Body Building Archive

Best Muscle Building Supplements Review for Faster Muscle Gain

Best Muscle Building Supplements Review for Faster Muscle Gain

We all know that a huge range of supplements are available that are specifically geared towards building the lean muscle mass and after a strenuous workout they restore your body. For the most part, they work well for people but it doesn’t mean that all the supplements work for all people. To some of the supplements, some athletes will respond differently due to the unique nature of their bodies. Apart from all those differences, there are so many muscle building supplements available that most return across the board and show greatest benefits. Here are some of the supplement reviews given below that work best as a muscle building supplement.

  1. Creatine: Creatine is one of the best muscle building supplements which is also a naturally occurring substance within the cells of our muscles and primarily around the skeletal muscle tissue and approximately 95 percent supply of the body’s creatine can be found easily, whereas, throughout the rest of the body, the remainder is stored. As a creatine monohydrate for dietary supplement purposes, this naturally occurring metabolite has been produced and it is mainly used for the production and modulation of cellular energy. The amazing benefits of Creatine Supplement are:
  • It mainly helps to promote lean body mass.
  • It rapidly increases the volume of muscle cells.
  • These supplements are also best for faster post-workout recovery.
  • They are also beneficial in increasing the high-intensity performance of muscles.

Most of the athletes prefer Creatine for bodybuilding and weight training just because of the rapid pace at which the mass of muscle is built. It’s easy to stop taking Creatine for many because it is naturally produced by the body. Within 3 to 4 days, the Creatine level of body returns to normal, when an athlete stops taking this supplement.

Directions to use: The directions to use this supplement is 5 to 10 grams daily and take half of your daily serving with a pre-workout meal and take the other half with the post-workout shake.

  1. Beta-Alanine: It is another best-known body building supplement which is also naturally occurring non-essential amino acid that through food comes in your body. It is highly rich in protein like poultry. The performance enhancement in Beta-Alanine muscle building supplement is due to increase the levels of intra-muscular of Carnosine. The Carnosine levels are increased by over 60% through supplementation due to increase in Beta-Alanine as quickly as four weeks.

This is significant because our bodies accumulate a large amount of hydrogen during high-intensity exercises which can cause our PH to drop down. This acidification can cause decrease muscle performance, fatigue and shut down the neutral drive of our body which leads to the failure of muscles. Through Beta-Alanine muscle building supplement, increased levels of Carnosine can be maintained so that a bodybuilder is able to delay the accumulation of resulting acidity and hydrogen which can subsequently delay the muscle failure and muscle fatigue.

Additional benefits of Beta-Alanine muscle building supplement are:

  • It is beneficial for elevated endurance.
  • It helps to delay fatigue.
  • It can also improve the force output.
  • It also improved the ability of repeated sprint.
  • It allows you to works synergistically with Creatine.

Directions to use: The directions to use Beta-Alanine muscle building supplement id 2 to 6 grams per day. In order to reduce the skin-tingling sensation, take the smaller doses or Beta-Alanine throughout the day.

  1. Whey Protein: Whey Protein is also best-known muscle building supplement is the world of supplements. It’s been systematically surmised that most of the trainers and body builders can gain muscle mass and also improve their performance by consuming whey protein supplements or shakes. This supplement can provide a high amount of protein to your body so that you can jump-start the muscle growing process. As it helps to improve your muscle restoration and recovery so it can be typically consumed only before and after a workout to increase the protein synthesis. By adding a Whey Protein muscle building supplement to your exercise routine whenever you are trying to drop body fat or to add lean mass, can speed the loss and gain process. Here are some benefits of Whey Protein muscle building supplement given below:
  • Easily Digestible: One of the great benefits of consuming Whey Protein is that it is easily digestible as compared to other supplements. Most of the athletes and weight trainers can save their lots of time by consuming a whey protein shake whenever they done their workouts so that they can easily gain the benefits of the nutrients that are absorbed rapidly. It can immediately deliver amino acids to the skeletal muscle as whey protein; a muscle building supplement is a fast digesting milk protein.
  • Improved Muscle Growth and Repair: The body needs to repair itself when you complete an intense sporting event or a weight lifting workout so your body needs a specific nutrient in order to do that. Protein is one of the essential building blocks for muscle growth and repair so it comes packed in the form of whey protein shakes and whey protein supplements. Protein triggers a rapid muscle recovery when taken immediately after a workout.
  • As a Natural Appetite Suppressant: You can stave off hunger by eating a high protein diet so consuming a low-calorie diet can make it easier without suffering from severe hunger. Whey Protein muscle building supplements and shakes can be used as a snack between the meals or even used as a meal replacement. Before taking these just make sure that are not full of fats and carbohydrates.

Direction to use: Whey protein muscle building supplement can be consuming 20 to 30 grams at a time. It is also best to use as post and pre workouts and is also a convenient way to get proteins when whole food is not an option. While having a whey protein shake is ideal for post workouts so never rely on the other shakes, do your best to get in whole food sources at all other times in the day.

Best Bodybuilding Supplements

Muscle Building Supplement for Diabetic Patients

Muscle Building Supplement for Diabetic Patients

Most of the people think that those who suffered from diabetes cannot workout or take muscle building supplements like others but having diabetes is not a problem for you if you want to build your muscles. But the diabetic patients have to follow some precautions and when it comes to gaining muscles. Strong muscles more efficiently collect nutrients and oxygen from the blood as compared to weak ones, which means any physical activity you can do, will put less strain and cardiac work on your heart. This will also good for the heart as they also improve weight control and to the hormone insulin it helps the body to remain sensitive. Here are some tips and muscle building supplements that help you to build lean and strong muscles without affecting your diabetes.

Load up on Protein or Protein Bars: For healthy muscle building and muscle growth, protein intake is vital. Protein of your body is constantly drains and reserves for other uses like producing the hormones that result in less protein available for the building of muscles. As you body breaks down old proteins, you need to store and build new proteins faster. Those who are suffering from diabetes can consume protein about 1 gram per pound of the body, which is roughly the maximum amount of protein that your body can use in a day. Good sources of protein as a muscle building supplement for diabetic patients are Tuna, chicken, milk, eggs, cottage cheese and protein shakes.

Protein bars is also a healthy muscle building supplement for diabetic patients. As most of the protein bars are high in sugar and saturated fats to overcome the taste of healthy ingredients. However, there are also some proteins bars available that contain low-sugar and low-fat which may not significantly impact your level of blood glucose. Proteins bars that are used as a muscle building supplement like Allmax Isofemme, and Doctor’s CarbRite Diet Bars which have fats 6 grams or less than this and sugar per bar I gram or even less, as these protein bars are high in protein so they are enough to support for weight lifting. The best part about these protein bars is that they both use sugar alcohols in it which can provide fewer calories as compared to sugar so that’s why they don’t cause a quick increase in the level of your blood sugar.

Before Workout, Have a Healthy Protein Shake: For improving the strength of muscles while doing training protein shakes are very necessary. Most of the trainers take post workout shake but according to the latest research drinking protein shake at least 30 to 60 minutes before exercising that contain at least 6 grams of amino acids which is a muscle building blocks of protein and also add 35 grams of carbohydrates in the protein shake will increase your protein synthesis more as compared to drinking the same protein shake after the training. This protein shake is a healthy muscle building supplement for diabetic patients who think they don’t take any supplement with this disease.

To your working tissues, exercise increases the flow of your blood and before workout drinking a carbohydrate-protein shakes may lead to greater amino acids in your muscles. Whey protein is another healthy muscle building supplement and also good for diabetic patients for the growth and strength of their muscles. Good quality of whey protein per serving usually contains up to 30 grams of proteins as well as a healthy supply of minerals and vitamins.

Weight Gainers Supplements: Weight gainers are another high-calorie and high-protein muscle building supplement and it mostly come in the form of powder. Unfortunately, these weight gainers use fat and sugar to increase the calorie content. But there are some weight gainers muscle building supplement that provide fiber and also contain low-fat and low-sugar content. These types of weight gainers muscle building supplements are beneficial for the diabetic patients like Cytosport Cytogainer. In each 570 calorie serving of these weight gainers supplements it contains 6 grams of fat, 7 grams of sugar and 4 grams of fiber.

Supplements for Pre-Workout: Typically, pre-workout muscle building supplements are in the form of powders that contains Caffeine, Creatine, and amino acids. If you are a diabetic patient than for safety measures you can use a caffeine-free supplement for pre-workouts. According to the study of Diabetes Care from August 2004, caffeine may have a negative effect on the ability of your body’s to regulate the levels of glucose.

Protein powder as a Supplement: in per serving, protein powders mostly tend to contain calories between 100 and 200 and they primarily offers protein and much fewer grams of carbohydrates and fats than weight gainers. However, the protein powder still may contain saturated fats and added sugar. Just because of this reason, the diabetic patients may want to choose a whey protein isolate which is almost a type of protein powder as they contain 90 percent protein per scoop and a very little amount of fat.

After Training, Eat a Healthy Meal: All the diabetic patients should take extra care of their health while doing workouts and taking a supplement for muscle building. Snacks and post-workout meals should be high in protein and carbohydrates and to fuel exercise carbohydrates are needed. Carbohydrates also play a role in the release of insulin as well as being a vital energy source, which helps to regulate the levels of blood sugar and also considered as one of the most potent anabolic hormones of the body. In order to keep their blood sugar levels under control, people with diabetes are generally advised or suggested to limit the intake of their carb as their bodies are struggling hard to produce the insulin. It is also advised to all the diabetic patients that cut out bad carbs and replace them with the good ones like replace processed carbohydrates that found in white bread, potatoes, rice and pasta with the unprocessed carbohydrates like fresh vegetables, fruits, nuts, seeds, beans and with the whole grain versions of rice, pasta and bread.

By following some healthy instruction, diabetic patients can easily build and, strengthen their muscles and all the healthy muscle building supplements with low fats and sugar will make it easier for them.

Upper -Body Push Workout

Upper -Body Push Workout

We all know workouts are a necessary element not only for women but also for men to stay healthy, fit and smart. Workouts are not only good for your health but also to stay active. Now many of the online websites and exercise and nutrition programs share proper workout plan for those who don’t have time to go to the gym. You can simply follow these workout plans at home also with a proper diet plan. Here is a workout plan given that only proof a muscle building routine doesn’t need to be complicated to be effective. This upper-body push workout plan for Tuesday is systematically crushed your triceps, shoulders and chest and, in fact, you will love the simplicity of this workout plan. This workout plan is simple and effective for your upper body as it shapes your upper body well. This workout plan is also easy as it doesn’t contain very difficult exercises. While doing this workout plan, chances are, it will challenge your upper body for gains like never before, and pushing muscles like never before.

General Guidelines for Workout: In the exercise format, try to complete the workout and only insert your exercise choices in the form of workout. With a resistance that can fit the exercise prescriptions listed, work to achieve muscular overload. Record the resistances and training date used and the repetitions achieved for each performed workout. Use properly safety conscious and exercise techniques in order to get maximum effective result. When the exercise techniques cannot be maintained use a spotter or stop on certain exercises. According to exercise prescription, attempt to progress on each workout in terms of using more resistance and in terms of doing more repetitions.

Procedure to do it: For the first four weeks, perform this workout plan on every Tuesday. The details of all exercises are given below, with its complete set of instructions, all you have to do is to make sure that you finish all the sets and reps for one movement before moving on to the next step. Of your own choice of cardio, finish off the workout with an optional 20 to 30 minutes. Here is the detail and instructions of all exercises are given below:

Barbell Pause Bench Press Exercise: For about six to eight maximum repetitions, choose a load that you can press. For every minute on the minute (EMOM) perform 2 to 3 reps for 20 minutes straight. Rest or weight until the next minute begins if you complete your reps before the end of the minute. For the 20 minutes straight, once you can do the 3 reps every minute on the minute then increase the load by the ratio of 5 percent or 5 pounds. This exercise plan requires strength and stamina for doing it, but this exercise is best for the upper-body push.

A Dumbbell single-arm overhead press exercise: Here is another effective exercise that is included in your Tuesday workout plan for the upper-body push. This workout plan requires a lot of strength and stamina, but its results are also effective and quick. The very first step for doing this exercise is to grab a dumbbell of 20 to 25 pounds. For 10 minutes, perform at least 10 reps every minute on the minute. On the remainder of the minute, do all the 10 reps on your right side and then rest for a minute. Switch to the other arm and do all 10 reps again on your left side when the next minute begins. Increase a load of dumbbell by 5 pounds, once you can do 10 reps for the 10 minutes straight per side.

Tempo Push-up Exercise: Start this step by doing 5 rounds of push-ups in which each round is of five minute long which further followed by one minute rest after each round so the total time for 5 rounds of push-ups is 10 minutes. For every round below, follow the prescribed tempo and try to complete as many reps of push-ups as the tempo will allow in a minute. Following are the description and instructions of each round with the prescribed tempo.

Round 1 is Eccentric (3-1-1): This round means lower for 3 seconds then pause for just 1 second at the bottom lift for 1 second.

Round 2 is Isometric (1-3-1): This round means lower for only one second than pause for further 3 seconds at the bottom lift for 1 second.

Round 3 is Concentric (1-1-3): In this round you have to be at lower for 1 second then pause for further 1 second at the bottom lift for 3 seconds.

Round 4 is continuous: This round is continuous which means you don’t have to stop while doing push-ups. In this round, go lower for 2 seconds than lift for 2 seconds without any pause at the top or bottom.

Round 5 is Max Iso: In this round, go down lower into the bottom for a push-up so that your chest hovers is just a bit above from the floor. Now try to hold this position as long as possible. If you don’t have this much stamina then at least holds on to this position for a minute.

These all are proper tempo push-ups that require a lot of energy, strength and stamina and its results are also very quick and effective. Push-ups are the best workout for upper-body push but if it can be done with proper instructions and by following all these rounds and prescribed temp the results will be more effective, positive and quick.

Bear Crawl exercise: For at least 10 minutes, do a bear crawl. Bear crawl may look easy, but it requires strength for doing it. You can perform a bear crawl exercise in a couple of different ways. The first option of doing a bear crawl is to do it continuously for 10 minutes and rest only when needed. The second option for doing a bear crawl is performed it for 30 seconds continuously then rest for 30 seconds. With every passing week, add a second of work in a bear crawl and remove a second of rest.

This is the workout plan for the upper-body push for Tuesday. Follow this plan on every Tuesday and see the positive results. After few weeks, you will see a positive difference in your upper-body.

Workouts for Bodybuilding

Workouts for Bodybuilding

When you take a close look at the members of the Gym working out and come back a year later at the same Gym you will notice that most of the people you saw last year are still using the same weights. The reason of this is, most of the bodybuilders stick to their usual training programs and waste their time. There would be many more massive bodybuilders if the buildup of muscle mass and mass was actually connected with the common amount of general training. However, as reality has shown, since this, with the typical bodybuilding program a few things seem to be wrong.

Since most of the bodybuilders tremendously complicate achieving their strength and muscle build-up goals by unnecessarily creating their own obstacles. At least those people who are interested in the subject of this book, the majority of them, call themselves hardcore bodybuilders. Hardcore, is something completely different, however, it doesn’t mean training for three hours six times a week and copying Lee Haney’s training for a competition. What actually makes a true hardcore bodybuilder is he only has the necessary discipline, willpower, perseverance and ambition so to create a sensible training plan and over a prolonged period of time carry it out without compromise. Forget all those long and endless training plans and think about basics without which a massive and strong body cannot exist.

Few basic training plans include High-intensity training plan, relatively low repetitions training plan, progressively heavier weights training, sufficient rest period training and plateau training and phase training plan. These all training programs considered as the essential factors. These are necessary for the quick buildup of muscle mass and strength mass. The effectiveness can be considerably increased, in combination with the nutrition tips. It is not suitable for a long time natural bodybuilders because it is based on high intensity. Here is the training schedule given below which is obviously intended as a suggestion but in order to meet individual needs it can be changed by every athlete as long as the discussed principles are met.

Here is the eight-day training cycle in which one-day training and one-day rest, one day on and one day off.

  • Day 1 for biceps and chest:

Bench presses 3 sets with 6 to 8 reps

Dips with added weights 2 sets with 8 to 10 reps

Incline bench presses 2 sets with 6 to 8 reps

Barbell curls 3 sets with 6 to 8 reps

Dumbbell curls 2 sets with 6 to 8 reps

  • Day 3 for Thighs:

Squats 3 sets with 6 to 8 reps

Leg curls 2 sets with 8 to 10 reps

Leg presses 2 sets with 8 to 10 reps

  • Day 5 for Triceps and Shoulders:

Upright row 2 sets with 8 to 10 reps

Presses behind neck 3 sets with 6 to 8 reps

Side laterals 2 sets with 8 to 10 reps

Triceps pulley pushdown 2 sets with 8 to 10 reps

Lying triceps presses 3 sets with 6 to 10 reps

  • Day 7 for Calves and Back:

Lat pulls to neck 2 sets with 8 to 10 reps

Chins with added weight 3 sets with 8 to 10 reps

Barbell bent-over row 2 sets with 6 to 10 reps

Standing calf raises 3 sets with 8 to 12 reps

Seated cable row 2 sets with 6 to 10 reps

Seated calf raises 2 sets with 8 to 12 reps

Uneven days are only the training days and the even days 2nd, 4th, 6th and 8th day is a complete rest day. There must be a 3 to 4 minutes interval between various sets.

Answers to 10 Common Muscle Growth Questions:

Answers to 10 Common Muscle Growth Questions:

  • A person, who wants to gain weight and is on his way of muscle building, has a lot of questions in his mind. This article will surely help you resolve a lot of your problem related to muscle building. I answer 20-40 question related to muscle building per day as I work in lifting industry. When you begin seeing the same question every year you think that there’s surely a reason behind it. The most popular 10 questions that are repeatedly asked are in the following discussion.


  • As I work and belong to the weight lifting industry, it’s my responsibility to answer every question that people ask and to clear the confusions in their minds. It’s simply not possible for me to write a lengthy article about every question that people ask. I consider it my mission to help as many people as I can in building strength. Therefore, I thought to answer the questions briefly about the muscle growth.


  • What is the perfect workout program for growth of muscles? There is actually not any best program for your muscle growth. The conclusion depends upon your consistency, progression, patience, plenty of food and quality exercise choices.


  • Will cardio limit the muscle growth? Cardio would not limit the muscle growth unless you’re not eating plenty of food. It can only be risky if your cardio sessions are excessively lengthy.


  • Which is the best rep range for muscle building? The key to muscle gains is only progression. Otherwise, there is no magical rep range. Stick to 8-15 for machines and isolation sets and 5-12 for compound exercise sets.


  • How can I switch up workouts? There is actually no frequent need to switch up workouts. You should consider progression a key not confusion. You should evolve the muscle building trainings according to the needs of your body. Move gradually to the heavier weights.


  • How much struggle I need to do for each set? You should do as many reps as possible, unless you feel that you’re going to fail doing the next rep.


  • What is the result of muscle gain in about 4 weeks? You need to be patient in this field of muscle building. You cannot gain enough in just 4 weeks it requires years to gain a huge muscle mass. You need to enjoy the process and lifestyle of building muscles.


  • What if I add more abs exercise to my work? You can add it but it won’t help you make six packs. The only way to carve the abs is by losing the body fat.


  • What if I add another chest or bicep workout? Adding more weight doesn’t mean it will increase the muscle gain. You need to be patient and follow a particular routine to get stronger.

Is my friend correct when he says that I don’t need to build muscles? Have you ever seen weak bodybuilders? So no, your friend isn’t correct. You need to remain as strong as others do.

Best Bodybuilding Supplements