From a bodybuilder’s perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:
- Thickness of the upper back (traps).
- Wide lats.
- Highly defined lower back (spinal erectors and lower lats).
As a beginner there are five essential exercises for developing these muscles quickly:
1. Dumbbell shrugs – 3 sets of 10-15 reps. This exercise will develop the traps.
2. Seated V-bar cable rows – 3 sets of 10-15 reps. This exercise will develop the mid upper back.
3. Bent over barbell rows – 3 sets of 10-15 reps. This exercise will add thickness to the upper back.
4. Pullups – Aim for 25 reps. This exercise will strengthen the entire back.
5. Pulldowns – 3 sets of 10-15 reps. This exercise will define the lats.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Showing posts with label day. Show all posts
Showing posts with label day. Show all posts
Shoulder Exercises For Beginning Bodybuilders
The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.
The deltoid covers the shoulder and consists of three distinct segments:
1. The anterior or front deltoid allows you to raise your arm to the front.
2. The medial or middle deltoid allows you to raise your arm to the side.
3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.
The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you’ll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:
1. Seated dumbbell press – 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.
2. Front lateral raise – 3 sets of 10-15 reps. This exercise emphasises the front delt.
3. Rear lateral flyes – 3 sets of 10-15 reps. This exercise targets the rear delt.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
The deltoid covers the shoulder and consists of three distinct segments:
1. The anterior or front deltoid allows you to raise your arm to the front.
2. The medial or middle deltoid allows you to raise your arm to the side.
3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.
The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you’ll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:
1. Seated dumbbell press – 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.
2. Front lateral raise – 3 sets of 10-15 reps. This exercise emphasises the front delt.
3. Rear lateral flyes – 3 sets of 10-15 reps. This exercise targets the rear delt.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Benefits Of Strength Training
The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.
Strength training should be part of everyone’s routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.
Regular strength training will:
**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.
**lower the risk of osteoporosis, hypertension and diabetes.
**help you avoid lower back pain.
**increase bone density which is important for post menopausal women.
**increase muscle mass which burns more calories throughout the day than an equal amount of fat.
Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.
When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won’t happen without the help of steroids, which you shouldn’t even consider using.
Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn’t be forgotten.
Strength training should be part of everyone’s routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.
Regular strength training will:
**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.
**lower the risk of osteoporosis, hypertension and diabetes.
**help you avoid lower back pain.
**increase bone density which is important for post menopausal women.
**increase muscle mass which burns more calories throughout the day than an equal amount of fat.
Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.
When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won’t happen without the help of steroids, which you shouldn’t even consider using.
Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn’t be forgotten.
Steroid Articles And Information And Their Side Effects Shrenksonlinepharma
Contrary to what many would expect, this compound is actually only a weak agonist of the androgen receptor (AR), with poor binding. It follows, then, that its value must mostly come from non-AR-mediated effects. It is therefore a Class II steroid. Since it is not very effective in activating ARs, it should be stacked with a Class I steroid that is effective in
this regard, such as Primobolan, Deca Durabolin, or trenbolone acetate. There is no point in stacking it with Anadrol
this regard, such as Primobolan, Deca Durabolin, or trenbolone acetate. There is no point in stacking it with Anadrol
The Role Of Whey Protein In Achieving Significant Muscle Gain
Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.
Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA’s) that are important in the building and retention of muscle.
Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.
It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.
Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.
Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA’s) that are important in the building and retention of muscle.
Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.
It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.
Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.
Bodybuilding Supplements May Not Be Necessary
To supplement or not to supplement – that is the question on more bodybuilder’s lips than ever before. Are they safe? What works and what doesn’t?
Lets have a look at the basics.
There are various reasons why athletes may be interested in supplementation.
Concern about getting adequate nutrients from our food supply.
Suspicion of pharmaceuticals.
Belief that diet alone will not achieve optimal nutrition
Supplements include the following:
Vitamins
Minerals
Amino Acids
Herbs
The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.
They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.
Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness.
Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question “if a little is good then maybe more has to be better”
Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.
They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain “overtraining”
The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of
the population and has a high failure rate.
If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger…
MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED.
The bottom line on weight gain supplements
Before taking a supplement try to make modifications to your diet that might achieve the same goals.
Only choose products that show the amount of active ingredients on the label that are required.
Be aware that “natural” does not mean ‘safe’
Some herbal supplements may have unpleasant side effects.
Listed below are some popular bodybuilding supplements available on the market today:
Creatine monohydrate
Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.
Creatine is said to significantly increase lean muscle mass,
improve performance, increase energy levels and speed
up recovery rates. Creatine also stimulates the uptake
of amino acids in the proteins, which means that the
more that it’s used the more muscle that may be grown.
Dosage: A loading phase of 20grams a day for the first five days then a
maintenance phase of 5grams a day from then on.
Whey Protein isolate
The highest yield of protein currently available
and is extracted from milk. This is another popular supplement
for athletes and bodybuilders because of its high proportion of
amino acids. It is supposed to be high in potassium, which is essential
for muscle growth and is an antioxidant and a good
immune system builder.
Dosage: 20gms – 100gms a day.
Tibulus Terrestris
Tribulus terrestris is a plant that grows in many
tropical and moderate areas of the world and is
very rich in chemical compounds such as saponins,
flavonoids and alkaloids.
Tribulus terrestris is supposedly a testosterone enhancer.
and increases sex drives in both men and women.
Dosage as per bottle.
Glutamine
Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein
shakes and good quality protein powders; it can also
be added to protein shakes for added potency.
Dosage: 5grams to 15 grams per day.
So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.
Lets have a look at the basics.
There are various reasons why athletes may be interested in supplementation.
Concern about getting adequate nutrients from our food supply.
Suspicion of pharmaceuticals.
Belief that diet alone will not achieve optimal nutrition
Supplements include the following:
Vitamins
Minerals
Amino Acids
Herbs
The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.
They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.
Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness.
Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question “if a little is good then maybe more has to be better”
Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.
They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain “overtraining”
The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of
the population and has a high failure rate.
If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger…
MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED.
The bottom line on weight gain supplements
Before taking a supplement try to make modifications to your diet that might achieve the same goals.
Only choose products that show the amount of active ingredients on the label that are required.
Be aware that “natural” does not mean ‘safe’
Some herbal supplements may have unpleasant side effects.
Listed below are some popular bodybuilding supplements available on the market today:
Creatine monohydrate
Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.
Creatine is said to significantly increase lean muscle mass,
improve performance, increase energy levels and speed
up recovery rates. Creatine also stimulates the uptake
of amino acids in the proteins, which means that the
more that it’s used the more muscle that may be grown.
Dosage: A loading phase of 20grams a day for the first five days then a
maintenance phase of 5grams a day from then on.
Whey Protein isolate
The highest yield of protein currently available
and is extracted from milk. This is another popular supplement
for athletes and bodybuilders because of its high proportion of
amino acids. It is supposed to be high in potassium, which is essential
for muscle growth and is an antioxidant and a good
immune system builder.
Dosage: 20gms – 100gms a day.
Tibulus Terrestris
Tribulus terrestris is a plant that grows in many
tropical and moderate areas of the world and is
very rich in chemical compounds such as saponins,
flavonoids and alkaloids.
Tribulus terrestris is supposedly a testosterone enhancer.
and increases sex drives in both men and women.
Dosage as per bottle.
Glutamine
Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein
shakes and good quality protein powders; it can also
be added to protein shakes for added potency.
Dosage: 5grams to 15 grams per day.
So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.
Abdominal Exercises For Beginning Bodybuilders
The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:
1. Rectus abdominis – commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.
2. Obliquus abdominis – commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.
3. Transversus abdominis – this is a thin strip of muscle that runs horizontally across the abdomen.
You can target these muscles effectively by performing the following exercises:
1. Crunches – 3 sets of 15-20 reps. This exercise will work the upper abs.
2. Pelvic tilts – 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.
3. Side bends – 3 sets of 15-20 reps. This exercise will work the obliques.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Chest Exercises For Beginning Bodybuilders
The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.
For beginners, three safe but effective exercises are recommended:
1. Incline dumbbell press – 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.
2. Incline dumbbell flyes – 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.
3. Push-ups – 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
The Importance Of Creatine In Building Lean Muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it’s unlikely to be banned from any sports or competitions.
Let’s first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles’ ATP source of energy.
From a bodybuilder’s perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine’s ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered – does it work and is it safe? Creatine has undoubtedly been proven effective in recent years – over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers’ instructions are followed.
Let’s first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles’ ATP source of energy.
From a bodybuilder’s perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine’s ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered – does it work and is it safe? Creatine has undoubtedly been proven effective in recent years – over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers’ instructions are followed.
Bodybuilding Supplements May Not Be Necessary
To supplement or not to supplement – that is the question on more bodybuilder’s lips than ever before. Are they safe? What works and what doesn’t?
Lets have a look at the basics.
There are various reasons why athletes may be interested in supplementation.
Concern about getting adequate nutrients from our food supply.
Suspicion of pharmaceuticals.
Belief that diet alone will not achieve optimal nutrition
Supplements include the following:
Vitamins
Minerals
Amino Acids
Herbs
The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.
They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.
Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness.
Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question “if a little is good then maybe more has to be better”
Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.
They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain “overtraining”
The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of
the population and has a high failure rate.
If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger…
MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED.
The bottom line on weight gain supplements
Before taking a supplement try to make modifications to your diet that might achieve the same goals.
Only choose products that show the amount of active ingredients on the label that are required.
Be aware that “natural” does not mean ‘safe’
Some herbal supplements may have unpleasant side effects.
Listed below are some popular bodybuilding supplements available on the market today:
Creatine monohydrate
Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.
Creatine is said to significantly increase lean muscle mass,
improve performance, increase energy levels and speed
up recovery rates. Creatine also stimulates the uptake
of amino acids in the proteins, which means that the
more that it’s used the more muscle that may be grown.
Dosage: A loading phase of 20grams a day for the first five days then a
maintenance phase of 5grams a day from then on.
Whey Protein isolate
The highest yield of protein currently available
and is extracted from milk. This is another popular supplement
for athletes and bodybuilders because of its high proportion of
amino acids. It is supposed to be high in potassium, which is essential
for muscle growth and is an antioxidant and a good
immune system builder.
Dosage: 20gms – 100gms a day.
Tibulus Terrestris
Tribulus terrestris is a plant that grows in many
tropical and moderate areas of the world and is
very rich in chemical compounds such as saponins,
flavonoids and alkaloids.
Tribulus terrestris is supposedly a testosterone enhancer.
and increases sex drives in both men and women.
Dosage as per bottle.
Glutamine
Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein
shakes and good quality protein powders; it can also
be added to protein shakes for added potency.
Dosage: 5grams to 15 grams per day.
So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.
Lets have a look at the basics.
There are various reasons why athletes may be interested in supplementation.
Concern about getting adequate nutrients from our food supply.
Suspicion of pharmaceuticals.
Belief that diet alone will not achieve optimal nutrition
Supplements include the following:
Vitamins
Minerals
Amino Acids
Herbs
The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.
They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.
Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness.
Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question “if a little is good then maybe more has to be better”
Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.
They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain “overtraining”
The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of
the population and has a high failure rate.
If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger…
MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED.
The bottom line on weight gain supplements
Before taking a supplement try to make modifications to your diet that might achieve the same goals.
Only choose products that show the amount of active ingredients on the label that are required.
Be aware that “natural” does not mean ‘safe’
Some herbal supplements may have unpleasant side effects.
Listed below are some popular bodybuilding supplements available on the market today:
Creatine monohydrate
Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.
Creatine is said to significantly increase lean muscle mass,
improve performance, increase energy levels and speed
up recovery rates. Creatine also stimulates the uptake
of amino acids in the proteins, which means that the
more that it’s used the more muscle that may be grown.
Dosage: A loading phase of 20grams a day for the first five days then a
maintenance phase of 5grams a day from then on.
Whey Protein isolate
The highest yield of protein currently available
and is extracted from milk. This is another popular supplement
for athletes and bodybuilders because of its high proportion of
amino acids. It is supposed to be high in potassium, which is essential
for muscle growth and is an antioxidant and a good
immune system builder.
Dosage: 20gms – 100gms a day.
Tibulus Terrestris
Tribulus terrestris is a plant that grows in many
tropical and moderate areas of the world and is
very rich in chemical compounds such as saponins,
flavonoids and alkaloids.
Tribulus terrestris is supposedly a testosterone enhancer.
and increases sex drives in both men and women.
Dosage as per bottle.
Glutamine
Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein
shakes and good quality protein powders; it can also
be added to protein shakes for added potency.
Dosage: 5grams to 15 grams per day.
So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.
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