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Best Supplements For Muscle Growth 2015

gain muscle guyIf you’re looking to unlock pounds of new muscle in all the right places, there’s a very good chance that you have your workout program dialed in and are also starting to really pay attention to each bite of food that goes into your mouth.

You know that the process of building more lean muscle mass can be a very scientific one and if you’re doing everything right, it’ll move along quite easily.

Do things wrong however and it’s a whole other story.

In your quest to unleash more muscle mass, you may also be looking at the various supplements that are available to help you get the job done.

Which supplements work?

And, more importantly, which will just increase your credit card bill and leave you feeling frustrated?

That’s what we’re going to go over here today. By taking the time to learn which supplements will help you succeed and which will just waste your time, you can make a more informed investment.

Let’s take a look at the three top supplements of 2015 for muscle growth and then also provide you with some additional tips you must make sure you’re doing so that you make the most of what these supplements have to offer.


Protein Powder

protein powderThe very first must-have supplement that should be sitting in every man’s pantry is a high quality protein powder. In fact, this is such an important supplement, you may want to have two tubs on the go since they come in different varieties.

You know that protein is important for muscle growth. After all, it’s why you feed your body a thick slab of steak after a particularly hard workout. Protein provides the building blocks, the amino acids, which your body needs for tissue repair.

Each and every workout, you will be breaking your muscle tissues down and if you don’t supply them with the building materials to grow stronger, you’re going to stay in that broken down state. Clearly this isn’t going to help spur more muscle growth.

There are a few problems with that juicy steak however. First, unless you have a lot of time on your hands, chances are good you won’t be cooking up or sitting down to eat 5-6 steaks or chicken breasts each day.

For any man who requires a higher calorie intake, it’ll be important to be eating this many meals per day, if not more, and each meal should contain a protein source.

Second, the steak also takes longer to digest. Solid food will not rapidly get into the muscle tissues, so in times of critical need such as immediately after your workout, you’ll have a harder time recovering if you’re serving up solid food.

Protein powder solves both of these problems.

If you purchase a good quality whey isolate protein powder, it’s designed to digest as rapidly as possible so will get into the muscle tissues at top speeds helping to prompt a quicker recovery. Those who supplement notice a higher level of anabolism taking place in their body, as was noted in a study published in the American College of Sports Medicine.

Then, if you also have a casein protein powder on hand, this protein powder variety is designed to digest more slowly (so great for other times during the day) and is still very quick and convenient so will not put a dent in your busy day.

This can help you make extra sure that you are feeding your body the nutrients that it needs.

If you’re struggling to meet your calorie needs for the day, using a weight gainer protein powder, which contains carbs and fats and is higher in calories or simply creating your own higher calorie shake can also work very well to help you get your needs met.


Testosterone Booster

A good quality Testosterone booster is the next supplement you’ll want to look at for optimizing your muscle building rates. Testosterone is the most powerful muscle building hormone in the male body and will essentially dictate how fast the process occurs.

Some men start to see natural declines in their testosterone level as early as their late 20’s or early 30’s, so it can be a significant problem that you face once you’re out of those prime muscle building years.

Fortunately, all hope doesn’t have to be lost. A quality testosterone booster such as TestoFuel will supply you with a combination of herbs and vitamins that will assist with the natural testosterone release. One nutrient found in TestoFuel that’s of particular importance is Zinc, which every man will lose when he ejaculates. This will then cause a decline in serum testosterone levels, as was noted in a study published in the American Society For Clinical Nutrition. By using TestoFuel, you won’t have to worry about your bedroom activities impacting your gym performance.

You can also feel good about using these products because they are working with your own body chemistry to improve your own production of testosterone. They are not administering unnatural testosterone that will actually cause your own production to shut down. That is not a safe or a smart manner to go about boosting testosterone, so it’s critical you stick to the natural testosterone booster method. You can checkout the top 5 best testosterone boosters of 2015 here.

This will serve you well long-term because your muscle built will stay on should you decide to stop using the product provided you keep up a maintenance strength training program.


Creatine

creatine-monohydrate-performance-studiesFinally, the last of the key muscle building supplements that you should be looking into is creatine monohydrate. With each and every muscular contraction that you make, you are going to use up some of the stored creatine monohydrate in the body tissues.

This creatine is going to form together with a molecule called adenosine diphosphate, which then forms adenosine triphosphate (ATP). It is this molecule that serves as the primary fuel source for intense muscular contractions.

So when you’re in the squat rack pushing your body to the max, you are burning up your creatine stores faster than ever. And, once they become depleted, that’s it. Your workout intensity will drop and you’ll perform no more maximal sets.

This is extremely limiting on your performance and improvements then, which is why making sure that you are going into each workout session with a fully saturated level of creatine is a must. That way, you can perform more move overall work in each session without worrying about suffering from pre-mature fatigue.

Using a creatine supplement allows you to do just that.  While you will take in some creatine from dietary sources such as red meat, it’s not going to be enough for someone who is regularly depleting their stores in the gym.

Your body likely won’t be able to keep up with the creatine depletion taking place, which then means that you’ll see slower than normal results.

Add creatine monohydrate into the picture and the whole story changes. Using this product helps boost both size and mass gains due to the added work you’re doing in the gym.

 

Fat Burner Supplements

Sold in every health and fitness supplement store, you will find a huge section selling fat burners or thermogenic supplements. Most people have trouble losing weight and that stubborn stomach fat just won’t seem to come off no matter how hard you workout in the gym. Fat burners work to increase your metabolism, reduce appetite/ carbohydrate cravings, reduce fat deposits, and give you more energy not only for your workout, but throughout the day as well. You can take a look at 2015’s best fat burners here.

What type of fat burner is right for you? Well let’s dig into the 2 types of fat burner supplements:

1. Stimulant fat loss supplements:

The most common type of thermogenic supplements are stimulant burners, meaning they have ingredients such as caffeine, green coffee bean extract or green tea extract, etc. These burners have worked wonders for many users and helped them to shred pounds of fat. However, stimulant fat burners are not for everyone. If you have a low tolerance for stimulants, then most of these common supplements might be a little too strong for you. This brings us to the second type of fat burner…

2. Stimulant-free fat loss supplements:

Are you an avid coffee drinker or do you routinely take any stimulants? If not, then a stimulant-free fat burner might just be for you. Usually these products contain the same proven ingredients to burn fat, but they just don’t have the stimulant ingredients. Now many users have had success with stim-free burners, but many also complain they don’t work. You see, stimulant ingredients such as caffeine and green tea leaf extract work to increase your metabolism and reduce the amount of fat cells. So stim-free burner supplements may only be for people that don’t use stimulants on a daily basis.

So there you have four primary muscle building supplements that are well worth your money. Here is a great youtube video with other essential workout supplements to gain muscle:

What else can you do to ensure success?

Eat Right Post Workout

First, make sure that immediately after the workout, you are getting nutrients in. We already mentioned protein powder, so you’re well aware you need that. Additionally though, adding carbs to the mix helps restore muscle glycogen levels that much faster.

This will ensure that you are recovering at top speeds and can get back into the gym sooner again.

Get Sufficient Rest

Speaking of getting gym sooner again, don’t let this lead you to believe that you can workout daily however. Remember, rest days are essential.

If you aren’t completely rested before going into the next training session, you are just breaking your body down further, moving backward, not forward.

Aim to have at least one day off per week, if not two and always make sure there is 48 hours between each session for the same muscle group.

Many men who are training intensely will need even more time than 48 hours, so adjust accordingly.

Train Heavy

Finally, last but not least, make sure you are training heavy. If you aren’t lifting as heavy as possible, you’re leaving results on the table.

Not only does heavy lifting boost the intensity of the workout session, which his needed for optimal results, but it’s also going to help you see higher levels of natural testosterone release as well.

This in turn will make sure that you are doing your part along with the testosterone booster you’re using as noted above. You should be mixing in sets of 5-8 reps accordingly so that you can keep up that weight and ensure strength gains.

This doesn’t mean you can’t ever do sets into the 12-15 rep range. Especially for isolation focused exercises that range can be ideal, but you should never exclusively be doing these.

So there you have the best muscle building supplements to know and remember. Stick to these and you can be sure you are headed towards optimal success with your own muscle building transformation.

Find more top supplement reviews at: Supplementyouneed.com

References:

Herbel, J. et al. (1992). Effects of dietary zinc depletion on seminal volume and zinc loss, serum testosterone concentrations, and sperm morphology in young men. The American Society For Clinical Nutrition, Inc. Vol. 56, No. 1.

Elliott, T.A. et al. (2004). Ingestion of Casein and Whey Proteins Results in Muscle Anabolism After Resistance Exercise. American College of Sports Medicine. DOI: 10.1249/01

Why You Should Include the ‘300 Workout’ Into Your Routine

m4s0n501

I’m sure you know of the movie “300” with Gerald Butler’s rock hard six pack abs. And I’m sure you’ve heard of the “300 workout” at least a few times, if not tried it out for yourself. If you’ve done the workout then you know exactly how intense it can be. There is a reason the cast of the “300” movie is shredded all around from head to toe. However, if you don’t know the original “300 workout” routine then here it is:

300_workout routine

Original Workout Routine:

  • Pullups – 25 reps
  • Barbell Deadlift with 135 lbs. – 50 reps
  • Pushups – 50 reps
  • 24-inch Box Jumps – 50 reps
  • Floor Wipers – 50 reps
  • Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
  • Pullups – 25 reps

When you first look at this workout routine and have never done it before, you might think it’s a breeze. Then half-way through when your stomach is a little upset you won’t think it’s easy breezy anymore.

This 300 Workout will tear you to shreds if you do it a couple times per week. It hits every part of the body and will leave your whole body sore the next day :)

Why should you incorporate the “300 workout” into your normal workout routine?

Every week I’ll go through my normal workout routine split. For example:

  • Monday – Chest
  • Tuesday – Arms
  • Wednesday – Legs
  • Thursday – Shoulders/ Back
  • Friday – off
  • Saturday – pick one of the above
  • Sunday – pick one of the above or take off

Note – I’ll throw in a couple ab exercises at the end of each workout.

As weeks and then months pass by, this workout split gets a little boring. This is when I decided to incorporate a “300” type of workout into my weekly routine for either my off days or the weekend.

The “300” routine is great because on days where you are just sore all around, want to hit the gym, but have no idea what to do, the “300” is the answer. It will hit all muscle groups for the most part and will break-through your plateau’s. Plus it’s a high intensity, hit it and quit it type of workout. On average it’ll take me around 30 minutes to complete and you’ll feel accomplished walking out of the gym after.

Do you have to do the same original “300” workout time and time again?

No, not at all. I’ll usually perform the original workout and then the next “300 workout” I do will vary a little to hit different body parts or to just change it up. For instance, instead of pullups one day I’ll throw in lat pulldowns instead. Maybe another day I’ll throw in leg lifts instead of floor-wipers, etc.

You don’t have to always change it up as the original routine will kick your a**, but it’s good to hit different muscle groups every now and then.

Do you need to do every exercise in 1 set?

The reason why many people are turned off by the “300 workout” is because it’s intimidating to think you have to do every exercise in 1 set. The goal is to push yourself to the limit. So if you can’t do 25 pullups for example, do 15 stop, then do another 10 to get to 25 total. There’s no competition. The only competition is with yourself and if you know you’ve given it your all. Then the next “300” workout do 16 pullups to start, etc. Keep improving every time. Take short breaks in-between sets if needed, then get right back in there and finish the workout.

Overall key notes:

1. Incorporate the “300 workout” into your routine at least once a week, if not more.

2. Change-up the “300” routine every now and then. Add in new exercises.

3. Don’t worry about doing the routine in a certain time. Don’t worry about completing each exercise in 1 set. Break it down into a couple sets and over time bring it down to 2 and eventually 1 set.

4. Get Shredded!

3 Bicep Training Mistakes Along With 3 Best Bicep Exercises

Biceps are one of the key indicators of a real gym-rat – we all know the epic double bicep pose when it comes to posing for any camera. Additionally, they’re probably one of the most impressive parts of the body to hone.

So when you’re working out, are there any particular exercises which you can concentrate on in order to be sure that you’re getting the best out of your biceps?

The Curl

This works best with dumbbells as the bar gives you better stability, but most weights do the job just as well. You can do this standing up or seated depending on your preference.

– Hold the bar/dumbbell at about shoulder width, with your arms as parallel to your body as they will go. Keep your elbows locked.

– Curl the weigh up towards your chest. Keep your back perfectly fixed and straight as you do so. It may help to lean against a wall to reduce swinging/cheating.

– Once the weight is up and near your chest, hold for a second.

– When you lower the bar, make sure you do so slowly and controlled – about a 4 count.

Incline Dumbbell Curl

This is a good overall mass builder. To do this, you’ll need to lie back on an incline bench. This exercise will give amazing results for the peak of your biceps if you keep the form strict. Being seated on an incline bench will significantly reduce swinging/cheating keeping more tension on the biceps throughout the rep i.e. better time-under-tension, resulting in more muscle fibres being recruited.

– Whilst lying on the incline bench, hold a dumbbell in each hand with your arms hanging down either side of the bench.

– Lift the dumbbells up, stretched out, with both hands, You’ll need to use your wrists accordingly.

– Slowly lower, and repeat.

Dumbbell Preacher Curl

This one is meant for one arm at a time. It will target the lower part of your bicep for a more rounded muscle.

– Get on a preacher bench, and hold a dumbbell (underhand) and lock your elbow in place on the bench.

– Curl the dumbbell up, slowly. Try to touch the shoulder of your arm. Do NOT perform this quickly – you’ll get more benefit out of it if you go slow and controlled.

Bicep Training Mistakes

Everyone makes mistakes – but if you’ve spent ages training your biceps and seen little gains, you’re probably wondering what you’re doing wrong, perhaps you’re doing one of these common mistakes.

1. Overtraining

Just because you train two or three times a week on your arm doesn’t mean they’re going to grow! Biceps are often an overtrained muscle as they’re involved in all pulling motions – they’re smaller than most of the muscles you’ll be training so don’t overdo it by training them more than twice per week.

Stick to under six sets for your biceps if you’re a newbie, intermediate lifters shouldn’t be taking sets up above 12.

2. Not training in the right variations

Because they are small two-headed muscles and you only really target them with the curl, some may believe that’s all they need to know. However the type of curl can have some effect.

Why not try reverse curls, Gironda curls or even Zottman curls for a more diverse range of movements.

3. Cheating

Just by slightly changing the angle whilst you’re in the middle of a set can greatly reduce the strain on muscles within your bicep. Knowing when you’ve hit failure could be the difference between a good workout and damaged muscles.

Be strict with yourself, and perform reps until you reach failure. Add a couple of cheat curls only to go beyond failure, not before. This is to reach failure on the negative portion (lowering the weight) of the rep.