Animal M-stak

What is anabolic? Protein synthesis. Nitrogen retention. "Nutrient-partitioning". The all new Animal M-Stak. A natural supplement which helps boost anabolism and perfect for the classic "hardgainer" in all of us.

“I don't need bullshit supplements out there for those 110 lb. guys... I just need hardcore stuff that works. I'm a hardgainer. Not the strongest man in the gym, but I hold my own. I'm 5'8" at 230 lb. with 18" arms. M-Stak helped me put on more mass and train like an animal in the gym. You guys keep up the good work and I"ll train my balls off in the gym and spread the word of Animal to everyone who asks me." - K. Ly, San Francisco, CA

From green beginner to diehard vet, we’ve all gone through it. Skidding to a halt, our progress idles on a wretched plateau. Can’t gain another pound, workouts are stale, lifts are static. This is the hardgainer’s syndrome, and from the most slender of ectomorphs to the most muscular endomorph, we’ve all been there. Desperate to ignite new growth, we’ll try almost anything. For those of us so dedicated to this game, these frequent moments of desperation have come to an end. The new M-Stak is here, more powerful than ever, designed to obliterate plateaus and spark an explosion of raw muscle hypertrophy. Building on the legacy built by the original M-Stak formula, the new M-Stak has taken all of the most potent components of its predecessor and cranked it up to the next level. M-Stak has long been built on a foundation of natural anabolic flavones. These substances mimic the actions of bodybuilding pharmaceuticals, but without the harsh and undesirable side effects. Born from Eastern European athletic studies, these anabolic flavones have long been highly touted as performance enhancers capable of eliciting dramatic gains in lean muscle mass. The new M-Stak formula combines the most potent of these anabolic compounds in more hearty dosages, making the long storied anabolic potential of the product all the greater. Primary among these flavones are Beta-Ecdysterone and Methoxyisoflavone. These ingredients have the ability to shuttle nutrients toward lean mass accumulation, a process known as nutrient partitioning. Beyond this, these anabolic flavones promote enhanced protein synthesis and nitrogen retention. These are the mechanisms most crucial in the process of new muscle growth, brought about by M-Stak without any hormonal manipulation. Rounding out the Natural Flavone/Sterone Complex are Ajuga Turkestanica and Beta Sitosterol. Ajuga Turkestanica contains the potent phytosteroid extract Turkesterone, known to be extremely powerful in advancing protein synthesis. Beta Sitosterol, while having its own inherent anabolic potential, is a cortisol combating compound with dramatic pro-immunity effects. With M-Stak, you also get a mega potent anti-catabolic amino blend. With advanced forms of leucine and the other BCAAs spearheading the mixture, these aminos work from a cellular level to directly stimulate protein synthesis. Studies show that by adding leucine along with a protein/carb meal, you get even greater whole body net protein balance than just consuming protein and carbs alone. These aminos help to stimulate muscle recovery and protein synthesis via translation regulations, all through non-hormonal means. They do this by manipulating key muscle growth regulators such as mTOR, PKB, p70s6k, 4E-BP1, FOXO and MAFbx. These aminos essentially work as a signal for turning on the muscle building process, allowing increased muscle anabolism following a training session. We’ve also included key “anabolic adaptogens” such as safed musli, muira puama, rhodiola rosea and kudzu extract. Together these herbs have been shown to help increase physical training capacity, improve endurance, minimize the catabolic stress response, decrease mental fatigue as well as support healthy libido and boost immune system function. These are critical factors for naturally enhancing ones performance levels in the gym. You also get potent insulin potentiators which work to maximize insulin production. Potent compounds such as K-R-ALA and CinnulinPF™ help your body to utilize ultra anabolic insulin both effectively and efficiently. This equates to increased uptake of glycogen and increased muscle cell volume which contributes to that full, pumped feeling when you workout. M-Stak also delivers a potent energy blend, packed with powerful, natural stimulants, methylxanthines and evodiamine, which are designed to propel you through even the most grueling of training sessions. The addition of this complex, easily identifiable by its red capsule, makes M-Stak perfect for pre-training, lighting that fire under your ass that we all need from time to time. Finally, M-Stak’s M-Factor transport complex works to maximize nutrient utilization to ensure all of the powerful components of the formula are processed to maximum efficacy. Using ginger root extract coupled with the ultra potent absorption enhancers bergmottin and bioperine, you can be sure that the myriad growth factors in the M-Stak formula are working to their full capacity and are not going to waste. M-Stak floods your system with an abundance of anabolic nutrients, switching your muscle building signals on and turning them to full blast. Combining potent flavones and sterones in hefty doses with the most anabolic of amino blends supported by an array pf cutting edge asaptogens in a single pretraining pack designed for optimum absorption, the new Animal M-Stak takes non-hormonal anabolics to a whole new level. Animal M-Stak, The Ultimate Hardgainer’s Stack, has come to turn "hardgainers" into "hard" gainers.

required for

• Natural bodybuilders & powerlifters • Classic "hardgainers" • Maximizing muscle gains naturally • Anabolic & anticatabolics • Optimizing non-hormonal anabolism

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daily dose

Take one pack every day for 21 consecutive days. On training days, take a pack 45 minutes prior to exercise. On non-training days, take a pack in the morning or early afternoon.

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selected ingredient profile

Natural Flavone/Sterone Complex • 5-Methyl-7-Methoxyisoflavone • Beta-Ecdysterone • Ajuga Turkestanica Extract (Turkesterone) • Beta-Sitosterol Anti-Catabolic Amino Complex • Leucine AKG • Leucine EE • Leucine • isoleucine • Valine • Taurine • ALC Anabolic Adaptogen Complex • Muira Puama • Kudzu Extract • Safed Musli • Rhodioloa Rosea Extract (Rosavins) Insulin Potentiating Complex • 4-Hydroxyisoleucine • Banaba Leaf Extract (1-3% Colosolic Acid) • Cinnulin PF • K-R-ALA M Factor Complex • Ginger Root Extract (Gingerols, Shaogols) • 6,7-Dihydroxybergmottin • Bioperine Energy Complex (All In One Red Capsule) • Methylxanthine Complex (Caffeine, Theobromine, Theophylline) • Evodiamine

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recommended stacks

When you want to fully maximize muscle, performance, and strength, and you want to fully optimize your body's anabolic drive, stack Animal M•Stak with Animal Pump and Universal's Torrent.

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selected sources

•Abidov M, Crendal F, Grachev S, Seifulla R, Ziegenfuss T. Effect of extracts from Rhodiola rosea and Rhodiola crenulata roots on ATP content in mitochondria of skeletal muscles. Institute of Immunopathology, Russian Academy of Natural Sciences, Moscow. Bull Exp Biol Med. 2003 Dec;136(6):585-7. PMID: 15500079 •Anthony JC, Reiter AK, Anthony TG, Crozier SJ, Lang CH, MacLean DA, Kimball SR, and Jefferson LS. Orally administered leucine enhances protein synthesis in skeletal muscle of diabetic rats in the absence of increases in 4E-BP1 or S6K1 phosphorylation. Diabetes 51: 928-936, 2002. •Anthony JC, Lang CH, Crozier SJ, Anthony TG, MacLean DA, Kimball SR, and Jefferson LS. Contribution of insulin to the translational control of protein synthesis in skeletal muscle by leucine. Am J Physiol Endocrinol Metab 282: E1092–E1101, 2002. •Anthony JC, Reiter AK, Anthony TG, Crozier SJ, Lang CH, MacLean DA, Kimball SR, and Jefferson LS. Orally administered leucine enhances protein synthesis in skeletal muscle of diabetic rats in the absence of increases in 4E-BP1 or S6K1 phosphorylation. Diabetes 51: 928–936, 2002. •Baranov VB. The response of cardiovascular system to dosed physical load under the effect of herbal adaptogen. Contract 93-11-615 Phase I and Phase II. Moscow: Russian Federation Ministry of Health Institute of Medical and Biological Problems; 1994. •Bidzinska B, et al. Effect of different chronic intermittent stressors and acetyl-l-carnitine on hypothalamic beta-endorphin and GnRH and on plasma testosterone levels in male rats. Neuroendocrinology 57:985-90, 1993. •Bratusch-Marrain, et al. The influence of amino acids and somatostatin on prolactin and growth hormone release in man. Acta Endocrinol 90:403, 1979. •Brodie A. Aromatase and its inhibitors: an overview. J Steroid Biochem 40(1-3):255, 1991. •Campbell DR, Kurzer MS. Flavonoid inhibition of aromatase enzyme activity in human preadipocytes. J Steroid Biochem Mol Biol 46:381-388, 1993. •Chermnykh NS, et al. The action of metandrostenolone and ecdysterones on the physical endurance of animals and on protein metabolism in the skeletal muscles. Farmocol Toksikol 1988;51:57-60. •Dinan L. 2001, Phytoecdysteroids: biological aspects. Phytochemistry 57:325-339 •DiSilverio F, et al. Evidence that serenoa repens extract displays an antiestrogenic activity in prostatic tissue of benign prostatic hypertrophy patients. Eur Urol 1992; 21:309. •Gadzhieva RM, et al. A comparative study of the anabolic action of ecdysten, leveton and Prime Plus, preparations of plant origin. Eksp Klin Faramkol 1995;58:46-8. •Germia E. Antioxidant actions of acetyl-l-carnitine: in vitro study. Med Sci Res 16:699-700, 1988. •Hammarqvist F, et al. Alpha-ketoglutarate preserves protein synthesis and free glutamine in skeletal muscle after surgery. Surgery 109(1):28-36, 1991. •Karlsson HK, Nilsson PA, Nilsson J, Chibalin AV, Zierath JR, and Blomstrand E. Branched-chain amino acids increase p70S6K phosphorylation in human skeletal muscle after resistance exercise. Am J Physiol Endocrinol Metab 287: E1–E7, 2004 •Laszlo F, et al. Metabolic 5-methyl-isoflavone-derivatives, process for the preparation thereof and compositions containing the same. US Patent 4,163,746, August 7, 1979. •Mamatkhanov A. U. et al. Isolation of Turkesterone from the epigeal part of ajuga turkestanica and it’s anabolic activity. Chemistry of natural compounds, 1998, vol. 34, pp. 150-154 •Nair KS, Schwartz RG, and Welle S. Leucine as a regulator of whole body and skeletal muscle protein metabolism in humans. Am J Physiol Endocrinol Metab 263: E928–E934, 1992 •Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutrition. 2006 Feb;136(2):533S-537S. •Otaka T, Okui S, Uchiyama M 1969, Stimulation of protein synthesis in mouse liver by ecdysone. Chemical & Pharmaceutical Bulletin (Japan) 17(1):75-81. •René Koopman, et al. Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab 288: E645-E653, 2005. •Sershon H, et al. Effect of acetyl-l-carnitine on the dopaminergic systems in aging animals. J Neurosci 30:555-59, 1991. •Spasov AA, et al. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine 2000;7(2):85-9. •Syrov VN, et al. Anabolic activity of phytoecdysone-ecdysterone isolated from Rhaponticum carhamoides (Willd.). Farmocol Toksikol 1976;39:690-3. •Taglialagela G, et al. Acetyl-l-carnitine enhances the response of pc12 cells to nerve growth factor. Brain Res Dev Brain Res 59:221-30, 1991.

The history of testosterone

2005 marks the 100th anniversary of the creation of the term hormone by Ernest Starling. Although its biological effects were known since antiquity, the name testosterone (T) was coined only in 1935, when Ernest Laqueur isolated it from bull testes. The road to this isolation was long: John Hunter had transplanted testes into capons in 1786 and Adolph Berthold postulated internal secretion from his testicular transplantation experiments in 1849. Following his observations, testicular preparations were used for therapy, popularised by self-experiments of Brown-Séquard (1889), which can at best have had placebo effects. Nevertheless, testis preparations were consumed until quite recently for the enhancement of virility. In the 1920s Sergio Voronoff transplanted testes from animals to men, but their effectiveness was disproven by the Royal Society of Medicine in 1927. Modern androgen therapy started when T was chemically synthesized independently in 1935 by Aldolf Butenandt and Leopold Ruzicka.

Since T was ineffective orally it was either compressed into subcutaneous pellets or was used orally as 17α-methyl T, now obsolete because of toxic side effects. In the 1950s longer-acting injectable T enanthate became the preferred therapeutic modality. In the 1950s and 1960s research concentrated on the chemical modification of androgens in order to emphasise their anabolic effects. Although anabolic steroids largely disappeared from clinical medicine, they continue an illegal life for doping. In the 1970s the orally effective T undecanoate was added to the spectrum of preparations. In 1992 WHO, NIH and FDA postulated preparations of natural T mimicking physiological serum levels, a demand first met by a transdermal scrotal film. Non-scrotal skin patches followed and finally in 2000 transdermal T gels became available. The most recent additions to T substitution therapy, the short-acting buccal T and the long-acting injectable T undecanoate, also fulfil the demand for physiological serum levels.

Anabolic Steroids History

History of Steroids

In order to trace the history and development of anabolic steroids from their beginning to their present day form, we first need to look back towards ancient times, when it was known that the testicles were required for both the development and maintenance of male sexual characteristics. In modernity, this concept was further developed, by a scientist named Berthold and his experiments on cockerels done in 1849. He removed the testes from these birds, and they lost several of the characteristics common to the male of their species, including sexual function. So, we knew as early as 1849 that the testicles functioned to promote what we consider to be primary male sexual properties; in other words, they are what "make men into men". Berthold also found that if the testicles were removed and then transplanted to the abdomen, the sexual function of the birds was largely unaffected. When the birds were dissected, it was found that no nervous connections were formed, but a vastly extensive series of capillarization took place. (1) This provided strong evidence that "the testes act upon the blood" (2) and he further concluded that this blood then had a systemic effect on the entire organism. Anabolic Steroid history, therefore, can be truly said to have made its first step with this simple series of experiments.

Later, in 1929 a procedure to produce an extract of potent activity from bull's testicles was attempted, and in 1935 a more purified form of this extract was created. A year later, a scientist named Ruzicka synthesized this compound, testosterone, from cholesterol, as did two other scientists, Butenandt and Hanisch (3). Testosterone was, of course, the first anabolic steroid ever created, and remains the basis for all other derivations we have currently being used in medicine today. Testosterone was then used in 1936, in an experiment demonstrating that nitrogen excretion of the castrated dog could be increased by giving the dog supplemental testosterone, and this would increase its body weight. (4) Shortly after this time, the Nazi´s were rumored to have given their soldiers anabolic steroids, but that rumor seems to be largely undocumented. Later, further experiments were carried out in men, of course showing that testosterone was a potent anabolic substance in humans. Later, between the years of 1948 and 1954, the pharmaceutical firms Searle and Ciba had experimented with the synthesizing of over a thousand different testosterone derivatives and similar analogues (15).

The story of steroids in athletics is now about to begin:

In 1954, a physician named John Ziegler attended the World Weightlifting Championships in Vienna, Austria, as the team's doctor. The Soviets dominated the competition that year, easily breaking several world records and winning gold medals in legions of weight classes. According to anecdotal reports, Ziegler invited the Soviet´s team doctor to a bar and the doctor told him that that his lifters had used testosterone injections as part of their training programs. Whether that story is true or not, ultimately, the Americans returned from the World Championships that year and immediately began their efforts to defeat the Soviets using pharmaceutical enhancement.

As you may have expected, when they returned to the United States, the team doctor began administering straight testosterone to his weightlifters. He also got involved with Ciba, the large pharmaceutical firm, and attempted to synthesize a substance with strength enhancing effects comparable or better than testosterone's. In 1956, Methandrostenolone was created, and given the name "Dianabol".

In the following years, little pink Dianabol tablets found their way into many weightlifter´s training program, fast forward a few years, and in the early 1960s, there was a clear gap between Ziegler´s weightlifters and the rest of the country, and much less of one between them and the Soviets. It was also in the 1960´s that another anabolic steroid had been developed and used to treat short stature in children with Turner Disease syndrome (13)

At this time, physicians around the United States began to take notice of steroids, and numerous studies were performed on athletes taking them, in an effort to stem the tide of athletes attempting to obtain steroids for use in sports. The early studies on steroids clearly showed that anabolic steroids offered no athletic benefit whatsoever, but in retrospect can be said to have several design flaws. The first issue with those studies, and the most glaring one was that the doses were usually very low, too low to really produce much of an effect at all. In addition, it was neither common for these studies to not be double blind nor to be randomized. A double blind study is one where neither the scientists nor the subjects of the study know if they are getting a real medication or a placebo. A randomized study is where the real medicine is randomly dispersed throughout the test group. Finally, in those early studies, nutrition and exercise was not really controlled or standardized. Not long after those flawed studies were concluded, the Physicians Desk Reference boldly (and wrongly) claimed that anabolic steroids were not useful in enhancing athletic performance. Despite this, in 1967, the International Olympic Council banned the use of anabolic steroids and by the mid 1970´s most major sporting organizations had also banned them.

Steroids in Olympics

Just prior to the ban on steroids in the Olympics, the German Democratic Republic (GDR) began a program with the goals of synthesizing new anabolic steroids for their athletes to use in various sports. Their body of research remains the most extensive collection of information on the use of steroids in athletes ever complied (5). Despite the small size of their country, they managed to consistently dominate the top ranks of various sports, competing with both the United States and the Soviet Union for total medals in both the Olympics and various World Championships. In 1972, the IOC began a full scale drug-testing program (8).

By 1982, the International Olympic Council had developed a test for the detection of excess levels of testosterone in athletes, known as the "Testosterone: Epitestosterone test". In this test, levels of testosterone vs/ epitestosterone are measured, and if the testosterone level is 6x that of the epitestosterone level, it can safely be concluded that some form of testosterone has been used by the athlete. This is because testosterone is commonly no more than 6x the natural level of epitestosterone found naturally in the body. Thus, if there were more than that ratio, it was not naturally occurring, in all probability. The IOC was, as usual, one step behind the athletes. The GDR had already done a study on their athletes using a form of testosterone which would leave the body quickly, and thus they would be ready for the IOC test within three days of their last injection (6). They then developed a protocol to allow their athletes to continue steroid use, ceasing it only long enough to pass the drug test. In addition, the German firm Jenapharm, who had been supplying the government with steroids for their athletes, developed an epitestosterone product to administer to athletes to bring the ratio back to normal without discontinuing steroid use (5).

Their doping methods were so advanced, however, that they remained undetected for many years, until late 1989 when information was leaked to the western media about a government sponsored program of systematic anabolic steroid administration and concealment. Eventually, in the early 1990´s, the Germans had finally gotten caught, and the ensuing scandal was one which helped give anabolic steroids the bad reputation they have had ever since. Ironically, it was also in the early 1990´s that anabolic steroids had started to be used by the medical community to improve survival rates of AIDS and Cancer patients, when it was discovered that loss of lean body mass was associated with increased mortality rates respective to those diseases (14).

A similar story was being played out in the United States at about that same time. Before 1988, steroids were only prescription drugs, as classified by by the FDA (Food and Drug Administration). FDA determines which drugs will be classified as over-the-counter versus those which will only be available through prescription. At this time, the Federal Food, Drug, and Cosmetic Act, was invoked to restrict the access of steroids, making them available only by prescription. They were still not controlled substances at this time, however.

A "Controlled substance" is one that is more firmly regulated than uncontrolled prescription drugs. As an example, contact lenses can only be legally purchased with a prescription, but they are not &qont;rolled" per se. This stricter control of steroids created a vastly more intense examination of the doctors prescribing them; and of course, more harsh penalties for wrongful dispensing. 1988 also marked the passage of the Anti-Drug Abuse Act, which put steroids in a totally different prescription category, one that stipulated very severe legal penalties for illegal sale or possession with intent to distribute. Now, steroid possession and/or distribution was considered a felony. Next, the United States Congress added steroids to the Controlled Substances Act as an amendment known as the Anabolic Steroid Control Act of 1990. Steroids were now placed in "Schedule III" classification, along with amphetamines, methamphetamines, opium, and morphine, and carrying the same penalties for buying or selling them. This legislation and classification was passed without the support of the American Medical Association, the FDA, the DEA, and the National Institute on Drug Abuse, all of whom actually protested the federal and state lIn the early part of the new millennium, steroids have again been pushed to the forefront of the news by the introduction of "prohormones" which were first developed and marketed by Patrick Arnold. It is at this point that the history of steroids in baseball begins to become more prominent; this is in all probability because Major League Baseball had no steroid testing program in effect during this time. During his epic quest to break Roger Maris´ home-run record, Mark Maguire was spotted by a reporter to have had a bottle of Androstendione in his locker. Although androstendione is not a steroid, and is simply a prohormone, the word /spanym-buyer, as did demand& and unfortunately, the prevalence of fake or counterfeit steroids.

Steroids remained in the media, occasionally making an appearance when an athlete tested positive, or admitted using them, but for another decade, they remained uncharacteristically out of the medias attention.

In the early part of the new millennium, steroids have again been pushed to the forefront of the news by the introduction of prohormones which were first developed and marketed by Patrick Arnold. It is at this point that the history of steroids in baseball begins to become more prominent; this is in all probability because Major League Baseball had no steroid testing program in effect during this time. During his epic quest to break Roger Maris home-run record, Mark Maguire was spotted by a reporter to have had a bottle of Androstendione in his locker. Although androstendione is not a steroid, and is simply a prohormone, the word steroid was again found circulating in the news on a nightly basis.

Not shortly after Roger Maris record was broken, another baseball player, Jason Giambi and various other athletes were either suspected of, or proven to have, taken anabolic steroids. Again, Congress convened a hearing, and just as they did the first time in 1990, they did not determine that steroids were a danger, but rather that the danger was more in protecting professional sports organizations. The updated statute has been updated to proscribe pro-hormones also The definition of an anabolic steroid as defined currently in the United States under (41)(A) is that "anabolic steroid" means any drug or hormonal substance, chemically and pharmacologically related to testosterone (other than estrogens, progestins, corticosteroids, and dehydroepiandrosterone (7).

Currently, steroid use is far from declining. Among 12th graders surveyed in 2000, 2.5% reported using steroids at least once in their lives, while in 2004 the number was 3.4% (9). A recent internet study also concluded that anabolic steroid use among weightlifters and bodybuilders continues (12), and by all accounts, there are no signs of it stopping in athletics any time soon.

In addition, the legitimate use of anabolic steroids for a variety of medical problems also continues, ranging from the treatment of Andropause or Menopause, and ranging from speeding the recovery in burn victims to helping improve quality of life in Aids patients, to helping fight breast cancer and stave off osteoporosis.

Thus, the history of anabolic steroids is not something that has already occurred and been written, but rather it is a continuing history being written every day by scientists, lawmakers, doctors and of course, athletes.

Bodybuilding - Shoulder Exercises For Beginners

The shoulder muscles that concern bodybuilders are the main deltoids and although they work closely with the chest and arms muscles, the deltoid can be isolated in a training session. Unlike other parts of the body, but the shoulder is not designed for heavy lifting in all directions so beginners should take care and use lighter weights than usual for shoulder-isolating exercises.

The deltoid covers the shoulder and is composed of three distinct segments:

1. The anterior deltoid or the front allows you to raise your arm forward.

2. The medial or middle deltoid allows you to raise the arm laterally.

3. The posterior or rear deltoid allows you to draw your arm back when it is perpendicular to the trunk.

The front delt usually receive a lot of work with the chest exercises like bench press and iron, so you have to use common sense and listen to your body while performing exercises that specifically target this muscle. The shoulder exercises recommended for beginners are:

1. Seated dumbbell press - 3 sets of 10-15 repetitions. This exercise emphasizes the medial.

2. Increase Front - 3 sets of 10-15 repetitions. This exercise emphasizes the front delt.

3. Rear lateral flyes - 3 sets of 10-15 repetitions. This exercise targets the posterior deltoid.

As in all exercises to take care in scheduling specific body parts. To begin, you should incorporate the shoulder in a program similar to that proposed below:

Biceps Day 1:, back, abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, forearms, calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months will be ready to go to more intense exercises intermediate level.

The Importance of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders agree that supplementation of whey protein is an important element for serious muscle growth. This article will examine the facts related protein supplement whey and help you decide if you need to follow this particular strategy.

Whey protein is produced during the process that sees milk turned into cheese. It can also be found in naturally in dairy products, eggs, soy and vegetable protein, but none of them compare in quality protein whey powder. Acids also highly questionable in the supply of branched-chain amino acids (BCAA) that are important in building and maintaining muscles.

Whey protein is highly favored by bodybuilders because it provides the necessary foundations to produce amino acids that the body uses to build muscle tissue. Various studies have shown that whey protein contains the perfect combination of amino acids concentration in fair to good performance in the body. It is also believed that the protein from whey has a role as an anti-oxidant and immune system builder.

It is best taken in powder mixed with milk or juice, spread throughout the day to maintain a positive nitrogen balance. Bodybuilders often consume up to 150 grams per day, but as a general rule, the daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to know how much protein is taken from food and other sources, and then spread the remaining balance of whey protein during the day.

Whey protein is a fairly safe supplement but no more than 30 grams of protein should be taken in one sitting as excessive single doses can overload the liver. The safety of whey protein in milk has been well documented in numerous scientific studies and no clear evidence that taken consistently, coupled with regular exercise, will result in significant muscle gain.

Vitamins are useful

Let me tell you it is a vitamin that is and how it can be useful. Vitamin A is an organic compound and are essential to help your body to grow and stay healthy. What this means in simple terms, is that vitamin A is a natural chemical. Of essential vitamins, thirteen important, the lack of any one of them can mean that they are deficient in certain vitamins.

Vitamins are of two distinct types, the soluble and water soluble. Of the major vitamins A, D, E and K are fat soluble and B vitamins, and soluble in water. Water soluble vitamins are not stored in the body and therefore they must be covered regularly.

In general, if you have a normal balanced diet should provide your body the vitamins it needs, but if your diet is not totally balanced, then you may need to supplement the vitamins you get in your diet. This shows that vitamin supplements can be helpful. Some of these may suggest that you may need help with your intake of vitamins.

Vitamin B12 is found in the flesh so this is something that vegetarians should be aware. Vitamin C and B may be absent in the elderly. People who work night shifts could be a lack of vitamin D the body produces during the day. People with a lot of work, people under pressure, and those suffering from stress may be a lack of vitamin B and C. People with diets may also have a lack of vitamins 2. Vitamin B may be missing in heavy drinkers and vitamin C may be a problem area for heavy smokers and heavy drinkers.

The usual way to get vitamins into your body through the mouth. Some vitamins can be taken by injection, such as vitamin B12, but it is important that this is only done by a duly qualified medical practitioner. When taking vitamins orally, which must pass through your digestive system and strong acids in the stomach can destroy much of the usefulness of vitamins that they have to make sure you take the recommended dose, no more no less, but the recommended dose.

I have ruined your opinion about vitamins, but you must remember that while it may have a healthy and balanced diet, the natural processes of your body can destroy the value of absorption of vitamins. If you want to help preserve the effectiveness of eating fresh food and cook just a little help to increase the usefulness of vitamins.

Vitamin supplements can be used to help boost vitamin deficiencies you may have and extra vitamins are more readily available (and used) in the form of tablets. Vitamin pills can be of various types of vitamins or single vitamin. The decision as to what you take is yours, unless of course you have been advised to take supplements of vitamin A by your doctor. Vitamin C is often taken in winter and the time that preceded it. This has been shown to help maintain the common cold at bay.

You should only take vitamins to supplement a balanced diet and not go overboard, so taking vitamin A supplements in moderation. Take only what you need and nothing more, and if your diet is as good as it should be, then you may not need vitamin supplements. You must remember that they are, as the name implies, supplements and are not intended to replace a well balanced diet. Be sensible and use of dietary supplements with caution.

Steroids

One of the biggest problems in modern society is that people are always looking for the fastest solution. We are all influenced by the media adds that's why they are there. Everyone should keep in mind the old adage: "If it sounds too good, probably a lie." The fact is: there is no miracle pill or drug you can take to change body composition during the night (or a few weeks for that matter). If you are not satisfied with himself and wants to make a change, the only way is to work on it. You should maintain a healthy lifestyle!

Only after having a healthy diet, exercise, sleep hours, and the ability to maintain its coherence, is complemented help. This goes for steroids as well. Of course, some supplements like andro products, creatine, meal replacements and protein will be of some benefit to someone who can not have everything in place, but that does not help at full capacity. You have to help them help you. You must feed your body and therefore can be used to its full potential.

Steroids will not be a real benefit for a person who paid the price of time and hard work in the gym. A person who has no doubt that you will see gains after using a steroid correctly, however, that the possibilities for increasing the quality is very low, and certainly the person who will lose most of them. In short,not even steroids, can change the way we look at long run, without hard work and discipline.

If you ask ten athletes and steroids better get used ten different answers. If you ask for a reason as to why or how you get answers like: "The other guys in the gym to do it the same way," I heard that a particular is taking the same compound, "" I read the book enable him to get a fantastic result, "and many others can be heard. These statements only reflect what unfortunately is not reality: hardly a athlete knows better drugs should be used. What will be taken at what dose for how long? It's better when I try this combination or should try again? If I could know whether my preparations are truly original? Despite the fact that steroids have been used to improve athletic performance more than thirty years most athletes are still uncertain. Thus, they can be easily manipulated and influenced. The information for athletes, urgently needed is missing because there is no scientific evidence of public interest, the doctors that you are familiar with the subject are few, special magazines conceal the problem, and no more than deny the use of steroids. Consequently, many mistakes were made that in any case, lead to unsatisfactory results and side effects, often unnecessary. Although the range of errors is very far-reaching, some stand out since athletes to repeat them. All are taking steroids or considering that you must read carefully to make sure that it will be one of the several thousand athletes who continue to make these mistakes only.

1. The use of excessive dosages:

Culture, as more extreme than any other athlete. A acts on the incorrect assumption that the classic "more is better." If five tablets work well, then ten must double the effect. With this attitude the door is open to possible side effects, and not justified by a clearly improved effect. The effectiveness of almost all steroids is dose-dependent, to some degree and is achieved when it ran out of potential binding molecules of steroids and steroid receptors. When the receptors on the muscle cell are saturated the remaining steroid molecules begin looking for another goal. Hepatic dysfunction, renal dysfunction, hair loss, acne, high estrogen levels, reducing the production of body's own hormones, and aggressiveness often have their origin in dosages which are too high. So called mega doses do not lead to a significantly higher strength and mass increase. Those who believe that 50 Dianabol and 1000 mg of testosterone per day is the only way for the body of an "ideal" is, to say the least, the wrong information.

2. Duration of consumption is too long:

He did not stop the use of steroids is not recommended for most athletes for two reasons. First, when taking high doses for a long time, the risk of potential side effects increases considerable. Steroids rented The chances of organ damage are especially high when the 17-alpha-oral are continuously taken. Secondly, this behavior is highly questionable, since the effect of administered steroids weakens after a while, with a higher dose or a different preparation, can be stopped only briefly. Everyone should know that the stronger the steroid the faster its effect decreases so that the use for a long period of time is even more stupid. It Anadrol the gain increase usually is reduced after only 3-4 weeks, although with Deca Durabolin, for example, often continuous progress can be obtained over 10-12 weeks.

3. The inappropriate use of steroid preparations:

Not all steroids are the same. There is a clear distinction between highly androgenic, potentially-toxic steroids such as Anadrol, Methyltestosterone, Dianabol, Halotestin, etc. and the weaker androgenic, including anabolic steroids and less toxic preparations, such as B. Primobolan, Deca Durabolin, Oxandrolone, Andriol, and Winstrol, because, above all. the first drugs mentioned are those that cause various side effects it makes sense to reduce consumption to a maximum of 6-8 weeks. Especially women, young adults and older athletes should be very careful in the selection of preparations of steroids. Also desirable that the general public and the media considered this distinction in their future negative opinions and general articles.

4. The selection of an unfavorable intake schedule:

The effectiveness of every steroid program can be considerably increased by a clever combination of steroids, because they have a synergistic effect. This means that with a low total dosage can get better results. Because different receptors are attacked, you can delay the saturation of the receptor for the steroid combination will remain in force for longer. At the same time, possible side effects can be minimized. Instead of, for example, taking 50 mg per day of Dianabol, the athlete should take 20 mg Dianabol / day and 200 mg Deca Durabolin / week. In general we can say that the best results can be obtained by combining an oral with an injectable steroid. The combination of two oral preparations such as Dianabol with Anadrol or Oxandrolone with Methyltestosterone makes less sense. Since protein synthesis and nitrogen retention effect of most steroids decreases after a few weeks it should start with a low dose and increase slowly and steadily over the input range. Athletes whose steroid cycle is more than 6-8 weeks should usually switch to a completely different set. Another common mistake is the abrupt cessation of steroid regime. Many side effects, a possible rebound effect, and the strength and weight loss can be minimized if the doses are reduced slowly and evenly. This also includes the steroids at the end of the range of admission not very effective, such as testosterone and Anadrol are taken, but the athlete becomes light and includes those prepared during the outage.

5. The use of forgeries:

To correct this problem is very difficult for most athletes since the black market with its overwhelming preponderance of counterfeit drugs is the only source of supply. The unsatisfactory results, often no positive results at all, and an unusual number of side effects are unfortunately common and caused by the use of forgeries. Many counterfeit drugs are impure, do not contain the alleged substances, are often considerably with the dose or contain something completely different as specified on the label.

6. Disinterest in periodical exams by a doctor:

Every athlete who takes steroids should have a physician periodically check his blood, urine pH, the values of the liver, and blood pressure. As important as the implementation of these preliminary tests is the right time. It is important that the first test is performed before the procedure. Thus, one can determine if the athlete is physically able to use steroids, or, in certain factors should avoid certain preparations. This also helps obtain reference and comparison of data so that changes can later analyze the results can be easily determined. The second exam is recommended 5-6 weeks after taking steroids. In the administration of steroids should depend on the outcome of the tests. If the results are acceptable, four weeks after completing the steroid program another test should be done to check whether or not possible, small deviations were normalized. Ask your doctor to give a written copy of the results of blood and check the different values, together with your doctor.

7. The neglect of external factors:

The use of steroids alone does not guarantee impressive results. Its effect is strongly dependent on four individual factors which together have a synergistic effect, so he called the magic rectangle: Training, nutrition, rest and attitude. Especially when steroids are taken many athletes have a tendency to neglect these important requirements.

What you should do after training

What happens after you train with weights?

What is it exactly that starts there is the real muscle growth, but only going to get you give it special attention. There are many bodybuilders who have their eye during this critical process and therefore do not reach the results they want. This is a complex process that involves more than taking a hit of protein.
An intelligent system for training and recovery requires that controls three key things:
1. The recovery of this water with the balance of electrolytes.
2. The rapid recovery of the levels of glycogen
3. The restoration of muscle protein and thereby the prevention of catabolism.

The recovery of water and electrolytes.

Most bodybuilders do not care the need for adequate hydration as for training and for any activity of resistance to hydration is very important. All work with weights requires hydration levels very high. On top with the hot, humid atmospheres of many gyms need to drink plenty of water before during and after exercise to control body temperature and keep the cardiovascular efficiency.
During exercise that lasts for more than an hour dehydration varies depending on the weight of the individual. Varies between 2% and 6%. In fact just losing even 1% during the year which means that the individual reduces their income and put on maintenance all cardiovascular and thermal regulation. Pulled in training and the environment too hot can dehydrate us in 30 minutes if you do not drink water frequently. But drinking water during training is not enough to replace all the fluid lost in sweat just enough to replace half of the profit lost so athletes should make a conscious effort to drink at least an 8 to 10 glasses of water a day not only because there dehydration but also the entire body because the water is essential for all vital functions of the body.
The training of a bodybuilder and relatively short and very intense so the athletes sometimes beyond dehydration also have electrolyte imbalances which can be problematic in practice more than one hour because even if you drink lots of water levels of electrolytes are not replaced .
The key electrolytes are sodium potassium and magnesium, so you need to drink beverages containing them before during and after training. This can be done by drinking a sports drink that in its composition has vitamins minerals etc.

Tip
Before exercise:
Drink about a pint of water two hours before exercise.

During the year:
Fluid replacement should be equal to its loss. The recommended amount of water per hour must be between 600 ml and 1200 ml. The water should be consumed about a cup of water 15 in 15 minutes. After the exercise we need to ingest at least two thirds of liters of water per pound of weight lost during training.
Font: American College of Sports Medicine.

The recovery of glycogen stores after exercise.

Carbohydrates are the fuel of choice for bodybuilders, and the amount required depends on the objectives of the training.
If you want to increase the size of the muscles can consume more carbohydrates. A person accumulates a rating from 1500 to 2000 calories of carbohydrates in the form of glycogen in your muscles and liver.
Many bodybuilders being defined much lower their levels of carbohydrates in the body but be careful with it because we lose muscle mass. Because the body uses protein to maintain, repair and build muscle tissue, but when you reduce the deposits of carbohydrates in the liver and muscles are due to diet and exercise volume of the body begins to use protein to synthesize glucose . This basically stems protein of muscle tissue.
The depletion of glycogen can greatly reduce the muscle mass.
To prevent this from happening you should restore the levels of glycogen in the liver in the form of carbohydrates as soon as possible after training. The most important period is three hours after the workout. When you eat carbohydrates then increases the levels of glucose in the blood and promotes the secretion of insulin. Insulin is very important because besides regulating the recovery of muscle glycogen insulin stimulates the transport of amino acids to promote muscle protein synthesis and they have the increase in cortisol that would otherwise increase immediately after exercise. Cortisol increases delay when protein synthesis and stimulates the breakdown of proteins.
One of the problems of intense training is to control the desire to eat very soon after, should not eat, one should drink a drink rich in carbohydrates and minerals and then we spent an hour eating again.
We should eat normally throughout the day to go recover the levels of glycogen. Depending on your caloric needs and objectives should eat 4 to 6 times a day. It is the best way to meet the needs of the replacement body.

Tip
The recommended daily dose that is earlier than an hour and a half to train should consume one gram of carbohydrates per pound of body weight combined with protein, which is 3 to 4 grams of carbohydrates per each protein. For an individual of 100 kg suppose one hit of 100 grams of carbohydrates and 25 to 35 protein.

Retrieve the protein and prevent muscle catabolism.

The practice of bodybuilding demands that a positive nitrogen balance, so that the body receives the protein necessary for muscle growth and catabolism are checked. Increase muscle mass and strength through weight training requires a protein intake far exceeds standard made by an individual who does not train with weights. For many years bodybuilders have used a minimum intake of two grams of protein per kilogram of body weight.
At the time we eat protein also ingest carbohydrates to have a good protein synthesis. We must eat protein throughout the day divided into 4 or 6 meals a day, the first meal after the exercise should contain 20 to 40 grams of protein and 60 to 120 of carbohydrates. The intake of protein and carbohydrates after the training and throughout the day is crucial to a good muscle development.
The intake of protein and carbohydrates should be simultaneously and not separately to have a good protein synthesis.

Supplements.

Anyone who trains seriously should consider using dietary supplements to regain the muscle wastage produced by training.
Some of these supplements are Fostatidilserina; Glutamine, Creatine and HMB.

Fostatidilserina:
This supplement can reduce the production of curtizol, which is a hormone catabolism and also relieves the symptoms of sub training. The recommended doses are 800 mg 30 minutes before training.

Glutamine:
has an important role in building muscle and also strengthens our system imunelógico. Glutamine taken as a supplement causes our bodies can not enter into catabolic state and thus the protein is more easily determined to build muscle tissue and also does a better balance of nitrogen. If our practice are very heavy and intense it becomes necessary to take glutamine for a speedy recovery.
The recommended dose is 8 to 20 grams daily divided into 2 to 4 times per day, may yet have more if you take two dozes of 10 grams before and after training and rest days take 2 to 5 grams divided by day.


Creatine:
After the protein is the queen of nutrition supplements bodybuilders and other athletes. Creatine increases the setetinzar deposits of phosphates energy between the seris allowing you more energy to train.
Creatine also increases the volume of muscle cells which increases the intracellular fluid that helps transport nutrients and other substances necessary for muscle growth.
Creatine should be taken in doses of 3 to 5 grams daily and ideally combine it with a drink of carbohydrates and protein and then be taken after meals that have these two nutrients.
The amount of carbohydrates should be around 90 grams, is a dose sufficient to produce the insulin that their help in the absorption of creatine and of all nutrients.
With the high amount of insulin is a greater uptake of creatine and nutrients by the body.
Because creatine takes water to the muscles so when it is taken should drink well about a quarter liter of water for every 5 grams of creatine taken.


HMB (beta-hydroxy beta-metilbutrato):
This metabolic produces when it breaks down the amino acid called leucine. Due to the effects of nitrogen retention HMB may prevent the reduction of muscle damage that is associated with intense physical efforts. It also helps in the recovery of muscular disorders resulting from hard training. When combined with an intense training and proper nutrition HMB can increase muscle size strength and decrease body fat.
HMB should be taken in doses of 3 grams daily the dose should be divided into doses of 1 gram and should be taken with food. If the athlete weigh over 90 kg should then increase the dose to 5 or 6 grams per day, equally divided.

Note
If you follow these 3 guidelines will see it has a lot more results, muscle development and strength will increase and will be able to train with greater intensity.

Use Superset To Build Big Muscles

If you are lifting weights for a while or have been reading newspapers and magazines, bodybuilding, you've probably heard of super setting. However, how many times have you seen people super setting when lifting weights? If yes, you noticed that those guys who were super setting were almost always older boys. If you want to be great, then why not superset like them because you saw that super setting can help to build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back, no rest between exercises. There are some variations as super, super-antagonist muscles, pre-super-exhaustion and exhaustion super post ... .. etc. We discuss these 3 just supersets of the most popular in this article.

• Superset antagonistic muscles

An antagonistic super game is when you exercise the muscle group opposite. While the muscles that are opposite, in fact, the support of each muscle during the movements. For example, when you do dumbbell curls for the biceps, when you lower the weight, triceps are called to act too. The same goes for the excitement of a bench press, your back is working very well when you're doing the line folded.

Thus, for example, an antagonistic superset on your, say, a day of chest and back, making a routine supine, then continue with an inclination to the line, or vice versa. This will be a superset. Rest for 2-3 minutes and then go to the second and so on. This work the muscles more deeply involved only two sets.

• Pre-exhaustion Superset

In a pre-exhaust superset, you work the same muscle group with an isolation exercise and then follow with a compound exercise without rest between sets. For example, although the chest and back day, you work with dumbbells Pajaro (year of isolation in the chest) and then soon after, a bench press (chest compound exercise).

By making an initial period of isolation (flyes), was pre-Exhuast target muscles are working, which in this case are in your chest (pecs) and then your pecs hard again with a compound movement (press card), which allows other muscles that are still fresh as your deltoids and triceps to assist the chest in exercise.

• Post - Exhaustion Superset

Another version of creation is the super-post method of exhaustion. It is exactly the opposite of the pre-exhaustion. In other words, lift compound exercise and then follow with an isolation exercise for the same muscle group. It allows you to lift more weight for the complex exercise because the muscle group is not pre-exhausted yet.

Varying each of these forms of superset every 2 to 3 months and watch your muscles explode with a large growth of muscle mass.

How To Gain Muscle Naturally... No Steroids!

He wondered how to gain muscle? There are many styles, tricks and "quick fixes" that are, but there really is a healthy way to gain muscle mass. You need not be gifted with a genetics or the illegal use of steroid hormones or potentially dangerous.

The "how to gain muscle" The question has two relatively simple steps:

1) increase caloric intake, and
Training 2). This combination will provide the desired results.

Do not be ashamed to look in the mirror! You can have the body you're searching for. When you start thinking about how to gain muscle, the first reaction might be "But I do not want to gain fat. The loss of muscle mass and gaining fat are two different goals, and are handled in two ways. At this point, we realize that dieting and exercise to lose weight is different from the diet and exercise to gain muscle.

By gaining muscle mass, caloric intake should be increased. You have to have more calories than your body is accustomed to making more proteins and fats, the body has no choice but to gain weight. Although nutritional supplements can be used, this should not be used as a substitute for a healthy diet. The increase in calories, then compensated by working with weights, to achieve greater muscle mass you want. This exercise will stimulate the growth of "overload" the muscles. The combination of blocks of calorie (which help to rebuild and repair muscle tissue), together with increased training.

If you're among the millions of people constantly trying to gain weight and build muscle, remember that a firm commitment, a good diet and a regimen of proper weight training are the best ways to achieve achieve your goal. Building muscle mass diet is rich in protein and enough calories to promote weight gain.

A good place to start is to multiply your current weight by 18. This number will give you a rough idea of the amount of calories your body needs from day to bulk up. If you are very active, sports, or have a faster metabolism than average, may be necessary to increase caloric intake even more. A healthy muscle building requires a great effort on your part. It is easy to get enough calories into three meals per day. A good suggestion would be to eat several small meals per day instead of three large meals.

Protein is an essential element in any diet for mass building. Ideally, you should eat one and a half grams of protein per kilogram of body weight. While this seems like a lot of protein, spread over several small meals per day will be much easier to achieve this goal. Fish, poultry, eggs and lean red meat are excellent sources of protein. Lots of fresh vegetables, simple carbohydrates, combined with plenty of protein should enable it to fulfill its quota of calories each day. The best diet muscle building is a combination of consuming adequate amounts of calories and the type of food.

Get Huge Muscular Arms - Build Big Triceps Exercises

So you want to get big huge muscular arms. Do not ignore your triceps exercises.

In gyms everywhere, you will see people doing bicep after biceps. If someone asks you to show your muscles, you will likely exercise your biceps. Do you? Well, since you're reading this article, then you should have known that have large muscular arms, you must build huge triceps.

You know why? It is because your tricep is 2 / 3 the size of your arm. Imagine, the biceps is only 30%, while the triceps is 60%. So if you are neglecting your triceps, you are neglecting 60% of the arms, while working in the 30% called the tiny biceps. Sure, you still need to work on your biceps that look well rounded muscle balance.

Also, since your triceps are involved in building the body of many other military exercises, like presses, bench presses and many other exercises, having strong triceps will help you lift heavier in other exercises, and thus stimulate more muscle growth in other parts of the body.

Your triceps consist of three main biceps, while only 2 of their names begin with "tri" and "bi". This is another reason why your triceps should be bigger.

Tricep Excercise Form

So I've been training your triceps but do not see good results. It could be due to its motion during the repetitions of the exercises are not performed to its full range of motion. You see, the mass concentration of the triceps muscle in the upper arm and, therefore, have to stretch your arms beyond what you feel is natural to reach the deep fibers of the triceps muscle.

The principle that the form must be strict with minimum elbow movements when performing triceps exercises like skull crushes and triceps extensions. These exercises reach deep into the triceps muscles when you do this with the full range of motion.

Tricep exercises like close grip press bench, and diamond plate pushdowns cable that does not give you limited range of motion and magnitude of these exercises. That does not mean that doing these exercises, just concentrate on them less.

So to build big huge triceps, you should feel the strength of the triceps muscles when the weight is in its lowest position before pulling back.

I want those big muscular arms? So do not forget to work on your triceps hard and do it in good shape.

Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his favorite exercises for each body part. This is as it should be - as the progress through the different stages of learning that you understand what works best for you. It is useful, however, to assess their progress over time and conduct an analysis of where you are and what changes, if any, are needed to move upwards and forwards.

Part of this review should include an assessment of the basic exercises that make up your bodybuilding training program. In this article we will look for the back exercises that have proven their value to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving exhaustion before being displayed. All exercises should be performed to failure with a set of six to eight representatives.

1. Lat machine pulldowns - this year was chosen because it allows you to isolate the lats and biceps complex exercise for the rest to follow.

- Take a shoulder width grip.

- Pull arms to maintain the arms legs straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - can use this exercise if you have sufficient experience. Using the same machine, have a tightness in accordance with this, because a better use of the biceps and to maximize the effects of the exercises.

- Take a shoulder width grip.

- Pull the bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

Abdominal Exercises For Beginners

The abdomen contains the muscles that most beginners, struggle with it a long time to develop and need a little body fat to be seen. The abdominal muscle group is composed of three main muscles:

1. Rectus abdominis - commonly known as ABS, is a great plan muscle that extends from the chest wall below the pubic bone.

2. Abdominal oblique - commonly known as the Obliques, this muscle is diagonal along the side of the mid section from the lower ribcage to the pubic area. The interior is located below the external oblique oblique.

3. Transversus abdominal - is a thin strip of muscle that runs horizontally through the abdomen.

You can target these muscles effectively by executing the following exercises:

1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abdomen.

2. Tilt the pelvis - 3 sets of 15-20 year reps.This focus on the lower abdomen below the navel.

3. Side bends - 3 sets of 15-20 reps. This exercise will work the Obliques.

As with all exercises you need to take care of scheduling specific body parts. To begin to incorporate your abdominal exercises in a program similar to one suggested below:

Day 1: biceps, back, Abs

Day 2: Hamstrings, shoulders, Abs

Day 3: Quads, forearms, calves

Day 4: triceps, chest, abs

For the first two weeks of a full set, but then add one set each week for a maximum of three. At the end of three months, you're ready to move to more intensive intermediate level exercises.

Having trouble building muscle?

You were going to the gym regularly for months and have not been able to deliver any poundage? If you answered yes to any question, it is time to go back and make some plans. Building muscle is not rocket science. There are four main factors that will mean the difference between building muscle and staying lean. You have to ask these four questions.

My diet is ideal for building muscle?

It's time to leave the "3 meals a day" mentality. If you want to win (or lose) weight you need to feed your body as a whole food, six times a day. This means that the division of large meals and eat every three hours. This is not only good for your metabolism, but your body with food, rather than storing them as fat.

The six meals a day should consist mainly of complex carbohydrates and proteins. You should aim for at least thirty grams of protein per meal. Include foods rich in protein from lean meat, poultry, fish, egg whites, cheese and dairy products. Complex carbohydrates are rice, bread and potatoes. Stay away from foods high in salt and sugar

I use supplements, and when I get them?

If you can afford to use supplements. All three are considered as the basis of proteins, carbohydrates and creatine. The supplementation of whey protein is the quickest way to deliver quality protein known to the muscles. Thus, it is particularly effective after shaking your workouts when your body is like the protein for muscle re-growth.

There are three key moments that supplements should be taken. From early morning, after his training and before bedtime. If your diet is zero, it is not necessary at any time. Do not use supplements to replace meals. Supplements are supplements, not replacements for food.

I am training hard and not smart?

The biggest mistake the new lifters make is thinking that the more exercise the more you receive. This could not be further from the truth! Two basic rules you should remember when it comes to weight training. Firstly, the quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two sets of movements. Large compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more fibers of the muscles used to move the weight. This means that more muscle groups are worked, the task is more difficult, the growth potential is much greater.

In general, you should do three exercises that are an exercise in isolation. For example, back / biceps exercise could be a great grip pull ups, seated row, bent over row and standing Bicep curl. You may think that this is not enough for their work biceps? Wrong. His biceps are worked heavily in all these exercises, biceps curl just finishes them.

The duration of the training sessions should not exceed one hour. And you only need to train a muscle group once a week. This means a part of the routine that you simply need to be three days a week. In fact, most professional bodybuilders only train four times a week. Remember quality not quantity.

I get enough rest and recovery time?

When you are training muscle building, which is breaking. The reason I searched for "pumps" when you're in academia, because it is your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. Thus, in simple terms, there is no rest equals muscle growth.

So easy when you're not working. Facility in the cardiovascular system. And be sure to get much sleep. Sleep is the number of the agency for a time to build muscles. This is also why it is important to eat before bedtime, so your body has the fuel to repair muscle in your sleep.

Simple huh?

This can be seen that, despite what you read in magazines or on the web about building muscle, it is surprisingly simple.

Build Big Muscles Fast. Gain Muscle Mass Guide

So, wants to build big muscles? Simple huh? Just join a gym and weights regularly beaten and raped in a few months, you will gain so much muscle mass that is ready to take on any bodybuilding contest. It's really easy to build big muscles? Well, to gain muscle mass, there is much more than hitting the gym regularly. Here are some tips to gain muscle mass --

a) Eat and Eat - To build muscles, you should eat. Your calorie intake should be more than your calorie expenditure. If you reduce all the calories you eat, then where are the calories to build muscles?

2) Protein - Make sure to eat enough protein. You should eat at least one gram of protein per kilogram of body weight per day if you want to gain muscle mass quickly. If you get enough protein, your muscles do not grow large.

3) Supplement - If you can not have enough protein in their normal diet, supplement with protein shakes. If you want more power so you can lift heavy weights to grow bigger muscles, take creatine supplements.

4) Weight Training - You must lift heavy loads and constantly to add more weight to progressively build your muscles. Yet it is very important not to sacrifice correct lifting techniques and as the cause of the body.

5) Lift Weights - Use free weights and Dumbells Barbells to recruit more muscle fibers so that more muscle fibers can be worked.

6) Compound Exercises - Work with compound exercises such as bench presses, Squats, Barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on your work as your puny biceps muscles, then you will have only negligible muscle growth.

7) Get Enough Rest - Have rest days in days between the exercise and not working the same muscle group more than twice a week. Your muscles need to recover from its flexibility to grow.

8) get enough sleep - sleep at least 8 hours per day. More even better. Your muscles grow when you sleep.

8 If you do these steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder physical that I can cover in just an article here. So the search for more knowledge.

The 3 Core Muscle Building Exercises You Should Be Doing

When it comes to building muscles I like to keep things simple. It's easy to get caught in the hype of hot new products and exercises that promise to be the next best thing to build muscles. These exercises in imagination and use of long products "scientific like" words and explanations to demonstrate that work to build more muscle.

In this article, I will get back to basics. I'll show you three exercises muscle building can not afford not to do and why you should do them. These three exercises are the foundation for building muscle and are essential for any training program.

You may find it hard to believe, but with these three exercises alone you can pack a serious amount of muscle. I refer to these exercises as the "core" of any good program. When you start planning my suitability for a client program that always start with these three basic exercises and build the program around him.

3 core muscle building exercises:

Squatting
The occupation is the biggest exercise for packing serious poundage. No argument about that. Occupation is essentially an exercise in creation of the leg. Starting the year with a bar of rest between his shoulders up. After bending the knees and hips to lower the bar down until thighs are almost parallel to the ground. And then push the bar back to starting position.

The main muscle groups pulled squat action are the quadriceps, hamstrings and gluten. Secondary muscle groups include the lower back, adductors and, to some extent your shoulder muscles. As you can see many muscle groups are recruited for this exercise that the exercise more muscle and greater potential builder.

Like all basic fitness exercises, you should make the squat the first exercise you do on your leg training day. What is the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, the goal of Representatives on 8 / 12 on the squat. Because he was a good lift heavyweights warm is vital. The profession is very stressful for the lower body, especially the knees, for 5-10 minutes on the treadmill and some lights Squats first recommended.

Bank News
The Bank of pressure is the king of exercises to build upper body. For years, the bench press was used to measure the force of an elevator. How many times have you asked "how much you bench?" I bet you never asked, or how much you can do chin ups squat.

It is a simple exercise, but very powerful that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press must lie on his back on a flat bench, grasp the bar at slightly wider than the jaws and press the bar down to your chest.

The bench press is the largest manufacturer of the upper body, allowing you to move much weight as possible. This is his weight advantage over the press. With the help of a spotter you can also push up to lift heavy weights. There are other advanced techniques, such as bench press board presses, bench press negatives and chain presses. See our link below for more details.

Excellent adhesion Chin up
If you are only going to do an exercise to return to work independently. The large grip chin is the ultimate test of a power to weight lifters. This muscle building exercise is very demanding on the body.

The large grip chin up primarily hits the lats, but also the goals of the entire upper back, biceps and forearms. To perform this exercise, you need a chin up bar or chin up assist machine. Keep the bar in a high-grip (wider than shoulder) is confronted with his palms out of his body. It begins in a "hanging" position with arms fully extended. Pull until you can get your chin over the bar and lower back to starting position.

Most people will not be able to make great grip chin ups without some lat / back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. This is the most demanding back exercise you can do it is to be the first exercise in your session.

By doing these exercises should be

As mentioned earlier in this article, these exercises are the biggest muscle builders and also the imposition of the majority of your body for what should be done early in his training for maximum benefit. I recommend that you make up to 5 games each year and change the way these games every week. For example, in the first week you pyramid of assemblies, the second week you pyramid down and the third week of three sets. This prevents the muscles get used to your routine. Good luck packing on some serious pounds!

Anabolic Androgenic Steroid

An androgenic anabolic steroids is the best that can be understood from the words separately. Anabolic or anabolism refers to the metabolic process in living organisms and cells - and inside our bodies - it helps to gather and synthesize smaller molecules to build big. As against catabolism, which is the opposite, anabolism tends to join complex molecules, leaving as a whole grow.


Androgen means that the ownership of a natural or synthetic chemical compounds in vertebrates (eg humans), that stimulates or controls the development and maintenance of male characteristics. More commonly, androgens is indicative of the development of male sexuality, while testosterone, a known androgen, secreted in the testes of men and the ovaries of women.


Steroids, which occur as sterols as cholesterol, alcohol is a natural steroid, is a group of organic compounds, including many types of hormones, vitamins and alkaloids.


What follows, therefore, is that anabolic androgenic steroids is a type of substance, natural or artificial which helps the growth of cells and combining smaller molecules in the human body. In other words, anabolic androgenic steroid results in growth of several types of tissues, especially bones and muscles.


The use of anabolic androgenic steroids is very popular among people who are interested in improving the physical performance - for example, athletes and other athletes. Some people use because they perceive its use to improve their appearance and, in this case, it becomes almost an addiction.


Today, anabolic androgenic steroids Rakes more than its share of controversy, which is mainly due to drug use. Many developed countries have strict measures in an attempt to control their use and distribution. However, it also has medicinal benefits.


Classified as a Schedule III drug under the controlled substances Act (U.S. Department of Justice, DEA, 1997), anabolic androgenic steroids are prescribed for the treatment of anemia, osteoporosis, growth stimulation, gonadal dysfunction, gynecological disorders, and chronic conditions such as wasting cancer and AIDS, among others.

Creatine

Creatine is an amino acid that is formed naturally in the human body, especially in skeletal muscle. The human body generates Creatine naturally partly from the diet we take and partly on their own. A healthy person has about 120g of Creatine, most of which is in the form of a compound called PCR. The body can store a maximum Creatine quantity of 0.3 grams per kilogram of body weight. The body produces about 2 grams of creatine per day. The main dietary sources of creatine are fish and red meat. One pound of raw meat provides about 1g of Creatine for the body. Creatine does not come from food is produced endogenously by the body from amino acids.

There are several benefits of creatine. Creatine increases anaerobic energy in the body. It provides immediate energy for the body. Improves muscle strength and makes the appropriate muscles for high intensity, short duration, such as weightlifting or exercise Sprinting. It is also found to accelerate recovery. Significantly delayed fatigue. Promotes lean muscle mass and reduce muscle atrophy in post-surgical patients. It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms and thus increase cardiac function. Creatine is usually taken as a supplement for athletes who require strong bursts of energy. Creatine acts as a catalyst for a chemical reaction that occurs in the body when a person is high intensity and short duration work. The body generates Creatine enough to accommodate this type of reaction. To learn more effort, creatine should be deepened through food or through other ways.

Creatine has become very popular among athletes because of its many benefits and few side effects. The only side effect so far is documented weight gain. However, overdose of creatine or the use of creatine for a long period of time may also have other side effects, and are still testing to determine the effect of creatine in the long term. Creatine is available as a vitamin supplement pills, and in the form of OTC medicines. Creatine is classified as a "dietary supplement" and can be purchased without a prescription such as diet 1994 Supplement Health and Education Act. Moreover, creatine is not proven by the FDA (Food and Drug Administration) and some side effects such as vomiting, diarrhea, and deep vein thrombosis were included in a 1998 report from the FDA.

Several supplement creatine products on the market today. Creatine is available in capsules, chewable tablets and powder forms. One teaspoon of powder contains 5 grams of creatine monohydrate. The recommended dose is 1-2 teaspoons with 8 ounces of water per day. However, the dose may vary depending on the agency's effort. The athletes usually follow a cycle that involves the dose and maintenance phases.

The Ultimate Muscle Meal Plan

With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried my ultimate "salad on roids" yet!

Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.

And guess what...that's the whole point! It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.

I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke.

Alright, here's the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves
approx 1-2 cups mixed leaf lettuce
shredded carrots
1/2 of a ripe avocado, diced
2 hard boiled eggs, diced (preferrably organic, cage free)
3 Tbsp chopped pecans
1/4 cup dried cranberries
top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let's look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you've got 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal plan, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.

Instantly Increase Your Strength On Every Back Exercise

Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform? Sound too good to be true? I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains. What tool am I talking about?

A pair of lifting straps!

This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment. The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms.

Why is this so valuable?

Picture this scenario…You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure.

What exactly happened here?

Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. This is not a good thing!

Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern.

The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size. Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick.

The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size. If you aren’t using lifting straps already, get on it! You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price!

A Few Simple Ideas to Mix Up Your Routine

Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring. I know this is starting to happen when it gets easy to miss my regular workout. Recently, I noticed this had happened when I easily talked myself out of going to the gym for almost 2 weeks straight. Obviously, something needed to change. So here are a few ideas that I use from time to time just to spice up my workout. Give them a try, and I’m sure you’ll find some new excitement to your workout as well.

Change your Grip!

This is a small change compared to most of the others you can do, but one way to spice up your workout from time to time is to change the way you’re gripping the bar when doing barbell or machine exercises. One of my favorite grips is the palm grip. In fact, I’ve read several articles from fitness trainers and other professional athletes that suggest that on exercises like the bench press, you should only be using a palm grip.

So what is a palm grip? Let’s use the bench press as an example for the palm grip. Many of us have been guilty of using a standard grip on this exercise, myself included. A standard grip would be where you wrap your hand around bar as if you were holding a baseball bat. If you want a more effective bench press, try not wrapping your thumb around the bar. You might think that you’ll lose some stability by doing this, but I’ve never had that problem. You might have to bend your wrist a little more to compensate, or lower the weight just a little bit. The main benefit to using a palm grip on this type of exercise is that by putting your thumb in this position, you are reducing the amount of effort that your forearms will put into the exercise. Therefore, you chest and tricep muscles will have to work even harder to do the lift. Try this, and I’m sure you’ll notice a difference the next time you perform a bench press.

Try Trisets!

You’ve probably heard of super sets, where you do two exercise consecutively without resting in between. Have you ever tried doing three different exercises? This works extremely well with bicep exercises. The benefit to doing a triset with a bicep workout, is it allows you to hit the bicep really hard in three different ways. Here’s an example of a bicep triset: standing barbell curls, hammer curls, reverse barbell curls. You’ll also notice in this sequence that you have to change your grip with each set of the triset. This is the best way to utilize a triset. Here’s an example of a triset with triceps: straight bar cable push downs, rope cable push downs, reverse cable pushdowns. Again, the key here is to change the grip on each exercise. Give these a try, and I’m sure you’ll feel a new pump in whatever body part you utilize them with!

Change you Split!

Have you been following the same split routine for two long? Has your split routine consisted of chest and triceps, back and biceps, or something similar for several months? Try reversing your split or doing a 5 day split instead of a 3 day split. Do chest and biceps, back and triceps just to mix it up a little.

These are just a few basic ideas, but its always a good idea to mix up your routine on a continual basis. That way you can keep your body guessing and growing to adapt to the changes in stress that you place on your muscles.

Rock Hard Abs! Do You Have What it Takes?

If your abs look good, your whole body looks good. Having Big arms and chest is one thing but having rock hard defined abs is so another.

Everyone knows that nothing turns heads like a defined full set of abs. And hey, chicks love em. What more needs to be said.


Contrary to popular belief, the abs or Rectus Abdominis is really only one muscle. It stretches from the top of your pelvis up to your ribcage. The "six-pack" as it is called is merely sections of this one muscle.

Dispelling the Ab Myths:

The action of any muscle is simply to contract. And as you can't contract half your bicep or quad, it makes sense that you cannot contract half your abs as well. Therefore the myths about "upper ab" and "lower ab" training are total nonsense. I'm not discounting those training methods but the simple fact is that if you can't see your lower abs, it just means you've got fat covering them, not that you need to work them harder.

Say goodbye to hanging knee-raises, straight-leg raises, and any other type of leg raises for building your abs. They simply don't work. The primary role of your abs is to stabilize your body. When you raise your leg for example, your hip flexors pull on your spine and arch it forward/downward. Your abs stabilize this action by resisting and essentially keeping your back from breaking. Take note that this is the static action of the abs. It doesn't build or strengthen. Leg raising exercises only feel like they are effectively working your abs because of the repeated strain and exhaustion of your muscle producing catabolic, lactic acid build up. Search for "lactic acid" at http://www.muscle-body.com for more information.

What Really Works:

What does strengthen your abs is what strengthens any other muscle in your body. Contraction! In this case - Decreasing the distance between your rib cage and your pelvis.

So we come back to the good old sit-up. But there are a few things to keep in mind.

Firstly, forget about the cool all-the-way-up sit-ups you see in the movies. Your abs are fully contracted when your shoulders are about 5 to 6 inches off the ground. So don't bother trying to impress or outperform someone by touching your elbows to your knees. It does nothing for you. Crunches as they are sometimes called are the way to go.

Secondly, don't wedge your feet under something to help you get up. You don't need to do this if you are doing crunches properly anyway. Your legs should be at 90 degrees to each other and your knees at 45 degrees to your waist. If you need to, use something to press your heels back against to stabilize yourself. This way you will use your hamstrings instead of your hip flexors which will keep the focus on your abs.

Thirdly, keep your hands lightly held against the side of your head or crossed on your chest. Don't clasp them together behind your head or neck. If you do you will be tempted to pull with your hands to get the last few reps out, which will put unnecessary strain on this fragile part of the spine.

Alternative:

Another good exercise for abs is kneeling crunches. You will need special equipment to perform this exercise. This is where you kneel and contract your abs so that your upper body arches forward/downward. You hold a rope attached to a pulley with weights for extra resistance. Most gyms will have a rope attachment to the triceps pull down to perform this exercise. The idea is to lock your arms against your upper body so that you pull down only with your abs and not your arms.

Ab Training Devices:

In 2 words - Forget it.

You don't need them. Most of them do nothing for you. Building muscle is hard and it hurts. Most of these devices are designed to take the pressure off your body making the exercise seem easy and con you into thinking you are really targeting your muscles. Don't believe the hype. Ab training is definitely hard work but definitely worth it's reward.

The Secret:


The difficulty in obtaining great abs is not so much building the muscle. It's cutting enough fat from your body for them to show. You probably know by now that spot-reduction of fat simply doesn't work here. In order to show those abs you need overall fat loss.