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Optimum Nutrition 100% Whey Gold Standard Review

Is Optimum Nutrition 100% Whey Gold Standard really as good as everyone is saying? What makes it better than other brands ?. Whether you are a college teenager trying to build some muscle mass or bulk, or perhaps maybe a middle aged man or woman trying to keep yourself in good shape, it is important to know what suits you the best. Well I'm here today to pull back the curtains and give you compelling reasons why optimum nutrition 100% whey gold standard is one of the best in the market.

Nutritional values

Firstly, Optimum Nutrition 100% Whey Gold Standard contains a whooping 23g of whey isolates, with over 5 grams of BCAAs (Branded-Chain Amino Acids) and only a gram of fat in a serving. This makes it one of the best whey protein available on the market because, in just one serving of optimum nutrition 100% whey gold standard, there are over 5 grams of BCAAs which speds up muscle recovery, helping you to build and repair muscles more efficiently with minimal amount of fat. This makes it ideal for people who wants to build on muscle, while taking in as little fat as possible.

Whey Isolates

Secondly, Optimum Nutrition 100% Whey Gold Standard contains whey isolates which are the finest forms of whey protein. Typically, there are 2 types of whey protein, mainly whey concentrates and whey isolates. So you might ask, what exactly is the difference? On average, whey isolates contains 90% -94% of whey protein while whey concentrates only contains 70% -75% of whey protein. This is because whey isolates go through an extra purification process, through a method called cross flow microfiltration, making it the finest form of protein, that contains extremely low levels of carbohydrates and fat.


Lastly, Optimum Nutrition 100% Whey Gold Standard was crowned the best supplement of the year in 2009 and you are about to find out why. You might be aware that some protein shakes can taste worse than from past experiences of even word of mouth from neighbors and friends, but rest assured, optimum nutrition 100% whey gold standard is probably one of the best tasting whey protein available in the market. In addition, there are 16 unique flavors to cater to one's personal preference. You want to ensure that your protein shake taste well because drinking protein shakes that taste unpleasant, can hinder your progress as you will not want to head to the gym, knowing that an unpleasant experience awaits you.

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Choosing Protein Powder – 4 Secrets You Need To Know

In order to choose the best protein powder for yourself, it is important to consider these factors. Whether you are a college teenager trying to build some muscle mass, or perhaps a middle aged man or woman trying to shed some weight. it is beneficial to know what suits you the best. There are a wide variety choices out there in the market, and choosing the right whey protein powder can leave you baffled. Here are some important factors that you might want to consider to help you in choosing the most suitable supplement for you.

Whey Concentrate or Isolate?

There are two main types of whey protein, mainly concentrates and isolates. So what's the difference? On average, whey isolates contains between 90-94% protein while whey concentrates only contains between 70-85% of protein. Also, people who are lactose intolerant may find it difficult to consume large amounts of whey concentrates. On the other hand, whey isolates are suitable for people who are lactose intolerant because it is further purified through a technique called ion-exchange or cross flow microfiltration. In addition, whey isolates have extremely low levels of carbohydrates and fats.

Looking Out For the BCAAs Profile (Branched-Chain Amino Acids)

Branched-Chain Amino Acids are muscle building nutrients found in whey protein powder. Research has shown that BCAAs helps in speeding up muscle recovery, helping you build and repair muscles much more efficiently. Getting sufficient amino acids is important because when you exercise, your body burns amino acids quickly and failure to replenish amino acids lost results in little or slow progress. Be sure to choose products with high BCAAs amounts.

Check the product's performance

When choosing the best whey protein powder, be sure to look at the product's efficiency in burning fat rather than it's amount of glucose or blood sugar. With high proficiency in burning fat, this can help you lose weight more easily, and even gain muscle definition. Also, be sure to compare the amount of calories per serving of protein. For instance, if Brand A contains 23g of protein powder and 100g of calories and Brand B contains 15g of protein and 100g of calories, be sure to pick the one that offers a higher protein content per serving but with lower amount of calories.

Taste of Protein powder

Choosing the right flavor for your is important. Be sure not to buy too much protein at once as you might not fancy the taste of it. Beside, there are many flavors available in the market that can enhance your muscle building experience. The two most commonly purchased flavors are vanilla and chocolate and usually you will not go wrong getting these flavors.

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Muscle/Tendon Change Classic

I think it's strange whenever you see an article or anything really on the Muscle / Tendon Change Classic it's on Bone Marrow Chi Gung. I wonder how this meditation and moving exercises could actually build and strengthen the muscles and tendons. Please do not get me wrong, I am very aware of the power of Mind, but to structure the muscles, come on! And again, please do not misunderstand I know that Mind can do anything. But is this really what was brought to China, so many years ago? Is this what was taught to the monks to build muscle? After all, it is called Muscle / Tendon Change Classic.

Muscle / Tendon Change Classic, also known as Muscle Restructure, is a series of twelve exercises performed forty-nine repetitions each. These exercises are known for their Chinese origins, particularly from the Shaolin Temple, but actually originated from India.

Bodhidharma, the Indian monk, is credited with bringing the muscle / tendon change to the Shaolin Temple. Upon arrival, Bodhidharma, noticed the monks were not living a healthy lifestyle and have been passing away at too early of an age. Their days were full of canned meditation and they had very poor diets. He then got the monks up and exercising, with muscle change being the best program to build their bodies with. Bodhidharma, is also credited with bringing martial arts to China. The Chinese martial arts were in existence long before Bodhidharma, made his journey from India. If not, what was taught to the military?

Unlike isometrics, in which you push against objects, the cupping of hands and pressing against each other, the muscle / tendon change classic pits muscle against muscle. For example, if my arms are out to the sides, horizontally, from the shoulders to the elbows, and vertically from the elbows to the hands. When the exercise is performed, from the hands down to the elbows (the vertical portion of the arms), are trying to pull down, while the horizontal portion of the arms are not allowing them to do so. By pitting muscle against muscle as described in this particular example you can see how there is not much movement from the arms. Some of the movements are from the chest cavity region, this is called, “lifting the organs”. It should also be noted that some of the exercises do have a lot of arm movement, but keep in mind that you are still resisting with muscle against muscle. Also, note that the thumbs are tucked into the fists during this exercise.

In the muscle / tendon change classic, only the first two and the final two exercises are the thumbs not enclosed by the fists. This is to build the tendons strength, and give the “wingspan” in the forearms. This is the size and strength benefit the tendons receive by keeping the thumbs tucked into the fists while performing those eight exercises.

People familiar with the Chinese martial arts know that the Iron Vest Program, is also called, “small body”, and muscle structure is also known as, “big body”. How many of you knew that there is a second part to the muscle / tendon change classic? Well many have heard of it, and some have read that there was “a” a second part to this classical exercise program. It's the second part to the muscle / tendon change classic that coincides with the first part to make the big body.

In the second part of muscle structure, even though there is still great attention given to building the muscles through tension, it is the breathing that is the key. Well sometimes I should say, there is a different style of breathing in regards to the second part of the Muscle / Tendon Change Classic. Breathing is always important, although in the first part the breathing is “common”, inhale as the arms are coming inward, exhale as they push out. Or, inhale before tension, exhale while applying tension. In the second part this is not always the case. In the first section of this classical exercise form the breathing can also be considered, Yin Breathing, while the second part is breathing is Yang, also called “hot”, or “dragon” breathing.

The muscle / tendon change classic is a time proven exercise program that can benefit everyone. These exercises can be performed by most folks that are even bound to a wheel chair. It's a program for both, the young and old, beginner, novice or advanced martial artist. Male or female it's your body and so there is no machine is necessary, just your own body and a very small space.

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How Do You Do A Barbell Dead-Lift Properly?

Doing a dead-lift with a barbell is highly effective as the need to balance out the weight is very vital when it comes to training your core muscle. A barbell also allows you to carry more weight compared to a dumbbell as the latter do not usually come in such high weights and it requires more forearm strength in order to hold a pair of dumbbells that heavy.

A dead-lift should be done using light-weight first so that you get used to the motion of the exercise. I have seen cases where people sprain their back from a very bad form and very heavy weights. The idea behind a good dead-lift is to flex your back. But before we get ahead of ourselves, let us talk about the grip. A dead-lift should be held with an alternate grip, meaning one palm should face you while the other faces the front. Having this grip is advantageous because if one of the hands were to loosen the grip, the other will have to compensate and take the weight. This prevents an incident where the barbell will drop and land on your feet. The next thing to note is the grip width. A dead-lift should be held slightly longer than shoulder-width apart as it has to accommodate the space for the place where your legs are. A good dead-lift needs to move up and down the shin as close as possible so that most of the weight is transported by the back and not the shoulders.

Now let us talk about the form and how exactly is the exercise done. The dead-lift should resemble a squat; knees bent and in line with the ankle, back flat and not round with your chest flex and looking in front. Perfecting this form will ensure the weight is directed onto your lower back instead of other parts of the body. Keeping your back straight also tense the core muscles around your spinal column so that it will hold your spine in place. There is a usual habit to hyper-extend your back when you are standing up straight. Please do not do that as this will cause unnecessary pressure on your lower back as your core muscles can not be triggered once the hip is thrust forward. Stand up straight and lower the weight slowly until it is just slightly off the floor, pause and then lift back up again.

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How Do You Do Barbell Bent Over Rows Properly?

A bent over row is a highly effective exercise that targets the middle region of the back. Due to its technical aspects, many people choose to use a machine or a T-Bar Row to replace it. However, the fundamentals are the same for all 3 machines so be sure to master this so you can change your training around when you want it to.

The first thing to note about a bent over row is the starting position. If you can master this stance and maintain it through your workout, it would definitely be very effective. Start with your legs at shoulder width apart, making sure that your knee is in line with your ankles. Push your hips back and bend your knees so that you can achieve this position. Next up, lower your back until it is 45 degrees forward. This is the place that you need to master.

Next up, lower yourself by bending your legs until you take hold of the barbell. The reason for using a barbell for this exercise is due to the lack of heavier weights in the gym using a dumbbell and the muscular change as it requires more of your forearm in order to hold the heavy dumbbell. The grip should be slightly wider than shoulder width apart. In regards to the grip, it is advised to hold the grip with an overhead grip rather than an underhand grip as it does not compromise the wrist if the weight is too heavy for you.

When you have the barbell ready, slowly extend your legs until it reaches the position I described above. Concentrate on pulling the barbell towards your navel, exhaling as you do so. Do not jerk to bring the barbell up or relax your muscles completely to drop the weight back down. This exercise is an exception where the concentric phrase is as important as the eccentric phase of the exercise. The concentric phrase works the posterior deltoids and the muscles that surround your spine whereas the eccentric phrase lengthens your Latimmus Doris for that v shape body like Superman. Similarly, lower your body by bending your legs to put the barbell back onto the floor.

Some keys to take notes for your bend over row are your back and your legs. Make sure you are bringing the barbell to your navel and not the other way around. Another thing to tell you the weights is too heavy is the fact that your legs are bending and flexing in order to jerk the weight back up, so look out for these two actions when you are doing the exercise.

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What Is the Fastest Way To Gain Weight Without Supplement?

The first thing that they all agreed on was that if you find something that works and is giving you result, stick with it. I heard from so many people that keep changing plans and wonder why they do not grow at the end of the day. As a matter of fact, I was also searching for a quick way. The answer is not in a workout that will speed things up, but rather speed up the rate of the habit itself. Let us say that you train once on Monday and once on Thursday for a whole month and you realize you are putting on weight, but ever so slightly. Instead of doing it on Monday and Thursday the following week, do it on Monday, Wednesday and Friday instead. Speeding up the training program is one way to get leakage on your workout and see results faster.

If you are like me who have jumped from one workout to another and have always been searching for the fastest way to get there, you would have realized a trend that all the workouts which promises fast results require a daily commitment in order to achieve. Similarly, you can do the same for your gym workout. However, instead of going to the gym every day, focus on the concept of one day workout and one day rest. A rest day is a much underrated factor when it comes to training and it is quite easy to know why. It seems that it is a passive way to grow when we are searching for a way to grow muscles more actively, like going to the gym. However, I have come to realize that rest is the best thing you can do to your body that will promise growth. Even steroids and growth hormones would not work on a person cheating to grow big if he does not sleep and rest enough.

Lastly, the tip that helped me a lot is to train within a 45 minute window at the gym. So many people crank so much time at the gym and receive minimal growth and some even stop coming because it takes them so long to recover. Remember to stimulate the muscle fully by doing compound exercises rather than isolation exercises. This will ensure that your 45 minutes is extremely worth it at the gym. The reason for the 45 minute work out time frame is because your metabolism will spike during this 45 minute and push all the necessary nutrients and energy to your muscles. However after this 45 minutes window, your body is quite stripped of the nutrients itself so it starts finding ways to supply the energy from other sources. This could mean that it goes into your muscle itself to use the glycogen supply for other activities, which is resulting in less growth because there are few nutrients to the muscles. Over time, your muscles will just refuse to grow no matter how much stimulation you apply to it after the 45 minute window because your body just does not supply it with enough nutrients, causing a waste of time and energy at the gym.

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What Is the Easiest Way to Gain Weight?

Eating often takes off a lot of pressure you are giving to your stomach by asking it to digest so much stuff within one sitting. Moreover, I have found out that eating so much at one sitting only leads the food in one direction and that is down the toilet. The reason behind this is the moment the body reaches its maximum nutrition for that particular meal, it becomes a strict discipline master and bar otherwise nutrients from coming in. This results in 2 byproducts, either fat or human waste. I think I do not need to explain the bad things about fat at this point but human waste also carry with it a series of problems. You see, when your body rejects so many nutrients, you stress your digestive system and this could result in a complication where your body becomes numb to receiving proper nutrients, leading to nutrient deficiency when you stop eating so much. So the next time you think about eating more, think about eating more times rather than more in one serving.

What I mean by drinking is that instead of eating solid food, look for ways to turn your food into a pulp or a mixture with water. The few simple ways you can do this is to either blend your food using a blender and drinking the concoction down, or by replacing the extra calories you need by drinking milk through the day. Milk is an excellent choice for an in between meal because it has all the qualities of a high calorie diet as it has fat, protein and carbohydrates to count towards a high calorie diet which gets into your digestive system quickly so that you do not have the urge to vomit it out.

I have also realized that muscles weigh more than fat and that that is a good way to gain weight. Not only will you bring up the numbers on the scale, but also you will find it is sexier to put on muscles rather than a lot of fat right? Having nice muscles around compliments the clothes you wear so that you no longer are a hanger for your clothes. Having muscles will also keep you healthy. The last thing you want in your attempt to gain weight is to fall sick. Have you fallen sick and watch all the weight you try so hard to put on just wash down the drain within a day or two? If you have not experienced it before, I strictly advised you not to because I went through it and it was a huge blow to me.

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Why Do I Need to Train My Back in Order to Gain Weight?

I have found myself in a similar predicament where I only train what I see is growing and do not do anything else. However, I found out over the years that the muscles that you do not see growing are actually the ones you need to focus on. Here are some reasons why you need to train your back.

Having a weak back is similar to a chipped pillar that supports the second floor of your house. Imagine that this is the only pillar that holds up your entire second floor and due to the fact that you sleep on the second floor, you started bringing heavier furniture up the stairs so that you have more access to it. Sooner or later, the pillar will simply collapse under the shepherd pressure that you put it through. It is the same for your back. The point I am bringing across is that your back supports all the muscles you would like to grow bigger on the top half of your body. If you find that your back is having a hard time coping with the sheer weight you put it through, it is a warning sign for you to start your training back. Imagine that your dead-lift stalls as 20kg and your upper body itself weights 30kg. Does it seem ridiculous now that you are stalling and not finding anything muscle growth on the top half of your body?

The next reason why you should train your back is because everything in life is dynamic. It is not so isolated compared to how your gym training might be. Ask yourself this, do you lift your couch with one hand just like Bam Bam from the Flintstones? I guess you know the point I'm driving at right now. Everything that requires movement requires a positive effort from the base down so that you can generate the least amount of force from the upper body which is being supported by so little muscles compared to the bottom half of your body. You will also find that if you train your back, lifting or shifting of heavy things like your furniture is a breeze because you can generate more force from the base of your body, then making your life easier.

Lastly, the reason to train your back is so that you can get nicer looking abdominal. I bet you did not hear this before, have you? The reason why this is true is because when your core is well supported and burning calories off easily, it is easier to get a six pack abdominal structure. However, you would also want your six-pack abdominal to look nice and even. With a well trained back, your body is always in equilibrium and it is not biased to one side, so your muscles will grow more evenly and be dependent on both sides rather than being dependent on a single side.

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Why Do I Need to Do Dead-Lift to Gain Weight?

The top reason why you should do this exercise is because it has been proven to be effective to help people put on mass. There is absolutely no reason why you will not grow after you do lift and witness progress for your dead-lift. The secret lies in the fact that your back is always volunteering to help out, and that is why it can take up to 5-10 years in order to master the art of perfect muscle isolation. Nonetheless, you can also improve without the idea of ​​muscular isolation and I would advise you to do so. Going down the road of muscular isolation will always breed gym goers with the mentality that they will only train what they want to see the growth at and forget totally that the whole body must grow in order to witness and sustain growth.

The next reason why it is important is that it gives you a sense of reassurance and a guideline where you should be at. It is only natural you can dead-lift more weight compared to your bench press and your shoulder press. The reason is because a dead-lift recruits more muscles in order to perform the exercise. Doing your bench press or your shoulder press purely recruiting the surrounding muscles to help out, but a dead-lift is an exercise that recruits almost all the muscles of the body. When you start the exercise, you flex your back so that it will protect your spine which works out your core muscles. Next, when you pick up the weight you use your shoulder, triceps and your quadriceps to lift the weight. When you lower the weight, your chest will be puffed up so that you will keep your back straight and your hamstring will tighten to slow the speed down on your descent. Your forearm is also worked out as it is the heaviest weight your hands will ever lift.

The final reason why a dead-lift is good is because it improves your form for all your exercises. A dead-lift teachers you how to flex your back so you can protect your spine which is important when you are training your shoulder, chest, back and legs. By teaching you to protect your spine, you are spared from the harsh possibility of hurting your back and waiting for your body to recover in order to train again. This will in turn spur you to train at your maximum with proper technique and experience the growth. The dead-lift also makes sure that all of your exercises are stable at the start and at the end by teaching you how to stabilize the weight so that each repetition you do is highly effective and not bias for either side.

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How to Grow Your Chest in Order to Gain Weight?

In order to train your chest well, you need to understand how to do your exercise correctly. The secret to doing it correctly is to always aim to lower the weights to the imaginary line below your nipple. The reason why people do not get the maximum growth no matter how hard they train on their chest is because the weights are usually closer to their neck, so resulting in a lot of the weight being worked out by your shoulders and Trapezius rather than your chest . There is also a tendency to lower the weights too close to their body which causes the back to be recorded which should not be the case. All your chest exercises should end when your elbows are in line with your shoulder, because anything more does not benefit your chest anymore.

The next thing is to always do your compound exercise before the isolation exercise. This means that you hit the bench press and the incline barbell bench press before you switch to the dumbbells to do your isolation exercises and your dumbbell flies. The reason is because you want to activate and stimulate as many motor units in your chest muscles so that they will all grow rather than be extremely intensive to only a restricted angle of your chest. Working out your major muscles first also ensures that your body is fully warmed up, so preventing any unnecessary injury from occurring. Doing your compound exercise also gives you a degree of how much you should press for your isolation exercises. Remember that your compound exercises will always push or pull more weight than your isolation exercises.

The last and most important thing to note is diet and sleep. No one grows big just by hitting the gym only. All muscle growth occurs when you sleep so the better quality of sleep you get, the more your chest will develop. Your diet also plays a huge part. Always eat a rich meal of 1 part carbohydrates and 3 parts protein an hour before you go to the gym. Finish your workout by having a rich meal of 3 parts of carbohydrates and 1 part protein immediately after your workout to get the maximum growth. To top everything off, invest in creatine so that you will push more for your bench press and that will result in more growth given the fact that you eat and sleep well. Creatine should be taken 1 hour before your workout on an empty stomach before you consume your meal.

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How Do You Do A Barbell Squat Properly?

In order to execute your barbell squat properly, you need to make sure that your form is right even before you touch the barbell. If you are unsure of your form, do the following exercises step by step and analyze if the ideal result is achieved.

The first thing to do is to do a wall sit. This is executed by placing your back flat against a solid wall and bending your knees so that the top of your thigh is parallel to the floor. This is the maximum range of motion for your quadriceps and your hamstrings so make sure you are squatting all the way down to this point every time you hit the squat rack or smith machine. The next thing is to slowly shift your feet forward until your knees are directly above your ankles. This ensures that the weight is transported by the back and your legs and the kneecaps are free from the pressure of the weights you carry. Do this exercise for two minutes each day for a week before moving on to the next exercise so that your body is used to squatting deep enough so you can get the maximum gain and safety when you do the barbell squat.

The next exercise to do after week one is to get into the proper position for an unsupported squat. Instead of leaving your back on the wall, use your hands to push against the wall and shift your body off the wall. Now your hands are the only things that are resting on the wall. You will feel the strain now as your legs and back muscles are enrolled in order to keep yourself upright. Once you achieve stability in this position, lower your back towards your legs while keeping your chest and head up, creating a straight diagonal line that runs down your spine to your hip. Slowly lift your hands off the wall so that the only thing supporting you is your legs in the squat position. This is the position to adopt when you are doing your squat. The reason why you need to keep your back in this position is because you will transfer the weights that you are carrying on your barbell to your legs only and protect the spinal cord from taking any unnecessary pressure. If you find that your back is curved upwards, that is the posture that will cause you to hurt your back. When you are in this position, your back muscles brace around the spine so that it will remain stationary which is the basis of good form.

Lastly, let us talk about the holding position of the barbell. Lower the barbell on the smith machine or the squat rack until it is slightly below your shoulder level with your legs standing shoulder width apart. If the catch for the barbell is lower, make sure you open your legs wider rather than closing your legs in order to be taller to reach the barbell. The reason is because when your center of gravity is higher, this could result in an unstable standing position when you mount on the weights. The next thing is to place your hands around the bar at roughly 1 palm spacing from your shoulder on each side. This will ensure that you have a firm grip on the bar compared to having your hands holding the bar further away from the body. The last thing to take note is where your barbell rest. Ideally, your barbell should rest on your Trapezius which is located between your shoulder and your neck. It should never rest on the bone which connotes the neck to the body as this could potentially lead to unnecessary pressure on the spinal column.

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The Role Of Protein And Amino Acid In Muscle-Building

Muscle-building takes a lot of discipline and hard work at the gym. But before you begin any intense bodybuilding, you will need proper nutrients to supply energy and fuel in your body. Eating right and maintaining a healthy lifestyle are just two of the main factors that can help you reach your goal of a ripped body. The other factor to consider, besides working out, is proper supplementation.

One of the nutritional supplements that are usually recommended for bodybuilders is protein. Whey protein is one of the more popular nutritional supplements out there as this provides highly digestible and absorbable protein that's needed by the body especially during workouts. However, for those who are serious about building up their muscles and strength, certain supplements have been developed to provide the much-needed nutrients away from protein.

Protein may be a staple in the bodybuilder's diet, but other nutrients are also required to fully support the body's needs during and after weight training. Even though it is often said that fast absorption of nutrients is essential, you will also need a slow absorption protein in order to release essential amino acids in the body.

Typically, amino acids help repair and promote muscle growth. Branched chain amino acids, on the other hand, are required by the body for repairing lean muscle tissues. It also helps increase lean muscle mass while minimizing body fat. The addition of other nutrients found in fresh fruits and vegetables, as well as other nutritionals are also essential in building muscles. Your body will require enough nutrients to support intestinal training while breaking down fatty acids to produce energy and metabolizing glucose.

Pre- and post-workout supplementation is also essential to help the body develop muscle even when you're not at the gym. Finding a nutritional supplement that's complete with proteins, amino acids, and fat burning properties can save you time and money since you will not be spending on a number of supplements. It can also help you sustain your workout and other daily routines to keep you focused on your goals.

As you can see, building muscles and achieving a ripped body is a combination of many disciplinals. First is the muscle-building plan that's custom-made for you by a trainer. Next is proper food intake to nourish your body and provide additional energy. And third is proper supplementation to support your muscle-building activities. Proper implementation of these factors can boost your goals of achieving a healthy and ripped physique.

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Busting Through a Mass Building Plateau

People trying to gain weight or see increases in strength will usually hit a plateau and see their gains stall for a bit. It could happen three weeks into a workout program or 12 weeks in. You never know, but at some point it will happen. The stall in strength and mass is not even the worst part, it's the feeling of working your butt off and not seeing results. That feeling can wreak havoc on your motivation and make you feel like giving up. But, you should remember two things when you hit a plateau …

1. Hitting a plateau is not the end of the world. It's just a part of the game. Learning how to bust through a plateau is when the fun really starts.

2. Ask the right question. Some people use a plateau as an excuse to have mediocre workouts and slack off on their diet. Instead of taking that route, you should ask yourself how you can get through a plateau and make sure you do not hit another one.

If you have a hit a weight gain plateau, it's a perfect time to revisit the basics. Most people, when they first try to gain weight, learn the basics and make sure they are doing everything perfectly. Well, over time, as they gain weight and see awesome results, their confidence goes through the roof and they begin to think they do not need to follow their own rules as strictly. It happens all the time. Being confident in your ability makes you believe you can slack off a bit and still achieve everything you want.

Take a little time and contemplate these 5 rules for gaining weight. Are you sure you have not slacked off on any of these?


Have your calories dropped off? Not eating the right types of foods? Not getting the correct ratios of macronutrients? Timing of macronutrients? These are just a few questions you may want to ask yourself.


Feeling tired? Not getting 8 hours a night? Reassess your sleep schedule.


Focusing on cardio can burn calories that can be used for gaining weight and putting on muscle. Cardiovascular endurance and health is important, but it may cause your weight gain to stall.


It's important to be honest with yourself here. Have you been hitting the gym with the same intensity or just shaving off those last couple sets and promising to make up for them the next day? Make sure you are pushing yourself with your strength training.

Exercise Selection

Have you been neglecting compound lifts and supplementing them with isolation exercises? Focusing on the wrong body parts?

So, what's the answer? Still doing everything down to a tee?

If you have not, revisit some of those articles and relearn what it takes to reach your goals. And if you have been sticking to the rules, you still should not be worried. It's tougher to make gains as your body adapts to your training habits. Sometimes, there comes a time when you need to change up your workout routine completely in order to shock your body to grow and get bigger. Doing the same thing day in and day out for too long will stall your growth. Try switching up your exercises, rep ranges or start doing some drop sets and negatives. But, still, the most important thing is to not give up and be mediocre. Whatever you did may have worked in the past, but a plateau can only be explosively busted through. Half-assing it will not work. The most important thing is having a positive mindset when you hit a plateau. What do you think will happen if you do not believe you can do it and actually expect to fail?

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Tips on How to Build Muscle and Lose Fat For Men

Building muscle and losing fat at the same time, in theory, will not happen. It is a dream for a lot of men carrying extra fat dreaming of building muscle and losing fat. To burn body fat you need to eat less and to add muscle you have to eat more, so it can seem downright impossible to have these two goals.

In general, there are multiple situations where you can build muscle while losing fat WITHOUT creating that caloric deficiency that is otherwise cruel for fat loss …

1. You're weak and not strong enough but you wish to build muscle and make yourself look strong. Strength is directly related to muscle size. If you are average and only want to lose some fat on your belly for example, then you will gain muscle fast as you do not need to burn extra fat here and there from your body. You can go to a GYM and do weightlifting to gain muscle on your arms. You can do push-ups to gain muscles on your arms. By gaining strength on GYM excises, as a result, your body fat percentage will decrease and you'll look leaner at the same weight.

This is why so many weightlifting GYM goers have built muscle while losing fat with ease. They gained strength fast, built muscle as a result, and so their body fat went down. This is called “newbie gains”. It's pretty hard for a guy who has already had a good foundation of strength to build muscle while losing fat.

2. You've been well trained before. Science and technology are now backing up what GYM goers have been saying for a long time: it's easier to regain muscle than building it from scratch. If you have been trained and quit for a while and then resumed months / years later, you'll rejuvenate faster than you first built it and are more likely to lose fat in the process.

Muscle has memory. If the program is taken properly, the muscle will be rebuilt, once the muscle is there, the strength will come back and will go forever at the same time. Men will look stronger than before.

3. You're a generic Freak. Some guys are born with magic metabolism and hardly gain any fat when building muscle. They have an athletic build despite they do not go to a gym often – usually mesomorphs. They severely finish one round of push-ups or weight lifts and their body can burn fat easily to keep them looking fit. There are not too many men like this, most of them still need a program to burn fat first then build muscle.

4. You're Using drugs – Steroids. Some men go with drugs such as Steroids. They eat junk food always when they attend Gym programs. However you never see them put on extra weight. Why? The answer is simple – drug taker. Men use drugs to keep themselves fit. Actually those men are lacking confidence, inconsistency and motivation. They never learned how to stay smart and eat in the right way. If one day they stop taking drugs, extra fat grows very fast and they are never healthy. Wise suggestions for those men – Stop taking drugs, attend a healthy Gym program and control your fat and keep your life healthy.

Up to now you might gain some tips how to burn fat while building muscle. Burning fat is always the first step, once the extra fat has gone, then men can carry on a healthy, muscle building program. Hopefully these tips work on them.

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How To Do A Standing Barbell Shoulder Press Properly?

A standing barbell shoulder press is slightly different from dumbbell shoulder press as it requires more muscles to stabilize the weight as your center of gravity is higher due to the barbell being press overhead. Furthermore, it requires you to balance the weight on both sides of the barbell which means you will be working your shoulders out more than you would with a pair of dumbbells.

Preferably, a standing barbell shoulder press should be done on a squat rack rather than carrying it up from the floor or a lower catch. The reason behind this is that there is a huge tendency for people to hurt their back when they jerk up the barbell, which could easily be avoided by using a squat rack. Similar to a barbell squat, make sure that the barbell rest on a catch which is slightly below your shoulder when you are standing shoulder-width apart. As for the handgrip position, it should be slightly larger than your shoulder width so that it can target the shoulders completely instead of the Trapezius when the grip is too close.

Let us now talk about how to execute the lift off the rack. First, tuck your elbows close to your body and point your elbows forward. Your hands should be in a position where they are above your shoulder. Squat down and absorb the pre-determined grip and stand up to lift the barbell off the catch. Take a few steps backwards and now you are ready to begin the exercise. Push the barbell slowly above with the barbell passing your face. After it has passed your head, press it upwards and slightly backwards such that you are standing directly under the barbell. Hold it with your arms fully extended for a second before you lower it down. Similarly, lower it down and slightly forward so that it will pass your face again.

There is a common practice of doing a standing shoulder press with the barbell behind your head. This is not a better technique to hit your deltoids but rather it is a dangerous exercise that could dislocate your shoulder joint from the scapula. Pressing the barbell upwards from behind also activates the Trapezius instead of the deltoids. The other thing to watch out for when you are pressing the barbell upwards is to note the position of your hips and your back. Both of them should not move forward or backwards respectively to engage the chest and the Trapezius to assist in pushing the weight up. If you found out that your form has degraded to this standard, please lower your weights so that you can reserve your back for more training to come in the future.

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