Better Than Protein For Building Muscle?
Filed under: Mass Building, Supplements — Jeff Anderson @ 3:37 pm
Every guy (and gal) looking to build muscle and burn fat has a tub-o-protein in their pantry, right?
(Arguably) you’re not really “serious” if you don’t.
But there’s an old school supplement that works even better than your fanciest-schmanciest protein powder…
…and it’s one of my “must have’s” for maximizing your gains!
The Muscle Building Supplement That
Works Even BETTER Than Protein!
First of all, there’s nothing really “new” about this supplement. It’s been around since the days Ahnold was lifting down at Venice Beach.
But the real question is…
…are YOU using it right now?
I’m talking about Branched Chain Amino Acids. Branched chain amino acids are essentially “broken down” protein and they’re what I call the “crack cocaine” of supplements.
Do you have a bag? You should!
Here’s why…
A recent study at Charleston College (South Carolina) studied 36 “experienced” lifters and randomly assigned them to one of 3 groups:
* Group 1: Consumed 14 grams of BCAA’s during workouts
* Group 2: Consumed 28 grams of whey protein during workouts
* Group 3: Consumed 28 grams of carbohydrates (sports drink) during workouts
All of their workouts and diets were standardized to keep the playing field even, but at the end of the the 8 week trial, the results were NOT even!
The group taking the BCAA’s ended up burning more fat, adding more muscle, and gaining more strength than those using either only the whey protein or the carbs.
What You Need To Do…
I’m not saying ditch the whey protein. DON’T!
BUT…you definitely should be consuming some straight up BCAA’s on a daily basis if you’re trying to build muscle and burn fat.
Now a word of warning here…
Do NOT go down to your local supplement store and buy a bottle of BCAA tablets (the most common way they’re sold).
You’ll end up spending a fortune on them and they’ll be gone in a matter of a week or so.
Instead, buy your BCAA’s as a POWDER in bulk. It’s waaaaaay cheaper and will last you a long, long time.
Here’s a link where I buy mine: http://purebulk.com/branch-chain-amino-acids-bcaa
(Note: If you buy this, put the word “musclenerd” in the coupon code field and they’ll give you a 5% discount because I sent you.)
You don’t need to use as much as the study did because I still recommend that you consume some whey protein isolate AFTER your workout.
Just add about 5-10 grams to your workout drink (or use my full “During Workout Power Potion” from www.MakeYourOwnSupplements.com) and you’ll experience greater amino acid uptake to stimulate more growth.
Tuesday, April 27, 2010
Pre Workout Supplements – Six Super Star Supplements
Pre Workout Supplements – Six Super Star Supplements
By Vince On April 27, 2010 Under Featured Post, Training Supplements
6 body-energizing pre workout supplements that can make the difference between an average and a amazing workout.
By Vince Del Monte
If you’re like me, then you like to turn good into great every chance you get.
That includes your workouts.
I would rather have an amazing workout rather than an average workout.
Wouldn’t you?
As a fitness enthusiast and bodybuilder you are always trying to get to that next level of your physique, especially with short and t-shirt season fast approaching!
Today I want to cover six super star supplements that you can use 60-minute to 30-minutes before your workouts. This information is geared to my advanced readers, with at least one year of consistent weight training experience and looking for an edge.
You understand that nutrition and a professionally-designed training program are the key components to an amazing workout but you also admit that the difference between an average workout and amazing workout can be supplementation. Supplements do make a 5-10% difference so if you’re at that point in your training where that extra 5-10% is just what you need, I’ve got some killer preworkout formulas to improve your training.
As you know, my first body transformation from 149 pounds to 190 pounds – a gain of 41 pounds of muscle in 6 months – resulted from very little supplement use. Just whey protein powder, a multi vitamin and fish oils.
Over the past few years I’ve been experimenting with more supplements and a variety of pre workout rituals and I’m happy to share that these were six super star supplements that have had a solid impact on my workouts.
Remember, without eating quality carbohydrates and proteins 90-minutes before you workout, don’t expect for these six supplements to power you through your workout alone.
Super Star Supplement #1: Creatine
Unless you’ve been living under a rock you know that creatine is one of the most potent supplements ever discovered. Creatine can help you improve your lean muscle mass in as little as 2-weeks, boost energy, endurance, strength, power and even burn fat.
Top Reason To Use: The biggest benefit is that it helps create more intensity in your workouts, which is what separates the men from the boys in the gym. The longer and harder you can train, the more muscle you can gain and more fat you burn.
Dosage Guidelines: Males don’t need more than 5 grams before their workout and females don’t need more than 5 grams after their workout. Females can use as little as 2.5 grams before a workout.
INSIDER TIP: Drink a lot of water and don’t let it sit in your liquid for too long or else it’ll lose it’s potency. Also, don’t take creatine with alcohol or caffeine because creatine works by creating an osmotic affect (water storage), which leads to cells swelling with water.
I currently use Power XD from Blue Star Nutrition. Use the coupon code “maximize” if you pick this up and you’ll get some free stuff. The CEO of Blue Star, Adam Cloet, is a good friend of mine.
Super Star Supplement #2 Beta-Alanine
Beta-alanine is a non-essential amino acid naturally made in your body. Beta-alanine can boost muscular strength, power output, muscle mass, anaerobic endurance and aerobic endurance. When you exercise your body creates lactic acid, which is when you experience the burn feeling. This prevents you from being able to push your body to the max, maintain forceful muscle contractions and do more reps, which seriously hampers your ability to make new muscle gains.
Top Reason To Use It: Beta-alanine produces carnosine in your muscles, which leads to increased power, strength and endurance. You’ll also experience intense vasodilation/pumps from your first few doses of beta-alanine. This happens because beta-alanine produces carnosine and carnosine is a precursor to producing nitric oxide.
Dosage Guidelines: No more then 3-5 grams per day is needed to significantly boost carnosine levels.
INSIDER TIP: It takes about 3-4 weeks to feel a big difference but you should stay on it for at least 3 months minimum to optimize carnosine levels.
Super Star Supplement #3 Protein Isolate Blend
If you’ve been following my reading since 2006, you’ve likely added a high-quality, low carb protein powder into your diet. Excellent job. If, however, you you want to maximize your workout, you need to include a blend of isolated proteins to give you the best protein sources including whey, casein, egg and milk isolates.
Most protein powders have at least one of these isolates, but the product I use, ISO-SMOOTH, delivers all four of the best protein sources in isolate form.
Top Reason To Use It: Bottom line, protein is critical for muscle growth. Your muscles need protein to recover and in turn grow after a workout. Taking a blend protein like ISO-SMOOTH provides a rapid and extended absorption rate because their is both fast and long releasing proteins for an immediate and sustained anabolic effect. This is one of the key elements to accelerated growth from your workouts.
Dosage Guidelines: Males should take at least 30 grams, which is usually 1 scoop. Females can receive the same benefits with at least 15 grams of protein before their workout.
INSIDER TIP: I do make a small commission if you purchase Adam’s ISO-SMOOTH, which is not the reason you’re going to hear more about Blue Star Nutrition in the coming months. I really like ISO-SMOOTH because it contains CLA, flax powder and bromelain (which are digestive enzymes), plus you get your 4 blends of protein in 1. Lastly, Adam’s ISO-SMOOTH is lactose free, sugar free, mixes easily and tastes incredible. Don’t forget to use the “maximize” code for some free stuff.
Super Star Supplement #4 Caffeine
Not only does caffeine give you a spike in the morning but it can give your workout a spike. A popular stimulant, for endurance athletes, research now shows that caffeine works equally effective for weight training. Caffeine works better during a fat-burning cycle when you’re not taking supplements like creatine and arginine. Do not mix and match these supplement together. When taken before a training session, caffeine helps break down fat instead of stored carbs (glycogen) for energy. It also helps release calcium, which leads to more forceful muscle contractions.
Top Reason To Use It: Caffeine dulls your pain receptors and helps slow and prevent fatigue, which means you’ll train longer and harder leading to increased muscle mass and more fat loss.
Dosage Guidelines: Males can take 200-300 milligrams before training and females don’t need more than 200 milligrams.
INSIDER TIP: For accelerated fat loss, have a large cup of black coffee on a empty stomach and do cardio at 6am in a fasted state. Just walk on a treadmill for 35 minutes 5x a week at a steep incline and you’ll lose at least an extra 1-2 pounds of fat each week.
Super Star Supplement #5 Brach Chain Amino Acids
Another power-house supplement that has been getting a lot of attention in literature and a lot of experimentation from myself and my clients. Here’s what you need to know: BCAAs are composed of three essential amino acids (leucine, isoleucine and valine). Your body relies on these three stooges for muscle protection and ability to build muscle. The more BCAAs in your body, the less chance for muscle loss.
Top Reason To Use Them: They prevent muscle breakdown so if you’re cutting fat be sure to include them in your diet and always have them in your cupboard.
Dosage Guidelines: Males can take 10 grams before a workout and females can take 5 grams before a workout.
INSIDER TIP: Mix 5 grams of creatine and 5 grams of glutamine to make the ultimate “muscle-protection” cocktail before your workout.
Pretty much all BCAAs products are the same and pretty cheap to make and cheap to purchase. I use Adam’s BCAA XD brand because of the XD technology. Again, don’t forget to use the coupon code “maximize” to get some free stuff included.
Super Star Supplement #6 Arginine
Although you can get arginine, a essential amino acid, from almonds and several types of nuts, your body does not always get enough of it. Arginine in your pre workout cocktail can increase blood flow and growth hormone levels. It converts into nitric oxide once ingested, which dilates (opens) blood vessels thus ensuring fluids and nutrients reach the muscles, quickly. This means you’ll experience a stronger pump in your muscles, which can have indirect influence on muscle growth.
Top Reason To Use It: Arginine has a powerful antioxidant ability, supporting the immune system by scavenging free radicals. This helps speed up recovery so you can train longer and harder next time.
Dosage Guidelines: Males can take as high as 5 grams and females 3 grams.
INSIDER TIP: Too much arginine can lead to diarrhea, weakness and nausea, so start with a smaller dosage then recommended above and increase gradually.
By Vince On April 27, 2010 Under Featured Post, Training Supplements
6 body-energizing pre workout supplements that can make the difference between an average and a amazing workout.
By Vince Del Monte
If you’re like me, then you like to turn good into great every chance you get.
That includes your workouts.
I would rather have an amazing workout rather than an average workout.
Wouldn’t you?
As a fitness enthusiast and bodybuilder you are always trying to get to that next level of your physique, especially with short and t-shirt season fast approaching!
Today I want to cover six super star supplements that you can use 60-minute to 30-minutes before your workouts. This information is geared to my advanced readers, with at least one year of consistent weight training experience and looking for an edge.
You understand that nutrition and a professionally-designed training program are the key components to an amazing workout but you also admit that the difference between an average workout and amazing workout can be supplementation. Supplements do make a 5-10% difference so if you’re at that point in your training where that extra 5-10% is just what you need, I’ve got some killer preworkout formulas to improve your training.
As you know, my first body transformation from 149 pounds to 190 pounds – a gain of 41 pounds of muscle in 6 months – resulted from very little supplement use. Just whey protein powder, a multi vitamin and fish oils.
Over the past few years I’ve been experimenting with more supplements and a variety of pre workout rituals and I’m happy to share that these were six super star supplements that have had a solid impact on my workouts.
Remember, without eating quality carbohydrates and proteins 90-minutes before you workout, don’t expect for these six supplements to power you through your workout alone.
Super Star Supplement #1: Creatine
Unless you’ve been living under a rock you know that creatine is one of the most potent supplements ever discovered. Creatine can help you improve your lean muscle mass in as little as 2-weeks, boost energy, endurance, strength, power and even burn fat.
Top Reason To Use: The biggest benefit is that it helps create more intensity in your workouts, which is what separates the men from the boys in the gym. The longer and harder you can train, the more muscle you can gain and more fat you burn.
Dosage Guidelines: Males don’t need more than 5 grams before their workout and females don’t need more than 5 grams after their workout. Females can use as little as 2.5 grams before a workout.
INSIDER TIP: Drink a lot of water and don’t let it sit in your liquid for too long or else it’ll lose it’s potency. Also, don’t take creatine with alcohol or caffeine because creatine works by creating an osmotic affect (water storage), which leads to cells swelling with water.
I currently use Power XD from Blue Star Nutrition. Use the coupon code “maximize” if you pick this up and you’ll get some free stuff. The CEO of Blue Star, Adam Cloet, is a good friend of mine.
Super Star Supplement #2 Beta-Alanine
Beta-alanine is a non-essential amino acid naturally made in your body. Beta-alanine can boost muscular strength, power output, muscle mass, anaerobic endurance and aerobic endurance. When you exercise your body creates lactic acid, which is when you experience the burn feeling. This prevents you from being able to push your body to the max, maintain forceful muscle contractions and do more reps, which seriously hampers your ability to make new muscle gains.
Top Reason To Use It: Beta-alanine produces carnosine in your muscles, which leads to increased power, strength and endurance. You’ll also experience intense vasodilation/pumps from your first few doses of beta-alanine. This happens because beta-alanine produces carnosine and carnosine is a precursor to producing nitric oxide.
Dosage Guidelines: No more then 3-5 grams per day is needed to significantly boost carnosine levels.
INSIDER TIP: It takes about 3-4 weeks to feel a big difference but you should stay on it for at least 3 months minimum to optimize carnosine levels.
Super Star Supplement #3 Protein Isolate Blend
If you’ve been following my reading since 2006, you’ve likely added a high-quality, low carb protein powder into your diet. Excellent job. If, however, you you want to maximize your workout, you need to include a blend of isolated proteins to give you the best protein sources including whey, casein, egg and milk isolates.
Most protein powders have at least one of these isolates, but the product I use, ISO-SMOOTH, delivers all four of the best protein sources in isolate form.
Top Reason To Use It: Bottom line, protein is critical for muscle growth. Your muscles need protein to recover and in turn grow after a workout. Taking a blend protein like ISO-SMOOTH provides a rapid and extended absorption rate because their is both fast and long releasing proteins for an immediate and sustained anabolic effect. This is one of the key elements to accelerated growth from your workouts.
Dosage Guidelines: Males should take at least 30 grams, which is usually 1 scoop. Females can receive the same benefits with at least 15 grams of protein before their workout.
INSIDER TIP: I do make a small commission if you purchase Adam’s ISO-SMOOTH, which is not the reason you’re going to hear more about Blue Star Nutrition in the coming months. I really like ISO-SMOOTH because it contains CLA, flax powder and bromelain (which are digestive enzymes), plus you get your 4 blends of protein in 1. Lastly, Adam’s ISO-SMOOTH is lactose free, sugar free, mixes easily and tastes incredible. Don’t forget to use the “maximize” code for some free stuff.
Super Star Supplement #4 Caffeine
Not only does caffeine give you a spike in the morning but it can give your workout a spike. A popular stimulant, for endurance athletes, research now shows that caffeine works equally effective for weight training. Caffeine works better during a fat-burning cycle when you’re not taking supplements like creatine and arginine. Do not mix and match these supplement together. When taken before a training session, caffeine helps break down fat instead of stored carbs (glycogen) for energy. It also helps release calcium, which leads to more forceful muscle contractions.
Top Reason To Use It: Caffeine dulls your pain receptors and helps slow and prevent fatigue, which means you’ll train longer and harder leading to increased muscle mass and more fat loss.
Dosage Guidelines: Males can take 200-300 milligrams before training and females don’t need more than 200 milligrams.
INSIDER TIP: For accelerated fat loss, have a large cup of black coffee on a empty stomach and do cardio at 6am in a fasted state. Just walk on a treadmill for 35 minutes 5x a week at a steep incline and you’ll lose at least an extra 1-2 pounds of fat each week.
Super Star Supplement #5 Brach Chain Amino Acids
Another power-house supplement that has been getting a lot of attention in literature and a lot of experimentation from myself and my clients. Here’s what you need to know: BCAAs are composed of three essential amino acids (leucine, isoleucine and valine). Your body relies on these three stooges for muscle protection and ability to build muscle. The more BCAAs in your body, the less chance for muscle loss.
Top Reason To Use Them: They prevent muscle breakdown so if you’re cutting fat be sure to include them in your diet and always have them in your cupboard.
Dosage Guidelines: Males can take 10 grams before a workout and females can take 5 grams before a workout.
INSIDER TIP: Mix 5 grams of creatine and 5 grams of glutamine to make the ultimate “muscle-protection” cocktail before your workout.
Pretty much all BCAAs products are the same and pretty cheap to make and cheap to purchase. I use Adam’s BCAA XD brand because of the XD technology. Again, don’t forget to use the coupon code “maximize” to get some free stuff included.
Super Star Supplement #6 Arginine
Although you can get arginine, a essential amino acid, from almonds and several types of nuts, your body does not always get enough of it. Arginine in your pre workout cocktail can increase blood flow and growth hormone levels. It converts into nitric oxide once ingested, which dilates (opens) blood vessels thus ensuring fluids and nutrients reach the muscles, quickly. This means you’ll experience a stronger pump in your muscles, which can have indirect influence on muscle growth.
Top Reason To Use It: Arginine has a powerful antioxidant ability, supporting the immune system by scavenging free radicals. This helps speed up recovery so you can train longer and harder next time.
Dosage Guidelines: Males can take as high as 5 grams and females 3 grams.
INSIDER TIP: Too much arginine can lead to diarrhea, weakness and nausea, so start with a smaller dosage then recommended above and increase gradually.
Tuesday, April 6, 2010
Tuesday, March 23, 2010
How To Master Nutrient Timing For Faster Muscle Growth!
How To Master Nutrient Timing For Faster Muscle Growth!
It’s true that the grueling workout you’ve invested at the local “iron jungle” will stimulate your muscles to grow bigger and stronger. But ultimately it’s your diet that will provide the “building blocks” for this new growth.
However, there’s more to a bodybuilder’s diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work.
Here’s how…
Early Morning
When you wake up, you’re at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day.
(For my “top secret recipe” of the world’s best mass building breakfast, check out my “top tip” at the end of this article!)
1-2 Hours Before Your Workout
You’re about to send your muscles into the “combat zone” so shouldn’t you provide them with the ammunition they need to “take the hill”?
Load up on some complex carbs that will provide the long lasting fuel you’ll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout.
Immediately After Your Workout
You’ve used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don’t replenish them fast, you’re bound to short circuit your growth.
Within 45 minutes to an hour after your workout you need to down a high-glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 – 100 grams of sugar and about 25% of your day’s total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production.
This is actually a key time to really pack on mass so don’t be afraid to get a little crazy here! In my “Optimum Anabolics” program (www.OptimumAnabolics.com), I actually include a potent post-workout regimen of around 200 grams of high glycemic carbs and 20-30 grams of health fats to kickstart a mass-building hormone release. It works!
Before Bed
You’re about to enter another long period of fasting at bedtime, but it’s also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage.
To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time.
* * * TOP DIET TIP * * *
Ok, it’s time for my promised “Top Secret” Pre-Workout Power Potion Recipe that will give you everything you need to turbo-charge your workouts while providing a ready source of amino acids to avoid muscle loss and begin the growth process.
Follow the directions on the next page and consume this mixture about 1-2 hours before your workout …
The “Muscle Nerd’s” Top Secret Pre-Workout Power Potion
Ingredient 1: 1.5 cups Skim Milk
Milk is probably one of the most overlooked supplements there is! It’s loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids…and it’s been proven in research to be a powerful growth hormone releaser!
Ingredient 2: ½ Frozen “Slightly Green” Banana
Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick “sugar rush” instead of supplying long term energy to power through your workout. Grab a bunch of “slightly green” bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired.
Ingredient 3: 2 Tbsp Natural Peanut Butter
“Natural” peanut butter ( NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body’s testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists ” Peanuts ” and ” Salt ” on the list of ingredients.
Ingredient 4: ½ Cup Raw Oat Bran or Uncooked Oatmeal
Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts… AND the rest of the day.
Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on “high” to break it up a bit more.
Ingredient 5: ½ Scoop Vanilla Whey Protein
In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a “jump start” on the recovery process.
Vanilla flavored powder seems to go best with this drink but chocolate flavored is another great option!
Directions: Ok…this is pretty self-explanatory, but here goes…
Add the first 4 ingredients in the order listed and blend on “High” for about 15 seconds. While it’s still blending, open the top and add the protein powder . Blend for another 5 seconds…stop… drink…wipe the “smoothie mustache” off your face…and enjoy your workout!
It’s true that the grueling workout you’ve invested at the local “iron jungle” will stimulate your muscles to grow bigger and stronger. But ultimately it’s your diet that will provide the “building blocks” for this new growth.
However, there’s more to a bodybuilder’s diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work.
Here’s how…
Early Morning
When you wake up, you’re at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day.
(For my “top secret recipe” of the world’s best mass building breakfast, check out my “top tip” at the end of this article!)
1-2 Hours Before Your Workout
You’re about to send your muscles into the “combat zone” so shouldn’t you provide them with the ammunition they need to “take the hill”?
Load up on some complex carbs that will provide the long lasting fuel you’ll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout.
Immediately After Your Workout
You’ve used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don’t replenish them fast, you’re bound to short circuit your growth.
Within 45 minutes to an hour after your workout you need to down a high-glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 – 100 grams of sugar and about 25% of your day’s total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production.
This is actually a key time to really pack on mass so don’t be afraid to get a little crazy here! In my “Optimum Anabolics” program (www.OptimumAnabolics.com), I actually include a potent post-workout regimen of around 200 grams of high glycemic carbs and 20-30 grams of health fats to kickstart a mass-building hormone release. It works!
Before Bed
You’re about to enter another long period of fasting at bedtime, but it’s also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage.
To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time.
* * * TOP DIET TIP * * *
Ok, it’s time for my promised “Top Secret” Pre-Workout Power Potion Recipe that will give you everything you need to turbo-charge your workouts while providing a ready source of amino acids to avoid muscle loss and begin the growth process.
Follow the directions on the next page and consume this mixture about 1-2 hours before your workout …
The “Muscle Nerd’s” Top Secret Pre-Workout Power Potion
Ingredient 1: 1.5 cups Skim Milk
Milk is probably one of the most overlooked supplements there is! It’s loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids…and it’s been proven in research to be a powerful growth hormone releaser!
Ingredient 2: ½ Frozen “Slightly Green” Banana
Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick “sugar rush” instead of supplying long term energy to power through your workout. Grab a bunch of “slightly green” bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired.
Ingredient 3: 2 Tbsp Natural Peanut Butter
“Natural” peanut butter ( NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body’s testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists ” Peanuts ” and ” Salt ” on the list of ingredients.
Ingredient 4: ½ Cup Raw Oat Bran or Uncooked Oatmeal
Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts… AND the rest of the day.
Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on “high” to break it up a bit more.
Ingredient 5: ½ Scoop Vanilla Whey Protein
In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a “jump start” on the recovery process.
Vanilla flavored powder seems to go best with this drink but chocolate flavored is another great option!
Directions: Ok…this is pretty self-explanatory, but here goes…
Add the first 4 ingredients in the order listed and blend on “High” for about 15 seconds. While it’s still blending, open the top and add the protein powder . Blend for another 5 seconds…stop… drink…wipe the “smoothie mustache” off your face…and enjoy your workout!
The Lost Mass Building Technique You're Not Doing!
The Lost Mass Building Technique You're Not Doing!
Ok, at first, this bodybuilding technique isn’t going to sound all that sexy to you.
But what if I told you that it will, without a doubt, magnify your mass-building results exponentially and…
…there’s a 95% chance you’re NOT doing it?
And what if I told you that you won’t even break one tiny little bead of sweat when you add it to your bodybuilding routine?
Interested?
I thought so!
You see, most guys at the gym have no problem grunting their way through endless sets of muscle-pumping exercises.
Intensity is high…the skin on your arms is about to burst open…and your chest is screaming for relief.
But did you know that STRETCHING is actually a powerful mass-building workout technique?
Here’s why…
When you stretch your muscle fibers, you increase the natural release of “Insulin Like Growth Factor 1″ (IGF-1), the primary anabolic trigger for the follow up release of muscle-building, fat-burning growth hormone. In fact, IGF-1 is absolutely critical for muscle growth and in supporting your body’s natural recovery process following your training.
But Wait, It Gets Even BETTER…
Stretching also activates your muscle fibers to create “satellite cells” that branch off as part of your body’s natural recovery response to the elongation of the fibers.
Bottom line…more muscle cells = more muscle mass potential!
I started incorporating this in my “Advanced Mass Building” workout program (http://www.musclenerdfitness.com/go.php?offer=4mass&pid=7) some time ago and it’s incredible how much more you can FEEL the buzz in your muscle cells if you really concentrate on them after your workouts!
How To Use This Mass Building Technique Correctly…
Ok, this is important because how you apply stretching to your mass building routine can make or break your success.
In fact, I had been doing it completely WRONG for years and I want to make sure you don’t screw it up like I did. Follow these tips:
1. Do NOT stretch your muscles BEFORE or DURING your workouts!
It used to be thought that stretching before exercise helped to avoid injury to the muscles. Actually, a good 5 minute warmup of your target muscles is all you need.
Pre-training stretching has actually been shown to REDUCE your muscle strength by as much as 28 PERCENT for your follow up workout because it reduces the level of muscle tension you need to push iron.
Who the hell wants a 30% decrease in workout intensity? Not me!
Therefore, save your stretching until the END of your workout, when you’ve completed all of your sets.
2. Make sure you’re “warm” enough for stretching
You don’t want to stretch a cold muscle or you’ll risk injury. This is why you should perform your stretches IMMEDIATELY following your workout.
You’ll get a better, safer stretch…and better results!
3. Hold the stretch for 30-60 seconds.
The muscle fibers need time to elongate slowly. No bouncing and don’t push yourself too far too fast.
4. Choose “Functional Stretching” techniques over static.
“Functional stretching” includes muscle tension with the actual stretching movement. This helps to activate the muscle fibers better and can actually give you a better stretch in the muscle while also tapping into stabilizer muscles.
Here are a few examples:
Single Leg Deep Lunges for Quads & Hip Flexors (You’re actually stretching your BACK LEG in this movement.)
Dumbbell Fly Hold For Chest (Just hold the dumbbells in the bottom position and feel the stretch.)
Preacher Curl Hold For Biceps (Hold a barbell at the bottom position of the preacher curl machine.)
Cable Row Hold For Back (On a seated rowing station, let the weight forward until you feel that stretch in your lats. Careful not to extend your lower back.)
Think of some other exercises you do that involve a “stretch” at the bottom position and look at your POST-WORKOUT as just another anabolic extension of your mass building workout!
Go To: http://www.musclenerdfitness.com/go.php?offer=4mass&pid=7
Ok, at first, this bodybuilding technique isn’t going to sound all that sexy to you.
But what if I told you that it will, without a doubt, magnify your mass-building results exponentially and…
…there’s a 95% chance you’re NOT doing it?
And what if I told you that you won’t even break one tiny little bead of sweat when you add it to your bodybuilding routine?
Interested?
I thought so!
You see, most guys at the gym have no problem grunting their way through endless sets of muscle-pumping exercises.
Intensity is high…the skin on your arms is about to burst open…and your chest is screaming for relief.
But did you know that STRETCHING is actually a powerful mass-building workout technique?
Here’s why…
When you stretch your muscle fibers, you increase the natural release of “Insulin Like Growth Factor 1″ (IGF-1), the primary anabolic trigger for the follow up release of muscle-building, fat-burning growth hormone. In fact, IGF-1 is absolutely critical for muscle growth and in supporting your body’s natural recovery process following your training.
But Wait, It Gets Even BETTER…
Stretching also activates your muscle fibers to create “satellite cells” that branch off as part of your body’s natural recovery response to the elongation of the fibers.
Bottom line…more muscle cells = more muscle mass potential!
I started incorporating this in my “Advanced Mass Building” workout program (http://www.musclenerdfitness.com/go.php?offer=4mass&pid=7) some time ago and it’s incredible how much more you can FEEL the buzz in your muscle cells if you really concentrate on them after your workouts!
How To Use This Mass Building Technique Correctly…
Ok, this is important because how you apply stretching to your mass building routine can make or break your success.
In fact, I had been doing it completely WRONG for years and I want to make sure you don’t screw it up like I did. Follow these tips:
1. Do NOT stretch your muscles BEFORE or DURING your workouts!
It used to be thought that stretching before exercise helped to avoid injury to the muscles. Actually, a good 5 minute warmup of your target muscles is all you need.
Pre-training stretching has actually been shown to REDUCE your muscle strength by as much as 28 PERCENT for your follow up workout because it reduces the level of muscle tension you need to push iron.
Who the hell wants a 30% decrease in workout intensity? Not me!
Therefore, save your stretching until the END of your workout, when you’ve completed all of your sets.
2. Make sure you’re “warm” enough for stretching
You don’t want to stretch a cold muscle or you’ll risk injury. This is why you should perform your stretches IMMEDIATELY following your workout.
You’ll get a better, safer stretch…and better results!
3. Hold the stretch for 30-60 seconds.
The muscle fibers need time to elongate slowly. No bouncing and don’t push yourself too far too fast.
4. Choose “Functional Stretching” techniques over static.
“Functional stretching” includes muscle tension with the actual stretching movement. This helps to activate the muscle fibers better and can actually give you a better stretch in the muscle while also tapping into stabilizer muscles.
Here are a few examples:
Single Leg Deep Lunges for Quads & Hip Flexors (You’re actually stretching your BACK LEG in this movement.)
Dumbbell Fly Hold For Chest (Just hold the dumbbells in the bottom position and feel the stretch.)
Preacher Curl Hold For Biceps (Hold a barbell at the bottom position of the preacher curl machine.)
Cable Row Hold For Back (On a seated rowing station, let the weight forward until you feel that stretch in your lats. Careful not to extend your lower back.)
Think of some other exercises you do that involve a “stretch” at the bottom position and look at your POST-WORKOUT as just another anabolic extension of your mass building workout!
Go To: http://www.musclenerdfitness.com/go.php?offer=4mass&pid=7
Sunday, March 14, 2010
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