Can you talk about Green Coffee Bean extract on BPH? (Paul Adeleke)

A. Good ole’ green coffee been extract – today’s hot weight loss ingredient. I don’t mean to throw cold water on it out of the gate, but if you study trends this  – they go the way of acai-berry within months. Let’s take a fresh look at green coffee bean, and whether it’s worthy of your consideration.

First, the purported upsides are numerous but it boils down to really one selling point  – fat loss. No coincidence this is goal #1 of our increasingly obese population. People are looking for a silver bullet, and green coffee bean is the flavor of the month. It’s a concentrated source of Chlorogenic Acid and currently being advertised everywhere from TV to Wal-Mart for everything from heart health to fat loss. I find it modestly effective for both…

Green Coffee Bean Extract may reduce body weight in obese people. The mechanism of action is currently unknown, but its thought to be related to preventing carbohydrate uptake from the intestines. The degree of weight loss is inconsistent from the literature I reviewed, and studies in people already lean are nonexistent. A handful of studies suggest that something called ‘blood health’ can be improved via increased vaso-reactivity and lowered blood pressure, which has been shown to benefit people with poor vascular function and high blood pressure. The latter appears to be a band-aid effect, with one study noting that 2 weeks after stopping the benefits disappeared. Interestingly enough, the slight positive effects may be due to a metabolite of ferulic acid . Ferulic Acid or “FRAC” was pushed as an anabolic back in my day, circa the late 80’s/early 90’s.


Green Coffee Bean Extract may be healthy, but for the benefits touted doesn’t appear to be cost effective, nor as well established as other supplements I recommend. For that, I’d suggest looking into 300mg of EGCG from green tea extract + 200mg of caffeine from either Guarana or Yerba Mate’ extract. Either of these is far superior to Green Coffee Bean, and the science behind them is rock solid…

Hope that helps Paul…


Hey mate, I’ve been taking synthagen for a while now! (2nd Bottle) & I’m liking what I see – however, I’m thinking I’m not consuming enough carbohydrates to see its full effect? Only 4 of my main meals contain about 30g of complex carbs coming from buckwheat to sweet potato (& any veggies I choose to include), I also usually have around 20g of manuka honey Pre workout in my coffee which would put my total CHO intake at around 150g per day … Do you think that’s adequate? I’m 188cm (6’2 I believe that is?), 90kg, 24 years old & male (obviously).

By the by I also got TQ in the mail the other day and I’m a huge fan – very deep sleep – almost to the extent I don’t want to get up to train at 6am … And that’s just from 1 capsule!!!

I think you should dip your toe in the Pre workout pool next  just make sure we can get it in Australia haha. (Ilia Poznak)

A. You likely need more carbs, yes. One of Synthagen’s attributes is to act as a glucose disposal agent – depositing more carbs as glycogen in the muscle.  I’d suggest doing so by adding 50g/day (1 week at a time), getting that extra 50g immediately post workout or first thing in the AM on off days. You certainly have the height/frame, and it’s important to be consuming enough carbs to “spare” the protein in your diet to do it’s job – repair and rebuild muscle tissue. This brings up an important point and one that I’d like to speak to. MANY (too many) are consuming more protein vs. carbs in their diet. While protein is important, too much “teaches” your body to burn protein for fuel. This is expensive, metabolically inefficient and throws off a lot of waste in the form of urea, ammonia etc.. In fact, if your sweat smells of ammonia or like cat urine, you know you’re going overboard.

A good rule of thumb is a 2:1 carb to protein ratio to start, with a lesser amount of healthy fats. Macro wise, you’re looking at 55% carbs, 25% protein and 20% healthy fats. That’s a blanket recommendation btw, given I’m attempting to address all 3 somatypes (ectomorphs, mesomorphs and endomorphs) with my answer.

I appreciate your comments on Tranquilogen. It’s only been out for around 3 weeks, and the vast majority of feedback we’re receiving is very positive. It’s a “strong” product insofar as we’ve maximized the actives in every cap, so starting with just 1 is the best advice I can give. Like Synthagen, dialing in your dose is the tricky part  and I’m compiling a list of people’s experiences (both good and bad) to develop a suggested dosing protocol that’ll work for the broad demographic that’s using it. Glad you found yours in short order.

For what it’s worth, my next product will be a pre-workout. It will not however, be a dirty stim or anything of the sort. More info on that, at a later date…


I have Nationals 6 weeks away and I trying to bring up my shoulders. They are always tough to get a good response and growth. I have what I would call long shoulder heads but really want the thickness though the sides and front. We have done heavy weight low reps, hi reps lighter weights. Shoulder dumbbell press, lat raises (dumbbells and cables), front raises, hand stand push ups, you name it we’ve done it. My rear delts I have no difficulty getting to respond. Just the front and sides. Any advice is greatly appreciated. (Karly Gomez)

A. Interesting question, given the opposite is usually true for trainees. In order to bring the front and side laterals up, I’d recommend the following 3 movements:

1.) The BB Jammer Press: Search on Youtube for: Single Arm Bar Press Parallel Stance

2.) Side DB laterals leaning AWAY from a support beam. Search Youtube for: Leaning side lateral

3.) The Bradford Press. Search Youtube for: Bradford Press – Barbell Shoulder Press Variation

A bit now, on each movement..

The Barbell Jammer Press is a fantastic exercise which keeps the elbow in line with the body, works all 3 heads of the shoulder but in particular the front delts. Performed kneeling and unilaterally, it allows for any imbalances to be corrected and will add beef to the anterior delts. Performed kneeling, it takes the body english out of the movement, ensuring just the shoulders are doing the pushing. Every other workout should be performed standing, but again one arm at a time. It’s OK to dip the knees a bit on these prior to pressing, but keep it within reason. I like 3-5 sets of this exercise and working it HEAVY, for reps in the 5-8 range. Rest should be at least 3 min. between sets. This movement is all about overload, and a much safer way to overload the shoulders than any overhead press.

DB side laterals leaning AWAY from a support beam work the sides of your delts best, IMO. Simply grab a support beam with your free hand, lean away from it and perform a DB side lateral up to shoulder height. Switch arms and repeat. 4 sets of 8-12 reps with just 1 min between sets is ideal.

The Bradford press is a forgotten gem and is a superb all around shoulder exercise. Named for Jim Bradford a former Olympic weightlifter, it’s best placed as a finisher after your BB Jammer Press and DB side laterals. It’s a fluid motion bringing the barbell from a point below the chin, just over the top of the head and behind the neck. Reverse the movement and repeat. There is: no locking the barbell out, as it provides constant tension throughout the exercise. Try gripping the bar where your forearms are straight up and down. For most, it’s having the pinky fingers on the rings of the bar or close to it. Build up to 100 total reps, spreading that out over 4 sets of 25 reps. Consider resting 90 seconds between sets.


What I’ve done here is arrange for 3 exercises that target your problem areas. The rep ranges vary from low (BB Jammer Press) to high (Bradford Presses) to somewehere in between (side laterals). Most importantly, these exercises will give you that “3d” look to the shoulder we all seek, and bring your front/side delts up to par given your already outstanding rear delt development.

Hope that helps Karly!


Your thoughts on training to build Sarcoplasmic Hypertrophy … some coaches have rubbished it but in terms of maximizing Hypertrophy would you combine Sarcoplasmic with Myofibrillar training. (Tony Fiorito)

  1. I do think there’s merit in combining both, but for my money a greater focus on MyoFibrullar hypertrophy is warranted. First, a referesher on the two types…

Sacroplasmic hypertrophy is best thought of as a muscle growth that manifests as a result of the muscle cell holding more fluid. To get this effect, a higher volume of training is performed with faster rest intervals applied. 90 seconds or less between sets is typical. In other words, incomplete intra-set recovery. Properly fed, the body will stuff more glycogen, hygroscopic amino acids (for example, glutamine and taurine) and of course, water into the muscle cell.

Myofibrullar hypertrophy is the actual thickening of muscle fibers. It’s characterized by using heavy loads, longer rest intervals (3 minutes or more, between sets) and utilizes a high degree of tension.

The real question is, how much of each is optimal? My experience has been that those practicing anything north of 75% Sarcoplasmic hypertrophy isn’t optimal. These folks tend to lose muscle fast when taking a break, and lose “the look” as soon as the pump subsides. Take that same group though and apply 75% of their work to Myofibrullar hypertrophy, and the muscle sticks around a lot longer. Your muscles don’t just appear bigger, they ARE bigger. The first step in crafting a plan is to determine your somatype. Ectomorphs will need at least 75% Myofibrullar hypertrophy work, with some needing even more. Meso and endomorphs are better served experimenting with a 50/50 split, best alternated in a heavy/light fashion. This not only leads to a better adaptation response, but the underlying tendons, ligaments and joints get a break from the constant pounding of heavy weights.


You need a mix of both types of hypertrophy, to achieve your genetic potential. Step 1 is determining your somatype, and step 2 is establishing a % split for each. It’s my opinion the best system to use this with is Charles Staley’s Escalating Density Training. The reasons are obvious. EDT affords you the opportunity to change your rest periods between sets, which then skews the session to your desired type of hypertrophy. EDT also distils the very essence of progressive overload by adding the critical component of workout density. A logical starting point would be an every other day program. Day 1  you’d alternate compound movements with 3 or more minutes of rest between sets, ensuring complete ATP replenishment and therefore the stimulus for Myofibrullar hypertrophy. Day 2 would adhere to the same EDT fundamentals, but limit rest periods to 90 seconds or less. Doing so will stimulate sarcoplasmic hypertrophy. Two, 20 minute EDT PR Zones per session is about right, working your biggest muscle groups first – then adressing the smaller muscle groups during the 2nd 20 minute PR Zone.

Fantastic way to train, and you need only strike the correct balance between both types to achieve your drug free potential. In many ways, it’s the “secret” to the explosive gains the BP Army experiences. Not only do we leverage EDT but creatively weave in HIT, loading patterns from Russia, Germany and the tried and true 5 x 5 protocol – among others. That’s how real drug free muscle is grown, and we have it down to a science in The Blueprint.