Finally a comprehensive volume of nine books on High Intensity(HIT) Training!



A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt


Sunday, October 2, 2016

The Effect of BCAAs on Exercise Induced Muscle Soreness in Bodybuilders

Bcaa For Sale - Bodybuilding supplements

What exactly are branched chain amino acids (BCAAs)? Yeah,we've all heard about their muscle sparing and/or muscle building properties. However, a recent study done in the UK showed that BCAAs can also curb soreness that is often associated with exercise.

The study used a small sampling of twelve males and provided them with either a dose of 10 grams of BCAAs twice daily or a placebo which was nothing more than an artificial sweetener before and following resistance exercise that creates muscle damage. The BCAA supplement was comprised of a ratio of 2:1:1 leucine, isoleucine, and valine, respectively. This ratio is quite standard in many BCAA supplements in the industry. In addition to this initial dose, after an overnight fast, participants who took the BCAAs were given a 20 gram bolus dose, one hour prior to, and one hour after exercise.

The exercise that resulted in EIMD (Exercise Induced Muscle Damage) in this study was 100 drop jumps from a height of 0.6 meters, and a 90° squat. The results showed the group that was administered BCAAs experienced reduced recovery time. Consequently, this group experienced much less soreness than that of the placebo group.

This study demonstrates that it is likely the BCAAs resulted in better protein synthesis and played an important role in reducing the amount of secondary muscle damage in bodybuilders that often accompanies strenuous resistance exercise. BCAAs are an important supplement to invest in if you are looking to build muscle or reduce recovery time after a hard training session.

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