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There is nothing wrong with wanting to improve your physique. Today many sportsmen and body builders turn to supplements to improve their performance in as quick a time as possible. Studies have shown that energy levels can be enhanced and stamina increased. If you are thinking of trying supplements then it wise to know about the potential negative side effects of creatine and glutamine, which are both commonly used as ingredients.

Creatine has been used for many years in gyms up and down the country. It has properties that enhance body mass and muscle size. It can also shorten the time it takes to get back on your feet after a hard workout. But there are some known side effects that have been associated with creatine.

It can cause the muscles to retain water which can lead to dehydration. The mass the body puts on will not just be muscle, you will feel a lot bulkier even after a week. Other negative consequences may include diarrhoea, bloating, and gas.

Regular gym visitors may have been offered glutamine. This is a product that occur s naturally in the muscles. It is a type of amino acid that also helps keep the immune system in a good working order. If your life is very busy it may not always be possible to eat well. By using a supplement that contains glutamine you will be able to maintain a stronger immune system and better overall health.

When taking glutamine and working out it is important to ensure that you maintain the correct water intake. Your body may require a greater amount of hydration than normal.

Body building supplements are best used over the short term. As with any medication prolonged use can lead to dependency and harm.

There are many folks out there looking for the potential glutamine side effects and creatine monohydrate side effects, but you will find that there are folks who use these on a daily basis.

Body building can be a difficult sport at the best of times but one way to improve your chances of success is to know your body type. Knowing this will tell you how you are going to respond to the weight training and exercise program and allow any modifications necessary to increase your success. Often it can be just a simple process of looking in a mirror and studying your features to determine your type.

The first group we will look at are those known as endomorphs. Classically these are tall and skinny people whom find that no matter how hard they train or how much they eat they find it difficult to put on any lean muscle mass.

You do have an advantage though and that as well as being hard to put on muscle you will also find it a struggle to put on fat. When you do start to increase muscle mass you will often notice it more and will have a greater chance of looking ripped. You may not get the huge arms or chests seen in a lot of bodybuilders but you will look muscular and bigger as a result.

The next classification are the mesomorphs. Usually they are shorter, heavier, squat and naturally have more muscle. Many of these guys will usually say they only need to look at a set of dumbbells and put on muscle.

For the mesomorphic group a less intense workout program is required to put on lean muscle mass. The biggest problem, however, is actually putting on fat as well as muscle during the bulking up phase. As a result, a higher proportion of protein in the daily calories will be required in the diet compared to the endomorphs.

Ideally, endomorphs should consume about 2g of protein per kilogram of body weight per day and also increase the overall calorie intake to stimulate an anabolic or muscle building state.

Great gains can be had by both body types but those with an ectomorphic body will be required to work harder in the gym to stimulate increased muscle growth and increase their calorie intake. Those with a mesomorphic body type should be careful about increasing fat tissue and may find they cycle between bulking up by increasing muscle and fat and then cutting down calories to lose that fat.

In the sixties when Arnold Schwarzenegger started competing in bodybuilding competitions, it was a run-down, little known sport. Since then, it has merged into a multi-million dollar phenomenon – and arguably, Arnold was the man who started it all.

Since his bodybuilding days, and even before when he played soccer as a child, Arnold has always had a winning, strong mentality. Better known for his careers in acting and politics, it is clear to see that he has came and conquered whatever he’s ever set out to – and it all started with bodybuilding.

Arnold trained almost every single day of the week for hours each day. That was back in the sixties though, when people didn’t know half as much about building muscle as they do now. These days there are more effective ways of making your muscles grow.

There are many gain muscle work outs that you can from the internet, but for now, let’s just look at the basics, and the things Arnold Schwarzenegger himself was doing to prepare for his first Mr. Universe title at the tender age of 22.

First, I must tell you, that to gain muscle there are three key rules you must abide by -

* Training – You must have a very specific and strict gain muscle work out regime

* Eating – You must eat a lot and eat right

* Rest – You need plenty of rest as your muscles don’t grow in the gym, they grow when you sleep.

Focusing on work outs – three times per week is how often you need to train to bulk up. Stay away from cardio exercise (exept for a 5 minute warm up before you stretch) and take a day’s rest in between each workout. Only train for one hour per training session and work each muscle group once per week.

Workout 1

Deadlifts, Calf Raises, Squats, Abdominals.

Workout 2

Lat Pull-Downs, Bicep Curls, Bent-Over Rows, Lateral Raises

Workout 3

Abdominals (optional), Shoulder Press, Bench Press, Tricep Curls

For each exercise, complete as follows

* 2 warm-up sets of 8 reps (don’t work to failure) * Increase weight and perform 1 set of 8 reps (work to failure) * Increase weight and perform 1 set of 6 reps (work to failure) * Increase weight and perform 1 set of 4 reps (work to failure) * Increase weight and perform 1 set of 2-4 reps (work to failure) * Drop the weight back down to the weight of your first set and work to failure * Half that weight and work to failure

Keep this gain muscle work out. I can guarantee that if you eat right, get a lot of rest and follow this work out program that you’ll be built like Arnold in a matter of months!

Food will help you to get the kind of muscle that you want if you are interested in letting nutrition help you to build your muscles. You can work out as hard as you like, but if you are not eating a healthy and well balanced diet, you will not get the muscles that you want.

Secret Key

Protein is the food that you will need to build up your muscles. Some of the foods that you should add to your diet for muscle building are eggs, milk and cheese, beef, fish and chicken. You should have as much protein as your body needs according to your body weight or about one gram of protein per pound of weight.

The foods that you are eating will help your body to recover from your muscle building workouts. When you don’t have enough protein in your diet, you will not be able to gain muscle from your workouts. The protein that you are eating will also help you to lose some of the fat on your body.

The diet of a bodybuilder should be eaten in six small meals every day instead of three large ones. This is to make sure that the protein and nutrients are consumed all through the day. When you eat your protein makes as much difference as what you are eating.

Many people use protein shakes and protein bars to help them get the amount of protein that their body needs in a convenient manner. When you are trying to get the recommended amount of protein in your diet, it will require you to do a lot of planning with your meals. One shake can give you up to twenty four grams of protein. This will help a great deal when you are trying to get the right amount of protein in your body.

Your diet also has to include fats and carbohydrates. Your diet should include a lot of vegetables and carbohydrates with fiber. These foods help to digest the protein. Salads and steamed vegetables are a good source. Essential fats are another food for building muscle. Carbohydrates provide energy through glycogen.

Fats are also important for your digestion. The body will feel as though it is satisfied after your meals when you are sure to include fats in your meal plans.

What you need more than anything else is more calories in your diet. Of course, there should be more protein in your diet and a balanced amount of carbohydrates and fat with each meal. A diet that is well balanced will help you find the results that you want in your muscle building efforts. Do some homework and plan your diet on your own. Use the foods that you like that will contain the necessary nutrients for gaining muscle.

By following this training program you can not only enhance your muscles in the chest region but it will also benefit you body in every possible ways. Mike’s training is personalized and when buying the Critical Bench Program you need to tell him where you stand, interns of your current one-rep max. You receive a training program accordingly. You will have to follow the tips mentioned to have that goal accomplished.

Personalization actually facilitates the use of this program and makes it simpler. You are given a weekly target and as weeks pass by, you go a step ahead with your mission. You get Mike’s email address, what else ca be a bonus for you guys out there. Mike is willing to help you out with your questions regarding the program and will help you gain the maximum out of it. You’ll hardly get the kind of advice that Mike has for you. He is an expert after all.

The program will include a number of books on bodybuilding which can be very helpful in your workout plans. There is also an interview with Ken Lian, the world class bencher. There is also a program from him in the book. There is also the addition of a workout by Shawn Lattimer included as well. The book by Charles Staley is a great addition to the program also. You will find a collection of articles by him included in the program.

Well, I would complain about the spotters issue, Mike’s program reveals his reliance on partners. I wasn’t sure; I felt that bench press can be done at home. But Mike says that if your goal is tough and you want to attain it, you need to move out of your comfort zone and push yourself hard. From the very first time you should follow this as a rule that will help you fetch quick gains.

Spotting is truly a skill and Mike tells you how to develop this skill. One can also make some modifications in the program, but don’t go over the board, follow the rules.

The program is ten weeks long and at the end you will have achieved some great results. Remember, that your bodybuilding will be very hard work and you will have to stretch beyond your limits. The physique that you create at the end of the program will be well worth all of your hard work.

Mike has vast knowledge and he is glad to share it with us. His book happens to be the best of the lot and is well recognized and praised by some of the expert trainers. It gives you ample knowledge and you will be one of the most educated people in your circle. It is wise to be knowledgeable in every sphere and if bodybuilding is what you prefer, you need to learn about that as well.

If you wish to receive some great results from your workout, you should consider giving this program a try. There are a number of books and programs on the market and this can be a worthwhile addition to your workout. Get it, use it, and share it and soon you will have the body that you have dreamed of.

When you are trying to gain muscle there will be some gain of fat, but the Gaining Mass program will help you to gain the best amount of muscle and the physique that you are after. This program will help you to gain the muscle while keeping the fat to a minimum. There are some great bonuses that come with this program such as logs where you can keep track of your training, software that will also allow you to keep track of your program and an online members area where you can discuss the program with others in forums.

The software that comes with Gaining Mass will help you to stay motivated while you are going through the steps to gaining a great physique. The message board that is online will help you to get some answers to the questions that you might have about the program. It helps to know that there are others going through the program at the same time that you are. The Gaining Mass program will help you to get the results that you want in your muscle building program.

The program that you will receive is very successful for those who have tried it. If you are sure to follow all of the guidelines in the program you will achieve your goals. This particular program has been around since 1998.

His product definitely works since he is a living proof of it. Anthony Ellis was a very skinny person and with the help of gaining mass program that he invented he turned his skinny body into a model like body. Anthony Ellis Gaining Mass program helps to understand the fundamentals of building muscle and imparts proper knowledge required to gain quality muscle mass. The key elements in building muscle are intelligent training, smart nutrients as well as supplements and quality rest. Without the right planning, nutrition and rest, the weight gain will be very slow.

It is natural to have some questions about the program that you are going to use to gain muscle mass. The one thing that you can be sure of with this program is the amount of value that you get for your money. Included with the program you will receive:

* Mass Workbook

* A book about your fat loss

* Measure Skin Calipers

* Measuring Tape

The program will be delivered right to you with no sales talk involved. The value that you receive is all the information that you need and there is no need of any overbearing sales talk. You will receive a lot of value for your money including the two hundred and thirty page guide that will help you achieve the muscle mass that you are looking for. The workbook that you will get will offer you twenty six weeks of worksheets and the guide for fat loss also has twenty six weeks of worksheets that will help you work through the program. You will learn, what you should do, when you should do it and how you should get it done to develop the kind of muscle mass that you want.

Supplements are also covered very extensively in the program so that you will understand how and when you should use supplements in your program to achieve results. There is so much detail in this program that you will not only know what you should do, but you will also understand why you are doing it.

The bottom line on this program is that Anthony Ellis knows from experience what will work to help you gain muscle mass. The lessons were hard won by Anthony Ellis and he can show you how he got there. With the right diet and program, you can get there too. Take it from a former skinny guy who managed to build muscle with the principles that are presented in this program.

Homemade Supplement Secrets

Learn how to be an educated shopper when it comes to your supplements. This will help you to sort through the false claims and advertising to buy the best supplements for your needs. When you have all of the right information, you will be able to buy the products that will work the best for you and avoid those that will not.

Jeff also helps you with the necessary tools, you will find it in your kitchen, as I said and the materials you need are highly available with the grocery. Jeff will guide you to the best places from where you can purchase these stuffs. Jeff gives you the 24 knock-off recipes for the 24 best selling supplements. He has the top 3 supplements listed in all the following 8 categories: Energy/Pre-Workout Aids, Mass Gainers, Muscle Builders, Fat-Burners, Sports Performance, Post-Workout Recovery, Nitric-Oxide and Hormone Boosters.

The supplements that you create will eliminate all of the unnecessary ingredients that are often included in these others that are on the market. You will find out what it means when a manufacturer uses an ingredient sprinkle to convince you that their supplement is the best one for you. Some manufacturers claim to have the best ingredients included, but only really use a small amount that will not do anything for your body. Whey protein is a perfect example of this because so many supplements claim to contain it. Most of these supplements only have a tiny quantity that will not be effective at all in your program.

Jeff gives you all the details pertaining to these supplements, their ingredients and also the compositions in percentage. He states the quantities needed for the body and all these facts are well researched. The output you get is a great book, comprising all the knock-off recipes wit elaborate descriptions that will help you meet you goals.

You will also receive information on all of the ingredients that you will need for making your own supplements and where they are available for you to purchase. You will be kept up to date on all of this information in the form of updates.

The best selling supplements are covered extensively in the e-book so that you can determine what they actually contain and whether it is effective for your body. These are usually the supplements that have reached the top because of extensive advertising.

It will become apparent that once you take away all of the ingredients that do not do anything for your health and body and compare the recipes in the book to those of the best sellers, you will see that you are actually making a better supplement.

If you are interested in learning what you need to know about supplementation and how to get the best value for your money, you can’t go wrong with this e-book. It is well organized and simple to understand. In no time at all, you will be making your own supplements and enjoying better health and better results.

Will Brink got together with his buddies and have given us a potent tool that can enhance the muscle mass on our body. The book contains some of the most intelligent ways of training our bodybuilding practices. Today’s market is highly vulnerable and subjugated by short and messy e-books, but Brink stands out to be different.

The book contains 632 pages of great information on how you should train and design your diet to get the maximum results. The members area of the program will provide you with even more great information that you can use to enhance your experience with the program. Will Brink gives you all of the expert advice that you will need to get a great result from your program.

The one thing that you will notice about this program and book is that the information is communicated to you in a clear and concise manner. It is one thing to deliver all of the information, but it is another thing to be able to do it so that anyone can understand.

The program takes some very complex topics and gives you the most valuable information in this program. The topics are broken down into easy to follow instructions that you can understand. This will allow you to make the decisions that you have to make with the right information on your side.

The program is very clearly written and easy to apply. The e-book as everything that is needed for developing muscle mass, motivation, goal-setting, tracking and organizing, you can learn almost everything. There are ample information about supplements and diets as well. What’s in the Diet Section? The program does not intend to give you repetitive information. That’s not really a good way to present a nutrition plan that works.

Bodybuilding Revealed with give you sound information on the way to use your diet to help you to create the kind of muscle mass that you want. Will Brink takes all of the available information about nutrition and applies it to the frame of reference of a bodybuilder. This is a unique approach to bodybuilding.

The section on diet and nutrition will teach you how to optimize the anabolic activities that are happening in your body. Your metabolism and the effect of macro nutrition is discussed and taught to you. You will also have information on how your metabolism works and the effect of your diet on that function of the body. You will learn what you have to eat and how much you should eat to make the most of your muscle building efforts. There are some very complicated formulas contained in the program, but you will find that they are completely accurate. There is a diet planner contained in the members area that you can use to help you plan your diet.

You will learn about the food pyramid that is used for bodybuilders and how the traditional food pyramid is less effective. The new pyramid will give you all of the best ways to increase your muscle mass in the best way possible. This is important information for anyone who works out.

Will believes in the complicated nutrition world and takes you deep into the theory of Glycemic Index, thermic food effect but there’s nothing to worry about these scientific terms, he has explanations of these terms in simple language. He emphasizes on proper nutrition and food value. Will recommends a diet that has a quicker impact on your body; he has all the dietary details listed in the book.

Any weight trainer who is committed to heavy lifting will produce fantastic results regardless of whether he is using Steroids or not. I want us to focus on the liver which we know as being one of the most vital organs although as you know they all are for a bodybuilder in detoxification, various food conversion processes, growth and tissue repair.

The secretions assist in fat digestion, production of high density lipoprotein Cholestrol (HDL-C) and destruction of the arch enemy low density lipoprotein Cholestrol (LDL-C). Go figure, at rest our liver receives around 30% of the total blood supply, (have a good look at some next time your in the butchers).

Liver function tests actually detect enzyme levels (biological catalyst, want to know more? – go do a biochemistry course). A weight trainer’s intense workouts will break down large amounts of skeletal muscle cells (if you’ve been working out properly anyway).

This and intramuscular injections can distort test results. So what did I need to tell my Doctor so we know what to worry about and what he can sigh about people wanting to have bulging muscles? The tests involve a range of enzyme markers; let’s look at the ones pertinent to weight lifters.

All of the following are parameters measured in a full blood haematology profile, I include it here for completeness sake, but in reality only a few of the indices are of interest to us as weight trainers.

Haemoglobin: The measure of the amount of the major blood protein of red blood cells, a low count may indicate anaemia. Poor diet and B12 and folic acid deficiency may account for this (so go eat some liver and spinach, wholesome foods)

Red cells: Now this is a strange one as it counts the number of red cells in a given quantity of blood. These blood cells are actually produced by our bone marrow and only survive for about 3 weeks, but alcohol is a player here and can cause macrocytosis. This means the cells become bigger which can cause serious problems when trying to pass through tiny capillaries.

HCT ratio PCV (haematocrit ratio, packed cell volume / MCH (average corpuscular haemoglobin / MCHC (mean corpuscular haemoglobin concentrations) top the list in red blood cell indices which provide us with concrete information about the shape and content of red blood cells.

ESR (erythrocyte sedimentation rate) shows us the state of a patient’s health. The rate can be compromised by infection through certain medications that are prescribed which weaken the immune system. Another cause for a high test rate could be through the cause of an inflammatory condition.

An adequate proportion of platelets is vital for the blood system and it’s ability to clot. A low count in platelets will lead to bad bruising and excessive bleeding from a wound. This can also be caused through the use of aspirin while in an ECA stack.

A high while cell blood count would be the result of a viral or bacterial infection which increases production, releasing more antibodies to get the infection under control. The advantage of possessing good muscle mass comes into play here as protein is required to synthesis antibodies.

Every test that has come before are just run of the mill tests that will be explained to the patient by his GP in the consultancy, unless there should be something really serious revealed. But the results of the tests featured in part 2; although average for big beast body builders, will knock a GP for six if he isn’t used to his patients looking like Arnold Schwarzenegger. (Part 2 coming soon).

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It is a proven fact that our post training body has the ability to synthesis more protein. It is also a fact that our muscle tissue after training is a lot more sensitive to insulin and that the simple carbs tend to stock themselves up with glycogen rather than replenishing our body fat levels.

Such valuable knowledge has really assisted many bodybuilders get positive results from training. It is important to eat mainly post training in preference to other times of the day. Just to confirm this new learnt knowledge, carbs are needed well before training begins just to get through the session anyway and an important requirement during training is a high blood pool of aminos which will be present through proteins consumed hours before.

Take your free radical scavenging goodies before you train so they are actually in the blood stream having an effect at the time of greatest oxidative stress (during and immediately after training) instead of having them sit in your stomach digesting while your workout damaged body screams for some help.

A firm eating schedule should be worked out depending on your daily routine. Let’s say that you are sat by a computer for several hours in the morning, and then your carb intake should be reduced while your protein intake should be increased. If your afternoon consists of a punishing workout, then your complex carb intake should be increased as well as fluids and antioxidants, and you will also need a mix of proteins. Post workout nutrition should be supplemented strategically based on your requirements for the coming hours.

It is a rare occurrence that a competing bodybuilder admits to being outclassed by his competitors. You will normally hear a whole range of comments and conspiracy theories about the judges or the organisers. Competitors will think of virtually anything as an excuse for their own under performing flabby physiques that couldn’t win the show.

This of course is the result of how bodybuilding is actually judged which could be improved enormously. The judges should be obliged to take down written notes that broke down the score according to each physique. These figures could then be scrutinised by competitors after the event so they could see what had been lacking. A judge will always refer to a poor diet from what he has seen, and this would help competitors a great deal in preparation for future events.

Bodybuilders are the best athletes in the world at kidding themselves they are making progress simply because their sport has very little in the way of truly objective criteria for judging performance gains. In order to compensate for this every bodybuilder should have photos taken once or twice a year in the same light, in the same poses. Every bodybuilder should keep track of his / her muscular girths and have his / her body fat tested at least once a year also.

So in a nutshell, gains in lean mass and/or losses in body fat create muscular girth growth although the waist won’t really change much. If aren’t able to loose fat or gain muscle, you probably might want to think “Why the hell am I training?” If you look up Bodybuilding in the dictionary it says “building lean and large muscles”, so if you don’t manage to do that then you aren’t actually bodybuilding and that is the name of the game, right?

It always annoys me when I hear this and know straight away that the competitor has tripped up on nutrition and training and that’ the real reason behind zero gains. You won’t often see on a bodybuilding contest judging sheet that a competitor has lost marks for being too muscular or lean, so what are the main objectives? Well I’ll tell you…ALWAYS more muscle and better condition.

The majority of bodybuilders are virtually insane. As defined by Albert Einstein “Insanity is repeating the same thing over and over and expecting different results”. This is a perfect description for how bodybuilders consistently eat and train. You will quite often come across bodybuilders in the gym who never seem to change, but who are quite happy to carry on with the same training and nutrition routines.

If you are not making gradual progress in the gym then you need to change something or you will look the same in five years as you do right now. Chances are pretty good that what you need to change is your training, if you’ve been at it long enough to have been stale for years then you had better have a good handle on your nutrition.

You might also have heard some idiot saying that they just haven’t got the genes for bodybuilding. This is a really worrying sign and the truth is that they just haven’t got a clue on how to train, eat correctly or recover properly. So how on earth can they possibly reach their maximum possible gains regardless of their size? So let me just resize that again, I mean size doesn’t matter when it comes to being able to make muscle gains.

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