What About Amino Acids Supplements like BCAAs, Glutamine, Leucine, and More???

There are a lot of sports supplements that are just extractions of amino acids found in protein, and some of the major ones are:

L-Glutamine
All three BCAAs (Leucine, Isoleucine, Valine)
HMB and Leucic acid (both metabolites of leucine)
These amino acids are great and all, but you don’t need to supplement them if you ingest enough protein. This is because the protein you are taking will give you more than enough glutamine and BCAAs, and leucine will convert into its metabolites in your body.

Still, there are some other amino acids to consider:

Some amino acids, like l-carnitine and taurine, are not highly present in protein and so supplementation could still be considered despite high dietary protein intake.
HMB for the specific purpose of anti-catabolism is apparently 20-fold more potent than leucine, so a 3g dosage of HMB is as anti-catabolic as 60g leucine. HMB can be a very useful supplement when cutting.
The supplements mentioned earlier can be useful as supplements if your diet has gone down the toilet.

It’s Circuit Training, Not Crossfit !!!

Combing two or more exercises together like burpees and deadlifts or chin-ups and kettlebell swings is not “doing” Crossfit; it’s circuit training. Hamilton Nolan said it best in an article he wrote for Gawker.com, “You can’t trademark working out, you #&%kers…you don’t own that sh*t”. Besides, according to Mel Siff , circuit training appeared to be formalized way back in 1953 by R. Morgan and G. Adamson at the University of Leeds in England, meaning that it was around long before Crossfit.

Anyways, considered a complete training system, circuit training is used to develop strength and cardiovascular endurance simultaneously because it involves pairing two or more resistance training exercises together. Since we like making acronyms in the fitness industry, circuit training with minimal breaks is referred to as HIRT (high-intensity interval resistance training) or HIPT, (high-intensity power training)  in the literature. HIRT and HIPT basically share the same concept where moderately heavy resistance training exercises are paired together with minimal prescribed rest periods, with the goal of maintaining a high power output throughout the duration of the workout .

Similar to HIT, HIRT and HIPT have all been shown to be effective at improving body composition by increasing the energy required for post-exercise metabolism,otherwise known as EPOC (excess post-exercise oxygen consumption)  However, I’ll take a step back and state that research seems to be equivocal regarding the effects of resistance training on the duration of EPOC as there is hardly any consistency in the resistance training protocols between studies.

Regardless, exercise intensity and duration seem to be very influential factors at determining EPOC duration and magnitude and it appears that compound exercises performed in a circuit style fashion that focus on loads geared toward muscle building (10-repetition maximum) may optimize post workout metabolism and increase EPOC for several hours, thus leading to more calories burned overall.

Putting a HIT on Aerobic Exercise - The Best Fat Loss Workout You’re Not Doing

A prime example is long slow distance training or aerobic exercise. Once believed as the go-to training method for fat loss, low intensity training has since been bumped from the top spot and replaced with high intensity training, also known as high-intensity interval training (HIT) or burst training. Commonly associated with cyclical-type exercises, like running and cycling , HIT incorporates hard and easy periods of high and low intensity efforts.

Regular performance of HIT-type workouts have been shown to be effective at reducing body fat, however, “the mechanisms underlying the fat reduction…are undetermined but may include [HIT]-induced fat oxidation during and after exercise and suppressed appetite”. HIT has been found to significantly lower insulin resistance, which increases the body’s capacity for fat oxidation, which basically means, you’re better able at utilizing fat for fuel during workouts (depending on exercise intensity) and in the recovery period, post workout.

Not only great for fat loss, but regular performance of HIT has been shown to enhance both aerobic and anaerobic energy systems simultaneously. HIT has been touted as a time-efficient training strategy because it takes less total time to induce similar metabolic adaptations that are comparable with longer duration endurance-type training.For example, similar improvements in work capacity can result from workouts consisting of multiple Wingate Tests, which involves 30-seconds of maximal cycling on a specialized upright bike, performed for several weeks, compared to higher volume, lower intensity aerobic workout

Are You Eating Enough Protein To Build Muscle?

When it comes to building some serious muscle, all that work you do in the gym is only half of the battle. The other half takes place in the kitchen. Diet is extremely important when trying to improve your body composition. Without proper nutrients, no matter how much time you spend weight training, you won’t get the results you’re looking for.

Your muscles are made up of over 25% protein (a very significant amount!) along with up to 75% water and stored glycogen (carbohydrates). While people generally understand that consuming adequate protein is very important to support muscle growth and maintain lean mass, the amount of protein to consume becomes the tricky part.

Want To Protect Your Liver From Creatine And Other Supplement Dosage??

Liv.52 is a typical example of innovation at Himalaya. The research team was given the task of finding a natural remedy that improved liver function, which was a great concern to many people at that time.

Dr. Roshan Captain was made head of Himalaya's R&D in 1950. During the 1950s, several coded liver formulations went on trial and one of them, coded 52, was responsible in remarkable recovery from hepatitis. This led to wider product testing, which is the hallmark of Himalaya's operations. Tests in different parts of India with formula 52 showed significant improvement in liver functions. There was a great demand for samples of formula 52 from doctors who conducted the trials. Mr. M. Manal, Himalaya's founder, made Liv.52 the brand name to aid doctor recall.

Liv.52 soon became the signature brand of Himalaya, one of India's top ten sellers, and one of the world's most enduring phytomedicines, currently registered in over 25 countries.

Today, 1 billion tablets and 13 million syrup bottles of Liv.52 are sold every year across the globe.

USP LABS Jack3d !!!

Like having tons of energy, strength, stamina and endurance for your workouts? Who doesn't? There's nothing like the right combination of compounds taken pre-workout to deliver consistently mind-blowing workouts to help you achieve your goals. After all, if your workouts suck, you can all but forget about making killer progress anytime soon.

USP Labs Jack3d may promote the desire to lift more weight, pump out more reps and have crazy lasting energy, along with sick muscle-engorging pumps.* The amount of energy and focus is perfect, pumps and vascularity will be out of control, but most importantly you may feel great throughout your entire workout.*

Bad-Ass Workout of the Week: Classic 3-Day Split !!!

One of the trainer @ the gym i workout suggested me to take this routine and it worked wonders for me so i thaught i should share it with you guys.

THIS WEEK'S OFFICIAL BAD-ASS WORKOUT

Monday - Chest & Back

Incline Bench Press - 3 x 10,8,6
Decline Smith Machine Press - 3 x 10,8,6
Single Arm DB Press - 3 x 10,8,6
Flye Machine - 3 x 10,8,6
V-Bar Pulldown - 3 x 10,8,6
Cable Low Row - 3 x 10,8,6
Bent-Over Two DB Row - 3 x 10,8,6
15-Minute Treadmill

Tuesday - Biceps, Triceps, Forearms

21 - EZ Bar - 7 Bottom, 7 Top, 7 All The Way
DB Spider Curl - 3 x 10,8,6
Seated DB Incline Curl (Legs Propped) - 3 x 10,8,6
Cable High Pull - 3 x 10,8,6
Close Grip Bench Press - 3 x 10,8,6
Tricep Rope Pulldown - 3 x 10,8,6
Overhead Rope Extension (From The Bottom) - 3 x 10,8,6
Barbell Wrist Curl - 3 x 10,8,6
30-Minute Treadmill

Wednesday - Legs & Shoulders

Barbell Squat - 3 x 10,8,6
Leg Press - 3 x 10,8,6
Lying Leg Curl - 3 x 10,8,6
Hip Abductor - 3 x 10, 8, 6
Barbell Shoulder Shrug - 3 x 10,8,6
Front Incline DB Raise - 3 x 10,8,6
Shoulder Press Machine - 3 x 10,8,6
15-Minute Elliptical

Thursday - Chest & Back

Bench Press - 3 x 10,8,6
Incline Machine Press - 3 x 10,8,6
Decline DB Press - 3 x 10,8,6
Underhand Pulldown - 3 x 10, 8, 6
DB Incline Row - 3 x 10,8,6
Iso Row Machine - 3 x 10,8,6
30-Minute Treadmill

Friday - Biceps, Triceps, Forearms

Close Grip Barbell Curl - 3 x 10,8,6
Reverse Grip EZ Bar Curl - 3 x 10,8,6
DB Preacher Curl - 3 x 10, 8, 6
DB Incline Row - 3 x 10,8,6
Cross Body Hammer Curl - 3 x 10,8,6
Incline DB Triceps Extension - 3 x 10,8,6
Decline Skull Crushers - 3 x 10,8,6
DB Wrist Curl - 3 x 10,8,6
15-Minute Treadmill

Saturday - Legs & Shoulders

Hack Squat - 3 x 10,8,6
Leg Extension - 3 x 10,8,6
Barbell Lunge - 3 x 10, 8, 6
Smith Machine Calf Raises - 2 x 15
Hip Adductor - 3 x 10,8,6
Arnold DB Press - 3 x 10,8,6
Reverse DB Flyes - 3 x 10,8,6
Cable Upright Row- 3 x 10,8,6
30-Minute Treadmill

Everything You Ever Wanted to Know About Creatine !!!

Our expert breaks down everything you need to know about this important supplement for mass gain.

Creatine is one of, if not the most popular sports supplements in the world for mass gain. Surveys performed on creatine use in athletes indicate that creatine is used by over 40% of athletes in the National Collegiate Athletic Association (NCAA), and that athletes from about 20 different NCAA sports reportedly use creatine. Creatine use in power-sport athletes may be even more prevalent, with up to about 75% of powerlifters, boxers, weightlifters, and track and field athletes reportedly using the supplement. And a survey of gym/health club members conducted in 2000 reported that about 60% of members are creatine users.

Why is creatine so popular among athletes and gym-goers? Quite simply because it works, and it works well. Literally hundreds of studies have been done on creatine showing its effectiveness for increasing muscle strength, muscle power, muscle size, overall athletic performance and even enhancing certain areas of health

BSN No-xplode !!!

NO-XPLODE is BSN's #1 selling extreme pre-training energy and performance igniter. From the very first serving you will experience heightened physical and mental energy, muscle-expanding pumps, unmatched strength and stamina; not to mention precision mental focus, allowing you to zone in and have the best training session possible. By merging all of these benefits in one knock-out formula, you will encounter a level of training intensity that you never thought was possible, getting you physically and mentally focused in for the training session that lies before you; leaving those days of lackluster workouts behind. Once you train with NO-Xplode, you will never train without it!

The Scoop Of Protein !!!

Get a better understanding of this vital macronutrient and some top sources where it can be found.

Another day at the gym. Like myself, I’m sure you’ve frequently overheard a trainer turn to his buddy and say" it's all about protein shakes bro."  While one can’t dispute the healthy benefits of protein, many fail to understand what protein is and how it works. 

What is Protein?

Protein is a macronutrient composed of building blocks called amino acids. These link together to form protein chains in different combinations. The amino acid chains must be broken down in order for us to reconstruct their order in a specific way for our bodies.

What Does Protein Do?

Protein gives you energy, helps maintain and build large muscle mass, cultivates the growth of your cells, regulates your electrolyte balance, and creates essential antibodies and hormones.

Build Mass With Squats and Milk !!!

Follow this intense, high-rep program to build serious muscle in just 6 weeks.

Squats and Milk

Here’s a 6-week, 20-rep squat program that incorporates Olympic lifting variations and old-school body building methods. You’ll workout 3x/week, performing full body workouts.

Here’s a sample training week:

Sunday - Rest
Monday - W/O 1
Tuesday - Rest
Wednesday - W/O 2
Thursday - Rest
Friday - W/O 3
Saturday - Rest

The workouts can be broken down as follows:

A) Power focus
B1) 20-rep Squats
B2) Dumbbell Pull-Overs
C1) Super Set – Compound Exercise
C2) Super Set – Isolation Exercise
D) Isolation Exercise Drop Set Method
E) Isolation Exercise 21s Method

For circuit C, perform the first set of the compound exercise followed immediately by one set of the isolation exercise. Take the recommended break and repeat for a 2nd set.

For circuit D, start with a weight you can do 3-5 reps with. Drop the weights down as you fatigue for 3 consecutive drops.

For circuit E, used a moderately heavy weight and perform 7 bottom half reps. Next, perform 7 top half reps. Lastly, perform 7 full range of motion reps.

To determine your starting weight for the 20-rep squats, take your current 5-RM and subtract 5 lbs for each scheduled workout. So, if your current 5RM is 315 lbs and you are planning to train 3x/week for 6 weeks (18 workouts), you should begin with 225 lbs. (18 workouts x 5 lbs per workout = 90 lbs). Subtracting 90 from 315 gives you 225. Attempt to add 5 lbs. to your squat every workout.