Horny Goat Weed is a traditional botanical used in China and Japan. This herb (which also goes by the names Yin Yang Huo, Inyokaku, and Herba Epimedii) has a history of traditional use for joints, liver, back and knees. According to one herbal author, Horny Goat Weed has testosterone-like effects. It supports healthy sexual activity in both men and women.

Mechanisms Of Action

Research has shown that Horny Goat Weed significantly increases testosterone in mice. This certainly appears to be the herb’s mechanism of action.

However, an enzyme called acetylcholinesterase (AChE) inactivates cholinergic neurotransmitters within 1/500 of a second. As it turns out, research shows that Horny Goat Weed is capable of inhibiting AChE.

In addition, research has shown that Horny Goat Weed has anti-fatigue effects and helps prevents adrenal exhaustion.

Republished from Clayton South’s Health Facts.

Kre-Alkalyn is “buffered creatine” that does not convert into creatinine prior to reaching skeletal muscle tissue. Kre-Alkalyn is a nutritional supplement that comes in powder form. It is packaged in a purple caplet that can be administered orally.

Kre-Alkalyn is manufactured by All American Pharmaceutical Corporation and is registered under United States patent 6,399,661.

What does it do and what scientific studies give evidence to support this?

All data to date is anecdotal. No clinical trials have been conducted on Kre-Alkalyn.

Kre-Alkalyn is believed to have the benefits of regular creatine, without the associated side-effects of creatine monohydrate use. The efficacy and safety of creatine monohydrate is well established in scientific literature and thus Kre-Alaklyn is believed to have the same ergogenic abilities and safety profile.

Manufacturer product information states that Kre-Alkalyn is processed at a higher PH level than regular creatine monohydrate. It is believed that the conversion of creatine to creatinine is a function of PH level and that conversion of creatine into the waste product creatinine can be halted by PH level manipulation during the manufacture process.

Slowing or stopping the conversion of creatine to creatinine may help the body absorb more creatine, thus lowering the dosages required for beneficial results. This can result in an economic savings for the consumer as less creatine will be required for the same results.

Anecdotal evidence for Kre-Alkalyn has been mostly positive. Many users report a decrease in water retention and the elimination of the infamous “creatine bloat.” Many users also report immediate results and the elimination of the “loading” phase normally required for regular creatine monohydrate use.

Who needs it and are there any signs of deficiency?

Everyone can benefit from Kre-Alkalyn supplementation.

Athletes can benefit from enhanced immune system function and increased muscle mass and functional strength that may be seen from creatine use.

Seniors may benefit from creatine use because creatine can help to maintain muscle tissue. Muscle tissue protects bone mass from stress and fracture, and creatine may thus help protect muscle tissue, thereby indirectly protecting bone mass.

There are no signs of deficiency.

How much should be taken? Are there any side effects?

Strictly adhere to label directions.

No clinical trials have been conducted on Kre-Alkalyn and therefore no side-effects have been reported. No side-effects have been noted from anecdotal evidence.

Silybum marianum (Milk Thistle) is an herb that has been used for thousands of years. The herb is a tall, stocky, plant that grows fruit, and is native to the Mediterranean.

What does it do and what scientific studies give evidence to support this?

The fruit of the plant contains flavonolignands. These are responsible for the benefits of milk thistle.

Milk thistle has been used almost exclusively to support excellent liver health. It is a very powerful antioxidant, and as such helps to remove toxic elements from the body. When the liver is damaged by alcohol consumption, steroid usage, pollutants, or any other environmental factor, milk thistle helps support the liver’s ability to generate new liver cells.

Who needs it and what are some symptoms of deficiency?

Everyone can benefit from supplementing with milk thistle.

Because of milk thistle’s ability to support the liver’s ability to generate new liver cells, current or former alcoholics may benefit from its use. Milk thistle has been shown to support liver’s ability to recover, and protect the liver from further damage resulting from alcohol abuse.

Athletes and bodybuilders may benefit from the use of milk thistle. Athletes and bodybuilders typically use many nutritional supplements at one time, in order to boost performance. The use of a number of supplements at one time may produce synergism that results in enormous stress being placed upon the liver.

After a cycle of anabolic steroids, pro-hormones, thermogenics, or any other supplement, athletes may find it helpful to allow the body to rest from supplementation, while taking milk thistle to promote liver health.

Cycling supplements in an on-again-off-again manner, while using milk thistle in between, will ensure liver health and successful performance.

How much should be taken? Are there any side effects?

Side effects resulting from overdose can include: nausea, stomach pain, vomiting, diarrhea and headaches. To avoid these complications it is recommended that label directions be followed at all times.

Republished from Clayton South’s Health Facts.

Multivitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes. Creatine and Whey Protein are also very important. For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients. Becoming deficient in just one of these essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and performance declines. Not good! Daily consumption of a high-potency multivitamin/multimineral formula may help ensure the presence of essential cofactors necessary for thousands of metabolic reactions.

“Many people underestimate the importance of them. They think that since you can not get 10 pounds of muscle, it is useless to take them. But here is something very important. If your body is deficient in just one of the essential vitamins and minerals over a thousand chemical and enzymatic processes in your body could be impaired. Each and every vitamin and mineral is responsible for thousands of biochemical reactions, including the formation of hormones. Bottom line? If you don’t use a good multivitamin and mineral formula you will never reach your fullest potential.

When should you take multivitamin/minerals and extra antioxidants?

Simply take your multivitamin/mineral formula first thing in the morning, and IMMEDIATELY after your weight training, take one multivitamin/mineral plus your extra antioxidants. On the days you don’t train, take only one serving of vitamin/mineral formula in the morning, and in the afternoon take your antioxidant protection.

This full body workouts reference guide contains important routines, resources and forum posts from across the Bodybuilding and Powerlifting Internet community. If you know of a full body workout resource not listed on this page, or if you would like to contribute a full body workout routine or full body training article, please contact Muscle and Brawn.

***Questions? Visit the Muscle & Brawn Bodybuilding and Powerlifting Forum***

Full Body Workouts

• 2 Day Simple A/B Split – Muscle & Strength
• 3 Day Beginner Muscle Building Workout
• 3 Day Beginner Muscle Gaining Workout
• 3 Day Whole Body Toning Workout – Muscle & Strength
• 5×5 Workout Routine
• 12 Week Beginners Training Routine – Muscle & Strength
• Anthony Ditillo Workout Routines
• Beginners: Practical Starting Routines For The Drug-Free Trainee
• Bill Star 5×5 Linear Version For The Intermediate Lifter
• Bill Starr’s Advanced 5×5 Workout
• Dumbbell Only Home Or Gym Full Body Workout
• John Grimek Training Routine
• Leg And Back Bulking Routine
• Muscle And Brawn Fullbody Workout 1
• Reg Park Beginner Workout Routine
• Rippetoe Wichita Falls Novice Program
• Total Body Split Routine -  T-Nation
• York Barbell And Dumbbell Training Courses
• York Barbell And Dumbbell Training System
• Your First Weightlifting Routine

Full Body Workout Articles and Resources

• An Interview With Casey Butt Part 1 by Steve Shaw
• An Interview With Casey Butt Part 2 by Steve Shaw
• An Interview With Casey Butt Part 3 by Steve Shaw
• Bob Hoffman’s Simplified System Of Barbell Training
• Forget Steroids: 5 Full Body Workouts For Serious Gains by Steve Shaw
• Full Body Workouts by CS Sloan
• Full Body vs. Split Training by Joel Marion, T Muscle
• How Steve Reeves Trained by John Grimek
• How To Gain Muscle Mass In One Hour A Week
• Hypertrophy Specific Training History
• Hypertrophy Specific Training Methods
• Hypertrophy Specific Training Notes
• My Talk With Jon Jon Park by Steve Shaw
• Real Arnold Schwarzenegger Beginner Routines
• The Boring But Big Training Program From The Man Who Out Muscled Arnold
• The Training Split Roundtable – T Nation
• The Training Split Roundtable Part 2 – T Nation

Full Body Workout Forum Posts

• Fullbody vs. Splits
• Full Body Workout Design And H L M Cycling
• Fullbody Workouts – Ferruggia and Cosgrove
• Casey Butt Appreciation Thread
• John Christy Appreciation Thread

• 5/3/1 Full Body Approach – Iron Addicts
• 20 Rep Breathing Squat Full Body Routine – Iron Addict
• About Full Body Type Workouts – Bodybuilding
• Advice On Full Body Workout – Bodybuilding
• Compound Only Full Body Routines – Bodybuilding
• Debate – The Full Body Workout – Bodybuilding
• Dr. Squat On Full Body Workouts
• For Any Of You Searching For A 3 Day Full Body – Bodybuilding
• Full Body – Size and Strength
• Full Body 5×5 – Bodybuilding
• Full Body 5×5 – Iron Addicts
• Full Body 5×5 vs. Split 5×5 – Bodybuilding
• Full Body Or Split For Bodybuilding Only Purposes? – Bodybuilding
• Full Body Or Split For Bulking? – Bodybuilding
• Full Body Programming – Iron Addicts
• Full Body Programs A Waste? – Muscle & Strength
• Full Body Routine – Iron Addicts
• Full Body Routine Reps – Iron Addicts
• Full Body Routine Template By Latrell – Bodybuilding
• Full Body Routines – Iron Addicts
• Full Body Routines 3 Times A Week – Iron Addicts
• Full Body Thread At bodybuilding.com – Size and Strength
• Full Body vs. Split Routines – Bodybuilding
• Full Body vs. Split Training – Bodybuilding
• Full Body vs. Splits – Bodybuilding
• Full Body vs. Splits – Dr. Squat
• Full Body vs. Training Split Routines – Muscle & Strength
• Full Body Workout – Iron Addict
• Full Body Workout Every Other Day – Bodybuilding
• Full Body Workout Program For Beginners – Bodybuilding
• Full Body Workout Routine Good Or Not For A Beginner? – Bodybuilding
• Fullbody vs. Splits
• Fullbody Workout – HLM Thread – Muscle & Strength
• Lift Heavy Full Body Routines – Muscle & Strength
• My Experience With 3 Day Full Body Workouts – Bodybuilding
• Pec Frequency On Full Body Routine – Size and Strength
• Post Your Full Body Routines Here – Bodybuilding
• Pros And Cons Of Full Body Workout – Bodybuilding
• Serious Full Body vs. Split Discussion – Bodybuilding
• The Full Body Split Routine – Size and Strength
• What Do You Experienced Guys Think Of Full Body, 3 Day Splits? – Bodybuilding
• Why Do People Not Like 3 Day Full Body Workouts? – Bodybuilding

N-Acetyl Cysteine (C5H9NO3S) is an L-Cysteine derivative that is more stable than L-Cysteine. While L-Cysteine is readily found in the diet – mostly from lean meat sources, NAC is not present in the diet and must be obtained via dietary supplementation.

As an L-Cysteine derivative, NAC is more water soluble, and therefore more bioavailable than regular L-Cysteine.

N-Acetyl Cysteine is also known as NAC and Acetylcysteine.

What does it do and what scientific studies give evidence to support this?

Research has established that NAC exerts powerful antioxidant effects. In this role, NAC scavenges the body for, and neutralizes, harmful free radicals that can cause oxidative damage to muscle tissue, bodily organs, and DNA. As an antioxidant it may reduce oxidative stress. NAC may also boost immune system function by acting as a glutathione pre-cursor.

In addition to protecting the body from oxidative damage resulting from normal metabolism and environmental toxins, NAC has shown positive effects on liver function, protecting the liver from heavy metals like lead and mercury.

Learn more about the benefits of N-Acetyl Cysteine on Clayton South’s Health Facts.

Who needs it and what are some symptoms of deficiency?

NAC is not an essential nutrient and no symptoms of deficiency exist.

Healthy adults can benefit from using NAC as a dietary supplement.

Naturally training athletes can benefit from supplemental use of NAC because of its ability to protect the immune system from harmful oxidants that result from environmental pollution, regular metabolic functions and intense exercise.

How much should be taken? Are there any side effects?

Adhere to label directions.

Side effects that can occur with NAC use at high doses include nausea, headache, vomiting, dizziness, and abdominal pain. Research has shown that NAC can function as an oxidant if taken at high doses.

NAC may lead to the excretion of zinc and copper – metals required for proper hormone function, so be sure to supplement with these minerals if you use NAC.

NAC tolerance is generally excellent in most users and NAC is not known to be contraindicated with any dietary supplements or prescription drug products.

REFERENCES

Republished from Clayton South’s Health Facts.

Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.

Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS). The chemical process of conversion is shown in figure 1.

2. What does it do and what scientific studies give evidence to support this?

Despite the claims of some in the supplement industry, there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers:

“Summary research papers continue to flood the scientific journals and insights into the biological activity and potential clinical uses of nitric oxide (NO): a gas controlling a seemingly limitless range of functions in the body. Each revelation adds to nitric oxide’s already lengthy resume in controlling the circulation of the blood, regulating activities of the brain, lungs, liver, kidneys, stomach and other organs.”

Since the above was written in 1996, Nitric Oxide containing products have continued to be touted by those in the medical profession, as well as by athletes looking to add muscle to their frames.

The above quotation states that Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells.

The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress.*

Nitric oxide also affects the endocrine system. It affects the release of gonadotroptin releasing hormone, as well as the release of adrenaline from the adrenal medulla.*

3. Who needs it and what are some symptoms of deficiency?

Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder’s perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body.*

Signs of deficiency include physical weakness and extreme fatigue. Most “nitric oxide” supplements contain the amino acid Arginine-alpha-keto-glutarate.

4. How much should be taken? Are there any side effects?

With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as “tolerance mapping”. Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to “receptor mapping” for bodybuilders who use insulin.

Many protein powders are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken.

5. Where can I get it?

At the time of this writing, Pinnacle Brands makes NOx2. This product is very similar to the NO2 product made by MRI. IDS also make a similar product, NP2. With IDS’s product, tribulus terrestris is also included. Tribulus is proven to increase testosterone levels.* The combination of tribulus and NO may prove incredibly effective. Other NO products are listed below.

Republished from Clayton South’s Health Facts.

Omega-3 fatty acids are essential polyunsaturated fatty acids. Omega-3 fatty acids are so named because of the structure of their carbon-carbon bond in the omega-3 position.

Omega-3 fatty acids are found in foods like wild salmon, mackerel, tuna fish, lamb, flax seeds, hemp, kiwi fruit and walnuts.

Alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) belong to the Omega-3 fatty acid group.

What does it do and what scientific studies give evidence to support this?

Omega-3 fatty acids are classified as “essential” because the body can’t make them from other substances and they must, therefore, be obtained through diet or supplementation.

Scientific research shows that Omega-3 fatty acids affect cardiovascular health and brain health.*

Omega-3 fatty acids have been extensively studied and their effect on cardiovascular health is intriguing. Studies suggest that omega-3 fatty acids promote a healthy cardiovascular system and support long-term cardiovascular health.1,2*

It has been suggested that the beneficial effects of omega-3 fatty acids on cardiovascular health is because omega-3 fatty acids support healthy cholesterol levels already in normal range.3* Other studies suggest that omega-3 fatty acids also promote healthy blood flow and circulation.4*

The benefits of omega-3 fatty acids on heart and cardiovascular health prompted the United States Food and Drug Administration (USFDA) to state that “supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.”5

Omega-3 fatty acids have also been extensively studied for their effects on brain health and general brain function. Studies suggest that omega-3 fatty acids support brain health, optimum cognition and thinking, in addition to supporting normal moods.*

Learn more about the benefits of Omega-3 fatty acids on Clayton South’s Health Facts.

Who needs it and what are some symptoms of deficiency?

Omega-3 fatty acids are essential to human nutrition and a minimum daily intake of 1.6grams/day for men and 1.1grams/day for women has been established.

Children’s research shows that omega-3 deficiency during childhood and result in poor development all health.7

How much should be taken? Are there any side effects?

An acceptable intake (AI) of 1.6grams/day for men and 1.1grams/day for women has been established. However, always follow label directions.

Excess consumption of omega-3 fatty acids can result in bleeding, blood sugar problems for diabetics, an increase in oxidation and free-radical damage and immune system suppression.

Consult with a physician before using any dietary supplement.

REFERENCES

Republished from Clayton South’s Health Facts.

Red yeast rice is produced by fermenting monascus purpureus yeast over red rice. Red yeast rice is a product native to China and Asia, and has been used for over three thousand years in traditional Chinese medicine systems.

What does it do and what scientific studies support this?

Red yeast rice has been used as a food flavoring agent, but also as a traditional medicine to promote circulation and heart health.* Modern science suggests that red yeast rice may be useful for these purposes.* Research suggests that red yeast rice contains mevinolin – a chemical thought to help maintain cholesterol levels already in the normal range and to promote cardiovascular health.*

Learn more about the benefits of Red Yeast Rice on Clayton South’s Health Facts.

Who needs it and what are some symptoms of deficiency?

Red yeast rice is not a required nutrient and therefore no symptoms of deficiency exist.

How much should be taken? Are there any side effects?

Strictly follow label directions.

Red yeast rice is safe for use by health adults.

Side effects are mild and rare, but can include headache, dizziness, heartburn, gas, and stomach ache. Side-effects disappear when use is discontinued.

Persons on statin-lowering drugs (cholesterol lowering medication like atorvastatin, fluvastatin, simvastatin, pravastatin, cerivastatin) should not use red yeast rice.

All persons should consult a physician prior to use.

Republished from Clayton South’s Health Facts.

Natural Saw Palmetto extract come from the berries of small palm trees. The extracts are comprised of various saturated and unsaturated fatty acids (no cholesterol) and sterols. The sterols contain beta-sitosterol and stigmasterol. Both appear to be active components of Saw Palmetto berries.

Saw Palmetto is a popular extract used by men. The Saw Palmetto palm trees bearing berries are found in the Southeastern United States.

2. What does Saw Palmetto do and what scientific studies give evidence to support this?

Many studies have been done that suggest its beneficial effects for prostate health.*

Learn more about the benefits of Saw Palmetto on Clayton South’s Health Facts.

3. Who needs it and what are some symptoms of deficiency?

Many men above the age of 50 may find supplementing with saw palmetto can be extremely beneficial.

4. How much should be taken? Are there any side effects?

To help maintain prostate health, the recommended dosage is at least 160 mg per day.

Republished from Clayton South’s Health Facts.