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.

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.

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

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.