Monthly Archives: September 2016
Building muscle is generally the main motivation for getting into the gym in the first place.
Whether it’s to look better, develop more confidence, or to gain strength for preseason football training, the desired outcome is the same, more muscle and less fat.
Train for long enough and it becomes apparent that the key stimulus for unlocking serious muscle gains is to progressively increase the level of the intensity of your workouts.
All too frequently, guys will grab a training program, get into a pattern, and then flat line because their intensity doesn’t change.
There’s simply no substitute for increasing training intensity to spark continuous growth. Progressive resistance is the name of the game and without it you can forget about expanding those shirtsleeves.
While devoted trainees pound protein and carbs pre and post workout, a crucial step has unwittingly been missed. The intake of nutrients during training, intra-workout nutrition.
Fresh muscle gains have been the biggest casualty.
Smart trainees have finally caught on, but are they doing it right?
For those who have been neglecting intra-workout nutrition entirely, pay very close attention, this article will unlock the gains you’ve been missing.
The idea of nutrient consumption during workouts has been tossed around gyms for the past decade or so. That being said, many bodybuilders have forgone this crucial strategy. Why?
Many intra-workout misconceptions exist. The mechanical digestion of nutrients diverts blood from muscles and is energy-robbing.
A long time ago, in a gym far, far away, someone made the statement, “Man, you don’t need supplements, just eat a good diet and you get everything you need to be jacked”.
Saying you don’t “need” supplements to get jacked is kind of like saying you don’t “need” to deadlift to get strong.
Sure, you might be able to do it. But if you ignore a tool that can help your training, then you are leaving a lot of gains on the table.
Now, the world of supplements can be a bit of a quagmire. It is hard to know exactly what supplements work, how they work, when to take them, etc.
When it comes to building muscle and getting more out of your training, there are 5 supplements that most people would benefit from.
Creatine supplementation appears to be the most effective legal nutritional supplement currently available for getting you jacked (i.e. enhancing your training and lean body mass). Long story short, creatine works by improving your body’s capacity to produce ATP during short, intense training.1
Related: The Absolute Beginner’s Guide to Bodybuilding Supplements
The research surrounding the ergogenic effect of creatine supplementation is pretty mind-blowing. There are easily over 500 peer-reviewed papers on the topic and approximately 70% of the research has reported an increase in exercise capacity.2,3,4
In both the short term and long-term, creatine supplementation appears to enhance the overall quality of training. This often leads to a 5 to 15% greater gains in strength and performance.
If you are trying to get bigger, faster, and stronger, but you’re not taking creatine, you are missing out on some serious gains.
Muscle fatigue kills your training.
Remember the last time you were doing weighted dips and you hit the wall and just couldn’t hammer out another rep even if your life depended on it? Beta-Alanine may help you get that extra rep in as it has been shown to reduce muscular fatigue and increase work capacity.
Serious lifters need massive amounts of energy and focus to fuel their intensive workouts.
Pre-workout nutrition and supplementation achieve these objectives in the most efficient manner possible.
However, the pre-workout period is also a time to promote muscle growth.
To experience the kind of muscle growth commensurate with intensive gym efforts, muscle protein synthesis must occur frequently, especially before, during, and after workouts.
Muscle functions in an anabolic or catabolic state. To experience ongoing muscle gains, the rate of muscle protein synthesis (the anabolic state) must continue to exceed the rate of muscle protein degradation (the catabolic state).
Every effort must be made to ensure the right nutrients are taken at the right times to keep growth on an upward trajectory. Pre-workout is the ideal time to prime the body for high performance, fat burning, and post-workout recovery. This article will show how.
Confusion reigns when it comes to pre-workout nutrition. Whole-food meals consisting of proteins and carbs are thought to be sufficient. Though important, whole foods pre-workout are only part of the equation. Which begs the questions: What about supplementation? What are the best options and specific ingredients?
As a committed gymgoer you may find yourself seeking answers on how to get the most from each workout through cutting-edge supplementation. Look no further. What follows is a detailed overview of the best pre-workout essentials needed to fuel workout intensity and engage the growth process.
People often forget that the supplement industry is just like any other, where product quality and consumer value can vary drastically from company to company.
While some companies actively strive to create the best possible product for the consumer, there will always be some that try to make a quick profit.
This article is going to help you separate the good from the bad and teach you the tricks of the trade that some companies may take to fool you into purchasing their less than reputable products.
Now, this isn’t to say all supplements are a waste of time. The key is to stay with the research backed products or ingredients.
It’s not all doom and gloom either.
Some supplements can help to improve acquisition of lean mass, boost sports performance, and help you drop considerable amounts of body fat, all while drastically reducing markers of disease such as cholesterol, blood pressure, and blood sugar.
Again, the key takeaway is to purchase the right ones, supported by well-designed research!
One common strategy companies may use is listing numerous ingredients in one product, such as a pre-workout. While these are often great at saving you money and time from having to make your own, it’s important to understand that most ingredients have a “minimum threshold”.
In other words, unless you ingest a specific or minimum amount, you will receive little or no benefit. For this reason, making sure your product is adequately dosed should be a top priority.
Furthermore, a half dose does not always mean you still get some benefit like you might logically think. When it comes to a lot of ingredients “it’s all or nothing”. For example, studies show if you consume 15g of whey protein you fail to muscle protein synthesis (key biological process behind building muscle).