So how to prevent muscle soreness? Sorry, but the only possibility is deliberately not working out very hard, and deliberately hindering your results. Why bother with the gym anyway if that is your plan? The only constructive way for a newbie to PREVENT soreness is to not use forced reps (spotter assistance). It is known that the negative portion of the movement stresses the tendons more and produces more soreness, so doing fewer negative-only reps will prevent soreness, and newbies don’t really need to train beyond failure to get results anyhow. But again, this is only a temporary measure, as pretty soon, you will need to start training past failure. But reducing existing soreness is a different story entirely. Keep in mind that I am talking about soreness, not injury. There is a big difference between the feeling of a well worked muscle, and the feeling of one which is torn or pulled. Always observe proper form and warm up to prevent real injuries.

The best way to reduce soreness is by eating right and sleeping. The more of that you do, the faster your body will heal and the soreness will be gone. What this means is making sure to have regular feedings (5-6) times daily, with the proper balance of macro and micronutrients. This means at least 1 gram of protein per pound of body weight, 2 grams of carbs (per pound of body weight) and half a gram of fat. Adjustments can be made for differences in body type, of course. Adequate sleep means at least 8 hours daily. But this could take a few days, so what about some quicker methods?

Granted all of these are only somewhat effective, but they help a little bit. Stretching is known to reduce soreness. You can ask a trainer in your gym for some basic stretches… just remember to do them after the lift, not before, as that weakens you a little bit. Ice baths and saunas are also said to be helpful although they have never helped me. The best thing that I know of for immediate relief is massage. This is a way to target sore muscles and work out the knots therein. A good massage, ALWAYS makes me feel better after a hardcore lift.

So these are some ways to reduce soreness in a physical sense, but I think that the most important factor is psychological. When you feel sore just remember- this is the feeling of your body getting bigger and stronger! You are one step closer to being huge! Arnold Schwarzenneger compares it to sex. Take comfort in the feeling that although this hurts you now, in 6 months it will be the bar by which you measure the success of your workouts.

Muscle soreness, otherwise known as delayed onset muscle soreness (DOMS) is that pain that you feel 24-72 hours after your workout, and can sometimes last longer. It can be very painful at times, even enough pain to make you not want to get out of bed in the morning. The actual science behind DOMS is not completely known. It was originally thought to have been caused by the lactic acid buildup that you feel during your workout, but this theory was soon shot down as it was proved that lactic acid does not stay in your muscles for an extended period of time. Then it was established that DOMS is caused by the breakdown of muscle fibers since there are actual small tears in your muscle after a heavy workout, which are then rebuilt over the next few days.

What should you do?

Rest

Getting enough rest is probably the most important way to help reduce muscle soreness. Any weightlifter/bodybuilder must get a healthy nights rest in order for proper muscle recovery. This is one thing that I personally do not budge on. I will aim for at least 8 hours of sleep a night and have noticed that my overall soreness level has decreased since I’ve been sleeping properly.

Proper Nutrition

While proper nutrition will not prevent or give you instant relief from muscle soreness, it is essential for the muscle repairing process. Stick to a healthy balanced diet and try to get at least 1 gram of protein per pound of bodyweight every day. I cannot stress the importance of the post-workout shake enough. The period of time directly after your workout is a time where your muscles are craving nutrients, and you must deliver them in the form of whey protein and some simple carbohydrates (this is often overlooked). Studies suggest that consuming simple carbs along with protein after an intense workout will increase your recovery response by 38% as compared to protein alone (Muscle Body magazine).

Avoid Over Training

Many gym newbies will overtrain their muscles in an attempt to “feel the burn” during their workout, since they feel like that is the best indicator of a good workout (which is not true at all). They also overtrain thinking that they will see results at a faster pace. This thought is wrong and can result in prolonged soreness and even muscle catabolism. To prevent this prolonged soreness, newbies will have to adjust the frequency and volume of their workouts.

Avoid Newbie Gym Mistakes

Bodybuilding/weightlifting knowledge is something that comes with experience, so newcomers to the gym tend to make plenty of mistakes with their routines. The biggest mistake I made was not warming up and cooling down properly. After I learned this, I noticed my workouts were becoming much more efficient, and the soreness was never as bad. Make sure you stretch before every workout and start off with light sets to get the blood flowing.

When you start a new routine, make sure not to go 110% as this will cause your muscles to overload, and you will feel the soreness for days to come. I made this mistake when I took some time off from the gym. As soon as I went back, I tried to do the same routine and lift the same weights as I did before I took my time off. I ended up being out of commission for over a week. Don’t make that same mistake. A gradual progression is on that works, and is the best to prevent massive muscle soreness.

Understand the difference between good pain and bad pain. Any pain felt during your actual workout is most likely something more serious than soreness, and should be evaluated by a health professional before continuing.

Try to avoid training a muscle group if it is sore from a previous workout. A lot of people ask this question, and I always give them the same response. However, if you feel that the soreness in the particular muscle group you are training is not overwhelming then you should be able to work out that muscle without any negative effects.

Supplementation

Glutamine – Glutamine is an important amino acid used by muscle to fuel growth and repair. Glutamine also fuels the immune system; helps prevent cell damage and excess muscle breakdown; and facilitates the storage of glycogen in the muscles and liver. I have noticed that taking high doses of glutamine (15g-20g a day) has noticeably reduced my muscle soreness. For beginners you can start by adding 5 grams into your post-workout shake.

BCAA’s – BCAA’s or branch chain amino acids include the essential amino acids leucine, isoleucine, and valine. Amino acids are the building blocks of protein, and BCAA’s are special because they are the only amino acids metabolized by the muscle itself. It has been proven that BCAA’s help prevent catabolism and speed up muscle recovery.

Other Remedies

There are many other temporary remedies to relieve the pain, but I can honestly say that I have never resorted to these measures. If you cannot endure the pain think about purchasing over the counter anti-inflammatory medication, but I would only use this in extreme cases. Another thing that some people like to do is to take ice baths or baths with special salts that act as muscle relaxants to ease the pain.

Gym newbies must realize that muscle soreness is a part of the process and it is a normal experience for athletes and weightlifters. Hopefully you will learn to embrace soreness with your arms wide open, just as I do. I love the feeling of not being able to walk the day after a heavy leg workout and it also tells me that I did something worthwhile at the gym.

There is no good way to prevent DOMS, however there are a few tricks that help to ease the pain. First, proper supplementation can help the body repair the muscle faster; resulting in a faster recovery from DOMS. Supplements such as creatine, protein, and glutamine call aid in muscle recovery, and they should be considered when starting a training routine.

Glutamine is the most abundant amino acid in the body, and it has many different uses, from being used as a bodybuilding supplement, to being used in hospitals to treat different types of illness, to reducing recovery times after surgery. Glutamine is burned up during intense workout sessions, and supplementing with it provides the body with an extra source of the essential amino acid, allowing the body to use it to assist in healing the muscles damaged during workouts. Since glutamine is naturally occurring in food, there are no adverse side effects from taking it, making it a safe choice when choosing a supplement.

Another supplement that is naturally occurring, safe to take and aides in muscle recovery is creatine. Creatine is used by the body during intense workouts, and must be constantly replenished in order for muscular endurance to hold out. Supplementing with a creatine product ensures your body has a large enough supply to feed your muscles during, and after, a workout, which also helps your muscles recover faster. In addition to helping muscles recover, creatine is also known to increase muscle strength and endurance, adding to its usefulness.

Finally, the most popular supplement for muscle recovery is protein. Protein consists of many different amino acids (the building blocks of muscle) and is another naturally occurring supplement that can be found in everyday foods. When the body has enough protein present, it is able to immediately start the healing process instead of having to wait until you consume your next meal to acquire the protein. Having a readily available store of protein will help reduce the time it takes for the body to heal the torn muscles.

While supplements can help muscles heal faster, one on the most important things that you can do in order to help expedite the healing process it to get an adequate amount of sleep each night. Your body does all of its “maintenance” while you are asleep, and this is when muscles are repaired. Getting 7 to 9 hours of sleep each night is what is recommended for a grown adult, and this is definitely necessary if you want your body to recover from a strenuous workout.

Another thing that is important to expedite recovery of sore muscles is proper hydration. If the muscles are dehydrated, they are depleted of essential nutrients such as salt, potassium, magnesium, amino acids, and many others. This lack of nutrients can lead to prolonged soreness accompanied by muscle cramps. It is recommended that adults drink eight 8-ounce glasses of water a day. This is, of course, a recommendation, and the amount of water needed depends on your body type, activity level, what supplements you are taking, and many other aspects. For the normal person though, the 8 x 8 rule should suffice. Proper hydration is a must to help keep muscles healthy and recover quickly from DOMS.

Stretching is another way to not only prevent muscle soreness, but also help improve flexibility, which in turn builds strength and helps prevent injury. There are two main stretching methods used today; which are static stretching and dynamic stretching. Static stretching consists of stretching the muscle while it is at rest. An example of this would be touching your toes with your fingers while keeping your legs straight, and holding that position for a time. Dynamic stretching consists of stretching the muscle while that muscle is in motion. An example of dynamic stretching would be circling your arms, or throwing a kick as high as you can. Dynamic stretches are not held at the end like static stretches.

There has been some debate as to the usefulness of each method, however studies are pointing to dynamic stretching as the way to go. Dynamic stretching occurs when the muscle is already warmed (or warming) up, thus increasing the blood flow throughout the entire body, increasing muscle temperature which helps decrease joint stiffness, and making nerves fire faster, preparing your body for a workout

In a recent study, static stretching, in the short term, has actually proven to decrease power and strength by up to 5% for up to an hour after the stretch was performed. In the long term however, static stretching can improve power and strength by up to 5%, and increase flexibility. These numbers are a bit contradictory, but when used properly, you can achieve the 5% increase for the long term. In contrast, dynamic stretching has actually helped increase speed, increase agility and increase oxygen content in the blood in the short term. Dynamic stretching does not have any long-term effects that we know of yet.

In regards as to which method to use and when, dynamic stretching should be used as a pre-workout warm-up, and static stretching should be used post workout. In post workout, muscles are already warm, allowing you benefit from the positive, long term effects static stretching has to offer.

Stretching is the activity I most recommend to help prevent DOMS, and other injuries. Sometimes however, soreness sets in regardless of what you do to help prevent it. This is especially true for those who are new to lifting, or someone who is changing their workout routine. This is a time when motivation to do anything can be very low, still, if the pain is not physically limiting, you should still make the trip to the gym. Working out releases endorphins, and gets blood flowing throughout the body, pushing essential nutrients to your damaged muscles, thus helping them heal. The key to being successful here is to train opposite muscle groups. For example, you do a back and bicep workout on Monday, and you went a little harder than you probably should have, and now you are in pain. Assuming you are not physically limited, go to the gym and do a chest and triceps, or a leg and shoulder workout. These muscle groups are opposite of the sore ones, which will allow you to perform to a certain extent.

DOMS can be a killer for anyone, beginner or advanced, but learning how to deal with it effectively and not get discouraged can be the greatest tool when starting a workout routine.

The Pain

The discomfort and soreness felt after a workout is formally called Delayed Onset Muscle Soreness (DOMS). The exact causes of DOMS are not fully known but there are a few different theories to the soreness. Previously a very common belief is that DOMS is caused by the buildup of lactic acid in the muscles. However, is has been proven that the buildup of lactic acid has nothing to do with DOMS. Blood and muscle lactate levels do rise significantly within 30-60 minutes post work out and this is what causes the fatigue feeling immediately after workouts but after 1 hour the lactic acid begins breaking down and is flushed out of the system. Since we are talking about soreness that is lasting days and not hours, lactic acid is not the culprit for your soreness.

The more recent theories behind DOMS are associated with the literal microscopic tearing down of the muscle fibers. When you work out and you are for example doing a bicep curl as you are pulling the weight upwards your bicep is being strained and tiny muscle fibers are being broken. When you are done working out your body immediately sets out to begin repairing these microscopic muscle tears. While your body is repairing while you are awake the body really starts going to work once you go to sleep for the night. Once the body goes into hibernation mode (sleep) the body will naturally begin working overtime on repairing the muscles and this rebuilding process makes the muscle bigger and stronger than before. This is why you are almost always more sore in the morning then you were when you went to bed the night before.

It Hurts, But Feels Oh So Good!

The type of pain that is felt with DOMS is different than the burn felt during the actual workout and it is different from the pain of injury. The burn felt during the workout is the muscles growing fatigued and this always a good sign because your muscles are being worked and those microscopic muscle fibers are starting to tear ultimately growing bigger, stronger muscles. The pain from injury is one that needs to be learned, and learned quickly because and injury could put you out of the gym for a week or if things go really wrong possibly in surgery.

Unless the pain is so debilitating that it prevents you from participating in sports or from going about your day in a normal matter that next day soreness is a good pain! This is a sign that you had a good work out and trained hard enough to begin the breakdown of muscle tissue. The good pain should make you happy because the pain means that those sore muscles are recovering and developing. Now that you know that when you wake up the next day after a hard workout and it takes all of your will to get out of bed smile and go flex in front of a mirror, because your muscles are loving it right now!

Prevention and Reduction

You now know that the soreness feeling is called DOMS, it is caused by microscopic tearing of muscle fibers, and you know that whatever you feel is a “good” feeling, but how do you get rid of the soreness? Honestly, there is no guaranteed surefire way to get rid of the soreness associated with DOMS but there are ways to minimize the severity and amount of time the soreness lasts.

First we will talk about the ways to prevent or shorten the duration DOMS before DOMS ever sets in. DOMS will always be greatest in a beginner who has never worked out before. As the body adapts to the workload you are putting is through the soreness felt will become less sever. This is good, but also bad because it means that your body is getting use to the work out. This is the reason why even the body builders change their work out schedule every few weeks to keep their muscles developing.

A few ways to minimize the pain are quite simple:

• Warm up your muscles before you go straight to your work out. This will loosen up and warm up your muscles so they are more flexible and prepared to take on the daunting task you are imposing upon them.
• Cool down your muscles after exercise with very simple, gentle stretching. This prevents the buildup of lactic acid to prevent the initial soreness and since the lactic acid is removed faster the body can start repairing the muscles faster.
• Finally, make sure that your body has the means to repair your muscles. This means drink your protein after your workout, and make sure that you are consuming enough protein throughout the rest of the day, and a simple multi-vitamin can also help by giving your body the extra boost of nutrients.

Just like with prevention, there is no one simple way to treat DOMS. In fact, there has been an ongoing debate about treatment of DOMS and you can read other people’s opinions about treatment for DOMS is just about every fitness magazine out there. No one method has been scientifically proven effective for DOMS treatment, but some people I have talked to and I have found the following advice helpful. It is best for an individual to try a few things to see what works for them and the best advice I can offer is to do all possible to prevent DOMS it in the first place.

Here are some tips for dealing with soreness DOMS:

• Try taking a shower that is warm enough to produce steam, but not as hot as you can stand. This will relax the muscles and reduce some of the discomfort.
• Avoid taking ice baths and cold showers. This will make the muscles contract and tense which is the exact opposite of what you want. Many professional endurance athletes, like Lance Armstrong, do take these ice baths but that is because they are doing a drastically different form of work out then you are, they are trying to fully prevent their muscles from entering DOMS because they have to wake up the next morning and go right back out and do extreme physical activities.
• Gently massage the sore muscles. Even the uses of topical analgesic heat rubs (IcyHot®, Bengay, ect.) help me and recently they have new products that are heat patches, sleeves, knee braces and moldable foam pads that have the same effect.
• If you are looking for a cheap, reusable similar method sew a small cloth bag and fill it with rice then microwave. Follow link for more information http://www.allfreecrafts.com/sewing/ricehotpack.shtml
• Try taking an anti-inflammatory medicine like aspirin or ibuprofen to temporarily reduce the soreness although they won’t actually speed up healing in any way.
• Warning: this method is helpful sometimes but you should not rely on this method because the effectiveness of any of these medications is diminishing over time, meaning they will become ineffective if abused!
• Use common sense when working out. If you begin doing an exercise and that specific muscle group is suffering from DOMS be gentle with it and if pain occurs during exercise STOP.
• Patience is a virtue. Soreness will go away in 2 to 4 days with no special treatment so you might just have to tough it out and wait.
• Learn something from the experience! With time you will find a method that works well for you so stick with it.

DOMS does not discriminate, it affects all of us. No matter how much you despise DOMS you need it if you want to keep your muscles developing so one day you can get that ripped figure you’ve always been dreaming of. So instead of dreading DOMS embrace what you know it’s doing for you and find ways to minimize the soreness.

I have been a supplement connoisseur for the better part of a decade. In the last few years I have seen the newer supplements become 10 times more effective. I have tried them all and my top 10 are ones that you can feel working during your workout as well as see them working in a matter of days. Ever since Craig Titus wrote me back 17 years ago and told me there is a new breakthrough and that was creatine and it was $100 for a months supply I have seen nothing comparable until now.

The funny thing is that the stuff out now is light and day compared to simple creatine. My first choice of a stack out right now is Creakic, Gakic, and Leukic. To be honest Leukic didn’t really do much for me at least it was something I didn’t feel. For me feel is the most important. When they say lifting is mostly mental, I highly agree with that statement and nothing works as well as something you can feel working. The Gakic caught my attention because it was discovered at UF and I went to school there. The Gakic powder tastes ungodly and didn’t work as well as the monster grey pills you can get the stuff in. Gakic works so great I cracked 400 lbs on bench for the first time using it alone. The Creakic was shear amazing because a month earlier I tried some CE2 which was what I thought the best creatine I ever tried until I got the big blue Creakic pills and they worked so well although the CE2 neon yellow pills came in close second.

I have to say that even the pills look cooler now and they pack a big punch. It worked for the whole 20 days I used it and I can say it exceeded my expectations. As far as price it’s not very cheap considering it lasts for only 15 to 20 days. If you have the money or if you aren’t financially strapped it is the stack to get. The BSN stack however is the cheaper rout and usually what I go with when I am barely getting by and I am counting every penny. The amount of servings you get in this stack is almost double compared to the Muscle Tech. In hard times like this I really need the supplements to get me through my workout.

When you’re so stressed all day at work and the last thing on your mind is to sit under some heavy weights and pound out some reps, I’m more interested in sitting in front of the tv and popping the top of a beer while watching the game. This is when I know I need my supplements the most! When taking Nitrix and NOxplode on the way to the gym it gets my mind in focus and my body ready for war. A wave hits me and I feel the rush through my veins and the stress is flushed out and gone. I have so much focus and I can have a great workout every single time. After the workout I take the Cell Mass and it gorges my muscles with creatine. It is a post workout creatine and it is where the Musce Tech stack differs. You don’t feel the jolt of energy with the Cell Mass like you do with Creakic but you do have a feeling after the workout you get with nothing I have tried. You feel mellow and almost euphoric and your muscles are tight. I seem to be going with BSN more and more but I have to say if your looking to bulk up the Muscle Tech stack is the one. It is so powerful that you will have no choice but to blast through your workout with vengeance.

With all what’s happened with the Vick, Stallworth, and me bringing up Titus and thinking how he is in prison, it reminds me of all the athletes that got locked up on top. Like Tyson or even a celebrity like T.I. sitting in the slammer right now. Anyone can lose their freedom and livelihood. I am focused at times like this when times are hard and nobody can save you from yourself i.e. Michael Jackson. I like to think I can turn to working out and I notice the small things and don’t take things for granted right now. I don’t misconstrue a situation or decision I have to make and wind up looking for shortcuts if you know what I mean. The bodybuilders who promote these supplements use shortcuts and its obvious. But you know they still use the supplements and get great benefits from taking them. They are just men like us and they get the same feel from taking these supplements. It is no gimmick and the times I make my orders for something new that just came out, I take it and walk into the gym and I say to my friends the saying from Big Trouble in Little China after when Jack Burton drinks the secret potion “I feel invincible. I feel pretty good.”.

What is fat and what does it do?

Fat is a rich source of calories (9/gram) which provides the body with energy. Fat is found in most foods that we eat, especially from animal sources. The body needs dietary fats to give it energy and allow for cell growth. Bodybuilding is all about cell growth, so this is very important. Fats keep the body warm, are necessary for digestion/absorption of various vitamins and minerals, and play a key role in various hormonal functions (including testosterone and gh). In short, you (just like everyone else in the world) need to eat fats.

How many types of fat are there?

There are four general types of fat: saturated fat, polyunsaturated fat, monounsaturated fat and trans-fat. Both types of unsaturated fat are now recognized almost universally as being beneficial. They are found in plant sources such as avocados, flax seed and olives, and in some animal sources such as fish (salmon and cod, etc). All commercial fatty acid supplements are unsaturated fats. Saturated fats are less healthful. They are usually solids at room temperature and come from animal sources almost exclusively.

Meat and dairy products have saturated fats. Many studies have linked saturated fat consumption to high blood pressure, high cholesterol and heart disease. While these are typically in individuals who are either genetically inclined to these illnesses or are sedentary (or both), it should still be taken into consideration when planning one’s diet. Trans fats are terrible for the body. They are created unnaturally and should be avoided. Discussing the evils of trans fats is beyond the scope of this article.

But wait, shouldn’t I be cutting fats from my diet?

Only if your diet is based upon fast food and processed garbage. Most bodybuilders don’t get enough fat. Fat is usually the first calorie source eliminated from a cutting diet. This is unfortunate because it wreaks havoc on the bodies digestive and endocrine (hormone regulating) systems. Since fat has more calories than carbs or proteins people usually like to take it out. At one time, bodybuilding circles were well aware of the benefits of fat consumption. The illustrious trainer Vince Gironda put his disciples on high fat, high protein, low carb diets. They consumed lots of dairy and meat, especially organ meat.

While many people have challenged these ideas, they were often ironically practicing what Gironda was preaching. Arnold Schwarzenegger’s diets consisted of whole eggs, hamburger patties and cottage cheese for two-three meals per day, all of these being high fat foods. Most bodybuilders eat far too many carbs and not enough fat. The body doesn’t need so many carbs- after all, it just gets converted to sugar and either burnt within half an hour or stored. I have seen guys think that pouring baby sugar (pure dextrose) into their post workout shakes, then twenty minutes later eat two baked potatoes thinking that this will make them “anabolic”. It won’t, it will just make you fat. After all, didn’t we just learn that it is fat that produces more testosterone? High fat diets are much more anabolic than high carb/low fat diets.

How and why should I supplement essential fatty acids?

It is quite possible to eat enough fatty acids in a balanced diet. But for many people these is one thing lacking, omega fats. These are found most commonly in salmon and flax seeds. For many people, these foods are either too expensive or too inconvenient. So purchasing supplemental pills will make a big difference (any reputable company probably makes a perfectly good option). Taking one cap of flax seed oil and one cap of fish oil with three to four meals per day should probably do it. Also, side benefits of supplementing this is increased memory and cognizance.

I know an elderly person whose short term memory improved noticeably when supplementing fish oil pills. Also, some studies have shown people who added flax seed oil pills to their diets lost body fat. While this seems counter-intuitive, think of it this way- if your body isn’t getting all the resources that it needs (ie, essential fatty acids) it will probably not function properly and do things that you don’t want, such as storing additional body fat.

I personally eat a lot of EFA’s in my diet naturally. I eat a lot of salmon and other fish, as well as only cooking with olive oil. I also like to put ground flax seed onto my food to give it a sort of nutty taste. I keep ON’s flax seed oil supplements in my home and eat them fairly regularly just to be sure that I am getting enough. Since my job is very mentally demanding, I also take fish oil pills when I feel strained or like I am forgetting things.

Basically, essential fatty acids are called essential for a reason. The body needs them for a number of purposes and there is no way of getting around eating them (unless you want to walk around like a malnourished zombie with hormonal problems). For those specific fatty acids which are difficult to consume in foods, there are a number of inexpensive and effective supplements available on this site. There is no reason or excuse not to take advantage of them.

What is getting in shape?

Getting one’s self “in shape” is the very definition of a broad and almost purposely vague goal. It is a “commitment” that lacks structure, guidelines, and does not clearly define any notion of what “success” will truly entail. Quite simply: it’s a cop-out.

Before the journey has even begun, these people have already set themselves up for their failure. Yet every January millions across the world will jump off the sofa, stare directly at their reflection in the mirror, and make the same solemn pledge to themselves, “I don’t care WHAT it takes — I’m getting into shape this year!”

Fast-forward to six weeks later, and they’re; over-trained, undernourished, and feeling like a failure.

So how can this be prevented? How do they stop the cycle? What can a person do to help their friend and/or loved one from falling into this trap? Simply follow these steps:

Step 1 – Sit down with them and plot out reasonable, tangible goals, as well as how to accomplish them.

When first beginning this process of getting in shape, the majority of people are willing to give 110% to the effort. They’ll run out and join the first gym they pass, purchase workout clothes or packages, “health food” bars, and any other number of items that they heard will “really work”. This may be the first, and only time that their eyes and ears are truly open and ready to soak in your knowledge.

If this same vigor and energy was channeled correctly, a person could set themselves up for success well into the new year… and beyond. In order to help them with that cause, point them in the following directions:

Diet

Unless you are a certified Clinical Nutritionist or an accredited Dietitian, yourself, the first step toward success would be to point this person in the direction of a health food professional (note: just because your diet worked for you doesn’t mean it’s what they’re looking for).

When first starting a fitness regimen, the hardest part is figuring out exactly what to do. Seemingly every program contradicts three others. So while a health magazine may advocate eating X amount of protein a day, a person could find 11 other programs that will give completely different protein requirements. A competent health food professional will help answer these questions, diffuse some common myths, and can help point them in one singular direction.

In summation: Don’t confuse someone who may be looking for an excuse to give up (Note: if they can’t afford a health food professional, just recommend they center their diets on foods packed with the following keywords: Antioxidants, Vitamins, Minerals, Fiber, Mono or Polyunsaturated Fats, and Probiotic Cultures — the time-tested “shop in the outside aisles of the supermarket” theory).

Rest / Recovery

Much like how a new trainee will do all the pre-planning, to get into shape, at 100 MPH, they’ll also likely hit the gym with the same drive and determination… for the first few weeks anyway.

How many of you remember your first weight training program? Chances are you’re still not following it today. In many instances, people succeed at fitness in spite of what they’re doing at the gym. Enough can not be said about the importance of recovery. Good old fashioned sleep, and high quality foods really are the “secret” formula that every person seems to be so unwilling to commit to.

No matter what their goal; losing weight, shedding body fat, gaining muscle, building explosive strength, those results will be achieved in the kitchen and in the bedroom — NOT at the gym.

In summation: Fitness is a marathon, not a sprint. How can one progress if they START off working out 6-7 days a week?

Step 2 – Explain to them just how serious, and hard this journey will be.

If getting into shape was easy, then there would not be a billion-dollar fitness industry operating in the United States.

Someone who is new to this game can not even begin to fathom how much effort, and hard work, is required to achieve their dreams of getting into shape. But, after sitting them down and forcing them to plan out a reasonable goal (along with smaller progressions and achievements to pass along the way), they are now going to be more readily able to handle the ugly truths of what they are about to attempt.

As an experienced trainee, it is your job to warn this person about the possible dangers, setbacks, and hazards that they will experience on their long road to better health. For every person like you, who is ready and willing to help them succeed, there are five people who want to see them fail just as badly. Whether it be a caring family member who doesn’t know any better, or a jealous co-worker who is not ready to make a healthy commitment themselves, there will be a lot of temptation to overcome.

In summation: Let them know that it’s okay to fail. Millions have tried what they are about to do, and nobody did it perfectly the first time out. If they are prepared to let themselves fail, then they will finally be ready to succeed.

Step 3 – Be willing to make just as many sacrifices as they are.

When someone begins a fitness journey, it can be a very isolating and solitary experience. While achieving a goal will lead to the highest of highs, any failure will lead to the lowest lows. These negative feelings are only magnified when it seems like no one else cares if they continue on or quit.

To help combat this, you have to be willing to sacrifice and make the time to always be there for this person. In the words of Bill Withers:

Lean on me, when you’re not strong
And I’ll be your friend
I’ll help you carry on
For it won’t be long
‘Til I’m gonna need
Somebody to lean on

Achieving a better-looking body, losing a few pounds, or recovering from a debilitating illness, all of these are valid reasons to start a fitness program. They will all require different paths, and a plethora of different choices to be made. Regardless of the reason, they will all lead to a higher quality of life. Which, at the end of the day, is why we really should all be doing this.

No matter how selfish our initial fitness intentions may be, there is always someone else out there pulling for you. Whether this is a son who wants his father to be around for the birth of a grandchild, a couple that has been married for 50+ years, or even a friend who would give anything to see this person be happy — there is always someone out there who is pulling for someone else. Hoping, even praying that this person will make the sacrifices required to stick around on this earth for just a little while longer.

In summation: No one should be forced to undertake this life-changing effort alone.

I was a baseball player back then and was looking to benefit my own athletic prowess by taking some supplements myself. I had no idea what I was doing or what I was looking for when a salesman approached me. He sold me on a tub of N.O.-Xplode. I was drawn in by its cool red tub with it’s then shiny silver labels and yellow lettering. One of my mistakes back then was to be drawn in by the labels and claims on the tub. I have to say that may have been one of the reasons I bought that tub of N.O.-Xplode from that salesman.

I took the product as directed. I took 2 scoops with 16 oz. of water before my workout. Within 5 minutes I was feeling a rush of energy like I never had before. I had an intense workout that day. It seemed like I was lifting forever and I was still shaking when I got home. My mother had pointed this out to me and was wondering what was wrong with me. I loved it. I was hooked. From that day on I was a believer in the supplement industry.

Fast forward to the present and I know a beacon of knowledge about what supplements I like, dislike, and just can’t go without. In this article you will find the “cliff”-notes on my favorite supplements. Enjoy!

The Staples

There are just somethings you cannot go without as an avid weight lifter and supplements aficionado. I’m of course talking about PROTEIN! What kind of protein that I like taking depends on my goals. I may be bulking and like a protein with an ample amount of carbohydrates and calories. I also might be looking to take a slower digesting casein protein before bed as opposed to a quick digesting whey protein after my workout. If I am cutting out the fat I may be looking for a lower calories carbohydrate-reduced protein.

My favorite year-round protein has to be the Optimum Nutrition Gold Standard Whey. With a majority of the whey coming in the form of Whey Protein Isolate (W.P.I.) and around 70+ servings per contains I love taking this protein after my workouts. The W.P.I. is the fastest digesting protein and gives my body the nutrition I need to repair muscle during the “Anabolic Window” one has within 0-120 minutes after one’s workout. The importance of getting protein into your system quickly after a workout is crucial. This is because almost all of the protein you take in during this period goes to the muscle (which has been recently damaged due to weight bearing exercise) instead of other bodily organs like the stomach, liver, skin, etc.

All organs need protein but taking a good whey protein after your workout will assure that you get enough protein into your muscle to start the anabolic process. My favorite flavor O.N. makes is the double rich chocolate. It mixes great with water and a standard Blender Bottle, another useful tool with a wisk in it to blend the protein completely. You’ll never find me after a workout without a Blender Bottle containing Gold Standard Whey.

Other useful proteins are used at different times of the day. When I wake up I like to have a shake before I go to class or work at my gym. If I am bulking (the process of putting on weight and muscle), I will take B.S.N. True Mass. This is my favorite mass gainer and I use it as a meal replacement. True Mass comes with 18 servings per container and has a good amount of protein (46 grams) and 75 grams of carbs to fuel the bulking process. The reason carbohydrates are essential to a good bulk is because when the body lacks carbs it breaks down the muscle itself to make energy for the body. When carbs are around you’ll ensure you’re always in a muscle building state. And at 626 calories per shake, True Mass will make sure you hit your daily macronutrient requirements for a good bulk. My favorite flavor by far is the Cookies N’ Creme, it is like drinking an Oreo milkshake for breakfast.

When I am cutting I enjoy drinking a Gaspari Myofusion shake for breakfast along with a banana. The Myofusion is not only delicious and possibly the best blending protein I’ve ever used, but it contains just six grams of carbs per serving. You also get 25 grams of protein per 157.5 calorie serving and when you’re cutting the calories out on a cut (the process of losing fat weight while preserving muscle and bringing out definition) this is a valuable supplement. Like True Mass, this is a blend of a few types of proteins, and is suitable as a meal replacement because of it’s moderate rate of digestion (it is digested over a period of hours because of the many kinds of protein it contains). My favorite flavor is the Double Chocolate.

When night time comes around I go for a casein protein. Casein protein can take up to 8 hours to digest completely and will give a continuous supply of protein to the body while sleeping. Taking a whey protein may only cover your body for 1-2 hours while sleeping. Many fear that if the body is not fed protein continuously overnight the body can fall into a catabolic (muscle depleting) state.

In long periods where the body is lacking protein, the catabolic state is a very real threat. So taking a casein before bed is simply a good precautionary measure for preserving your gains. My favorite casein is B.S.N. Lean Dessert. While it is not 100% casein it contains a high percentage of caseins and other different proteins which will ensure that you are covered while you sleep. The best part is it tastes amazing. Try out the Fresh Cinnamon Roll flavor! It is my favorite. At 20 g per scoop, I like to take one scoop with milk before bedtime.

Accessory Supplements

There’s a variety of supplements I like to take on and off throughout the year. Protein is the only supplement I will constantly have stocked in my pantry. There are; however, supplements I will use when I have the money to buy them. The following supplements are ranked (in order) of what I’d buy if I had the money to use them at any given time:

1. Puple Wrath (by Controlled Labs): I love this BCAA product for intra-workout supplementation. I take two scoops and mix it in a blender bottle before my workout. Sometimes I will mix it the night before and let it chill in my refrigerator. The way you use Purple Wrath is by sipping on it throughout your workout. The main function of the supplement is to give you better endurance throughout your workout. Protein is made up of BCAA’s so you can essentially count the 14 grams you get in 2 scoop servings as 14 grams of protein throughout your workout.

The beta alanine boosts carnosine levels and may make your skin tingle while you workout. The tingling sensation gives me kind of a wake up call and I have had some intense workouts as a result. This product is also great to sip on during cardio because it can really help you get every extra minute you can out of your cardio workout. Grape tastes alright, but I’d recommend going with the Electric Lemonade flavor. I carry this product in my gym bag for around 80-85% of the year. It’s rare for me to not be using Purple Wrath at any given workout!

2. Green Magnitude (by Controlled Labs): Green Magnitude is a blend of Magnesium Creatine Chelate and DiCreatine Malate. I like the effects of creatine as far as an energy booster and I also see some pain relieving properties from is when I use it after my workouts and have some pretty bad on-set muscle soreness. I am unsure of the creatine’s power as a muscle builder, but I am sure that I feel more full muscle bellies without the bloat under consumption of this creatine. I take 2 scoops which gives me 10 grams of creatine post-workout which leaves me full and feeling good for the rest of the night. I would also like to recommend the Electric Lemonade flavor. The Sour Green Apple flavor can get a little old after using half of the tub. I’d say I probably carry this product 50-60% of the year.

3. USP Labs Jack3d: Jack3d is a very basic formula pre-workout supplement with a solid energy punch. I take 2-3 scoops before my workouts occasionally when I feel I need a little more energy to have a productive lift. At under $25 at most retailers it is a good buy at 45 servings a tub. The best part of this product is it contains zero fillers such as maltodextrin, magnesium, etc. Jack3d is a simple product that produces results! I like the Lemon Lime flavor too! It’s kind of tart and I like that!

Final Thoughts

To sum it all up I make sure I always have my proteins first. Remember, different kinds of proteins digest at different rates of time and that’s key when trying to figure out when you need them. I always have a protein to take in the morning, post-workout, and at bedtime. Besides that, I love having my Purple Wrath to push me through my workouts. I can see the benefits of using a creatine and will use the Green Magnitude whenever I have it in my stock and lastly I usually have a tub of pre-workout Jack3d lying around for a day where I feel sluggish (and don’t we all have those days!). Supplementation is just that, a supplement to your already (hopefully) solid diet. I’ll admit supplements help me accomplish my dietary goals and fitness goals alike. I hope that by sharing with you a little of my knowledge that I’ve acquired over the years has helped you. If you have any further questions

What’s a prohormone?

There’s a little confusion about them circulating around these days. Prehormone might be a better term, because technically they are precursor molecules to the actual hormones in your body. For the weight lifting and bodybuilding communities, prohormones are usually designed to mimic testosterone. For all intents and purposes, prohormones are like steroids, but have not been made illegal.

Are anabolic steroids(AAS) better?

Yes. But their illegality prevents many from obtaining them – and that’s where prohormones come in. Supplement companies continue to develop compounds that mimic the action of AAS yet fly under the radar of the FDA based on chemical technicalities. There are prohormones that have been banned already, and while going after steroids and prohormones isn’t exactly the most productive activity for the government to engage in when crackheads are out there vandalizing everything in sight, these chemicals have been vilified in our culture. Hence the companies producing them are typically coming up with newer, better products that some are even dubbing “Designer Steroids”.

Who should take prohormones?

First of all, only adults (21+) who know what they are doing. Just like with steroids, the user must have their training, diet, and most importantly, their actual cycle (and post-cycle!) planned according to their realistic goals. None of these compounds are magic free passes to Muscleland. Are you looking to gain weight or are you going to cut? It makes a difference. As we established earlier, PHs will mimic the effects of AAS, but through somewhat different chemical means to the same end. It is important that you understand that PHs are typically a bit harsher on the system – this is because most PHs are ingested, not injected. They must therefore be processed by your digestive system to get into your blood stream.

This is an obstacle to the molecule getting into the muscle. Because of the acidity of the stomach, just taking a drink of testosterone wouldn’t do much for you because it would be broken down chemically into other compounds (hence why AAS are typically injected). To get around this, many PH products are methylated – they have been combined with another molecule to preserve them until they are actually out of the stomach and absorbed by the intestines into the bloodstream. Solve one problem, cause another: methylated compounds are toxic to the liver. In controlled amounts, this is not a problem for a healthy adult, and the liver is able to recover when you end your cycle without a hitch.

Note: Another pro of methylation is that it prevents aromatization – the process by which testosterone is converted to estrogen by aromatase.

So let’s step back for a moment and review and synthesize what we covered so far:

• Be over the age of 21 – you don’t want to screw up your endocrine system by taking PHs too young.
• You must have your training program and diet tweaked to near-perfection. Not even AAS are magic, nor are PHs.
• Get a blood test to ensure that your liver and kidneys are healthy. Cholesterol is also a concern.
• Do NOT consume alcohol when cycling a methylated PH. Don’t hurt your liver like that.
• Do NOT use PHs if you are an athlete that may be tested for steroids. You will fail the test.
• Don’t use PHs without a properly planned cycle and post-cycle therapy. Otherwise you will get the same side-effects as steroids. Do you really want a rash of acne, droopy man-boobs, a shrill voice, and shrunken testes? I didn’t think so.

If I up my dose, will I get better gains?

In a word, no. Your body can only utilize so much of the stuff. Anything going too much overboard will just mean extra work for your liver and kidneys, and may or may not be converted to estrogen, which will work against you like delicious free cake against a fat kid. So save your money and go with the recommended dose appropriate for your body weight.

I really can’t drink while taking these?

You really can’t, if you want to protect your liver. If you can’t give up alcohol to reach your goals (and if you are lifting, you should have already or at least cut back – alcohol gets aromatized into estrogen, didn’t you know?) then you have very little business with prohormones.
How long can I cycle?

How long before the next? A safe bet for noticeable results is a two month cycle at the recommended dosage. Your post-cycle will usually be half that time. However, this does not mean you should hit your next cycle when you wake up the next morning. Waiting the same amount of time off your cycle as on will give your body the time it needs to return its normal hormonal duties. If you violate this strong suggestion touted by practically everyone that knows anything about hormone manipulation, you will probably rue the day you popped your first PH.

So what’s out there?

What would you recommend? First of all, there is a wealth of knowledge out there waiting for you. Do some research, and in particular a great way to do so would be to seek out people that are similar to you – are you a short mesomorph, or a tall endomorph? Ask people like you who have had successful experiences. By no means should you blindly follow their advice, but it’s a good reference point. Consult with a sports/nutrition coach that has experience training strength athletes, or a contest prep coach. These people should be quite knowledgeable in a way that most general practitionist doctors and nutritionists would be clueless.

Most prohormone substances will give you the effects of dulled-down anabolic steroids. However, they’re cheaper, and most importantly, legal. (You also don’t have to inject them – very good if you are needle-phobic.) One exception to this is 1-Testosterone. This compound does not require the body’s assistance in changing it into a usable hormone; yet had evaded the FDA’s banhammer because it is a naturally occurring compound. Unfortunately it eventually did find its way to the illegals list. A1 has a precursor product that has produced great results for multiple people: 1-Androsterone. Another 1-Test-type product is Methyl 1-D. Chances are, you don’t even need AAS or other illegal compounds to achieve your goals if you get your ducks in a line and supplement your regimen with Prohormones.

With a little investigation, it shouldn’t be hard to determine what’s best for you. Good lifting!

SHOCK MUSCLES INTO GROWTH: Change Your Routine!

Hormones such as human growth hormone (GH) and testosterone have been shown to play a role in muscle hypertrophy and strength gains. One of the core training principles for muscle hypertrophy among weight trainers is short rest— less than 1 minute between sets. In 1988, anabolic hormone guru William Kraemer, Ph.D., performed a study that literally changed the world of weight training overnight.

In this landmark study, Kraemer reported that heavy resistance training protocols with shortened rest periods (less than 1 minute) between sets elicited greater GH and testosterone response than resistance training protocols with longer rest periods (more than 3 minutes).’

A previous study published in the Journal of Strength and Conditioning Research examined the effects of three different loading routines on testosterone and cortisol levels. Subjects were randomly assigned to a power workout (8 sets of 6 reps, 45 percent of 1-repetition maximum, 3 minutes rest), a hypertrophy workout (10 sets of 10 reps, 75 percent of 1-repetition maximum, 2 minutes rest) and a maximal strength workout (6 sets of 4 reps, 88 percent of 1-repe-tition maximum, 4 minutes rest).The hypertrophy scheme (10 sets of 10 reps) increased testosterone and cortisol, whereas the power and maximal strength schemes produced little to no endocrine change. In general, the post-exercise testosterone and cortisol response to the hypertrophy scheme was greater than the other two schemes, which displayed largely similar profiles.

There is no doubt that short rest periods are going to lead to enhanced fat oxidation and a greater metabolic effect, but should you train with short rest periods year-round?

Longer Rest Periods Superior For Strength

A previous study published in the Journal of Strength and Conditioning Research found that short rest periods led to a decrease in the number of repetitions performed in the workout. In the study, resistance-trained men performed an upper-body workout consisting of two experimental training sessions. Both sessions consisted of 3 sets of 8 repetitions with an 8-repetition maximum resistance on six upper-body exercises: wide-grip lat pulldowns, close-grip pulldowns, seated machine rows, barbell rows lying on a bench, seated dumbbell arm curls and seated machine arm curls.

The two experimental sessions differed only in the length of the rest period between sets and exercises: one session was performed with a 1-minute rest and the other with a 3-minute rest period. It should be of no surprise that the group that rested 3 minutes between sets was able to perform a greater number of repetitions compared to the 1-minute rest session. Think about a few extra repetitions performed during each workout over a six-month period and how much added strength and size that would add up to. New research has shown that the body has an incredible ability to adapt to exercise.

Short Rest Periods Increase Anabolic Hormones During The First Week, But Effects Decline With Training

In a recent study published in the Journal of Strength and Conditioning Research, researchers from the University of Nebraska recruited subjects and randomly assigned them to a 10-week resistance training program with either 1 or 2.5 minutes of rest between sets, training four times per week. Subjects were advised to consume 1.7 grams of protein per kilogram of body mass each day to ensure adequate nutritional resources for training-stimulated adaptation. Researchers found that in the first week, the ‘1 minute between rest’ group exhibited a greater overall hormone response to weight training than the ‘2.5 minutes’ group.

In week one, post-exercise testosterone and cortisol levels were significantly greater in the 1-minute group than in the 2.5-minutes group. However, these differences diminished by weeks five and 10, in which post-exercise hormone levels in the two groups were similar. What this study shows is that the body adapts to its training routine; the physiological stress of resistance exercise is diminished with time. The bottom line is that you have to constantly shock your body with new training routines!

Longer Rest Period Increased Muscle Hypertrophy More Than Shorter Rest Period

Another interesting finding was that the longer rest period group (2.5 minutes) tended to have greater increases in muscle arm mass than the short rest period group (1 minute). Additionally, the longer rest period group tended to have larger increases in thigh mass.

The author concludes that periodic changes in training protocols are needed for increased anabolic hormones and that there is an adaptation response that occurs to training. The groups became more alike as the weeks went along, as both groups adapted to their training regimen?

The key point of the study is that the hormonal responses (GH and testosterone) were greater during the first week and had diminished by the 1011 week of training. The study emphasized that changing your workout reduces the training adaptation that takes place, and keeps you growing.