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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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Glutamine Basics


What Is It?
A free-form amino acid that is abundant in the body, especially in skeletal muscle, and in most protein-rich foods. The body’s glutamine level is depleted with exercise and dietary stress.

What Does It Do?
When ingested as a free-form amino acid, glutamine supports the immune system stops muscle wasting and increases protein synthesis. It also acts a potent inhibitor of myostatin hyperactivity.

When Should It Be Taken?
30 minutes to 1 hour before and immediately after weight training.

How Much?
Take 5-10 grams per dose, starting with the lowest dose and working your way up according to individual tolerance.


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Legs Training: Done Separately or With Another Bodypart?


With legs being just about everyone’s hands-down pick as the toughest bodypart to train, physically and mentally, it is better to train them on their own. This bodypart takes all of your energy resources of worked out properly and calculated intensity. Having to go heavy and hard on legs sometimes has bodybuilders passing out or throwing up. It is better to train legs separately, when you can pour everything you have got into them.


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Get Your Glutamine


Skeletal muscle is the most abundant tissue in the human body, so the fact it serves as the primary amino acid pool supplying the body with proteins in times of need is no surprise, especially when your bodily systems are under conditions of stress, including dieting, heavy training and injury. Scientists have been very interested in the pathways that mediate muscle wastage in such conditions. Recent research indicates hyperexpression of myostatin is a key player in this response. In the most basic sense, myostatin in the body acts as the brakes for muscle growth.

Glutamine, the most abundant amino acid in skeletal muscle, is depleted during and after heavy stress. Years of research has demonstrated supplementing with glutamine before and after your training sessions leads to greater protein synthesis and decreased catabolism.

Evidence indicates the muscle-sparing and anabolic effects of glutamine supplementation are a direct outcome of its ability to inhibit myostatin, essentially taking the “brakes” off muscle growth. In a study publishes in Amino Acids, researchers showed that when muscle cells were exposed to TNFα (to induce catabolism) and supplemented with glutamine, the process completely reversed the hyperactivity of myostatin and therefore halted catabolism.

Since its genetic discovery in 1997 supplement research and development teams have been on a dedicated search to fine safe and effective compounds that inhibit myostatin. Remarkably they have discovered a well-known amino acid can effectively reverse the negative impact of myostatin hyperactivity. Although this study was completed in vitro (in a controlled environment such as a test tube or Petri dish, not in a living organism), it provides a powerful mechanism for the muscle-sparing effect of glutamine, therefore reinforcing the importance of pre and post-workout glutamine supplementation.


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Hit Your Shoulders and Forearms With These Exercises


Shoulders Day
Shoulder muscles<

Clean and press – 4 sets, 12 reps
Arnold press – 4 sets, 12 reps
Alternating frontal and lateral raises – 4 sets, 12 reps
Rear delt – 4 sets, 8 reps (on each arm and then both arms together)
Hammer curls – 4 sets, 12 reps
Wrist curls – 3 sets, 12 reps
Reverse curls – 3 sets, 12 reps