End Of Cycle Peaking, Edging Improvement, and Supplementation: Ask The Experts

End Of Cycle Peaking, Edging Improvement, and Supplementation: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about peaking at the end of a training cycle, improving edging time, and supplements.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. You mention “peaking” at the end of a workout cycle being a goal. What exactly does this refer to?

Al: Peaking is the goal for the end of a cycle where you’re performing at maximum effort after several weeks of increases. A good analogy for this is when athletes train for a competition in a manner which ensures they perform their best on the date concerned. In your case, the final week of a cycle is where you wish to peak/plateau. Continued work much beyond this state leads to overtraining.

If you don’t hit a peak by the end of a cycle., it’s a good bet you’ve been UNDERtraining.

Q. I seem to be stuck at 10 minutes max time with edging.

The instructions say to stop three times before the point of no return but I can’t even get past two times. What is it that I can do to solve this problem?

Al: If you have to pause to get the extra time in, you can do so. If you can slow the rate and intensity of stimulation while still adding time per session that would be even better- though more difficult.

The initial goal of this exercise is to get to 20 minutes. At this point, a threshold should be reached where it becomes much easier to control your ejaculations. You should also have gotten more tolerance bu this time- though the correlation between endurance for MANUAL Stop and Starts and sexual activity may not be equal.

Q. What are some supplements you recommend for male enhancement improvement?

Al: For better EQ, L-Arginine is a good one. Yohimbe is excellent as an “herbal Viagra” and even has aphrodisiac-like qualities, but isn’t recommended for those with high blood pressure. Arnica is good to speed healing, while Butcher’s Broom (Ruscogenin) can aid in strengthening venous sufficiency. Vitamins A, E, and Zinc all help to maintain optimal hormonal profiles.

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Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

7 Muscle-Building Supplements That Actually Work

If you want to get stronger, these will help.
By Chris Mohr, Ph.D., R.D. Jan 25, 2022

This article is a repost which originally appeared on MEN’S HEALTH

Edited for content

Our Takeaways:

· Supplements have come a long way in the past few decades

· Statistically, the average amount of lean mass a typical man can gain is 1 to 2.5 pounds per month

· There are many different sources for protein supplements which can fit into most people’s requirements

I remember it like it was yesterday—waking up Christmas morning and unwrapping a Hulkamania Workout Set. Blue five-pound dumbbells, a poster, jump rope, grip-strength handle, headband, and wristbands. Like many other kids my age, I followed along with those workouts religiously, in addition to saying my prayers and eating my vitamins, just like Hogan preached. But I never quite grew the 24” pythons Hogan promised. (Maybe I didn’t quite say the right prayers or have the right vitamins?)

Fast forward many years. Vitamins—and their umbrella category “supplements”—have certainly changed. Tons of scientific research has emerged since those Hulkamania days. And I’m a registered dietitian now, so I’m well aware of all that research and the supplements on the market that actually work because they’re backed up by some of that research.

But, let’s first discuss what it takes to build muscle and how much you can expect supplements to help with that growth.

First, building muscle isn’t easy, doesn’t happen overnight, and actually happens more with proper rest and recovery.

Second, “According to a 2017 meta-analysis and general anecdotal evidence working with athletes, the average amount of lean mass a typical man can gain is 1 to 2.5 pounds per month” says Marie Spano, M.S., R.D.N., C.S.C.S., C.S.S.D., author of Nutrition for Sport, Exercise, and Health and MLB Consultant. “Novices and those who are underfed at the start of training can increase their intake of calories and protein may be on the higher end of this scale.”

This said, let’s look at the supplements that have potential to improve your gains, assuming all other factors like overall nutrition, sleep, recovery, training programming, and the like are well controlled.

And all my picks are either Informed Choice, NSF Certified or USP Certified, assuring the quality of the ingredients within the products and that they’re free from any contaminants.

1 Whey Protein Isolate, Unflavored

Exercise breaks down muscle. Protein is needed for repair and recovery. Whey protein is absorbed quickly, is high in leucine, an amino acid that’s necessary for growth, is accessible, affordable and is most rapidly absorbed.

2 Micellar Casein, Unflavored

Dairy protein is made up of two types: whey and casein. Whey is more quickly absorbed, while casein is more slowly absorbed. But both have merit in terms of recovery and potentially muscle growth.

A 2020 study published the journal Physical Activity and Nutrition examined the data around pre-sleep casein protein effects on post-exercise recovery and concluded that studies have shown that pre-sleep casein protein (40 to 48 grams, 30 minutes before bed) could help post-exercise recovery and positive affect acute protein metabolism and performance.

3 Almond Protein Powder

Sometimes you just don’t want a dairy-based protein. Enter, almond protein.

So this one isn’t actually a supplement, but rather a food made from a single ingredient, blanched almonds. Each serving packs 20g of plant-powered protein, with the bonus of being rich in calcium and fiber to help fuel your hard-working muscles. Bonus, it’s versatile and isn’t just good for smoothies, but I just used some in banana bread, it works well with oats and, yes, smoothies too.

4 Beta Alanine-SR

While not usually thought of for its contributions to muscle, some data certainly supports Beta Alanine as a muscle-building supplement.

One 2018 study published in the Journal of International Society of Sports Nutrition provided subjects with 6.4 grams/day of beta-alanine (divided as 8 X 800 mg doses, 1.5 hours apart). After a specific exercise protocol, the researchers found that supplementation was effective at increase power output.

More power output can ultimately lead to more gains.Notice the divided doses; one side effect of beta-alanine supplementation can be tingling in the extremities, but dividing doses can minimize that side effect.

5 Creatine

Many supplements often come in with hurricane force winds, full of promise and gusto. And they go out just as quickly as the results rarely match the marketing hype. Creatine is an exception.

With over 25 years of research support, creatine helps regenerate ATP (the “energy currency” of the body) helping with recovery, size and strength. Eric Rawson, Ph.D., Professor at Messiah College, is a creatine OG, researching the supplement in the early 2000’s as a doctoral student at UMASS when I was working my M.S.

He adds “Once muscle creatine is increased, the performance of brief, high-intensity exercise can be improved. As an example, a soccer player on a breakaway would have more fuel in their muscles to sprint past the defense. Also, resistance training is a form of brief, intense exercise, so performance is improved in the weight room as well. In this way, creatine monohydrate supplements are a dual threat; improved sport performance and also enhanced strength and conditioning workouts leading to better training adaptations and has been shown to be effective in all populations, regardless of age or gender.”

6 Ultimate Omega-D3 Sport

This one may come as a surprise. Omega-3 fats are widely researched and noted for their heart and brain health benefits. But a 2017 research study also found fish oil supplementation may alleviate delayed onset muscle soreness after resistance training. While this study used a relatively high dose (6 grams daily), others have found similar benefits with lower, 3 gram doses.

7 Vitamin D3 2000 IU (50 mcg) Softgels

Like fish oil, vitamin D may come as a surprise. Not many jacked up bros flexing with their bottle of vitamin D. But insufficiency is common, particularly in the winter months for those north of Atlanta where the sun isn’t quite as strong or you won’t be outside with exposed skin as often.

Vitamin D concentrations play a role in so many of the bodies systems, including skeletal muscle strength and function. This known connection led to the idea that increased serum vitamin D concentrations could be a complementary approach to enhance strength following exercise.

Subjects in a 2013 study were randomly assigned to 4,000 IU’s vitamin D and the researchers found this supplemental dose attenuated blood markers as a result of muscle damage and enhanced recovery overall. Most experts agree optimal serum levels should be between 40-80 ng/mL, so ask to have your levels tested the next time you have bloodwork taken.

Chris Mohr, Ph.D., R.D. Chris Mohr, PhD, RD is the co-owner of Mohr Results, Inc (MohrResults.com) a well-being consulting company

Study suggests Vitamin D and fish oil supplements may help prevent autoimmune disease

Taking daily vitamin D and fish oil supplements may help protect older adults from developing autoimmune disorders such as rheumatoid arthritis, psoriasis, thyroid diseases and polymyalgia rheumatica, an inflammatory disease that causes muscle pain and stiffness in the shoulders and hips, a new study found.

This article is a repost which originally appeared on CNN
Sandee LaMotte - January 27, 2022
Edited for content and readability - Images sourced from Pexels 
Source: doi: https://doi.org/10.1136/bmj-2021-066452

Our Takeaways:

  • The body makes vitamin D when the skin is exposed to sunshine, and consuming fortified food and beverages.
  • People (aged 50+) taking 2,000 IU of vitamin D3 for over five years had a 22% lower rate of confirmed autoimmune diagnoses.
  • Taking both vitamin D and omega-3 fatty acid supplements, versus the placebo, decreased autoimmune disease by about 30%.
  • You should always talk to your doctor first before starting a new regimen.

People age 50 and older taking 2,000 IU (International Units) of vitamin D3 for over five years had a 22% lower relative rate of confirmed autoimmune diagnoses, said study author Dr. Karen Costenbader, a professor of medicine at Harvard Medical School in the division of Rheumatology, Inflammation and Immunity and the director of the lupus program at Brigham and Women’s Hospital in Boston.

That dosage is two to three times the recommended daily dose of vitamin D for adults, which is 600 IU for people up to 69 years old and 800 IU for those age 70 and up, according to the National Institutes of Health.

Once people had been taking vitamin D for at least two years, the prevention rate from autoimmune disorders rose to 39%, according to the study, published Wednesday in the journal BMJ.

The study also found a possible link between taking 1,000 milligrams of omega-3 fatty acid (fish oil) and a reduction in autoimmune disorders, but the association was not statistically significant until possible cases of autoimmune disease — not just confirmed cases — were factored into the analysis.However, the study did find that taking both vitamin D and omega-3 fatty acid supplementsversus the placebo alone, decreased autoimmune disease by about 30%.

Vitamin D toxicity

People should not just run out and start popping vitamin D pills to boost their chances of avoiding autoimmune disease, Costenbader warned, as there are significant consequences to taking too much of the supplement.

Unlike water-soluble vitamins, which the body can easily eliminate, vitamin D is stored in the fat cells of the body and can build up to toxic levels, leading to bone pain and kidney damage.Because the body makes vitamin D when the skin is exposed to sunshine, and milk and other foods like cereals are often fortified with vitamin D, many experts say healthy, younger people are not likely to require vitamin D supplements, especially in amounts over the recommended level of 600 IU/day.

Levels do drop in older age, but “I would say everybody should talk to their doctor first before taking 2000 international units of vitamin D on top of whatever else you’re taking,” Costenbader said. “And there are certain health problems such as kidney stones and hyperparathyroidism (a rise in calcium levels), where you really shouldn’t be taking extra vitamin D.”

The body attacks itself

Costenbader’s study analyzed 25,871 men and women age 50 and older who were participating in VITAL, a randomized, double-blind, placebo-controlled research study designed to see whether taking daily dietary supplements of vitamin D3 (2000 IU) or omega-3 fatty acids (1,000 mg of Omacor fish oil) would reduce the risk for developing cancer, heart disease and stroke in people with no prior history of these illnesses.That trial showed no benefits from the extra supplementation in preventing either cardiovascular disease or cancer. Because prior research has shown both vitamin D and omega-3 fatty acids derived from seafood can have a positive effect on inflammation and immunity in autoimmune disorders, Costenbader decided to use the same trial to investigate whether the supplements might prevent such diseases.

Autoimmune disease occurs when the body’s natural defense system suddenly sees normal cells as invaders and begins destroying those cells by mistake. In rheumatoid arthritis, for example, the immune system attacks the lining of joints, creating inflammation, swelling and pain. With psoriasis, overactive T-cells — which are among the body’s best defenders — cause inflammation that creates raised, scaly patches on the skin.In Type 1 diabetes, the body’s defenders destroy the insulin-producing cells of the pancreas. There’s even some evidence to show that inflammation throughout the body might be part of the progression of Type 2 diabetes. Autoimmune disorders can develop at any stage of life but do appear more among older adults, particularly women, Costenbader said.

More research needed

To date, no large randomized clinical trials (considered the gold standard of research) had investigated whether fish oil and vitamin D could actually prevent the development of autoimmune diseases.

“This is the first direct evidence in older adults that taking vitamin D or omega-3 fatty acids — or a combination — for five years reduces autoimmune disease incidence, with more pronounced effect after two years of supplementation,” Costenbader said.At five years into the research, the study could not tease apart which of the 80 or more autoimmune diseases might benefit most from vitamin D and fish oil supplements, Costenbader said, but research is continuing. The study is now in its seventh year, she said. and more data should be released in the future.

Top 5 DRINKS for Bigger and Better Erections for Better Sex | Natural, Safe and Tasty!

Top 5 DRINKS for Bigger and Better Erections for Better Sex | Natural, Safe and Tasty!

We’ve partnered with TotalMan and will be presenting regular video features from this comprehensive site!

In this video, TotalMan discusses 5 drinks you can use for better erection quality.

Imagine if there was a way to just drink something almost like a magical elixir and it somehow makes its way around the body, yet makes its way to your erections making them more powerful, stronger and even thicker and longer.

Well, there is! So, in this video I’m going to cover 5 drinks that you could literally have in the morning, at night, before sex, aka when ever you want and it will in turn be boosting not only the health and power of your bloods circulation, however especially your erections come time for summoning that power in the bedroom.

One of the best parts is they all go down like a treat.


 
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Dr. Peter Attia on Longevity Compounds, Fasting, Supplements and More

Key Takeaways:
  • “If you look at the administration of rapamycin across about a billion years worth of evolutionary animal models, everything from yeast to worms, fruit flies to mammals (mice and dogs), this compound seems to universally increase life”.
  • Rapamycin binds to a complex, called mTOR (mechanistic target of rapamycin) in our cells and inhibits its function.
  • mTOR regulates autophagy
    • When mTOR activity is turned down (by taking rapamycin), the body is more likely to undergo autophagy.
      • Autophagy is the process by which cells eat themselves – the dysfunctional cells (like cancer cells) tend to be “eaten” first.
    • In a sense – the inhibition of mTOR mimics what happens to the body in a nutrient sparse environment.
  • Peter has been taking 5 mg of rapamycin for the last 3 months (he doesn’t specify how often, but it sounds like every 4-7 days).
  • We can also suppress mTOR by fasting.
  • Peter does a 1 week water only fast once per quarter, sandwiched on both sides by a week of following a ketogenic diet.
    • “I think it’s really important to lift weights while fasting, because it really holds off the muscle mass loss”
Cool Products and Supplements Mentioned:
  • Peter only trusts two branched-chain amino acid (BCAA) companies – Ajinomoto and Biosteel
  • “I think there’s really some pretty good data on curcumin’s antinflammatory benefits, and in particular some much more compelling data on a formulation of it called Theracumin
  • Peter takes Kirk Parsley’s Sleep Cocktail (a double dose) to help him fall asleep on planes
    • He’s mentioned on other podcasts that he takes it every night before bed as well.
*This article is a repost which originally appeared on the Podcast Notes Website.

 

Do Penis Enlargement Pills Really Work

do penis enlargement pills really work supplements

do penis enlargement pills really work supplementsIt’s the stuff of pop culture – open your e-mail inbox and find it overflowing with penis enlargement pills spam. Crazy claims like – “Get a larger dick in days!” or “Instantly gain 2 inches overnight!” – make you instantly throw those e-mails into the trash folder, but — Do penis enlargement pills really work?

Do Penis Enlargement Pills Really Work?

Do these pills, sometimes even promoted by big name people – like Dallas Cowboys Superbowl coach Jimmy Johnson, work? They’ve been around for decades, even buying mainstream media commercial time. Surely, if they were all bogus snake oil, they would’ve been debunked by now, right? Well…

Yes and no.

Penis enlargement pills do work… kind of.

What are Penis Enlargement Pills?

Penis enlargement pills are herbal, natural supplements that typically claim some sort of ‘male enhancement’ properties to make your penis longer and/or thicker. They are usually comprised of herbs designed to dilate blood vessels and encourage blood flow.

False Claims by Penis Enlargement Pill Manufacturers

Because there are limited regulations concerning herbal supplements, little to no testing is required. There is also no government agency ensuring these pills do what they say they do.

To make matters worse, ‘test results’ by the manufacturer can often be skewed. These, along with hand-picked customer reviews, are then used in marketing, giving the impression that their supplements are more effective than they really are. In fact, companies, like ExtenZe, have been ordered to pay millions of dollars to settle false advertising charges.

So, will you get a larger dick by just taking penis enlargement pills — no. Not over night. Not in a week.

Just, no.

Benefits of Penis Enlargement Pills

Although penis enlargement pills aren’t going to get you a bigger penis alone, they can be a useful part of your penis exercise routine for penis enlargement. The herbs often in these pills do have vasodilation properties. This increased blood flow isn’t enough to create the microtears needed, to encourage actual new cellular growth (and result in a truly larger penis). But, it can:

  • Help in the cellular recovery after manual exercises or exercising with penis enlargement devices, by encouraging increased blood flow.
  • Give a temporary harder erection, due to the increased blood flow.
  • Give a temporary increased flaccid size, due to the increased blood flow.

So, pick a good penis enlargement routine (the JP90 Routine is perfect for beginners), think about using a device, like a penis pump or penis extender, and if you’re going to take penis enlargement pills, just know they are supplements – not a get-huge-quick cure.

 

 

How to Eat Healthy: The Challenge with Discussing Nutrition

How to Eat Healthy: The Challenge with Discussing Nutrition

How to Eat Healthy: The Challenge with Discussing NutritionNutrition is a tricky topic. If you ask 100 nutritionists, doctors, etc. what they feel is appropriate nutrition for a healthy lifestyle, chances are you are going to get 100 different answers.

Or a multitude of variations in between!

How to Eat Healthy: The Challenge with Discussing Nutrition

The reality is there are 2 things you should consider when deciding what sort of nutrition advice you should follow:

  1. What does your personal physician say? They likely know your unique medical condition better than anyone other than yourself. They know what medications (if any) you’re on. And, can monitor you for any negative side effects of a particular dietary plan.
    .
  2. What works for you? I know people who swear by every single diet plan out there. They’ve lost weight – feel better and are healthier. Then, on the flip side, I know people who have tried every single diet plan out there, and it didn’t work for them. Most of the time, it’s simply because they are unable to stick with it – it doesn’t fit with their lifestyle.

As with all recommendations here on PEGym – listen to your body and talk to your physician. Do your research and monitor your results, as well as corollary factors, such as blood pressure, blood sugar, cholesterol, etc. In the end, it’s YOUR body. You make the final decision.

Supplements – For Dietary Nutrition Reasons and/or Male Enhancement

How to Eat Healthy: The Challenge with Discussing Nutrition supplementsSupplements can be a great addition to any nutrition plan. However, if you’re considering taking a supplement, you need to be aware of some considerations.  (Some of these great considerations were provided to us by ArtisticAnarchist. Thank you, AA!)

  • The supplement industry has essentially zero regulation in the United States.
  • There are an innumerable amount of products that contain ingredients (often harmful) not listed on the product label.
  • Supplements are also easily contaminated when being produced (typically due to the production equipment not being cleaned properly), and this increases in frequency if they’re made outside the United States.
  • Some supplements may affect other medications you are taking, either by interacting with them and causing negative side effects or prohibiting your body from taking in the medication needed.

So, what should you do?

  1. Talk to your physician before adding any supplement to your nutrition plan. Make sure it won’t interact with any of your other medications.
  2. Buy your supplements from a reputable source. The male enhancement supplements we recommend here on PEGym are ones our team members have actually used (so we know they work) and are from manufacturers we trust.

We have several good posts on male enhancement supplements, including:

3 Supplements to Boost Your Sex Life

Benefits and Challenges of Penis Supplementation

L-Arginine vs. Agmatine Sulfate

VigRX PLUS: A Fresh Twist on One of Our Most Popular Supplements

Natural Sources for Penis Enlargement Vitamins

Probiotics: What Are They & Do I Need Them?

Penis Supplement Ingredients

Just to name a few.

I suppose the point is, and this goes with all nutrition, is to ALWAYS consider what you’re putting into your body carefully. The old adage —

You are what you eat.

Is very true. Plus, you only get one body – so take care of it!