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A BONUS TO:

HOW TO GAIN MUSCLE MASS THE ULTIMATE GUIDE

By Charles R. Poliquin The Strength Sensei www.strengthsensei.com

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Special Thanks to: Carlos Castro Kelly Martinovich Juan Carlos Simo Velasquez Patrick Gagnon Louis Gagné

Disclaimer Before beginning any exercise program or diet/supplementation plan, please consult with your physician to make sure you are in good health. This ebook is not meant to replace proper medical advice by a qualified health practitioner. No liability is assumed by Charles R. Poliquin for any of the information contained in this document.

Published by Strength Sensei © 2016

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There are three main ways supplements can help you gain muscle mass faster: 1. brain building supplements 2. muscle recovery supplements. 3. Sleep enhancing supplements

Solving the pre-workout puzzle Everybody wants more energy for their workouts. What are the best choices? Nutrients for supporting focus, energy, and endurance in athletes are essential. Choosing the right nutrition supplements can have a significant impact on what can be achieved during training. When it comes to performance, in addition to physical ability, an athlete’s psychological stability during training and competition must also be considered, including their nervous system and their ability to perform under stressful conditions. Mental performance and physical performance are interconnected, whether it be reaction time, mood or focus. All of these cognitive processes should be optimal if one wants to perform their best. Therefore, carefully selected brain nutrients taken pre-workout can significantly help to increase performance in the gym. These nutrients stimulate the brain and not the adrenal glands. As a result, they provide energy, drive, and mental focus without negative side effects, while also offering long term benefits to overall health. Brain building supplements help by: 1. Increasing focus. Living in the now improves lifting technique, thus improves overload on the muscles. 2. Increasing recruitment of high threshold motor units. The more you can recruit those hard to recruit muscle fibers, the more you will grow both in size and strength.

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My favorite brain stimulating supplements IGF from ATP-lab A pre-workout/neuro-cognitive support designed to enhance the production of neurotransmitters • single dose amino acid tyrosine as a direct precursor to the formation of dopamine • alpha GPC which is the best know cholinergic supplement for increased acetylcholine synthesis • acetyl carnitine which helps to optimize brain mitochondrial function and as a result, energy production I like to 5 caps upon arising on an empty stomach to set up the neurotransmitters for the whole day. It is a favorite of my athletes. I actually designed that one to help off-set jet lag besides increasing training drive.

Kik from ATP-lab This a pre-workout supplement that I designed to enhance nervous system performance and cognitive function. The advantages of Kik are the following 1. Kik provides a longer and more stable energy drive. 2. The addition of Naringenin to caffeine will slow the processing and increase the half-life of caffeine. 3. The specific combination in the Kik formula will also enhances focus and drive 4. No Crash with the addition of DLPA 5. The specific combination of DLPA and Hordenine will increase caffeine’s effectiveness and uplifting effects. These are the specific ingredients of Kik : Caffeine • Caffeine is naturally present in many foods that we consume on a daily basis like coffee, tea and chocolate (cocoa). The use of caffeine by humans goes back a long time; consuming Kola nut or Coffee beans would increase vitality and help reduce hunger sensations. Now, with the help of science we know that caffeine can be beneficial for humans. It can increase motor performance, cognition, short-term memory, and caloric expenditure, and most importantly for us, it reduces exercise fatigue.

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DL-Phenylalanine • DLPA is a 50/50 blend of L-phenylalanine and D-phenylalanine. The L-form serves as a base material for the production of important neurotransmitters like dopamine, norepinephrine and epinephrine. The D-form also has beneficial effects on the brain and its neurotransmission. Its conversion to phenylethylamine (PEA), a potent neuromodulator/neurotransmitter in the brain, will induce the release of acetylcholine, dopamine and norepinephrine. This specific blend of phenylethylamines increases cognition and elevates mood. A low level of PEA has been associated with ADHD. Hordenine • This natural phenylethylamine-containing alkaloid has many of the properties of PEA. It can optimize the efficiency of phenylethylamine by interacting with the enzyme that deactivates it. Naringenin • This naturally occurring compound commonly found in grapefruit has some really interesting properties. It has powerful antioxidant and anti-inflammatory properties and its antihyperglycemic action can help blood sugar control. Naringenin can also potentiate the effect of caffeine by slowing its hepatic metabolization and evacuation  This one, I recommend to start with one capsule with one or two Dopaboost 45 minutes before the workout. The maximum dose you can take is three. Most people report excellent gains with just one cap. My strength & conditioning students often have reported NFL players, rugby players, and MMA fighters LOVE that product pre-event, as besides increasing drive, it augments focus.

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Dopaboost by Designs for Health DopaBoost is designed to increase the body’s natural production of dopamine. This is one of the primary catecholamines that is essential for normal function of the central nervous system and is associated with attention, learning, movement, and balance. In addition, dopamine is involved in transmitting signals of motivation and muscle coordination. I recommend 1-2 capsules with the KIK from ATP, 45 minutes before training.

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Brain Power Sours by Designs for Health Each chew provides tyrosine, glycerophosphocholine (GPC), and carnitine. Tyrosine is a precursor to dopamine, which is the brain messenger that supports optimal alertness and motivation. GPC is a natural component of all cell membranes and supports optimal brain cell communication by providing the building block for the neurotransmitter acetylcholine. Acetylcholine is a cognitive neurotransmitter as well as a neuromodulator of muscular functions which also improves muscle control and balance. Not only does it help with learning and memory processes, but also with muscle movement, coordination and balance. Higher levels of acetylcholine will also lead to increased focus, which is essential during training. GPC has also demonstrated to increase growth hormone levels and increase peak bench press force. Carnitine has been studied in many areas including metabolism, cardiovascular disease, and sports enhancement. L-Carnitine has been shown to improve exercise performance by enhancing the delivery of fat fuel to the muscles. It was also shown to increase the anaerobic threshold, delaying the event where the muscles feel a “burn” from lactic acid. I love to take these about 45 minutes before workouts, as they improve focus and mood. It is also a favorite of combat athletes such as Olympic wrestlers, as it sets their brain in the right frame to maximize performance

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PreTrain NRG by Designs for Health PreTrain NRG is a specific pre-workout formula providing safe, beneficial nutrients to help support focus, power, and mental energy in athletes. There is no question that intense, prolonged training puts a significant stress on the central nervous system; therefore, providing nutrients which optimize brain function is essential to the performance of an athlete. PreTrain NRG features n-acetyl-l-tyrosine, acetyl L-carnitine and caffeine to help increase focus and energy, while creatine and ATP are included to improve strength. N-acetyl-L-tyrosine helps support optimal sports performance for the body and the brain by alleviating stress and stimulating the brain, as well improving workout intensity while preventing overtraining. This is essential for competitive athletes who have to perform at a high level. Acetyl L-carnitine is also very effective when used pre-workout for increasing mental focus, energy, and plays an important role in modulating muscle energy during muscle contraction as well as decreasing muscle fatigue and reducing exercise intolerance. It increases dopamine which enhances focus and motivation and is a nutrient in which an increase in focus and energy is quickly felt, within approximately 15 – 20 minutes after ingesting. Adenosine-5’-triphosphate (as Peak ATP®) is an important compound in this formula, as it helps to increase strength, power, and recovery as well as reduce fatigue, enabling a greater amount of reps and sets. The combination of L-theanine and caffeine in a 2:1 ratio stimulates and boosts mental alertness. Together they provide a clean and calm focus without any jitters or hard crashes that are often seen after consuming products containing caffeine. I find that 1 teaspoon of it, 45 minutes before workouts gives out the best results.

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Other pre-workout supplement E-Nos by ATP-lab A non-stimulant pre workout designed to enhance blood flow and nutrient delivery while supporting metabolism • a combination of agmatine and citrulline to enhance the vasodilation of skin & muscle tissue • beta alanine to buffer excessive acidity that builds up in muscle as a result of energy metabolism • anti-oxidants to promote aerobic energy metabolism which aids recovery from an intense set of exercise This one cannot be taken with caffeine or KIK as it will interfere with the product. It is best used to prepare for high reps workout, helping you do more reps. I recommend 6 reps 45 minutes before high-rep training I like varying brain supplements to maximize results and to forbid habituation.

Putting It Together Here are the stacks I like. Please note: I always take every morning 5 caps of the IGF, as it sets the drive and focus neurotransmitters for the whole day. Stack 1 3 Kik and 2 Dopaboost 45 minutes training

Stack 2 3 Kik and 2 Brain Sours 45 minutes training. Particularly good for low rep phases

Stack 3 5 grams of PreTrain NRG and 2 Brain Sours 45 minutes training.

Stack 4 5 grams of PreTrain NRG and 2 Dopaboost 45 minutes training

Note: DO NOT mix KIK with PreNRG, unless you want to spend the night climbing telephone poles…too potent.

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What you should take during workouts I like using a mixture of iBCCA and Complete Essentials essential amino acids I use 0.25 grams a kilo of the BCAA, and 0.25 grams a kilo of the Complete Essentials IBCAA: Is made by ATP-Lab, it is composed of instantized ultrapure branch chain amino acids designed to easily mix with water • BCAA are free form amino acids that help regulate the metabolic switch to protein synthesis • they are anti-catabolic agents that help prevent muscle breakdown as a result of muscle trauma • 98.1% purity as independently tested

What you should take after workouts Post workout it is important to ingest carbs and proteins together to optimize recovery. Here is a sample shake for a 90kg/198 lbs man: • 90 grams of Pentacarb • 90 grams of carbs from high anti-oxidant juice i.e. cherry , pomegranate, red grape • 50 grams NZWhey • 5 grams of creatine • 5-10 grams of iBCAA

Pentacarb I developed Pentacarb for ATP-Lab. It is a 5-source carbohydrate powder to help sustain blood sugar levels and promote glycogen synthesis • multi-source carb powder modulates the speed of blood sugar elevation • provides less sharp insulin release which is more optimal to blood sugar metabolism/control • combined with electrolytes and magnesium to help optimize muscle function and carbohydrate energy metabolism I use usually 1 g per pound of bodyweight of it, minus the carbs provided by the juice.

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NZW True grass-fed New Zealand whey protein from ATP-Lab • made from the milk of cows that are pasture-raised without synthetic hormones • optimal amino acid profile to help stimulate the immune system and support glutathione production • high in muscle building branch-chain amino acids and digests quickly to help increase blood amino acid levels

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Supplements for sleep Sleep is THE natural agent to increase testosterone. Hence, I value extremely the supplements given below:

NeuroMag NeuroMag is a unique, patented form of magnesium chelated to threonic acid (magnesium L-threonate). This form of magnesium is superior to other forms of magnesium as it crosses the blood brain barrier and as a result increases cognitive function and improves nerve conduction. Magnesium plays an important role in activating muscles and nerves, producing ATP, heart function, and a catalyst for neurotransmitters. If one does not have enough magnesium, the body cannot function properly. I recommend 5 caps at the last meal before bedtime

L-Theanine You can buy this amino acid in bulk on many sites on the Internet. I like to use this one at a dose of 2 grams along with the NeuroMag about 45 minutes before. The combination of these ingredients would knock an adult gorilla on PCP…

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