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Is BCAA Supplementation Necessary?

Is BCAA Supplementation Necessary?
Your Guide to If And When
You Should Be Taking BCAAs


They say that everything old will be new again, and lately this is certainly the case with BCAAs. If you came of age training in the 80s and early 90s, you remember when BCAAs were a cutting-edge muscle-building supplement. Those chunky brown TwinLab bottles of aminos! Of course, then came creatine and whey isolate and pump complexes and countless pre-workout variations. The humble BCAA found itself on the bottom shelf with fish oils and vitamins.

What happened? The prevailing wisdom held that although the BCAAs leucine, isoleucine, and valine were certainly important (they are after all, crucial factors in protein synthesis that can only be acquired through food sources), most people got more than enough of them fro...

Are You Training Hard Enough To Build Muscle Mass?

Are You Training Hard Enough To Build Muscle Mass?


4 Loading Strategies for
Ramping Up Intensity and Gains


Oh, we’ve all been there. Call it “The 3 x 12 Blues.”

What’s up for today? Bi’s and tri’s. You load up the triceps pushdown with roughly 70% of your one-rep max and here we go. One, two, three, zoning out, zoning back in, eleven, twelve.  You step back, waiting forty-five seconds, a minute, bouncing on your toes to look busy, and then go again. The magic twelve. Same as it ever was.

Maybe you can see yourself in one or more mirrored walls at the gym. How long has it been since you’ve looked any different? Why aren’t you growing?

Maybe it’s because muscles love routine. They love routine because it allows them to adapt to ...

Proteins Ranked From Best to Worst

Proteins Ranked From Best to Worst

Which Are Muscle-Building Gold?
Which Are Useless? Here's Your Definitive Guide!


No matter where you are in your journey to a better physique, optimal intake and delivery of protein should take center stage. High-quality proteins fuel your muscles with a continual and healthy supply of key amino acids that help to maximize muscle protein synthesis, promote fat loss and improve your body composition.

Note that we said “high-quality” proteins, because you are kidding yourself if you think all proteins are the same. While other tissues can use a combination of 20 different amino acids to build protein, skeletal muscle relies heavily on nine of them. These are the essential amino acids, the ones we must consume in our diet.

What is the single ...

Supplementation Strategies for a Successful Cutting Phase

Supplementation Strategies for a Successful Cutting Phase



Trim the Fat, Keep Your Hard-Earned
Muscle In Time For Summer


Well, the fun part is over. If you followed the guidelines provided in our winter Bulking Up feature, you're looking at a different guy in the mirror today. You’ve been lifting and eating and eating and lifting all winter and into the spring, growing bigger and bulkier day after day. Are you big? Yes you are! Do you want to take your shirt off? No, not really.

Now comes the tricky part. The moment where you turn all of those squats and calories into a ripped, shredded and rock hard work of art. You’re ...

What Time Of Day Is Best For Your Workout?

What Time Of Day Is Best For Your Workout?

Harnessing Your Circadian Rhythms to
Derive the Most Benefit From Your Workouts


In the world of day-to-day training, there are two types of people. There’s the person who arrives at the gym bright and early, before work, looking to get their metabolism churning and jump start their day with a high-intensity workout. This person might be fueled with just a cup of coffee and looking to turn an early-hour caloric deficit into some excess fat loss. If this person is male, they also might be looking to harness a morning peak in testosterone levels for added strength and aggression.

And then there’s your afternoon/early evening workout warri...

How To Read A Protein Label

How To Read A Protein Label

Avoid the Scams and Get Maximum Value
From Every Gram of Protein You Consume


It’s not always fun being a protein manufacturer. Every day brings new challenges, whether they’re raw materials shortages, budget constraints, or the ever-increasing marketplace dominance of one particular gigantic online retailer. (Is that a smile on the box? Or a smirk? We never know.)

Always there’s the pressure of the bottom line. Can you get the protein into the jug and make enough of a sliver of profit to survive another day? There is one aspect of the marketing process that many protein manufacturers absolutely love, however. That’s designing a new label for a new or already existing product.

That’s where the fun is! Bring in some designers. Have them compete with each other to cr...

All Day Whey

All Day Whey


Tips For Increasing Your Protein Intake By Adding
Natural-Flavored Whey Isolate to Your Meals


If you’re a fitness-conscious person, focused on maintaining peak physique and performance, you already know the importance of maximizing protein in your diet. Protein supports the repair, recovery and growth of healthy muscle tissue, which in turn facilitates enhanced training capacity while burning excess fat for fuel. Protein intake also generates thermogenic activity, as it requires more energy to digest and utilize than either carbs or fats. In short, protein is a nutritional “win-win” proposition.
NW Recipe 1
You know this, and food manufacturers know it as well. That’s why ...

Supplementation Guidelines For Bulking Up

Supplementation Guidelines For Bulking Up


Get Big and Prioritize Muscle Mass
Over Fat Gain With Targeted Nutrition


The most common error bodybuilders make when they’re trying to bulk up is they simply don’t eat enough. Even experienced bodybuilders often under-estimate the steep increases in caloric intake necessary to add significant mass. That’s a problem, because the most ambitious, aggressive workout regimen in the world won’t generate appreciable gains if your body is under-fueled. Under-eating is a recipe for failure.

Before we address guidelines for boosting your caloric intake into optimal range, let’s figure out how many calories we need to maintain your current mass. To do that, we’re going to need to figure out your Basal Metabolic Rate, or the number...

The Next 3

The Next 3

Going Beyond The Squat, Press,
And Deadlift To Make Bigger Gains


Any lifter worth his salt spends the majority of his programming on improving strength with The Big 3: bench press, squat and deadlift. Each of these moves has tremendous value for anyone looking to get bigger, stronger, leaner or more athletic. But that doesn’t mean that the rest of your workout should be filled with less impactful movements. In fact, there exists a second trio of exercises that can greatly improve your ability to pack on lean muscle and hoist Herculean weight loads in the gym. Here’s why you should be spending more time on the pull-up, the dip and the Romanian deadlift.

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