BCAAs are metabolized in the muscle and taking them immediately preceding or following a workout is recommended. How does this correlate with the fact that all 9 essential aminos are needed to produce human tissue? It would be a waste to take in BCAA's alone, but how close together must they be taken with the other 6 essential aminos to be efficient for muscle growth?

It is not a waste to take in just BCAA's. The three BCAA's make up about 35% of the amino content of the muscle and have been found to be utilized more for energy in heavy resistance training, therefore they require a little more supplementation than the other Amino's. Also, Leucine is used at double the rate of the other two BCAA's, which is why you will find a higher Leucine amount in BCAA supplements. It is suggested that, due to their importance, you take them on an empty stomach before and after your workout. So, the BCAA'a are not so much supplemented for protein synthesis as they are to retain a positive nitrogen balance and replace the BCAA's that are lost through energy.

I have read a lot of conflicting reports about Androstendione recently. It would seem to suggest that science claims andro doesn't work. I have two questions (1) Does that include the 19-norandrostendiol (I swear I achieved good results on Muscle Tech's stuff- though I was on Creatine at the time. (2) Or are these studies done by those who don't know squat! I remember for years how the medical community said juice (Androl fifty anyone?) doesn't work!!!!!

All the research is showing that ALL of the andro products do not increase your muscle mass, strength, or decrease your body fat. They DO, however, increase your androstenedione (which is not anabolic), and unfortunately estrogen levels. New research as of this year has shown that in HIGH DOSES, 19-norndro and androstendione can increase testosterone levels for about 1 hour or so, but this increase does not translate into increased strength, muscle, or decreased fat. Basically, they don't work. Worse yet, they increase your estrogen levels dramatically. There is a special concern with 19-norandro because even a 1x dose of 50mg can make an athlete test positive for steroid use for weeks. The research now is being done on those that are in shape and DO lift weights. The researchers are pretty smart guys who not only know weight training, but also know how to do research. I used to take nor-androstenedione myself and it did not do much for me, although creatine has. I would attribute your gains to hard work and possibly the creatine use, rather than the andro.

I know that the range for determining aerobic exercise intensity is 60 to 90% of maximum, but is there a way to prescribe a narrower range for our clients? 60 to 90% seems like a very general range.

Predicted maximum heart rate (measured in beats per minute) is used as the "set point" from which we grade exercise intensity. It is calculated by subtracting the client's age from 220 (220 - age). The heart rate range used in aerobic exercise prescription is calculated by taking 60 to 90% of the predicted maximal heart rate. Beginning, deconditioned clients should stay in the low end of this range (between 60 and 75%) during exercise, and can slowly progress to higher intensities as they improve cardiovascular function. Healthy, somewhat conditioned clients will likely benefit more from the 70 to 85% range. Conditioned aerobic athletes will probably benefit most from as high as the 85 to 90% range. How can you tell if your client is exercising at the right intensity? You must use subjective judgement. If your client feels that the workload is too easy and is not breathing hard, increase the intensity. If your client is showing signs of intense exercise (heavy sweating or breathing) and expresses the exercise is quite difficult, decrease the intensity.