Brad Pilon

Copyright 2013 by StrengthWorks

International Publishing, Inc.
All rights Reserved
No portion of this book may be used,
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reproduced in any form without the express
written permission of Brad Pilon, except in
the case of a reviewer who wishes to quote
brief passages for the sake of a review
written for inclusion in a magazine,
newspaper, or journal, and all of these
situations require the written approval of
Brad Pilon prior to publication.

The information in this book is for

educational purposes only. The information
in this book is based on my own personal
experiences and my own interpretation of
available research. It is not medical advice
and I am not a medical doctor.

The information within this book is meant

for healthy adult individuals. You should
consult with your physician to make sure it
is appropriate for your individual
circumstances. Keep in mind that nutritional
needs vary from person to person,
depending on age, sex, health status and
total diet.

If you have any health issues or concerns

please consult with your physician. Always
consult your physician before beginning or
making any changes in your diet or exercise
program, for diagnosis and treatment of
illness and injuries, and for advice regarding
medications.

 Your body has build-in regulators to prevent

massive increases in muscle growth.

When we overeat our body turns on

counter-regulatory factors to prevent the

build-up of muscle mass.

Some Examples:
Overeating causes decreased
testosterone levels in men

Overeating causes decreased insulin

sensitivity in men and women.

Overeating also causes increased low

grade systemic inflammation

While some inflammation is good for you,

low grade systemic inflammation blocks
muscle growth and is associated with a
host of chronic diseases.

 Latin: inflammare, to set on fire

There are two main types of

inflammation.

Acute and Chronic

Acute Inflammation is a biological response
to harmful stimuli

It is how your body removes the injurious

stimuli and initiates the healing process

Without acute inflammation, wounds and

infections would never heal

However, long term chronic inflammation is

associated with many different disease
states, including obesity, and the loss of
muscle mass.

Especially when the chronic inflammation is

systemic throughout your whole body.

 Other than the obvious health reasons

(prevention of disease), you should also

care about inflammation because it plays
an important role in regulating muscle
growth.

Based on the Signal and Noise theory of

inflammations role in regulating muscle

growth, inflammation can both cause and
prevent muscle growth.

It is also how many different lifestyle factors

(like chronic endurance training) can
actually prevent optimal muscle growth.

The role of

inflammation in the muscle

growth depends on whether or not the
inflammation is systemic or localized.

Simply put - the Inflammation Theory of

Muscle growth is as follows:

The Inflammation Theory of Muscle growth:

Above: The Acute Inflammation Response to periods

of Resistance Training in a person with no chronic
Inflammation. Each spike represents the
inflammation caused by a workout. The spikes are
large enough to initiate the signal for new muscle
growth.
Below: The Same Acute Inflammation Response to
periods of Resistance Training in a person WITH
chronic inflammation. The Spikes are hidden by the
noise and thus muscle growth is not initiated.

 Chronic inflammation is the bodys

response to a chronic harmful stimuli, such

as excess body fat or other chronic
metabolic insults.

Low grade chronic inflammation is

characterized by a 2 to 3 fold increase in

the systemic concentrations of cytokines
such as TNF-alpha, IL-6 and C-reactive
Protein.

This type of

inflammation is systemic,
meaning it is not localized to any one part
of your body.

In the case of

Obesity the extra fat is the

harmful stimuli that is causing the
inflammation; however our bodies cannot
get rid of the fat with the inflammation
response and thus will stay inflamed as
long as the extra fat is still present.

 Not only can obesity cause chronic

inflammation, but the very act of

overeating can also lead to systemic
(whole body) inflammation.

A single large meal is enough to start to

raise many markers of inflammation.

This inflammatory response is larger in an

overweight person then it is in a lean
person.

Having excess body fat can cause chronic

inflammation AND increases the
inflammatory response to a large meal.

In other words an overweight person will

have a higher systemic inflammation

response to a high calorie meal then a lean
person.

 Cytokines are small cell-signaling protein

molecules

Typically cytokines are immunomodulating

agents, such as interleukins and
interferons.

Basically, a cytokine is either inflammatory

or anti-inflammatory.

3 Common types of

inflammatory
cytokines: TNF-Alpha, IL-6 and CRP

TNF-Alpha is proposed as the main driver

of chronic low grade inflammation

IL-6 increases several fold post-exercise

after exhaustive exercise

C-Reactive Protein - acute-phase protein,

elevated in inflammation and illnesses such

as cancer

 Muscle growth isnt the only reason to keep

low grade inflammation at bay.

Low grade systemic inflammation is also

associated with many diseases, including:

Acne,
Rheumatoid arthritis,
Hypertension,
atherosclerosis,
Fatty liver,
Asthma,
Insulin resistance and diabetes,
Cardiovascular disease,
Alzheimer Disease,
And even the aging process itself.

 Chronic Inflammation is a process that

seems to be an underlying mechanism in

many forms of cancer

It is also a possible link between obesity

and cancer.

Surprisingly, this inflammation-cancer link

was suggested as far back as the late
1800s when German Pathologist Rudolf
Virchow stated:

Chronic irritation which is

manifested by a chronic
inflammation is a key
promoter of cancer.

 Chronic inflammation is widely observed in

obesity.

People who are obese commonly have many

elevated markers of systemic low-grade
inflammation, including:

IL-6,
TNF-Alpha,
CRP,
Insulin,
Blood glucose,
Leptin
IL-18
This relationship also seems to be dose-

dependent, meaning the more obese a

person is the more inflammation they tend
to produce.

 One of

the most important predictors of

low-grade inflammation is your Waist
circumference.

Waist circumferences over 50% of

height
are associated with low-grade inflammation
and this relationship increases as waist
circumference increases.

Adipose tissue has been shown to produce

10-35% of IL-6 in a resting individual, and

this production increases with increasing
adiposity.

Thus there is a link between increasing

levels of obesity, and increasing levels of

inflammation.

Within reason, the lower the body fat, the

lower the overall levels of systemic
inflammation.

 To make matters even worse, obesity

increases inflammation, which in turn

promotes fat cells to secrete even more
inflammatory cytokines.

Inactivity and chronic overeating only

makes this problem worse.

Inflammation leads to lowered testosterone,

insulin resistance, and possibly leptin
resistance.

Excess fat leads to inflammation, which

leads to more fat, and more fat leads to

more inflammation.

This sets up the perfect downward spiral

into disease (And definitely a complete lack

of muscle growth potential).

 Having high levels of

blood sugar is called

Hyperglycemia and it occurs after a large
sugar containing meal.

Hyperglycemia induces the release of

the
inflammatory cytokine IL-6 into your blood
stream.

Thus high carbohydrate meals are

associated with an increase in
inflammation.

Meals containing high levels of

saturated
fat have also been associated with
increased markers of inflammation.

High calorie meals containing

carbohydrates, fats and proteins have been

associated with increasing inflammation.

This response is elevated in people who

are obese.

 The acute inflammation response is the

bodies response to insult and injury
(Think Bee sting)

It Involves the mobilization of

Cytokines
and other immune molecules to protect the
body.

Role of

acute inflammation is to remove the

injurious stimuli and damaged tissue and to
initiate the healing process

It is localized (happens in one spot), as

opposed to systemic low grade

inflammation which happens all throughout
your body.

 Muscular contractions from a weight

training workout are what sensitizes a

muscle and allow it to increase in size.

After a person has grown to their full adult

size, this is the only way to induce muscle
growth, outside of using anabolic drugs.

This has been shown in research using:

Cross Sectional Area
Fractional Synthetic Rate
Amino Acid Markers
Increases in Muscular Strength
Increases in Muscular Weight
The right amount of

work at the right effort

can sensitize a muscle to the the anabolic
signal that comes from eating a meal
containing protein.

In other words it is weight training that

makes eating protein effective at building

muscle.

 Workouts alone do not build muscle. They

sensitize the muscle by initiating the
anabolic process.

Eating protein alone will not build muscle.

The muscle must be sensitized for eating
protein to contribute to the muscle growth
process.

Working out sensitizes a muscle, allowing it

to grow when given a high amount of amino

acids.

This sensitization lasts for over 24 hours.

However, it is the signal that sensitizes the
muscle that we are interested in.

 There is a known relationship between

inflammation and muscle growth.

Acute localized inflammation is a response

to muscular contractions and is necessary
for muscle growth. It starts the repair
process.

Muscles can synthesize cytokines in

response to contractions. So the

inflammation that comes from a workout is
localized it happens inside the muscle
that was exercised.

High doses of

anti-inflammatory medicines
are able to blunt muscle growth by blocking
this inflammation response, so we know
that it is a necessary component of muscle
growth.

 The inflammation response caused by a

workout plays a role in the degeneration

and regeneration process of muscle and
surrounding connective tissue.

As a response to muscular contractions the

acute inflammatory response initiates the
breakdown and removal of damaged
muscle tissue the good type of protein
catabolism.

Elevations in localized inflammation can

last up to 5 days after a workout, adding

evidence to the fact that muscles continue
to be sensitive to the anabolic affects of
eating protein for an extended period after
a workout.

 The cytokine IL-6 is an important marker of

acute inflammation.

It is released by muscle cells as a response

to muscular contraction.

This increase can be up to 100 times above

resting levels.

The amount of

IL-6 released depends on

total workload during the workout and
intensities of the workout.

The IL-6 increase caused by a workout

starts to increases about 4 hours after the

workout and remains elevated well passed
24 hours after the workout.

How long IL-6 remains elevated also

depends on the volume of work and the

amount of effort or strain caused by the
workout.

*The inflammation response from a

workout causes increased glucose uptake,
fat oxidation and satellite cell activation.

 Satellite cells are like dormant muscle

seeds that sit on the outside of the muscle

fiber (hence the name satellite cells).

They are present in all skeletal muscles and

are associated with all muscle fiber types albeit with unequal distribution (some
muscles have more some have less)

You can think of

satellite cells as the bodys

reserve of muscle cell nuclei.

Satellite cells are crucial for skeletal muscle

adaption to exercise.

Without satellite cell activation there would

be very little possibility for muscle growth
in the human body.

 Satellite cells contribute to hypertrophy by

providing the new myonuclei needed to repair

damaged segments of mature muscle fibers for
successful regeneration following injury or
exercise induced muscle damage.

High level power-lifters can have up to 100%

more satellite cells than untrained controls.

Supplemental testosterone also increases

satellite cell number.

Without satellite cell activation muscle growth

cannot occur.

Once a satellite cell has been incorporated into a

muscle fiber it stays there for years, even without

exercise, allowing the muscle to keep a memory
of its previous size (this is often referred to as
muscle memory)

 Scientists have tested the importance of

satellite cells by using low dose radiation in

animal studies to destroy the satellite cells
in one leg.

When this happens the muscles exposed to

radiation can still adapt to exercise by
becoming more efficient, but with the
exception of a small amount of beginner
growth, they simply cannot increase their
size.

In other words, because they could not add

more nuclei, they could not increase their
size in response to resistance training.

Adding more exercise, or high doses of

amino acids cannot induce muscle growth

without the help of satellite cells acting as
the brain that puts it all together.

 Satellite cells have receptors that detect

localized acute inflammation, (IL-6
receptors) and these receptors increase
following a workout.

The inflammation marker IL-6 has been

shown to mediate muscle growth.

Unaccustomed exercise can increase IL-6

by up to 6 fold at 5 hours post exercise and

3 fold 8 days after exercise.

When Exercise induced inflammation is

blocked by taking high doses of antiinflammatory drugs satellite cells cannot

response to exercise stimulus and postexercise protein synthesis is decreased.

STEP 1: Weight-lifting workout

STEP 2: The Acute Inflammation Response

STEP 3: Activation of Satellite Cells

STEP 4: Multiple Protein feedings and

Recovery Time

Multiple protein
feedings

Multiple protein
feedings

Inflammation
Inflammation

 Both resistance training (weight lifting) and

endurance training (long distance running)
increase inflammation.

However, the response is uniquely different.

The cytokine response to endurance

training such as running is slightly lower

and more pronged, not reaching its full
peak until the 12-24 hour mark.

While both types of

exercise stimulate
inflammation, the different ways in which
inflammation is stimulated changes how
each one is able to stimulate muscle
growth.

Some form of

resistance training must be

completed on a consistent basis for
muscle growth to occur.

 Even a small increase in chronic

inflammation can increase the risk of

muscle strength loss and cause a decrease
in your ability to build muscle.

Chronic inflammation has been implicated

as part of the cause of the muscle loss
that occurs with aging (sarcopenia).

Increased protein levels of

myostatin have
been described in patients with diseases
characterized by chronic low-grade
inflammation, limiting their ability to build
muscle.

Increased levels ofinflammation can

suppress the AKT/mTOR pathway - an

important pathway in the muscle building
process.

Inflammation may decrease the anabolic

effects of IGF-1.

 Sepsis is an extreme whole body

inflammatory state that is able to inhibit

the synthesis of both myofibrillar and
sarcoplasmic proteins preferentially in
muscles composed of fast twitch fibers.

(Sepsis prevents the creation of

new

muscle proteins)

Sepsis is able to prevent leucine from

stimulating muscle protein synthesis.

In animal models when inflammation is

created mTOR loses its ability to be
stimulated by muscle growth

STEP 1: Weight-lifting workout

Blocked by
Chronic
Inflammation
STEP 2: The Acute Inflammation Response

STEP 3: Activation of Satellite Cells

STEP 4: Multiple Protein feedings and

Recovery Time

 Research has identified 6 major sources

of inflammation that are considered

lifestyle factors since they do not come
from a disease:

Chronic Exhaustive Exercise

Stress
Aging
Lack of

Sleep

Overeating
Obesity
FIVE of

these sources must be addressed

for optimal muscle growth (Sadly, we
cant control aging)

Body fat:

Excess body fat is one of

the strongest
predictors of overall chronic
inflammation, and the inflammation
response to high calorie meals.

In order to keep low-grad inflammation

at bay, keep your waist circumference
below 50% of your height especially
when attempting to bulk.

Occasional periods of

low calorie
intake will serve to keep inflammation
low, and keep your waist within
acceptable limits.

TO OPTIMIZE MUSCLE GROWTH:

Keep your waist circumference
UNDER 50% of your height at all
times if you are trying to build
muscle.

 Weight Loss achieved through different diet

programs with or without exercise resulted
in decreases of markers of low grade
inflammation by 7 to 48%.

Calorie restriction is anti-inflammatory, this

includes brief periods of fasting.

Weight loss is effective at reducing

inflammatory markers, specifically IL-6 and

Leptin

Losing weight and maintaining a healthy

weight is your best solution for minimizing

inflammation levels.

Maintain a healthy weight is also your best

solution for building muscle mass.

TO OPTIMIZE MUSCLE GROWTH:

Do not gain fat in an attempt to
force muscle growth. It does not
work and you will regret it.

OVEREATING:

Extremely large meals cause an

inflammation response, and this response

is heightened in people who are already
obese.

For the purpose of

muscle gains, keep

cheat days or cheat meals to a minimum
until your waist circumference is under
50% of your height.

Even then, use this dieting technique

sparingly if you are trying to gain muscle

mass.

TO OPTIMIZE MUSCLE GROWTH:

No cheat days until your waist
circumference is under 50% of your
height.

LACK OF SLEEP:

Do not underestimate the power of

the recovery process.

sleep in

Sleep is far more important then massive

amounts of calories or even overeating
protein for recovery after a workout.

Lack of

sleep (not enough in a night) or

disrupted sleep (multiple periods of
wakefulness during the night) area associated
with:
Increased inflammation
Decreased insulin sensitivity
Overeating
Weight gain

TO OPTIMIZE MUSCLE GROWTH:

If you are having trouble sleeping consider
taking the supplement ZMA before bed.

STRESS:

The effect of

stress on chronic
inflammation is VERY real.

Plasma levels of

inflammation markers are

higher in workers suffering from burnout
then in those not suffering burnout

Elevated markers of

inflammation are
associated with excessive daytime
sleepiness, disturbed night time sleep and
daily lethargy.

It is speculated that many of

the people
who claim to be suffering adrenal fatigue
are actually suffering from chronic-low
grade inflammation.

TO OPTIMIZE MUSCLE GROWTH:

Inflammation, adrenal fatigue, and
overtraining are all similar terms to
describe and overall feeling of chronic
exhaustion

Chronic Exhaustive Exercise

There more than100 original scientific reports

concerning exercise and inflammation
Showing a strong relationship between
exhaustive exercise and chronic low grade
inflammation

Marathon running may enhance IL-6 levels as

much as 100 times over normal and increases

total leuckocyte count and neutrophil
mobilization.

Low grade inflammation caused by chronic

exhaustive exercise can blunt your ability to

gain muscle by blunting the inflammation
response and your anabolic response to eating
protein.

TO OPTIMIZE MUSCLE GROWTH:

If you are trying to gain muscle, then you

should avoid exhaustive exercise, especially if
you are currently overweight (waist
circumference above 50% of your height)

NUTRITION:

Other than eating less, the are very little

types of dietary changes that need to be

made in order to lower grade systemic
Inflammation.

Adjusting your protein, fat or carbohydrate

intake causes very little change in markers
of inflammation.

When it comes to reducing inflammation it

truly is how much you eat more than it is
what you eat.

Herbs and spices may have anti-

inflammatory effects or at least lessen

some of the negative effects of
inflammation, so if you were going to
make one change on top of eating less, I
would recommend eating more herbs and
spices on a day-to-day basis.

SUPPLEMENTS:

You must be careful with your use of supplements

as some may actually decrease the acute
inflammation response to exercise (possibly lowering
muscle building potential).

Dont drink carbohydrates during your workouts Post or during workout Carbohydrate
supplementation has been shown to be able to
decrease the IL-6 Response to high intensity
running.

Avoid taking high dose vitamin C - Daily high dose

Vitamin C supplementation may also blunt the
contraction induced acute inflammation.

Whey protein is a safe supplement - Neither acute

nor long-term whey protein supplementation have
any effect on the major markers of inflammation.

Avoid CLA while attempting to build muscle. Conjugated Linoleic Acid (CLA) seems to be able to
increase markers of inflammation

Fish Oils are good, but do little to reduce

inflammation - Studies of dose-response between
fish oils and inflammation have found that even high
dose (3.4 g/d of EPA and DHA) did not change
inflammatory status over 8 weeks.

Irvingia gabonesis has a lot of potential - it seems

to have the ability to decrease low-grade
inflammation

 Regular physical activity is reported to

decrease markers of inflammation.

Baseline measurements of

circulating
inflammatory markers do not seem to differ
greatly between healthy trained and
untrained adults

However long-term chronic training may

help reduce chronic low grade inflammation

Levels of

inflammatory markers (IL-6)

remained elevated longer into the recovery
period following and acute bout of exercise
in patients with inflammatory diseases as
opposed to healthy controls.

 Research has shown that there is a strong

trend towards reduced post absorptive
muscle protein synthesis associated with
aging.

This means as we get older we get less of

muscle growth response from eating

protein.

Evidence suggests that this is related to

increased circulating levels of

inflammatory cytokines TNF-Alpha, IL-6
and CRP

High levels of

circulating IL-6 can predict

muscle atrophy in the elderly

The increased inflammation associated with

aging blunts our ability to gain muscle.

 The affect of

exercise on inflammation
seems to scale the level of exhaustion
associated with the exercise.

Low intensity training such as walking

can reduce resting pro-inflammatory
markers.

Moderate exercise can have some anti-

inflammatory benefits, protecting against

the development of low grade
inflammation.

Strenuous or exhaustive exercise can

increase inflammation.

 There is a strong relationship between

Testosterone and inflammation in men.

Low levels of

testosterone are associated

with increased levels of inflammation.

Testosterone injections result in profound

declines in markers of inflammation

Testosterone is able to suppress the

expression of many different inflammatory

cytokines (IL-6, IL-1B and TNF-Alpha)

Testosterone can also stimulate the

production of anti-inflammatory IL-10

Testosterone is able to decrease

inflammation and increase antiinflammatory markers.

 Overeating has been purported to add in

the muscle building process in young, nonsteroid using athletes.

This does work for a short period, however

this effect seems to decrease with time,
leading to speculation that the slow build
up of inflammation eventually reaches a
point where muscle growth is blunted.

This time course would depend on the

degree of overeating and speed of fat gain

in the individual.

The faster the fat gain, the quicker the

muscle gains stop.

However, the use of

testosterone could
allow for a prolonged anabolic signal from
overeating, as it would prevent both the
decrease in testosterone usually associated
with overeating, as well as the increase in
inflammation induced by overeating.

Bottom line: Dont take bulking advice

from people using steroids.

 Gaining fat and grossly overeating is NOT

the answer!

Controlling Inflammation is the answer.

Low grade chronic inflammation brought

about by any combination of overeating,

obesity, stress, lack of sleep, aging, and
exhaustive exercise will blunt muscle
growth signals form both exercise and diet

Decreasing chronic inflammation may allow

for a return to proper anabolic signaling.

However, it seems wiping out inflammation

completely also prevents the acute local

inflammation needed for muscle growth (as
evidenced by high does NSAID Studies)

 Utilizing the signal/noise theory of

the role of
inflammation in muscle growth it seems very
plausible that the best course of action for
long term muscle growth is the opposite of
what we have been lead to believe.

Keep body fat low, get lots of

sleep, and avoid

excessive use of exhaustive exercise for
optimal muscle growth and long term health.

If

your waist circumference is above 50% start

with a goal of decreasing your body fat before
you start to attempt to eat up to build
muscle.

Once your waist is below 50% of

your height,
eat as much as you can WITHOUT gaining fat
(Eat but do NOT over eat).

Any time your waist reaches 50% of

your
height, lower calories again, in order to keep
from building up chronic low grade
inflammation levels.

Train consistently, and match strenuous

exercise with periods of light exercise (active

recovery).

Consume 1-4 protein meals in-between each

workout to take optimal advantage of the
sensitization that occurs when you workout
while in a low-inflammation state.

 The occasional brief

fast may help keep

inflammation low, while still allowing for a
calorie intake the allows for muscle growth
on the days you are not fasting. For this
reason fasting once or twice a week during
a muscle building phase is ideal

Use anti-inflammatory drugs sparingly

after a workout. Use them when they are

needed, but keep in mind they may blunt
the inflammation response to exercise.

Carbohydrate drinks during a workout may

also blunt the exercise induced
inflammation response.

Creatine monohydrate may increase the

amount or sensitivity of your satellite cells.

Keep your waist circumference below 50%

of your height at all times.

Avoid periods of

excessive overeating.

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