Get Big and Ripped» muscle building

The Can’t-Fail Mass-Gain Triad: Eat Big, Train Big, Sleep Big (Part One)

muscle — Fri, 20 Nov 2009 02:44:20 +0000

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

If you’ve heard the expression “eat big, train big, sleep big” before, you’ve already been exposed to the key components of all successful mass-gaining programs. If you’ve taken this advice to heart and acted in it, you’ve already experienced the synergistic power of reprogramming your metabolism. If you haven’t tasted the Kool-Aid yet, what are you waiting for?

The rationale behind the “Big 3″ philosophy is rooted in simple evolutionary biology. If you consider the essential components necessary for successful species-propagation, you arrive at a few inescapable conclusions:
1) In order to pass on your genes to the next generation, you need to survive long enough to reach sexual maturity. This means (among other things) having the ability to create a portable energy supply in the form of excess fat deposits.
2) In order to create an excess layer of bodyfat, you’ve got to be able to taken in more calories than you need, on a consistent basis.
3) A big part of this equation is carrying a minimum amount of muscle (relative to your survival needs), since muscle is metabolically expensive to create and maintain.
As you flesh through these 3 points, you quickly arrive at the idea physique for survival purposes: “skinny-fat.” So first off, congratulations are in order, because I’m guessing (by virtue of the fact that you’re reading this article), you’ve got the perfect physique for surviving to mating age!
OK, I get it- you just want to be bigger.
Been there, done that- at age 18, I weighed 148 pounds at 6′2″, and I wasn’t particularly lean either (today at age 49 I’m about 213 pound at that same height, and still not particularly lean, but I’m currently carrying about 177 pounds of lean mass, which is more than my total bodyweight was as a skinny 18-year old)
Hopefully I’ve managed to adequately explain the problem- mother nature doesn’t really buy into your plan to get all big and jacked.
Which leads to the solution- you’ve gotta fool ol’ mother nature. And we’re going to do that by convincing her that 1) you actually need more muscle in order to survive (“train big”), and that you’re taking in plenty of food- on a chronic basis- to justify those muscles (“eat big”).
And along the way, we’re going to further pacify your survival safeguards by sleeping big, which serves the purposes of reducing your energy expenditure enough to allow even more additional muscle growth.
Let’s discuss each component of the “Big 3″ equation in more detail…

Training Big
When I speak of training “big,” I’m really talking about adhering to a handful of tactics and principles. These concepts are not controversial, cutting-edge, hard to understand or implement. In other words, they’re not “sexy.” (If you’re among the 87% of readers who just closed this browser window- SEE YA!).
For the rest of you, let’s explore the tried-and true components of successful mass-gaining programs:

1) Restrict your training to multi-joint movements performed with free weights.
All forms of squats, deadlifts, presses, and pull-ups fulfill this requirement. The “non-approved” list is much larger: any & all forms of exercise machines, including pec dec, leg curl, leg extension, and leg press.
Don’t do curls, ab exercises, or calf movements. Also avoid all forms of running, swimming, cycling, aerobics, stretching, and/or dance classes. Refrain from any form of pilates, functional training, spinning, tae-bo, yoga, body pump, and/or any device/method you see on a TV infomercial, including Total Gym, Bowflex, P90X, Hip Hop Abs, The Perfect Pushup, Iron Gym, etc. If I’ve missed anything (and I have, trust me), simply line up the questionable exercise you’re thinking of with the first sentence above: “restrict your training to multi-joint movements performed with free weights.”

2) Train 3-4 days per week.
Not 1, 2, 5, 6, or 7, or any number higher than that (no two-a-days, in other words). Can you train 3 days one week and 4 the next? Yes. This should be the most simple recommendation to understand and follow, so I’ll move on to the next point…

3) On your “work sets,” use weights that are heavy enough to prevent the performance of more than 10 reps in a single effort.
Yes, that means you have a lot of flexibility in the weights you select, and the set/rep brackets you use, all the way from singles with super heavy weights to 10 reps with more moderate weight. There is no single “ideal” set x rep equation- anything in the “10 reps and under” category will prove effective.
What really matters is how many “quality” repetitions you perform in a session. By “quality” I mean reps where you expose large muscles to high tensions. Let’s explore that in just a bit more detail…
Creating High Tensions: Load VS Speed
If you load up a bare to a weight that’s just slightly less than you can lift, and perform one rep, you’ll have exposed your muscles to a very high tension- that’s probably obvious. What’s less obvious to a lot of people is that you can get similarly high tensions by lifting lighter weights.
The way you do this is with acceleration. Using between say, 65 and 75 percent of a weight you could lift only once, performing sets of maybe 2-5 reps per set, using as much controlled speed as possible on the “positive” (concentric) phase of the lift, creates as much tension as a very heavy weight would.
And it’s both safer and more fun to boot. So in your mass-training, use a variety of weights, but always move every rep as fast as possible.

4) Limit (And Time) Your Training Sessions.
Most experts would say that 60 minutes is a maximum ideal length for a weight-training session, but I’ll go out on a limb and use 90 minutes instead.
The reason for my recommendation is that if you’re using effective exercises (as described earlier), you’ll need a relatively large number of warm-up sets before you can tackle your work sets for that exercise. So for example, you don’t need to do much of a warm-up for tricep kickbacks or the adductor machine, but you do need a significant warm-up for a deadlift workout or a heavy bench press session. This is especially true once you get stronger- which you will.

5) Limit each training session to no more than 4 exercises.
The reason for this recommendation is dictated by the previous suggestion regarding workout length. If your total session is limited to 90 minutes, and assuming that you’re using effective exercises as recommended earlier, you’ll only have 22.5 minutes per exercise, and that includes warm-up sets. That’s not a lot of time if you’re working hard. So remember, the recommendation is no more than 4 exercises- in many cases, 3 is even better, and very often 2 exercises per session is absolutely ideal.
It’s not about hitting the muscle from all angles, muscle confusion, or any other bullshit you’ve picked up on the internet somewhere- it’s about picking 1-2, or maybe 3 big, hard movements, and working the piss out of them.

Stay tuned for Part 2!
________________________________________

About The Author
Charles Staley…world-class strength/performance coach…his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles’ site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with “Escalating Density Training,” Charles’ revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

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Get Ripped, How To Get Ripped Fast!

muscle — Thu, 22 Oct 2009 02:47:58 +0000

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than you are either one of two people:

1. The ‘big guy’ at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the ’skinny guy’ who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look ‘ripped’ to the bike club but this false sense of ‘big’ would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don’t chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio.

How To Get Ripped With Weight Training

* Skinny guys should train less than 45 minutes each workout.
* Skinny guys should focus on only compound movements and no isolated movements.
* Skinny guys should focus on getting stronger by 5% every two weeks.
* Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
* Skinny guys should have there body parts split up into a maximum three day program.
* Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
* Bulky guys can incorporate more isolated movements for caloric expenditure.
* Bulky guys should still maintain their strength which will ensure no muscle loss.
* Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
* Bulky guys can spend more time per muscle group and split their body parts over 5 days.

How To Get Ripped With Nutrition

* Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
* Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
* Skinny guys should be eating at least 2x as many carbs as proteins.
* Skinny guys should be getting high quality fats with each meal.
* Skinny guys should be getting extra calories through workout nutrition drinks.
* Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
* Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
* Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
* Bulky guys should eat at least 1 – 1.5 grams of protein per pound of lean muscle mass.
* Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
* Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado’s.
* Bulky guys should only consume liquid carbs during the workout.
* Bulky guys should consume carbs only in the form of veggies and fruits.

How To Get Ripped With Cardio

* Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
* Skinny guys should keep their cardio workouts as far away as possible from their weights.
* Skinny guy should keep their cardio workouts less than 20-30 minutes.
* Skinny guys should do cardio no more than 2 – 4 x a week.
* Skinny guys should perform cardio on a full stomach.
* Skinny guys should have a protein-carb workout drink ready after the workout.
* Skinny guys should avoid long, endurance-style training.
* Bulky guys should do there cardio immediately after weights.
* Bulky guys should do a mixture of long, slow cardio and interval cardio.
* Bulky guys can do cardio up to 7-10 x a week in extreme cases.
* Bulky guys should do cardio on a empty stomach for quicker fat loss.
* Bulky guys should sip on a protein drink to avoid muscle loss.

There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.

———————————-
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain.

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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Build Muscle Mass – 3 Key Ingredients to Building Lean Muscle Mass Quickly

muscle — Tue, 30 Jun 2009 02:49:46 +0000

Copyright © 2006 Richard Knight

If you’re anything like I was a short while ago, “a skinny guy trying to build muscle mass”, then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume “more” protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys “Carbs are GOOD”. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you’d want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without “Heavy weight training”. Let’s just put it this way “the more stress (heavy weight) you put on your muscles, the more it will grow”. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass – lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.

Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow “Massive”.

By: Richard Knight

About the Author:

This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. . . http://www.skinny2massive.com

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Fastest Way to Build Muscles- Powerful Muscle Building Tips

muscle — Mon, 29 Jun 2009 08:06:26 +0000

Building muscles fast require that you do a few things properly. And it’s essential that you incorporate effective muscle building strategies if you are serious about building quality muscle. So, what I’m going to do is share with you the fastest way to build muscles.

The first thing you need to focus on is your training. You should train at least 3 times a week. Make sure you add compound lifts to your workouts. Compound lifts consist of squats, bench press, military press, and deadlifts.

Also, be sure to change up your workouts every 4 weeks. Changing your workouts will force your muscles to continue to grow. If you keep doing the same workout and same exercises over and over again, your muscles will get use to it and stop growing.

Another thing you should focus on when trying to build your muscles fast is nutrition. Make sure you eat alot of protein and carbs. You should eat at least 1 gram of protein per pound of bodyweight and 1.5 grams of carbs per pound of bodyweight.

An example would be if you weighed 180 pounds, you would intake 180 grams of protein and 270 grams of carbs.

Also, be sure to add these proteins to your meal plan: eggs, steak, beef, chicken, salmon, and cottage cheese. And for carbs, add these to your meal plan: pasta, brown rice, apples, oatmeal, and whole wheat bread.

The fastest way to build muscles also includes one more thing. It requires that you take supplements. The supplements you should consume are whey protein, creatine monohydrate, bcaa (branch chain amino acids), and vitamins. All of these supplements are safe and won’t cause you any harm.

To get the best results from the supplements, drink your whey protein with complex carbs (apple, oatmeal, or banana) about 1 hour before your workout. And drink another whey protein shake with simple carbs (gatorade, honey, a few pieces of white bread with jelly, or baked potato) immediately after your workout.

Also, after your workout, take your creatine and bcaa with your whey protein shake.

These muscle building tips are the fastest way to build muscles. Follow these tips and you’re guaranteed to notice a difference in your muscle mass.

By: Tony Smith

About the Author:

Want to know what probably 90% of weight lifters do wrong while trying to build muscles? Go to http://www.build-muscles-quickly.blogspot.com now.

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Creatine Ethyl Ester or Creatine Monohydrate

muscle — Sun, 28 Jun 2009 16:11:55 +0000

If you do any type of bodybuilding, weight training, or if you are trying to put on muscle mass, then you most likely already know all about creatine, but do you know the difference between creatine ethyl ester and creatine monohydrate? Most experts and bodybuilders agree that creatine is proven to be effective in helping to safely and quickly increase muscle mass, strength, and muscle recovery.

However, while nearly everyone agrees that creatine can be helpful, not all creatine products on the market are the same. Some are extremely effective and cause few side effects, while others have been shown to be largely ineffective.

Creatine monohydrate, which is pure, powder creatine in its most common (and cheapest) form, is the only creatine product that has been extensively tested in independent scientific studies. These studies have proven creatine monohydrates effectiveness. The fact is, if you want to take a conservative approach and know that you are getting your money’s worth, creatine monohydrate will give you just that.

Unfortunately, creatine monohydrate is also known for causing a host of side effects. Monohydrate has been shown to cause cramping, bloating, diarrhea, and dehydration in many users. Creatine monohydrate is also inefficiently absorbed by the body, and most of what you ingest is turned into waste product that sits outside of your muscles.

Creatine ethyl ester HCL, or CEE, is a promising new form of creatine that is theoretically absorbed more efficiently in muscle cells. In theory, this could cause less waste product, minimize or even eliminate side effects such as creatine bloating, and allow for a lower dosage.

While there is much anecdotal evidence among bodybuilders that CEE is effective, the scientific evidence is still not available. There have been no scientific studies published by unbiased, independent sources that can confirm or deny the effectiveness of creatine ethyl ester.

Finally, there are many creatine products that seem to be largely ineffective. Most liquid creatine or “creatine serum” products fall in this category. Manufacturers often claim that these products are absorbed more quickly and inefficiently in the body. However, creatine tends to break down when placed in liquid rather quickly, so buyers should use caution when considering these products.

Whenever you are considering a creatine supplement, or any other health or bodybuilding supplement, it is important to do your research. Since the supplement market is largely unregulated, it is easy to get caught up in the marketing hype surrounding many products. Unfortunately, the hype is rarely ever true.

If you would like to benefit from creatine, you should ignore the hype and try out different products for your self. With creatine monohydrate, you have a product that is scientifically proven to be effective in most people, although you may experience side effects. With creatine ethyl ester, you have a supplement that is highly regarded in the bodybuilding world and which, although not yet scientifically studied, does have a sound theoretical basis to it.

By: Mike Carter

About the Author:

M Carter is a nutritional supplement expert and contributor to the creatine ethyl ester guide, where you can learn everything you need to know about creatine supplements and how to find the best creatine.

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Building Muscle Mass – Best Practices in Building Muscle Mass Quickly

muscle — Mon, 22 Jun 2009 10:52:08 +0000

People tend to think that in building muscle mass, one has to copy the bodybuilder’s routine. These guys are blessed with genes so their muscle mass only needs little honing routines.

Average people like us can build muscles efficiently without overdoing the diet and exercise. There are best practices in building muscle mass fast.

To start, building muscle mass requires strength training. Lifting weights prepares the muscles for more strenuous activities. Do this in progression from lighter weights to heavier ones. Complement weight lifting with crunches, push-ups, and pull-ups. You do not need to buy a set of weight equipment. Just one dumbbell is enough for home gym equipment.

Contrary to what other gym enthusiasts claim, exercise routines do not need to target one muscle group alone. Choose exercises that target as many muscles at the same time. It saves time and increases results. Isolation exercises are recommended only if you are experienced in the gym. It is discouraged for gym starters. The muscles of gym newbie are prone to muscle cramps. Do not proceed to advanced level exercises if you did not take the elementary routines first. Doing so will produce harmful than triumphant results.

Perform squats regularly. A squat targets all muscle groups in one quick movement. Squats should be mastered first before doing bicep curls. Triceps kickbacks after squats are recommended too.

Those serious in building muscle mass perform exercises everyday at least 30 minutes per day. Beginners should have recovery time every after exercise routines. For the first week for example, focus on muscle intensity by doing full body workouts only.

For sure results, consult with your fitness instructor what exercise routines are best for your body structure. Certified fitness experts will advise you of the exercise progression according to your gym experience level.

Complement exercise with proper diet and sleep. Drink water generously especially during workouts. Take a swig every now and then to prevent dehydration. Sleep for at least 8 hours per day. Growth hormones responsible in building muscle mass are produced in great quantities when one is asleep.

Proper diet means consumption of whole foods. Avoid foods from the cartoon. Eat more home-cooked meals than heavily processed ones. Put interest on foods with protein and carbohydrates. Aside from meat, oats, and wheat, eat vegetables, fruits, and non Trans fat edibles. Eat especially food rich in proteins. Proteins help build muscles faster. Proteins exist abundantly in milk, poultry, pork, beef, soy beans, and fish.

Building muscle mass does not mean you have to starve yourself. In fact, you are encouraged to eat more. Eat frequently in enough quantities. Masticate food slowly. You can eat ample amounts every 3 hours as long as you exercise regularly to burn the calories. Eat breakfast and eat after every workout.

Remember to track your progress every week. Check if you are still following the prescribed food intake and exercise routines.

As fitness experts always point out, persistence is the key to success. If you are faithful to your routine, results will show. Building muscle mass should be an enjoyable experience and not a stressful one.

By: Bernice Eker

About the Author:

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Building Muscle for the Hardgainer

muscle — Mon, 22 Jun 2009 08:42:56 +0000

Hard gainers have it rough in the sport of bodybuilding. We find it terribly difficult to pack on the pounds like our mesomorphic friends. But building muscle, even for the hard gainer, is easy if you know how.

Think of your bodybuilding lifestyle as a barstool: It’s got three legs. If one leg is missing or is longer or shorter than the other two, you’ve got problems. The same goes for muscle-building.

The three components of your regimen are your weight training routines, your meal plans (including proper supplementation), and your relaxation and recovery programs.

Shortchange any one of these three parts and you’re in for little to zero gains. You may even lose weight if you’re not careful.

In brief, I’ll lay out the conceptual framework for the three prongs.

Exercise

You need to train infrequently, at most 3 times per week, with each body part getting no more than 2 workouts per week. This is how I do it: Legs and arms on day A, torso on day B. Each day is separated by at least one day and you alternate day A and day B. Something like this: Monday — day A, Wednesday — day B, Friday — day A, then the following week you do Monday — day B, Wednesday — day A, Friday — day B.

Continue alternating like this for up to 8 weeks. Let your body be your guide.

This may sound like an easy exercise plan. It’s not!

It’s designed to work hand-in-hand with your Rest and Recovery portion of the program. You see, most hard gainers follow conventional advice as espoused by professional bodybuilders, who are genetically gifted, may be taking steroids and other performance-enhancing drugs, and whose sole job is to bodybuild.

Most of us aren’t like professional bodybuilders in any way, shape, or form.

Reducing the workout frequency will give you the rest and recovery time necessary to explode your muscle growth. However, you must lift using High Intensity Training (HIT) techniques. Go heavy, do 6-10 reps for the upper body and 10-15 reps for your legs, with as much weight as possible (the last two reps should be killers). Use cheating, forced reps, and negatives to add even more intensity. Use super sets and pre-exhaust techniques to further up the ante.

Nutrition

You have to consume more calories than you expend. Follow a high protein, moderate to low carb diet. Don’t worry about fat. Eat plenty of eggs (4-8 a day, I’m not kidding), dairy, and beef. Chicken and fish are also great sources of protein.

In fact, if you just concentrate on getting 2 grams of protein per pound of bodyweight, using the food sources above, you’ll be on the right track.

Supplement with high-quality protein powders, growth-hormone-inducing amino acids like arginine and ornithine, and dessicated liver tablets. Also ensure you’re laying a sound nutritional foundation by ingesting a mega-pak or two per day of a vitamin/mineral supplement (you can buy them in 30-packs at GNC).

Eat frequently, up to eight times per day: Three “squares” with snacks in between. On workout days, take in 20-30 grams of protein before and after your weight training.

Rest and Relaxation

Get 8-10 hours of sleep every night and use a set schedule for going to sleep and waking up. Nothing is more important than this for this prong of your training program.

If you can do it, take naps after your workouts. You grow when you sleep. A 30-minute nap is better than nothing. On your off-days, try to do something that’s relaxing, like reading, surfing the internet, or fishing. Something that sets your mind at ease. Many hard gainers who have success have found that meditation is helpful. Yoga works, too. It’s NOT easy, but in a very strange way, it’s grueling and relaxing at the same time.

There you have it. Three equal but different prongs for building muscle and gaining weight. Best of luck to you!

Don’t forget to check out Muscle-Build.com and Hard Gainer’s Manifesto for more helpful tips and training techniques for building muscle, gaining weight, and packing on the mass.

By: Muscle Build

About the Author:

I’ve been bodybuilding since I was 12. I am a hardgainer. I found out the secret to building quality muscle. Let me share with you my findings.

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Creatine, Muscle Building and Fat Loss – The Truth Exposed

muscle — Wed, 17 Jun 2009 04:53:02 +0000

For muscle building and enhancing athletic performance, creatine is probably the most effective, research-proven supplement that we’ll ever saw until now. Once inside the muscle, creatine increases muscle cell volume and stimulates contractile protein production to provide better and faster results. Popular misconception among many weight lifters and other athletes is that creatine prevents fat loss if used regularly.

You can read opinions that for building muscle, creatine is a great supplement but if you want to get lean, creatine supplementation is something you don’t want around you. There is no scientific evidence to support this. I will provide you with the scientific evidence that is relevant to creatine and fat loss so that you can make an informed decision based on facts.

Creatine contains zero calories, no fat and 0 carbohydrates. How can supplementation with creatine provide additional calories to the diet and impede fat loss? The actual reaility is that in an indirect way, creatine supplementation probably speeds fat loss!

Over 67 well-controlled studies have shown that longer term creatine supplementation (8-12 weeks) increases lean muscle mass with little or no change in fat mass. And the increase in lean mass will provide an increase in a person’s metabolic rate that, in turn, burns more body fat. It is just due to influence of poor quality of bodybuilding magazines that over the time people start to think (and act) in compeatly wrong ways. It appears that the topic of creatine and fat loss has become a part of the bodybuilding folk-law for ignoramuses.

I’ll give short comments just to show you how they manipulate with informations and make people think (buy) what they want. The findings from a one creatine study ( Huso, M.E., et al. Creatine supplementation influences substrate utilization at rest. J Appl Physiol. 2002). have been interpreted by many in the bodybuilding media to suggest that creatine supplementation somehow prevents fat loss.

The subjects in this study were not bodybuilders, they were active but physically untrained, college males. Untrained college men would not be nearly as disciplined or motivated as bodybuilders with regard to their eating, sleeping patterns or training intensity. They would not be accustomed to the rigorous, weekly training or having to report dietary details.

Based on my experience, unless the study participant is a highly motivated bodybuilder; they do not fully comprehend the importance of a consistent approach to eating, sleeping and training. Therefore the data obtained during a bodybuilding study that does not utilize bodybuilders, must be questionable. This study used a “crossover design”; the assessment period between creatine use and non-creatine use was very close.

In this study, the authors suggest that creatine may prevent fat loss and this is a puzzling notion. Creatine contains no calories and I fail to see how 2-grams a day of a non-caloric compound could interfere with the fat loss process. I mean let’s use our common sense here.

The aspects I have raised are not meant to detract from the research study I have just discussed. These points merely stress the importance of the way in which the results are interpreted. Also, remember that not all bodybuilding journalists are interested in the little details that may influence the results.

Creatine is a zero-calorie, lean mass stimulator. It is an important part of the bodybuilder’s arsenal to gaining a bigger, stronger, leaner physique. Of the hundreds of studies that have examined creatine’s effects on body composition, the vast majority show very favorable increases in the lean mass to fat ratio. If maximum muscle gains are desired, I cannot see a reason to exclude creatine during any attempt at fat loss. Combined with the correct, calorie-restricted eating plan, creatine will only serve to accelerate your fat loss efforts, not impede them.

By: Sasha James

About the Author:

Sasha James
www.advice-masters.com
You can download Free Fast Muscle Gains e-Book and Videos that will boost your advancement. You can contact me with any questions you may have, I will be more than happy to help you get near to your muscle building goals fast.

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Top Benefits of Creatine

muscle — Mon, 15 Jun 2009 21:16:41 +0000

Creatine is actually a nutrient that is formed naturally in the body. It is amino acid based and is created by the amino’s already in your body that you get from the food you eat. Creatine is present in the highest amounts in red meat.

Once your body gets creatine from meat or other sources it converts it into phosphocreatine. Phosphocreatine is important because it is used to store energy in your muscle. Energy that you’ll need to do rep after rep in the gym to build your muscles bigger and stronger. That’s why creatine is used by so many to increase their lean muscle mass and their strength. Creatine is considered quite safe and is classed by the FDA as a food supplement.

Some people have said that creatine is the most legitimate sports supplement available today, largely because there has been so much research done with creatine compared to other sports supplements. Creatine is used extensively, mostly by those athlete’s who can bebefit from increased strength such as weightlifters, bodybuilders, wrestlers and even sprinters. All of these sports require sudden bursts of strength (or energy) for short periods of time and that is exactly what phosphocreatine provides to them. In addition, creatine helps athletes to recover faster from maximum efforts.

Creatine is safe even if massive doses are taken because the body will only store so much and the rest is expelled as waste through the kidneys. An additional benefit of creatine supplementation is that it can supercharge the body with much higher levels of creatine than normal diet alone. Phosphocreatine is known to bond with water so this creates an increase in weight that is also beneficial to most strength athletes.

Creatine is almost without side effects. Some people will experience cramps when they begin to take creatine, but this is almost always because they are not taking in enough water with their creatine. Dosages of creatine should be 3-5 grams of creatine per day. Each gram should be taken with 8 ounces of water to avoid cramping and to help superhydrate the muscles. Some people have suggested a pre-loading phase with super high levels of creatine being ingested, but this is really not necessary as your body will get to it’s maximum creatine levels within a week or two anyway.

Creatine is available in several forms with the most popular being creatine monohydrate. Usually this type of creatine is combined with glucose or another simple sugar to create an insulin spike and increase absorbtion of the creatine. This is ok it you’re bulking, but quite bad for those who are cutting carbohydrates to lose weight. Another alternative is creatine ethyl ester which is a bit more expensive, but is not combined with simple sugars and has an absorbtion rate 30-40 times that of creatine monohydrate.

No matter which you choose, creatine is a mainstay for the strength athlete. If you haven’t tried it yet I suggest that you do. Some people see very impressive strength gains and weight gains of 10-15 pounds in several weeks.

By: Steven Walters

About the Author:

If you want to learn more about supplements like legal anabolics you need to visit this authors website. And for even more information about prohormones and other anabolic supplements check out the blog.

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Creatine Ethyl Ester Side Effects and Benefits

muscle — Thu, 11 Jun 2009 22:06:19 +0000

If you do much bodybuilding or weight training at all, then you have probably already tried creatine monohydrate or creatine ethyl ester supplements. If you have not yet tried supplementing with creatine, you should at least seriously consider it. However, you may have heard many myths and unsubstantiated rumors about the potential adverse effects. In this article, we will give you the facts about the scientifically proven benefits of creatine ethyl ester, as well as the documented side effects.

Creatine has been widely used for a long time, and is one of the most well studied nutritional supplements being sold today. Many benefits of creatine have been scientifically proven in numerous studies. These benefits include:

1. Better muscle endurance. Studies have shown that creatine use increases muscle endurance, allowing users to workout more intensely for longer periods of times.

2. Increased muscle mass and strength. This is the main reason bodybuilders and weight trainers take creatine. Supplementation has been shown to produce faster gains in muscle size and strength.

3. Faster recovery time. Creatine helps muscles recover quicker after workouts, rebuilding new, bigger muscle and allowing you to workout sooner and feel less muscle soreness.

4. Reduced water retention and creatine bloating. Creatine ethyl ester is absorbed much more easily by the body than creatine monohydrate is. For this reason, many believe the ethyl ester form causes much less water retention, so the weight and size you gain will be pure muscle rather than water weight. This also may help to reduce or eliminate the bloating side effect that is often associated with creatine monohydrate.

Now that you know the many benefits of creatine, you probably want to learn about the side effects. Again, since creatine has been well studied, the side effects of creatine are well documented.

Creatine increases water retention in the body’s cells, so dehydration is a very possible side effect. Creatine users should be absolutely sure to drink plenty of fluids to avoid the dangerous possibility of dehydration.

Creatine is also known to cause weight gain. While this is considered a side effect, most people who are weight training would consider this a benefit. Weight gain is caused mainly by the increase in muscle mass, while additional weight gain may be attributed to water retention. Creatine ethyl ester may reduce effects associated with water retention.

Cramping and bloating are the most common side effects experienced by creatine users. However, with the more easily absorbed creatine ethyl ester form, these side effects may be eliminated or reduced. If you no longer take creatine monohydrate due to these adverse effects, you may benefit from creatine ethyl ester.

By: Mike Carter

About the Author:

Mike Carter is a nutritional supplement expert. Read more about what Mike has to say about the benefits of creatine ethyl ester and its differences from creatine monohydrate.

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