Milos Sarcev Articles!

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Since his letters were so well received I figured you'd like some of his articles as well..enjoy..

Q &A for Flex Magazine

Q: I have seen in your recent interview for FLEX that you recommend specific “post workout” drink that among other things (whey isolate, creatine and glutamine peptides) contains DEXTROSE? As a simple carbohydrate dextrose or any other simple sugars should be avoided by any serious bodybuilder –at least that’s what I’ve been reading in bodybuilding publications for the last 20 years?!
A: I know because I’ve been reading the same publications. Also I had discussions with many “experts” that were adamant that simple carbohydrates have no place in bodybuilders menu. While I generally wouldn’t suggest to anyone to eat abundance of simple sugars throughout a day –immediately after the workout specific simple carbohydrate –DEXTROSE (or glucose) is absolute must.
Here is the reason why. During our actual weight training session our muscle fibers are put under tremendous stress that cause our muscle cells to loose ATP storage, glycogen and amino acids. Human body would always want to be in a normal state (homeostasis) and when is affected shifts into “survival mode” where responds upon demand.
At that time (immediately after the workout) physiological preference for your body is to take care of SHOCK that just occurred (glycogen and ATP depletion as well as loss of amino acids due to micro tears of the muscle fibers induced by intense weight training session).
So your body is looking for available nutrients to replenish what was lost. What many trainees don’t realize is that window of opportunity is very narrow- maybe one hour at the most. If they don’t have nutrients available and they don’t have delivering mechanism that can transport nutrients into the cells they are missing out on what I call “Federal express of muscle building”.
Here is where DEXTROSE (or VITARGO, specific glucose polymer) comes into picture. If we mix substantial amount of dextrose/Vitargo (50-150grams depending on length and intensity of the workout, as well as muscle group trained –and estimated amount of lost glycogen) with fast absorbing whey isolate (40-60grams depending on bodyweight) and add creatine monohydrate (3-10grams) and glutamine peptides (3-20grams) we are creating muscle building environment. Dextrose is going into our blood stream within 3 minutes and according to scientific studies reaches peak within 40 minutes (Vitargo is even faster plus have better osmolality and faster gastric emptying than dextrose). Whey isolate would deliver freeform and peptide bonded amino acids into our blood stream within 20-30 minutes…and as everybody knows by now high levels of blood sugar (glucose –same as dextrose) would cause our pancreas to release strongest anabolic and storage hormone –INSULIN.
What we have is delivering mechanism (insulin) picking up all the things available (amino acids, glucose, creatine and glutamine) and transporting them into available empty storage places (muscle cells just trained).
Wonderful thing that our body does is – it “supercompensates ” or brings more nutrients to the muscle cells than previously available which creates muscle hypertrophy (growth).
I can tell you from my personal experience and from results of many clients that I put on this regimen -–results are astonishing. Several clients gained over 15 kilograms in less than a month without increasing their percentage of bodyfat
I would encourage you and anyone else who wants to increase muscle size in short period of time to try my “Federal express system”. It is most effective way to build muscles fast.

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Aminos to an end - (Flex, Feb, 2004 by Milos Sarcev)

Q: Should I take amino acids together or individually?

A: Spacing out your amino supplementation is preferred, but it's not practical for bodybuilders who take several supplements on a daily basis. If convenience is an issue, take amino acids together on an empty stomach with plenty of water. To get the most out of them, though, many bodybuilders take individually any aminos that might compete with each other or with other supplements.

A good example of this is tyrosine, which is useful for boosting energy and curbing appetite. Tyrosine should be taken by itself or with other thermogenics, but not with other amino acids.

The same is true for leucine. It's the most anabolic of the branched-chain amino acids (BCAAs), so optimize its absorption by taking it by itself or only with other BCAAs.

Carnosine, a high-tech dipeptide that may improve strength, is another amino that's best taken alone. Carnosine gets into your bloodstream in the same way as dipeptides from whey, so the two supplements compete for absorption. To avoid squandering this valuable supplement, take carnosine and whey hydrolysates an hour or more apart.

Supplements that compete at the same site should also be taken separately. For example, BCAAs compete with tyrosine and dl-phenylalanine (another amino acid) for entry into the brain's circulation. Too many BCAAs from capsules or from whey protein and you lose most of the desired effects of the amino acids. Processed carbs do the same thing by raising insulin. Avoid taking BCAAs, tyrosine and dl-phenylalanine together or with carbohydrates, if increasing energy is your main goal.

Similar amino acids often compete for entry into muscle cells. For this reason, some bodybuilders prefer taking glutamine by itself instead of with whey protein at particular times of the day, especially in the morning or between meals. Otherwise, glutamine supports gut cells more than muscle cells--this is still beneficial, but less direct.

MUSCLE MORSELS

* For convenience, mix pre- and postworkout shakes in one prep session prior to your workout. Wait to add creatine to your postworkout shake just before consuming it.

COPYRIGHT 2004 Weider Publications

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Sarcev 's Secrets to Success

Nutrition tips from IFBB pro Milos Sarcev

Q: I've been training for a couple of years, but now I'm getting serious about my nutrition plan for the first time. Can you tell me which supplements I should take?

A: Which supplements you decide to take are a matter of budget and priority. I believe strongly in supplementation, and I take many supplements every day, far more than those I mention here. Since you are just beginning to get serious with your nutrition, I recommend starting slowly and adding supplements one at a time, so you can ascertain the effects of each. Here's a rundown of how you might proceed.

1 Protein Supplement Start with a protein supplement, especially if it's hard for you to take in at least one gram (g) of protein for each pound of bodyweight each day from solid food. Protein shakes and powders make it much easier to get in all the protein your muscles need for growth and recovery. Dosage: two drinks per day with 30-50 g of protein each.

2 Glutamine This is the most prevalent free amino acid in muscle tissue, and one of the most important nutrients for bodybuilders. It helps you recover, strengthens the immune system and improves digestion, among many other bodybuilding benefits. Try 10-20 g, taken 5 g at a time throughout the day.

3 Creatine Creatine helps pull fluid into the muscles, gives you a better pump and increases your strength. The benefits from training with creatine are substantial. Supplement with 5 g per day taken pre- or postworkout.

You can take many other bodybuilding supplements as you gain experience and learn the effects that each has on your body. Again, you should start slowly and see how your body responds to each before adding new elements to your supplement regimen.

4 Essential Fatty Acids (EFAs) Very few bodybuilders get enough healthy fats. Essential fatty acids are extremely important and beneficial. Take flax, hemp, wheat germ and cod liver oil, and eat foods (such as salmon and avocados) that are high in EFAs. Take 10-15 g of supplemental EFAS over the course of each day with meals, with a majority consisting of omega-3 fatty acids.

5 Vitamins and Minerals A good multivitamin/multimineral contains vitamins C, E and B complex, and also zinc and magnesium, as well as many other nutrients identified as essential. Take a pack with at least 100% of RDA minimums of these nutrients once a day with a meal.

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Killer quads: Milos highly intense leg workout he swears will make you puke.

THE COMEBACK TRAIL FOR an athlete is never easy, and it proves even more difficult in a sport in which the top-ranked guys tip the scales in excess of 300 pounds. Bodybuilders young and old must continually raise the bar--and their bodyweight--to keep pace with the current mass-monster trend.

But the dismaying odds of competing and winning don't faze IFBB pro Milos Sarcev. A veteran of the sport, Milos has competed in more than 70 pro competitions (which is a world record) and, according to the horse's mouth, he plans to compete in several more before retiring. In 2001, after a lengthy layoff, he stepped on the competitive comeback trail with purpose. Unfortunately, that trail has been replete with unforeseen obstacles.

"On Jan. 12, 2002, I had a devastating knee injury," recounts Milos. "I was doing a 950-pound hack squat, and my patellar tendon on my right knee literally exploded." Hours of surgery and several months of rehab later, the knee wasn't healing well. "They had reattached the kneecap incorrectly, so it wasn't tracking straight," he says, "I wasn't making progress in either rehab or in the gym and was in constant pain." So it was back to the operating table, this time for surgery on both knees. "The other knee had also been damaged, incurring a partial ligament tear," Milos states. "So I had the kneecap corrected and the other knee reconstructed and was pretty much at the mercy of my wife [Milamar Flores] for four weeks!"

Although virtually bed-ridden, Milos didn't take his situation lying down. In fact, he allowed himself only four weeks of rest before hauling himself back to the gym to begin his own form of physical therapy. "I did a lot of stretching and iso-tension exercises in which I would contract the muscle without using any weight," he explains. "After a few months of that, I started using the machines to get my range of motion back and build up a bit of strength."

Slowly but surely, Milos again set a determined foot on the comeback trail and began the painstaking process of rebuilding both himself and his image. "People had written me off," he notes. "They thought I would never come back from this injury." And he might not have, had it not been for a little help from his friends.

TRIPLE THREAT

"I teamed up with Shawn Ray and Flex Wheeler in January 2002," says Milos. "We met at one of Shawn's seminars for kids and started talking. Flex had five weeks to get in shape for the Arnold [Classic], and Shawn was coming off a 14-month layoff. And of course, I was still coming back from my surgery, so we were all on the same playing field physically." Flex's deadline for the Arnold proved the impetus for a high-octane machination, and the trio began to train together twice a day, six days a week to help him get back onstage.

It was a flat-out success. Flex triumphantly bulked up to a rock-solid 245 pounds for the Ironman two weeks before having to scratch from the Arnold, Shawn whipped himself into hard-as-nails condition, and Milos rebounded like nobody's business. "I had been planning to compete in the Dallas [GNC Pro] show in September [2003], but I got into shape really quickly," he reports. "So I put some pressure on myself and entered the Night of Champions in May instead."

The pressure paid off: Milos placed ninth out of 40-plus competitors, marking his return to the posing dais. "For some reason, people think the NOC was my last show," he adds, "But this is not the case--it was my last appearance at the NOC. I have competed in the NOC 10 times, and I told the announcer at the end that this was my last one. But some people took that to mean I was retiring from competition altogether. I want to make this very clear: I have not officially retired. So let's put that rumor aside."

MOVING FORWARD

Milos now has his sites set on the 2004 GNC Show of Strength, an invitationonly event that in its third year will be held before the Olympia instead of after, on Oct. 9, 2004. "If I get invited to the GNC show, I'll have a chance to qualify for the Olympia," says Milos. "And I still want to compete in the Arnold Classic at least one more time before I retire, so that will probably be in 2005."

Whether or not he receives an invite to the Show of Strength and the Arnold, Milos has proven once again to himself and to the world of bodybuilding that he's in it for the long haul. And we've got the Guinness people on speed-dial, ready to alter the record books in 2004.

BIRTHDATE: Jan. 17, 1964

BIRTHPLACE: Novi Sad, Yugoslavia

CURRENT RESIDENCE: Temecula, California

HEIGHT: 5'10 1/2"

WEIGHT: 250 pounds

CONTEST HISTORY: "I hold the world record for the most professional bodybuilding shows ever completed, having done 72 shows in the last 12 years. And the number is still climbing."

1 I always begin my workout with 10 minutes of cardio, then I move to leg extensions to further warm up my muscles, tendons and ligaments. I take three seconds to raise the weight, two seconds to hold it at the top, and three seconds to complete the negative. Although I don't advocate locking out your knees on squats, lunges and leg presses, I do recommend fully contracting your quads on leg extensions, and this requires a momentary locking-out of the knee joint.

2 I now move to what I consider the king of all exercises: barbell squats. Even though I've already warmed up my quads with leg extensions, I still do two warm-up sets of 10 squats to warm up my hips, glutes, lower back and calves before my three heavy working sets. My descending speed is still slow, about three seconds, but since squats are a building motion, the ascending motion is more explosive. A lot of people make the mistake of stopping between reps and resting when doing squats, but you must keep continual tension on your muscles for maximal results, and this is achieved by continual motion.

3 Next come leg presses. I alternate from week to week between the unilateral and two-leg versions. I see so many people doing 1,000-pound 1-inch leg presses. That's stupid and won't help you develop anything but a big ego. For both single- and double-leg, I advocate a full range of motion.

4 I finish off with hack squats. On two-legged leg press days, I perform the standard three sets of 10, with my feet and knees close together to hit the outer sweep of my quads. On the unilateral days, I do my infamous triple drop set. I've made more than 100 people throw up doing this, and I myself have thrown up on several occasions. You begin with a weight with which you can get only 5-6 reps, then drop it down and do another 10, drop it again and go for 10-15. But the trick is this: Do these as slowly as possible. Five seconds to go down, pause two seconds at the bottom, and five seconds to go back up. If you finish this without being sick, you didn't do it right.

5 I used to think I could train legs all at once, but my hams were always lagging because I was exhausted from quad training. So these days, I train quads and hams separately, giving each its own day once a week to ensure complete development.

THE ROUTINE

EXERCISE SETS REPS

Unilateral Leg Extension 3 15, 12, 10
Barbell Squat 5* 10, 10, 8, 6, 5
Unllateral Leg Press 3 10, 10, 8
-or-
Leg Press (both legs)** 3 10
Hack Squat*** 3 10

* First two sets are warm-ups.
** Milos alternates weekly between unilateral and two-legged leg presses.
*** On unilateral leg press weeks, Milos does a triple drop set instead of three straight sets of hack squats.

TRAINING SPLIT

DAY BODYPARTS TRAINED

1 Chest, abs
2 Quads, calves
3 Shoulders, traps
4 Back
5 Arms
6 Hams, calves, abs
7 Off

Milos trains abs every day at the end of his routine for three months during contest prep.

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SARCEV'S SECRETS TO SUCCESS: Nutrition tips from IFBB pro Milos Sarcev.

Q: What is carb loading?

When and how should I do it?

A: When preparing for bodybuilding contests, almost all competitive bodybuilders reduce carbohydrate consumption to lower bodyfat stores. As a consequence, their muscles "flatten out" because the body does not have enough glucose available to fully replenish glycogen stores depleted by weight training. Closer to contest time, competitive bodybuilders often fully deplete muscle glycogen stores by reducing carbohydrates even more. Finally, they "carb load," refilling muscle glycogen stores so they look as full and muscular as possible when they step onstage. There are many different strategies for carb loading, but here is the method I find most effective.

Let's say you are planning to compete in a bodybuilding show on Saturday. You've been watching your diet for several weeks, but on Sunday through Wednesday before the contest, you should greatly reduce carbohydrates. As an example, a 200-pound bodybuilder should eat about 100 grams (g) of carbohydrates split over several servings each day. After four days, your glycogen stores will be down and you will be primed for carb loading. To further deplete glycogen stores, you should perform circuit-training-style workouts on these four days, training each bodypart with only three or four sets of high reps with moderate weight.

Begin carb loading immediately after your workout on Thursday morning by taking in 200 g of glucose, followed by another 200 g about two hours later. Glucose is the most effective type of carbohydrate for this purpose because your body uses it to make glycogen. Every other type of carbohydrate must first be converted to glucose before it can be transformed into glycogen. Taking in glucose eliminates one step in this chemical process. Glucose polymers (like Vitargo) are also excellent choices - as it's absorbed as fast (or faster) than glucose.

With every other meal, spaced about two and a half hours apart for the rest of the day, take in 200 g of carbs. Half of those should come from glucose (or glucose polymers) and half from complex carbs. You'll have taken in a total of 1,000-1,200 g of carbs for the day, depending on your bodyweight, muscle volume and daily dietary needs. For protein during carb loading, focus on lean meat sources such as chicken breast, but reduce the amount of protein you eat while carb loading. At this point, it's more important to take in the carbs than anything else. Also, after you begin carb loading, you should perform no physical activity (apart from normal daily activities) before you compete, as that will only reduce the fullness of your muscles.

On Friday before the contest, eat several meals of 50-100 g of simple and complex carbs, depending on your bodyweight and caloric needs. Watch your physique carefully. As soon as your muscles feel completely full, you must back off carbohydrate consumption to avoid "spilling over." (When you take in more carbs than your muscle glycogen stores can hold, you will "spill over," creating a bloated look.)

Carb loading is considered a technique for competitive bodybuilders, but others can try it. After a diet phase, you can test carb depleting/loading to see how your body responds. This will give you valuable information about how your body processes carbs in general. It will also teach you your limits for carb loading in case you decide to compete in the future. All competitive bodybuilders should do a contest-prep diet and carb-depleting/loading phase months before they ever step onstage to learn how their bodies will respond when contest placings are on the line.

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WORDS OF WISDOM BY MILOS SARCEV FEB ISSUE (15th Nov)



“BIOSIGNATURE MODULATION”

Q. Dear Milos,
A gentleman at my local gym, told me about a one hour private consultation telephone call he had with you recently, and to be honest, I was astonished at what you told him.
You mentioned something called Biosignature Modulation, and ways to reduce body fat in certain areas of the body. I have never ever heard you talk about spot reduction before.
Can you explain this theory to me, because it really intrigues me, and I would love to know the scientific logic behind it?

A. For many years I have been advising my clients to always make certain that their energy consumption (food intake) matched their specific goals. If someone wished to reduce their bodyweight, (body fat) then it’s only logical that their caloric intake, should be considerably lower than their energy expenditure.
Under normal circumstances to create this caloric difference (deficit) we can either increase our amount of physical activity, or reduce our daily intake of food. However, we can, if need be, do both.
But, you are absolutely right, about the fact that I have never endorsed spot reduction techniques. For years I believed that most of us had genetically determined spots in our bodies, where excess calories that we consume, appear in the form of fat deposits.
However, four or five years ago, my good friend, and worlds greatest strength coach, (in my opinion) Charles Poliquin, pointed out to me that he could tell precisely, (by measuring my bodyfat with calipers) what was going on in my body.
Since 1997 he has periodically measured my body fat, and would then inform me that I had either adrenal exhaustion, high cortisol or even a thyroid problem etc.
At first I felt that his findings were simply speculation, or coincidence on his part, however, after observing many of his clients, (myself included) I began to realize that he was coincidently always right.
Don’t you just hate that, when this happens?
Anyway, to cut a long story short he began telling me about Biosignature Modulation methods, that he used on his clients. Basically he started to apply this method to specifically target these particular areas, where those individuals had a tendency to store fat.
I would like to point out that Charles is working with super star athletes, who are already in great physical shape, and at the top of their particular fields of endevour. He has, with great success accomplished favorable body composition changes, because he recognizes the characteristics of each and every fat storage site, of his clients.
Since he turned me onto his research, I have found a lot of ground for his claims. First of all I started reading medical journals which outlined all the health risks of obese people. Plus I discovered clear documented evidence, that site-specific fat storage could be attributed to hormonal imbalances (besides genetics). Hormonal changes and imbalances such as high cortisol, high insulin, and low growth hormone levels, including variations of the amounts of testosterone in man, (low) and women, (high) as well as estrogen. All these factors could determine the process of regional fat distribution.

Numerous studies confirmed a direct connection of localized (site specific) fat deposition, and in particular hormonal changes, including production and elimination. The first studies were done on people that carried most of their fat in their abdominal region. It was found that the most common health risk of obese people is stress. Obese people under stress secrete more cortisol, which activates an increase in fat-storage enzymes.
But, it wasn’t until studies were done on non-obese women, (who gained excess abdominal
fat due to stress) which linked the elevation of cortisol to midsection obesity.
Charles is very systematic and keeps documented journals, (with photos, programs, body fat
measurements, diet and supplementation protocols…) of each and every athlete that he works with.
He has shown me dozens of examples where some of his stressed athletes accumulated most fat in their
umbilical region (stomach). Unfortunately, during the 2001 contest season, I became one of his clients with the exact same kind of problem. Looking at the photos from the 2001 Night of Champions I could see that my abdominals were definitely not as lean as usual, and the skin fold measurement on Charles’s chart showed an increase in abdominal fat.
Looking back over that period, I can remember that I was extremely stressed, due to serious business problems, which I was going through at the time.
Then I remembered a couple of years before taking a personal friend (also an IFBB professional) to see
Charles, and after only one brief body fat test he diagnosed him with high levels of circulating insulin! He backed up this diagnosis because of the fat that my friend carried in his supra-iliac region.
Needles to say he was right on the money, (again!) because my friend had entered a state of insulin resistance.
Finally, another friend of mine, an IFBB fitness competitor and model, had problems in her gluteal area, which meant that her legs were never as lean as her upper body. Charles put her on a specific supplementation program, and within just a couple of months she managed to considerably lean out,
in those exact areas.
I could continue with more examples, as I remember them, however, this was enough for me to consider his “Biosignature Modulation” theory and system, as a very valuable tool for any nutritionist.
So if you ask me now if I believe in “spot reduction” I would have to definitely say –YES!
By knowing a person’s “Biosignature”, we can possibly optimize their health and improve their body
composition, following site-characteristic protocols.
Here are four examples:
(1.) High - lower body (upper thigh skin fold and gluteal fold) fat measurements, indicate high amounts of so-called Alpha-2-receptors, (more common in women) plus high levels of estrogens.
The recommended treatment for this would be yohimbine which is available at any health food shop. Yohimbine is extracted from the bark of yohimbe trees and it’s a selective alpha –2 antagonist.
By locally blocking alpha-2 receptors we maximize fat loss, and minimize fat accumulation.
Yohimbine cream is definitely a better choice because oral delivery of yohimbine could result in systematically high blood levels that could have dangerous side effects on the heart and the CNS (central nervous system).
Yohimbine cream would also increase peripheral blood flow, (adipose tissue has very poor vascularity)
which would greatly increase lipolysis (mobilization of fatty acids…causing fat loss). I used this cream very successfully on Kris Dim for this year’s NPC Nationals.
Charles also suggested the supplement indole-3-carbinol, (found in Broccoli type vegetables) as an estrogen detoxifier, as well as isoflavones (diadzein and genistein) found in soy beans.
Even though these isoflavones show estrogenic properties, (therefore classified as phytoestrogens) in this instance they would act as anti-estrogens. It is somewhat confusing, but simply put, if there is not enough estrogens in the tissues, diadzein and genistein would bind to estrogen receptors producing an estogen-like response (not good!). However , if there is a presence of excess estrogens, (a known characteristic for this group) they would bind to its receptors, creating an anti-estrogenic effect.

(2.) High umbilical (abdominal) skin fold measurements alarmed health care professionals because one study consisting of 30,000 women over a period of 12 years discovered that women with higher umbilical fat measurements, (abdominal fat accumulation) were more likely to develop heart disease than other ordinary overweight women. As I mentioned before, this group had to deal with high stress and chronically elevated cortisol. The popular supplement phosphatydylserine has shown a dramatic reduction of circulating cortisol, (as well as improved mood, memory, and motivation – to fight stress and depression).
Charles also recommends fish oils rich in essential omega-3 oils and Licorice Root which helps the regulation of cortisol production. Glycerrhizin is a component of licorice, which is capable of inactivating cortisol.
Another good idea for any person belonging to this particular group is to limit (reduce) their caffeine and simple sugars consumption. These are factors that could impact (increase) their levels of cortisol in the body.
(3.) People with a high, mid-axillary ( upper outer lat region) fat measurement, usually have some form of thyroid problem.
This year during my contest preparation for the New York Night of the Champions, and Hungarian GP, I experienced certain thyroid problems myself which resulted in me turning up at these shows with a “softer looking back”.
The supplements that I recommend to treat this particular problem are: Guggulsterones (a compound of herb Guggul) which stimulates synthesis of T3, active form of thyroid hormone. Also a good choice would be a Bladerwrack a natural source of Iodine, Zinc and Selenenium – all responsible for thyroid hormone production..Finally, Ashwaganda (withania somnfera) and Coleus root( a member of the mint family) both used frequently to stimulate the thyroid gland.
(4) If a supra iliac (love handles) skin fold is high, then the person could have a circulating insulin problem, so a low carbohydrate diet is recommended here. Take frequent smaller meals, consisting of essential fats and high fiber. Supplements such as fenugreek and flax seeds will control levels of blood sugar and insulin.
So, there you have it. I hope you find some logic and rationale behind all this, because I would be the first one to admit that I didn’t think much of Biosignature Modulation, until my own personal experiences, coincided with the theory.

[BIG DUB]

Flex Europe / magic workout drink

Q: Milos, I saw you and Ernie Taylor train in Ironworks gym in Birmingham. Both of you were drinking some kind of protein drink during the training. Is it something special that you recommend to be taken during the workout and why?

A: Thanks for bringing up wonderful memories of my British tour earlier this year. I had
extreme pleasure to actually train in your gym and I can’t forget the feeling I got when
we got inside. There is so much energy circulating in that gym- I felt like I was on some
potent psycho stimulating thermogenic supplement with lethal amount of ephedrine in it.
We trained with so much ebullience despite the fact that both of us were exhausted from
constant traveling. I clearly remember that workout. We did chest and biceps and I felt so
good that I challenged Ernie (with the great confidence) that I can lift the same weight in
each and every exercise we choose to do. Needles to say I accomplished just that!
Only detail I forgot to mention –he was using kilos and I was using pounds.
We both had couple of protein drinks during that workout. In this column I mentioned
in several occasions importance of post workout drink that I religiously take (and highly
recommend) immediately upon finishing exercising. I also believe in specific drink
that should be taken during the workout! As a result of heavy resistance training we have
many metabolic, physiologic and hormonal changes in our body. First, there is
considerable increase in our metabolic rate. Furthermore, there is significant increase in
skeletal muscle blood flow (chance for us to supply muscles with immediate necessary
nutrients). With progressive sets we would have number of catabolic physiological
effects such as decrease in net protein balance, decreased glycogen and ATP storage,
increase in amount of circulating cortisol, tissue destruction and swelling and oxidant
stress due to release of free radicals ( immune response of our body due to damage and
inflammation that occurred). Simultaneously there are some anabolic events as well,
like increase of anabolic hormones –testosterone, growth hormone and IGF-1.
Increase is transient and really negligible, but documented and therefore worth
mentioning. What is more important –damage that occurs in muscle cause tissue
inflammation and that destruction leads to activation of so called satellite cells
(modern theory of muscle hypertrophy is based on theory that satellite cells are
responsible for repair and creation of new muscle fibers) and release of certain
growth factors. Taking in consideration what science tells us I decided to experiment
with “workout drink” that is easy to absorb and which is able to deliver exact nutrients
needed to stop catabolism and create anabolic environment for our muscles. If we would
have double the skeletal muscle blood flow during bouts of exercise and that blood is
filled with ‘building nutrients” what would happen? So before each workout I would mix
hydrolyzed whey protein with additional free form and branch chain amino acids. I would
add high glycemic carbohydrates like dextrose and maltodextrin (which I got from
Weider Nutritional Group) and so important glutamine and small amounts of creatine.
I would use Gatorade for flavor and added electrolytes and as I start my workout I would
drink 200-300mg of no flush niacin (from Weider’s Schiff line of products).

Important detail is that I would try to use a lots of fluid so mixture would be highly
(modern theory of muscle hypertrophy is based on theory that satellite cells are
responsible for repair and creation of new muscle fibers) and release of certain
growth factors. Taking in consideration what science tells us I decided to experiment
with “workout drink” that is easy to absorb and which is able to deliver exact nutrients
needed to stop catabolism and create anabolic environment for our muscles. If we would
have double the skeletal muscle blood flow during bouts of exercise and that blood is
filled with ‘building nutrients” what would happen? So before each workout I would mix
hydrolyzed whey protein with additional free form and branch chain amino acids. I would
add high glycemic carbohydrates like dextrose and maltodextrin (which I got from
Weider Nutritional Group) and so important glutamine and small amounts of creatine.
I would use Gatorade for flavor and added electrolytes and as I start my workout I would
drink 200-300mg of no flush niacin (from Weider’s Schiff line of products).
diluted. If we use little liquid –abundance of highly concentrated nutrients in this drink
could create GI disturbance due to osmotic reactions (I would use minimum of 1 liter of

liquid, 20g of hydrolyzed whey, 20grams of free form aminos and BCAA, 20grams of
glutamine peptides, 3-5 grams of creatine, 40-50 grams of dextrose and the same amount
of maltodextrin). I would make sure to finish my drink half way through my workout,
taking few sips between every set. What I’ve noticed was tremendous pump that would
just not go away. I suggested it to several serious competitive bodybuilders that train in
my gym and every single one of them got the same - incredible results.
Logic behind this is simple. Why wait and allow our body to catabolize itself if we can
prevent that by supplying all the necessary nutrients at the time when we need them the
most –during destructive intense workouts! We would provide fuel which would
maintain glucose concentrations and considerably reduce glycogen depletion. At the
same time we would increase blood flow and level of insulin, strongest anabolic hormone
responsible for storage of amino acids, glucose and creatine. Final result –enhanced
uptake of all these important nutrients by our muscles. Only difference is –instead of
waiting and letting our body replenish what was lost during post workout recuperation
period –we are promptly reacting on muscle damage expediting healing process
immediately - as damage occurs. There is no doubt in my mind that this method would
increase protein synthesis and therefore create larger structural proteins (myofibrils).
In other words – it would lead to muscular hypertrophy (growth) – exact reason why we
train in the first place.
I would encourage everyone to try this “workout drink”. Start with smaller portions of
each ingredient and than progressively increase (or manipulate) the amounts of all (or
some) according to demand of your workouts or specific goals.

[blackpele]

Great job!Well Done :)

[BIG DUB]

European Flex, April 2005, HYPERKALEMIA

Q: Milos, I know that you competed more than any other professional bodybuilder and that you assist many other athletes in their contest preparation. I entered two shows in my life and both times got myself in serious trouble by getting myself severely dehydrated. First time I was experiencing painful cramps and I was told to take extra potassium. I eat two bananas and my cramps went away. However, in my second contest those extra bananas didn’t help. I believe I had at least five bananas and with each one - I was only getting worse. Finally, after the contest my wife had to take me to the hospital and doctors told me that I am lucky to be alive! My potassium levels were so high that I could have experienced a heart attack.
Also, they told me that my kidneys were failing and all that scared me so much that I decided to never compete again. Interestingly, two weeks after the show I checked with my doctor again – and he told me that I couldn’t be healthier!?
I remember that doctors in a hospital told me that I had‘ hyperkalemia’ and I was wondering if you are familiar with that term. Also, why do you think I had that problem and should I compete again?

Sincerely,
Jonathan

A: Dear Jonathan I am glad that you’ve asked me that question. In the last fifteen years I have seen with my own eyes and heard from others - really horrific stories about dehydrated bodybuilding competitors that had to be taken to the hospital. To be completely honest – even I got myself in similar situation during my competitive career. Let’s face it – to be competitive in the bodybuilding contest we have to achieve that lean, hard, DRY look that judges seem to like and award.
To be “dehydrated” is expected and accepted ONLY in the sport of bodybuilding!
While medical community would point out to us dangers of even moderate dehydration, we (the bodybuilders) being extremists - would not settle for just moderate and instead we would go “all out” and try for the extreme. Well, extreme is case of dehydration could be – deadly!
Doctor in the hospital did not exaggerate when he told you that you are lucky to be alive.
Your diagnosis was HYPER (too much) Kalemia (potassium) and that is serious medical condition that can lead to cardiac arrest.

Because I am certain that many competitors nowadays get themselves in this “hyperkalemic” state it is very important for me to explain to you HOW DANGEROUS this might be.
I have witnessed more than once (in US and Europe) that when paramedics are called to treat dehydrated bodybuilder – immediately they tend to believe that dehydrated bodybuilder is also hypokalemic (state of potassium deficiency). Many times after asking just a few “diagnostic” questions they would administer IV (intravenous) electrolyte solution or (even worse) IV potassium on the way to the hospital…
If that ever happen to you or someone you know – STOP THEM before is too late!
Putting extra potassium directly into the blood stream of hyperkalemic patient (bodybuilder) could be FATAL!
Unfortunately, physical symptoms of LOW (hypo) or HIGH (hyper) levels of potassium are quite similar.
Hyperkalemic patient (bodybuilder) would experience weakness, fatigue, dizziness, muscle cramps, nausea, vomiting, numbness, confusion, difficult breathing, and increased thirst – all signs of hypokalemia as well!
Paramedics are humans that could make honest mistakes - especially during emergency calls, when they’re rushed to make decisions and sometimes easily influenced by a common practice.
Again, commonly dehydrated patients with all of the above mentioned symptoms would be categorized as hypokalemic and therefore treated as such.
Many of us (in emergency situations) would also overlook the fact that manifestations of hypo and hyperkalemia are so similar. So remember to request for ECG – electrocardiographi c test as this test could distinctively show the difference between the two (and if they do that test ask to see “T- wave” which is flattened in “hypo” and peaked in “hyper” and “P- wave” that shows exactly the opposite). In the hospital doctor would order a blood test to determine levels of potassium. Once established – level of potassium is going to dictate appropriate treatment but I guarantee you – doctor will be grateful that you prevented paramedics in their intentions. For the reference normal values of potassium are 3.5 – 5.3 mmol/L or mEq/L (where serum potassium level under 3.5 is considered HYPOKALEMIA and over 5.3 is HYPERKALEMIA).

Now, you asked - why did you have that problem?
Of course, I cannot be certain but my first guess would be that you (more than likely) used some kind of diuretic (and I would bet – potassium sparing one), continued to eat high potassium containing foods while avoiding sodium and finally – restricted your water intake!
Chronic hyperkalemia (or hyperpotassemia) is serious illness usually caused by renal failure! You said that two weeks after the show you were back to your healthy self – so obviously your condition (high levels of K) was just acute (temporary on the day of your contest) caused by something that you did.
Very, very common potassium-sparing diuretic that bodybuilders use in their contest preparation is “Aldactone” or spironolactone. This particular diuretic became very popular in bodybuilding circuit for its inhibitory action on aldosterone (a hormone in our body that regulates body’s salt and potassium levels).
Last 2-3 days before the show many competitors drastically reduce their sodium intake (some almost completely eliminate it) with hope to lose extracellular water. At the same time they use this prescription diuretic with hope to block aldosterone, which would help them keep intracellular potassium while excreting sodium and water. This way they would be able to achieve that “dry and full” look (winning combination).

This year, after the finals of the Mr. Olympia contest I was having peaceful dinner with my close friends when I received disturbing phone call. It was no other than Shawn Ray who urged me to drop what I was doing and come immediately to Mustafa Mohammed’s room.
Mustafa is my dear friend whom I love like a true brother and when I got that call I was beside myself.
I run as fast as I could hoping that he is OK…Still, I couldn’t help but think that something terrible happened to him.
While I was running I remembered that during his posing routine at the finals he just wasn’t himself.
He is phenomenal poser who always brings breathtaking routines. More often than not – he gets a standing ovation from the audience for a true masterpiece…but this night he just didn’t deliver it.
I saw it on his face (that something might be wrong) but I didn’t really read into it.
As soon as I got there I saw Mustafa on his bed cramped up, dizzy, weak, throwing up…and he told me: “Milos, I feel bad. I mean - very, VERY BAD.”
Medical personal of Mandalay Bay Hotel came to the room and their “medical expert” concluded that Mustafa is severely dehydrated and needs fluids. So, he suggested a Gatorade (NOT a good idea as Gatorade contains potassium). I got in argument with that guy to the point that I yelled at him so laud – he run away from the room.
“Great!” said Shawn “what are we going to do now?”
“Call the ambulance – he needs to go to the hospital. This is SERIOUS!”
In 1992 I witnessed a tragedy when another IFBB pro bodybuilder got himself in the similar situation.
Mohammed Benaziza died that night and I was not going to take a chance with Mustafa.
Paramedics that came shortly after - did EXACTLY what I told you (warn you about it) here.
They also assumed that Mustafa is hypokalemic due to his severe state of dehydration. While they were taking him to the ambulance they were already planning to put him on the “IV electrolytes”.
I jumped in requesting that they absolutely cannot do that – as he was more than likely already hyperkalemic! Mustafa told me that he indeed used “Aldactone” so I was certain that this is the case.
Needless to say – I had to argue with both paramedics and I insisted to get into the ambulance with him.
[To get hydrated (on the way to the hospital) he did receive natrium-chloride and that is OK, but absolutely nothing that contains even smallest amounts of potassium should be used.]
When we arrived into the hospital I had to talk to a doctor who also wasn’t too responsive on my idea that their patient is “hyper” and not “hypo”-kalemic…
Doctors just don’t understand that somebody (we – the bodybuilders) would do that to ourselves. So, they don’t expect it.
Fortunately, in the hospital they would first check the blood, before they would do anything else.
When Mustafa’s result came (8.8 mmol/L) doctor realized that he doesn’t have a “normal situation” and he did admit that such a high amount of potassium could be fatal!
Doctors had to bring his levels of potassium down in a hurry and thankfully – they were very successful.
I must mention that Mustafa’s trouble alarmed a lot of people. Vince Scalissi from the Weider office and IFBB pro chairman Jim Manion were immediately available. Following the ambulance and spending a lot of time in the hospital were also Kris Dim, Kevin Levrone, Shawn and Kristy Ray and a pastor of the Shawn’s church. They all showed great concern and support and Mustafa was very happy to see them.

Talking to many competitors throughout the years I realized that this (“Aldactone”, low sodium and restricted water intake) is a common practice. Also (in the last two or three days) during the “carb loading” phase many competitors would choose carbohydrates that are also very high in potassium (bananas, dry fruits, potatoes, other fresh fruits, nuts, some vegetables and meats). One baked potato can have as much as 1000 mg of potassium, banana over 500 mg, cup of peanuts or almonds (for guys on low carb diet) also over a 1000 mg etc, etc
But, what some of the competitors fail to realize is that even the “normal” diet meals like fish, broccoli, chicken breast, asparagus and avocado (for example) can also have thousands of milligrams of potassium per serving!
Average protein portion (10 oz / 300 grams) of chicken is about 700 mg, while the same amount of fish would exceed 1000 mg of potassium per portion! Can you believe that the most common choice of the contest vegetable for most bodybuilders – broccoli has almost 500 mg of K per cup!?
Considering all that bodybuilders should think twice before they reduce their sodium and water intake while they’re reaching for the Aldactone – it is a bomb ready to explode!

In your first contest you probably didn’t use that (or any) diuretic and possibly tried to dehydrate yourself with more conventional (natural) methods. In that case you reached mild level of dehydration and mineral imbalance. As you said - two bananas with merely 1000 mg of potassium solved your cramping problem!
Should you compete again?
That decision must be yours. If you are concerned about your health (and you should be) don’t experiment with something that you don’t know enough about. Follow the sound nutritional program and remember that even a slight mineral and water manipulation can get you desirable results (don’t go for the extreme).
Several weeks before your next contest start using exact foods and amounts of particular minerals every day of the week. Than try to manipulate them just enough so you can reach healthy dehydrated state (without any muscle cramps) on exact day that you would want to “peak”.
If you have several weeks to practice I am certain (or at least confident enough) that you will find safe and effective method of mild dehydration (necessary for bodybuilding competition) that would not be deleterious to your kidneys, heart or health in general.

Good luck!

Until the next time,
Milos Sarcev

[BIG DUB]

European Flex, April 2006, BEST TIME TO GROW

Q: Milos, I am competitor from Puerto Rico and I would like to thank you for helping my favorite bodybuilder in the whole world – Gustavo Badell. I am so happy to see him at the top. I am even more excited as I truly believe that he will continue to improve and become first Latino to win Mr. Olympia title. This may I traveled to Europe and I heard that you came to San Juan and had seminar with Gustavo in the Powerhouse gym. I wish I was there to see both of you and ask many questions. What you did with Gustavo is nothing short of miracle and I am sure that you know what you are talking about.
I asked few guys that attended the seminar what you said and I found out that you claim that best time to increase muscle mass is period immediately after the competition.
I competed six times so far and quite contrary – every time I finish with my competition I got really fat. Are you really serious about that and if you are can you tell me the secret?
I hope you would read my E-mail and find the time to answer me. I would really appreciate that.
Thank you in advance.

Pedro Torres

A: Dear Pedro;
Thank you for your kind words. As you probably know by now – Gustavo is my close friend and his success is really my greatest pleasure. Just like you, I also believe that one day (I hope soon) Gustavo can have Mr. Olympia title right next to his name.
After long period of time when he was just one of the competitors (placing 24th out of 25 guys at his first Mr. Olympia) he is now on completely different level. Since 2004 when we became a “team” Gustavo is now considered potential winner of every contest that he enters. Two “top three” finishes at the last two Mr. Olympia’s definitely catapulted him into elite group of the IFBB professionals. Many experts believe that he could replace Ronnie after he retires…and that day is coming (probably) fairly soon.
Gustavo is young and hungry…but what makes me believe in him (besides his already incredible physique) is his love for the sport, iron discipline and phenomenal dedication.
I trained with him for a while and I can honestly tell you that he simply enjoys training more than anything else. While many bodybuilders train very hard – I know that majority of them do it just because it is part of their job…Gustavo on another hand can’t wait to step his foot on the gym floor. And once he does that – it is hard to get him out.
Another thing with Gustavo is – he loves competing as well and because of that he is possibly the perfect example for what I am about to tell you in order to answer your question. Best time to grow IS immediately after every competition.
More competitions equal more opportunities for growth! (And that is why you saw Gustavo competing every spring and every fall for the past two years and he is continuing with the same program next year).

If you followed my career you know that I competed in 72 IFBB professional shows.
Since I started competing in 1991 – I shocked some people by entering just about every contest that my federation has organized.
Some experts (and other bodybuilders) were telling me that I am making a huge mistake.
They said that I am going to burn myself out, that I am not going to be able to recuperate and/or grow – as I am constantly training and dieting.
Conventionally, many professional bodybuilders would enter only one contest per year (or very few) and belief was that once the competition is over – we should take some time off, heal, recuperate and than slowly go back in training. By having a full year ahead of us – we would have the opportunity to grow in our off season period…We could increase the calories as in order to get big (belief was) - we have to “eat big” and train heavy.
Typically, off-season was (and still is) considered muscle mass building period and precontest time would be “fat burning” period.
Well, as I said – very early in my career (as an amateur in Yugoslavia) I experienced something completely different.
I’ve noticed that in few weeks immediately after the competition I have always gained considerable amount of muscle size. As I competed very often (even as an amateur) I really never had a true off-season. But, I would never even want one.
Why? Because every time after the competition I have gained so much quality muscle size that I didn’t want to even try anything different.
[Well, I have to say that I simply had to try conventional approach at least once – so I did it back in 1994, taking a whole year off just to focus on 1994 Mr. Olympia. Needless to say I didn’t find it productive so I never tried it again.]

Here is what I did.
My normal “every day” diet was consisted of 500 grams of protein, 500 grams of carbohydrates and about 100 grams of fat (roughly 5000 calories).
My training was always the same – choosing 4 different exercises for each body part and performing first two exercises in 3-4 sets each applying fast twitch muscle fiber stimulation principles (6-10 reps with as heavy weight as possible, insuring that I would have enough stimulation of muscle fibers responsible for growth/hypertrophy).
Other two exercises I would do in different manner – performing many different advanced Joe Weider training principles and using lighter weight, more repetitions (including super sets and drop sets) and focusing much more on muscle contraction rather than simply lifting the weights. With this method (I believe) I stimulated different group of muscle fibers – responsible for shape, muscle definition and quality – giving my body that polished look of matured, striated and deeply separated muscles.
When I would start my competition diet – I would not change anything in my diet or my training. I would only add some cardiovascular activity.
If my diet and training were at the maintenance level (my caloric intake was equal to my caloric expenditure…which was about 5000 kCal/day) added cardio would now definitely burn additional calories and therefore – my body was able to slowly start loosing some body fat. As cardiovascular activity uses fatty acids as a primary fuel I believe that my body fat stores would decrease simply due to caloric deficit and nature of the added physical activity (again – cardio training is aerobic physical activity that requires fat as a fuel).
My carefully chosen nutrients (500 grams of protein + 500 grams of carbs) were sufficient to maintain my muscle mass and preserve my glycogen stores.
After about two week period I would reduce my fat intake by half, taking no more than 50 grams of fat per day. With less of the dietary fat in my diet and considerable caloric reduction (50 grams of fat equals 450 calories) my body would now become more efficient in fat burning…
The next step would be increasing the amount and/or intensity of the cardiovascular activity. That would insure further increase in body fat loss.
Finally, ONLY IF NEEDED I would have to reduce my carbohydrate intake in few weeks leading up to the show. That reduction was minimal (starting with 50 grams of carbs per day…and never more than 200 grams from my maintenance level) and sometimes I would only need to change the choice of carbs – replacing some starchy and simple ones with fibrous sources. As fibrous carbohydrates (vegetables) have higher TEF (“thermic effect of feeding” which requires MORE calories to be used in processing of that particular food) and fiber found in vegetables has caloric value but body could not use it and therefore simply eliminates it – we can use same amount of calories but our body would have less available for energy. As energy demand is still the same but less energy is available – body has to turn to its own energy storage for the difference (thus loosing additional body fat).
So, this is the way I dieted and trained throughout my whole IFBB professional career.
As you can see – nothing ever changed by much.
I trained always the same – as I believe that training that made me big will keep me big.
I’ve heard about old theory that in off-season we should “eat big” and train heavy and than - before the contest we should starve and train light…
That never made sense to me.
Again, if certain training stimulated the growth – than by changing it (and attempting to train “light”) we are risking to loose stimulation of fast twitch muscle fibers and therefore loose size (and believe me when I tell you – I’ve seen it happening to many competitors who followed that program).
Also, changing the diet would be bad idea (in my opinion) as we have chosen our nutrients according to our specific needs. We chose amount of protein - to build our muscle (and for other physiological needs) and adequate amount of carbohydrates and fat for our energy demands (our metabolic needs).
If we try to drastically reduce our calories (as many competitors believed that starvation is right way to diet for a contest) we are sending our body in “survival” mode.
When that happens – body shuts down metabolism as fewer calories are now available and body desperately tries to use what is available in order of physiological importance.
As muscle tissue is not on the list of high priorities and it is metabolically active (requires more calories to be maintained) – starvation diet ALWAYS causes muscle loss.
That is the last thing any competitive bodybuilder wants.
Simply, when body doesn’t have enough calories to maintain itself - it has to get rid of some tissue. As fat tissue requires considerably less calories to be maintained than muscle tissue – body keeps the fat and looses the muscle!
What’s more – after loosing some muscle tissue during the dieting phase – as soon as contest is over starved bodybuilder would start to eat (and usually eating is uncontrollable for some time). What many bodybuilders fail to realize is that their metabolic rate after the contest (with this system of dieting) is now greatly reduced
If they attempt to eat the same amount of calories as they did before they start dieting – they are going to gain a lot of fat (that is probably what happened to you).
Again, simply because caloric needs of starved body is much lower than “normal” – even eating “normal” amount of calories is now too much!
This is why many bodybuilders gained so much fat after the contest – which would usually make them depressed and they would stop training for a while – making the things even worse.
With my way of dieting exactly the opposite happens.
If you (and others) consider using my method – be prepared for the best gains of your life.
If you follow the same program as I explained above – you would maintain high metabolism that you had before you start dieting.
Additional cardio (during your dieting phase) will furtherly increase your metabolic rate so when the contest is over – your body will still be a “fat burning machine”.
As your metabolism is elevated you can now easily afford to increase the calories above your maintenance level.
Even though you were able to keep your muscle during the dieting phase (which would be considered anti-catabolic) – your body was nevertheless in catabolic state.
Catabolic – as body was catabolising your body fat!
So, start slowly increasing the calories and continue to train. You can seize your cardio sessions (or reduce it) for a while.
Keep increasing the amount of good calories (nutrients) but make sure you don’t eat empty calories as that beats the purpose. Monitor your progress and you’ll see that you can increase your calories even more (and if that makes you nervous – increase the calories and start including again some “cardio”).
After the contest, as your body now senses that sufficient amount of calories are present in day to day bases – you are creating environment for successful anabolism.
Body ALWAYS responds with “supercompensation” after any event that causes the body to get out of the normal state (homeostasis).
So if body was catabolic for a while and than it was given possibility to become anabolic – body will jump on that opportunity.
This was my secret “mass building system” that I have applied for many years.
Many times after competitions I was approached and asked how was I able to gain so much size in such a short period after my previous contest?
I would tell this to other competitors but few listened.
Only after I got a reputation as a trainer some competitors start considering this system.
Gustavo is just one of the examples (and very successful in that).
One particular guy to look for in the next season is Mark Dugdale. After his successful pro debut this year (Ironman, Arnold Classic) I had a chance to talk to him during his photo shoot with Chris Lund for Flex magazine.
He told me that he has very similar approach to mine and I can predict that he is going to impress some people in 2006.
I hope all this made sense to you.
You should start establishing your metabolism and when you find out how many calories (protein/carbs/fat) you need daily – maintain the same levels for a while.
Than apply everything I told you and you’ll see that next time after you finish competing you wouldn’t have to worry about gaining body fat.
The only thing you will gain is going to be MUSCLE!
Good luck.

Until the next time,

Milos Sarcev

[BIG DUB]

European Flex, March 2003, Fats that heal

Q: I have been frequent visitor of your bulletin board and avid reader of your column.
I admire people that have courage to try something new and unorthodox and people that
are not afraid to express their opinion, especially if they go against accepted scientific
research. Certainly I’ve noticed that your recommendations for usage of specific simple
carbohydrates, protein requirement and many common supplements differ from
suggestions I can find in magazine articles. What is your opinion of EFA’s and how
important they really are? I have been competing for over 20 years and now, as a
National master competitor I am finding that these essential fats do make a difference!



A: First, let me clarify something. I exclusively write for “Flex” magazine and I really
enjoy doing it. Editors allow me to tell the way I see it even if I would contradict some
of their own writers that could be writing about the same thing in the very same issue!
Advantage that I have is that I am not scientist or PhD, MD, MTV or whatever else that
would make me accountable for the information that requires scientific back up.
I am sometimes a voice of some of those reputable academics that would love to express
their views, but cannot risk their jobs, titles, diplomas…
If medical doctor would suggest protein intake of 4 or more grams per kilo of bodyweight
he or she would be sent to mental rather than medical institution. Same goes for many of
my other radical recommendations that in essence were discussed and approved by many
of them. Now, let me elaborate on my views about EFA’s or essential fatty acids.
I hope that everybody by now knows that ESSENTIAL means absolutely necessary for
survival! I have talked about 8 essential amino acids that our body could not manufacture
and therefore must have it through daily nutritional intake. It is important to understand
that ESSENTIAL nutrient represents something that every cell of our body needs to be
able to survive, but cannot make it on their own. Even though most of the people around
the World would believe that avoiding fats would lead them towards good health, truth is
that their health would be greatly compromised if they neglect TWO of the so important
essential fats. Alpha-Linolenic or OMEGA 3 fatty acid and Linoleic or OMEGA 6 fatty
acids are “lifesavers” in the true sense of that word.
Medical community has recognized their numerous health benefits, from prevention of
many cardiovascular problems (ability to reduce blood pressure, levels of LDL,
triglycerides and blood clots formation. And at the same time increase levels of HDL
or good cholesterol, factor so important to every competitive bodybuilder) to prevention
of arthritis and even cancers! You mentioned it that EFA’s made a difference for you and
I can only assume that you are talking about performance and appearance enhancements.
They would act as lipotropic (fat burning) and anabolic agents with their documented
ability to simultaneously increase muscle mass and decrease levels of body fat. Or you
are noticing their role on mood, energy, healing, vision, memory, joint repair or sense
of well being in general.
Recently I had a pleasure to attend a seminar of Mr. Udo Erasmus, International authority
on fats and oils and author of the book I would highly recommend to anyone “ Fats that
heal, fats that kill”. I also had a pleasure to be included in nutritional panel with him and

several other nutritional and medical experts at prestigious SWIS symposium in Toronto.
As debate about EFA’s started all of us agreed on their extreme importance and
numerous roles on human body, but we couldn’t agree on daily recommendations.
Again, doctors have to be careful and conservative when they prescribe optimal dosage
of certain medicament or nutrient. Typically, their recommendations of specific nutrient
hardly meets even minimal amount for survival. Not optimal and far away from maximal!
Just like my views on protein recommendations I am prone to suggest abundance of
EFA’s particularly to the athletes and physically active people!
Also, I had a problem with acceptance of “the best ratio” of omega 3 to omega 6 fats.
I agree that consumption of omega 6 far exceeds intake of omega 3’s, but it is hard for
me to claim that ratio should or must be 2:1, or 13:11 or any other number quoted in
recent published research papers.
Simply, I believe in taking higher amounts of Omega 3’s. Either from their natural
sources like fatty cold-water fish, flax/hemp/chia seeds and green leafy vegetables or
from variety of omega 3 supplements available today.
I find EFA’s especially useful for the followers of the “low carb” diets like popular
Atkins, Ketogenic, Metabolic or ‘pre contest bodybuilding” diet.
Rationale behind all of those above-mentioned diets is that by dramatically reducing
carbohydrate intake we would “force” or body to use available fats as an energy source.
Changing our enzymatic system where our body would produce more of the fat
digesting enzymes we would become “fat adapted”. Fat (tryglicerides) would become
preferred energy source to carbohydrates (glucose).
Basically, our body would become fat burning machine that would efficiently use dietary
fat and than dig into our body fat stores to supply us with energy, in absence of carbs!
Back in 80’s many competitive bodybuilders used MCT’s (medium chain tryglicerides)
during their low carb contest diets. Atkins doesn’t even elaborate on kinds of fats one
should use and (surprisingly as a cardiologist) he actually suggest bacon, lard, butter and
all the other “fats that kill”!
My take on that is - to stay away from saturated fats. Following my hi protein
recommendations it is certain that saturated fat hidden even in low fat protein sources would be sufficient for all hormone-producing needs (the only thing they are good for).
Additional fat (in my opinion) should exclusively come from “fats that heal”, either
monounsaturated fats or polyunsaturated -EFA’s.
While MCT’s are not damaging, they only contribute as caloric replacement having no
additional health or performance benefits.
My suggestion on daily recommendation is 0.3 –0.5 grams of omega 3 fatty acid per kilo
of bodyweight ( bodybuilder that weighs 100 kilos would have need for 30-50 grams of
the omega 3 fatty acid), and 0.2- 0.3 grams of omega 6 (20-30 grams daily).

[BIG DUB]

WORDS OF WISDOM #35 BY MILOS SARCEV OCT 15 (JAN ISSUE)
“TRAINING TO FAILURE AND WORKOUT RECUPERATION”

Hello Milos,

Do you always believe in training to complete failure, and is high intensity training the only way to build muscle? Also, what are your thoughts about recuperation? For instance, how many days should you rest a muscle, after training it?
Regards, Turner (email)
Hi Turner,
During the last 15 years or so, I have had the opportunity to talk, and actually workout with some of the world’s greatest bodybuilders, and strength coaches. Before I give you my opinion to your questions, I would like to point out that all of these great champs and coaches, had their own unique way of doing things. In other words, they all had their own favorite systems of building muscle size, and strength.
As far as training to failure is concerned, many of them simply just do not believe in it! That’s right. You read it correctly. Some of the greatest physiques of all time do not; believe in training to total failure!
Take Bill Pearl for example, who is without doubt, one of the greatest physiques, of all time. When I asked Bill about this once, his reply was, “Why would you want to fail? To fail is to be negative, and why in the name of god would you ever want to fail at anything?”
Lee Haney, the current record holder of the most amount of Mr. Olympia titles, feels the same as Bill Pearl. I have lost count of the times that he has told me, “Training should stimulate, not annihilate!”
On the other hand great champions such as Mike Mentzer, Dorian Yates and Ernie Taylor, are pure products of training to failure, Heavy Duty style. They do as many reps as possible during a set, but when they reach positive muscular failure, (when the bar or dumbbells cannot be lifted again in proper form) they attempt to do even more reps, by using such advanced techniques as, forced reps, cheating reps, partial reps, and even rest pause.
Their idea is to simply trash those muscle fibers, using the lowest, (low volume) amount of sets possible. In other words, instead of one gentle knock, which wouldn’t be enough, why keep on knocking when you can accomplish the exact same thing, with one carefully aimed blow??
However, while we are on this particular subject let me confuse you even more by revealing some of the amazing, and unbelievably hard training methods of John Brown, who was a champion bodybuilder and guru, during the 1980’s. (Editors note: John Brown was Shawn Ray’s and Vince Taylor’s trainer, and mentor. Also, Melvin Anthony just about owes his career to John Brown.)
Imagine this for a deltoid workout.
1. Without a warm-up, John would pick up two 30 pounders, and knock out 10 perfect reps, on the standing dumbbell side lateral raise, exercise.
2. Without any rest he would do another set of standing laterals for 10 reps, with 40 pound dumbbells.
3. Finally, he would grab a pair of fifties, and go right into another set of standing dumbbell laterals for 10 reps!
This constituted one cycle or triset. However, John was far from finished. Without rest, he would return to the 30 pounders, and this time do 12 reps, on the standing dumbbell lateral raise, followed immediately by another set of twelve, using the 40 pounders. Finally he would finish his second tri set, with the fifty pounders, again for 12 reps!
As if this wasn’t enough, John would force himself through one more triset, this time doing 15 reps with the thirties, forties, and finally the fifties! Can you believe this?
It does take some believing, doesn’t it? And, as if to rub salt in the wound, John once told me that back in his younger days, he pushed himself through another lateral raise triset, for 20 reps!
Basically, what we are observing here, is that John Brown increased both the weight, and the reps, as he progressed through his workout. This is pure progressive resistance training, although it’s simply murder to get through. Just give it a try.
The other interesting, or should I say amazing thing about John Brown, was the fact that he never believed in dieting. He believed that as long as he trained like an animal, then food, all kinds, could be eaten, in unlimited quantities.
John and I competed together at the 1991 IFBB San Jose Pro Invitational, (which became my first Mr. Olympia qualification.) I actually saw him first hand, wolfing down, scrambled eggs with bacon and cheese, before the prejudging, followed by hamburger, French fries and cheesecake at lunch. Thank god I missed his evening meal!
I have mentioned several times in my previous “Words of Wisdom” columns, that I am a firm believer in training to muscular failure. Having said that, I would like to point out that I am a little more conservative in my approach, compared to others.
Let me explain. Instead of doing one all set to failure, of an exercise, I prefer to do three carefully planned sets.
After important warm-ups, I pick an amount of weight that I think I can manage safely, for 6 – 8 reps, before failing.
I perform this first working set, in a very slow tempo, (both eccentrically and concentrically) which is very much harder to do than a normal set.
After a sufficient rest period, (because it is very important to allow enough recuperation time, between working sets,) I attempt my second set to failure, but this time I perform it at normal tempo, (slow eccentric, and explosive concentric reps). This really is an all out set to failure.
My third and final set, is what I call my beyond failure set. This is where I call upon the help of my training partner, for two to three extra, forced reps. (Please note: I only use this system on two of my four exercises, for each body part.)
I must point out that I personally agree with the numerous published scientific articles, which have stated that in order to increase strength and muscle size, we must continually attempt to use maximal voluntary contractions.
In other words the level of tension we impose upon our muscles, has to be sufficient to cause maximal motor unit activation.
Muscle hypertrophy doesn’t just happen. We have to create physiological reasons for our body to “make bigger and stronger muscles”. For that we need an appropriate work load, or should I say “overload?” I would like to quote Mr. Olympia Ronnie Coleman, on this. “Everybody wants to get bigger, but nobody wants to lift heavy d**n weights!!”
So overload, (a weight heavy enough to produce adequate stimulation) is essential, which is fine, but where do we draw the line?
Should we always fail like Mentzer, Yates and Taylor? or never fail like Pearl, Haney, and Michael Jackson?
You also asked if I always believed in training to complete failure. Well I will be a little diplomatic here, and say that we can periodically, push our body to complete failure, just like my third working set, or the entire work out of Dorian Yates and Ernie Taylor, plus other high intensity Heavy Duty followers.
However, the human body is not a machine, and we can’t keep pounding away on it, because your body is a biological system, with many limitations.
I hope you appreciate that I only periodically push myself to the limit, (two sets for each body part) but about every fifth or sixth workout, (for the same muscle group) I do not even attempt to push to complete failure. I back off for a week, (and sometimes two) by reducing both volume and intensity, allowing my body to heal.
In my opinion it is absolutely NOT humanly possible to expect out bodies to handle this kind of punishment, day after day. Even high intensity proponents have to schedule low intensity periods…
Even the obviously, infrequent but insanely intense workouts, of Dorian and Ernie dictate their need for longer recuperation times. They usually train a maximum of 3 – 4 times a weeks, because they have to.
Your other question regarding workout recuperation is like opening a can of worms!
The two most extreme examples of zero workout recuperation, (yes you read it right) were Serge Nubret, and Thierry Pastel. These two former great champs, used to train the same muscles every day, and don’t doubt me on this, because I’ve personally witnessed it with my own two eyes!
Ronnie Coleman, our current Mr. Olympia trains with both high volume, and high intensity. He currently works each muscle twice a week, which is unusual these days, because most top bodybuilders work a major body part only once.
Personally, I feel that workout recuperation is directly in correlation to your nutritional, and supplementation intake, plus adequate rest. Both these factors are of supreme importance when it comes to the question of, “when is it time to work that muscle group again?”
Even if you performed two identical training sessions, (with all parameters being equal) the true exact amount of recuperation time required, would not be 100% the same.
However, if you pay more attention to your nutritional, and supplement support before, and after training, you will recover considerably faster, than if you did not. Also, if you improve your sleep and rest requirements, you will enhance your recovery even further.
I have to be honest, and rather blunt about this, but I am constantly amazed, when I talk to young trainees on a daily basis, about their approach to workout recuperation etc. During my personal, and private consultations, I am often made aware that the average bodybuilder gives absolutely no, or very little consideration to what would be the ‘ideal’ recuperation period.
Many inform me that they train and recuperate ‘instinctively’. In other words they train, and rest, when their body tells them to do so.
While I certainly believe in ‘listening’ to the body, I highly doubt whether it’s possible for someone to effectively really know when it’s time to hit that same muscle group again. All I can say is try the experience on yourself.
But, first and foremost, I would like to see you learn all you possibly can about nutrition, and supplementation. Once you have the perfect diet plan, (remember, those who fail to plan – plan to fail) combine it with a result producing training routine, and follow both religiously.
Later, you can experiment with reducing your recuperation period between consecutive workouts, just to see what happens. Don’t exclude any possibilities, and be open minded. Find out for yourself if you’re a Pastel – Nubret six hours a day trainee or a Mentzer – Yates, one hour max advocate.
The truth is, you are actually probably somewhere in between, but don’t tell John Brown!
Till next time,
Milos

[BIG DUB]

BEGINNER’S PRORAM

Q: Milos, I was wondering if you could help me design my diet and training program. I am just starting and I would like to do things right. I’ve read somewhere that you had no results in the first few months of your training and I would certainly like to avoid the same. Your input would be much appreciated.
I am 22 years old, 5’10” and fairly lean -175 pounds.

Roger


A: Dear Roger. You reminded me of my early training frustrations and I would be more than happy to share my experiences with you – so you wouldn’t make the same mistakes I did.
If you can believe me – I remember even the day I started my bodybuilding career. It was September the 18th,1981. At that time I was 17 years old and already involved in numerous sports - judo, basketball, soccer, swimming, chasing women (only in my dreams)…etc
I was fairly lean and muscular but I weighted exactly 64 kilos (140 pounds) at 179 cm (about your height).
That year (1981) after the summer vacation I’ve noticed that one of my schoolmates (Agoc Robert) became incredibly massive. He looked like a man among the boys and I had to approach him to ask him about his secret. He said there is no secret – it’s bodybuilding and if I was interested - he was looking for a training partner! He had a home gym in a garage with improvised concrete weights and couple of benches.
First day (09/18/81) I attempted my heaviest lifts in bench press, dead lift and standing biceps curls. Also he took the pictures of me (first posing photos), and my measurements – so we would have a reference to monitor my progress.
I was so excited to start training I could hardly wait every day for my school to be over so I could go to his house and lift weights. I thought that if I want fast results I just need to work as hard and as long as I can.
After all – my parents told me that hard work always pays off.
I trained about 4 hours a day with undying enthusiasm. Day off was not even an option! There was really nothing that could stop me from training. However, my results were mediocre in the first two months and catastrophic by the end of my third month!?
I actually lost both - size and weight!? I was devastated! Three months of growling workouts and I got smaller? Obviously - I was doing something wrong (I was overtraining and I didn’t have neither adequate rest or appropriate nutritional support)!
Like the most of the beginners I thought that training is the most important factor in muscle building. With “more the better” attitude I believed that if one set is good two is twice better – so I did 10 sets of each exercise and God only knows how many exercises per muscle group.
Each muscle I trained three times a week and I remember feeling guilty – thinking that wasn’t enough.
Needless to say – by the end of December 1981 I thought about quitting.
I was discouraged with the lack of the results and feeling exhausted, weak and small.
Fortunately I overheard my father (psychiatrist) talking on the phone with some of his friends when he said:” Inspect what you expect! You can’t be doing the same things over and over again and expecting different results. If you are not getting what you want you first need to realize that what you are doing doesn’t work! Change it and follow the progress. Inspect it periodically to see if you are going in right direction!”.
It was like he was talking to me (I still don’t know who was on the other line of the phone – but mine as well - that should have been me).
I had to step back and analyze the problem. I started reading and researching as much as I can about every aspect of training and soon realized that rest and proper nutrition are just as valuable (if not more) than actual training.
I redesigned the program and had mandatory weekly “inspection”. I had to write everything down (my food intake, training, amount of sleep, supplements, body weight and measurements.) and at the end of the week I had to evaluate the progress. Photos were taken once a week – and even though at first I hated it soon I realized how valuable it was. I continued to write daily - until the end of 1999 (my best IFBB pro season) and I cannot emphasize enough the value of those journals. Bottom line was – I could not lie to myself. I would eat and train the certain way – and by the end of the week I would clearly see if I am progressing or going backwards. I realized that with consistency – as I had a good day and than good week, month or year – my results were noticeable. Also, when I had a bad day, week or month I could tell the difference.

As my goal was to become professional bodybuilder I could not afford to have bad days and if I look back I could hardly find a bad week in almost two decades.
So, I hope you’ve got my point – first and foremost – start writing everything down and start inspecting yourself on weekly (or monthly?) basis.
If you are starting today (there is never a better day to start than NOW) choose one or two body parts that you want to train. The way I see it – you should do each muscle group only once a week, but you can decide if it’s more convenient for you to train only one body part per day (program A) or two (program B).
In first case you would need to train 6 days/week and in second – only three.
If you can’t make it to the gym every day – 3 days a week is more than enough (just ask Dorian Yates he won 6 Olympia titles training that way).
For example, program A would be:
Monday – CHEST, ABS
Tuesday – BACK
Wednesday- QUADS
Thursday – HAMSTRINGS, CALVES
Friday – SHOULDERS
Saturday- ARMS

Program B would be:
Monday – CHEST, SHOULDERS, TRICEPS
Wednesday – BACK, BICEPS, ABS
Friday – QUADS, HAMSTRINGS, CALVES

In both cases I would use the same amount of sets/reps (volume). After the proper warm up (stretching and couple of lighter sets) I would choose three exercises per muscle group and perform 2 sets each. On first set I would try to use the weight I am capable of lifting in no less than 8 and no more than 15 repetitions. You really have to be honest and choose the weight that would make you physically and mentally fail between 8 and15 reps. On your second and final set of each exercise you should increase the weight (load) just enough to make you fail between 6 and 12 repetitions. In my opinion this would be the most effective set/rep protocol to accomplish overall development, as you would stimulate both fast and slow twitch muscle fibers in every training session.
It is important also to choose exercises that would hit the muscle from different angles so each area of particular muscle group would be stimulated. For example if I would choose my exercises for chest I would pick exercise that stimulates upper (incline), middle (flat) and lower chest (decline bench). Also I would make sure I choose appropriate grip – narrow (for inner portion) or wide for the outer portion of the chest. It would be the same for the other muscle groups – back (upper, middle, lower lats), quads (medialis/tear drop or lateralis/outer sweep), and different portions of the delts, triceps, biceps…etc.
[Note: My training video tape ”True Bodybuilding” focuses exactly on targeting different parts of the each and every muscle group.]
Many times I was asked about the best exercises for certain muscle groups. I am sure that was one of the questions on your mind as well. The best exercises are always the ones that you can feel in your targeting muscle. If you choose bent over rows – and you feel your lats – great, make sure you include that exercise in your back training program. However, if you don’t feel the lats and instead your lower back or biceps get most of the work – it is clear sign that you should change something or choose different exercise (maybe dumbbell rows). Try to feel the muscle throughout the course of the set rather than focusing on lifting the weight. Mind-muscle connection is really super important. In many seminars around the world I would insist that if there is a secret in bodybuilding – it would be exactly that – don’t lift the weights, contract the muscle (while lifting) instead!
As I know that you would ask me anyway – my 3 choices of exercises for each muscle group would be:
CHEST – flat barbell press, incline dumbbell press or fly’s and decline fly’s or dips
BACK – wide grip pull ups (or pull downs), bent over barbell row and dead lift
DELTS – overhead presses, side lateral dumbbell raises, bent over lateral raises with dumbbells
TRICEPS – close grip bench press, overhead triceps extensions, high pulley cable push downs
BICEPS – barbell curls, alternate dumbbell curls and preacher (Scott bench) curls
FOREARMS – reverse barbell curls, wrist curls – both with under and over grip
ABS – hanging leg raises, high pulley cable crunches and twists with the stick
QUADS – squats, hack squats (feet together), leg presses (feet apart)
HAMSTRINGS – stiff legged dead lift, laying leg curl, standing leg curl
CALVES – standing calf raises, donkey calf raises and seated calf raises

What is important to know is – that training is catabolic event! During the training you are tearing down the muscle. Don’t be fooled with the pump you’ll get during the set – it is only a temporary blood flow into the working muscle. With each rep and every muscle contraction you would loose ATP, muscle glycogen and amino acids stored in your muscle. As a result – your muscle is going to get smaller (exactly what happened to me back in 1981)!
However, if you wisely supply your body with abundance of right nutrients and in timely matter – you would create anabolic environment – muscle-building opportunity that your body would be exposed to.
So – don’t loose that chance. What you need is constant flow of amino acids (building blocks of protein and necessary building material for our muscle tissue) in your blood stream. To make sure you have a sufficient amount I would recommend you to take 6 to 8 smaller protein meals throughout the day.
My belief is that beginners should intake about one and a half gram of protein per pound of their bodyweight (in your case that’s roughly 260 grams a day).
Considering that - you should have 6 meals of 45 grams (or 8 meals of 35 grams) of protein every two to three hours. You should mix protein sources and take egg whites, poultry, lean meats, fish, low fat dairy or some of the very valuable protein powders available today. The only time that you should be specific is immediately after the workout when you should take the fast absorbing protein (whey protein is the best choice). Other than that - make your choices and eat as you wish. There is no better time to eat your chicken breast or lean steak than the time you really feel like eating it.
Besides the protein you need to have some energy nutrients – carbohydrates or/and fats.
Depending on your energy expenditure you should take these “calorie bombs” accordingly.
Remember – there is hidden fat in all your protein sources so don’t take any extra unnecessary fats.
As far as carbohydrates – take the combination of complex starchy (potatoes, yam, rice, grains) and fibrous carbs (vegetables) during the day. Logically, I would recommend starchy ones prior to your physical activities (training) and fibrous during the times with low energy demand (night).
At this point – I don’t think it’s wise to restrict your calories too much – as your goal is to start building serious muscle. So don’t be concerned about too much carbs, but if you notice that your body fat is rapidly increasing – reduce their amount.
Always inspect what you expect – and according to your goals change necessary elements of this program if your results fall short of your expectations!
Good luck!

Until the next time,
Milos

[Opeleactat]

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