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So you know that on Monday I posted up a new article about the top 5 supplements that actually work to build muscle.
Then within 24hrs I found a new study on something that was new to me – Phosphatidic Acid. The results were rather profound – literally twice the gains! And don’t be concerned, it’s all-natural.
I’ll tell you what happened in this study first, then what this substance is and how it works.
The latest study  saw 28 lifters train with a hypertrophy program for 8 weeks. 14 subjects took phosphatidic acid and 14 took a placebo of flour.
At the end of 8 weeks:
- The phosphatidic acid group gained twice as much muscle. An increase of 2.4kg/5.28lbs of lean body mass vs 1.2kg/2.64lbs lean body mass
- The phosphatidic acid group put on almost twice the size on their thighs
- The phosphatidic acid group could leg press a lot more
- The phosphatidic acid lost more than twice the body fat – a 1.3kg/2.86lbs loss vs 0.5kg/1.1lbs.
The researchers concluded…
Supplementation with soy-derived phosphatidic acid can improve responses in skeletal muscle hypertrophy, lean body mass, and maximal strength.
So don’t just consider this a muscle-builder. This could be a great supplement to take when on a fat-loss cycle. It will not only help preserve muscle, but actually build muscle at the same time. More muscle and less fat at the same time is called Body Recomposition…and it’s totally possible. Guys and girls on my fast fat-torching system The Body-Fat Furnace: Total Six Pack Abs – I am recommending this to you for accelerated results (as if they weren’t good enough – see the before and after pics here).
Now this isn’t the only study. Early studies on mice were impressive, but these types of studies very rarely cross over to humans – it just never works out.
But another human study  saw far superior gains in strength and size over the placebo group.
Subjects taking PA increased their lean body mass by 2.6% (if your lean body mass was 150lbs, that would be just shy of 4lbs of lean mass/muscle) in just 8 weeks. If you don’t know it yet, that’s an incredible result. The non-PA group saw an increase of just 0.1% in lean body mass.
Results of this study suggest that a combination of a daily 750 mg PA ingestion, combined with a 4-day per week resistance training program for 8-weeks appears to have a likely benefit on strength improvement, and a very likely benefit on lean tissue accruement in young, resistance trained individuals.
Studies show taking 750mg/day of this can double #muscle gains Click To Tweet
DOSAGE & WHERE TO GET IT
So 750mg per day is an effective dose. Take it about 1 hour before training. It has been shown to be safe and without any side-effects whatsoever.
And to ignite the best gains possible, download my totally free THT training program; just enter your details below for immediate download.
It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever in the shortest amount of time! Don’t worry, there’s no spam. If you don’t want to hear from me again, I wont be offended. You’re about to make the best gains of your life…
- If you’re in the US, you can get this effective dose as a supplement from Amazon here.
- If in the UK/Europe, I also found it on Amazon here.
I haven’t used this yet personally. But I plan on starting and using it for at least 12 weeks in the Autumn 🙂
HOW DOES IT WORK?
This is pretty easy to understand:
- Building new muscle is dependent on the rate of protein synthesis
- mTor is a kinase enzyme that is the master controller of muscle growth/protein synthesis
- Taking in more Phosphatidic Acid stimulates more mTor leading to increased growth rates
NOTE: If you found this interesting, you’ll also want to jack up and maximize levels of testosterone naturally. So I put together a short guide that will reveal 8 ways to optimize test levels so that you can have more lean muscle, increased strength, increased energy levels and less body fat.
Enter your details below to get it immediately:
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If you guys decide to use this supplement, I’d love for you to report back to me with results – give it at least 8 weeks to trial it properly.
Now go train with intensity!
1. “Phosphatidic acid supplementation increases skeletal muscle hypertrophy and strength.” Journal of the International Society of Sports Nutrition”
2. “Efficacy of phosphatidic acid ingestion on lean body mass, muscle thickness and strength gains in resistance-trained men”
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HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
I highly recommend MyProtein for all your supplement needs.
GO TO MYPROTEIN UK/EUROPE
GO TO MYPROTEIN USA
- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
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Interesting, would I take it in addition to my pre workout cocktail? ( aakg, beta alanine + caffeine tablet )
Also it’s it seems you only get 28 servings, so lasts about a month. Would u takenit daily or only on workout days?
Sounded exciting until I spotted the price!
5 capsule serving as well which is off-putting.
And (at least) one study would suggest it doesn’t work well when used in conjunction with whey protein (https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0094-7).
Nevertheless, I’m probably going to buy a tub anyway and try it out :’)
@Ikram. Yes, take it with your pre-workout cocktail, buddy.
Every day. Muscle growth is happening on non-training days.
@Colin. Yep I’ll keep looking for a cheaper brand, but for something that could potentially double gains, it’s easily worth it. People spend a fortune on supps that clearly don’t work, and protein bars/cookies that have really poor quality proteins in them. Give those up and try this out.
Found it here for about a third less price:
The 28 servings is at a much higher mg concentration than 750mg so it should last a while if I’m reading correctly.
Sadly, I took 1000 mg of Phophatidicacid for 3 months with absoluetly no changes in strength other than what is normal for me.
@Phillip. Were you taking body fat % readings to see what was happening to your lean mass? Was your training high-intensity to stimulate protein synthesis? Were you getting enough protein? Just wondering as there are a lot of variables to consider.
For a cheaper way of getting this supplement, soy lecithin can be taken. One brand available on Dolphin Fitness sells 500g for £7.99 (free delivery) – 12% of the soy lecithin product is phosphatidic acid, so about a teaspoon a day is required for the optimum dosage as outlined by Mark and the various studies.