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Bringing you the latest in health and fitness


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Muscle Up With Creatine


Remove limits to muscle growth.

If there is one supplement that you use consistently, it should be creatine. Study after study confirms that it works to increase muscle size, strength, power and endurance. New research continues to pile in which shows it has many benefits.

Researchers from the Arak University (Iran) reported in a 2010 issue of the Molecular and Cellular Endocrinology that subjects taking creatine while on a eight-week weight lifting program had significantly lower myostatin levels than those taking a placebo. Myostatin is a protein that limits muscle growth. The Iranian researchers concluded that since myostatin levels were lower in the subjects taking creatine, one way that creatine may work to increase muscle size and strength is by reducing myostatin levels. That, in turn would reduce the limitation that this protein places on the muscle growth.

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Vitamin D and Calcium


This vitamin and mineral stack not only boosts bone health, but also testosterone levels.

Vitamin D
This fat-soluble vitamin is important for bone health and mental well-being, also benefits muscle strength and fat loss, and it may be critical for maintaining high testosterone levels. searchers at the Medical University of Graz (Austria) reported that subjects with sufficient vitamin D levels had significantly higher testosterone levels than those with less vitamin D.

Calcium
In addition to its bone-boosting effects, calcium is also important for muscle contractions and it even aids fat loss. But calcium may boost testosterone, too. One study from Selcuk University (Turkey) found that subjects taking about 16 milligrams of calcium per pound of bodyweight (about 3300 mg for a 200 pound guy) had higher testosterone levels during workouts than subjects not taking supplemental calcium.

Take It Like This:
To increase your testosterone levels, take 1000-2000 interation units of vitamin D two or three times daily with meals and 500-600mg of calcium two to five times a day.


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Creatine Monohydrate (CM)


Next to whey protein, no supplement has received as much scientific support as creatine monohydrate. In fact, there’s over 15 years of unquestionable support from peer-reviewed research and athletes. Studies demonstrate that creatine increases strength, power, lean body mass and muscularity. Its mass-promoting effects are achieved by several mechanisms that upregulate when creatine monohydrate ingestion is combined with resistance training. Most current research shows creatine ingestion and exercise significantly blunt myostatin levels better than exercise alone. Myostatin is a recently discovered catabolic regulator of muscle mass and consequently acts on skeletal muscle as a growth inhibitor. In addition, recent studies indicate that creatine augments highly anabolic IGF-1 levels in skeletal muscle, providing a potent signal for sustained muscular growth. Finally, creatine ingestion results in increased muscle cell volume by driving water into cells. Not only does this action make your muscles look bigger, but it also provides another stimulus for anabolism.

Before your workout mix 5-10 grams of creatine monohydrate with your pre-workout whey protein isolate drink.

After your workout, mix 5-10 grams of creatine monohydrate with your post-workout whey protein isolate shake.


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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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I have been doing straight-sets training for a while now and I think my body is getting used to it. How do I know if I’m ready to start using more advanced techniques?


This all depends on how long you have been training for. Basically, advanced techniques like forced reps or drop sets can be used about 3 months after you have started training because that is when you typically hit a plateau. So if you feel like you need something changed, if strength or muscle gains have come to a halt, then advanced techniques may be good for you to try. Forced reps, where you have a training partner help you through a few additional reps after hitting initial failure, are a good place to start as long as you do not overdo them.