|Phosphatidic Acid Powder, Pills or Whatnot - Yet Another Supp You Do Not Need? Or “Possibly” and “Likely” Good for Individuals with a Minimum of 1 Year Gym Experience (3+ workouts/wk) ?|
The lack of and existing conflicts between scientific data was probably also the main reason for Thomas L. Andre et al. to readdress "the effects of eight weeks of resistance training (RT) combined with phosphatidic acid (PA) supplementation at a dose of either 250 mg or 375 mg on body composition and muscle size and strength" (Andre. 2016) in their latest experiment.
|Figure 1: Previous studies yielded mixed results (Hoffman, 2016; Joy, 2014; Escalante. 2016).|
|Figure 2: Relative changes in body composition, strength and muscle size (Andre. 2016).|
"Likely, unlikely, possibly..."
What was observed, is that doing bench press, lat pull, shoulder press, seated row, shoulder shrug, chest fly, biceps curl, triceps press down, and abdominal curl on two days and a lower-body program with leg press, back extension, step up, leg curl, leg extension, heel raise, and abdominal crunch, on another two training days of the week (four workouts total per week; weeks 1-4 @ 8-12 reps; weeks 5-8 @ 8, 6, 4 reps; max. 2 min rest between sets) will trigger significant increases in muscle mass and size, as well as strength while helping the already trained subjects (at least three workouts per week for more than 12 months) shed marginal amounts of body fat.
|Table 1: Magnitude-based inferences between groups for each criterion variable ().|
- Andre, Thomas L., et al. "Eight Weeks of Phosphatidic Acid Supplementation in Conjunction with Resistance Training Does Not Differentially Affect Body Composition and Muscle Strength in Resistance-Trained Men." Journal of Sports Science and Medicine 15 (2016): 532-539.
- Escalante, Guillermo, et al. "The effects of phosphatidic acid supplementation on strength, body composition, muscular endurance, power, agility, and vertical jump in resistance trained men." Journal of the International Society of Sports Nutrition 13.1 (2016): 1.
- Hoffman, Jay R., et al. "Efficacy of phosphatidic acid ingestion on lean body mass, muscle thickness and strength gains in resistance-trained men." Journal of the International Society of Sports Nutrition 9.1 (2012): 1.
- Joy, Jordan M., et al. "Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy." Nutrition & metabolism 11.1 (2014): 1.