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Building athletic pectoral muscles is not always an easy task. These muscles do not develop from indirect exercises to other groups, such as hands or trapezoids, and react only to heavy intensive training muscular chest. Meanwhile, they play the main role in the physique of the athlete, whether it is the front or side view of the torso. Powerful nursing always emphasizes not only the experience of the bodybuilder, but also the effectiveness of his training. Here is a complex of training of the muscles of the chest, consisting of 4 exercises performed in an intensive style.
The program is performed once a week at the beginning of the workout:
Press the bar on a horizontal bench muscular chest: 5 sets (3 warm-up – 15-10 repetitions, 2 workers – 8-6 repetitions). Rest 90 seconds.
Dumbbell press on the inclined bench head up: 3 sets (1 warm-up – 12 repetitions, 2 workers – 10-8 repetitions). Rest 2 minutes.
Supertet of 2 exercises: push-ups on the uneven bars + reduction of hands in the Peck-Dec simulator, 3 approaches (bars – 10-12 repetitions + pec-dec – 10 slow repetitions).
Exercise peck-de note: Weight in the Peck-Dec simulator should be chosen so that to perform repetitions slowly and without jerking. This is an isolating exercise, here in the first place is the technique of movements and mental concentration on the functioning of the pectoral muscles. Rest between the approaches in other exercises – 90 seconds.
This complex is designed to combine power basic exercises, powerfully working muscle fibers, with an insulating blood-filling exercise, which has a slightly different, pumping effect. This combination shocks the muscles and they react to this with qualitative growth. Push-ups on the uneven bars for the pair with the information of the hands are not chosen by chance. After the first two basic movements, push-ups on the uneven bars modify the thoracic, and the information creates an intensified pumping effect of blood filling, which, in combination with heavy exercises, acts on the muscles just fine muscular chest.
Ronnie Coleman – 8-fold Mr. Olympia and one of the most powerful athletes in the history of bodybuilding. Coleman’s uniqueness lies in the fact that unlike other multiple champions of Olympia, he won his first statue of Sandov not at once, but only after years of struggle for the championship title. And then he managed to become the best eight times in a row, which in general goes beyond all the historical records in this tournament. The same result was achieved only by Lee Haney.
At his first victorious Olympia in 1998, Ronnie looked phenomenal, it was truly a breakthrough of the year, the best achievement in the bodybuilding world of those years. But what caused such an impressive transformation of the athlete, which many initially did not take seriously as a real competitor for the title of Mr. Olympia? Ronnie Coleman found the key to his physiology, by trial and error he groped for that training system that operated on him incredibly effectively. And only then, from year to year, I trained precisely according to this scheme, practically unchanged, becoming more and more. When, before the next tournament, Mr. Olympia, journalists asked him about the changes in the training mode, Ronnie replied that he had not changed anything, why change what is working.
Ronnie Coleman The road to the summit began in 1992, when Ronnie Coleman first appeared at the main competition in professional bodybuilding. Then the future king of bodybuilding few impressed, not even in the top ten, taking a place below the 15th. Certainly, it can not be called a loud start, nor about any brightest appearance, like some other superprofits, there was no question. But Ronnie did not embarrass, he continued training and searching for the right system. In 1993, Coleman missed Olympia, realizing that he was not ready for a full fight for the title. The speeches of 1994-95 did not bring the expected results, Coleman became only 15th and 11th. The first results were noticeable at Olympia 96, when Ronnie suddenly breaks into 10-ku and is in the top six, performing in the finals and finishing 6th. In 1997, Ronnie “slips out” a bit, taking 9th place in the ranking of the world’s strongest athletes. And here in this period of time, between 1997 and 98th years, in the career of Coleman there are significant changes. His triumphal procession begins with the Grand Prix of Russia 97, where in the finals he defeated Kevin Levron, who had always won him before. Then Coleman wins a professional tournament in Toronto, the tournament “The Night of Champions 98”, while significantly improving the shape and becoming more and more. When he appeared on Olympia 98, it was already quite another Ronnie Coleman. His unreal appearance, he shook the fans and judges, and won the first title, Mr. Olympia in his career. And everything else is history.
Ronnie Coleman – Mr. Olympia 1998.
So, which system worked for Coleman by 100%? Periodization of training, alternation of strength training and pumping with a large number of approaches and repetitions. Although many Methodists called the Coleman system a completely new type of training, rather than a simple periodization. Ronnie himself later recalled that when he began training, he was a pure security official, he always trained exclusively for strength, with big weights, regularly performing three powerlift exercises: bench press on a horizontal bench, sit-ups and stall. (And, he continued to do powerlifting in the new scheme, as he is convinced that they have an excellent influence on the growth of the total mass of muscles.) Then, over time, Ronnie decided to add exercises with light weights to his power complex and immediately began to notice the new progress in the growth of muscle mass. When Coleman fully applied this method during the period 1997-98, his muscles literally “exploded”, in just one year he achieved such progress, which he would have taken many years before.
Of course, Ronnie Coleman’s program is only for advanced athletes, whose growth potential is already thoroughly exhausted from the usual methods. At the same time, it is not necessary to perform such a large number of approaches. In the power period in the exercises you can perform 3 sets and 4-6 repetitions in each. In the pumping period, instead of five doing four sets with the same amount of Ronnie Coleman’s training program, as in the table. The power and pumping periods, divided into 3-9 weeks – this is the most optimal option, since such a small takeoff allows you to place here such factors as genetics, training experience, the ability to recover after heavy loads, life stresses, etc. Too tight with a period of light training is also not worth it, it plays the role of a refreshing variety and rest for ligaments and joints, as well as for the development of muscle fibers reacting to pumping, but all serious work to build strength and mass is carried out in the power section of the program. An indicator of the fact that it’s time to work with heavy weights is the body itself, when it comes to training with large weights in exercises.
The program of Coleman for the majority can be too frequent in terms of training days, because for progress here it is necessary to restore adequately.
But some of the nuances can be noted and applied in other schemes, and most importantly, it is the principle of periodizing the loads with a division into “hard” and “light” days, when the muscles are constantly experiencing positive stress and reacting to training with qualitative growth.
In an effort to improve their endurance, many athletes begin to intensively perform cardio training, for example, running, an exercise bike, an elliptical trainer, etc., believing that only such loads will lead to the desired result. But this is only a small part of the improvement of the body. For maximum efficiency, you need to increase your strengths, while increasing muscle. For example, as a result of strengthening the muscles of the legs, you can overcome a much greater period of stress in running or cycling, without feeling tired. The increase in the leg muscles, in turn, helps them absorb a significant strain or shock loads that could go into the joints.
The following methods are aimed at an effective increase in endurance:
Perform cardio training after weight training.
Many perform strength training and aerobic exercise on different days. But in order to increase athletic endurance, it is possible to combine different types of exercise, where cardio training follows the basic power exercises. Such a technique is useful because after multi-joint movements involving most muscle groups, the muscles will be much more actively involved in aerobic work and cardio training will become more effective. For example, you can do squats with a bar on the shoulders (three sets of different exercises are performed one by one without interruption), in which the first number is squat (with a bar or with its own weight), then pulling, and then an elliptical trainer or a quick run. In this case, the weight in the squats with the bar should be moderate to make 8-10 pure repetitions. The number of such trisets is fulfilled by samochustviju.
Reduce the rest time between approaches.
Rest periods between power approaches last mostly 60, 90 or 120 seconds. In order to emphasize the development of endurance, you can shorten the rest time between sets up to 30 seconds. Of course, in this case it will be necessary to reduce the working weight in order to adequately implement the approach, but this training will stimulate the development of endurance.
Exercise is done with moderate weight and a lot of repetition. Human skeletal muscles consist of two types of muscle fibers: white (fast) and red (slow). White muscle fibers are power, they are responsible for explosive gak squats, but do not have the characteristic endurance. Effective training for them is exercises with large weights and a small number of repetitions. And on the contrary, red muscle fibers are responsible for endurance to long loads, but do not have sufficient explosive power. Aiming training of such muscle fibers is to perform sets with moderate weights and a large number of repetitions. For the athlete’s endurance, the red muscle fibers respond, so training should be done with an emphasis for their development.
Multi-joint exercises are the basis.
Basic (multi-joint) exercises work out and tire most of the muscle groups, which means that they already provide for the development of endurance. Especially, if in the program there are several such exercises in a row.
According to some experts, the human body gets used to training in two weeks, after which the reaction is significantly reduced. This once again confirms that there is a need for a systematic diversity in the complex, so that the Circle training muscles work, as the first time and reacted as well. This approach is applicable not only in strength training, but also in cardio exercises.
Highly intensive advanced method for enhanced endurance development. 1 circle consists of 6-10 exercises, which are sequentially executed one after another, one approach. Between exercises of one circle a pause lasts about 30 seconds. At the end of the circle, the pause is 3-4 (or more) minutes. The circle is better to start with the base (multi-joint) exercises, and end with isolating (single-joint) exercises. It is also possible to perform only cardiovascular exercises mixed with single-articular. Number of laps 2-5 or feel. Since this kind of training is extremely intense, the time of training should not exceed 30-60 minutes. Restoration of the organism plays an important role here. Circuit training can not be done often. Only when the muscles have fully recovered and are no longer sick, they are again ready for a serious training.
Triceps play a crucial role in athleticism, it is due to their full development and strength, basic bench exercises work all 100%. Any “base”, whether it be exercises on the chest or deltas, requires the power of the triceps in the first place to overcome the serious weight and effectively work out the target muscles, so their strength is decisive, especially if the training is conducted with the maximum impact on high results.
Phenomenal triceps almost always say that the athlete is able to squeeze incredible weight. For example, the legendary professional bodybuilder Kevin Levron, in his competitive times, demonstrated simply the transcendental development of the triceps, standing out amongst others in this indicator, and of course squeezing fantastic weights in horizontal and inclined pressures. Powerful triceps – strength in the exercises, the connection is direct, and therefore they need to pay close attention to move to the main exercises to a new level.
The triceps are called the triceps muscle of the shoulder, since it consists of three heads (bundles): long, lateral and medial. In any triceps exercise, they work all, but with the press down on the block with a little or less effort for each, so a variety of exercises (usually enough 3 exercises) is the main condition for the human hulk bodybuilder progress of these muscles.
Whatever tasks are set, whether it is mass work, with a lot of weight and fewer repetitions, or relief, with a repetition rate of about fifteen and not a big working weight, it is important to always remember the health of elbows. Exercises on the triceps, anyway, load the elbows, so they must be pre-heated. If the triceps are performed after intensive training of the chest or deltas, then you can be sure that the elbows are already warmed up and in each triceps exercise there will be enough 1-2 warm-up approaches, but if the three-headed arm muscle is trained by the first number on a single day, then the warm-up should be given special attention. At least 3 warm-up approaches with the number of repetitions of 20-15 should be done in the first exercise, before moving to a more serious weight. The first one is better than the French press of the EZ-bar lying down to fill the press down on the block. The block, with its continuous target load, perfectly kneads the elbows, while the lateral and long heads are effectively worked through. Periodically, it is necessary to change the grip to the opposite, in this case the stress is shifted to the medial head from the lateral head. The second exercise is followed by the French bench press (with EZ-neck or straight). This exercise works fine for all three triceps, and, since the elbows are already warmed up, after two warm-up sets you can perform 2-3 power approaches for 8-10 repetitions. The third in the complex is the most difficult and key triceps exercise – press the dumbbells with both hands because of the head sitting. The dumbbell press is performed on a bench with a vertically raised back. It would be logical to assume that if this is the most difficult movement, then it must be done at the beginning. The uniqueness of the exercise is that, along with the shock load, Gint dumbbells with both hands due to the head of the sidyryps, developing its strength and volume, the dumbbell press perfectly stretches the three-headed at the lower point of the amplitude, and this advantage will work effectively only if the triceps will be preliminarily tired of the two previous exercises. Just at this moment, and comes the turn of a heavy press of a dumbbell, a tired triceps will undergo intensive work-up and stretching, as a result of which all three bundles will receive a powerful stimulus to growth. Pressing a dumbbell is a dangerous exercise, a muscle “failure” can come instantly, and it is extremely difficult to return a dumbbell at the end of the set, therefore, insurance and the assistance of a team-mate will be very useful here.
Complex for triceps (if triceps are trained after a breast or delt, warm-up and working approaches are less: warm-up – 1-2, workers – 2-3).
Press down on the block: 3 warm-up sets – 20-15 repetitions, 3 working sets – 12-10 repetitions;
French bar press bench: 2 warm-up sets – 12 reps, 2-3 working sets – 8-10 reps;
The press was dumbbells with both hands from behind the head while sitting: 2 warm-up sets – 12 repetitions, 1-2 working sets – 8-10 repetitions.
By itself, Sustanon 250 represents the combination of 4 testosterone esters. It was based included testosterone propionate, phenylpropionate, decanoate, these esters are absorbed into the bloodstream at different speeds, which ensures a uniform effect and increase muscle mass. Sustanon supports a high concentration of the hormone.
I’m not going to paint in what order starts to work in the body testosterone, as it is necessary for a more in-depth study and need only to professionals. Enough for beginners to use anabolic steroids under the supervision of an experienced athlete with knowledge in pharmacology, to clearly observe the sterility and dosage, not to miss PCT, and of cycle to monitor the tests.
While using cycle of Sustanon level in the blood rises slowly, so side effects are not so fast. If you start to notice side effects like acne, saliceti water, gynecomastia, it is recommended to use a blocker of estrogens – Anadrol, we’ll talk about that later.
What Effects has Sustanon 250?
Through the cycle of Sustanon can be a good to gain muscle mass. Due to the high concentration of testosterone appetite improves. Also the good thing about a healthy sleep, good recovery. One of the main effects is an increase in strength and muscle size, in fact it is for this and take Sustanon, triceps. Due to the artificial testosterone, which enters the body improves libido and sexual desire.
You can use Sustanon 250 in solo, but in bodybuilding in order to achieve the best results use combined courses. Now I would like to consider the variety of courses on mass with the participation of Sustanon 250. We will talk about the various combinations of how to take and of post cycle therapy.
What goes Sustanon 250?
1. Sustanon is combined with the methane for muscle growth and strength or denebola, which ideally, you need to add Anadrol – with this you can start the first cycle. The cycle attended by these drugs should last no longer than 6-7 weeks. Injections of Sustanon to put once per week at a dosage of one vial. Oral drug Anadrol take 2 tablets daily for 2-3 weeks. At the end of this period, you can safely begin to take the methane with the dosage at 40mg per day.
This cycle is characterized by the fact that Anadrol will give a very strong effect, even at the end of the reception. So you need to start to make methane, which can help relieve the hormones. This cycle provides a quick set of muscle mass, so those who want the press and relief – this cycle is not for you. Post cycle therapy for this cycle should begin 10 days after the last injection. For PCT use clomid, you can buy in the pharmacy, length of treatment 10-14 days.
2. Another form of cycle Sustanon is combined with Stanozolol, danabalan and deck. This cycle is designed for the professional – it will help to build muscle mass, Stanozolol and will promote the burning of fat cool, right? However, beginners this cycle is not suitable, since it is composed of a large number of anabolic steroids, and hormonal balance may be adversely affected. But for those who have long been using the pharmacology is an ideal cycle, which is practically harmless.
The duration of this cycle is 6 weeks. The deck need to put in the amount of 200mg per week. Sustanon is injected into the body according to the following scheme — once in three days, at a dosage of 250mg. Too much testosterone can begin to converted into estrogen, in this case it is recommended to use anastrozole – he is a blocker estrogen.
Dosage of anastrozole is 0.5-1 tablet every 1-2 days. The methane to take the first 25 days at 40mg a day. In the following 15 days to fat burn started to use Stanozolol at 40mg a day.
PCT starts after a break of one week after the last injection of the soundboard. The first 3-5 days take clomid 4 pills a day, then reduce the dosage to half a tablet a day, Ronnie Coleman. A long PCT is 3 weeks.
The importance of Post Cycle Therapy
Since anabolic steroids affect the hormonal background, for post cycle therapy can not be ignored. If you have any side effects – all this can be prevented by the use of PCT.
Correct DCR, compliance with all instructions and dosages will contribute to a great result.
Dear friends, this article is about to end, we talked about what Sustanon 250, how to take, what it goes well as to clean the body. Remember – steroids, it is very dangerous, so it is necessary with full responsibility, you need to understand what, how and most importantly why you need it. I recommend to watch an interesting video. Be well, have a nice summer days!
Winstrol (Stanozolol) is an oral anabolic steroid. He enjoys a good popularity among athletes, appearing on stage in bodybuilding. Its main properties include burning fat and giving the body the desired relief. This drug is often taken in pills, so it is perfect for those who are afraid of injections.
However, there is another type of Winstrol is as injectable. Cycle Stanozolol to ground helps to achieve the desired results, but only at observance of all rules, which I’ll tell you.
1. Before starting the cycle it is recommended to find an experienced specialist consultant. Application for independent pharmacy a very dangerous thing, especially in the hands of inexperienced athletes. Therefore, in order for you to achieve good results and not hurt your body – apply pharmacology under the supervision of an experienced person.
2. Sterile injection. If you are using Stanozolol in vials, it is important to choose the right storage place – preferably a cool. While injections have to prosterilizovat the injection fluid and the vial.
3. In order to achieve the best results it is advisable to combine Winstrol with other anabolic steroids. I’ll tell about it later.
4. Before taking anabolic steroids you need a good think. Steroids are not a joke, it’s a serious thing that in experienced hands can lead to fatal outcomes. You have to give an account for what you are going to take them.
5. In no case do not skip post cycle therapy. Many people think that oral steroids in tablet form did not require the PCT, but this is one of the most common misconceptions. On the cycle your body is exposed to multiple stresses and changes, so by the end of the cycle you need to give him a chance to adapt.
6. Hand over analyses before and after the cycle. This is necessary in order to track the overall health of the body.
7. Read the article about the dangers of anabolic steroids and once again, think about the necessity of application, as strong and fleshy physique you can build naturally,triceps but over a greater time period only.
After I shared valuable tips, I’d like to tell you about the benefits Stanozolol.
What to Expect from the Application
The correct use of Winstrol fat-burning. If you want to get maximum results – combine your cycle with proper nutrition, sport diet and regular exercise.
Winstrol helps better recover. If you are exposed to intense physical stress – this anabolic steroid is exactly what you need.
Helps to improve power. Were conducted numerous studies, according to which, the athletes, the host Stanozolol improved their strength.
Gives a small increase lean muscle mass. Besides the fact that Winstrol helps to burn fat, it allows the body to gain quality.
Can be used as fat burner. At the present time to make the body ripped and muscular you need a lot of money for food, and sports nutrition. Winstrol will be a great substitute for sports nutrition, in this case fat burner.
How to Take Winstrol Solo?
There is a perception that oral Winstrol harm the liver. It is therefore often at different sites, you can find injectable Winstrol. The solo cycle should last no longer than 6-8 weeks. Daily recommended to be put on 50mg Stanozolol.
If you decide to purchase Winstrol tablets, then to take it to 30-40mg per day. Duration of a cycle of oral Winstrol is 6 weeks.
What can be Combined
There are several good options with what you can combine Winstrol. The first form – Sustanon + Winstrol + Dianabol. Together, these anabolic steroids will promote muscle building and fat burning. Sustanon along with denebola or methane will increase muscle mass, and Winstrol will help get rid of fat.
The second type is a Testosterone Propionate + Winstrol. Short ester testosterone will enhance muscle mass, and Winstrol will remove body fat. PCT in this case should last 3 weeks.
Post Cycle Therapy
If you stick to the dosages, the steroid Stanozolol is without side effects. Post cycle therapy will help to preserve the vascularity and relief. In this case, it is advised to take Clomid with a dosage of 1 tablet for 14 days.
On the question to take Winstrol before or after eating. All oral steroids are best taken half hour before meals. The daily intake should be split into 4 even portions.
Dear friends, here is our article has come to an end. I told about what is Winstrol, how to take what advantages he has, what can be combined. If you are interested in articles with topics pharmacology – leave comments, would be nice to do new reviews Ronnie Coleman. I recommend to watch an interesting video. All the best.
Anabolic steroids are drugs that are synthetic copy of the hormone testosterone. They help to build muscle, make you stronger and tougher. For this reason, the use of anabolic steroids was widespread in bodybuilders.
It should be noted that initially, steroids were invented for treatment. Them used and used for more rapid bone healing in fractures, for increasing body mass dystrophy, General weakening of the body and in the other cases. Effect build muscle like not only the doctors, but also the bodybuilders who literally fought his body for every gram. And part of our everyday life on steroids.
If You ever read the annotations to the drug, even to the same “Citramon”, then just know about the “side effects”. Not without most of these actions and steroids. Of course, many say that if long to take the drug, it will not affect the work of the body. But muscle when using anabolic steroids begin to grow, right? It means that the body responds to them. Therefore, in the future, he will have either to forget or to not have them as a Supplement to the muscles, and as a medicine. And this is not a joke.
How Anabolic Steroids affect a person?
That You knew exactly what to expect from taking anabolic steroids, just review the material presented below.
1. The decrease in testosterone, endurance. If You start taking artificial testosterone, Your endocrine system gives a signal to the body that this hormone too much. It is no longer being produced, and You are hoisted to the eternal needle. Of course, testosterone can be restored, but it is very long and complicated process.
2. Gynecomastia. This increase in breast cancer. Breast men are not “swinging”, and just droops. This disease is also treatable, but in some cases pills are not enough, you need surgery.
3. Damage to the liver. If You have, so to speak, a weak liver, then the anabolic steroids is better not to think. They very negatively affect this body, especially drugs in tablets. Destruction happens quickly, and restore the body fully extremely hard, if not impossible.
4. Depression and depression. When taking steroids is addictive. That is, the body gets used to the intake of the hormone and stops to work. If you take the drug for a while and then abruptly stop doing it, You will notice that become less active. The mass will cease to grow and may even start to decrease, hormones will be missed, resulting in You will have depression, which can lead to depression and other nervous disorders.
5. Acne (acne pimples). If they are taking steroids often have pimples on the face and body, especially in men. The fact that the skin begins to secrete more sebaceous acids, which leads to such skin diseases.
6. Virilization. It’s a side effect of steroids applies to girls who are engaged in bodybuilding and taking anabolic steroids. Virilization is the appearance of the female secondary sexual characteristics men. For example, begin to grow hair on the face and body, acne appears, the voice coarse. In some cases, can even begin to develop male genitals. So, dear women, be very careful with steroids.
7. Stop growth. Up to 25 years to take steroids are unsafe, as the organism grows, formed all its systems. The disruption of this process can lead to stunting or impotence at an early age.
In addition, drugs are other side effects:
increase of level of cholesterol;
increase in blood pressure;
the malfunction of the thyroid gland;
decrease in sexual desire.
And now, after reading the article, think about whether You need to take steroids? Their harm is proved science, and if there is no indication for the use of or recommendation of a physician, it is best just to start eating healthier, going to the gym and grow muscles naturally.
Using steroids, You guarantee yourself a beautiful body, but health problems will arise in the near future. Of course, everything can be cured. But then there is a legitimate question. And is it worth it? Whether to drink the pills for two weeks, then to 25 years to treat impotence or recover the loose liver? I think the answer is obvious.
Athletes and bodybuilders say that everything must be approached wisely. For a beautiful body you need to do, anyway. Don’t believe? Then look at the transfer of about the same bodybuilders. They consider every gram of food, calculate the fats, proteins and carbohydrates, are constantly ruled by training programs and their schedules. They believe periodic: no harmful substances, is a harmful number, muscular chest. And combine anabolics with exercise.
If You are a beginner, the dangers of steroids for You are obvious. Better try yourself in the hall, and after two years of training and decide for yourself what You really want. For now, just accept the fact: steroids are harmful.
Much better is to use sports nutrition, which is developed on the basis of whey protein and allows you to pump up healthy and strong muscles. Proteins, amino acids, creatine will help you when playing sports and most importantly won’t hurt.
Quality sports nutrition I bought a sports online store.
Hey Guys. In today’s lesson we are going be taking on a multi billion dollar supplement industry and we gonna reveal to you guys which muscle building supplements are actually worth your money. There is a ton of hype and confusion out there when it comes to the topic of proper supplementation so we strongly recommend that you watch through this entire lesson as it can save you a ton of money and a ton of wasted time and all the products out there and all the misleading information that you have been fed.I am not affiliated with any supplement company and my only interest is in getting you guys good honest useful information that you can apply to your program. Now let me one thing absulutely clear before we get started, that is the supplement are not a mandatory part of an effective muscle building program. as long as you pay close attention to your diet, and you train hard, then you can definitely build an impressive muscular body without using any supplements at all. That said, if your goal is to maximize your muscle size and strength gains over the shortest period of time, then there are a few products that definitely can speed up your result if you implement them properly into your program. so in today’s lesson, im gonna be out letting my four recommended supplement that i believe should be included in your program if you wanna get every possible edge that you can. We are just gonna give you a very basic and brief overview of each product, so lets get started.
Sports nutrition supplements
The first supplement in the list the a basic whey protein powder. Now whey protein is what i would consider the grand daddy of all body building supplement because if there is one product that i do recommend, whey protein would be it. Weight protein is the highest quality protein that you can put in your body endurance, its a complete source of protein, meaning that it contains all eight of the essential amino acid, its also has a very high bio availability, which means that your body is gonna absorb a very high percentage of the protein and whey is also a very in amino acids which play an important role in preventing any muscular breakdown. Not on the whey is the highest source of protein out there, but because of its liquid nature, its also very convenient for body builders. Im sure as you probably know, if you really wanna see impressive gain in muscle size, then you need to be consuming about 5-7 small meals a day spaced every 2-3 hours. Now it is possible to that from whole foods, but for a lot of people it just not practical and thats where whey protein comes in handy because its gonna help you steamline your entire program by letting you replace about 2 -3 of your solid food meals by the simple liquid shake.
The second supplement on the list is a basic creatine monohydrate, Now i know there’s a lot of anti supplement people out there who dont recommend creatine, but the basic fact of the matter is that creatine is the most widely research sport supplement in the world and to put it simply, it works. Creatine helps increase your strenght in the gym, which gonna help you push more weight and build more lean muscle as a result. It increases muscle cell volumization by increasing the amount of water thats stored in your muscle. it helps to decrease lactic acid buildup, decrease mental fatigue, and it also helps to improve your recovery in between your work outs. Body weight gains the range of 5-10 pounds over just a 3-4 weeks period are not uncommon with creatine use and if you are serious about your progress i would recommend that you atleast give creatine hydrate a try.
The third supplement on the list is a basic high protein multivitamin. its very important that you realize that as a person whose training intensely with weight 3-4 days per week or more and whole following a high protein diet, your vitamin and mineral requirements are alot higher than that of an average individual. not only that, but if your body is deficient with just a single vitamin or mineral it can literally have a negative impact on thousands of processes that are going on in your body. for that reason, id recommend that you include a high protein multivitamin each day as part of your program to keep all of those little processes in your body running smoothly.
The final supplement that im gonna recommend are essential fatty acids. These are known as the good fats. They have literally thousands of positive benefits inside your body the most notable of which are increase in anabolic hormone levels, improving insulin action, increasing energy production and increasing your fat burning metabolism. the great way to obtain he benefits of the essential fatty acids that have to offer is through the supplementation of the healthy oils, muscular chest. Now im not gonna go with all the details here but i get my essential fatty acids by supplementing with xxx oil and fish oil. i mix my xxx oil with my protein shakes and fish oil i consume it in capsule form.
And there you have it. these are the 4 basic pillars of an effective muscle building supplementation program. If you are serious about getting the edge that you can both in and out of the gym, these are the only 4 products that i truly recommend.