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Old 04-11-2012, 02:33 PM   #2
Dimitri Dziabenko
Banned Dimitri Dziabenko is offline
Join Date: Apr 2007
Location: Toronto  ON
Posts: 1,080
Re: Anyone tried Blonyx?

Both HMB and creatine work, but frankly, I find HMB to be too expensive for the results it gives. (WFS)

The efficacy of HMB supplementation for experienced athletes
Several studies have found that HMB supplementation enhances LBM and indices of performance during resistance training, independent of training experience. Nissen et al. [28] investigated HMB supplementation on strength and body composition in trained and untrained males undergoing intense resistance training. Greater decreases in body fat and increases in LBM were found with HMB supplementation regardless of training status. Further, there was an overall 55% greater increase in bench press performance. Similarly, Panton et al. [38] examined the effects of HMB during resistance training in 36 women and 39 men, 20 to 40 years of age, with varying levels of training experience for 4 weeks. The HMB group decreased body fat to a greater extent (-1.1% vs. -.5%), and had greater increases in upper body strength (7.5 vs. 5.2 kg), and LBM (1.4 vs. .9 kg) than the placebo group, independent of training experience. Likewise, Thomson [39] found an increase in leg extension 1-RM relative to placebo (14.7% vs. 4.8%) after 9 weeks of strength training in 34 resistance trained men, while Neighbors et al. [40] reported that HMB decreased body fat and increased LBM in experienced football players.

Finally, Nissen and Sharp [41] performed a meta-analysis concerning dietary supplements postulated to augment lean mass and strength gains during resistance training. Studies between the years 1967 and 2001 were included, if they met their strict experimental criteria, including at least 3 weeks of resistance training, 2 or more times per week. Over 250 supplements were analyzed; however, only 6 met their criterion. Results found that only creatine (18 studies) and HMB (9 studies including both trained and untrained participants) had sufficient data supporting their ability to enhance LBM and various indexes of performance. They found that HMB supplementation at 3 grams per day resulted in a net increase of .28% and 1.4% per week for LBM and strength gains, respectively.

The efficacy of HMB has also been replicated in measures of performance in experienced endurance athletes. Vukovich and Geri [42] investigated the effects of HMB supplementation on peak oxygen consumption (VO2 peak) and the onset of blood lactate accumulation (OBLA) in eight endurance-trained master-level competitive cyclists, with an average training volume of 300 miles per week. Participants performed a graded cycle ergometer test until exhaustion. All participants performed 3, 2-week supplementation protocols consisting of either 3 grams of HMB, leucine, or a placebo daily, while continuing their normal training volume. Results from the graded exercise test indicated that HMB increased the time to reach VO2 peak (8%), while leucine and the placebo did not. The VO2 at 2 mM of lactate (OBLA) increased with HMB (9.1%) and leucine (2.1%), but not with the placebo. Likewise, Vukovich and Adams [43] found that 2 weeks of HMB supplementation in experienced cyclists increased both VO2 peak and the time to reach VO2 peak, while supplementation with leucine or a placebo did not change these measurements.

Knitter et al. [17] examined the effects of 3 grams of HMB or a placebo on muscle damage during a 20 km run in 16 experienced male and female long distance runners. Results showed a decrease in LDH and CK levels with the HMB supplemented participants compared to the non-supplemented participants. These results agreed with Byrd et al. [44] who found that HMB or HMB combined with creatine equally decreased the rise in muscle soreness following a 30 minute downhill run in 28 young, active males; while the creatine only and placebo group did not.
-0.6% BF more in 4 weeks. +0.28% in LBM. For $60/month. Frankly, while the results are consistent, they are kinda MEH. If it helps you recover and you have the money, god bless.

Last edited by Dimitri Dziabenko; 04-11-2012 at 02:36 PM..
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