Saturday, July 17, 2010

The Best Muscle Building Supplements on the Market- Creatine, Glutamine, or Protein?

What are the best muscle building supplements on the market? If you’re asking yourself this question, then this article is for you! Depending on the way your body produces muscle, your types of exercises, and on your diet, different types of muscle gaining supplements will work best for you. In fact, many supplements can be used together to optimal performance. Generally, the most effective muscle building supplements are protein, creatine, and glutamine. We’re going to discuss each in-depth and whether or not you should start taking them.

There are various forms of protein for sale. You have to do some research to see what kind best suits your diet and exercise habits. One of the most popular forms of protein is whey protein, which is derived from milk whey. It’s comprised of short amino acid chains, allowing it to break down relatively quickly. Other forms of protein include soy and egg. Soy protein can be combined with almost any type of drink or meal and is fairly cheap. However, soy lacks many important muscle building amino acids. Egg protein used to be considered to best form of protein on the market. Unfortunately, egg protein supplements are expensive and often times taste awful. Still, eggs that you cook yourself are a great source of protein that is easily digested in 2-3 hours. Overall, the best form of protein appears to be whey. Whey protein isn’t too expensive, doesn’t taste bad, and is very effective in muscle building.

Creatine is the most popular of the best muscle building supplements on the market right now. This is because it has shown to work! When your body uses energy, it transforms ATP (the energy molecule) into ADP. When ADP is combined with phosphate from creatine, it transforms back into ATP, making the molecule usable again. Creatine supplements will store creatine in the body to permit you to workout anaerobically for longer periods of time. In addition, your body stores creatine with water, which makes muscles appear fuller and can help you gain up to 10 pounds in a week! The body eventually responds to the water buildup by producing more muscle. You will have to cycle on and off. Once you cycle off, you will lose some weight but also have about 2-5 pounds of muscle gain.

Glutamine is the primary amino acid found in muscles. Glutamine supplements are used to help repair muscles quickly, meaning that you can workout more frequently. Unfortunately, glutamine can be somewhat expensive. However, if you are planning on doing some intense workout routines, then glutamine can be worth the investment. Additionally, glutamine works well with creatine in adding overall volume to your muscles.

Don’t forget that these muscle building supplements can only work if you train properly. Also, these shouldn’t be substitutes for a healthy diet. Proper use of these muscle growth supplements can get you great results in no time!

Friday, July 16, 2010

Fastest Muscle Growth Supplement - What is the Best Supplement for Quick Muscle Gain?

Are you looking for the fastest muscle growth supplement on the market? If so, then this article is for you! There are varying opinions on the question but most experts consider whey protein, creatine, and nitric oxide to be the quickest supplements for gaining muscle mass. In this article, we’ll explain the benefits of each of these products and how you can use them to get quick muscle growth.

Whey Protein: Fastest Supplement for Muscle Growth?

Whey protein has been proven to be the best source of protein for muscle building. If you go to any health and nutrition store you’ll always find whey protein for sale. What makes this supplement so great for fast muscle growth? Whey protein is very easily absorbed by the body. This means that as soon as you ingest the supplement, your body is breaking down the whey protein and delivering the protein to your muscles. This is why so many bodybuilders drink whey protein shakes right before and right after their workouts. No other protein can be as easily converted into muscle building protein as whey protein can.

Nitric Oxide: The Best for Big Muscle Pumps?

Nitric oxide is another common supplement that many consider being the fastest muscle growth supplement. Nitric oxide supplements are often times found in the form of nitric oxide precursors, such as L-arginine. These muscle growth products will cause the formation of the nitric oxide gas in the lining of your arteries. Nitric oxide signals the blood vessels to relax and dilate, allowing more nutrients to rush towards your muscles. The relaxed arteries will also quickly remove the waste from muscle metabolism. Many who use these muscle gain supplements feel a “pump” in their workouts that gives them an extra surge of strength.

Creatine: The Quickest Muscle Building Product?

Creatine is another great supplement for quick muscle gains. Creatine is a naturally occurring chemical and is very safe and effective for anyone looking to build muscle. Basically, creatine increases your ATP levels (ATP is the source of energy for all muscle functions). This will allow you do to even more reps and sets than ever before, building more muscle mass for you. It should be noted that for the best results, creatine should be cycled on and off. For example, a good plan is to use creatine for about four weeks, and then stop for two weeks.

Additionally, there are other products that are also sometimes advertised as the fastest muscle growth supplement. These include: Glutamine, HMB, Methoxy, ZMA, and Natural Testosterone Boosters.

Although there is no definitive answer as to what is the fastest muscle gaining supplement, whey protein, nitric oxide, and creatine supplements have all been proven to work very well and very quickly.

Saturday, August 29, 2009

Five Top Tips to Gain Weight and Build Muscle Fast

If you are still stuck on trying to gain weight for quick muscle gain, then read this guide. Here, you will find the most important tips about gaining weight to build muscle fast. These are not secrets, just the basic rules about muscle gain that you may have either never heard of or have forgotten about. If you chose not to follow these tips, then you might as well kiss your chances of building muscle goodbye. These are not suggestions for weight and muscle gain, these are requirements.
1. Eat a Lot
There's no secret strategy to this ladies and gentlemen, just eat. Now, keep in mind that this does not mean eat at fast food burger joint that you come across. What I mean by this is eat frequently, about three large meals and three snacks in between, and eat a bunch of healthy calories. Keeping your calorie intake high is essential for building muscle mass and gaining weight.
2. Eat Fats and Carbs
When i say eat fats, I do not mean eat McDonnalds and pork rinds every meal. You need to stay away from saturated and trans fats. The fats that you should eat can be found in olive oil, krill, oil, nuts, peanut butter, and avocados. Fat is a necessary nutrient to build muscle, as it boosts your testosterone level. Healthy carbs, like those found in fruits, vegetables, and whole grains, give you the energy stores that you need to exercise heavily.
3. Eat Proteins
The only way for your muscles to grow is to supply them with large amount of protein. After a workout, your muscles will try to repair themselves. If you feed you body good sources of protein, then your body will have the nutrients needed to build bigger and better muscles. The best type of protein for quick muscle gain is whey protein, since it can be digested quickly and used by your muscles efficiently. Since your muscles are also repairing throughout the day, it is a good idea to continue feeding your body with some protein with every meal.
4. Do Resistance Training
This includes free weights and body weights, such as dumbbells, barbells, squats, pull ups, push ups, and dips. intense weight training helps turn those extra calories into muscle mass. To build muscle fast, you will have to do hard reps, that employ compound exercises to workout many muscles at once.
5. Keep Focused
Truly significant weight gain is not visible for at least a few months for most people. Do not fret though and stay committed to muscle building plan. In order to build muscle fast, you need to keep at your exercises and calorie intake.
Now you have the necessary knowledge to gain muscle and weight quickly. Now go out there and commit to it!

Quick Muscle Gain Tips for Post-workout Meals

Since we have already covered pre-workout meals, let us move on to the post-workout meal. This meal is as equally important, if not more, for quick muscle gain. The time after a workout is the time when your muscles are most receptive to nutrients. If fed properly, your muscles can grow at an enormous rate. However, most people do not feed them the nutrients that they need. This results in almost no muscle gain. If you want to gain muscle fast, you will need to start eating nutritiously a lot more.

1. Anabolism
The way that muscles are built is through a process of catabolism followed by anabolism. During the catabolic stage, your muscles break down from the stress placed on them by the exercises, forming micro tears. Anabolism is the period of growth which your muscles undergo following catabolism. The trick is to reduce the catabolic stage and increase the effectiveness of the anabolic one. The anabolic period is also the time when the food that you consume goes straight to your muscles. When you consume the best nutrients, your muscles will grow larger.

2. Protein
As with the pre-workout, protein is a vital nutrient with which to build muscles. Without protein in your diet, your muscle will not grow. To ensure quick muscle gain, try to consume large amounts of protein immediately after exercising. The ideal time is below 30 minutes after exercising. If done properly, you can switch the catabolic process off and turn the anabolic stage on.

3. Carbs
After your workout, you will need to restore your body's energy with carbs. Once again, these need to be healthy complex carbs like those found in vegetables, fruits, and whole grains. However, they now serve a secondary purpose. Eating a good amount of carbs in your post-workout meal will cause your body's insulin level to rapidly rise. This is good, as the insulin spike creates a transportation system where the protein can reach the muscles more rapidly than before.

The post-workout meal should be eaten directly after a workout. The sooner the better. This meal should be filled with healthy calories that your body can use to feed your muscles. A good post-workout meal will ensure quick muscle gain.

Pre-workout Meal Tips to Gain Muscle Fast

If you want to gain muscle fast, you are going to need to start eating the rights kinds of food that help ensure muscle gain. Eating is as big a part of muscle building nutrition as the actual exercises. With the right kinds of foods, you will be able to work out harder and see you muscles grow much larger. The pre-workout meal is one of your most important throughout the day. Here are a few tips on what foods you should eat and how to eat them for quick muscle gain.

1. Eat between 1 and 1 1/2 hours Before the Workout
When planing on a workout, make sure that you are also planing your meals. These meals should be between 1 to 1/2 hours before you exercise. This ensures that the food will be digested before you workout, but the nutrients will keep on flowing into your muscles. The most important nutrient to have is protein.

2. Protein
This amino acid is the single most vital nutrient that your body needs to build muscle. Protein repairs your muscles when lifting weights creates micro tears. These tears are most efficiently and heavily repaired when they are provided with protein immediately. There are many kinds of protein to choose from and, thus, you should research how fast they release their nutrients when they are digested. For example, whey protein can be utilized as little as 30 minutes after consumption. However, eggs take about two hours to digest completely. Take the kinds of protein that you consumer into consideration before you exercise.

3. Carbs
Without energy, nothing can move. The sample principle applies to working out. Without the bodies source of energy, carbs, you will not be able to exercise. However, you should stay away from simple carbs. Instead, eat complex carbs like vegetables and whole grains. This will not have the adverse effect of causing you to become fat instead of built, unlike simple carbs.

4. Fats
Fats slow down your digestion process, causing the food that you eat to break down less rapidly. This is the opposite of what we want in a pre-workout meal. That being said, having some fat to boost your testosterone levels is beneficial. The healthy fats that help you gain muscle fast are omgea-3, found in fish, and omega-6, found in eggs, proteins, and whole grains. Thus, you will probably get a good amount of fat from the protein and carbs that you already consume.

Remember that your eating habits are just as important as your exercise routine. While you will only exercise for about 30 minutes a day, you will constantly be eating throughout the day. A good nutrition is the gateway to gain muscle fast.

Wednesday, August 26, 2009

Quickest Way to Build Muscle Mass Through Flutuating Overload

While the principle behind progressive overload is true, eventually you would reach a stopping point. It is impossible to continuously add weight, reps, or sets to your muscle building routine. Instead, the quickest way to build muscle mass is to incorporate fluctuating progressive overload. This not only overcomes the practical limitations of progressive overload but, also, facilitates greater muscle growth.

With progressive overload, you eventually reach a point where adding more weight becomes absurd. If you were too keep adding five extra pounds every week to your muscle building routine, you would eventually get to absurdly high amount in a few months. This same idea is true for adding sets and repetitions, as well. However, the way to overcome this obstacle is to use fluctuating progressive overload.

Another name for fluctuating progressive overload is non-monotonic training. A workout routine using only progressive overload is called monotonic training, which involves continuous increases in stress while no decrease at all. Rather, non-monotonic training includes lifting smaller amounts of resistance periodically. The weeks that you place less stress onto your muscles gives your body a chance to repair them while also keeping them working.

Picture yourself on a muscle building workout routine. You train for five weeks, increasing the weight by five pounds every week. While you are getting stronger, the weight is becoming harder and harder to maintain. If you were to incorporate fluctuating progressive overload into your routine, you would take a week off by training with half of the number of sets. This decrease ins stress is actually the quickest way to build muscle mass. This rest period allows you muscles to grow, since they had previously been under almost constant stress.

Fluctuating progressive overload is the best way to gain muscle quickly and easily. You can include this principle with any muscle building exercise that you do. All that you need to do is get out there and start using it!

Tuesday, August 25, 2009

Use Progressive Overload to Build Muscle Mass Quick

Are you looking to gain a significant amount of muscle mass in a short period of time? Well in order to do so, there are certain principles that athletes all over the world use to bulk up. Here we will talk about the idea of progressive overload. Basically, progressive overload involves adding a difficulty to your workouts every so often. This help you build muscle mass quick because it forces your muscles to constantly rebuild itself to compensate for more stress. Below are three methods in which you can use progressive overload.

1. Add weight
When you add weight to every exercise, you add resistance on your muscles. Try to increase the size of your weights by five pounds or five percent of your previous workout. Note that for progressive overload to work, you will need to exercise at your threshold. This means that you should make every workout more intense than the last. Otherwise, your muscles will not be utilized to their fullest extent and will not gain muscle mass.

2. Add reps
This method involves you adding more reps per set every workout. You will be forcing your muscles to work harder every time that you exercise, which is what you need to build muscle mass quick. However, here are some flaws with this principle. It is hard to sustain the added amount of intensity after some time and doing many reps can actually hurt your ability to gain muscle. The perfect amount of sets ranges from six to twelve, depending on the weight that you are using. This is proven to be the best number to stimulate muscle growth.

3. Add sets
Some trainers try to increase the intensity of their workouts by adding volume. They eventually run into the same problem as those that add too many reps. You cannot infinitely add that kind of stress onto your body. While increasing the number of sets slightly after a while will be beneficial, adding an extra set every time that you workout will be impossible to do.

As you can see, the best method to build muscle fast is to add weight. That is not to say, however, that the other two methods should be counted out. They can all be used in harmony with one another so that you can slightly increase the resistance on your muscles every workout. With a program that entails these principles, muscle gain should come very easily to you.