Muscle mass is the straw that stirs the drink in the sport of bodybuilding. Talk all you want about symmetry, shape and definition, but in the final analysis, muscle mass is the defining element of a physique. The mass building equation has three components: a correct diet strategy, hardcore training and high tech supplementation. It's not rocket science, but there are tricks to it, nonetheless.
To save you time and trouble, I've complied 10 tips to jump start anabolism and create a positive nitrogen balance - to pack on muscle mass, you need to take in more nitrogen via protein and training than you excrete through the natural metabolic process.
1. Emphasize The Negative
Muscle growth is the logical byproduct of muscle contraction. Much emphasis is placed on the concentric phase of a lift where the muscle shortens as it contracts. But the stretching of the muscle during the eccentric, or negative, phase where the muscle lengthens while maintaining tension can directly cause muscle hypertrophy, too. Emphasizing the negative is an easy technique to overload muscles and promote radical gains in mass.
2. Eat Fish
Fish containing higher amounts of fat - salmon, for instance - provide us with the ever popular omega-3 fatty acids. Why is this important? The omega-3s make the muscle more sensitive to insulin; hence, they fuel glycogen storage and amino acid entry into muscles while also preserving glutamine stores.
3. Increase Sodium Intake
I'm not kidding. Sodium is an essential mineral that is an absolute must for muscle growth. Sodium has a bad rap because it can cause water retention - anathema to contest ready bodybuilders. On the plus side, sodium enhances carbohydrate storage and amino acid absorption while also improving the muscle's responsiveness to insulin.
4. Stop All Aerobics
Aerobic exercise has a detrimental effect on mass building. Aerobics interfere with strength gains and recovery while burning up valuable glycogen and branched chain amino acids (BCAA). Adding mass is the best way to upgrade your resting metabolic rate (RMR); is the RMR is elevated, more calories are burned and it is easier to stay lean.
5. Lift Explosively
The amount of force a muscle generates is proportional to the amount of muscle growth you'll be able to create. Force is defined as mass (the weight you use) multiplied by acceleration (the speed at which you push a weight against resistance). To generate more force, then, progressively increase your poundages while lifting explosively - in this context, you actually increase speed during the second half of the rep.
6. Dramatically Increase Your Calories For Three Days
You will never achieve a positive nitrogen balance with a low calorie diet. It takes raw materials - carbs, protein and fats - to build new muscle mass and support recovery. Increasing your calories by 50% (from 3,0000 to 4,500 per day, for instance) for three days can spur growth while adding little if any bodyfat. The key is to limit the increased calories to a designated three day period; you'll be able to stimulate growth by improving muscle sensitivity to insulin and by providing more carbs for glycogen storage.
If you are in a overtrained state - and if you're not gaining any new muscle mass, this is probably the case - the additional calories will promote anabolism before fat storage is able to kick in. That's why you want to limit the 50% increase to a three day period. After that time, return to your typical intake of daily calories; you'll have stimulated new growth without adding unwanted fat.
7. Rest
Many bodybuilders are unable to pack on mass because they are always training and, therefore, always recovering from those grueling workouts. Taking a couple of days off can restore glycogen, increase anabolism and allow hormonal indexes such as testosterone and cortisol to return to optimal levels.
8. Eat In The Middle Of The Night
Anabolism depends on an excess of calories. As you are well aware, bodybuilders eat four to six times per day to increase the absorption of nutrients and to provide a steady influx of carbs, protein and fat. Expanding on the four to six meals per day plan is to include a protein drink in the middle of the night that can encourage additional growth.
9. Increase Strength Through Powerlifting
Your muscles respond to training in three ways. When you train with high reps (more than 15), there is an increase in endurance with no substantive improvement in size or strength. The six to twelve rep range - the range that all big bodybuilders rely on - promotes an increase in both size and strength. Powerlifters generally stay with low reps, two to four per set, which supplements strength with slight variances in size.
However, if you set aside one week of training to pile on the weights with low reps the subsequent improvement in strength will make you stronger when you return to the six to twelve rep routine. Here's the formula: More strength equals more tension on the muscle equals more growth.
10. Supplement With The Big Three: Glutamine, Creatine & BCAA
Glutamine is known as the immunity amino. If you are overly stressed from dieting or training, the immune system kicks in, releasing glutamine into the bloodstream. Having low levels of glutamine will inhibit muscle growth - that's why supplementing with glutamine is important.
Creatine is associate with added power and the ability to produce more adenosine triphosphate (ATP) - the chemical fuel source for training and growth. Supplementing with creatine allows bodybuilders to raise creatine levels in the muscle - therefore enhancing strength and ATP - without the unwanted fat that you'd be saddled with by getting all your creatine exclusively from food.
Branched chain amino acids act as a handy fuel source when glycogen stores are low. Adding BCAA to your nutritional program will increase your nitrogen balance while preventing the dreaded catabolic state that derives from overtraining or overdieting.
Tuesday, February 23, 2010
Thursday, February 11, 2010
ZMA Info And Products
1. What is it and where does it come from?
ZMA is a scientifically designed anabolic mineral formula.* It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that clinical testing suggests may significantly increase anabolic hormone levels and muscle strength in trained athletes.*
2. What does it do and what scientific studies give evidence to support this?
Don't get me started! There is a large body of scientific evidence supportive of ZMA. Zinc and Magnesium are commonly depleted from your body. Studies suggest that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels.*
The most talked about study is the following. Lorrie Brilla, PhD, a sports performance researcher at Western Washington University, recently reported that ZMA significantly increase free testosterone levels and muscle strength in NCAA football players. These ZMA study results were presented by Dr. Brilla on June 2, 1999, at the 46th Annual Meeting of the American College of Sports Medicine in Seattle, WA, and were published in the official ACSM journal, Medicine and Science in Sports and Exercise, Vol. 31, No. 5, May 1999.
Specifically, Brilla reported that "a group of competitive NCAA football players who took ZMA nightly during an eight-week spring training program had 2.5 times greater muscle strength gains than a placebo group. (250% better results!) Pre and post leg strength measurements were made using a Biodex isokinetic dynamometer." The strength of the ZMA group increased by 11.6% compared to only a 4.6% increase in the placebo group.
Brilla further explained, "The muscle strength increases may have been mediated by the anabolic hormone increases in the ZMA group. The ZMA group had 30% increases in free and total testosterone levels compared to 10 percent decreases in the placebo group... The ZMA group also had a slight increase in insulin-like growth factor-1 (IGF-1) levels compared to a 20 percent decrease in the placebo group. This study shows that anabolic hormone and muscle strength increases can be induced in already strength-trained athletes by using a novel zinc-magnesium preparation."
Many other studies have shown the same results! No wonder bodybuilders around the world are seeing better gains than ever before. No question about it, ZMA has the scientific research and real-world anecdotal evidence to launch it to a level previously held only by creatine. And the NFL has taken notice!
Another benefit is better sleep. ZMA should be taken 30 - 60 minutes before bed. Most people notice they can fall asleep deeper and then sleep more deeply. Don't be surprised if you start having very vivid dreams while taking ZMA!
3. Who needs it and what are some symptoms of deficiency?
Any bodybuilder looking to gain strength, increase athletic performance, and muscle mass should consider taking ZMA. There have been many studies suggesting that most athletes are deficient in zinc, magnesium, and vitamin B-6. This is not a good thing for any athlete! The effect of zinc depletion on muscle function was tested on eight male subjects. This study suggested that muscle endurance, or total work capacity, declines rapidly with acute zinc depletion and the degree of the decline is correlated with the reduction in plasma zinc concentration.* Many other studies suggest that after participating in regular intense exercise athletes' levels of zinc and magnesium decreases deeply.
4. How much should be taken? Are there any side effects?
The dosage and proportion is very important. You can't just take a multi-vitamin to get these results. Most successful ZMA products have: Vitamin B6: 11mg, Magnesium: 450mg, Zinc: 30mg. This product is all-natural and there are no known side effects. It is safe for men and women.
ZMA is a scientifically designed anabolic mineral formula.* It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that clinical testing suggests may significantly increase anabolic hormone levels and muscle strength in trained athletes.*
2. What does it do and what scientific studies give evidence to support this?
Don't get me started! There is a large body of scientific evidence supportive of ZMA. Zinc and Magnesium are commonly depleted from your body. Studies suggest that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels.*
The most talked about study is the following. Lorrie Brilla, PhD, a sports performance researcher at Western Washington University, recently reported that ZMA significantly increase free testosterone levels and muscle strength in NCAA football players. These ZMA study results were presented by Dr. Brilla on June 2, 1999, at the 46th Annual Meeting of the American College of Sports Medicine in Seattle, WA, and were published in the official ACSM journal, Medicine and Science in Sports and Exercise, Vol. 31, No. 5, May 1999.
Specifically, Brilla reported that "a group of competitive NCAA football players who took ZMA nightly during an eight-week spring training program had 2.5 times greater muscle strength gains than a placebo group. (250% better results!) Pre and post leg strength measurements were made using a Biodex isokinetic dynamometer." The strength of the ZMA group increased by 11.6% compared to only a 4.6% increase in the placebo group.
Brilla further explained, "The muscle strength increases may have been mediated by the anabolic hormone increases in the ZMA group. The ZMA group had 30% increases in free and total testosterone levels compared to 10 percent decreases in the placebo group... The ZMA group also had a slight increase in insulin-like growth factor-1 (IGF-1) levels compared to a 20 percent decrease in the placebo group. This study shows that anabolic hormone and muscle strength increases can be induced in already strength-trained athletes by using a novel zinc-magnesium preparation."
Many other studies have shown the same results! No wonder bodybuilders around the world are seeing better gains than ever before. No question about it, ZMA has the scientific research and real-world anecdotal evidence to launch it to a level previously held only by creatine. And the NFL has taken notice!
Another benefit is better sleep. ZMA should be taken 30 - 60 minutes before bed. Most people notice they can fall asleep deeper and then sleep more deeply. Don't be surprised if you start having very vivid dreams while taking ZMA!
3. Who needs it and what are some symptoms of deficiency?
Any bodybuilder looking to gain strength, increase athletic performance, and muscle mass should consider taking ZMA. There have been many studies suggesting that most athletes are deficient in zinc, magnesium, and vitamin B-6. This is not a good thing for any athlete! The effect of zinc depletion on muscle function was tested on eight male subjects. This study suggested that muscle endurance, or total work capacity, declines rapidly with acute zinc depletion and the degree of the decline is correlated with the reduction in plasma zinc concentration.* Many other studies suggest that after participating in regular intense exercise athletes' levels of zinc and magnesium decreases deeply.
4. How much should be taken? Are there any side effects?
The dosage and proportion is very important. You can't just take a multi-vitamin to get these results. Most successful ZMA products have: Vitamin B6: 11mg, Magnesium: 450mg, Zinc: 30mg. This product is all-natural and there are no known side effects. It is safe for men and women.
Saturday, February 6, 2010
NO Nitric Oxide Info And Products
1. What is it and where does it come from?
Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.
Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).
2. What does it do and what scientific studies give evidence to support this?
Despite the claims of some in the supplement industry, there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers:
"Summary research papers continue to flood the scientific journals and insights into the biological activity and potential clinical uses of nitric oxide (NO): a gas controlling a seemingly limitless range of functions in the body. Each revelation adds to nitric oxide's already lengthy resume in controlling the circulation of the blood, regulating activities of the brain, lungs, liver, kidneys, stomach and other organs."
The above quotation states that Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells.
The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress.*
Nitric oxide also affects the endocrine system. It affects the release of gonadotroptin releasing hormone, as well as the release of adrenaline from the adrenal medulla.*
3. Who needs it and what are some symptoms of deficiency?
Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body.*
Signs of deficiency include physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate.
4. How much should be taken? Are there any side effects?
With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin.
Many protein powders are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken.
5. Where can I get it?
At the time of this writing, Pinnacle Brands makes NOx2. This product is very similar to the NO2 product made by MRI. IDS also make a similar product, NP2. With IDS's product, tribulus terrestris is also included. Tribulus is proven to increase testosterone levels.* The combination of tribulus and NO may prove incredibly effective.
Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.
Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).
2. What does it do and what scientific studies give evidence to support this?
Despite the claims of some in the supplement industry, there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers:
"Summary research papers continue to flood the scientific journals and insights into the biological activity and potential clinical uses of nitric oxide (NO): a gas controlling a seemingly limitless range of functions in the body. Each revelation adds to nitric oxide's already lengthy resume in controlling the circulation of the blood, regulating activities of the brain, lungs, liver, kidneys, stomach and other organs."
The above quotation states that Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells.
The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress.*
Nitric oxide also affects the endocrine system. It affects the release of gonadotroptin releasing hormone, as well as the release of adrenaline from the adrenal medulla.*
3. Who needs it and what are some symptoms of deficiency?
Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body.*
Signs of deficiency include physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate.
4. How much should be taken? Are there any side effects?
With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin.
Many protein powders are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken.
5. Where can I get it?
At the time of this writing, Pinnacle Brands makes NOx2. This product is very similar to the NO2 product made by MRI. IDS also make a similar product, NP2. With IDS's product, tribulus terrestris is also included. Tribulus is proven to increase testosterone levels.* The combination of tribulus and NO may prove incredibly effective.
Sunday, January 24, 2010
5 Supplements For Bodybuilding That Speed Results
As you get started on your workout program designed to help pack more lean muscle mass on your frame, you're going to want to also start paying attention to the foods you're eating on a daily basis, as well as any supplements you may choose to add to your diet regime. It's very essential that you do pay attention to these two aspects because what you do in the gym is only half of the equation.
After you have placed a stress on the muscle tissue, you then need to supply it with the resources in order to recover properly. If these resources are not supplied, you aren't going to be able to build the muscles up stronger than they were before, hence progress is not made.
With all the money that's been put into nutrition and supplement research, we now have a full spectrum of supplements that are available to us, all designed to boost the success we see with our bodybuilding workout programs.
If you're new to supplements, all the options can be a bit overwhelming. Here are some of the most common bodybuilding supplements, which would be a good place for you to start.
1. Protein Powder:
If there is one absolute requirement to build muscle mass, it's getting in enough protein. The amino acids that make up the protein we eat are the building blocks that form into individual muscle fibers, creating more muscle mass on your body.
When protein is not supplied in high enough amounts, the body will actually take protein from the muscle tissues and use it for other bodily functions since muscle building ranks in fairly low on the priority list for the body on the whole.
This is why it's critical you meet your needs because if you don't, it won't matter what you're doing in the gym, you'll actually be losing muscle rather than gaining it.
For some people meeting their protein needs becomes quite a challenge, which is where protein powder supplements come in. They are quick, convenient, and often more cost effective than meat choices, so they really make it much easier to get those amino acids into your day.
As an added benefit, taking protein powder before or after a workout will get absorbed into the muscle cells faster than solid food would, increasing the results you see from the workout.
2. Creatine:
The second bodybuilding supplement that can help you pack on muscle faster is creatine. By supplementing with creatine you will top off the stores of the high energy compound in the body that is responsible for creating muscular contractions, increasing the intensity of your workouts.
If you put in more effort at the gym because of the fact you are using the creatine, this then translates to better results.
The typical protocol is to load with 20 grams of creatine for the first five days when you initially begin taking it, and then move to a five gram per day dose for maintenance thereafter.
3. Glutamine:
Experiencing a fast recovery from your workout program is paramount to results, and glutamine is one of the supplements for bodybuilding that makes this possible.
Glutamine is one of the 20 amino acids in the body and research suggests that it may play a role in the healing time after injuries, surgery, or wounds (muscle breakdown through resistance training being classified in this group). Glutamine also plays a part in overall immune system health.
4. Weight Gainer Powder:
A fourth supplement for bodybuilding that many people will turn to in an effort to increase their results is a weight gain powder. These are similar to protein powder in that they are a quick way to get in more protein and supplement your regular meals with.
Where the difference between regular protein powder and weight gainer powder comes in is with the additional carbohydrate and fat calories added into the mixture.
Since those who are looking to build lean muscle mass must take in more calories than they require to maintain themselves, having these additional carbs and fats makes that much easier.
Men who are already at the higher end of the weight scales (180 pounds +) may really find it a struggle everyday to meet their weight gain calorie requirements, so utilizing a weight gainer makes it easier.
Some weight gainers are also specially formulated with special fat complexes that help you maintain leanness while building muscle, such as the one found in CytoSport's Muscle Milk Collegiate.
Be sure you do still work the calories in the weight gainer into your daily total because the calories count and must remain in balance.
5. Growth Hormone Boosters:
Finally, the fifth supplement for bodybuilding you may want to consider is one of the growth hormone boosters available. Growth hormone is a very powerful hormone that is produced naturally in the body that essentially drives muscle growth.
Males between the ages of eighteen to thirty tend to have the highest levels of growth hormones, and after that you'll see it slowly decline into older age.
This doesn't mean it completely drops off once you reach the older years, but it will not be present in the high concentrations you saw earlier in the body, which is demonstrated by the slower rate of muscle growth in this age range.
There are other natural ways you can go about increasing the growth hormone concentrations in the body such as making sure you get a good amount of sleep each and every night (concentrations are very high during the sleep period) as well as performing a weight lifting workout where you are lifting heavier weights and using appropriate rest periods.
After that though, individuals who feel they still would like a little boost to help increase muscle gains should consider looking into growth hormone supplements as these can help maximize the growth hormone release in the body over what you'd normally see.
After you have placed a stress on the muscle tissue, you then need to supply it with the resources in order to recover properly. If these resources are not supplied, you aren't going to be able to build the muscles up stronger than they were before, hence progress is not made.
With all the money that's been put into nutrition and supplement research, we now have a full spectrum of supplements that are available to us, all designed to boost the success we see with our bodybuilding workout programs.
If you're new to supplements, all the options can be a bit overwhelming. Here are some of the most common bodybuilding supplements, which would be a good place for you to start.
1. Protein Powder:
If there is one absolute requirement to build muscle mass, it's getting in enough protein. The amino acids that make up the protein we eat are the building blocks that form into individual muscle fibers, creating more muscle mass on your body.
When protein is not supplied in high enough amounts, the body will actually take protein from the muscle tissues and use it for other bodily functions since muscle building ranks in fairly low on the priority list for the body on the whole.
This is why it's critical you meet your needs because if you don't, it won't matter what you're doing in the gym, you'll actually be losing muscle rather than gaining it.
For some people meeting their protein needs becomes quite a challenge, which is where protein powder supplements come in. They are quick, convenient, and often more cost effective than meat choices, so they really make it much easier to get those amino acids into your day.
As an added benefit, taking protein powder before or after a workout will get absorbed into the muscle cells faster than solid food would, increasing the results you see from the workout.
2. Creatine:
The second bodybuilding supplement that can help you pack on muscle faster is creatine. By supplementing with creatine you will top off the stores of the high energy compound in the body that is responsible for creating muscular contractions, increasing the intensity of your workouts.
If you put in more effort at the gym because of the fact you are using the creatine, this then translates to better results.
The typical protocol is to load with 20 grams of creatine for the first five days when you initially begin taking it, and then move to a five gram per day dose for maintenance thereafter.
3. Glutamine:
Experiencing a fast recovery from your workout program is paramount to results, and glutamine is one of the supplements for bodybuilding that makes this possible.
Glutamine is one of the 20 amino acids in the body and research suggests that it may play a role in the healing time after injuries, surgery, or wounds (muscle breakdown through resistance training being classified in this group). Glutamine also plays a part in overall immune system health.
4. Weight Gainer Powder:
A fourth supplement for bodybuilding that many people will turn to in an effort to increase their results is a weight gain powder. These are similar to protein powder in that they are a quick way to get in more protein and supplement your regular meals with.
Where the difference between regular protein powder and weight gainer powder comes in is with the additional carbohydrate and fat calories added into the mixture.
Since those who are looking to build lean muscle mass must take in more calories than they require to maintain themselves, having these additional carbs and fats makes that much easier.
Men who are already at the higher end of the weight scales (180 pounds +) may really find it a struggle everyday to meet their weight gain calorie requirements, so utilizing a weight gainer makes it easier.
Some weight gainers are also specially formulated with special fat complexes that help you maintain leanness while building muscle, such as the one found in CytoSport's Muscle Milk Collegiate.
Be sure you do still work the calories in the weight gainer into your daily total because the calories count and must remain in balance.
5. Growth Hormone Boosters:
Finally, the fifth supplement for bodybuilding you may want to consider is one of the growth hormone boosters available. Growth hormone is a very powerful hormone that is produced naturally in the body that essentially drives muscle growth.
Males between the ages of eighteen to thirty tend to have the highest levels of growth hormones, and after that you'll see it slowly decline into older age.
This doesn't mean it completely drops off once you reach the older years, but it will not be present in the high concentrations you saw earlier in the body, which is demonstrated by the slower rate of muscle growth in this age range.
There are other natural ways you can go about increasing the growth hormone concentrations in the body such as making sure you get a good amount of sleep each and every night (concentrations are very high during the sleep period) as well as performing a weight lifting workout where you are lifting heavier weights and using appropriate rest periods.
After that though, individuals who feel they still would like a little boost to help increase muscle gains should consider looking into growth hormone supplements as these can help maximize the growth hormone release in the body over what you'd normally see.
Wednesday, January 13, 2010
Building Your Upper Back
without a doubt, the back is one of the hardest body parts to train, next to legs. Not even the fact that it is so energy draining when preformed properly, but the fact that you can't see your back when training it and that its very hard to focus on when training it. I guarantee that if you went around your gym and asked people if they were satisfied with their back workouts and back pumps you would get many people answering, no.
What Doesn't Your Back Routine Match Up?
I feel that this is due to a few different reasons. One being that the form they use is downright terrible, I mean I won't even begin to tell some of the things people do while training back. For back, form is one of the most important aspects, above everything else. I mean its great that you can throw around a 150 for a dumbbell row, but do you even get a pump what so ever after the set? This leads me to one of my most important training principles, NEGATIVES. Do a back workout with out negatives and then try one with them, the difference is incredible.
I personally think people should do 4-6 second negatives on back exercises that allow them. Of course your not going to be able to do negatives that slow on barbell rows, but pull downs, pullovers, machine rows, should defiantly be preformed with slow negatives. Another factor that I feel presents a problem, is that people cannot get the proper concentration to get the most out of the exercise. Training back requires a very high level of concentration on all of the exercises preformed, more so then any other muscle.
How To Incorporate Hardcore Training Principles Into Your Own Workout!
Now, this workout isn't an exact workout of what you should be doing, it is just merely a reference as to how to incorporate hardcore training principles into your own workout, and to get the most out of your back workouts. Why do a workout and not get anything out of it, and keep doing it over again? You must realize that something must be wrong in you training. I feel that this article will help many readers who are not getting very good results with their current back workouts, and it will help them progress faster, which is the main reason why people workout.
Dumbbell Pullovers
The workout is started with dumbbell pullovers, a few warm-up sets are preformed before the one working set is started. I personally really like using dumbbell pullovers as the first exercise, mostly due to the fact that it loosens up you back and stretches out you upper body. On the one working set I use a 90 lb. dumbbell and use 4-6 second negatives, towards the end of the set my partner will also give me a few forced reps, for a total of 8. After this set, my upper lats are pumped and I'm ready to really start getting into the workout.
Lat Pull Downs
The next exercise that is done is lat pull downs using a wide grip, but not going down to the kinked part. Usually two warm up sets are done prior to the working set, which is a triple drop with negatives. The pin is put around 190-200, this is only done for 3-4 reps with 6 second negatives, the weight is then dropped to 150 and another 5-6 reps are cranked out, the weight is again lowered to 120 and the final set of 8 reps is preformed before finishing. This is a very brutal set to say the least, and my back is usually pumped beyond belief after it is done.
The form is strict on this but not overly done, the concentric is usually at a normal speed but the negative is 5-7 seconds, all the while concentrating hard on feeling the lats doing the work. That is probably one of the most important things while training back, FEELING THE REPS.
Dumbbell Row
Now that my overall back is pretty blown out, I usually focus on working the lats individually. I prefer the Hammer Strength row, plus the pics of Nasser and Dorian using it are inspiring. One warm-up is done prior to the set, which is rest-pause. The set is done using two plates and a 35, and my positioning on the machine is set like a dumbbell row to hit the lats even better. I get 8 reps on the first set, while using a 6 second negative, 4 on the second with the help of my partner, and 3 on the last. After waiting for my partner to do his set, my other is preformed and my lats are blown up beyond belief.
T-bar Row
To finish of the workout we set up a T-bar row in the corner and use the close grip handle. On these T-bar rows I use 35lb. plates to get a deeper stretch. Two strait sets are done using 4 35's on the first and 5 on the second, with a 4 second negative. On the first set 8-10 reps are preformed, and on the second I get 6. This usually finishes off my back very well. After this workout my back is pumped beyond belief and I can't physically do anything else but lie down on a bench.
After taking a little break and downing a protein shake, I perform a stretch on the pull-up bar by hanging an 80 lb. dumbbell on my waist and hanging (with wraps, of course) for 45 seconds. I feel this helps a lot, and it also helps to make your back much wider. This also stretches out your joints and forearms, which get very, very pumped at the end of this workout even while using wraps, which everyone should be using while doing a workout like this.
Well, that's probably one of my favorite back workouts to date, and of course you can always rotate the T-bar with rack dead lifts, which I like to do sometimes. I feel this back workout hits the back from upper to lower, but the most important thing is applying the intensity to the workout. Of course someone can go in and do this workout, or one like it while using lightweight, and really bad form, and get nothing out of it. But if you go in there and use good form, negatives, and maximum poundage on you working sets, then you will leave the gym spent and with a feeling of accomplishment.
What Doesn't Your Back Routine Match Up?
I feel that this is due to a few different reasons. One being that the form they use is downright terrible, I mean I won't even begin to tell some of the things people do while training back. For back, form is one of the most important aspects, above everything else. I mean its great that you can throw around a 150 for a dumbbell row, but do you even get a pump what so ever after the set? This leads me to one of my most important training principles, NEGATIVES. Do a back workout with out negatives and then try one with them, the difference is incredible.
I personally think people should do 4-6 second negatives on back exercises that allow them. Of course your not going to be able to do negatives that slow on barbell rows, but pull downs, pullovers, machine rows, should defiantly be preformed with slow negatives. Another factor that I feel presents a problem, is that people cannot get the proper concentration to get the most out of the exercise. Training back requires a very high level of concentration on all of the exercises preformed, more so then any other muscle.
How To Incorporate Hardcore Training Principles Into Your Own Workout!
Now, this workout isn't an exact workout of what you should be doing, it is just merely a reference as to how to incorporate hardcore training principles into your own workout, and to get the most out of your back workouts. Why do a workout and not get anything out of it, and keep doing it over again? You must realize that something must be wrong in you training. I feel that this article will help many readers who are not getting very good results with their current back workouts, and it will help them progress faster, which is the main reason why people workout.
Dumbbell Pullovers
The workout is started with dumbbell pullovers, a few warm-up sets are preformed before the one working set is started. I personally really like using dumbbell pullovers as the first exercise, mostly due to the fact that it loosens up you back and stretches out you upper body. On the one working set I use a 90 lb. dumbbell and use 4-6 second negatives, towards the end of the set my partner will also give me a few forced reps, for a total of 8. After this set, my upper lats are pumped and I'm ready to really start getting into the workout.
Lat Pull Downs
The next exercise that is done is lat pull downs using a wide grip, but not going down to the kinked part. Usually two warm up sets are done prior to the working set, which is a triple drop with negatives. The pin is put around 190-200, this is only done for 3-4 reps with 6 second negatives, the weight is then dropped to 150 and another 5-6 reps are cranked out, the weight is again lowered to 120 and the final set of 8 reps is preformed before finishing. This is a very brutal set to say the least, and my back is usually pumped beyond belief after it is done.
The form is strict on this but not overly done, the concentric is usually at a normal speed but the negative is 5-7 seconds, all the while concentrating hard on feeling the lats doing the work. That is probably one of the most important things while training back, FEELING THE REPS.
Dumbbell Row
Now that my overall back is pretty blown out, I usually focus on working the lats individually. I prefer the Hammer Strength row, plus the pics of Nasser and Dorian using it are inspiring. One warm-up is done prior to the set, which is rest-pause. The set is done using two plates and a 35, and my positioning on the machine is set like a dumbbell row to hit the lats even better. I get 8 reps on the first set, while using a 6 second negative, 4 on the second with the help of my partner, and 3 on the last. After waiting for my partner to do his set, my other is preformed and my lats are blown up beyond belief.
T-bar Row
To finish of the workout we set up a T-bar row in the corner and use the close grip handle. On these T-bar rows I use 35lb. plates to get a deeper stretch. Two strait sets are done using 4 35's on the first and 5 on the second, with a 4 second negative. On the first set 8-10 reps are preformed, and on the second I get 6. This usually finishes off my back very well. After this workout my back is pumped beyond belief and I can't physically do anything else but lie down on a bench.
After taking a little break and downing a protein shake, I perform a stretch on the pull-up bar by hanging an 80 lb. dumbbell on my waist and hanging (with wraps, of course) for 45 seconds. I feel this helps a lot, and it also helps to make your back much wider. This also stretches out your joints and forearms, which get very, very pumped at the end of this workout even while using wraps, which everyone should be using while doing a workout like this.
Well, that's probably one of my favorite back workouts to date, and of course you can always rotate the T-bar with rack dead lifts, which I like to do sometimes. I feel this back workout hits the back from upper to lower, but the most important thing is applying the intensity to the workout. Of course someone can go in and do this workout, or one like it while using lightweight, and really bad form, and get nothing out of it. But if you go in there and use good form, negatives, and maximum poundage on you working sets, then you will leave the gym spent and with a feeling of accomplishment.
Monday, January 4, 2010
Caffeine
1. What is it and where does it come from?
Caffeine is an alkaloid; of which there are numerous compounds such as the methylxanthines, with three distinguished compounds: caffeine, theophylline, and theobromine, found in guarana, kola nuts, coffee, tea, cocoa beans, mate and other plants. These compounds have different biochemical effects, and are present in different ratios in the different plant sources. Caffeine is the most popular drug on the globe. It is a powerful stimulant to the Central Nervous System. Moderate use seems to be desireable by all, male and female; although excessive use can produce undesireable effects. Caffeine was discovered in 1820. In 1838, it was found that theine, a substance in tea, was identical to caffeine. Six or so caffeine containing plants are used more worldwide as a beverage than any other plants and herbal materials put together. The many caffeinated natural plants are are: Coffee, Tea, Kola, Cocoa, and Guarana.
2. What does it do and what scientific studies give evidence to support this?
Caffeine is a power and energy accelerant! It's perfect to super energize your body for powerful workouts. This fast-acting substance delivers the right molecular structure to your energy systems for maximum energy and power output. Caffeine much like Ephedra acts to increase mental alertness and neurologically provide the surge you need to maximize your training. Not just a stimulant, this powerful substance reaches deep into the muscle cell to provide lasting power and delaying the onset of muscle fatigue.So how does caffeine work to provide you with maximum energy support and increased endurance? Caffeine affects the CNS causing more alertness and allowing for more intense focus. The chemical structure of caffeine is very similar to that of adenine (a component of ATP, DNA, and cyclic AMP). Only the substituents are different. This helps explain caffeine's stimulating effects. It is really close to being an energy metabolite in and of itself! Because of the structural similarities, caffeine can slip right into adenosine receptors, keeping cyclic AMP active rather than it being broken down. When cyclic AMP breaks down, the body's energy supply decreases. Because caffeine fools the body into using enzymes to break it down instead, the cyclic AMP supply remains higher for longer. I bet you always wanted to know that. Because of its diolated blood vessel restricting properties, it is used to treat migraines, through the reduction of pain. It increases the potency of aspirin or other analgestics and can releive asthma attacks by widening the bronchial airways. The majority of caffeine is produced in decaffeinating coffee.
3. Who needs it and are there any symptoms of deficiency?
Well, this is an interesting question. Nobody really needs caffeine, but I once read an article that said if all of America were to stop drinking coffee or caffeine-containing soft drinks/beverages, productivity would fall by 70%. So, anyone who wants more alertness and a mental/physical boost could use a little caffeine safely. Anyone who doesn't want to drink coffee or soda could easily supplement their diets with an energy-enhancing supplement that contains caffeine. Deficiency is not an associated problem with caffeine because it is not an essential nutrient.
4. How much should be taken? Are there any side effects?
Nonpregnant adults should limit their intake to about 250mg per day. Pregnant women should be even more conservative with their intake. Moderation in all caffeine containing products is the basic rule of thumb for the positive attributes without the undesireable effects of taking too much.
Caffeine is an alkaloid; of which there are numerous compounds such as the methylxanthines, with three distinguished compounds: caffeine, theophylline, and theobromine, found in guarana, kola nuts, coffee, tea, cocoa beans, mate and other plants. These compounds have different biochemical effects, and are present in different ratios in the different plant sources. Caffeine is the most popular drug on the globe. It is a powerful stimulant to the Central Nervous System. Moderate use seems to be desireable by all, male and female; although excessive use can produce undesireable effects. Caffeine was discovered in 1820. In 1838, it was found that theine, a substance in tea, was identical to caffeine. Six or so caffeine containing plants are used more worldwide as a beverage than any other plants and herbal materials put together. The many caffeinated natural plants are are: Coffee, Tea, Kola, Cocoa, and Guarana.
2. What does it do and what scientific studies give evidence to support this?
Caffeine is a power and energy accelerant! It's perfect to super energize your body for powerful workouts. This fast-acting substance delivers the right molecular structure to your energy systems for maximum energy and power output. Caffeine much like Ephedra acts to increase mental alertness and neurologically provide the surge you need to maximize your training. Not just a stimulant, this powerful substance reaches deep into the muscle cell to provide lasting power and delaying the onset of muscle fatigue.So how does caffeine work to provide you with maximum energy support and increased endurance? Caffeine affects the CNS causing more alertness and allowing for more intense focus. The chemical structure of caffeine is very similar to that of adenine (a component of ATP, DNA, and cyclic AMP). Only the substituents are different. This helps explain caffeine's stimulating effects. It is really close to being an energy metabolite in and of itself! Because of the structural similarities, caffeine can slip right into adenosine receptors, keeping cyclic AMP active rather than it being broken down. When cyclic AMP breaks down, the body's energy supply decreases. Because caffeine fools the body into using enzymes to break it down instead, the cyclic AMP supply remains higher for longer. I bet you always wanted to know that. Because of its diolated blood vessel restricting properties, it is used to treat migraines, through the reduction of pain. It increases the potency of aspirin or other analgestics and can releive asthma attacks by widening the bronchial airways. The majority of caffeine is produced in decaffeinating coffee.
3. Who needs it and are there any symptoms of deficiency?
Well, this is an interesting question. Nobody really needs caffeine, but I once read an article that said if all of America were to stop drinking coffee or caffeine-containing soft drinks/beverages, productivity would fall by 70%. So, anyone who wants more alertness and a mental/physical boost could use a little caffeine safely. Anyone who doesn't want to drink coffee or soda could easily supplement their diets with an energy-enhancing supplement that contains caffeine. Deficiency is not an associated problem with caffeine because it is not an essential nutrient.
4. How much should be taken? Are there any side effects?
Nonpregnant adults should limit their intake to about 250mg per day. Pregnant women should be even more conservative with their intake. Moderation in all caffeine containing products is the basic rule of thumb for the positive attributes without the undesireable effects of taking too much.
Wednesday, December 23, 2009
Power Breakfast
"Power Breakfast" is usually something you hear wannabe executives at large corporations talk about. This is a breakfast intended to make them corporate tigers and able to work long and hard every day, showing just how ambitious and serious about their careers they are. Power Breakfast to a bodybuilder is different, but has the same basic principle: High-octane fuel for a demanding day. If you've ever tried having a typical "diet" breakfast of an orange and a small yogurt (like touted in a great many tabloids), know that you'll most likely croak after 5 minutes in the gym.
The Exceptions
There are exceptions to this rule, but most of us need a solid boost of energy to get up to speed in the morning. What's more, we need to get the nutrients required for optimal growth and recuperation in place. Keep in mind that when you wake up, you've probably not had any food for the past 8-12 hours. That means your blood sugar levels are way down, and you're possibly already in a catabolic state. As we know by now, the best way to get out of that miserable situation is to eat - but we have to figure out the best way to go about it, and what works best for you individually. After all, when you're getting glasses, you make sure to get a pair that is individually perfect for you, rather than pick any prescription at random and run with it.
The size of your breakfast should be decided by your body size and overall caloric needs. If you're dieting, the concept of power breakfast might feel kind of ridiculous. However, when you're bulking up and tries to add some muscle to those arms of yours, breakfast is key.
As usual, you have to get certain balance of calorie intake throughout the day (don't forget: smaller snacks 3 hours apart are better than a few big meals), but I say the BIGGEST chunk of calories ingested in the day should be the breakfast, with the SMALLEST being the last two snacks at the end of the day. In other words, exactly the opposite of the established norm of our culture.
So what's a good breakfast, anyway? Frosted flakes, a blueberry muffin, and a Classic Coke? If you intend to take a trip with the blood sugar roller coaster - sure! Hyper like a raccoon on ecstasy by the time you get to work or school, and down in the land of blood sugar blues an hour before lunch. If you prefer a smooth ride, the key word is balance. Protein, carbs, fat (!) and fiber, and plenty of fluid to keep yourself well hydrated.
The fluid also helps digestion. The reason for the fat is that some vitamins are fat soluble (requires fat to get absorbed properly), and that you NEED a certain amount of healthy fat to stay healthy. That means fish oil, flax seed oil, or olive oil or similar, NOT fried bacon.
A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons.
Now, I'm not your mother. I know nobody is perfect, and that sometimes you will deviate from the percentage ratios mentioned above, as well as the part about the smallest meals at the end of the day and so forth. Don't worry. I'm just trying to give you a general idea of where you want to be, nutrition wise. Try to get a feel for a good composition, and use the guidelines in figuring out your perfect breakfast. Who knows, perhaps you feel like tossing your cookies at the very thought of oatmeal porridge.
The Exceptions
There are exceptions to this rule, but most of us need a solid boost of energy to get up to speed in the morning. What's more, we need to get the nutrients required for optimal growth and recuperation in place. Keep in mind that when you wake up, you've probably not had any food for the past 8-12 hours. That means your blood sugar levels are way down, and you're possibly already in a catabolic state. As we know by now, the best way to get out of that miserable situation is to eat - but we have to figure out the best way to go about it, and what works best for you individually. After all, when you're getting glasses, you make sure to get a pair that is individually perfect for you, rather than pick any prescription at random and run with it.
The size of your breakfast should be decided by your body size and overall caloric needs. If you're dieting, the concept of power breakfast might feel kind of ridiculous. However, when you're bulking up and tries to add some muscle to those arms of yours, breakfast is key.
As usual, you have to get certain balance of calorie intake throughout the day (don't forget: smaller snacks 3 hours apart are better than a few big meals), but I say the BIGGEST chunk of calories ingested in the day should be the breakfast, with the SMALLEST being the last two snacks at the end of the day. In other words, exactly the opposite of the established norm of our culture.
So what's a good breakfast, anyway? Frosted flakes, a blueberry muffin, and a Classic Coke? If you intend to take a trip with the blood sugar roller coaster - sure! Hyper like a raccoon on ecstasy by the time you get to work or school, and down in the land of blood sugar blues an hour before lunch. If you prefer a smooth ride, the key word is balance. Protein, carbs, fat (!) and fiber, and plenty of fluid to keep yourself well hydrated.
The fluid also helps digestion. The reason for the fat is that some vitamins are fat soluble (requires fat to get absorbed properly), and that you NEED a certain amount of healthy fat to stay healthy. That means fish oil, flax seed oil, or olive oil or similar, NOT fried bacon.
A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons.
Now, I'm not your mother. I know nobody is perfect, and that sometimes you will deviate from the percentage ratios mentioned above, as well as the part about the smallest meals at the end of the day and so forth. Don't worry. I'm just trying to give you a general idea of where you want to be, nutrition wise. Try to get a feel for a good composition, and use the guidelines in figuring out your perfect breakfast. Who knows, perhaps you feel like tossing your cookies at the very thought of oatmeal porridge.
Saturday, December 12, 2009
Bigger & Wider Chest
If you're dying for a bigger chest to boost your image of power and masculinity or if your chest has been in a rut, then this high intensity 25 minute chest workout will stack slabs of super-sized muscle all over your pecs. If your chest doesn't get bigger and wider with these four easy moves then I'll subject myself to a life of planting trees in the Jungles of Borneo. This chest workout is for intermediate bodybuilders who have lifted for at least 1-4 years.Now I am in a bulking phase so I'm not sure if this chest workout would be as effective in a cutting phase, but I wouldn't be surprised if it pulled out extra definition, especially around your inner chest.
Principals To Build A Bigger Chest
Lift With Intensity:
First, you have to make sure you are lifting with intensity. Do not hold anything back. It's those last few reps, where you're really feeling it, that are going to make all the difference in your progress, so you must be sure not to stop before you've hit them.
This is a big mistake that skinny guys make because they are concerned with having enough steam to get through the rest of their workout or pushing themselves into overtraining.
If you're feeding your body right, you're giving it the raw materials to handle the higher training stimulus and as long as your workout is structured properly without too much volume, you shouldn't have a problem making it through.
If you find that you go all out on an exercise and can't proceed - then end that workout there. You have pushed the body hard enough - given it that training stimulus to grow, and next time you're in the gym, you should be able to get further. This is the process that must take place in order for you to stronger, bigger, and wider.
Don't Let Yourself Get Distracted:
Another mistake that beginner bodybuilders make in the gym is allowing themselves to get distracted.
Whether they're staring at the Sports Center highlights on the TV, watching the big dude squat 5 plates a side, checking out the new girl on the stair master, or picking your nose, all of these things will impact your progress (especially picking your nose).When you are in the gym realize that you are there to do one thing - work out. If you want to socialize, you can do that once the workout is done, but if you want to see results, you've got to zero in with laser-targeted focus and really feel those muscles contracting. When you let your mind wander off to other things, you're immediately putting less into that workout and the results will show because of it.
Don't Stick To One Rep Range:
Finally, as you'll see in this chest workout, you mix up the rep ranges. For best results, aim to alter the rep ranges throughout the workout so you can hit the muscle fibers with a variable stress and prevent a plateau.
The bigger and wider pec workout below is going to wake up any untapped muscle fiber that's been dormant the past few months by recruiting the deepest muscle fibers that be required to finish this workout.
Principals To Build A Bigger Chest
Lift With Intensity:
First, you have to make sure you are lifting with intensity. Do not hold anything back. It's those last few reps, where you're really feeling it, that are going to make all the difference in your progress, so you must be sure not to stop before you've hit them.
This is a big mistake that skinny guys make because they are concerned with having enough steam to get through the rest of their workout or pushing themselves into overtraining.
If you're feeding your body right, you're giving it the raw materials to handle the higher training stimulus and as long as your workout is structured properly without too much volume, you shouldn't have a problem making it through.
If you find that you go all out on an exercise and can't proceed - then end that workout there. You have pushed the body hard enough - given it that training stimulus to grow, and next time you're in the gym, you should be able to get further. This is the process that must take place in order for you to stronger, bigger, and wider.
Don't Let Yourself Get Distracted:
Another mistake that beginner bodybuilders make in the gym is allowing themselves to get distracted.
Whether they're staring at the Sports Center highlights on the TV, watching the big dude squat 5 plates a side, checking out the new girl on the stair master, or picking your nose, all of these things will impact your progress (especially picking your nose).When you are in the gym realize that you are there to do one thing - work out. If you want to socialize, you can do that once the workout is done, but if you want to see results, you've got to zero in with laser-targeted focus and really feel those muscles contracting. When you let your mind wander off to other things, you're immediately putting less into that workout and the results will show because of it.
Don't Stick To One Rep Range:
Finally, as you'll see in this chest workout, you mix up the rep ranges. For best results, aim to alter the rep ranges throughout the workout so you can hit the muscle fibers with a variable stress and prevent a plateau.
The bigger and wider pec workout below is going to wake up any untapped muscle fiber that's been dormant the past few months by recruiting the deepest muscle fibers that be required to finish this workout.
Monday, December 7, 2009
4 Best Bodybuilding Supplement
In fact, the majority of bodybuilders are in the "sucky-genetics" category - which is exactly why you got involved in bodybuilding in the first place.
You're tired of being scrawny and getting blank stares from people when you tell them you workout. You don't blame them because you find it hard to believe that you bust your butt in the gym 5 days a week and have little to show.
Supplement companies exploit and take advantage of your desires by over promising huge gains, "better than steroids" promises and dramatic feats of strength - but you're starting to believe it's just a bunch of smoke and mirrors.
Or Is It?
Yes and no. Supplements are not the key to winning your first bodybuilding show or shocking your friends when you rip your shirt off but they can make a 10% difference assuming you have your diet, training and lifestyle dialed to the right station.
The secret is that there is no best bodybuilding supplement for everyone. You have to analyze why you're a hardgainer and then use the bodybuilding supplements that solve your hardgainer problems, rather than using every glitzy supplement in the yard.
But before we address which bodybuilding supplements you need, let me be brutally blunt:
1. Don't ask me what the best protein supplement is if you're not eating protein every three hours.
2. Don't even think of asking me about pre-workout and post-workout protein drinks to buy if you're not even eating enough calories.
3. Don't you dare ask me what NO2 product to take if you're not sleeping 8 hours a night.
4. Don't even think about asking me what test booster to take if you're boozing until four in the morning on weekends.
5. Don't embarrass yourself and ask what multivitamin to take if you're not eating at least 10 serving of fruits and veggies a day.
Take home message before buying any supplements: Always ask yourself, "What am I trying to get this supplement to do that my diet cannot do?"
Bodybuilders knew this before supplements were even invented and relied on the most anabolic hormone available - whole food. Let that sink in for a moment.
I understand that it's impractical to get bodybuilding amino acids and nutrition into your system in three hour intervals from solid meals every time.
I know that you may in fact be at a 90% threshold in your training, diet and lifestyle which means you're maximizing every element that you can control naturally.
Now it's time to bring on board the best bodybuilding supplements that will appeal to the majority. Remember, you need to create your supplement program based on your individual needs but for 90% of the hardgainers reading this, 90% of the time, the bodybuilding supplements below will be a solid foundation to invest in. Here they are:
1. Creatine
Many guys think that if they take creatine, they're going to grow. These individuals are extremely misled so it's vital that you get a better understanding of what creatine will and will not do for you.
What creatine essentially will help you with is putting in the hard work at the gym. It does this by replenishing the high energy compound called creatine phosphate, which the muscles need if they are going to keep contracting with intensity - and you're going to keep lifting weight.
Once your creatine stores run out, you're going to feel like you've hit a wall with your workout - no matter how much you will yourself to push more weight, it isn't going to happen.
Some guys will have diets naturally high in creatine (those who eat a high amount of red meat for instance), but on average, most people who are involved with heavy lifting fall short.
Creatine bridges this gap and makes sure that lack of creatine phosphate in your system doesn't become a problem.
When used properly, it can help you work harder so you can see better results - but it is not going to do the work for you.
2. Protein Powder
Another supplement that I do recommend to most people is protein powder. When you're working hard in the gym, your protein needs are going to go up and if you struggle to get enough with food, you could risk not seeing maximum muscle gains.
Protein powder is convenient, it's cost effective, and it's great for before, during, and after your workouts.
Just don't go start replacing all your should-be solid food meals with protein powder. That I would not recommend.
3. Glutamine
The third supplement you could consider adding to your muscle-building program for skinny guys is glutamine. Each and every time you do a squat, biceps curl, row, or even just walk up the stairs to get into the gym, you are placing a stress on your body.
Over time, all this stress will add up and when it becomes too much for the body to handle, you're going to stop showing progress.
Glutamine is a natural substance in the body that comes from the diet and helps deal with all the daily stress you experience. Because of the fact that you're lifting very heavy in the gym a number of times a week though, the normal amount of glutamine you have circulating in the body may not be enough.
That's where supplementation comes in handy. If you add an outside source of glutamine to your daily intake, you're going to be able to handle these stressors that much better, meaning you recover from each workout session faster.
Since you cannot go back into the gym for a second workout before you've recovered from the first, it's quite easy to see why glutamine is a smart supplement to use.
4. A Greens Product
Finally, the last skinny guy supplement that you should be taking is some form of greens product. When you're shooting to gain the types of muscle mass you're looking to do, you're going to be eating a very high volume of food - so much that at times you're going to really struggle to get it in.
This means that you must focus on as calorie dense foods as possible. Unfortunately, that means most whole vegetables are not going to have much of a place in your diet. They will simply fill you up too fast and prevent you from getting the calories in.
But vegetables are extremely important for a healthy body from a vitamin and micronutrient standpoint, and this is where the greens product comes in.
When you take this, you'll get the nutritional assurance you need while freeing yourself up to focus on those calorie dense food sources that will help you build the lean muscle mass.
Conclusion
So stop questioning supplements. Get your diet together and then use the above smart supplements and focus on doing this consistently. The more distraction you have going on, the farther away you're going to get from realizing success.
You're tired of being scrawny and getting blank stares from people when you tell them you workout. You don't blame them because you find it hard to believe that you bust your butt in the gym 5 days a week and have little to show.
Supplement companies exploit and take advantage of your desires by over promising huge gains, "better than steroids" promises and dramatic feats of strength - but you're starting to believe it's just a bunch of smoke and mirrors.
Or Is It?
Yes and no. Supplements are not the key to winning your first bodybuilding show or shocking your friends when you rip your shirt off but they can make a 10% difference assuming you have your diet, training and lifestyle dialed to the right station.
The secret is that there is no best bodybuilding supplement for everyone. You have to analyze why you're a hardgainer and then use the bodybuilding supplements that solve your hardgainer problems, rather than using every glitzy supplement in the yard.
But before we address which bodybuilding supplements you need, let me be brutally blunt:
1. Don't ask me what the best protein supplement is if you're not eating protein every three hours.
2. Don't even think of asking me about pre-workout and post-workout protein drinks to buy if you're not even eating enough calories.
3. Don't you dare ask me what NO2 product to take if you're not sleeping 8 hours a night.
4. Don't even think about asking me what test booster to take if you're boozing until four in the morning on weekends.
5. Don't embarrass yourself and ask what multivitamin to take if you're not eating at least 10 serving of fruits and veggies a day.
Take home message before buying any supplements: Always ask yourself, "What am I trying to get this supplement to do that my diet cannot do?"
Bodybuilders knew this before supplements were even invented and relied on the most anabolic hormone available - whole food. Let that sink in for a moment.
I understand that it's impractical to get bodybuilding amino acids and nutrition into your system in three hour intervals from solid meals every time.
I know that you may in fact be at a 90% threshold in your training, diet and lifestyle which means you're maximizing every element that you can control naturally.
Now it's time to bring on board the best bodybuilding supplements that will appeal to the majority. Remember, you need to create your supplement program based on your individual needs but for 90% of the hardgainers reading this, 90% of the time, the bodybuilding supplements below will be a solid foundation to invest in. Here they are:
1. Creatine
Many guys think that if they take creatine, they're going to grow. These individuals are extremely misled so it's vital that you get a better understanding of what creatine will and will not do for you.
What creatine essentially will help you with is putting in the hard work at the gym. It does this by replenishing the high energy compound called creatine phosphate, which the muscles need if they are going to keep contracting with intensity - and you're going to keep lifting weight.
Once your creatine stores run out, you're going to feel like you've hit a wall with your workout - no matter how much you will yourself to push more weight, it isn't going to happen.
Some guys will have diets naturally high in creatine (those who eat a high amount of red meat for instance), but on average, most people who are involved with heavy lifting fall short.
Creatine bridges this gap and makes sure that lack of creatine phosphate in your system doesn't become a problem.
When used properly, it can help you work harder so you can see better results - but it is not going to do the work for you.
2. Protein Powder
Another supplement that I do recommend to most people is protein powder. When you're working hard in the gym, your protein needs are going to go up and if you struggle to get enough with food, you could risk not seeing maximum muscle gains.
Protein powder is convenient, it's cost effective, and it's great for before, during, and after your workouts.
Just don't go start replacing all your should-be solid food meals with protein powder. That I would not recommend.
3. Glutamine
The third supplement you could consider adding to your muscle-building program for skinny guys is glutamine. Each and every time you do a squat, biceps curl, row, or even just walk up the stairs to get into the gym, you are placing a stress on your body.
Over time, all this stress will add up and when it becomes too much for the body to handle, you're going to stop showing progress.
Glutamine is a natural substance in the body that comes from the diet and helps deal with all the daily stress you experience. Because of the fact that you're lifting very heavy in the gym a number of times a week though, the normal amount of glutamine you have circulating in the body may not be enough.
That's where supplementation comes in handy. If you add an outside source of glutamine to your daily intake, you're going to be able to handle these stressors that much better, meaning you recover from each workout session faster.
Since you cannot go back into the gym for a second workout before you've recovered from the first, it's quite easy to see why glutamine is a smart supplement to use.
4. A Greens Product
Finally, the last skinny guy supplement that you should be taking is some form of greens product. When you're shooting to gain the types of muscle mass you're looking to do, you're going to be eating a very high volume of food - so much that at times you're going to really struggle to get it in.
This means that you must focus on as calorie dense foods as possible. Unfortunately, that means most whole vegetables are not going to have much of a place in your diet. They will simply fill you up too fast and prevent you from getting the calories in.
But vegetables are extremely important for a healthy body from a vitamin and micronutrient standpoint, and this is where the greens product comes in.
When you take this, you'll get the nutritional assurance you need while freeing yourself up to focus on those calorie dense food sources that will help you build the lean muscle mass.
Conclusion
So stop questioning supplements. Get your diet together and then use the above smart supplements and focus on doing this consistently. The more distraction you have going on, the farther away you're going to get from realizing success.
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