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Whey Protein Isolate (WPI)


High quality whey protein isolate should be the top priority supplement for everyone at all levels of training. WPI is ideal for bodybuilders because it is low in fat and carbohydrates and has a very high amino acid content. Supporting research has accumulated over the past 20 years showing that ingestion of whey protein isolate ensures a sustained steady stream of amino acids that enter the blood quickly. The resulting rush of branched-chain amino acids and glutamine make WPI a potent anabolic activator and powerful anti-catabolic agent. Research has unequivocally illustrated that ingesting whey protein isolate before training and immediately post-workout results in more rapid increases in strength and muscularity. After training, WPI has shown to increase growth hormone release as well as augment insulin sensitivity and insulin-like growth factor 1 (IGF-1) secretion, all of which create the perfect anabolic environment for growth and recovery.

Before your workout drink one shake contacting 30-40 grams of WPI 30 minutes before training.

After your workout drink an additional shake containing 30-40 grams of WPI immediately after training.


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Not Eating Enough Fats


Fats are a great secondary energy source in addition to carbs. Healthy fats help regulate hormones (increased testosterone levels and increased growth hormone levels) and provide support to the cardiovascular, reproductive, immune and nervous system and decreased levels bodyfat. The key is to eat them in quantities that balance out the other macronutrients. Healthy fats should be obtained from various sources, such as salmon, fish oils, egg-yolks, olive oil and nuts.


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Squat Tips


SquatsHere are some tips to ensure you have the correct technique when doing squats.

1) Find Your Footing:
Positioning your feet wide, like a sumo squat, will target the glutes and inner quads. A narrow stance will focus on the outer area of the legs and develop more quad sweep.
2) Head In The Game:
Never look down, because glancing downward will flex your cervical spine and put pressure on the disks in your neck.
3) Watch Your Weight:
Do not trade form for weight. A bunch of plates jammed onto the bar might boost your ego, but it will not improve your legs. Go lighter and perfect the mechanics until your form is perfect.
4) How Low Should You Go:
Descend until you upper legs are parallel to the ground. Stopping short of that position can detract from full upper-leg development.
5) Ramp up the Reps:
Consistency with reps could short-change growth. The majority should fall into the 8-12 rep range. The legs respond well to higher reps, but don’t hesitate to ramp it up to 15 reps if you feel inclined.
6) Rest Remix:
Two to three minutes rest between sets should be plenty of time to recover. Just as you do with reps, mix it up. Shorter rest periods of a minute or 30 seconds will exhaust the muscle, allow for a larger build up of lactic acid and cause the body to release more growth hormone.
7) Wrap It Up:
In the past, it was widely believed that knee wraps prohibited muscle activity, because of the reliance on the wraps’ elasticity. A Study conducted by a University in Georgia, shows that wraps do not interfere with muscle growth and may even allow you to go heavier.
8) Belt It Out:
Use a weight belt when squatting up to or exceeding 80% of your one-rep max. An added benefit of a belt is it can further increase pressure in the abdominal cavity for better stabilisation of the spine.
9) Knees and Toes:
You’ve heard it all before. Extending your knees over your toes will cause injury. Not necessarily. A new study shows that trying to prevent this actually placed more stress on the lower back, and that the knees experienced less stress when they did extend past the toes.
10) Partial Squats:
Develop bigger teardrop muscles by performing only the upper half of the movement with heavier weight, as this is when the muscle receives most of the stress. Do two or three sets of these before moving onto full squats.


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Recovery Returns


Improve recovery and increase muscle growth with these 7 post-workout supplements.

1) Whey Protein
A high-quality milk protein that contains all the amino acids the body requires for muscle protein synthesis.

Whey protein breaks down fast upon ingestion, shuttling its amino acids into the bloodstream to hit your muscles quickly. Research has shown that consuming whey protein after training promotes muscle protein synthesis and reduces protein degradation (breakdown), thus stimulating muscle tissue repair and growth.

Take 20-30 grams immediately after training. Choose a whey powder that contains whey protein hydrolysates (whey protein broken down into smaller fragments for even faster digestion) or whey protein isolate.

2) Casein Protein
Although it is not a fast-digesting protein, this other milk protein is a perfect complement to help boost recovery following your workouts.

Casein protein is a slow digesting because it forms a gel in the gut, which results in the amino acids being released slowly into the bloodstream. Since it enters the bloodstream slowly, it was originally believed to have very little immediate impact on protein synthesis. However, newer research shows that after workouts, casein does, in fact, boost protein synthesis and also has a powerful effect in suppressing protein breakdown, both key elements in muscle growth. Research suggests that to tip the balance in your favour, supplement with both whey and casein proteins after training.

Choose a casein protein that contains micellar casein (the slowest-digesting casein) and add 20-30 grams casein top your post-wrokout whey protein shake.

3) Branched-Chain Amino Acids
The term branched-chain amino acids refer to leucine, isoleucine and valine, the most important aminos for repairing and building muscle tissue. BCAAs make up approximately one-third of muscle protein.

BCCAs offer a multitude of benefits, including growing muscle, reducing delayed-onset muscle soreness (DOMS) increasing energy and blunting cortisol (a catabolic hormone). Intense exercise causes a rise in cortisol, which can inhibit testosterone and lead to muscle protein breakdown. Research shows that supplementing with BCAAs, particularly at the time of muscle breakdown (such as during and after workouts), is the best insurance against catabolism.

Results from one study showed that subjects who supplemented with amino acids did not experience losses in muscle strength following a period of high-volume resistance training. The results were attributed to the anticatabolic effects that BCAAs promote in the body.

Because leucine is the key amino acid for turning on protein synthesis in muscle cells, look for BCAA products that provide leucine at a ratio of 2:1 per dose of isoleucine and valine. Take 5-10 grams of BCAA immediately after training with your post-work out shake.

4) Creatine
Creatine is made up of three amino acids, arginine, glycine and methionine. The kidneys and pancreas produce them naturally, and the liver combines them to make creatine. However, the body only produces about 1-1.5 grams, not nearly enough to support the muscle-building efforts of a hard trainer.

Creatine has been the subject of hundreds of research studies, primarily because of its direct impact on increasing muscle mass, strength and power. It has been shown to trigger protein synthesis and minimise protein breakdown, because it creates an osmotic gradient whereby water is pulled into muscle cells (which is a signal for anabolism). Some evidence also suggests creatine may act as a lactic acid buffer, which can improve recovery time. Creatine has also been found to increase levels of insulinlike growth factor-1 in muscles, which is critical for stimulating growth.

Take 2-3 grams in the form of creatine monohydrate, creatine malate, creatine hydrochloride ore creatine alpha-ketoglutarate with your protein shake immediately after training, a time when creatine will rapidly be taken up by muscle cells and the boost in IGF-1 will promote further growth.

5) Carb Powder
Choosing a carb powder used to be easy, you simply bought one brand or another of glucose. However, ongoing research has given light to a range of new products.
– Dextrose
Dextrose is a glucose, the simplest carb. It is in the exact form your body needs, your body doesn’t have to break it down to use it. It is a monosaccharide, which is about 70-80% as sweet as table sugar. It has a glycaemic index rating of 100 and is used for energy or refuelling after a workout. It is highly soluble in water and mixes easily.

– Maltodextin
Maltodextin is polysaccharide (a complex carbohydrate) usually produced form corn or potato starch. Although its a “complex” carb, the chemical structure is such that it can break down rapidly, thus digesting and absorbing very quickly to help you re-fuel post workout. In fact, its digested faster than regular table sugar, and has a GI rating of 105.

– Vitargo
Vitargo is a patented complex carb formula typically made form barley. Although the molecules that make up vitargo are a lot heavier and larger than those in other carbs, it has very low osmolality, which effectively means it can pass through the stomach faster, about 80% faster than dextrose. Vitargo is absorbed and assimilated faster after workouts, which minimises the risk of stomach discomfort (eg. bloating).

The fast absorption of certain carb powders makes them an ideal post-workout carb source that can rapidly elevate insulin levels and replace glycogen in trained muscle. Since insulin is highly anabolic, carb powders can promote muscle gain and recovery without fat accumulation when taken immediately after training.

A good post-workout shake contains about a 1:2 ratio of protein to a high-glycaemic (fast-digesting) carbs. Add 40-100 grams of carb powder to your post-workout shake.

6) Glutamine
This amino acid is central to both immune system regulation and muscle function, and is one of the most plentiful aminos found in the body.

During intense training, muscle glutamine levels drop sharply. Supplementing with glutamine not only stimulates immune function, but research has shown it decreases inflammation and protects muscle cells from the damage caused by hard training. It also aids muscle growth by by increasing levels of leucine in muscle fibres, helping suppress the production and circulation of cortisol, and maintain cell volume and hydration. By pushing water into muscle cells, glutamine helps to speed up recovery and encourage anabolism. In addition, research has demonstrated the ability of glutamine to drastically increase growth hormone levels. One study showed a meaningful increase from supplementing with as little as 2 grams of glutamine.

Add 5-10 grams of glutamine to your post-workout shake.

7) Alpha-Lipoic Acid
This antioxidant is made by the body and found in every cell, where it helps turn glucose into energy,

ALA mimics the effects of insulin, bolstering the uptake of amino acids and creatine into muscle cells. One study showed that subjects who consumed ALA with creatine and a high-glycaemic carb had greater increases in muscle creatine levels than those who took just creatine and a high-glycaemic carb, or creatine alone.

Take 300-500 milligrams along with your protein, creatine and high-glycaemic carbs post-workout.


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Caffeine Increases Growth Hormone Response To Weight Training


Many athletes take caffeine in the form of pills or energy drinks to enhance performance or energy levels during training. Caffeine stimulates adrenaline release and can improve the quality of workouts. A study from the Journal of Sports Science Medicine, found that caffeine (6 mgs per kilogram of bodyweight) increased growth hormone release for at least 30 minutes after weight training session. Caffeine increases blood fatty acid levels, which triggers increases in growth hormone. Caffeine might be a useful supplement because it increases strength and training intensity, and promotes a post-exercise anabolic response.