supplements


supplements: Steroids Steroids Steroids are NOT viable supplements to take and work on an entirely different principle than the majority of supplements. The majority of steroids are known as anabolic-androgenic steroids (AAS); AAS’s work by emulating testosterone, acting as hormones throughout the body. They are drawn to muscles in the body and do what testosterone would do, synthesizing proteins and causing growth.




work, and their uses; and while we would love to do just that we simply couldn’t gather enough knowledge on each of them to warrant calling ourselves knowledgeable to write about them. Here are several of the most commonly seen supplements: Protein Protein is the building block of muscle, your body uses it to repair and rebuild muscles after hypertrophy and it accounts for over 60% of muscle’s dry weight; therefore, protein

Creatine has been a hot-button issue for many, many years, and continues to be researched all around the world. The general consensus (read. hundreds of studies worldwide) is that it is extremely safe when taken in recommended doses. That being said, if you do not understand how creatine works you are very likely to misuse it and receive no benefits from this potent supplement.

The latter relies on the fast-twitch muscle fibers that benefit the most from creatine’s short term energy boosts. Athletes such as sprinters can benefit from creatine as well as most athletes lifting in their off-seasons. Endurance athletes should avoid creatine as it not only saps their bodies of precious water needed for long events but also the very nature of endurance sports means that that creatine offers no benefits.

Proper Movements The one thing that makes any personal trainer cringe is when a beginner walks into a gym and talks all a 5 day split he/she is planning to follow that isolates every muscle. For a beginner, it's key to focus on compound movements like the bench press, squat, and deadlift. These exercises will give you the most bang for your buck because they'll target many different muscle groups at once, as well as train them to work with each other, multiplying your strength instead of just building one muscle group. When you work

Cardio Don't be afraid of cardio, despite what you might have heard before. Remember, if you're doing everything right in terms of nutrition the key to changing your weight is to monitor your calories. If you do a lot of cardio, you will just need to up your daily caloric intake. Long-distance cardio isn't a muscle killer, under eating is. If you're a hard gainer that can barely eat your daily maintenance calories, then doing a lot of long-distance running might be bad because you simply won't be able to eat enough to maintain weight, much

Following a Plan, The last important note to make is to follow a plan. Unless you have a lot of experience on the subject, don't go thinking you're "better" than the average person and that you can develop your own plan. Unless you've been working out for at least three or four years, it's much safer and more effective to follow a program. The following section has a plethora of different workout programs that you can follow depending on your skill level and goals. Remember, consistency is the key. Don't miss more than the occasional workout,

Workout Plans -Maximum Hypertrophy (Beginner) -Maximum Hypertrophy (Intermediate) -Maximum Strength -Stronglifts 5x5 -Hybrid Intermediate Gym Plan A -Hybrid Intermediate Gym Plan B -Pure Calisthenics Training (Beginner) -Pure Calisthenics Training (Advanced) -Example Complete Advanced Program



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