeks. What for?

LEARN TO LISTEN TO YOUR OWN BODYSome people respond badly to the bodys signals of fatigue and instead of allowing some time for regeneration, put the screws on. They try to resolve the deadlock, because they think they make no progress when others are already reaching for the title of Mr. Olym-pia. They are narrow-minded and forget that bodybuilding is a long-term process which cannot be accelerated. Then they often use pharmacological boosters, various snake oils which are said to be a straight road leading to greater strength or mass, obtained, of course, at the price of backbreaking training. Finally, snake oils turn out to cost an arm and a leg, and the e ects very tangible, indeed dis-appear as fast as they appeared. We will pass over in silence any complications and di er-ent harmful e ects on the body. They usually come out into light long after that.

Of course, it is about doing nothing after months of hardcore training sessions; how-ever, enormous anaerobic or aerobic e ort

OUGH TRAINING OVERTRAININGNDROME?

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SUPPLEMENTATIONSUPPLEMENTATIONTHE SOURCE OF POWERTHE SOURCE OF POWERDuring the period of intensive physical eff ort, which is to bring greater muscle mass, appropriate supplementation is of considerable importance. It is common knowledge that protein is the essential building material of the muscles, and therefore greater supply of pro-teins in the diet can prevent decomposition of bodily proteins and overtraining syndrome, even with very intensive physical eff ort. The functional protein minimum for a human being with average physical activity is about 1 g per kg of body weight per day. In the case of hardcore training it should be increased to 1,4 g/kg of body weight, and with mass training up to 22,5 g/kg of body weight. It can be easily calculated that for a 75-kg person it gives 187,5 g proteins per day. When composing your diet, you should always remember about protein in your meals. Any defi ciencies should be best made up with full-value proteins with high biological value (BV). Highly recom-mended are products that contain whey protein, e.g. PERFECT WHEY PROTEIN, ULTIMATE PROTEIN, WHEY 100 or WHEY CREAMY COCKTAIL in the range of TREC Nutrition products. For a rich and almost complete diet, also specialised proteins with whey isolate, such as ISOLATE 100 or ISOLITE, are also advisable and for a night period, when the body rests and needs slowly absorbable ingredients, it is best to use NIGHT PROTEIN BLEND or CASEIN 100.

Balancing on the edge of overtraining, we should provide the body with proper anti-catabolic protection to avoid it. Even with positive energy balance, our muscles are exposed to unfavourable processes. Therefore, it is worth providing them with an eff ective anti-catabol-ic shield. This shield should include BCAAs taken also in the pre- and post-training period, and also L-glutamine administered at regular intervals several times per day. An absolute minimum are such products as BCAA X-TANKor L-GLUTAMINE XTREME. A lot of training people remember about supplements supporting their energy balance during training sessions. They take diff erent types of stimulants, creatine stacks and forget that one has to be on the lookout all the time. Ensuring an appropriate metabolic environment and protecting muscle proteins against any destructive processes is the only way to derive maximum benefi ts from hardcore trainings.

Balancing on the edge of overtraining, we should provide the body with proper anti-cata-bolic protection to avoid it. Even with positive energy balance, our muscles are exposed to unfavourable processes. Therefore, it is worth providing them with an eff ective anti-catabolic shield. This shield should include BCAAs taken also in the pre- and post-training period, and also L-glutamine administered at regular intervals several times per day. An absolute mini-mum are such products as BCAA X-TANK or L-GLUTAMINE XTREME. A lot of training people remember about supplements supporting their energy balance during training sessions. They take diff erent types of stimulants, creatine stacks and forget that one has to be on the lookout all the time. Ensuring an appropriate metabolic environment and protecting muscle proteins against any destructive processes is the only way to derive maximum benefi ts from hardcore trainings.

Throughout the entire period of intensive eff ort and hard training sessions, it is recommended to sup-plement the diet with vitamin and mineral preparations. When we sweat, we lose valuable minerals and microelements, especially magnesium which can be supplemented with e.g. highly absorbable MAGNE-100 SPORT complex. Together with MULTI PACK, i.e. a complex vitamin and mineral formula, we will be able to protect our body against loss of substances necessary for its proper functioning.

And during the cool-down period? Sudden decrease in the daily protein consumption is not recommended as the body still needs the building material. To put it more simply, we should not combine cool-down periods with a draconian diet due to the risk of losing already achieved eff ects. In this period we should take care to consume as much calories as our demand for energy requires. Thus, we should base our diet on full-value meals composed of proteins and complex carbohydrates. The best diet is to have traditional meals, e.g. turkey or chicken breast with groats or rice and a daily dose of vegetables. The period of planned stagnation means also a break for the joints and provides proper time for their regeneration. It can be supported by JOINT THERAPY complex, i.e. a combination of naturally occurring building ingredients supporting the functioning of the joints and cartilage. Another option is to use e.g. COLLAGEN RENOVER collagen hydrolysate or JOINT(X)PACK recommended for recovery of the connective and bone tissue. Thus, you will be able to prepare yourself for intensive training sessions without the risk of dangerous injuries.

PERFECT WHE Y PROTE IN ULTIMATE PROTE IN WHE Y CREAMY COCKTAIL PERFECT WHE Y PRO

TE IN CASE IN 100 ISOLATE 100 NIGHT PROTE IN BLEND

BCAA X-TANK L-GLUTAMINE XTREME MULTI PACK MAGNE -100 SPORT JOINT THERAPY PLUS COLLAGEN RENOVER JOINT(X)PACK

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INTENSITYCHEST

MUSCLES

UPPER PART OF THE BACK

MUSCLES

LOWER PART OF THE BACK

MUSCLESBICEPS TRICEPS

DELTOID MUSCLES

TRAPEZIUS MUSCLE

ABDOMEN MUSCLES

FEMORAL QUADRICEPS

FEMORAL BICEPS

CALF MUSCLES

LOW 3 3 3 2 2 2 2 2 3 3 2

AVERAGE 5 5 5 3 3 3 3 3 4 4 3

HIGH 7 7 0 5 5 4 4 4 7 6 4

INTENSITY

LOWLOWAVERAGEAVERAGE

HIGHHIGHCHEST MUSCLES

UPPER PART OF THE BACK MUSCLES

LOWER PART OF THE BACK MUSCLES

BICEPS

TRICEPS

DELTOID MUSCLES

TRAPEZIUS MUSCLE

ABDOMEN MUSCLES

FEMORAL QUADRICEPS

FEMORAL BICEPS

CALF MUSCLES

Recommended breaks between exercises for specifi c muscle groups [08 days]

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must be balanced by an adequate rest peri-od. A traditional regeneration period is a one-day break. If we forget about this, we risk an overtraining syndrome which in addition to physical and mental symptoms (e.g. fatigue, aversion to training, irritation, and sleepless-ness) means also the risk of hormonal disor-ders. This can lead to elevated cortisol level, thus making it more di cult to burn fat and galloping catabolism.

COOLDOWN PERIOD A METHOD FOR GROWTHAn old truth should be reminded that rest and cool-down periods do not eliminate once achieved e ects, but their aim is to cause mus-

cles to spring up like weeds. By exercising without any breaks, we will not be able

to achieve such growth as when we take a break from time to time

from pumping up the iron. Even if we use varied exer-cising regimes to make it impossible for the muscles to adapt to the e ort, we will not achieve the same results as during an inten-tional cool-down period.

Rest periods remind us to some extent a fresh-

man syndrome when there is an excellent growth in

mass and strength in people who have just started their

adventure with bodybuilding. Of course, mostly in those who take

into account proper nutrition and rest as well as proper training regimes.

More advances people, by an intentional cool-down period, can to a certain degree cheat their organism by pretending to be a rookie at this. The trick is to make the body believe that we want to take a break and not to achieve a permanent condition without weights and trainings thats why the body adapts to the new situation, a semi-catabolic

state. To put it simply, it starts accumulating proteins in the muscle cells, glycogen in the liver, and this causes growth. To be success-ful, the cool-down period should last 68 days. A weekly rest period, which will be used by the body for growth, will be unex-pectedly broken by another warm-up in the gym and acute anabolic state, said Artur Rzeszutek, a long-experienced bodybuild-ing instructor. This means another impulse and hypertrophy forced on by training and again we grow faster than grass on the Ol-ympic Stadium.

Is an 8-day rest period long? Just ask a few bodybuilders at a gym. Most of them would say that for months they have not taken a break longer than 23 days. And usually they say it proudly, as it shows that they do not let go and their training is as important as saying prayers for the pope.

A continuous o ensive wont end the war; it will only bring a temporary victory. In The Art of War by Sun Tzu, a legendary Chinese general, we can read that whoever knows his enemy and himself does not have to fear anything, whether he goes out to ght 1 or 100 battles, and whoever knows neither his enemy, nor himself, will su er defeat in every

battle. Therefore, we recommend brushing up on when to take a rest period (see the ta-ble). Who remembers that the chest muscles need ve to seven days for regeneration and rest after intensive training? Yes, one week without working your chest! You exercise hard and have no e ects? Perhaps youre rid-ing roughshod over yourself..

CONCLUSIONOf course, the above discussion is not even a half of what could be written about an over-training syndrome and alternatives to back-breaking training sessions. However, it could pro