If you are into Fitness or Gym, the world of supplements is a weird and wild one. There's one big reason why: Unlike medication, the Federal Drug Administration (FDA) does not require dietary supplements to be proven safe before they hit the market.

Remember, you don't need a prescription for supplements. You don't need a doctor's approval (although it's always a good idea to talk to your doctor before taking any supplement). And you often don't need a ton of money to buy a supplement either.

So instead of trusting the marketing lingo on the supplement label, here's an idea: Trust us. We've studied the research. We've talked to the experts. Heck, we've even tasted all this stuff.

What follows is a list of supplements you can trust to help you hit your goals, be they gaining muscle, improving strength, or losing weight—or all three. There are a few proven supplements that can aid an already good diet, sleep regime, and training program to ensure you get the most out of workouts. But quality definitely matters and that’s the main concern when considering using any products to get that competitive edge.

Note: Only take the recommended dosages listed on product labels as this is an effective and safe amount for most individuals. Also, it’s always a good idea to consult with a medical professional before implementing a nutritional supplement regime especially if you suffer from any pre-existing health conditions.

1. Optimum Nutrition Gold Standard 100% Whey Protein Powder

 

Protein is the ‘muscle-building’ macronutrient found in meats, dairy, nuts, grains, and more (apparently, it’s popular among the food groups). And It’s made from amino acids which are the building blocks of the body.

Protein is essential for the growth and repair of all body tissue in general. Not to mention, it fuels many chemical reactions, regulates hormones, keeps your heart and immune system healthy, and does so much for helping us to maintain our healthy bodies.

So, by now, you should be convinced of just how important it is for the Strongman athlete who needs to build maximum muscle mass and strength. Now, you definitely don’t “need” to supplement your protein with a powdered product but it’s extremely convenient and a great way to get in a decent amount of additional protein without anything else.

Well, Optimum Nutrition’s Gold Standard 100% whey is one of the better products out there overall not just because of the protein quality but mainly because of the overall value. It’s definitely nothing special but for a decent price you get a really good amount of servings, a powder that tastes pretty good, and it comes from a reputable company.

There are many different sizes and flavors too which is awesome for protein powder lovers! But a serving typically contains 120 calories, 1.5 grams of fat, it’s very low sodium (2%) and carb (1%), has one gram of sugar and 24 grams of gains-promoting protein. The protein is a mix of isolate (90% or more protein contents), concentrate (80% or more protein), and peptides.

As for additional ingredients, this product does have natural and artificial flavors, plus acesulfame potassium which is an artificial sweetener that may be a turn off for many people. And it also contains lactase for easier digestive of the dairy ingredients.

ON Gold Standard definitely isn’t a protein powder for the individual who prefers all-natural ingredients but it’s still a high-quality option and popular for a reason.

Not to mention, whey products are fast-digesting which means drinking a shake after a workout is ideal for promoting muscle growth, and whey also contains all essential amino acids in addition to leucine which is the branched-chain amino acid most responsible for muscle protein synthesis.

You can buy this product from Amazon which is pretty cheap: https://amzn.to/2w4FB6D

2. Muscletech Essential Series Platinum Multi-Vitamin

Just as its name would suggest, MuscleTech Platinum Multivitamin is a multivitamin supplement that has been designed specifically taking the needs of athletes, bodybuilders, and fitness-minded individuals into consideration.

This comprehensive multivitamin product combines essential vitamins and minerals with enzymes, herbal extracts, and even amino acids to offer a truly broad spectrum of nutrients to help you recover from your workouts and enjoy a boost to your general health and energy levels.

Although MuscleTech Platinum Multivitamin is far from being the cheapest multivitamin supplement on the market it does offer a reasonable degree of quality with clear labeling of how much of each ingredient you are receiving.

MuscleTech Platinum Multivitamin contains the following ingredients:

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Thiamin
• Riboflavin
• Niacin
• Vitamin B6
• Folic Acid
• Vitamin B12
• Biotin
• Pantothenic Acid
• Calcium carbonate
• Calcium Citrate
• Magnesium Oxide
• Zinc Oxide
• Zinc Amino Acid Chelate
• Copper Amino Acid Chelate
• Manganese Sulphate Monohydrate
• Molybdenum Amino Acid Chelate
• Potassium Chloride
• Amino Support Matrix, containing:
• Glycine;
• ALA (Alpha Lipoic Acid);
• L-Methionine;
• L-Citrulline Malate;
• L-Arginine Hydrochloride; and
• L-Cysteine
• Herbal Matrix, containing:
• Green Tea Extract;
• Saw Palmetto Fruit Extract;
• American Ginseng Root Extract;
• Echinacea Root;
• Ginkgo Leaf;
• Grape Skin Extract;
• Green Coffee Bean Extract;
• Turmeric Rhizome Extract; and
• Octacosanol
• Enzyme Complex, containing:
• Amylase; and
• Papain
• Mineral Support Complex, containing:
• Inositol;
• Boron Citrate;
• Choline Bitartrate; and
• Choline Dihydrogen Citrate
• Microcrystalline Cellulose
• Croscarmellose Sodium
• Hydrogenated Vegetable Oil
• Talc
• Polythylene Glycol
• Polysorbate 80
• Magnesium Stearate
• Silicon Dioxide

MuscleTech Platinum Multivitamin is by no means the most cost-effective multivitamin supplement for bodybuilding but it is a solid product that contains an impressive array of essential vitamins and minerals, as well as tons of extra beneficial ingredients.

MuscleTech is easily one of the most popular manufacturers of sports and bodybuilding supplements so it should come as no surprise that MuscleTech Platinum Multivitamin has been very well received by users and has been highly praised overall.

To summarize, ensure you are eating a well-balanced diet with loads of fruit and vegetables and high-quality protein sources to ensure you are receiving as many nutrients are needed to maintain your health and fitness lifestyle.

You can buy this product from Amazon which is pretty cheap: https://amzn.to/390aUOJ

3. BPI Sports Micronized Creatine

Creatine, which is the most studied and proven ergogenic performance aid known to the man currently. It helps to build muscle, increase strength and power output, and possibly even provide some endurance benefits as well.

Creatine is naturally made by the body and is located mostly in the muscles and brain. It’s converted into phosphocreatine and stored in the muscles for energy. But to get the performance and aesthetic benefits, supplementation is really non-negotiable as the body doesn’t make enough to support the desired performance benefits achieved with this amino acid.

Hence the reason for the abundance of creatine products on the market. But one thing to remember about creatine is that it’s not a miracle supplement and it’s not a performance-enhancing drug. So with that being said, it does provide a slight advantage which is quite obvious. Micronized creatine in powdered or any form, works plain and simple. And from a top brand, even more, likely that you’re getting quality. Well, BPI Sports is one of those top brands which make good supplements.

Each serving contains 5g of creatine monohydrate as the only ingredient to support performance and muscle growth and you really can’t go wrong with the price either considering you get 120 servings. With basic monohydrate powder though, it’s a good idea to do a loading phase which involves consuming 15-20g per day for the first 4 or so days and then maintain every day thereafter with 5g. This is well known to saturate the muscles with this amino acid much faster which will cause faster results.

You can buy this product from Amazon which is pretty cheap: https://amzn.to/3ccbUB0

4. Optimum Nutrition (ON) Amino Energy BCAA Drink

If you're a strength athlete or bodybuilder, we can't think of a single reason not to take BCAAs during your workout. Besides the fact that they taste delicious, sipping on BCAAs between sets may help speed up the recovery and repair processes after a tough workout.

A 2010 study published in the International Journal of Sports Nutrition and Exercise Metabolism found that participants who ingested BCAAs at 100 milligrams per kilogram of body weight, or about 9 grams for a 200-pound individual, experienced significantly less muscle soreness and damage following a high-volume squat protocol.

It appears that BCAAs, especially leucine, help to regulate protein metabolism by promoting protein synthesis and suppressing protein degradation, which may improve the recovery of muscles damaged during resistance training.

You can buy this product from Amazon which is pretty cheap: https://amzn.to/3a6Ut3g

5. Optimum Nutrition Enteric-Coated Fish Oil

Fish oils are an excellent source of omega-3 fatty acids, which provide myriad benefits for the body. For strength athletes and bodybuilders, we're most concerned with their anti-inflammatory and antioxidant properties. Intense resistance training can cause microscopic tears in your muscle fibers, leading to muscle damage and inflammation. While some inflammation is desirable, too much can delay the post-exercise recovery process.

Research suggests that omega-3 fatty acids can help reduce post-exercise muscle soreness and speed up the recovery process, getting you ready for your next session with the weights. As an added benefit, when combined with BCAAs and carbs, omega-3s can increase protein synthesis rates, leading to greater gains in muscle mass.

You can buy this product from Amazon which is pretty cheap: https://amzn.to/3cjjM42

Let us know in the comments which supplement is a perfect fit for you!

4:36 PM

If you have some fitness goal and your mind wants to hit the trail, treadmill, mat or bike but your body needs a little motivation to get off the couch. We get it. It's cold outside or it might be scorching hot. Whether you want to change up your routine or start one after a long hiatus these pro tips from our archives will help kick start your workout resolutions and set you on the path for success.

• 1. Take it slow. If you're just getting back to a workout regimen after a longish break, maybe don't try to start where you left off. "Trying to go all-out your first session back in the gym is a recipe for injury and frustration, so avoid that temptation," advises Greg Pignataro, a personal trainer with Grindset Fitness who specializes in strength and conditioning. "When trying to get back into the swing of things, start at a level that's no more difficult than a four or five out of 10. Starting at this manageable level will help prevent you from feeling overwhelmed. Slowly and consistently ramp up the challenge over your next few weeks. Do this, and you'll be back at your old level of performance — or beyond it — before you know it."

• 2. Use a foam roller to help prevent injury. Foam rolls can improve your performance, deepen your stretching, increase flexibility, and better your workout results. Using one for a few minutes a few times a week can help prevent injury too. "Personally, I use a foam roller any time I'm doing a cardio workout (such as running or spinning)," says celeb trainer Juliet Kaska. "I try to always foam roll out my legs before these types of workouts, especially my IT band because I'm prone to IT syndrome. Recently, I didn't stick with my usual foam rolling routine before a treadmill boot camp workout class and I ended up injured." Rolling, Kaska explains, specifically helps her clients release tightness and increase range of motion (especially for hip and knee flexion), and it can even reduce inflammation after a hardcore cardio sesh. "Foam rolling is really good for releasing tension by rolling out the knots that accumulate throughout our body from stress, misuse, and physical activity. Plus, it improves circulation, can help reduce [the appearance of] cellulite, and feels so darn good."

• 3. Save most of your stretching post-workout. "After your workout is a better time to stretch with more dedication," says Nichole Tipps, lead trainer for V Shred, a virtual fitness training program. "Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle." Before your workout do a light stretch and then allot 10-15 minutes for post-sweat stretches. "Ease your muscles into the idea that you will be challenging them to perform," Tipps instructs.

• 4. Shake up your routine. Finding what you love applies to work AND fitness (and pretty much everything else). Break out of a fitness rut by trying something new – boxing, spinning, yoga – or mixing up your routine each week for a little variety. Here are 7 Tips to Actually Enjoy Exercising, including grabbing a buddy, making a killer playlist and stocking up on new gear to get you motivated.

• 5. Start with strength, end with cardio. Not sure whether to hit the weights or the treadmill when you make it to the gym? "The biggest scientific benefit to finishing with cardio is an added metabolic burst," explains Bree Branker, FitOn trainer. "This can contribute to faster and greater weight loss." The rush of cardio at the end of your workout can inspire you to come back for more too. "I love to end sessions with cardio to really achieve that high heart rate, sweat-all-over type of accomplishment that screams, 'I did it!'"

• 6. Train your flexibility. "It's important for adults to be strategic about including flexibility training into their workouts because maintaining flexibility and physical function as we move into middle and older adulthood is associated with a better quality of life and independent living," says Dr. Rachelle Reed, Ph.D., Director of Fitness Science at Orangetheory Fitness. Dr. Reed explains two main types of flexibility training that you should aim to incorporate into your routine: "Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).

• 7. Don't be discouraged if you've been out of the game. It's never too late to start exercising if you want to improve your health found a study published in JAMA Network Open. Dr. Jennifer Haythe, MD, a New York-based cardiologist and co-director of the Women's Center for Cardiovascular Health and Columbia, explains, "The heart is a muscle and can always be trained like any muscle. Picking up exercise at any time has been shown to improve blood pressure, heart rate, cholesterol, mood, and sleep." Starting at just two hours a week and gradually increasing can be enough to make a difference. Anthony McClain, a certified strength and conditioning specialist (CSCS) and host of podcast Bout That Time, explains, "Six to eight hours of vigorous activity sounds nice to me, yet studies have shown as little as 30 minutes of moderate/vigorous activity five days a week yields consequential qualitative and quantitative health benefits."

• 8. Ease in by starting at home. Jumpstart your new workout routine at home to build up your confidence and get motivated!

Let us know whether you liked our tips! Follow us on Facebook, Instagram!

2:00 AM

Whey Protein just the fuel of big-bodied muscle heads. Don’t get us wrong, if you’re getting good quality workouts in and sticking to a diet full of lean protein, fiber- and vitamin-rich veggies and fruits, and good-quality carbs, and still not seeing the results you want, whey protein will help you gain greater results. But that’s not the only reason it should be a part of your daily routine. We narrowed down the top six health benefits tucked away in your tub of whey.

1. Lose fat and preserve muscle

Have you reduced your caloric intake hoping to shed some flab? If so, you might be interested to learn that researchers in Minnesota conducted a 12-week study where subject’s daily caloric intake was reduced by 500 calories. They then gave some participants whey and the rest were given an isocaloric mix beverage. Those consuming whey lost a significantly greater amount of body fat (6.1% total) and better preserved their muscles. If you have an urge to snack on something, try a whey protein bar.

2. Increase size and strength

Hitting the gym hard hoping to make strength gains? Researchers at Baylor University in Waco, Texas, took 19 men performing resistance training over a 10-week period and gave some of them 14 grams of whey and casein protein along with 6 grams of free amino acids, while giving the rest a 20-gram placebo. Those who consumed the whey had greater increases in fat-free mass and muscle strength. The key is to follow the example of the study and consume whey one hour before and after the exercises.

3. Reduce hunger

Hungry? Whey could help you reduce hunger and avoid developing a bowling ball-shaped physique. Australian researchers had 28 obese men consume four different drinks. Those who consumed the beverage containing 50 grams of whey had significantly reduced levels of ghrelin (a hormone that tells your brain you’re hungry) up to four hours later. So instead of munching on unhealthy party snacks, drink a protein shake beforehand.

4. Fight cancer

Cancer is a lethal lottery that’s touched far too many family trees. Fortunately, there are ways to protect against it. One way is to get regular screenings for the specific type of cancer that may run in your family. Various studies have also concluded that whey protein may help in the fight against some common forms of cancer including prostate and colon. If you’re at risk, remember to get screened, listen to the advice of your medical professionals, and consider including whey protein in your diet.

5. Manage stress

Are you feeling stressed? Don’t even think about reaching for liquor because studies conducted in the Netherlands appear to have found a far better alternative for those vulnerable to stress. Researchers put 58 subjects through experimental stress and found that those who consumed whey protein experienced fewer symptoms of depression and seemed in a better mood than those who did not. They concluded that there were likely changes in the brain serotonin. Instead of drowning your sorrows in booze, opt for a refreshing whey protein shake.

6. Improve immunity

Want to improve your immune system? University of Alberta researchers found that male subjects involved in strenuous aerobic activity suffered from significantly reduced glutathione levels that could impact on such things as the nervous, gastrointestinal, and immune systems. However, they also discovered that by supplementing with whey protein, the subjects experienced a significantly lesser reduction in glutathione levels. If you like extended cardio sessions, but don’t want to risk a reduction of glutathione levels, combat those effects with whey.

6:17 AM

As we all know, that compound lifts are very important for developing strength, functionality and hypertrophy. The big lifts target several muscle groups at once by recruiting the maximum number of muscle fibers and therefore, generates more EPOC (excess post-exercise oxygen consumption).  Well, no doubt compound movements are a better bargain over isolation movements but the question is, are compound movements best to target all the muscle groups? The answer is, may be no!


There are certain isolation exercises that you just cannot skip in your workout if you are looking for some real precision training and targeted hypertrophy. In this article, I shall be discussing the 3 important isolation exercises; that you just can't skip:

Lateral Raises AKA Side Raises

Looking for that 3D shoulder look? Well, without developing your medial deltoids aka the outer deltoids, you just can't get there. Shoulder adduction is the prime function of your outer deltoids, and therefore, lateral raises are the best exercise to target your medial deltoids. Seated lateral raises, standing lateral raises, lateral raises with a pulley, hanging lateral raises and so on, are the few common variations of the exercise.

Leg Curls

Remember those chicken leg trolls on social media; I am sure you do not want to be one of them. Well,  when it comes to leg development, of course the quadriceps are the biggest muscle group, however, that is just the front view of your legs but when it comes to well-developed legs, you just can't miss that part of your thighs, i.e. the hamstrings.  The primary function of your hamstrings is knee flexion (bending of knees). The best exercise to grow your hamstrings is definitely leg curls. Prone lying leg curls, standing leg curls and seated leg curls are the most common variations of the exercise. However, the seated leg curl is the best among all; for an optimum and effective hypertrophy.

Calf Raises

Probably the most ignored exercise among the trio. Imagine having a well-developed massive upper, decent quadriceps, hamstrings but tiny, pencil-like calves. No wonder, it looks like crap. Therefore, you need to treat your calves' equivalent to the other muscle groups; if you are really aspiring for some defined wheels aka the legs. When it comes to calf muscles, there are two major muscles to keep in mind, the soleus and the gastrocnemius. The primary function of your calves is the planter flexion at your ankle joint.  Since, the calf is biarticular muscle i.e it crosses the two joints, it also plays a major role in knee flexion.

Standing calf raises are the best exercise to train the gastrocnemius, however, doing seated calf raises will optimally target your soleus muscle of the calf muscle group.

Here is a tip: Train your isolation movements with either light or moderate weights. The idea is to create a better mind-muscle connection, and maintain the time under tension (TUT) principle, when it comes to the isolation movements.

Hence, the next time you hit the gym; do not forget these imperative isolation movements.

Have fun and stay safe, training!

2:10 AM

When it comes to exercise and weight loss, most of us are bogged down by thousands of questions and confusions that keeps us from getting up and hitting the gym. How can we optimize our workouts to extract maximum effects from it? Well, the secret lies in our diet. With so many varieties of energy drinks, bars, powders and supplements available in the market, we are confronted with yet another dilemma. But what if it was possible to get all the necessary carbohydrates, proteins and healthy fats from a well-planned diet? Here is a list of few nutritious foods that you can eat before and after your daily workout session in order to make the most out of it.

8 Foods to Eat Before a Workout:

Our body works exactly like a machine that requires fuel for running. Therefore, pre-workout foods must be rich in carbs, lean protein, fibers and healthy fats that help the muscles to endure the hardships of high intensity exercises. Carbohydrates and protein must be consumed in the ratio of 4:1.

Oatmeal:

Oatmeal is a super food that is packed with carbs, proteins, minerals, essential fatty acids and it is a great source of fibers as well. Oats is complete pre-workout food for those who hit the gym in the morning when you don’t have time to eat breakfast 1-2 hours before the workout. Oats settle well without giving you a bloated feeling and takes time to digest thereby keeping you satiated for longer slowly releasing sugar into the blood stream.  Addition of fruits and berries will help you keep hydrated throughout the workout.

Sprouts and Legumes:

Sprouts and legumes are one of the healthiest snacks that are highly nutritious. Sprouts are rich in vitamin K and C, proteins, fibers and minerals. Sprouts are loaded with complex carbohydrates that take longer to break down thereby releasing energy for a longer period of time. This makes it ideal for consumption 1-2 hours before the workout.

Fruit Smoothies:

Fruit smoothies are ideal pre-workout snack when you are running short of time. It takes seconds to prepare and you can have it on the go. Opt for fruits with high glycemic index such as mango, banana, pineapple, and watermelon. The carbohydrates present in the fruits breakdown rapidly to supply energy during workout while the proteins help in checking muscle damage.

Bananas:

Bananas act as powerhouse of fuel that helps the body to function effectively throughout the day. It’s a great source of carbohydrates, potassium and manganese that helps prevent muscle cramps, helps wound healing and increases bone strength and endurance. Eat a banana along with a cup of yogurt at least an hour before hitting the gym for optimal results.

Protein Shake:

Protein shakes consist of powdered forms of protein such as soy or whey, which is a by-product of the cheese-making process. You can have with milk or water, it resembles a milkshake-style drink. It helps to grow your muscle and the recovery of it. Recommended servings 2 scoops a day, before and after workout. Each scoop usually include about 20-24g of protein.

Whole Grain Bread:

Whole grain bread is one of most mess-free sources of carbohydrate that requires absolutely no time to prepare and can be coupled with some great protein sources such as hard boiled eggs, few turkey slices or honey. It is an ideal pre-workout snack to develop muscles.

Greek Yogurt:

Greek yogurt is packed with protein, almost double than regular yogurt that keeps the muscles energized throughout the workout. In addition, it is easy to digest and therefore ideal for the days when you feel like pumping the iron or go for intense exercises. It is easily digestible and therefore ideal for those with sensitive stomach. It is also a great source of carbohydrates that make up for the pre-workout energy requirements.

Eggs:

The good old eggs are one of the richest sources of proteins and minerals. It is easy and quick to prepare and great to eat. You can either have them hard boiled or scrambled. And yes, you can have the yolk as well because it improves the level of HDL in blood level thereby protecting the heart.

Caffeine:

Research shows that caffeine before exercise can actually enhance performance by supplying energy to the muscles. Caffeine signals the muscles to burn stored fats rather that carbohydrates for extracting energy. Caffeine also helps prevent muscle soreness post-workout. Although caffeine is present in various sports drinks, tea and chocolate, but its better have a cup of black coffee before you hit the gym in order to boost up energy.

8 Foods to Eat After a Workout:

Our body uses a lot of energy during exercises that should be replenished properly for the muscles to recover. The two most vital requirements of the body post workout are fluids and carbohydrates which should be taken within half-an-hour of exercising for the body to use the nutrients effectively.

Kiwi:

Kiwi fruit is a powerhouse of nutrients that has more vitamins and minerals per gram compared to any other fruit. It is packed with vitamin C, potassium, fibers and antioxidants that help relieve muscle soreness.

Sweet Potatoes:

Sweet potatoes are a good source of carbohydrates and antioxidant nutrients like beta-carotene that protects the body against free radical produced during the workout. It is a rich source of vitamin D and potassium that provides energy boost and helps relieve muscle cramps and injuries suffered during workout.

Dried Fruits and Nuts:

The yummy crunchy snacks are ideal for those days when you are running a bit late. Just have a pack full of mixed dried fruits and nuts in your bag that you can munch on while returning from the gym. Nuts are packed with proteins while dried fruits are a good source of simple carbohydrates that are easily digestible and better supplier of muscle glycogen compared to complex carbohydrates.

Orange Juice:

Replenishment of fluids lost from the body during a workout is extremely important, but instead of gulping energy drinks and sports drinks try natural fruit juices like orange juice that is a great source of vitamin D and potassium that supplies energy and helps in restoring fluid level of the body post exercise. In addition, fruits juices work as effective antiaging agents.

Eggs:

The good old eggs are one of the richest sources of proteins and minerals which is also required after a workout because it has proteins. And yes, you can have the yolk as well because it improves the level of HDL in blood level thereby protecting the heart.

Grilled Chicken with Vegetables:

Grilled chicken and vegetables is the ideal recovery food after a strenuous exercise session when our body is drained out of energy and fluids. It is a dish full of wholesome nutrients that restores protein and carbohydrates in the body without making us feel bloated and full.

Salmon:

Salmon is complete source of nutrients packed with proteins and omega 3 fatty acid- an essential antioxidant with anti-inflammatory  properties that helps lower the level of muscle inflammation during exercise, increase blood flow to muscles thereby reducing muscle soreness, enhances fat burning and slows down muscle loss. It is a complete food that helps the body to maximize the benefits of a workout.

Chocolate Milk:

Put aside the sport and energy drinks and grab a glass of sinfully healthy chocolate milk post workout. Recent research has shown that chocolate milk is one of the most effective post-exercise recovery drinks. It has double the amount of carbohydrates and protein compared to any sports drink or plain milk that is essential for revitalizing the tired muscles. In addition, it also contains calcium, sodium and sugar that helps regain energy.

Cereal with Milk:

Although cereal is a traditional breakfast food but it is actually good during any time of the day. Cereals work wonders as a post exercise snack too. It is a rich source of carbohydrates, proteins, fiber and calcium that is vital for muscle recovery and energy. In addition, it also replenishes the post workout fluid needs to certain extent.

Protein Shake:

Protein shakes consist of powdered forms of protein such as soy or whey, which is a by-product of the cheese-making process. You can have with milk or water, it resembles a milkshake-style drink. It helps to grow your muscle and the recovery of it. Recommended servings 2 scoops a day, before and after workout. Each scoop usually include about 20-24g of protein.

2:57 AM

Get out your workout logbook and tighten up your wrist straps as we countdown the 10 most likely derailments of your training progress and explain how to avoid them. Class is in session.

Mistake #10 Cheating Your Gains

Used correctly, cheating can up the intensity of sets, but it’s frequently employed too soon and therefore lessens intensity. Many bodybuilders cheat (i.e., use bad form) throughout a set, and therefore transfer stress away from the targeted muscles. Biceps curls, for example, are often cheated from start to finish by the use of momentum, which shifts the focus off of the bi’s and onto the front delts.

Solutions

• Learn how to do each exercise with the proper form, and then practice until you have this form mastered. Warm-ups and the lighter sets of a pyramid are also like practice rounds to get you into the groove, so you can do your heaviest sets correctly.
• If necessary, take steps to curtail cheating, such as standing against a wall and/or pressing your elbows against your sides during barbell curls or performing side laterals while seated.
• Do not loosen your form until you’ve reached full-rep failure. Cheating should be used to make a set harder (pushing it beyond failure), not easier (preventing you from reaching failure via strict reps).

Mistake #9 Going Too Low

The best range for muscle growth is 8-12 reps per set. Consistently doing 7 or fewer reps with heavier weights may feed your pride in the gym, but it won’t build as much muscle as moderate reps with moderate weights. A recent study found that when subjects used a weight that allowed them to complete 25-30 reps per set, they increased muscle protein synthesis (the process that leads to muscle growth) by 60% more than when they did sets with a weight that limited them to 4 reps. What’s more, going too heavy often leads to truncated reps. This is especially true of leg presses. It’s likely you can use more metal with this exercise than any other.

This stokes your ego, and because the guy before you used 900 for six half-reps instead of 600 for 12 full reps, you want to crank out 900-pound partials, too. Resist this urge. More reps and better form with a lighter weight will build more mass.

Research

A recent study from Italy found that when subjects did dumbbell shoulder presses with half-reps or three-quarter reps, they did not use nearly as much deltoid muscle fibers as they did when they did full reps. Using more muscle fibers during an exercise will make that muscle bigger. Even when training for power, the fewer reps you do, the harder it is to eke out another one and thus make consistent gains.

Solutions

• Do movements from full stretches to full contractions. Carefully control the negative half of reps.
• Keep the reps of most sets in the 8-12 range.
• Focus on your muscles contracting, not the weight moving.

Mistake #8 Failing to Fail

Failure is the point in a set when you cannot complete another full rep with good form. Not every working set needs to enter the failure zone, but many bodybuilders fall far short of failing on every set. Often this is because they set a target well within their reach, hit it and quit.

Solutions

• On a failure set, don’t bail out of a strict rep until it has stalled for at least three seconds. Then you can stop, or you can cheat just enough or get just enough assistance to complete the rep.
• Keep a workout log, noting your personal bests in lifts. “Beating the logbook” will give you something to shoot for each workout.
• Don’t set a rep target unless it’s beyond your full-rep comfort zone and, ideally, a personal best.
• Shoot for at least one or two sets taken to failure on every exercise you do.

Mistake #7 Machine Love

Most modern gyms have a plethora of machines, but resist the urge to fill the bulk of your routine with mechanical movements. Barbells and dumbbells remain the best bodybuilding tools ever invented, and free-weight or bodyweight exercises should be the cornerstones of your routines for chest, back, arms, shoulders and quads. The best chests of Arnold Schwarzenegger’s era still compare favorably with the 12 pecs in this year’s Mr. Olympia posedown despite all of our modern advantages.

Why? Pecs then were worked almost exclusively via barbell presses, dumbbell flyes and dips.

Solutions

• Do mostly free-weight and bodyweight basics.
• Emphasize compound exercises (those that use more than one bodypart). For example, do dips and close-grip bench presses for triceps, as opposed to all mechanical isolation exercises like pushdowns and machine extensions.
• If you do mechanical lifts, try to choose a unilateral Hammer Strength, FreeMotion or similar machine that approximates the freedom of free weights.

Mistake #6 Insufficient Intensity

There are those who never push sets beyond full-rep failure and thus never truly challenge themselves in the gym, and there are those who have journeyed deep into the pain zone but, over time, their intensity progressively wanes. For the former, there are several techniques for going beyond failure, including forced reps, cheating, partial reps, rest-pause, negative reps, static contractions and descending sets. (Research shows that techniques such as forced reps boost growth hormone levels far higher than workouts in which sets are taken just to muscle failure and not beyond.) For the latter, almost everyone experiences periods of waning intensity.

The mistake is trying to work your way out by doing more of the same. Instead, you need to recharge your physical and mental reserves. To reach your goal in the fastest time, you sometimes need to slow down, or stop and refuel.

Solutions

• Learn the various techniques for pushing your sets beyond failure and apply these to a few sets each workout. Not every technique fits every exercise. For example, you don’t want to cheat squats or do negative-only deadlifts, but a spotter can help you with a couple forced reps on squats and you can rest-pause deadlifts.
• Waning intensity is a warning sign for overtraining. Heed this warning, and cut down on your workout frequency and/or take a week or two away from the gym.
• Cycle higher intensity periods of 8-12 weeks with lower intensity periods of 2-4 weeks. In the latter, break up your normal training style with something fresh, like circuit training, powerlifting or high reps (20-50 per set).

When you’re back on the fast track and trying to push sets to failure and beyond, choose challenging but (barely) attainable short-and long-term strength goals.

Lessons Learned

• Only cheat to extend sets beyond full-rep failure.
• Keep most of your sets in the 8-12 rep range.
• Push some working sets to the point where you fail to complete a full rep on your own with proper form.
• Choose mostly free-weight and bodyweight exercises.

Push some working sets beyond full-rep failure and cycle your training to maintain intensity.

Mistake #5 Too Little Rest

When it comes to overtraining, we prefer to focus on the resting component and not the working component because, for most bodybuilders, the problem is not too much workout volume or intensity. Instead, the culprit negating their gains is almost always insufficient rest between workouts. You need to properly space your gym sessions to make certain you fully recover and grow before hitting the heavy iron again.

Solutions

• Allow at least 72 hours between workouts for most body parts (calves and abs, excepted). So if you train triceps on Monday, you can hit them again on Thursday.
• Avoid doing heavy squats and dead-lifts on successive days. Try to schedule 72 hours between such workouts.
• Be aware of how secondary muscles are worked in compound exercises and schedule your workouts accordingly. For example, front delts get stressed during chest-pressing movements, so avoid training shoulders and chest on contiguous days. Instead, allow at least 48 hours between such workouts or hit both in the same session, so they can recuperate simultaneously.
• Cardio can rob your recuperative reserves. Avoid leg-intensive cardio the day prior to leg day.

Mistake #4 Avoidance

Except for those lucky few who already have too much of a good thing, bodybuilders don’t neglect biceps or pecs. On the other hand, from raw neophytes to those doing their thousandth workout, too many bodybuilders neglect cardio, stretching and abs none of which provide the pleasing pump of dumbbell curls or bench presses and they may not allow any room in their routines for smaller bodyparts, such as forearms. You’re likely unaware that you’re shortchanging some crucial bodybuilding components and therefore shortchanging your overall progress.

Solutions

• Sweat the “small stuff.” Make time and space in your routine for abdominals, calves, forearms, lower back and traps. In fact, abs and calves can be trained more frequently than other body parts. Likewise, always schedule time for cardio, instead of relegating it to “if I have time” status.
• Give every bodypart its own routine. Instead of a “leg routine,” have a “quad routine” and a “ham routine” and a “calf routine,” even if one follows the other in the same workout. Similarly, give your traps their own routine instead of merely lumping them in with shoulders or back.

Find a way to work in muscles you might otherwise avoid, such as abs. You can do this by performing sets of abs between those for another bodypart, such as shoulders.

Mistake #3 Missing the Target

Abs, back, quads, triceps and traps those are five bodyparts where, over the course of our classes, we discussed missing the targeted areas with exercise selection and performance. What do they have in common? They’re all complex bodyparts with a variety of areas to hit and thus a variety of areas to miss. Too many bodybuilders think they’re hitting, say, their lower lats or outer quads while in fact they’re whiffing over and over again.

Solutions

• Know your anatomy. For example, the deltoids and triceps both have three heads. You need to know where those heads are before you can then target each one.
• Learn how to hit the target. Sometimes the best exercise may surprise you, but trust us to give you the proven formulas as well as the latest scientific research, so you’ll know precisely how to nail every target.

Do your target practice. It’s up to you focus the most stress on the muscles and areas of muscles you want to grow to attain a complete physique.

Mistake #2 Short and Quick

It’s easiest to stay in the midrange of reps and avoid stretches and contractions, and that’s why bodybuilders work the middle on set after set. Consequently, they also minimize their gains. This can and does occur with any bodypart, but it’s especially prevalent on leg day. Too many bodybuilders go too short and quick on reps of squats, leg presses and standing calf raises. This allows you to move more metal, but not motivate more muscle. The key to growth is stressing your muscles through full ranges of motion.

Solutions

• Learn the proper range of motion, and use a weight that allows you to get at least eight full-range reps.
• During reps, forget the weight and instead focus on feeling your muscles contracting.
• You may wish to extend some sets via burns (quick partial reps), but do this only after reaching failure with full-range reps.

Mistake #1 Same Old Workout Syndrome

The most common training mistake is sticking to the same routine long after it’s outlived its usefulness. For some, it’s a lack of imagination that keeps them doing the same basics in the same order. For others, a kind of inertia takes over, so they robotically do the same exercises for the same reps with the same weights, giving their muscles no new stress to adapt to. If you’re making continuous strength gains on a routine, you can stick with it. If you’re not, change it now.

Solutions

• As with our number three mistake, sometimes the problem is a lack of knowledge. Learn all the exercises you can do for each bodypart. You may be surprised by all the variations to even limited movements like shrugs and wrist curls.
• Try the various machines in your gym. Sometimes just subtle differences in things like the placement of pulleys and hinges can make a big difference in how two similar machines work your muscles.

It’s not just exercise selection you can alter. Other variables include the number of sets per exercise, the number of reps per set, exercise order and the workout order of your training split.

Lessons Learned

• Schedule at least 72 hours of rest between working bodyparts.
• Make time for your smaller bodyparts, and schedule each into its own routine instead of lumping it in with others.
• Learn your muscle anatomy and how to focus exercises on specific areas.
• Learn the proper range of motion, and use a weight that allows you to get at least eight full-range reps.
• Embrace variety and regularly alter the variables of your routines.

7:57 AM