Pro Q & A

Q. I hear mixed things about glutamine. Some say it works and others say it is a scientifically non-proven supplement. I trust your opinion Eric. What do you say?

A. I just want you to know that I truly appreciate that you trust me, and the info I put forth. Thank you.

• Now…on to the question at hand. There are only a few supplements that I use 365 days per year. Those include a multivitamin/mineral, BCAA’s, and yes, glutamine! Glutamine has proven itself to me over and over again, with myself, and my personal training clients. Very often there is far more reliable evidence in the “real world” than what is seen in a laboratory. The reason that some people fail with glutamine is because they either expect to achieve immediate gains (yes, prohormones spoiled everyone while they were available), or they simply do not use it consistently enough, or in high enough amounts to get the desired effect. Another problem is that many trainees take L-glutamine along with protein, which pretty much assures that it will not be absorbed efficiently. L-glutamine needs to be taken on an empty stomach, about 30 minutes before each meal to be utilized properly. Now, it is true that the gastrointestinal tract is a “glutamine hog,” and will horde much of what you take for itself, which is why I said that you need to take a fairly large amount to reap the benefits. For most, this means 25-50 g per day. I strongly believe in glutamine’s immune system enhancing effects (can’t train when your sick, right?); its positive effects on protein synthesis; its ability to help with glycogen storage; it’s anti-catabolic effects; and it’s GH inducing abilities as well.
• I take glutamine along with BCAA’s at least four times per day, and when dieting, up to 6-7 times per day. Each dose is no less than 5-10 grams.
• Remember, just because you do not gain 10 lbs of muscle in two weeks does not mean glutamine is not working. Glutamine is what I call a “long haul” supplement. This simply means that over the long haul, it will certainly help hasten your progress. So be patient, and let glutamine work it’s magic a little at a time.

Q. I am at the gym six days per week on a 3 on, 1 off program. I train very intensely and take in at least one gram per lb of bodyweight each day of protein. So why am I not growing?

A. This is a complex question, and one that is difficult to answer completely without knowing more details about you, your training, and your overall diet/supplementation program. However, there are two things you mentioned that literally jump right out at me! The first is that you say you train 6 days per week! For all but a very small percentage of the population, this is far too much training and not enough rest. While in the gym we are literally “injuring” our muscles (or more specifically, our muscle fibers), and if we do not give the body enough time to “make repairs,” no growth will be seen! My immediate recommendation to you is to cut back your training to just 4 days per week on a 2 on/1 off, 2 on/2 off schedule. That will be a big help, and will probably allow you to see a lot more gains, even if nothing else about your program changes. Here is one of my favorite 4-day splits:

• Monday: Chest/Biceps
• Tuesday: Quads/Hamstrings/Calves
• Wednesday: Off
• Thursday: Lats/Lower Back/Abs
• Friday: Shoulders/Traps/Triceps
• Sat and Sun: Off

The second change you might want to make is to up your protein consumption. I find that most natural trainees grow optimally on about 1.5 grams of protein per lb of bodyweight per day. So, if you weigh 200 lbs, this would mean going from 200 grams per day to 300 grams. If you have trouble eating this much, this is when protein powders really come in handy! Good luck.

Q. I have read that you feel that pre and post workout nutrition/supplementation is of the utmost importance to those seeking to reach the highest levels of muscularity. Could you give me a rundown of how you do this for yourself? And would you recommend your approach to others?

A. Yes, I have publicly stated many times on various message boards just how important pre, during, and post workout nutrition are to the aspiring bodybuilder (and serious athlete). It is the act of tearing down muscle tissue in the gym that sets in motion a cascade of physiological events that can either result in hypertrophy and strength gains, or a regression of each. What you accomplish depends largely upon the nutrition and supplementation that you build around your workouts (along of course with rest, sleep, and your overall dietary strategy). Here is my exact approach to this extremely important facet of the “growth equation:”

• -One hour before workout: Whey protein isolate (either VPX Zero Carb or Syntrax Nectar) and 1-2 ALRI Venom Hyperdrive Caps.
• -Thirty minutes before workout: ALRI Primed or VPX NO Shotgun and Epic 5-Tetra.
• -During workout: Sip on Epic 8-Beta Anabol.
• -Immediately after workout: ALRI Regeneration-X
• -20 minutes post workout: Whey protein isolate and Pure Vitargo

I have found this strategy to be amazingly effective, and anyone that wants to push their body to the limits can adapt the same program.

Tip of the Month

Want bigger, freakier, and more vascular forearms? Try this tri-set twice per week for 6 weeks and watch it happen!

-BB Reverse Wrist Curl…3 x 12-15
-BB Wrist Curl…3 x 12-15
-Alternating DB Hammer Curl…3 x 6-8