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For anyone who regularly hits the gym – having a monster chest is usually a goal. Everyone is familiar with the three more popular variations of the bench press (flat, incline, decline). While these are great exercises to build a bigger chest – I want to focus on a less used exercise that will absolutely help you blast through plateau’s and see increased definition in your chest.
I always incorporate Smith Machine exercises into my workout routine. An always underutilized piece of equipment, one of the benefits of the Smith machine is that you do not have to worry about having poor form as the range of motion is fixed. This comes in especially helpful for bench press work where you can focus all your efforts on moving the weight. For more info on the benefits of the Smith Machine, check out this link.
Wide-Grip Flat Bench Press on Smith Machine
- Laying flat on the bench, grab the bar as far apart as possible. You want to be doing an amount of weight that you find easy to control, as the purpose of this exercise is high volume repetitions as opposed to lower volume with heavy weight.
- When you do a repetition you want to do 2 seconds on the negative part, 1 second hold at the bottom of the rep, and 2 seconds on the way back up.
- Do 5 sets of 15 repetitions.
This volume intense workout will leave your chest numb. It has definitely helped me see gains and increased definition in my chest. However, there is another piece of equipment that will make this workout even more intense!
I came across Fat Gripz on Amazon and was somewhat skeptical, as I have never saw anyone using them in all my years in the gym. However, Fat Gripz had over 1000 reviews and a 4.5/5 star rating. The comments affirmed that this was a superior product that could enhance my workouts. I ordered Fat Gripz and now use them with almost every exercise I do. When it comes to the wide-grip Smith Machine bench press – this thick grip only adds to the intensity and burn of the exercise. It left my chest sore days later, and I knew I had found something to build on.
- Try 5×15 of the Wide-Grip Flat Bench Press on Smith Machine
- Use the 2-1-2 second count for each repetition
- Use Fat Gripz to enhance this workout
- Do 1-2 times a week as part of your chest workout routine
I have added two YouTube videos below that show you how to properly perform the exercise. Enjoy this workout and the gains that will come from it!


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For those who prefer cycling, the new cardio offering also includes two sleek bikes in upright and recumbent format. Both the units are self-powered so there’s no need for complicated or messy cabling when installing them (along with the associated electricity costs). The upright bike features a wireless heart rate monitor and compact footprint, making it suitable for facilities where space is at a premium. The recumbent bike has a step-thru design to accommodate those with mobility challenges, as well as wireless heart rate monitoring and an ergonomically designed back support.
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This is just the start of Muscle D's cardio range expansion. In cooperation with the internationally renowned manufacturer, Shuhua Co. Ltd, Muscle D is also working to bring a rower and elliptical trainer to our customers. Shuhua Co. Ltd is one of the largest fitness equipment manufacturers in Asia, with a wealth of experience in developing high-quality products that meet the rigorous demands of US gym environments.


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If you are wanting Swedish, Deep Tissue massage, Sports Massage or some combination of those, this is the massage for you. You tell me what type of pressure you prefer along with what you have going on that you would like me to work on and I customize a massage protocol just for you! This can include hot towels, Aromatherapy, or stretching along with a variety of massage techniques. 60 min-$80, 90 min-$110, 120 min-$140
Ashiatsu Bar Therapy, is a barefoot massage technique in which the therapist delivers deep, broad, consistent pressure while utilizing their feet and body weight. If you love deep work but sometimes don't like that it can start to feel poky or painful, you will love how the pressure is spread out over a larger area! My favorite massage! 60 min-$80, 90 min-$110
Cupping uses suction to create negative pressure. Negative pressure, rather than tissue compression is superior for bodywork for pain, stubborn conditions, repetitive strains, inflammation, toxicity, chronic fatigue, digestive problems and a slough of other issue we confront as we grow older.Suction cups rapidly facilitate rigid soft tissue release, loosens & lifts connective tissue, breaks up and drains stagnation while increasing blood & lymph flow to skin & muscles in ways not possible using compression. You can also add cupping into massages just by asking!
To learn more about this great modality visit www.cuppingtherapy.org which is the great company where I received my training. 60 min-$80, 90 min-$110, 120 min-$140
Hot stone massage is a type of massage that involves the use of smooth, heated stones. ... The localized heat and weight of the stones warm and relax muscles, allowing the massage therapist to apply deeper pressure to those areas without causing discomfort. 60 min-$90, 90 min-$120, 120 min-$150
Young Living's proprietary Raindrop Technique® combines unique, targeted massage with pure, authentic essential oils for a deeply harmonizing, rejuvenating, and relaxing experience.
The technique, developed by Young Living Founder and CEO D. Gary Young, draws from his experience with Native American wellness traditions and provides a revolutionary means of aligning the body and mind. 60 min-$90, 90 min-$120, 120 min-$150
Prenatal massages are wonderful for those aches and pains that come from pregnancy. If you are high risk please check with your doctor before receiving a massage! 60 min-$80, 90 min-$110, 120 min-$140


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Welcome back to our Live Facebook Ask Me Anything Event! We’re excited to be back live after a little break. We have some great questions that were submitted by viewers and we will also be discussing some of our popular blogs from our website. Just a reminder that our offices are open and we are still offering telephone follow-up visits for your convenience. Our in-house pharmacy can provide you with your weight loss medications and we can also ship them to you. This is also the time of year that people may not be as focused on weight loss due to the cooler weather and holiday season. However, this is the best time of year to start or continue your weight loss goals. Contact us today to get started!
Q: Is red wine allowed on occasion?
A: The short answer is YES! Red wine, in moderation is acceptable while following a diet. 1 – 2 small glasses of wine measuring about 4oz each is considered an acceptable amount.
Read our blog: Alcohol and the Keto Diet here
Q: How and why does weight affect testosterone?
A: When excess fat is stored in the body, it takes on the property of a gland. So it’s making pro-inflammatory chemicals that act directly on your body’s other organs and alters their functions. This directly affects your body’s ability to produce testosterone since it’s being altered by these toxic chemicals.
When you lose weight and your body fat starts behaving more normally, you’ll see a rise in your testosterone as a result. We find that belly fat is the worst and highly affects hormone levels such as testosterone and estrogen. Therefore, a low carbohydrate eating plan to keep insulin low and blood sugar in check is the most effective way to keep weight off and treat hormonal issues. This is a great topic and we have a very informative blog about testosterone and weight loss on our website.
Read our blog: How Obesity Affects Testosterone in Men here.
Q: I’ve been having issues keeping my diabetes (type 2) in check. How can I benefit from the keto diet?
A: Diabetes is an issue with insulin that affects blood sugar levels. The keto diet is the most powerful lifestyle tool to effectively treat high insulin levels and high blood sugar. We do recommend that you be monitored by a licensed medical provider in order to monitor your medications and ultimately wean you off of insulin.
We have found that the medication, Metformin is also an effective tool and combined with the ketogenic diet can help patients go into complete remission. Metformin and the keto diet are a very powerful combination and we have seen many patients in our practice reverse type II diabetes. The typical American diet is very carbohydrate-heavy and causes many health ailments such as diabetes.
Read our blog: Can the Keto Diet Cure Type II Diabetes? here
Q: I have PCOS and have been struggling to lose weight. I can’t seem to keep any diet going for long before succumbing to bad habits. What do you recommend?
A: Polycystic ovary syndrome (PCOS) is a spectrum on which many women in this country fall on. There can be weight gain (particularly in the abdomen), a change in the regularity of menstrual cycles, acne, fertility issues, changes in hair and many other symptoms. It’s a very frustrating condition for women to experience.
Even more frustrating is the lack of awareness on the healing properties that a diet, such as a ketogenic diet can have a huge impact on this condition. What you are putting into your body has a direct effect on your health. A low carbohydrate or keto diet can have a very healing effect on women experiencing PCOS. The underlying physiology in PCOS is one of insulin resistance. Therefore, a low carbohydrate diet is a very effective tool for treating PCOS. We also highly recommend weight loss medications to help you adhere to your diet.
Our experienced weight loss providers are able to prescribe medications to aid with appetite suppression and control cravings to help you further use the knowledge to help keep you on track. We also encourage you to reach out to your community for additional support and we’re with you every step of the way to guide you.
Read our blog: Your Guide to PCOS: Weight Loss is Possible here.
Q: I get so ashamed when I relapse and start making bad decisions and falling back on old habits. Do you have tips that will help me get back on track?
A: Don’t worry, we will never judge you! This is a serious medical problem and is only here to help and encourage you throughout your journey. If you’re finding yourself off track, we are the perfect solution. We are here to build you up, not tear you down. You can safely schedule an appointment with us and our experienced weight loss experts will guide you on the right plan for success. This is the best decision to get you back on track and encourage you in the right direction. You’re not alone as 75 out of 100 Americans are struggling with their weight and are battling many factors that can keep you off track.
Read our blog: Returning After Relapse: Let’s Get You Back On Track here.
Q: I see you recommend Metagenics, how are they different than the supplements I can pick up at Harris Teeter? Are they really that much better?
A: Metagenics are considered pharmaceutical grade supplements, which is why you will not find them at your regular grocery store. And yes, they are much better than those brands at the grocery store and can only be purchased through a medical provider’s office. You can purchase them online too and have access to all of their products and a prescription is not required. Metagenics is a superior product that is heavily tested, contains pure and high-quality ingredients. Unlike other companies, Metagenics is very transparent about the procurement of the materials that go into their vitamin products and continue to do clinical testing on their products as well. Both of our offices in Raleigh and Durham carry some select Metagenics products and you can shop their full line here.
Read our blog about Metagenics on our website here.
Check out our AMA Show: All About Metagenics here.
Q: I’ve gained a lot of weight since quarantine. I find being this close to my refrigerator for most of my days has made it tough to resist. How do I keep from finding myself in the kitchen searching for food when I’m not even really hungry?
A: We can’t begin to even tell you how many times we hear this question, especially over the past few months. You’re not alone! We do have a couple of tips that may help you. The first tip is to simply close the kitchen in the morning and do not open it until your workday is done. We actually have some patients that will pack a lunch and avoid working at the kitchen table as well. It’s best to make an office away from the kitchen and eating area altogether. This also allows you to focus more on your work as well as avoid snacking throughout the day. We also recommend avoiding purchasing trigger foods and keep your pantry and fridge stocked with easy, ready to eat snacks and meals.
This is all behavioral and goes back to avoiding stimuli and situations that will cause overeating. It’s also about establishing new, healthy habits and sticking with a plan.
Read our blog: Avoid the Quarantine 15 here.
Q: The holidays are coming up and I’m worried about all the food. So much food. How do I avoid the inevitable onslaught of food to maintain ketosis? What tips do you have to keep my cravings from overtaking me?
A: It’s about making good decisions and taking control of your surroundings. It sounds simple but setting parameters will go a long way when faced with holiday parties, family get-togethers, work functions, etc. It’s also helpful to be transparent about your diet with friends and family. Communication can be very effective, so having an honest conversation about your health and weight with family is beneficial.
Sometimes, you may just need to remove yourself from certain situations altogether. Don’t be afraid to put yourself and your health first. If you must attend a function, we recommend eating before you go, bringing dishes with you, keeping firm boundaries, and limiting alcohol intake.
Read our blog: Planning Ahead is Key To Staying Keto During The Holidays here.
Q: I’m not very good at food prep and cooking. What are the best, already ready to eat keto foods you enjoy?
A: We have found that there are many ready to go meals or even fast food options that can be tailored to your diet. If you’re following a low carbohydrate diet, simply avoid carb-heavy options and stick with ordering proteins and fats.
Our website has a wonderful guide on meal delivery and ready to eat foods here.
Q: There has always been so much stigma around using medication to losing weight. I see that you promote it as a tool. Why? What are the benefits?
A: Obesity and being overweight are true medical conditions that may require additional support with medications, just like any other serious medical condition. Weight loss medications work on the reward centers of the brain and are proven to help patients seeking weight loss. Evidence proves that weight loss medications are safe, aid in appetite suppression and patients will lose more weight and keep it off. It’s an additional tool that we like to use and we have an in-house pharmacy and can prescribe the right medication for you.
Read our blog: A New Perspective: Using Medication For Weight Management Here.


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Choosing the Right Supplements
When it comes to bodybuilding, supplements play a crucial role in helping you reach your fitness goals. However, not all supplements are created equal, and choosing the right ones is essential for maximizing their effects. Here are some tips to guide you in selecting the best bodybuilding supplements: Looking to broaden your understanding of the topic? Check out this handpicked external resource to find more information. https://sarmssquare.com/th/.
Do Your Research: Before purchasing any supplement, take the time to research the ingredients and their benefits. Look for supplements that have been scientifically proven to enhance muscle growth, increase strength, and improve overall performance.
Read Reviews: Reading reviews from other bodybuilders can provide valuable insights into the effectiveness of different supplements. Look for reviews from people who have similar fitness goals and body types as you.
Consult with a Professional: If you’re unsure about which supplements to choose, it’s always best to consult with a fitness professional or nutritionist. They can assess your individual needs and recommend supplements that align with your goals and preferences.
By choosing the right supplements, you can ensure that you’re fueling your body with the necessary nutrients to support your bodybuilding journey.
Proper Usage and Dosage
Once you’ve selected the right supplements, it’s important to use them correctly to maximize their effects. Here are some tips for proper usage and dosage:
Follow the Instructions: Each supplement will come with specific instructions on how to use it. Make sure to read and follow these instructions carefully to ensure you’re using the supplement correctly.
Stick to the Recommended Dosage: It can be tempting to exceed the recommended dosage in the hopes of seeing faster results. However, doing so can be harmful to your health and may not yield the desired effects. Stick to the recommended dosage to avoid any adverse side effects.
Timing is Key: Some supplements are best taken before a workout, while others are more effective when consumed post-workout. Understand the optimal timing for each supplement you’re using to maximize their benefits.
By using your supplements correctly and following the recommended dosage, you can maximize their effects and avoid any potential risks or complications.
Pair Supplements with a Balanced Diet
While supplements can provide an added boost to your bodybuilding journey, they should not replace a balanced diet. To maximize the effects of your supplements, it’s crucial to pair them with a diet rich in essential nutrients. Here’s how:
Focus on Protein: Protein is the building block of muscle growth, so make sure to incorporate ample amounts of lean protein sources like chicken, fish, tofu, and legumes into your diet.
Include Complex Carbohydrates: Complex carbohydrates provide the energy needed for intense workouts. Include whole grains, fruits, and vegetables in your meals to ensure your body has the necessary fuel.
Stay Hydrated: Water is often overlooked but is essential for optimal muscle function and recovery. Make sure to stay hydrated throughout the day by drinking plenty of water.
Pairing your supplements with a balanced diet not only maximizes their effects but also promotes overall health and well-being.
Consistency and Patience
Building a strong and muscular physique takes time and consistency. Here are some tips to help you stay consistent and patient with your bodybuilding journey:
Create a Workout Routine: Develop a well-rounded workout routine that targets different muscle groups and includes a mix of strength training and cardiovascular exercises.
Set Realistic Goals: Setting realistic and achievable goals will help you stay motivated and focused. Understand that building muscle takes time, and progress may not be noticeable overnight.
Track Your Progress: Keep a record of your workouts, measurements, and overall progress. This will help you stay accountable and motivated as you see gradual improvements.
Remember, consistency and patience are key when it comes to bodybuilding. By staying committed to your routine and trusting the process, you’ll maximize the effects of your supplements and achieve your desired results.
Listen to Your Body
Finally, it’s crucial to listen to your body throughout your bodybuilding journey. Here’s why:
Avoid Overtraining: Pushing your body to the limits may seem tempting, but overtraining can lead to injuries and burnout. Pay attention to signs of fatigue, soreness, or lack of motivation and give your body the rest it needs.
Address Any Underlying Health Issues: If you’re experiencing any persistent pain or discomfort, it’s important to address it with a healthcare professional. Ignoring or pushing through pain can lead to further complications and hinder your progress.
By listening to your body and making necessary adjustments, you can ensure a safe and sustainable bodybuilding journey. Explore this external source we’ve arranged for you and discover additional details on the subject discussed. Broaden your understanding and investigate fresh viewpoints, buy Anabolic Steroids thailand!
In conclusion, maximizing the effects of bodybuilding supplements involves careful selection, proper usage, pairing them with a balanced diet, consistency, patience, and listening to your body. By following these tips, you can optimize your bodybuilding journey and achieve your fitness goals.
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5 Tips about coolsculpting scottsdale You Can Use Today
I might advocate the treatment. I probably would not have stated that 3 months back. I used to be seriously afraid I manufactured the wrong decision. I suppose you only really need to Wait and see.
Lulu2012 Are there any scientific tests to ascertain if sufferers who manage greater hydration see a lot quicker results than those that will not?
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This treatment is usually carried out for the duration of a lunch hour and may enhance your self-esteem and attractiveness with out impacting your function or social schedule. With the power of CoolSculpting at Sensational Pores and skin, you may freeze the Extra fat from your abdomen and appreciate handles at the same time with several equipment and our new CoolAdvantage applicators. The brand new applicators allow for people to treat both of those like handles in 35 minutes.
CoolSculpting has long been featured in several prime information publications all across the country, and in a latest posting from Health News Digest, a person best plastic surgeon from The big apple can be singing its praises.
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(voteCount + one) Suitable hydration may be critical for treatment method with radiofrequency product such as Exilis for Unwanted fat contouring having said that likely isn't going to make Significantly of the distinction for Coolsculpting. No matter 1 should really generally be adequately hydrated.
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Table of Contents
What is Delta-8 THC?
There are many ways of defining what Delta-8-THC does to a human body. However, the best definition is shared by the National Cancer Institute, “An analogue of tetrahydrocannabinol (THC) with antiemetic, anxiolytic, appetite-stimulating, analgesic, and neuroprotective properties. [Delta-8-THC] binds to the cannabinoid G-protein coupled receptor CB1, located in the central nervous system…This agent exhibits a lower psychotropic potency than [delta-9-THC], the primary form of THC found in cannabis.”
There are more than 100 cannabinoids found in the cannabis plant. Most significant are Delta-p THC and cannabidiol (CBD). Another essential element is Delta-8, which is found in comparatively lesser quantity. Both are now two famous delta THC chemicals; delta-8 THC and delta-9 THC. The atomic combination difference between the two products is minimal, but the effect intensity is higher. Some companies are producing distillate cartridges of delta-8 THC in Washington DC. The concentrated product can make a more significant difference than the less concentrated ones. It has anti-nausea and controlled appetite stimulation capabilities. They achieve a product with a considerable amount of delta-8-THC only be achieved through extraction, isolation, conversion, and refinement of dried cannabis flower.
What should you know about delta-8-THC?
Delta-8 has dominating properties of being psychoactive. It binds the receptors uniquely. It has a high probability of failing a drug test and is found in low concentrations. Delta-8 is used both recreationally and for medical purposes.
Delta-8 THC Cartridge
Many online portals offer Delta-8 Cartridge for the general public. A few brands are famous in the market with high productivity and minimal damage reports. You can order your Delta-8 Cartridge online in California and other parts of the USA.
Is Delta-8 Legal in the USA?
Selling and consuming Delta-8 THC is entirely legal in the USA as long as the quantity of active THC is under 0.3 in the product. You can order a vape cart of Delta-8 federally legal hemp. The local laws of the 2018 Farm Bill allow the distribution of the product. However, many distributors don’t take the responsibility of sending you the product in your area. The fault lies with the person who is ordering.
Health Benefits of Delta-8 THC
Delta-8 Cartridge is used as a parallel treatment of cancer patients along with chemotherapy. The drug helps the patient deal with nausea, appetite, indigestion, and side-effects of cancer treatment. The product is still in the process of getting commercialized and is hard to acquire. However, its benefits related to cancer treatment can’t be ignored. It has a lower psychotropic potency than its cousin delta-9-THC. It also helps curb pain and inflammatory problems in the body. It makes the person consuming it calm, focused, and less anxious.
All the benefits are known to humankind after animal testing. There is limited study on the effects of delta-8 THC on the human body after long and persistent consumption. Different consumers report different experiences by using the same product. Therefore, a unified approach has not been achieved about the definitive results.


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When one speaks about health supplements, there is actually often some kind of preconceived idea that supplements are actually sickly. Below are some of the health and wellness supplements that are actually beneficial for the body system and also which you need to include in your regular diet:
A regular щракнете тук тук сега multivitamin pill. A multivitamin is a supplement developed to nutritional supplement an individual’s diet regimen when taken orally as a pill, tablet, fluid, or even pill. A multivitamin can offer vitamins either extracted straight from health food sources or synthetic, often combined with artificial ingredients, for increasing the amount of the individual’s regular intake.
Magnesium mineral supplements. Due to the fact that it assists the physical body generate electricity, magnesium is a crucial mineral for the physical body. Magnesium mineral could be located typically in dairy items, veggies, nuts, fruit products, as well as seeds. Folks that have actually taken medicines or even various other sources of magnesium mineral, may need to take a multivitamin supplement consisting of magnesium mineral. Most wellness supplements including magnesium mineral have salt as an additive.
Fish oil supplements. They may likewise help keep the effective levels of cholesterol levels in the blood stream.
Herbal виж публикацията health supplements. These supplements can easily be taken by mouth, the major benefit of taking organic supplements lies in the potential to offer necessary nutrients and also vitamins that are actually certainly not simply located in routine foods items. Some of the absolute most usual cannabis featured in herbal health and wellness supplements consist of ginseng, environment-friendly tea, St. John’s Wort, chamomile, crazy yam, and also dandelion origin.
Fish oil. Some folks use fish oil supplements to boost the quality of their skin layer, cardiovascular system health, and also to lower high blood pressure. Fish oil is important for the buildup of a brand-new cell, which is a building block of muscle mass tissue. It has additionally been revealed to aid reduce the aging process and also is good for heart and also mind health and wellness.
Vitamin E supplements. This supplement helps the physical body make more red blood cells.
Other виж това body immune system boosters. When taken as part of a well-balanced way of life, most of these supplements may help in boosting the organic defenses of the body.
Vitamins A, B1, E. as well as c Vitamins A, B1, C and E cooperate to prevent cancer cells and support guard against health conditions including joint inflammation. A deficiency of these vitamins has actually been actually connected to specific cancers as well as it is necessary to take in sufficient of the best vitamins in order to avoid condition.
Calcium mineral supplements. Calcium mineral partners with the immune system as well as aids control cholesterol levels and also helps control the absorption of body fats.
These are actually just several of the body immune system enhancers that may aid to maintain you feeling much better. Aside from the supplements stated, there are actually numerous various other health supplements on call online that may help to balance the body immune system and also aid to improve health and wellness.
Several of the various wellness supplements that can easily assist to strengthen health and wellness are based upon organic treatments. Some of these supplements is actually the Mandarin weed called environment-friendly tea.
Eco-friendly tea has antioxidant and also wellness perks and research studies have revealed that consuming alcohol 2 mugs of it daily may dramatically reduce the risk of developing certain health conditions. In reality, it may also help protect against a lot of serious disorders.
Eco-friendly tea contains coffee as well as is actually strongly believed to aid in minimizing hypertension. It may minimize the risk of Parkinson’s condition and also Alzheimer’s ailment, along with being an anti-diabetic.
There are also lots of plant based supplements on the marketplace that are used to alleviate a wide range of ailments. They include a range of cannabis including ginseng, Cayenne pepper, ginkgo biloba as well as gingko biloba.
An organic nutritional supplement is actually any kind of item designed to muscle building supplement an existing diet plan when taken as a sound supplement, capsule, powder, or even liquid. An all-natural supplement can offer particular nutrients removed from healthy food sources, either synthetically or even normally, in combination or separately, to improve the volume of day-to-day consumption.
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|Possible health problems
|Hypertrophic cardiomyopathy, Polycystic kidney disease
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1. A Multi-Vitamin
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How to use it: Basically one dose, containing the aforementiond 100 percent of each of the vitamins and most minerals should be taken daily. The actual time of intake is of little relevance. Morning is probably best so you don't start the day with a deficiency. Take it after your meal, breakfast or lunch since this will give it a natural time-release factor to the supplement.
2. A Weight Gainer
Why you need it: What better for packing on mass than a weight gainer. The main thing when bulking, next to getting your needed share of macro and micro nutrients is of course packing on all the calories you can handle without turning into a balloon. Since you will be expending quite a bit of calories while bulking, trying to add all that muscle, sometimes it will be hard to make your calorie-count every single day from nutritious self-prepared meals. Your family will not always be as supportive of an 8-meal a day habit. Take it from me. That's where weight gainers come in. Ranging from 600 to 3000 calories these gainers allow you to add serious additional calories from quality sources without having to spend hours behind a stove. Just mix and you have an instant high-calorie meal... and cost-effective too. They may seem expensive, but if you try to calculate what it would cost to make a similar meal yourself taking into account calories, quality and bio-availability of the nutrients, additional vitamins and minerals and ease of preparation, you'll soon find just how little they really cost.
How it works: As an additional easy to prepare meal they add calories to your daily totals drastically while giving you a correct balance of protein and carbs (1 to 1 up to 1 to 2, with most carbs coming from simple sugars) and a good helping of fat. Not to mention extra vitamins and minerals, which is not always the case with calorie-dense foods, which will be what your targeting if growth is what you seek. This way you can get to your target healthily without running up the grocery bill too high.
How to use it: Use it as a post-workout meal, as a meal before going to bed (your burn up to 70 cals an hour while sleeping, keep that in mind) and potentially as meals when it is hard to prepare a meal, like midmorning or mid-afternoon, times you spend at work and so on. Use a serving, but be sure to pick a weight gainer that in combination with your regular meals and the amount of shakes you will take will meet or exceed your demands without turning you into a sumo. No need to invest in a 3000-cal shake if you already eat 3000 cals a day and take 2-3 shakes daily. That will only make you fat with that amount of sugar.
If you are of an endo-morphic (heavy) body-type it may be best to look in to a low-carb gainer or even an Meal Replacement powder (negative protein to carb rate) to avoid excess bodyfat. The trouble with these is that they are very expensive, don't always provide the best balance of nutrients and they are pre-packaged, so they don't allow you to choose your doses and amounts. But for the endomorphs the amount of protein takes priority. If you are ecto- or meso-morphic its is best to get a weight gainer, it'll be hard to digest all protein and replenish Glycogen on an MRP. Protein powders are not an option because you need quite a lot, but the amount of pure protein that can be absorbed without extra fat or carbs is limited (30-35 grams). That's why neither protein nor MRP is included in this 'bulking' list.
3. Vitamin B-Complex
Why you need it: B-vitamins have many anabolic properties separately and have often been the subject of supplementation. Hereby I think of Niacin (B3), Pyridoxine (B6) and Cobalamin (B12). But people often forget that for a lot less money they can get better gains by getting a B-complex which combines all of them in optimal doses (50-100 mg, there is no way you need 500 mg of Niacin). This harnesses the synergistic effect of B-vitamins which means better digestion and absorption of carbs, protein and fat and the fact that they comport themselves as enzymes in many bodily functions. You can't overdose on them anyway since water-soluble vitamins are readily excreted if you have too much.
How it works: In the stomach B-vitamins will release and control gastric juice, help absorb and digest macronutrients, which in turn get more out of the things you eat. Next to that all of them have a host of individual properties. B6 is a good liver-protector, B9 is good for absorbing things in cells, B12 is needed for energy and so on and so on. If we could get all our nutrients from food easily and eat enough, this would no doubt be my Nr2 supplement. If you are a person who can eat big and watch his grocery bill and you have decent genetics, a B-complex and multi-vitamin is all you really need to grow.
How to use it: Take these with a meal as well, but not at the same one as your multi. Take one serving (with 50-100 mg of all B-vitamins) immediately after your meal. Say you get your multi, like most people, at breakfast, take one serving of B-complex after lunch.
4. Dessicated Liver
Why you need it: Dessicated liver is a veritable staple in bodybuilding, it has been around since the 1950's and was strongly popularized by the late Iron Guru, Vince Gironda. Gironda saw the enormous potential of liver. After all it's a great source for additional amino acids to begin with. It's also rich in all kinds of vitamins, especially B-complex vitamins. It is also a potent source of Iron, something most people on a diet high in calcium will be thankful for. I drink 1-2 gallons of milk a day when bulking so obviously I get a lot of calcium. P450 is a liver-protecting enzyme that is also found in glandular dessicated liver. So it's a versatile source of nutrients for next to no money. Dessicated liver also has a bit of a water retention effect when bulking, allowing more nutrients to be stored and used in the body. I once saw someone gain 7 pounds in 7 days, mostly water, but consequently turn it in to a tremendous lean mass gain over the next couple of months.
How it works: The extra bio-available amino acids provide a worthy ally in your battle against catabolism, whether making an already high protein meal even higher in protein with an excellent ratio of amino acids, or supplying some amino's between meals to keep nitrogen and GH levels high throughout the day. The extra vitamins are a bonus in todays world of processed foods, and if you get a lot of calcium in your diet, odds are you'll benefit from the rich source of iron. Combined with all the pills people tend to stack these days, a hefty dose of P450 and vitamin B6 is not too much luxury for the health-conscious bodybuilder.
How to use it: Pick a good reputable brand that marks the contents of its tabs in grains, because otherwise you have no way of knowing how many grains you have to a gram. A good brand could be Uni-Liver by Universal, which averages 30 grains per tab. Take three doses of the stuff daily, with meals or between meals for nitrogen retention. For mere a mere addition, use 3 times 2-4 tabs (60-120 grains), for those seeking maximum benefit and better recuperation, three doses of 4-6 tabs (12-18 grains) would be better suited. At this rate a batch of 500 tabs still lasts you a month and should run you no more than 10-12 bucks. A great deal if you ask me. This is definitely one of the products I most strongly recommend.
5. Vitamin C
Why you need it: One of the best effects I have found of Vitamin C, at least for the bulking bodybuilder, is that it renders tyrosine inactive, thereby not allowing conversion to cathecholamines, which have ravaging effects on muscle protein. Ascorbic acid is required for the synthesis of collagen, neurotransmitters, steroid hormones, carnitine, conversion of cholesterol to bile acid and enhancing the bio-availability of Iron. I'm sure if you understood all that it has dawned on you that those are very anabolic traits. All of them, no exceptions, are useful functions for more energy, more power, more mass. All that makes Vitamin C one of the top supplements I would recommend. Vitamin C has been linked to numerous healing properties over the years, and put forth as potential cure for anything ranging from the common cold to cancer. Naturally this is exaggerated, but it is a powerful anti-oxidant. In fact no substance is so anabolic and at the same time protective of the system it supports. It produces almost no free radicals directly. There is some circumstantial evidence that backs up its uses as a preventor of degenerative diseases, and of course scurvy, which is caused by a lack of ascorbic acid. Need more convincing? Well Vitamin C is needed for the healthy development of cells, proper calcium absorption, normal tissue growth and repair of damaged tissue (healing of wounds, etc.). Therefore it is very synergistic with protein and B-vitamins to provide a very anabolic environment.
On top of that it's key in blood clotting, strengthening of capillaries, enhancing the immune system and protect against infection. How it works: The most common form in the formation of Vitamin C is ascorbic acid. Almost without exception this will be the form you'll find in your supplements. Most of its other constituents along the pathway that converts D-glucose to Vitamin C are inactive. Possible alternatives are L-ascorbic acid and dehydro-ascorbic acid. It is readily made in all plants and the larger animals, making it very available in food. Unfortunately its highly unstable. Some precautions you should take when storing ascorbic acid are to keep it away from air, heat, prolonged storage, processing (cooking). Don't mix it with alcohol, birth control pills or steroids as all those will deplete C-levels. You understand why there is often a need for supplementation.
How to use it: Using 1 to 3 grams daily spread over two to three doses is advised for almost all athletes. 3 grams is a high dose and unless you are actively pursuing some top-notch goals, 1500 mg is probably a good dose (3x500 mg). Spread them evenly, but be sure to take at least one dose after your workout with your postworkout shake.
Why you need it: EFA's or essential fatty acid like linolenic and linoleic acids are the components of clean fats. Mostly poly-unsaturated fats, the kind you should be getting in your diet as opposed to the kind you are most likely getting in your diet, the saturated fats. These clean fats are an essential part of the diet. They are considered a vitamin (Vitamin F) and the FDA recommendation is that they comprise 10 to 20 percent of your diet. Odds are you aren't even at 5 percent. So why do you really need them ? Well first of all fats help to digest protein, which is why milk is so high in fat. So when taking in large quantities of protein at once, its wise to have some fats present to ensure proper digestion. Fats are stored in the body as cholesterol, which is also the basis for the manufacture of steroid hormones, two of them extremely important to the bodybuilder, namely calciferol (Vitamin D) and the male sex hormone testosterone. Fats, despite the fact that they have twice the amount of calories other macronutrients do, may also be of assistance in the burning of body-fat. Mostly a high-fat diet is also a low-carb one, and using the fat instead teaches the body to burn fat as fuel, which increases the chance of adipose tissue being burned in times of catabolism, not muscle-protein. High-fat diets also make you reach a level of satiety sooner, which assures less carb cravings and less cheating when on a diet. A definite plus. They are also largely responsible for the transport of fat-soluble vitamins (A,D,E,K) in the body. Fats are mostly stored in the skin, and consequently also play a large role in the health of skin, hair and nails.
How it works: Fats are an essential macronutrient to bodily growth and well being, stressing the importance of EFA's here. In the body, apart from depositing large amounts of vitamins needed for optimal functioning in the skin, they are also stored as cholesterol which can be used to make Vitamin D, under the influence of sunlight; or can stimulate the Leydig cells in the Gonads to transform it into DHEA (dehydro-epiandrosterone), a precursor to the male hormone testosterone.
How to use it: Using a healthy fresh source of the product is essential, in this case pills are mostly a waste. You'll want to look for a bottle of bio-grade flax, canola or olive oil (safflower and sunflower seed is good too) and make sure you take several tablespoons a day. I usually recommend the use of two tablespoons three times daily with food, or even prior to working out. Take it before or after the meal, because mixing it with the meal can lead to some awkward and distasteful experiences.
Why you need it: ZMA is a patented mineral formula that is turning a lot of heads. Minerals you say ? Well, if that just turned you off, think again. The statistics show that the majority of athletes is deficient in both of the minerals contained in ZMA: magnesium and zinc. This has many reasons, often that there are other factors in the foods we eat that inhibit the minerals from being absorbed. Calcium for one, is a mineral that will block the uptake of zinc. And most zinc supps use a calcium filler. So now the idea was to bond it (a process called chelation) with an amino acid, in this case methionine and aspartate. This would facilitate absorption and aid the minerals in their intended function, which is improving recovery and raising natural hormonal levels. Testosterone was shown to increase overnight by almost 100 percent.
How it works: The methionine bonded to some of the zinc is consequently the stuff needed to shuttle zinc out of the blood and into the cells, creating a great absorption system immediately raising the efficacy. Methionine is also particularly effective in freeing and using more cholesterol, allotting the zinc enough raw material to produce more testosterone. Its also one of the three amino acids needed to make creatine. Magnesium is added because it increases the formation of both protein (and muscle synthesis) and fatty acids (needed to transport fat-soluble vitamins and to make cholesterol). It makes more blood cells, produces ATP and starts the Krebs cycle making it crucial to almost any athlete looking for peak performance. And on top of that it helps secrete insulin, controlling adipose storage, and acts as an enzyme in over 300 bodily actions. The last product is pyridoxine, or Vitamin B6, which decreases liver toxicity, enables fat absorption and maintains a positive electrolytic balance between potassium and sodium, and so enabling good contraction of the muscles and assuring good pumps from your workout.
How to use it: Tests have shown that night-time use is beneficial for many reasons. The first being that zinc tends to make your sleepy, and nodding off under a loaded barbell isn't the smartest thing in the world. It also helps improve the quality of sleep, a huge boost to recuperation you want to take advantage of. Plus its just plain more effective. You take a single dose of ZMA (30 mg zinc monomethionine, aspartate, 450 mg of magnesium aspartate and 10.5 mg of pyridoxine) roughly half an hour before bed on a relatively empty stomach and without the presence of calcium (so don't take it with milk) If like so many bulking bodybuilder you eat before bed, observe the same rules. Half an hour is plenty of time to absorb the zinc, after which you can have your last meal (half an hour later) and go to bed. Warning: never buy a product that contains ZMA and either calcium or NAC, which will either inhibit absorption or increase excretion of zinc.
Why you need it: Creatine is an all-natural and perfectly safe compound that has the amazing ability to regenerate ATP stores in the body. ATP (adenosine tri-phosphate) is the primary energy currency of the body and when short-term anaerobic energy is produced ATP splits into ADP (adenosine-diphosphate) and an extra phosphate ion. Creatine can recycle the ADP to ATP again, ensuring a short-term burst of energy that can increase your strength levels 10-20 percent easily. Creatine also has a strong water retention effects. Meaning that for every bit of creatine stored in a cell, a large amount of water is also stored. This gives you a temporary size increase but also draws more nutrients, like protein, in the cell, which can, long-term, lead to real muscle growth.
How it works: In the body the molecule of creatine monohydrate turns to creatine phosphate once absorbed in the blood. When absorbed in a cell, because of its structure , it can donate the extra phosphate ion to the ADP, thereby recycling it to ATP. As a sustained energy cycle this effect can give a serious boost to your anaerobic (not requiring oxygen, as in weight-lifting) strength levels. Because of the high storage and hydrophyllic properties, a lot of water is also absorbed, exerting a temporary gain in size and several anabolic traits in the absorption and facilitation of the other nutrients.
How to use it: This is possibly one of the most asked questions I ever got. Ok , first of all, ignore all the hyped-up brands. The benefit they offer is little compared to the increase in price. Plus a sugar-overdose will kill your figure, I assure you. No matter what they tell you, noone lost body-fat while on Cell-tech unless they were stacking it with Lasix. Instead get yourself a good micronized brand like Twinlab or any brand offering Creapure quality creatine monohydrate. Creapure is the brand offered by the leading manufacturer of creatine, SKW in Germany.
On to business: Creatine is best used by loading first, which saturates the area surrounding the cells allowing more to be absorbed through homeostasis. In the first few days the amount being absorbed is much greater as well. So the recommendation for fast gains is to load with 3 doses of 7 grams evenly spread for a total of 5 days, after which use is maintained at two daily doses of 5 grams for a period of 6-10 weeks, followed by a 4-week off-period giving receptors a chance to upgrade again. Last dose should be taken immediately after a workout and the postworkout shake should be consumed half an hour later. If you postworkout shake is a high-sugar weight gainer you can take both together immediately after your workout. The motivation herefor is found in the second of the two articles I mentioned.
If size isn't your main concern and you are more of a strength athlete, I have good news for you. Creatine as a strength booster can be used safely and continually for over 4 years on end. Also there is no need to load, and a single dose of 5 grams 30 minutes prior to a workout, to max out ATP stores, is sufficient for the desired results. Often they can increase max lifts by 10-20 percent easily. Taking it before a workout can cause a dry mouth feeling, so take some water with you to the gym. Keep in mind that creatine, once in a solution, can destabilize in as little as 15 minutes and will be rendered useless. So drink up as soon as you mix it.
9. Amino Acid Formulas
Why you need it: Dietary proteins contain a multitude of different aminos and their metabolites, but not always in the ratios that we would like, or the ratios that we need. That's why extra amino acid supplementation has been a big thing in bodybuilding for a while now. Though new evidence suggests that absorption of these amino acids is best when in di- and tripeptide chains, it'll be a while before they can make a stable and cost-effective version that way, and I can't say I have been disappointed by the free-form versions. Since amino acids are the building blocks of all tissue, we need to get enough. And instead of investing in non-essentials like glutamine and arganine which will be wasted when bulking, I'd rather you get a complete formula that at least gets you a good helping of the essentials, which will in turn synergistically enhance the effect of non-essentials as well.
How it works: Amino acids are usually begotten from dietary protein, but in this way you get extra absorbable (don't need digestion) free-form amino acids. In the body these amino acids will, under influence of hormones like insulin, GH and testosterone, reconnect and form these aminos as tissue proteins, thereby forming new tissue. Including muscle which will be the very first target after a hard workout breaking them down. The multitude of aminos in these formulas will increase the chance of getting the ones you need when and where you need them. That makes the amino formulas a definite must for people who have problems maintaining good diets.
How to use it: Usually a couple of grams before or after training to boost recovery and avoid deficiencies at any given time is advisable. They come in many forms, the liquid formulas are definitely handier because of the amounts you need, but they are available in pills too. I have yet to see a pure free-form version amino formula in powder, since that mostly leads to protein formation, but those would be handy to add to your shakes naturally. If you subscribe to short sessions, very intensely its best to supplement with 5-15 grams with your post-workout meal, but if you prefer drug-out sessions and lots of cardio, or you are a multi-sport athlete, its best to take 10-20 grams half an hour before a workout or even during the workout, to promote recovery.
Why you need it: These have been around for a while now. Mostly because of their anabolic and anti-catabolic properties. These properties have been questioned a lot recently and this has lead to their decreasing popularity in favour of new, hyped and expensive products despite the fact that they have had incredible effects for a lot of people. So I wanted to correct matters first. Who would claim that BCAA's are not anti-catabolic, needs to look in to the physiology of leucin, the first of the BCAA's. It's a precursor to the metabolite HMB which has been proven to illicit anti-catabolic responses by avoiding the burning of muscle-tissue in catabolic states. By virtue of that alone, but also the strong synergistic effect between leucin and its metabolite, that makes BCAA's very anti-catabolic.
As for anabolic, let me remind you that amino acids are what all tissue is made from. Anabolic meaning that it promotes growth, I would say that alone proves it is anabolic. Moreover people often believe in the anabolic properties of non-essential amino acids. Non-essential amino acids on a healthy high-protein bulking cycle will be just that, non-essential. They are not needed. First of all there are plenty, and if there weren't the body can make more of them from essential amino acids. Those two factors combined makes it highly unlikely that a non-essential will be absorbed at all. They basically bypass the system and get excreted. Yet still a lot of bulking bodybuilders prefer to take glutamine or arganine over essential amino acids. Essentials however are always absorbed and used, if not directly then to manufacture non-essentials or metabolites.
Of all 9 essentials, BCAA's (valine, leucin, iso-leucin) are most directly involved in muscle-tissue formation. That makes them probably the best choice for extra amino acid supplementation. Branched Chain amino acids are definitely not your first choice for supplementation, but as a proven staple in bodybuilding they should be prioritized over some of the newer, more expensive crap out there.
How it works: Amino acids make up proteins. Dietary proteins are storage for amino acids, but not all proteins contain the right balance of amino acids that we need. And we can't be choosy about food when bulking. An imbalance of non-essentials can be overcome, but to get the right amount of essentials you need to gear intake towards it. So it makes sense to get extra of the most anabolic of them. Basically they work the same as the aforementioned amino acid formulas. BCAA's are just targeted more specifically to an athlete.
How to use it: BCAA's are best used around training time to really make them worth the money. If you train in short intense sessions it makes sense to get a 5-10 grams with your post-workout meal shortly after your session to promote recovery and muscle-formation. If you are the type that loves endless hours of lifting followed by long cardio-sessions, you may be better off getting 5-15 grams prior to your training to avoid catabolic circumstance and promote recovery from such activities. This is also a good idea for multi-sport athletes. It can't hurt to get them both before and after a workout, but you'll find that this will soon become a very expensive hobby. There are better ways to spend your money.
There is no designated dosage, the bigger you are the more you need. What you do need to watch is the balance between the amino acids leucin, iso-leucine and valine which should be as close to 2-1-2 as possible. I know from experience that not many companies have such a mix, so as close to it is the best advice I can give.