Everyone wants great abs. Be it the giant bodybuilder or the 5-foot soccer mom, everyone wants that elusive washboard midsection. While getting a 6 pack might not be easy, it is simple. The truth is most people are doing abdominal exercises that will never give them that defined look. There are only two rules you need to follow in order to get perfect six-pack abs.

Proper ab training
Your abs are a muscle, several muscles actually. What gives abs the divided look is a sheet of connective tissue that lies directly over the muscles. You want to be able to see your abs? Great, lose the crunches, sit-ups, and whatever low weight, high rep exercises you’ve been told to do. That’s right, they are basically useless. If you wanted to make your bicep bigger, would you do 100 5 pound curls? Of course not, but for some reason, people train their abdominal muscles differently than they train every other muscle in their body. If you want chiseled abs, you need to build them up so the connective tissue has something to separate. The look of six pack abs is simply the muscle bulging out around the connective tissue. No amount of crunches will ever accomplish that. You should do no more than 4 sets of 10 reps for ab exercises. 40 total! I’ve seen guys doing 500 sit-ups and I just laugh. Some exercise I recommend are doing weighted sit-ups on a decline bench by holding a medicine ball behind your head. This targets your rectus abdominis (front six-pack muscles). You can also try a variation of this by bending to the side to target the obliques (side muscles) or any number of twisting motions with crossover cables should do the job. The key is, like all muscle building, high weight and low reps. Now, don’t think building up you abdominals will give you a bulky pot belly, it won’t. It will give you the necessary mass to create the definition you desire. This is the main reason people find it so difficult to obtain the kind of abs they want.

Lower your body fat
You could have the most beautiful, rippling six pack abs in the world; but if your body fat is too high, no one will ever know. If you want to be able to see your abs, you need to maintain a relatively low body fat percentage. A common myth is that fat can be burned off a certain area of the body by exercising it, this is physiologically incorrect. Fat is burned randomly off the entire body when in a catabolic state. Even if you just work your legs, you are burning fat everywhere on your body. This is why doing 1000 crunches isn’t going to make you midsection any slimmer than a few laps around the block.

The overall message is simple. Train your abs like you train every other muscle in your body and monitor your nutrition to ensure everyone (including you) can see the fruits of your labor. It really is this simple. You don’t need a roller, or a rocker, or a blaster, or a master for your abs; all you need is some weighted reps. So next time you see someone trying to crunch their way into six-pack abs let them know they’re wasting their time (or laugh silently to yourself, you know, whatever floats your boat). Good luck.

Send us pictures of your abs developed from these techniques and we’ll post them on this page to inspire the rest of us. ]]> http://bodybuilding-science.com/?feed=rss2&p=116 4 http://bodybuilding-science.com/?p=118 http://bodybuilding-science.com/?p=118#comments Thu, 02 Jul 2009 15:54:41 +0000 admin http://bodybuilding-science.com/?p=118

There are two major reasons that people don’t lift weights correctly in the gym. The most common reason is that a person is trying to lift more then they are able. We’ve all seen it. The guy curling 200 pounds that has to rock back and forth like a mental patient to get every rep up. Now, I’m not saying that cheating is always bad, it has it’s place, but don’t think that curling 100 pounds by throwing your back into it is going to be any more beneficial for your biceps then doing 70 pounds with good form. If you have to cheat on your first rep, get a lower weight. The second reason for the prevalence of bad form is improper instruction. Most of us we’re never taught weight lifting formally. The lucky ones had a coach who knew what he was doing, but even so, that may have been many years ago. The main way people learn their weightlifting technique, and most thing for that matter, is by watching other people. Maybe you started with the right idea, but saw someone lift their back up on a difficult bench press rep, or throw their back into a curl. These small changes over time add up and erode your once flawless form. So here is a short, general reminder that will keep you injury free and on the road to consistent gains.

Many of us are aware of the short term effects of using more weight than we can handle: sprains, strains, dislocations, and even fractures. But just because your bad form doesn’t hurt today, doesn’t mean you aren’t damaging your body in ways that will manifest in the future. Long-term improper lifting technique can result in rotator-cuff damage, nerve damage, and bone and muscle stress. Most of these injuries won’t kill you, but they will keep you out of the gym while you heal. Take it from personal experience, a few months of sitting on your couch waiting to heal, and those hard built muscles start to shrink. It’s a sad sight. Luckily, there are many things you can do to make sure this doesn’t happen to you.

An optimal situation is to ask a professional to show you the correct range of movement for exercise, however this can be expensive (and embarrassing). So if you follow these general rules, you should be safe:

1. Set realistic goals
Don’t expect to gain 10 pounds on your bench every week. It is often these unrealistic goals that get people into trouble. Putting more weight on the bar doesn’t mean you can lift it. The rule I go by is I add 5 pounds if I can do 12 reps in a set. The key is to find a measurement based on your performance, not on time. Some days you grow faster, some days you grow slower, but if you rush it you will be flat on your back shrinking.

2. Breathe!
Let me explain what a hernia is. Hernia refers to any body tissue stick out where it’s not supposed to be. The type of hernia associated with heavy lifting is inguinal. This occurs predominantly in men. What happens is if you hold your breathe while lifting (which many of us unconsciously do) your muscles squeeze on blood vessels and your blood pressure goes momentarily through the roof. When all this pressure builds up, it has to escape somewhere, and it goes for the weakest point, which in many men is the inguinal canal. The inguinal canal is located near the junction of the thigh and pelvis near the scrotum area. This is where your guts literally pop out of the small hole and push against your skin. It’s painful and frightening and requires surgery to correct. In addition, it may cause you to never be as ferocious of a lifter as you once were. All this can be prevented if you simply breathe. Eventually it will become second nature and you won’t even have to think about it, but to get yourself trained to do it right follow these rules: Breathe in on your easy stoke of the movement (like lowering the bar while doing bicep curls) and breathe out during your hard stroke of the movement (like raising the bar). It is important that you not hold your breathe in between these two strokes, even for a few seconds. Go straight from inhale to exhale. This is super important and often over looked by beginners.

3. Train evenly
In order to prevent injury, train opposing muscle equally. If you only do chest exercises and never back, you will develop a hunched over appearance as the muscles on your front pull more strongly than the muscles on your back. This also increases your chance of injuring your back and back injuries take a long time to heal. This goes for all sets of front and back muscles. I’ve seen first hand sprinters with huge quads demolish their hamstrings in a race because they trained their legs disproportionately. And on this note, although it probably won’t affect your health, train your legs! Nothing looks sillier than a beefy strongman with chicken legs.

4. Rest
Unless you have one-in-a-million genetics or are one some serious steroids you cannot work out everyday, twice a day. Your body adds muscle to your frame while you are resting, not while you are working out. If you don’t give your body the rest it needs, you will overtrain and eventually strain your muscles. I know adding muscle is slow going, but working out twice a day isn’t going to make it go any faster.

5. Eat a lot!
Your body needs food to repair the damage you did to it in the gym and to build muscles bigger than they were before. Make sure you get enough balanced, healthy calories in a day and most importantly make sure you have enough protein to rebuild. For information on how much protein you should consume, check out our article on protein consumption and make sure you’re getting enough. This is the number one thing that keeps most dedicated lifters from achieving their potential size.

That’s it. Theses simple rules will keep you injury free and growing limitlessly. If you want a more in depth treatment, two great books on the subject are Weight Training for Beginners or a more advanced guide in the always fantastic Book of Muscle. Be safe and get big. ]]> http://bodybuilding-science.com/?feed=rss2&p=118 0 http://bodybuilding-science.com/?p=120 http://bodybuilding-science.com/?p=120#comments Wed, 17 Jun 2009 01:29:31 +0000 admin http://bodybuilding-science.com/?p=120 The purpose of weight lifting straps is to allow you to grip heavier weights than you would normally be able to during intense lifts (like deadlifts or shrugs). If you’re grip is limiting how much weight you can hold during these exercises, you should pick yourself up a pair of these babies.

How to use lifting straps:

That’s it. Your grip has just been hugely increased so now you can really lift to your full potential. Lifting straps can run anywhere from five to a hundred bucks, so there is sure to be one that fits your budget and preferences. I’ve included a hand full of lifting straps that run the gambit of quality and price.

Picture	Manufacturer	Price
	Harbinger: Cotton Straps These are what I use. Very durable and not to painful on the hands. A safe bet.	$4.65
	RD Millenium: The Hooker Smart design means no fumbling with cloth straps. Just hook the weight and go. Much faster and easier.	$13.98
	Schiek: Leather Straps, 21″ These straps are made of comfy and durable leather and are an extra long 21 inches.	$14.95
	Schiek: Padded Straps This synthetic straps come with ample padding to ensure your wrists don’t bleed when you pile on the weight.	$19.95

Make sure you check out our article on proper technique before taking you workouts to the max with lifting straps.

Update: This is a pretty narrow selection of lifting straps that was just meant to be representative of your options. There are more than 50 different types available online if these aren’t what you’re looking for.

The basic formula for building muscle has been the same since the era of cavemen: work your muscles, eat lots of protein, and sleep. If you’re lacking in any of these departments you’re not getting as big as you could be. Let’s think about some of nature’s beefiest creations, the big cats. Obviously they have slightly more anabolic genetics than we measly humans, but a closer look at their day produces some interesting revelations. They eat a ton of meat.  In order to eat that ton of meat, they use short bursts of explosive movement to capture and kill prey. And when they’re not flexing on antelope or downing huge quantities of protein, what are they doing? Sleeping! A lion spends about 20 hours a day sleeping. Now obviously this is a bit of a flawed example, but it serves to illustrate our point. Sleep is a vital part of the muscle building cycle. Your workout damages your muscle, your food provides the blocks to repair that damage, and sleep provides your body with the cues and energy conservation necessary to put the two together.

I know it’s not practical for many of us to sleep 10 hours a day, but perhaps instead of purchasing that next cutting-edge supplement, you should try adding an hour or two of sleep to your day. You might be surprised how much of a difference it can make.

Many people, myself included, aren’t physically able to stay asleep for 10 hours. I often lay in bed for extended periods of time before I actually fall asleep, it’s even worse when I’m trying to go to bed earlier than normal. I am also weary of sleeping pills as they have a tendency to be habit forming, and anything that says “do not take for more than 7 days in a row” right on the bottle probably isn’t the healthiest thing in the world for you. Don’t despair however; there are a whole host of natural sleep enhancers. Having tried basically every one of them there are two I strongly recommend.

By far the best one is Melatonin. Melatonin is a hormone naturally released by your body when it gets dark.  It tells you system that it’s time for bed and is responsible for the drowsy sensation you get when you stay up for too long. A standard 3mg dose a bit before you go to sleep will help you fall asleep fast and keep a more regular sleep cycle. Even better, you can take it every night without any dependency or side effects. Best of all its cheap, you can get a 6 month supply for like 7 bucks online. This stuff is also available in your local grocery store for fairly reasonable prices, so that also a good place to pick some up.

Your next best bet is Valerian Root. This stuff comes in a bunch of forms: capsules, powder and liquid extract. Take it from me, buy the capsules! This stuff smells horrible and tastes like socks, so stick to the capsules if at all possible. This is an herb that has been used for hundreds of years in America and even longer abroad to promote relaxation and restful sleep. I take it in combination with Melatonin each night and get great sleep. Valerian Root is more expensive than Melatonin, but you can save a few bucks if you buy it online.  And if you’re one of those people who zonks out as soon as their head hits the pillow, consider yourself lucky and start getting your 10 hours!

Even the cleanest eater’s diet can benefit from a little variety. Tuna fish and flax seeds get old pretty quick, so combining healthy elements in tasty ways can be a great help when trying to stay on the straight and narrow diet path. It can often mean the difference between a balanced meal and boredom induced trip through the drive-thru.

You can get a sample of the recipes in a partial preview, and shelling out a few bucks for a solid diet goto guide may be the best supplement investment you’ll ever make.

Ingredients:
There are a number of ingredients on the label separated into two categories. We will discuss them as they are listed.

Fat metabolizing agents:
L-Carnitine Magnesium Salicylate – This appears to be two compounds bound together. L-Carnitine is one of the amino acids that plays an important role in the body’s metabolism of fat. It pulls the main components of fats (fatty acids) into the mitochondria of the cell. The mitochondria then converts the calories stored in the fatty acids into energy by oxidation. Magnesium Salicylate is an anti-inflammatory compound which may reduce inflammatory stress on the body during exercise allowing for more exertion.

Calcium Pyruvate – Calcium Pyruvate does not have many studies associated with weight loss but may moderately increase weight loss by increasing cellular respiration.

DL-Methionine – DL-Methionine is another amino acid which combines with ATP to produce SAMe. It is found naturally in a number of fruits and vegetables, namely potatoes and corn. SAMe is necessary for a number of metabolic processes in humans.

Inositol – Inositol is a naturally occurring compound involved in several processes, most importantly for our purposes Insulin signal transduction, breakdown of fats and cholesterol and the modulation of Serotonin levels.

Choline Bitartrate – Choline Bitartrate is the precursor to acetylcholine, an important brain chemical.

Green Tea Extract – Green Tea Extract is believed by some to increase metabolism by the synergistic action of a number of its compounds. The extract in Lipo-X has been decaffeinated.

L-Lysine – L-Lysine is an amino acid which helps to build muscle and has also been implicated in speeding recovery after muscle damage.

Inosine – While Inosine does have some neuroprotective effects, there is little evidence that it increases athletic performance, despite its relative ubiquity in many performance supplements.

Betaine Hcl – Betaine Hcl is a naturally occurring acid that can assist with food digestion, particularly the digestion of proteins.

Yohimbine Hcl – Yohimbine is somewhat controversial but is believed to be a somewhat potent vasodilator. Vasodilators act on the smooth muscle in blood vessels, relaxing them and allowing more blood to pass through. Yohimbine has also been anecdotally believed to be an aphrodisiac and is sometimes used to treat erectile dysfunction.

Appetite Control:
Hoodia Gordonii – Hoodia is widely believed to be an appetite suppressant despite a lack of clinical evidence. Many Hoodia based supplements are available, but current research has found that much larger does are required to find significant effects. Despite this, many people use Hoodia as part of a weight reduction program.

Cayenne Pepper Extract – There is not much current research on this particular extract in a weight loss context, but much anecdotal evidence points to spicy peppers and their ingredients as both appetite suppressants and metabolic boosters.

Conclusion:
Unlike many other fat burners, Lipo-X is not loaded with caffeine. This makes it possible to use in conjunction with other caffeine based supplements or with drinks that contain caffeine. Almost all of the ingredients occur naturally in foods we eat (though in smaller dosages) and would appear, at least at first glance, to pose less risk of side effects than other fat burning supplements. I would recommend adding this supplement to a slightly calorie restricted diet and cardiovascular exercise program. Like all supplements, this will have little effect if you lead a sedentary lifestyle. But it might help you lose more fat in less time than you otherwise would on a particular diet and exercise program. Overall, it looks pretty good and is worth a try. Please send me your comments on the contact page if you would like to report your particular experience of the effectiveness of this supplement.

You can get a better price online than in most retail stores. The lowest price I’ve found is from this page.

Information:
http://en.wikipedia.org/wiki/Carnitine http://en.wikipedia.org/wiki/Magnesium_salicylate http://www.trulyhuge.com/calciumpyruvate.htm http://en.wikipedia.org/wiki/Methionine http://en.wikipedia.org/wiki/Inositol http://en.wikipedia.org/wiki/Lysine http://en.wikipedia.org/wiki/Inosine http://en.wikipedia.org/wiki/Yohimbine#Other_uses http://en.wikipedia.org/wiki/Hoodia_gordonii

What is Nitric Oxide?
Before we can discuss any of this, we must first learn what Nitric Oxide is and how it affects the body physiologically. Nitric Oxide exists at room temperature as a gas. How can a nutritional supplement be a gas you might ask? Good question. NO-Xplode and other Nitric Oxide supplements don’t actually contain Nitric Oxide; they simply provide the raw components of Nitric Oxide and stimulate the body to synthesize this gas. The gas then moves through your bloodstream in a dissolved fashion. What does this do to your body? Another good question. Nitric Oxide is what is known as a vasodilator (Latin: vaso = vessel, dilate = to expand). A vasodilator is a chemical that causes the blood vessels in the body to relax and thereby expand. As they expand they move are able to move a greater volume of blood around the body. Especially important for bodybuilding is the movement of blood from the lungs to the body and from the digestive system to the various muscles. This allows greater oxygen and nutrients to the muscles leading to stronger, more intense lifts and increased stamina. Caffeine and nicotine are vasoconstrictors, the opposite of vasodilators, and as such should be avoided during recovery periods (or altogether).

What does Nitric Oxide accomplish?
Nitric Oxide is a boon to the bodybuilder for a number of reasons. The first is increased pumps. “Pumps” are what bodybuilders describe as the feeling of their muscles being saturated with blood. You have likely experienced a pump when you’ve just finished a difficult set. I tend to notice it most after heavy bicep curls; the veins in my arms are bulging and my arms feel swollen and heavy. Some researchers believe this is an important part of getting your muscles to grow. Bathing your muscles in oxygen rich blood will increase their ability to contract and allow you to lift greater weights for greater results

A second benefit of Nitric Oxide is increased muscle repair. By increasing the volume of blood reaching your intestines and muscles, you increase the amount of nutrients (especially proteins) that can reach your muscles. By boosting nutrient levels in and around the muscle, you allow more chances for those nutrients to be pulled into muscle cells and used to repair and replicate. More healthy muscle cells mean bigger muscles, plain and simple.

A third and somewhat off-label benefit of Nitric Oxide is increased Human Growth Hormone (or HGH) production. Some of the chemicals in Nitric Oxide supplements, (specifically NO-Xplode) also boost natural HGH production if taken before bedtime. L-Arginine is the main amino acid responsible for this effect. However, be advised: NO-Xplode is loaded with B-vitamins which increase carbohydrate metabolism and provide energy. In other words, you probably won’t be able to chug a glass of this and then sleep, unless you have narcolepsy or a large supply of Ambien.

Is BSN’s NO-Xplode superior?
This brings us to the ultimate question, is NO-Xplode superior to other brands of Nitric Oxide. The answer is: probably. Many of the chemical components of NO-Xplode are not possible to identify due to patents. This includes NO-Xplode’s Proprietary Blend, the Patented Nutrient Suspension Matrix & Efforsorb Delivery System, the Muscle Volumizing Creatine Matrix , Ener-Tropic Xplosion, and the mysterious Glycerol Hydrating Polymers.  As you can see BSN has gone through considerable trouble to make sure you (and more likely their competitors) don’t know what’s in it. And though we don’t know exact ratios and chemical structures, we can gleam some conclusions from the information they do provide us with.

NO-Xplode has a typical amount of L-Arginine, and any more is basically a waste and gets pissed out, so it’s no different there. It has some energy support properties with a good blend of energy boosting B-vitamins and electrolytes. It also has a creatine variant that will likely boost cellular volume especially when coupled with a vasodilator. And I’m willing to bet top secret classified blends contain nutrients and chemicals which act to amplify the effects of the Nitric Oxide. Couple this information with all the anecdotal evidence and a very reasonable price and NO-Xplode may be one of the best supplements we’ve reviewed.

On an unscientific and slightly biased note: I have tried NO-Explode myself and could noticeably feel an increase in stamina and pumps. I thought my arms were going to pop! Like always, we suggest buying your supplements online and saving lots of money that otherwise goes into the middleman’s pocket. The best price I could find for a 1.8 pound jug was here. They also have an assortment of delicious flavors including:

Orange | Lemonade | Grape | Fruit Punch | Blue Raspberry | Lemon Lime

Fruit punch is my favorite

Let’s start by examining the nutrient content of Muscle Milk. One serving contains 348 calories. 18 grams of fat, 12 grams of carbs and 32 grams of protein. It is also packed with over 20 vitamins and minerals necessary for anabolic growth. But that’s just the basics; this is where the contents of this supplement start to get really interesting. The protein in Muscle Milk is a custom assembled mixture of proteins and amino acids that were selected and refined based on the results they gave. This protein matrix was designed to closely mimic the protein content of human mother’s milk. Because infancy is by far the most anabolic period of the human lifecycle, it is important to fuel that growth with the most effective, efficient nutrition possible. Evolution spend tens of millions of years developing this perfect anabolic food, Cytosport’s just made it available to the body builder. This isn’t just another marketing scheme either, Muscle Milk and human mother’s milk share many of the same proteins and protein ratios, including Alpha and Beta Casiens, Alpha-Lactalbumin, secretory IgA and IGF-1 (Insulin Growth Factor 1, widely considered the most anabolic substance in existence) and Lactofemin. If that was all Cytosport’s Muscle Milk contained, it would be a worthwhile product, but that is not the case. Cytosport’s also contains specially engineered fats they call “Lean Lipids” which were selected for their thermogenic inclination to release energy as opposed to being stored as fat cells. This mean more energy for lifting and more importantly, more energy for repairing and building up muscles. As if this wasn’t enough, Muscle Milk also has minerals thought to increase the body’s natural creatine production as well as synthetic enzymes to assist the body in digesting this masterpiece concoction. Quite a lot of science packed into a tasty powder in a wide assortment of flavors.

The bottom line with this product is that whatever your fitness goal, be it gaining muscle or burning fat, this supplement will be a great asset to your plan. Of all the supplements on the market, this one gives you the most results for your money and is based around the fundamental principals of nutrition and not some nonsense chemical that claims to just burns all your fat off. This is a solid bet and a product I personally attest to. There are literally at least 15 flavors of this stuff, so even the pickiest of fitness buffs will find a taste he/she will enjoy. I have checked many sites and the cheapest place to buy it, and where I get mine, is here.

Piracetam is what is known as a Nootropic, or smart drug. It has been shown to increase focus, memory, and cognitive ability. It also is thought to slow aging of the brain and is used as a treatment for Alzheimer’s disease. Though most of the studies of this drug are focused on those who have suffered brain injury or who have mental deficits, it is fairly obvious that it has an effect on boosting and protecting mental function in normal individuals. Though its exact mechanism is not known, it has been shown to increase blood flow and oxygen consumption in certain parts of the brain and is believed to facilitate better communication between the two hemispheres of the brain.

Piracetam is primarily used in the United Kingdom and is available by prescription only under the brand names of Nootropil® and Myocalm®. It is fairly available outside the United Kingdom as a supplement for boosting cognitive ability, memory and the like. The recommended dosage is 800mg, three times a day. It often takes a week or so to begin to feel the full effects of this drug. Besides all the obvious benefits of this chemical, there is also almost no toxicity and few side effects (such as headache and dizziness) that only occur at very large dosages. I have personally been taking this supplement for some time and am noticeably more attentive, quicker on my feet, and have experienced an increased ability to store and retrieve memories.  It helped me to get through school work and to remain focused on tasks in a work environment. While the effects are subtle, it does seem to have a positive impact on intellect and cognition. When I started my Piracetam regiment I was importing the name brand prescriptions from Europe (as is legal for personal use in the United States). I was very impressed with the results, but it was getting to be an expensive ordeal, until I found a domestic manufacturer in the United State that allowed me to buy the same amount of high purity, high quality Piracetam at a 1/10 of the price I was paying. Unique Nutrition has 120 capsule 800mg bottles of Piracetam available for about 12 dollars. That’s a 4 month supply! I was paying close to $50 for a single months supply. The chemical is the exact same and upwards of 99% purity. I personally feel the simple effect of increased intelligence is reason enough to buy this drug, but I found through experience and later confirmed with many other bodybuilding enthusiasts that this drug positively affected my workouts!

Besides the obvious benefit of being more focused and motivated during intense workouts, this drug has an added benefit. Though it is often neglected, the brain is a crucial element in any exercise program, especially a weight training regiment. Most people report huge gains when they first start lifting weights, you might have experienced a similar phenomena. It is not because they are getting radically stronger, rather their brain is learning how to do the movement as intensely and efficiently as possible. This is referred to as muscle memory and is one reason good form is so important in the gym. Every time you perform a rep, you brain has to tell your muscles what to do through a complex series of chemical messages. This chemical is thought to strengthen these chemical messages and allow for more intense muscle activity, leading to greater overload and increased muscle growth. Have you ever been near the end of a set and been unable to complete a rep even though you feel like you should have enough strength left to do so? I began to experience this sensation much less after only a few weeks of taking Piracetam. With a $3 per month price tag, can you afford not to try this totally safe drug? It’s done nothing but good thing for my personal and professional life and is something I highly recommend.

Optimum’s Tribulus 625 is accurately named as it is purported to contain 625 mg of Tribulus terrestris Extract (from the Tribula terrestris fruit). This extract has been shown by independent clinical research to contain several steroidal saponins (Yan, 1996). Now, that’s quite a mouthful of scientific jargon, so what does that mean for me and you?

Tribulus terrestris is a weedy plant native to the warmer regions of Europe, south Asia, and Africa. This plant was used in India as an aphrodisiac for many years before its discovery in the west. Around 1970, this plant was reduced to its extract and found to have significant effects in increasing sex drive and muscle size through a testosterone boosting mechanism. Though the exact method of testosterone increase in the human body is not fully known, it is thought to increase levels of precursor hormones (namely LH and GnRH) which signal the body to increase testosterone production. Tribulus 625 is a standardized version of this extract in capsule form. There are at this time no studies on its effects on healthy individuals (as there rarely are aside from toxicity studies) however, there are studies which show that if may have benefits in those with lower than normal testosterone and overstressed athletes. It is also fairly obvious that the benefits of extra testosterone production can help healthy people trying to increase muscle mass.

Other than occasional upset stomachs, I was not able to find any adverse reactions or side effects related to this supplement. This is of great interest for a testosterone boosting supplement as it does not appear to negatively effect the body’s natural testosterone production in the same way steroids or other testosterone analogues do. Because Tribulus 625, and Tribulus terrestris in general, works to boost the body’s own natural synthesis of testosterone and not supplement it directly, there is no observable gonadal shrinkage observed. In fact, the opposite effect could be presumed to occur.

If you’re looking for a safe and effective way to increase your bodies own natural production of Testosterone; whether for increased sex drive and stamina, bodybuilding, or overall health and vitality, Tribulus 625 is a great choice. Due to the miracle of internet wholesale, you can get a 2-3 month supply of this supplement for about $11. Not a bad deal to keep your testosterone, and your performance, at optimum levels.

Works Cited:
• Yan W et all. Phytochemistry 42(5):1417-1422. Jul 1996. Institute of Pharmaceutical Sciences, Hiroshima University School of Medicine, Japan.
• G. A. Brown et al. (2000). “Effects of anabolic precursors on serum testosterone concentrations and adaptations to resistance training in young men”. International Journal of Sport Nutrition and Exercise Metabolism 10 (3): 340–359.
]]> http://bodybuilding-science.com/?feed=rss2&p=43 0 http://bodybuilding-science.com/?p=41 http://bodybuilding-science.com/?p=41#comments Fri, 09 Jan 2009 02:53:07 +0000 admin http://bodybuilding-science.com/?p=41

E-BOL is billed as a “non-hormonal” athletic enhancer. It’s supposedly a combination of many lab proven herbal extracts and recently synthesized chemicals. Like always, we will take each of the listed ingredients of Thermolife’s new product and inspect them one by one in order to better understand what the product is and how it work. So let’s jump right in.

Ecdysterone (80 mg)
The bottle indicated that the Ecdysterone is “99% pure” and “extracted from Rhaponticum carthamoides”. First, what is Ecdysterone? It is a sterol hormone extracted from certain plants and insects, yep, bug juice. You can likely find many claims about what this product can do for you all over the internet. It has several other names including: 20-Beta-Hydroxyecdysterone, ecdisten and 20-hydroxyecdysone. The idea behind this compound is that this sterol mimics anabolic hormones found in the human body and would theoretically provide the same effects as low dose steroids. Because there are many chemicals in nature that have evolved simultaneously, similar compounds can be found in very different species. (This chemical is not a steroid in the plant, only when taken by humans does it function in this manner.) As for the “extracted from Rhaponticum carthamoides” bit: Rhaponticum carthamoides is a boring little plant that grows at higher altitudes. It’s commonly known as Marals Root and apparently produces a large amount of this chemical. This is a fairly new finding, so research is limited at this point.

Radix Cyathulae (100 mg)
This herb has been used in Traditional Chinese Medicine (TCM) for thousands of years. As I understand it, it mainly functions as an antioxidant. While this does have some implication as far as preventing muscle wasting and tissue damage, its effects are likely minimal at best.

Rhodiola Rosea (41.66 mg)
This is another very well know herb from Eastern Europe. There have been many studies confirming its anti-stress and stimulant properties. It is easy to see why both of these actions would be useful to the average worn-down lifter. The active ingredient is salidroside, but at only 5% of 41 mg, it is unlikely that you will feel any noticeably different from this chemical as the dose is somewhat low.

Ashwagandha (277.6 mg)
Ashwagandha is another lab proven chemical that is known to boost both endurance and cardiovascular function. It was shown to increase swimming time in rats in physical working capacity tests, and those receiving the Ashwagandha had a marked increase in heart and liver weight. This is a solid herb and will likely boost performance over the long term as it is more appropriately dosed than some of the other ingredients.

Ionol (83.33 mg)
Ionol is a commercially available antioxidant. Antioxidants are thought to protect the various cells in the body (including muscle cells) from damage by free radicals that are constantly being generated by the body as part of its normal metabolism. I’m very pro-antioxidant. Though you could probably get more antioxidants from a bowl of vegetables that in these pills, it is comforting to know they have included so many proven ones.

Super 6 Anabolic Cocktail (187.88 mg)
Ah, yes. The “Super Anabolic Cocktail”. I have no way of knowing what is in this magical, patent-pending cocktail of wonders. The only clues from the bottle are that it includes 6-Methyluracil and 6-keto diosgenin. I know that Methyluracil is yet another antioxidant included in this horse pill and I believe that 6-keto diosgenin is either a very closely related sterol to Ecdysterone, or simply a variation of it. Either way it is a safe bet to expect it to have the same effects.

All in all this seems like a pretty good supplement. Most of the herbal ingredients are just antioxidants (not that that’s a bad thing) and you get about a 100 mgs of testosterone-like plant sterol which, if the sterol is anywhere near as effective as actual testosterone, would likely produce some noticeable strength and muscle gains as well as a general decrease in body fat. If you’re considering taking this more natural approach to supplementation, I recommend you buy your E-BOL here. I’ve seen this stuff selling for 2-3 times as much at my local mall, so don’t say I didn’t warn you. Happy lifting meatheads. ]]> http://bodybuilding-science.com/?feed=rss2&p=41 0 http://bodybuilding-science.com/?p=38 http://bodybuilding-science.com/?p=38#comments Thu, 08 Jan 2009 23:21:03 +0000 admin http://bodybuilding-science.com/?p=38 With so many protein supplements on the market today, it is often difficult to know which offers the most complete nutrition at the best price. This is why we here at Bodybuilding Science have compiled a list of the top protein supplements on the shevles today and ranked each of them to allow you to get the most muscle for your money. We are constantly adding and updating this list as new supplements and technologies are being developed. All the prices listed are online prices, as it would be foolish to buy them anywhere else.

Supplement Serving Information Special Notes Cost per gram Optimum 100% Whey - 24 grams of Protein / Serving - 155 Servings / Container - Provides the most WPI (Whey Protein Isolated), the most easily absorbed and most expensive type of protein available. - Won Supplement of the Year - Won Protein Powder of the Year 1.5¢ per gram of protein CytoSport Complete Whey - 18 grams of Protein / Serving - 206 Servings / Container - Dissolves instantly - Low molecular weight peptides 1.5¢ per gram of protein Bioplex 100% Whey - 20 grams of Protein / Serving - 175 Servings / Container - Best flavored whey protein in the industry - High amounts of whey microfractions 1.6¢ per gram of protein Ultimate Nutrition Prostar Whey - 22 grams of Protein / Serving - 150 Servings / Container - Uses “Premium Ultra Micro Filtration” - Boosts Immunity & IGF-1 production 1.7¢ per gram of protein

Androstenedione is a prohoromone. Prohormones are compounds that can be converted by the body into hormones, in this case, in a single step. Most prohormones are banned at this time, but Methyl-1-Alpha has managed to get around this, at least for the time being. While the following effects are not attributed to M1A, it’s reasonable to imply the effects of M1A would be very similar to those of Andro. The people who would benefit most from using Androstenedione bodybuilders, weight trainers, and participants of demanding sports. Due to its incredible testosterone producing capability (as it is chemically only one step away from Testosterone), Andro has emerged as a very popular and controversial supplement.

The producers of supplements often claim their compound can spur incredible growth, boost testosterone, etc. Unfortunately, they often lack numbers to back up these claims. This, however, is not the case with Andro. According to 3 studies compiled by bodybuilding for you, elevated levels of testosterone were found in males receive Andro orally when compared to those receiving a placebo. For more information on the trials, check the link in the works cited section of this page.

But Andro is not controversial as to whether or not it works. Its controversial aspects are the possible negative impact it could have on ones health. There are a number of serious side effects related to Andro use. Because it is a prohormone, possible side effects include: the inhibition of natural testosterone production (shrinking balls), increased estrogen and DHT production (grow boobies and go bald), acne, and elevated risks of some cancers.

The bottom line here is that Methyl-1-Alpha is not a joke supplement to be taken lightly. It is not a protein powder or a creatine, it’s a hardcore prohormone. I urge those of you willing to take the risks involved to do your homework before you begin a cycle. For those of you who aren’t willing to take the risks, you might be better off with something a bit less extreme. Legal Gear lives up to its reputation with this product and you can expect results if you take it. Just remember that nothing comes without some level of risk, and no muscle gain ever came without an ever greater amount of patience and hard work.

(As of 08/07/2006 this product is no longer available, big suprise. You’re too late to get M1A, but you can still get Methyl-1-D, a very similar “Androish” product.)

There is not much information on 1,4,6-etioallocholan-dione. I was only able to find a single scholarly article referencing it, and I have good new for those of you who miss Andro, and were too late to get M1-A. Apparently, etioallocholan, when properly modified, is a precursor to Androsterone, which is a precursor of testosterone. The chemical pathway isn’t as direct as it was with Methyl-1-Alpha, but it’s still effective. There is really a lack of information with this chemical so users beware, but with its association with Andro, you can likely expect similar effects and side effects. On to the next component, 3-beta-hydroxyetioallocholan-5-ene-17-one. Quite a mouth full. What do we know about this chemical? As you have probably noticed, it has the same base as the previous ingredient etioallocholan. I believe this is simply another preparation of that particular supplement. This is good because it contains two pathways to the same chemical. These are both small modifications of etioallocholan, which allow the body to absorb it more efficiently and eventually transform it into Andro. The last ingredient is Zinc Aspertane. This is basically a harmless supplement thought to support testosterone production. It’s nothing new, it can be found in various quantities in hundreds of testosterone support products. Its effects are well established, but minimal.

Methyl-1-D also has three ingredients that are supposed to boost you metabolism and help you burn some fat. These 3 ingredients are Quercetin, Beta Sitosterol, and milk thistle. Quercetin does have a wide range of health benefits and has been shown to break down fat cells in Petri dishes. However, this doesn’t necessary translate into actual fat loss.  While Beta Sitosterol won’t do much to help you burn fat, it has been shown to help lower cholesterol. A good additive to counteract the typical rises in blood pressure and cholesterol associated with a testosterone increase. The final “metabolism booster” is milk thistle. This is another common herbal cholesterol reducer. I guess listing these ingredients as metabolism boosters looks more attractive to the average bodybuilding consumer than “heart support”, but it’s definitely not a bad thing.

Basically Methyl-1-D is the new Methyl-1-A. And just like M1A, don’t expect this product to be around for too much longer. If you want to know more about the benefits and possible side effects of Andro and Andro based supplements. Check out the review for M1A. If you think Methyl-1-D is a good choice for you, the cheapest place to buy it is here.

The first thing most people will say when I recommend Universal’s “Multivitamin” Animal Pak is that they’re already taking a multivitamin every day. Well, thats great. That’s better than most people, but the nutritional needs of a bodybuilder are a little bit different than the average person, in case you haven’t noticed. Bodybuilders require many times more protein and carbs than the average person, so doesn’t it make sense that they also require more and different kinds of vitamins? Certain vitamins regulate certain physiological processes in your body. If you run out of the vitamin, the process stops. It is key that you have a wide range of vitamins in your system if you want to maximize the amount of muscle you can pack on to your frame.

Vitamins
Universal Animal Pak has a wide range, and appropriate levels of vitamins for bodybuilders. I will list some of the key vitamins it contains and what their functions are:

* Vitamin A (200%) – Promotes normal vision, important in maintaining cell membrane integrity, bone formation and reproduction.
* Vitamin C (1,667%) – Lessens oxidative stress (from intense exercise), essential to the development and maintenance of blood vessels and cartilage.
* Vitamin D (170%) – Modulates calcium absorption, cell proliferation and differentiation and immune system.
* Vitamin E (1,000%) – Mainly an antioxidant, plays a role in protection of DNA, immune repair, and other metabolic processes.
* Thiamin (5,067) – Also known as vitamin B1, helps break down carbs and fat for energy, essential to heart, nervous and digestive functions.
* Riboflavin (4,471%) – Also known as vitamin B2, helps break down carbs and fat for energy, and regulation of metabolism.
* Niacin (410%) – Also refered to as vitamin B3, detoxification, DNA repair, and the production of steroid horomones in the adrenal gland.
* Vitamin B6 (3,600%) – Essential for protein metabolism, nervous and immune system function, and the production of hemoglobin.
* Folic Acid (100%) – Also known as vitamin B9, Essential for production and maintenance of cells.
* Vitamin B12 (100%) – Necessary for maintenance of nerve and red blood cells.
* Biotin (100%) – Also known as vitamin B7, important for metabolism of fatty acids and carbs, prevents hair loss in biotin deficient individuals.
* Pantothenic Acid (760%) – Also known as vitamin B5, vital in a wide range of metabolic processes, disputed hair loss and skin care supplement.
* Calcium (200%) – Vital in cellular signaling, maintenance of healthy bones and possible protective effects against cancer.
* Phosphorus (23%) – Essential component of DNA and ATP.
* Iodine (100%) – A constituent of thyroid hormones T3 & T4.
* Magnesium (33%) – Utilization of ATP, DNA synthesis, essential to nucleaic acid biochemistry.
* Zinc (200%) – Important in protein synthesis, neurotransmission and synthesis of some enzymes.
* Selenium (71%) – Toxic in large doses, essential for the reduction of antioxidant enzymes.
* Copper (30%) – Component of many enzymes, facilitates iron uptake and electron transport in cells.
* Manganese (550%) – Assists in the utilization of B vitamins, protects nerve cells, antioxident properties.
* Chromium (5%) – Important in sugar metabolism
* Potassium (6%) – Important in neuron function, important in muscle contraction.

This is a pretty wide list. Many of these nutrients, like the B vitamin family, provide a key function for bodybuilders. I suggest you get the sample pack first to decide if this product is right for you. If you like it you can save money by buying them in larger sizes.

Animal Pak – 15 Packs
Animal Pak – 44 Packs
Animal Pak – 88 Packs

At first I was very skeptical about ASN’s Humagro. Any product that claimed to contain Human Growth Hormone that wasn’t a couple thousand dollars is usually just plain bogus.  The cheapest HGH I know of is Jintropin from China, and even that will run you a grand or so. The difference is that ASN’s Humagro contains a different chemical, Homeopathic Growth Hormone 4C, and not the highly expensive, unstable, and difficult to produce injectable pharmaceutical version. So the main question of this review is what is Homeopathic Growth Hormone 4C and how does it compare in effectiveness to standard HGH?

I was able to find patent information about “Homeopathic preparations of purified growth hormone” (Patent number: 6239105). Though I am not positive this patent is for the chemical used in Humagro, it was issued in 2001 and has many similarities to the product. Among the numerous claims in this patent is a concentration of purified growth hormone of 1 x 10-6 Molar, which is near the FDA allowed maximum for the amount of growth hormone that can be sold over the counter. The patent also claims that the product is “a method for modulating IGF-1 levels in serum” and “a method for modulating lean body mass”.  It goes on to make many claims about purity and other such items. So how does this compare to standard HGH?

Humagro is a homeopathic remedy. These types of remedies are prepared through a process called potentization, which involves a series of dilutions. It is important pharmaceutically because it reduces risk of chemical toxicity while activating a remedy substance and increasing its effect on the body. There is little to no published research on the effects of homeopathic growth hormone on healthy individuals but it has shown to be helpful in AIDs wasting and dwarfism. It is not unlikely that it would have similar muscle and possible height boosting effects on healthy individuals. Although this product is not as potent as injectable HGH, you should still take safety precautions when using this substance and know the possible benefits and risks of human growth hormone supplementation.

In appropriate dosages under medical supervision, HGH can have the following benefits:
Decreased Body fat
Increased Lean Muscle Tissue
Increased Energy
Increased Immune Modulation
Increased Sexual Performance / Libido
Increased Cardiac Output
Increased Skin Elasticity
Increased Bone Density
Increased Healing Rate

However, in inappropriate dosages (several IU a day), there are many risks:
High Blood Pressure
Chronic Joint Pain
Insulin Resistance
Increased Risk of Diabetes
Acromegaly (Increased Jaw and Finger Bone Thickness)
Pituitary Shrinkage or Shutdown
Organ Damage
Increased Risk of Certain Cancers

While many of these side effects are related to long term and obscene overuse of injectable HGH, it is unlikely that one would experience the majority of these symptoms when sticking to proper dosages or when using an over the counter, oral HGH supplement as they do not contain high dosages of pure HGH.

If you are serious about HGH supplementation its best to pay a visit to your doctor or local life extension clinic so you can be monitored by a physician. Jintropin can be shipped from China but you will still end up paying thousands of dollars for a years supply.  If you don’t have a couple grand laying around to blow on supplements or you just want to test the waters with homeopathic growth hormone, then ASN’s Humagro is a good place to start. Don’t expect the amazing gains promised by injectable HGH, but you can expect some results. Make sure you buy it wholesale and save yourself some money.

Works Cited
Understanding Homeopathic Potency. Healthnotes Inc. http://www.publix.com/wellness/notes/Display.do?id=Homeo&childId=Homeopathic_Potencies_hm

Calculations Using Molarity. Eden Francis. http://dl.clackamas.edu/ch105-04/calculat.htm

Homeopathic preparations of purified growth hormone. Barbara A. Brewitt.

http://www.google.com/patents?hl=en&lr=&vid=USPAT6239105&id=

SmIIAAAAEBAJ&oi=fnd&dq=%22Homeopathic+Growth+Hormone%22

Normally the body only burns fat when it needs more energy than it is getting from the food you eat. This is the basic principle of weight loss. However, during this process the body tends to break down muscle as well. This is where Hot-Rox comes in. Hot-Rox attempts to stimulate the body into converting fat to energy without the nutritional deficit! This means you can still intake the necessary nutrients so sustain your muscle growth while also shedding fat. Sounds great in principle, but this task is much harder than you would expect. The body is very reluctant to its fat stores. We are genertically programed to save excess food for times of famine. Just because in today’s world a six-pack is more important than being able to go a week without food doesn’t mean our bodies agree with us. So let’s examine how Hot-Rox works.

There are several ingrediants in Hot-Rox capsules. We will examine each for its synonyms and functionality. First up is lauroyl macrogol-32 glycerides. The root of this chemical is Macrogol. What is Macrogol you ask? A diruetic. It acts to draw water from the body into the intestines and is used as a laxative in its pure form. This would likely cause loss of water weight and is likely the reason the manufacturer recommends you consume it with a tall glass of water. Next is 7-hydroxy-5-methyl-3-phenylchromone propylcarbonate, quite a mouth full, and frankly, I don’t know what it does. It’s in a lot of supplements across the board, but I can’t find an explaination of its function anywhere. I’ll keep looking and update when I find it. The third is 3,17-dihydroxy-delta-5-etiocholane-7-one diethylcarbonate. A lot of substituants, but one key word, etiocholane. Ah yes, our old friend etiocholane. Yet another derivation of the steriod precursor Andro taken off the market so many years ago. If you don’t know what Andro is, check out our review of M1A, where we talk all about it. The fourth is Sclaremax ™, a supposed blend of metabolism boosting plant chemicals. And our final ingrediant is… caffine. Yes, good old fashioned caffine. Many users report a poor tolerance for larger doeses of this supplement and I believe a high caffine content is to blame. So what happens when you put lauroyl macrogol-32 glycerides, 7-hydroxy-5-methyl-3-phenylchromone propylcarbonate, 3,17-dihydroxy-delta-5-etiocholane-7-one diethylcarbonate, Sclaremax ™ and caffine together? You get one hell of a metabolism stimulant.

I have tried this product personally and found the fat loss effects to be very real. Granted I took 2 bottle and only lost a few pounds, but those pounds were pure fat. And sometimes a few pounds of fat makes the difference between an average and a shredded physique. If you need some help getting cut and have a good tolerance for caffine, I would defiently recommend checking out this product. But if you decide to buy DO IT ONLINE! I’ve seen this product in nutrition stores in the mall for literally 5 time what I paid online! I got mine here, and I’m glad I did. This product, in combination with solid diet and weight lifing/cardio routine will get you shredded in no time.

There are many ways that we can get extra protein throughout the day. But having a protein shake isn’t always feasible. They’re not very portable, and tend to get rather messy. MRB’s (Meal Replacement Bars) offer a good alternative, but they’re often bundled with high carb or high fat food products to make them palatable. So for those of us who aren’t hardcore enough (a.k.a. crazy enough) to carry around a can of tuna fish with us, some smart folks developed protein chews.

There are a few chewable protein products out there and we want to let you know about a few of our favorites. Everyone has different needs and tastes, so we’ll try to rank them objectively on the categories of price, protein amount, and flavor choices. So without further ado, here is our break down. The winner of each category is highlighted, you can decide for yourself which is the overall winner.

Product Name	Protein per serving	Price ($ / g)	Flavors
Xtreme Amino	4.5 g	$0.04 per gram	Banana Chocolate Strawberry Vanilla
Protein Bites	10. g	$0.13 per gram	Peanut Butter
Chewable G-Tek	3.75 g	$0.14 per gram	Orange
Amino 1500	4.5 g	$0.03 per gram	Natural Flavoring

These products are not typically found on the grocery store shelves and buying them at a supplement store will definitely cost you, so I strongly recommend buying them online. The links will lead you to cheap places to buy each of them.

The main component of 6-OXO is called 4-Etioallocholen-3,6,17-Trione. This is standard nomenclature for this chemical, but it is also known as 4-Androstene-3,6,17-trione. This chemical is what is known as an aromatase inhibitor. But what does any of this mean?

What is Aromatase?
Aromatase is an enzyme that converts androgens (namely testosterone) into estrogen. 4-Androstene-3,6,17-trione inhibits this enzyme and prevents the conversion of testosterone in to estrogen. By doing this, testosterone levels are raised (because less testosterone is broken down) and estrogen levels are lowered (because less extra testosterone is converted to estrogen). This is the reasons many steroid users turn to 6-OXO during and after cycles. Excess testosterone is normally converted to estrogen and leads to the telltale signs of steroid abuse (breast tissue formation, elevated body fat, etc). By using this compound, the excess testosterone is unable to be converted, and thus does not contribute to these side effects.

How does 6-OXO work?
The 4-Androstene-3,6,17-trione disables the Aromatase enzyme. The chemical reaction is classified as a “suicide inhibition”. What this really means is that one molecule of 4-Androstene-3,6,17-trione binds to one molecule of Aromatase permanently. The Aromatase molecule is not destroyed or broken into pieces, but it is neutralized by the 4-Androstene-3,6,17-trione. While these molecules are bonded together, Aromatase cannot interact with testosterone and convert it to estrogen, and is eventually degraded by other enzymes or eliminated through urine.

What effects can I expect?
The intensity of effects depends on your dosage, of course, but these effects are typically associated with high testosterone and low estrogen levels:
•Low body fat levels
•Counteraction of gynomastia (man boobs)
•A “hard” defined look
•Counteraction of testicular shutdown (shrinkage)
•Enhanced muscle growth and recovery
•Increased sexual drive
•Increased aggression (mood or behavior)

What research has been done?
The company that sells this product claims that “an independent study” showed very impressive numbers, but the research (as far as I know) is not publicly available. There is however several studies on 4-Androstene-3,6,17-trione on its use against breast cancers due to its estrogen lowering ability, which gives it much more creditability in my book. Of course the dosages are much lower in these trials, so its still up in the air as far as safety is concerned. Several studies looking at this compound are noted at the end of this article.

How safe is it?
Beats me… Probably not the answer you were looking for. Because this is a relatively new compound, no long term studies could have been done. While it does not appear to have any acutely toxic effects, long term use of this may have health risks, we just can’t know for sure. Ergopharm recommends taking this product in cycles for no longer than six weeks with at least six weeks off in between cycles. This is a very potent product and it can have a serious effect on your bodies hormonal chemistry, so don’t use this product haphazardly. I would recommend getting your blood levels checked on a weekly basis by a physician during and after the use of this product if you want to be extra careful.

Does it work?
Yes. That’s the one thing we’re sure of. It will raise your testosterone and lower your estrogen. Use it carefully, use it wisely, and you’ll have great results. Like most in demand supplements, this stuff is quite expensive. If you’re smart, you’ll buy it online. The cheapest place I found when I purchased mine was here (you can save even more money per pill if you buy the large bottle). If you can find a better deal, let us know about it and we’ll post it here. Good luck, get huge.

Works Cited
endo.endojournals.org/cgi/content/abstract/108/4/1597
www.ncbi.nlm.nih.gov/sites/entire?cmd=Retrieve&db=PubMed&list_uids=2214767&dopt=Citation
www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=PubMed&list_uids=3657156&dopt=Citation
en.wikipedia.org/wiki/4-Androstene-3,6,17-trione