The best training style is the one you are probably not doing. The body and muscles constantly need new stimulus to elicit growth and progress. If you are constantly doing the same weights on bench press every Monday for the same amount of reps, for years on end, your body has no reason to adapt. When we weight train the goal is to make your body and muscles uncomfortable and adapt to the increased training stimulus. The body wants to maintain homeostasis, and without adequate stimulation the body will maintain. If you are a high volume trainer, try a low volume higher frequency approach.
2. CHANGING TRAINING TOO MUCH
Changing training styles too frequently is just as bad as not changing at all. It’s difficult to see what works for a specific individual if they are constantly changing things. It’s easy to jump on a website or look at a magazine (do people do that anymore?) and see something along the lines of “Grow Biceps 5 Inches in 30 Days.” While it’s good to change things up, too frequently changing things and you could be stalling progress.
3. OVERUSE OF CARDIO
Cardio is a tremendous tool to help burn extra calories to aid in fat loss. However, if muscle gain is the goal cardio can hinder progress. To gain weight the body needs to be in a caloric surplus, so burning extra calories will only slow down the process of gaining muscle. While cardio is great for cardiovascular health, too much of it will hurt your progress.
4.INSUFFICIENT REST
You don’t actually grow in the gym; you grow out of the gym. After training protein synthesis is upregulated for a period of about 48 hours. During this time is when you grow the most appreciable amount of muscle. When you train you are making micro tears in the muscle tissue; these tears need time to repair. Intense training is also hard on the central nervous system, slowing down progress and putting your immune system in a vulnerable position. Training depletes muscle glycogen stores that take some time to fill back out post workout.
5. IGNORING PROGRESSIVE OVERLOAD
As the saying goes, “If you want something you have never had, you must do something you have never done.” This can be directly applied to training philosophy. Just as we talked about not changing up training style, it’s also important to progress your lifts. Typically a stronger muscle is a bigger muscle. Progressive overload is a gradual increase in volume, intensity, frequency, or time. This means that loading the bar with more weight is not the only way to implement progressive overload. You could still be lifting the same amount for either more reps or more sets. The idea is to constantly progress forward to achieve the greatest stimulus to muscle tissue.
6. NOT PRIORITIZING NUTRITION
Of all the mistakes someone might make to hurt progress, this could be number one. You cannot out-train a bad diet, plain and simple. If muscle growth is the goal, undereating will only cause you to spin your wheels. You must fuel your body with the correct amount of macronutrients to recover correctly and to gain. A caloric surplus over a consistent period of time is the only way to gain weight. As well as proper nutrition, it’s important to fill in the gaps with a solid supplement regiment. Nutritional supplements help to aid with diet, but also to give you things that food alone cannot provide.
7. POOR FORM
Once again, to stimulate muscle growth the muscle must be presented with the correct catalyst. Throwing up weights you cannot control with improper form will do nothing but put your body in a position to get injured. Swinging too much on a biceps curl will take tension away from the biceps and place some of the load on other body parts. Part of progression is mastering the current weight before moving up. Progressive overload that we talked about before could also mean doing the same amount of weight, for the same amount of reps, but with better form. Time under tension and working the muscle instead of the joint will allow for faster muscle gains while also minimizing the risk of injury.
8. RELYING TOO HEAVILY ON MACHINES
The latest fad you see on Instagram these days is filling up the bars on plate loaded chest press machines. Why? Wouldn’t you stimulate the muscle more effectively using heavy compound movements such as a flat barbell press or dumbbell press? Now, machines have their place no doubt. They are safe, especially if training alone. The important thing to remember is that machines cannot completely replace free weights, but are instead supplementary movements to be used in conjunction with compound exercises.
9. FAILURE (OR LACK THEREOF)
Failure is necessary when it comes to making optimal progress in the gym. You need to reach muscular failure occasionally to elicit the greatest amount of muscle damage and then in turn muscular growth. Dorian Yates said “I’m not really good at knowing where 85 or 90 percent is. I only know where 0 and 100 percent is.” You must reach that 100 percent of training to see your body reach its full 100 percent potential.
10. MARATHON WORKOUTS
If you are training as hard and as intense as you can, there is no reason why it should take you three hours to train. Your training is severely lacking something if you can complete marathon type workouts. Someone once said “If you can text in between sets you are not training intensely enough.” This also goes back to rest and your body’s ability to recover. If you are training with the right type of intensity then it should not take you more than 90 minutes to complete a session.
-Daniel Henigsmith
]]>Most of us have hectic schedules. Between work, the gym, and family, life can definitely take its toll on our energy. In this busy world we live in, it’s nice to enjoy a little extra pep-in-our-step. We have coffee and energy drinks, but coffee can get boring, and energy drinks are not exactly the best thing to put in our bodies when we account for the loads of sugar packed into one can. I previously mentioned people sipping on BCAAs throughout the day, and now they have an opportunity to reap the benefits of their anabolic concoction, and get a boost in energy! This can be achieved with Breach Ballistic. This product provides the same great aminos as its counterpart, Breach. Where they differ is in the added caffeine, theobromine, and choline bitartrate found in Breach Ballistic. I get it, you probably know what caffeine is, but did I mention there are two different forms of caffeine in this product? Yes, two. We have Caffeine Anhydrous, which is your typical, fast acting form of caffeine. This is dosed at 50mg, equivalent to about a half of a cup of coffee. The second form is Dicaffeine Malate. Also dosed at 50 mg, this version of caffeine tends to provide a “cleaner” and longer lasting boost of energy. Theobromine works similarly to caffeine. This ingredient increases energy levels and will heighten focus. Choline Bitartrate is phenomenal. While not a stimulant, this molecule will intensify your focus, which will undoubtedly help in day to day activities. It is safe say Ballistic Breach is great tool to stay anabolic and give you boost throughout the day, especially in the gym.
You may be wondering if this product is safe to take during your workout, specifically after drinking a pre-workout. The answer is two-fold. Yes you can, but use caution and asses your tolerance prior to doing so. Lessen the dose of either your pre or Breach Ballistic prior to drinking a full serving of both. There are many products out there that are already pushing the limits when it comes to the level of stimulants they contain, so it would be good practice to proceed carefully when using two products that contain such ingredients. Now, if you choose to drink a stim-free powder prior to working out, you will be absolutely fine drinking Breach Ballistic during your session. As mentioned earlier, the level of caffeine in Breach Ballistic would equate to around a cup of coffee. There is not a whole lot to worry about when it comes to being overly stimulated if you are taking just this product. Some people choose to mix both their pre and BCAAs and drink it all at once! In case you were curious, yes, this product is delicious, and comes in three excellent flavors. With choices like Blue Lemonade, Strawberry Kiwi, and Watermelon, you cannot go wrong. You have now learned about a product that tastes great and has exceptional ingredients. This leads to the all important question: “What’s the price?”
Go ahead and repeat after me: “I’ve been ripped off.” There is no denying we have all made purchases with supplements that we have come to regret. Dropping hard earned cash on supplements that do not work, taste horrible, and sometimes do not even have what is listed on the ingredients label is the worst! Fortunately, you will not have this problem with Breach Ballistic. Currently being sold for $25.00, this, in my book, is a steal. And yes, you do get a FULL 30 servings. A quality product for under $1.00 per serving is hard to come by. As you can see, Breach Ballistic is worth the investment. If this product has your attention, do not forget to save some for the original Breach.
Between Breach and Breach Ballistic, one product is not better than the other. Redcon1 wanted to give their customers variety and convenience. Now, instead of having to drink a cup of joe and a separate BCAA shake, we have the opportunity to take care of business with one simple scoop of Breach Ballistic. On the other hand, some people are very sensitive to stimulants. With a stim-free product like Breach, those people still have the opportunity to enjoy the anabolic benefits of BCAAs. It would be good practice to keep both on-hand for every occasion!
Breach Ballistic is the answer for those of us who find ourselves dragging throughout the day. This is not the go-ahead for you to abandon sleep and start chugging this product. It is imperative that we get an adequate amount of rest. Unfortunately, even getting 6-8 hours of sleep can still leave us tired. This is a result of the day-to-day stress we experience. Whether it comes from school, work, at home, or even physical stress from the gym, it definitely affects us all. That is the nice thing about Breach Ballistic; it can literally benefit everyone. You do not have to be a gym rat to consume amino acids; your body will still utilize them! And of course, that extra energy and focus will help get you through your strenuous day. And fitness junkies, we all love our BCAAs due to their recovery benefits. Now, we have a delicious opportunity to enjoy our aminos and get in the zone, mentally and physically, with Breach Ballistic. Lift on my friends!
]]>Hobson et al conducted a very important bit of literature on beta alanine supplementation and its direct effects on exercise performance in a meta analysis. They stated that “due to the well-defined role of β-alanine as a substrate of carnosine (a major contributor to H+ buffering during high-intensity exercise), β-alanine is fast becoming a popular ergogenic aid to sports performance. There have been several recent qualitative review articles published on the topic, and here we present a preliminary quantitative review of the literature through a meta-analysis. A comprehensive search of the literature was employed to identify all studies suitable for inclusion in the analysis; strict exclusion criteria were also applied. Fifteen published manuscripts were included in the analysis, which reported the results of 57 measures within 23 exercise tests, using 18 supplementation regimes and a total of 360 participants [174, β-alanine supplementation group (BA) and 186, placebo supplementation group (Pla)]. BA improved (P=0.002) the outcome of exercise measures to a greater extent than Pla [median effect size (IQR): BA 0.374 (0.140-0.747), Pla 0.108 (-0.019 to 0.487)]. Some of that effect might be explained by the improvement (P=0.013) in exercise capacity with BA compared to Pla; no improvement was seen for exercise performance (P=0.204). In line with the purported mechanisms for an ergogenic effect of β-alanine supplementation, exercise lasting 60-240 s was improved (P=0.001) in BA compared to Pla, as was exercise of >240 s (P=0.046). In contrast, there was no benefit of β-alanine on exercise lasting <60 s (P=0.312). The median effect of β-alanine supplementation is a 2.85% (-0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented” (1.)
Increased power output from muscle carnosine was shown by one of the more popular studies from Baguet et al in rowing performance. Chronic oral β-alanine supplementation is shown to elevate muscle carnosine content and improve anaerobic exercise performance during some laboratory tests, mainly in the untrained. It remains to be determined whether carnosine loading can improve single competition-like events in elite athletes. The aims of the present study were to investigate if performance is related to the muscle carnosine content and if β-alanine supplementation improves performance in highly trained rowers. Eighteen Belgian elite rowers were supplemented for 7 wk with either placebo or β-alanine (5 g/day). Before and following supplementation, muscle carnosine content in soleus and gastrocnemius medialis was measured by proton magnetic resonance spectroscopy ((1)H-MRS) and the performance was evaluated in a 2,000-m ergometer test. At baseline, there was a strong positive correlation between 100-, 500-, 2,000-, and 6,000-m speed and muscle carnosine content. After β-alanine supplementation, the carnosine content increased by 45.3% in soleus and 28.2% in gastrocnemius. Following supplementation, the β-alanine group was 4.3 s faster than the placebo group, whereas before supplementation they were 0.3 s slower (P = 0.07). Muscle carnosine elevation was positively correlated to 2,000-m performance enhancement (P = 0.042 and r = 0.498). It can be concluded that the positive correlation between baseline muscle carnosine levels and rowing performance and the positive correlation between changes in muscle carnosine and performance improvement suggest that muscle carnosine is a new determinant of rowing performance (2.)
The last and maybe the most important aspect is its potential to increase lipolysis as well as muscular hypertrophy. For this, we must look at two studies: the first from Walter et al titled “Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women” and the second from Kern et al titled “Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players.” In the first study we find that 6 grams of beta alanine per day increased lean mass without influencing either fat mass or VO~2~ max (3.) Within the second study, we find that 4 grams of beta alanine per day improved performance as well as overall body composition (4.) Once you dig deeper into both of these studies, we find that the theoretically “fat loss and muscle gaining” effect is most likely due to the athlete’s ability to workout longer and harder utilizing heavier poundages for more overall volume. This is the key point to its use in bodybuilding. We know that it has the ability to increase power output, reduce fatigue, and promote overall endurance, but connecting the dots and finding out that that in and of itself will directly correlate to faster body fat losses as well as faster muscle gain means it is a tremendous aid to any bodybuilder. Research shows standard dosages of anywhere from 2 grams per day to 6 grams per day (divided) but clinically its accepted optimal at 3.2 grams per day to receive its ergogenic benefits. Even further more, carnosine is an antioxidant and potential anti-aging compound, but sadly, the literature on these aspects isn’t as robust as I would like it and therefore, until further studies come on, I cannot comment on that claim. What we do know is beta alanine has its place in not only bodybuilding, but any performance endeavor.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
Creatine (a nitrogenous organic acid) is of course the base ingredient in such supplements. Its most important function in the human body is to enable the recycling of adenosine triphosphate (ATP) in muscle and brain tissue. ATP is a muscle cell’s primary source of energy, and is recycled by adenosine diphosphate (ADP) via the accumulation of a phosphate group molecule. Creatine has seen clinical use in treatment of individuals with muscular dystrophy, and has also been commonly utilized by the athletic community for decades. Roughly one half of the human body’s creatine is synthesized in the liver, with animal sources of protein (wild game, fish, lean red meat, etc.) providing the rest. The main benefits associated with a creatine-based preworkout are increased endurance and strength improvements. A dose of 5 grams per day is typically recommended for peak performance.
Another common ingredient is caffeine. Caffeine is a widely-used stimulant in products across the world, and has found a place in many workout supplements as well. 100-200 mg (or about the amount found in 1-2 cups of coffee) should be sufficient. The basis of caffeine’s use is its ability to block the action of the nucleoside adenosine on its receptor. This serves to block or delay the onset of drowsiness, which is typically prompted by adenosine. In practical terms, this means that its value in a preworkout is its propensity to discourage fatigue among athletes who choose to utilize it. Like all stimulants caffeine will somewhat depress the appetite, making it somewhat unhelpful for weightlifters engaging in a bulk phase.
L-arginine is an α-amino acid that, when used in preworkout, converts to nitric oxide upon metabolism. Products that contain this ingredient or are based on it are typically referred to as “vasoactive.” Nitric oxide serves to promote capillary and pulmonary dilation, allowing for faster and more efficient transport of oxygen to muscular tissues being used during training. This increased oxygen flow will result in better muscle contractions and higher production of ATP (created via certain enzymes through a process known as oxidative phosphorylation). Three grams is considered an effective dose. While it also serves other purposes and functions, its use among bodybuilders and similar athletes is by far its best documented.
The presence of a ph buffer such as taurine is also common. During a workout, skeletal muscles function at their best when the blood flowing to them is within a certain alkalytic ph range. A mitochondrial ph gradient exists across the inner membrane of cells, a fact that was demonstrated and proven in the 1960’s and 1970’s. Taurine’s role in the maintenance of this buffer is to stabilize it, keeping it safely within a ph range of 7.5-8.5. If a cell’s buffering capabilities are too low the gradient can potentially shift, ultimately disrupting ATP production in that cell. Simply put, taurine’s role (and that of other ph regulating substances) is to enable cells to produce ATP for energy. Taurine dosing is typically done at around one gram.
The amino acid tyrosine can also be found in many preworkouts. Its most common physiological role is to enable signal transduction in the brain. To this end it serves as a precursor to the organic chemical norepinephrine, which stimulates metabolism. Norepinephrine reserves are depleted as a result of prolonged intense training. 1-2 grams of tyrosine is sufficient to raise norepinephrine levels and enhance brain function.
At the end of the day it is the consumer’s responsibility to carefully analyze and select supplements that will best serve their personal needs. Many seek to enhance their endurance, strength, focus, and intensity at the gym. For these individuals a preworkout substance may hold great potential benefits. Having such a substance in your supplemental arsenal makes your goals more achievable, and allows your ambitions to rise higher. A good basic understanding of common supplement ingredients will greatly benefit such a person, helping them to select the product best suited for their interests and allowing them to pursue their goals with much more confidence.
Written by Trent Wozniak
]]>On the new video out today from Redcon1, IFBB Pro Dallas McCarver takes us through his day. Before most people are even awake, Dallas headed his chiropractor to get adjusted by Dr. Nick Ruggiero. Dallas has had a little bit of shoulder impingement and is finding that Active Release Therapy (ART) to be helping quite a bit. Then Dallas heads over to the Stretch Zone in Boca Raton, Florida to get further loosened up. Watch as he gets twisted and pulled into submission. Then he heads back home for a Meal #1 and then onto chest training at Busy Body Fitness Center. Watch the 335lb freak jump out at your screen in each scene, you won’t want to miss it.
]]>Increased power output from muscle carnosine was shown by one of the more popular studies from Baguet et al in rowing performance. Chronic oral β-alanine supplementation is shown to elevate muscle carnosine content and improve anaerobic exercise performance during some laboratory tests, mainly in the untrained. It remains to be determined whether carnosine loading can improve single competition-like events in elite athletes. The aims of the present study were to investigate if performance is related to the muscle carnosine content and if β-alanine supplementation improves performance in highly trained rowers. Eighteen Belgian elite rowers were supplemented for 7 wk with either placebo or β-alanine (5 g/day). Before and following supplementation, muscle carnosine content in soleus and gastrocnemius medialis was measured by proton magnetic resonance spectroscopy ((1)H-MRS) and the performance was evaluated in a 2,000-m ergometer test. At baseline, there was a strong positive correlation between 100-, 500-, 2,000-, and 6,000-m speed and muscle carnosine content. After β-alanine supplementation, the carnosine content increased by 45.3% in soleus and 28.2% in gastrocnemius. Following supplementation, the β-alanine group was 4.3 s faster than the placebo group, whereas before supplementation they were 0.3 s slower (P = 0.07). Muscle carnosine elevation was positively correlated to 2,000-m performance enhancement (P = 0.042 and r = 0.498). It can be concluded that the positive correlation between baseline muscle carnosine levels and rowing performance and the positive correlation between changes in muscle carnosine and performance improvement suggest that muscle carnosine is a new determinant of rowing performance (1.)
Hobson et al conducted a very important bit of literature on beta alanine supplementation and its direct effects on exercise performance in a meta analysis. They stated that “due to the well-defined role of β-alanine as a substrate of carnosine (a major contributor to H+ buffering during high-intensity exercise), β-alanine is fast becoming a popular ergogenic aid to sports performance. There have been several recent qualitative review articles published on the topic, and here we present a preliminary quantitative review of the literature through a meta-analysis. A comprehensive search of the literature was employed to identify all studies suitable for inclusion in the analysis; strict exclusion criteria were also applied. Fifteen published manuscripts were included in the analysis, which reported the results of 57 measures within 23 exercise tests, using 18 supplementation regimes and a total of 360 participants [174, β-alanine supplementation group (BA) and 186, placebo supplementation group (Pla)]. BA improved (P=0.002) the outcome of exercise measures to a greater extent than Pla [median effect size (IQR): BA 0.374 (0.140-0.747), Pla 0.108 (-0.019 to 0.487)]. Some of that effect might be explained by the improvement (P=0.013) in exercise capacity with BA compared to Pla; no improvement was seen for exercise performance (P=0.204). In line with the purported mechanisms for an ergogenic effect of β-alanine supplementation, exercise lasting 60-240 s was improved (P=0.001) in BA compared to Pla, as was exercise of >240 s (P=0.046). In contrast, there was no benefit of β-alanine on exercise lasting <60 s (P=0.312). The median effect of β-alanine supplementation is a 2.85% (-0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented” (2.)
Finally, we’ll conclude on its ability to reduce fatigue from the works of Hoffman et al. The purpose of this study was to examine the effect of 30 days of beta-alanine supplementation in collegiate football players on anaerobic performance measures. Subjects were randomly divided into a supplement (beta-alanine group [BA], 4.5 g x d(-1) of beta-alanine) or placebo (placebo group [P], 4.5 g x d(-1) of maltodextrin) group. Supplementation began 3 weeks before preseason football training camp and continued for an additional 9 days during camp. Performance measures included a 60-second Wingate anaerobic power test and 3 line drills (200-yd shuttle runs with a 2-minute rest between sprints) assessed on day 1 of training camp. Training logs recorded resistance training volumes, and subjects completed questionnaires on subjective feelings of soreness, fatigue, and practice intensity. No difference was seen in fatigue rate in the line drill, but a trend (P = .07) was observed for a lower fatigue rate for BA compared with P during the Wingate anaerobic power test. A significantly higher training volume was seen for BA in the bench press exercise, and a trend (P = .09) for a greater training volume was seen for all resistance exercise sessions. In addition, subjective feelings of fatigue were significantly lower for BA than P. In conclusion, despite a trend toward lower fatigue rates during 60 seconds of maximal exercise, 3 weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. However, higher training volumes and lower subjective feelings of fatigue in BA indicated that as duration of supplementation continued, the efficacy of beta-alanine supplementation in highly trained athletes became apparent (3.)
It is clear that beta alanine is a supplement that is beyond beneficial for any athletic endeavor! In these studies, we see a wide array of dosages from 2 grams all the way up to 5 grams. It has been concluded that 3.2 grams of beta alanine is the accepted clinical dosage. If your taking a pre workout that has LESS than that clinical amount then you’re pretty much wasting your money as you will not reap the full benefits. Luckily, supplements like Total War from RedCon1 provide the full 3.2 gram clinical dosage of beta alanine along with other great ergogenic aids like citrulline malate, agmatine sulfate, and a number of others ALL having the correct clinical dosage.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
Admiration. Fear. Disgust. Such terms often accompany an egregiously muscular physique. For better, or for worse, the general public remains enamored at the sight of a sidewalk cracking specimen despite any moral or aesthetic reservations they may carry. The need to even reference “morals” only exists due to the persistent demonizing of steroid use commonly associated with bodybuilders. More often than not the sheep of society will discredit a well-developed physique as nothing more than fictitious mass inflated by chronic drug abuse. These rampant displays of ignorance are a significant contributing factor for the sport’s inability to garner societal acceptance and financial interest from more conventional corporate contributors. A near-sighted perspective when considering that their absence places an inhibition on further athletic advancement beyond its current limitations. The policy in and of itself is contradictory to the very heart of competition. Competitors – true competitors, not mere participants – aspire to reach new tiers of human physical performance and despite many wasted pennies at the wishing-well, the viability of X-Men style genetic mutations is beginning to look bleak. If mainstream audiences continue to expect furthering degrees of superhuman abilities then they must come to understand the need for a superhuman physiology.
It is hardly news worthy to comment that PEDs(Performance Enhancing Drugs) exist at the upper echelon of nearly every competitive activity known. Yet, the populace is dumbfounded upon discovering that their favorite athletic icon has been dabbling in “extracurricular” supplementation between batting practice. Bodybuilding’s double-edged sword is its lack of subtlety regarding the more illicit elements that accompany it. Bombastic displays of freakish mass do little to quell steroid accusations, which, in truth, are usually correct. Consequently, bodybuilding is self-defeating by nature and continually fails to infiltrate sports programming networks or any significant level of mainstream exposure. Although Kai Greene has seen some success outside of wearing posing trunks, his reach is still quite limited when compared to the charismatic career of Arnold, who’s classic lines were befitting of Hollywood.
Despite the bastardization that stems from its use, steroids are more often than not referred to with a positive connotation in present day culture. Simply attach “on steroids” to the end of a noun and it instantly resonates a complimentary tone. Although the concept of needle-based drug usage will remain taboo around the dinner table, the popularity of PEDs within the fitness industry is higher than Snoop Dogg could ever hope to be. Ever since the Archduke of Anadrol, Bostin Loyd, expunged the extreme nature of bodybuilding culture, online forums have essentially transitioned into a pissing contest of Tren and Superdrol. This poses a quandary of a question: take the plunger and get country big or stand around in an extra schmedium tank top while wearing your D.A.R.E. sticker from middle school? Fortunately you do not need to compromise your childhood ethics in order to obtain a God-bod. For all their physically potentiating prowess, the novelty of risqué ‘roid usage wears faster than vital health markers.
Satire aside, there are notable anabolic alternatives presently available on the market. DHEA based prohormones have seen a surge in popularity since DASCA all but razed grey-area designers entirely. Traditionally, DHEA compounds have been overlooked due to being far less cost effective than their more readily active counterparts. Supplement industry innovator, Redcon1, however, has released a well-rounded line of these prohormones that afford the modern iron monger supraphysiological gains without supraphysiological side-effects. By introducing an ingenious Liposomal delivery system into its formulation, Redcon1’s SOMAL products are capable of achieving a standard of bioavailability nearing one-hundred percent. This exceptionally high conversion rate into the target compound allows users to experience the benefits of exogenous hormone usage without compromising the monthly food budget. Those who desire sheer mass and aggression would be wise to sample the tantalizing taste of SOMAL-4’s final form, Testosterone. As the predominant male hormone, no other compound shares its muscle potentiating effects. Alternatively, individuals who prefer less dramatic, leaner mass gains should reference SOMAL-1. Although a structural derivative of Testosterone, the introduction of 1-Testosterone via SOMAL-1 does not raise estradiol or impart a sudden spike in weight gain to the degree that Testosterone does. Rather, it exhibits a high binding affinity for androgen receptors that grant it superior strength enhancing properties, which makes its use advantageous in both bulking and cutting applications.
Rest assured, these two-stepping precursors meet all legal compliances despite their renowned effects on strength and mass acquisition. Lunge your way over to Redcon1.com, or download the app, to learn how SOMAL-1 and SOMAL-4 will allow you to reach your highest state of readiness.
]]>Recovering from a brutal workout relies heavily on proper nutrition and rest. Once those two factors have been accounted for, the cherry on top would be incorporating excellent supplements. A protein source, such as Isotope, and an amino product like Breach, or Breach Ballistic (Caffeinated) are excellent examples. These products would be most beneficial post-workout. After intense activity, this is when our body is most in need of nutrients. Breach is fantastic, as it incorporates the three EAAs I previously described as being the most valuable when it comes to recovery. Each has a unique job, and together they form the perfect package.
Leucine, Isoleucine and Valine play the biggest role of all aminos when it comes to muscle growth/recovery. They stimulate protein synthesis, regulate blood sugar levels, and even give a slight boost in energy. Leucine is the biggest player of the three in promoting protein synthesis. For this reason, you will find Breach packs a phenomenal 2:1:1 ratio of these aminos (2 parts Leucine, 1 part Isoleucine, and 1 part Valine). Think of your muscles as a “building” you are looking to construct. You have all of the materials to build your idea, now you just need someone to put it all together and oversee the project. We can view these three EAAs as being the team for the job. They signal for the muscle to grow/repair, and help you maintain an anabolic environment throughout your body. Anabolic means “muscle building state”, whereas if we were to be lacking the described EAAs, we would more often than not find ourselves in a catabolic situation, or “muscle loss state”. Being anabolic is ideal for not just men, but women too! Both can benefit from taking these EAAs. With Breach, you will get all of the benefits from these aminos, and, a little extra.
Muscle recovery is critical, but so is proper hydration. As an added bonus, Breach also contains coconut water powder and electrolytes to help you stay adequately hydrated. This makes it a perfect product for not just post workout, but all day long! Many successful bodybuilders and athletes drink amino acids throughout the day. This ensures a constant muscle building and properly hydrated state. This solves one of the biggest complaints in the fitness industry; muscle soreness.
I absolutely love being sore. That is my sign that I had a killer workout the day prior. For those of you that have tattoos, think of it like when you are in the process of getting inked. Yes, it hurts, but it is a “good” hurt! I feel that same way about muscle soreness post workout. Not everyone feels the same, and they need a solution to help ease their troubles. There really is no absolute, orthodox solution to being pain free after an all-out lift or sporting event (like a football game). This being said, if you are looking to help alleviate this in any way possible, an amino acid product like Breach will undoubtedly help. When we put our bodies through strenuous activity and put tension on our muscles for long periods of time, our muscle fibers will literally tear. For those of you new to the gym life, do not be alarmed. These are tiny breaks in the muscle tissue, nothing that is going to need medical attention. Over time, these rips in the muscle fiber fill back in with NEW muscle, and this is where we experience muscle gains, and more strength! Adding Lecuine, Isoleucine, and Valine into our diet in order to help facilitate this growth and repair is crucial. With the added hydration/electrolyte benefits, this also allows for optimal function within our muscular system. If you are still on the fence on incorporating aminos into your regiment, allow me to introduce a not-so-good hormone, Coritsol.
Cortisol is a stress hormone, and it can be very destructive to our body, particularly our muscles. This nasty hormone actually binds to receptors in our muscles, and can cause the dreaded catabolic environment to set in. Additionally, cortisol actually breaks down amino acids. To make matters worse, cortisol levels elevate during stress. This includes both mental and physical stress. Essentially, we are fighting an up-hill battle when we go to the gym when it comes to cortisol. With an EAA product like Breach, we can stop trying to walk “up” the “down” escalator and get back on track to providing our bodies with the proper environment needed for maximum recovery.
Recovery is the key to success. It does not matter what walk of life you come from. Whether you are an athlete, a bodybuilder, cyclist, runner, weekend warrior, etc, any and everyone can benefit from essential amino acids. There is not a single person who is maintaining an active lifestyle that would not like to see better, faster, and overall, more efficient results. When thinking about recovering and optimizing your bodies’ potential, there are three things you must be aware of at all times; proper nutrition, sleep, and supplementation. After nailing your diet and making sure you get sufficient rest, the last component is finding the right supplements. When it comes to recovery and growth, adding an amino product like Breach would be the perfect addition to your daily routine. Lift on my friends!
-Garrett Skurnit
]]>Sulforaphane’s ability to do everything we just discussed should make you want to start eating your broccoli as well as possibly supplementing with a good sulforaphane product (which is very few and fair between.) In terms of an applicable dosage, it seems that right around the 30mg per day mark is proven in literature to be beneficial (with some even dosing it up to double based on their body weight being higher.) Sulforaphane’s benefits are endless and is a must have health AND ergogenic aid supplement for any serious competitor (or at least it is in my eyes.)
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I also knew I couldn’t do it alone. And that’s OK to admit. Find yourself a good coach.
What is a good coach/mentor to you?
To me, a good coach makes time to listen and communicate. I know I can expect a response in a reasonable time. (No waiting anxiously for weeks for a reply. A good coach is one who won’t allow you failure. It’s THEIR opinion you come to respect. As much as you want it for you, you want it for them,and if you drop the ball, you feel like you let two people down. Their excitement is your excitement. Their motivation is your motivation. Every day, I want to not only make myself proud, but also make my coach proud. I push harder knowing she is there,pushing me. And I know as bad as I want it,she may be the only other person that wants it more for me than I do….
The quote below is a long-time favorite:
“Life’s best coaches are those who believe in you and your potential, sometimes even before you do.”
Remember this when you look for someone who is going to be in charge of changing your lifestyle.
Disclaimer: There are as many good coaches as there are bad ones, so make sure you DO YOUR RESEARCH on the best fit for you. My perfect fit is Team Bombshell with Mama Bombshell, Shannon Dey, and my personal coach, Gennifer Strobo. You have to do what’s right for you, and sometimes that requires trial and error. Do not be afraid to say what you want. You pay an expert to help you so before you go and spend hard-earned money makesure you are willing to also invest your energy and time, and sweat. (Lots of sweat.) At the end of the day, YOU are still the one that must follow instructions. No one can make you get out of bed, food prep, or go to the gym. But a good coach sure can make you feel accountable! No matter how you do it – self-motivation or hiring help, DO IT FOR YOU!