Ingredient Explained: Horny Goat Weed

Horny goat weed is one of the few supplements that has stood the test of time. It has been used for thousands of years across a number of continents, before finally becoming a popular option for bodybuilders across the globe.

But what is it, and what does it do?

Step 1: What is it?

Horny Goat Weed (also known as “Epimedium” in a more technical sense) is a flowering plant native to China that was traditionally used to increase libido.  

Legend has it that, thousands of years ago, Chinese herders would notice their goats becoming more sexually active after eating the epimedium growing in the field. As you can imagine, it didn't take long to be a product of human consumption, and the name “horny goat weed” was born.

Step 2: What does it do?

The most discussed bioactive compound in Horny Goat Weed is called “icariin” which acts to increase blood flow throughout the body (as well as various other functions).

Consequently, horny goat weed can accelerate blood flow to the penis, increasing erectile strength. It has even been shown to offer significant benefits to males suffering erectile dysfunction [1].

On top of its ability to improve erectile function, horny goat weed can also impact upon libido There is a large body of evidence demonstrating that taking horny goat weed regularlycan increase libido and sex drive [2]. While most of the research exploring this topic has been conducted in males, there is some anecdotal evidence to suggest that it can do the same for females.

Moving away from the “sexual health” side of things, icariin has also been shown to increase the layering of new bony tissue, while also preventing the breakdown of old bony tissue. As a result, it can contribute to increases in bone density, and may even prevent the onset of osteoporosis in older individuals [3]

Furthermore, there is some evidence indicating that the icariin in horny goat weed can mimic testosterone once it enters the body. As such, there is reason to believe it can help facilitate the  development of new muscle tissue and metabolism of fat [4] -- particularly in individuals with low testosterone.

While this effect has not been explored over any long term training studies, there is an abundance of anecdotal evidence supporting its use in this manner.

Lastly, horny goat weed has also been shown to interact with the cells of the brain in a way that can improve mood and emotional wellbeing, while also reducing the signs and symptoms of anxiety [5]. This improvement and emotional wellbeing may help improve training session-quality in the gym, and life-quality out of the gym.

Step 3: How do I take it?

To date there are no clear dosage guidelines for horny goat weed. However, based upon previous research, we can identify some recommendations.

Some research has indicated that a higher dosage of ~13 milligrams of icariin per kilogram of body weight per day will promote the testosterone-like effects of horny goat weed. As most supplements contain about 20% icariin, this means a horny goat weed dosage of:

• 4500mg per day for a 70kg human
• 6000mg per day for a 90kg human
• 7500mg per day for 110kg human

Conversely, some research [3] has shown a positive effect using doses as low as 300mg per day (60mg of icariin) -- suggesting that a lower dose might be a suitable starting point for most individuals.

With that in mind, we would suggest starting around 300-500mg per day, and increasing gradually over time.

Step 4: What are the top products?

As with any supplement, there are a few things you want to look out for when it comes to buying horny goat weed.

Before anything else, you want it to be affordable. This means looking for the best value for money horny goat weed on the market (we suggest looking for those that have minimal branding, as this is normally a great way to save money).

Secondly, you want to be sure it provides a clear overview of its active ingredients. The product should contain a significant amount of horny goat weed per capsule. Additionally, it should not contain any proprietary blends (this is a huge red flag).

Lastly, check the reviews. If other people have had a good experience, then you are more likely to as well.

References

1. Punyawudhoa, B., et al. "A randomized, double-blind, placebo-controlled crossover study of Cappra® for the treatment of mild or mild to moderate erectile dysfunction in Thai male." African Journal of Traditional, Complementary and Alternative Medicines 10.2 (2013): 310-315.
2. Liao, H. J., X. M. Chen, and W. G. Li. "Effect of Epimedium sagittatum on quality of life and cellular immunity in patients of hemodialysis maintenance." Zhongguo Zhong xi yi jie he za zhi Zhongguo Zhongxiyi jiehe zazhi= Chinese journal of integrated traditional and Western medicine 15.4 (1995): 202-204.
3. Zhang, Ge, Ling Qin, and Yinyu Shi. "Epimedium‐derived phytoestrogen flavonoids exert beneficial effect on preventing bone loss in late postmenopausal women: a 24‐month randomized, double‐blind and placebo‐controlled trial." Journal of bone and mineral research 22.7 (2007): 1072-1079.
4. Shindel, Alan W., et al. "Erectogenic and neurotrophic effects of icariin, a purified extract of horny goat weed (Epimedium spp.) in vitro and in vivo." The journal of sexual medicine 7.4pt1 (2010): 1518-1528.
5. Xiao, Heather, Nicholas Wignall, and E. Sherwood Brown. "An open-label pilot study of icariin for co-morbid bipolar and alcohol use disorder." The American journal of drug and alcohol abuse 42.2 (2016): 162-167.

The Benefits of Unilateral Training (Single Leg Exercises)

Single leg exercises are often some of the least liked in the gym -- but they should be a part of your routine. 

Here's why.

Symmetrical Aesthetics

If you are training to build muscle and improve the way you look, symmetry is something you should care about. I mean looking big is great, but looking big and symmetrical? 

That's what sets you apart from the crowd.

With that in mind, unilateral exercises are some of the most effective ways to eliminate asymmetries in the muscle size of the lower body. 

See, your body is smart, and although big compound exercises like squats and deadlifts technically train both sides of your body, they don't do so equally. If one side of your body is stronger than the other (which is the case for most people), then you will naturally compensate to make the movement easier.

And this often means subconsciously placing more load on your stronger side.  

As a result, asymmetrical muscle development is pretty common. But single leg exercises are your solution.

Because exercises like split squats and lunges predominantly load one leg at a time, they eliminate the potential for compensation. This has obvious implications for building a symmetrical physique.

As a note, when you first start performing single leg exercises, you will notice that one side is stronger than the other (this is entirely normal). Make sure to start all your single leg exercises on the weaker side, then match the number of reps on your stronger side.

This is a great way to even up asymmetries while ensuring an even amount of muscle growth between legs.

Greater Muscle Growth

While you should never change exercises every week, there is some evidence to suggest that implementing different variations that target the same muscle group will lead to better muscle growth than using just one or two variations [1].

If all your quad work comes from squats, leg presses, and knee extensions, you are loading the muscles in a somewhat similar manner between exercises (especially between the squat and the leg press).

But if you throw just one single leg exercise into the mix, you add another degree of variability into the program, which can increase muscle growth.

As a bonus, you don't even have to add in more training volume for this to yield a positive effect. Instead, all you need to do is reallocate some of the volume you are already performing to single-leg exercises:

For example, if your quad work looks like this:

• Squat 3 x 8
• Leg Press 3 x 10
• Leg Extension 3 x 12

You could replace two of the sets with split squats like this:

• Squat 3 x 8
• Leg Press 2 x 10
• Split Squat 2 x 10
• Leg Extension 2 x 12

If your leg routine is void of single leg exercises, give this a go to kickstart some extra muscle growth (just be ready for some serious DOMS that first session…).

Improved Athleticism

Most of us don't only train to look good but feel good too.

Considering this, single-leg exercises are a must. Split squats, lunges, and their many variations replicate athletic movements like jumping, sprinting, and bounding. As a result, they have a direct carryover to those activities, making you more athletic [2].

If you intend to become big, jacked, and athletic, single-leg exercises are an absolute must.

Less Systemic Stress

You can think of systemic stress as the total stress placed on your body during a gym session. This encompasses the stress placed on your joints and connective tissues, as well as the stress placed on your muscles.

In short, the greater your level of systemic stress, the harder it is to recover.

Taking this into account, those exercises that create the most systemic stress allow you to use the most absolute load, and therefore place the most load on your connective tissues.

Think squats, deadlifts, and their many variations.

While there is little to no scientific research on this topic, most people are aware of it. Think about the fatigue you accrue after a heavy set of squats. It is much more than a set of leg presses, even if the muscular fatigue is similar between the two.

As such, if you replace some of these exercises (or at least reallocate some of their volume) with their single leg variations, you can get the same muscular stimulus with significantly less systemic stress. 

This means faster recovery between sessions, which could increase long-term gains by the quality of your training sessions over the long term.

Plus, not feeling like you got hit by a truck after every leg session is nice too.

Enhanced Functional Capacity

While this is not something that all of you care about right now, it will be in the future.

Single-leg exercises improve balance and your capacity to perform activities of daily living, such as standing up from a chair, walking up stairs, and moving about the house.

As a result, they can also help reduce your risk of falls as you get older, while ensuring you maintain your independence wll into your golden years -- which, if you intend to be a lifelong lifter, is a pretty big bonus [3].

Best Single-Leg Exercises

Like most things, the "best" single-leg exercise will be dictated by your goals.

If you want to maximize muscle growth and eliminate asymmetries, exercises that take your joints through a larger range of motion are your best bet. This means Bulgarian split squats, front-foot elevated split squats, and front-foot elevated reverse lunges should be your first point of call.

Exercises replicating real-world movements are key if you want to improve your athleticism and functional capacity. This means reverse lunges, lateral lunges, walking lunges, and step-ups should be a part of your program.

Suppose you are simply looking to try something different and reduce systemic stress. In that case, any single-leg exercise is a good choice. I like barbell split squats, walking lunges, and Bulgarians, but it is really up to you.

Single Leg Training: Final Thoughts

Whether your goal is to build muscle, become more aesthetic, increase athleticism, or improve your day-to-day life, single-leg exercises must be part of your routine.

Next program you write, we want to see a heap of single-leg exercises thrown in the mix.

References:

1. Kassiano, Witalo, et al. "Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review." The Journal of Strength & Conditioning Research 36.6 (2022): 1753-1762.
2. Fisher, J., and M. Wallin. "Unilateral versus bilateral lower-body resistance and plyometric training for change of direction speed." J Athl Enhanc 6 (2014): 2.
3. Josephson, Micah D., and John G. Williams. "Functional-strengthening: A pilot study on balance control improvement in community-dwelling older adults." Montenegrin Journal of Sports Science and Medicine 6.2 (2017): 75.

Ingredient Explained: Tongkat Ali

The supplement roundabout is a very real phenomenon, where compounds that were popular years ago slowly make their way back into the mainstream after a bit of a hiatus -- with Tonkat Ali being a prime example.

But given what it does in the human body, you have to wonder why it ever went away in the first place.

Step 1: What is it?

Togkat Ali (also known as “Eurycoma longifolia” in scientific circles) is a plant found growing in the Malaysian rainforest. 

It has been used for centuries across indonesia in traditional medicine practices to increase erectile strength, treat erectile dysfunction, improve libido, and enhance sexual performance -- which is why it is colloquially known as “Malaysian Viagra.”

However, this is not where its benefits stop.

Step 2: What does it do?

Tongkat Ali is a unique plant that contains several bioactive compounds known as “Quassinoids.” These compounds interact with the body in a number of ways, which can provide several unique benefits.

As I have already alluded to, Tongkat Ali has been shown have a profound effect on libido and sexual function, with studies even suggesting it is a potent treatment for erectile dysfunction [1]. Interestingly, it also appears to increase sperm production and motility, suggesting it may offer a way to improve male fertility [2].

Taking more of a “fitness perspective” on the matter, Tongkat Ali has also been shown to cause an increase in testosterone levels (albeit in older men) [3]. This suggests that it may offer a viable method to prevent age-related declines in testosterone, and may even provide a potent natural testosterone booster in male adults.

Burling on this in more detail, a recent study demonstrated that individuals who supplement with Togkat Ali while undergoing a resistance training program see more muscle growth than those who complete the same program without supplementing with the compound [4]. This suggests that it may also promote increases in muscle growth, making it a potential addition to any mass gaining supplement routine.

Finally, Tongak Ali also appears to have a positive effect on mood and emotional wellbeing. Its supplementation has been shown to reduce stress, lower cortisol levels, reduce anger, and increase happiness [5].

While this may not sound like a big deal, there is some evidence to suggest that life stress can negatively impact training adaptations related to strength and size [6]. With this in mind, reducing stress may be a viable way to enhance recovery, and by extension, improve gains.

Step 3: How do I take it?

As with most herbal supplements, there are no clear guidelines regarding the optimal dosage of Tongkat Ali. However, much of the research  discussed in this article used dosages between 200 and 500 mg.

Additionally, there is some evidence suggesting that up to 1200 milligrams per day can be tolerated by humans -- although there is no need to take this much based on the current literature.

As such, we would recommend taking between 300 and 500 mg per day to maximize training outcomes.

Also please note that there is yet to be any research looking at Tongkat Ali supplementation in pregnant or breastfeeding women. As such, it is unclear if it is safe for consumption during pregnancy or while breastfeeding  (and we would suggest avoiding it).

Step 4: What are the top products?

There are a few things we think are important when looking to buy Tongkat Ali.

Firstly, don't get caught out paying too much. We would suggest looking for brands that have minimal advertising (which tends to cost a lot) and only provide scientific evidence to support their use. That is how you get the best value Tongkat Ali on the market.  

Next, make sure the amount of Tongkat Ali is clearly defined on the label. Many supplements use proprietary blends that are ultimately a way for them to provide less of the active ingredient. In line with the recommendations above, you want a supplement that has at least 200mg of Tongkat Ali per serve.

Lastly, have a look at the online reviews for the supplement. If other people have had a good experience, then you probably will as well.

References

1. Kotirum, Surachai, Shaiful Bahari Ismail, and Nathorn Chaiyakunapruk. "Efficacy of Tongkat Ali (Eurycoma longifolia) on erectile function improvement: Systematic review and meta-analysis of randomized controlled trials." Complementary therapies in medicine 23.5 (2015): 693-698.
2. Tambi, Mohd Ismail Bin Mohd, and M. Kamarul Imran. "Eurycoma longifolia Jack in managing idiopathic male infertility." Asian journal of andrology 12.3 (2010): 376.
3. Henkel, Ralf R., et al. "Tongkat Ali as a potential herbal supplement for physically active male and female seniors—a pilot study." Phytotherapy Research 28.4 (2014): 544-550.
4. Hamzah, S., and A. Yusof. "The ergogenic effects of eurycoma longifolia jack: a pilot study.” Br J Sports Med 37 (2003): 464-470.
5. Talbott, Shawn M., et al. "Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects." Journal of the International Society of Sports Nutrition 10.1 (2013): 1-7.
6. Bartholomew, John B., et al. "Strength gains after resistance training: the effect of stressful, negative life events." The Journal of Strength & Conditioning Research 22.4 (2008): 1215-1221.

When it comes to building a strong, powerful, and lean physique, the first step should always be building an appreciable amount of muscle.

Having more muscle mass obviously makes you look stronger, but it also does so much more than that. Muscle is highly metabolic tissue meaning that it uses a lot of energy every single day to sustain its physiological processes.

This means that having more muscle can actually make the fat loss process easier.

Moreover, you know that “defined” look that people are always trying to achieve? Well, that comes from having a good amount of muscle and a relatively small amount of fat -- which means it simply cannot be achieved without a little mass building.

The kicker?

Gaining muscle can be a little easier said than done. It takes a lot of hard training, in conjunction with adequate protein and a solid diet to see any results -- and even then, things can be slow going.

Which is why we wanted to outline some of the best scientifically supported mass building supplements on the market at the moment.

Scientifically-supported mass building supplements

There are a number of different mass building supplements that actually have quite a bit of evidence to support their use -- and these are the ones that we want to highlight today.

While these compounds will definitely not do all the work for you, they can absolutely give you a little a boost.

The caveat is that for these supplements to demonstrate their effectiveness, you still need to be doing the right things. This means training hard on the regular, implementing progressive overload on a weekly basis, and eating enough to fuel your body.

In this manner you can think of these supplements as the cherry on top -- the final piece of the muscle building puzzle, if you will.

So, without further ado, the best mass building supplements on the planet.

1.   Creatine

Creatine is a compound made by your body and stored in your muscle tissue. With this in mind, it is actually broken down and used for energy during intense or explosive exercise -- like lifting weights, for example…

Taking creatine increases the amount of creatine stored in your muscle. This provides an extra ‘reserve’ of energy that you can draw on during exercise.

This improves your gym performance in a couple of different ways.

Firstly, it causes an immediate increase in strength, meaning you can load a little bit extra on the bar. Secondly, it can increase the number of repetitions you can do per set.

For example, without creatine you might be able to bench press 80kg for 8 repetitions. But with creatine, you might be able to bench press the same weight for 10 repetitions, or even 85kg for 8 repetitions.

Both of which would cause an increase in the amount of total volume you perform each training session, which can lead to greater improvements in muscle size over the duration of a long term block of training [1].

2.   Protein Powder

Protein is made up of “amino acids”, which are often referred to as the building blocks of the human body. The reason being is that they are used to create every single one of your cells -- including your muscle cells.

Every time you lift weights, you place your body under stress. This stress tells your body to adapt, causing your muscle tissue to grow bigger and stronger. However, if you are not consuming enough protein, this growth cannot occur, and you leave a heap of gains on the table.

With this in mind, protein powders increase your daily protein intake and contribute in a meaningful way to muscle growth.

In fact, there is a large body of research demonstrating that undertaking a weight training program with the addition of a protein supplement will lead to much greater increases in muscle size than performing that same program without a protein supplement [2].

And regarding type, it doesn't seem to matter -- you can go with whey, pea, soy, or even rice -- just make sure you get it in.

3.   Carb Powders

Next up we have carb powders.

These types of supplements are generally made from simple sugar molecules that are easily digested. As such, their consumption causes a quick increase in blood sugar, which in turn, causes an increase in insulin secretion.

Because insulin helps shuttle glucose and protein into your muscle cells, this can have a profound impact on muscle growth.

In fact, simply consuming a simple carbohydrate powder after training has been shown to cause a notable increase in muscle protein synthesis, without the consumption of any extra protein [3].

As a bonus, carbohydrate powders have been shown to become even more effective when combined with a fast digesting protein powder like whey -- making them both a great option in your post workout shake [4].

Some great carbohydrate powders include dextrose, maltodextrin, sweet potato powder, rice powder, and waxy maize powder.

4.   MCT oil powder

MCT Oil powder is a supplement that is composed entirely of highly concentrated medium-chain triglycerides -- which are a specific type of fat metabolized for energy in your body.

While MCT oil powder is not often considered in most mass gaining supplement regimes, we would argue that they should.

Firstly, MCTs are used for energy by the body after consumption. This means that by taking an MCT oil based supplement your body will use that for energy while “saving” the carbohydrates and protein for recovery and muscle growth.

Secondly, there is some evidence to suggest that MCT oil supplements can improve exercise performance [5]. This means that it can help you get more out of your workout, this increasing muscle growth.

5.   Beta-Alanine

Last but not least, we have beta-alanine.

Beta-alanine is most well known for its application as a primary ingredient in pre-workout supplements, where it can often cause a slight tingling sensation in the skin of your face and hands.

However, it should be better known for its capacity to increase muscle growth.

Beta-alanine is another specific amino acid that is found naturally occurring in your muscle tissue. During exercise, beta-alanine combines with another specific compound called “histidine” to form something called “carnosine”.

So, how is this relevant to you?

Well, carnosine plays an important role in energy production, where it reduces the accumulation of lactic acid in your muscle tissue during exercise. This prevents the buildup of fatigue during exercise, which improves your exercise performance.

Now, under “normal” circumstances, the volume of beta-alanine stored in your muscle tissue is much smaller than the amount of stored histidine. This quickly puts a ceiling in your capacity to produce carnosine, making you more susceptible to the fatigue related effects of lactic acid.

With this in mind, the supplementation of beta-alanine increases your body's carnosine production, improving your fatigue resistance.

In a very similar manner to creatine, beta-alanine supplements increase the number of reps you can perform per set, leading to an increase in training volume, which contributes to long term improvements in muscle growth [6, 7].

As a bonus, while they do somewhat similar things, beta-alanine and creatine work via two completely different pathways. This means that their supplementation becomes complimentary with respect to gym performance and muscle growth.

Summary

If your goal is to put on some serious size, then you need to make sure your training and diet is on point. However, once you have got those covered, there is no reason you shouldn't look to supplements for a little boost.

And the five great options listed in this article should be your first point of call.

References

1. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33. Published 2012 Jul 20. doi:10.1186/1550-2783-9-33
2. Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British journal of sports medicine 52.6 (2018): 376-384.
3. Roy, B. D., et al. "Effect of glucose supplement timing on protein metabolism after resistance training." Journal of applied physiology (1997).
4. Tang, Jason E., et al. "Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men." Applied physiology, nutrition, and metabolism 32.6 (2007): 1132-1138.
5. Gomes, Rodrigo Vitasovic, and Marcelo Saldanha Aoki. "Does medium chain triglyceride play an ergogenic role in endurance exercise performance?." Revista Brasileira de Medicina do Esporte 9.3 (2003): 162-168.
6. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25-37.
7. Kern, B. D., & Robinson, T. L. (2011). Effects of ?-alanine supplementation on performance and body composition in collegiate wrestlers and football players. The Journal of Strength & Conditioning Research, 25(7), 1804-1815.

15As an avid disciple of the iron, you probably go the extra mile to ensure that your diet is spot on (right?). Or maybe even if you have the occasional cheat meal turned-cheat-day, there is probably one cardinal sin that you would never commit- consuming high glycaemic carbs.

But what if you found out that dextrose; made from corn and chemically identically to glucose, could turn your post-workout protocol on its head, and in the process, enhance your recovery?

You’d be very likely to take advantage of it, we’re sure, why is why in this article we’ll be addressing why you should be adding dextrose to your post-workout shake.

Why Dextrose Is Important

Under normal circumstances, the body’s primary source of energy is glucose, which also happens to be fast digesting and absorbed. The body uses this energy source in the production of adenosine triphosphate (ATP), otherwise known as your “energy currency”. But enough about what it does under normal circumstances. Time to see what is does when consumed post-workout.

Dextrose Refuels Muscle

Even though dextrose is essentially glucose, you may not have appreciated the fact that it does not necessarily stay elevated in the blood for hours on end. Rather, following consumption, the body immediately uses the free glucose it needs to meet its requirements, and subsequently proceeds to storing the extra as glycogen in muscle and liver cells.

These muscle glycogen stores are paramount to exercise capacity[i]amino acids (EAAs) and either 30 g or 100 g dextrose would enhance protein synthesis.

The findings confirmed that glucose impaired the rate of protein breakdown and nitrogen excretion[iii]carbohydrates of any sort elicits an insulin response, but the sheer speed of dextrose’s absorption sets it apart. During the post-workout period, timing is everything.

This is why adding dextrose to your post workout protein shake works so well. Not only is a greater magnitude of insulin secretion[iv]endurance athlete, the need for a massive amount of dextrose is not advised.

[i]carbohydrates and endurance exercise, The American Journal of Clinical Nutrition, Volume 41, Issue 5, May 1985, Pages 1146–1154, https://doi.org/10.1093/ajcn/41.5.1146

[ii]carbohydrate intake following resistance exercise. Am J Physiol Regul Integr Comp Physiol. 2010;299(2):R533–R540. doi:10.1152/ajpregu.00077.2010

[iii]