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21.02.2014
Frustrated that there was not a program for women to gain lean muscle mass while staying lean, I went ahead and developed one! So you want to know about the 12 weight gain supplements that are going to help you on your journey to build more mass and muscle? Chances are if you are reading this article that you are serious about building muscle, supplementation, training and dieting. DAA is a non-essential amino acid but is actually one of the best testosterone boosters out there.
Given how inexpensive this supplement is you would really be foolish to miss out on the benefits in can give you during your bulk.
Creatine Monohydrate is actually produced naturally in the body but can also be obtained from food or supplements. It allows you to lift more weight and recover faster without necessarily having to consume more calories, making it easier to continually overload the muscles without having to go into too great of a calorie surplus.
When you are starting to take creatine take 0.3kg per day for the first week, then 5g per day after that. Vitamin D is a vitamin that you can get naturally by exposing your skin to sunlight, or by taking Vitamin D supplements. Given that most of us live in countries where getting direct sunlight exposure is very difficult for half of the year, the only practical way to make sure our Vitamin D levels are high is by taking a supplement.
As you can see ita€™s a great supplement for overall health but particularly for making sure testosterone levels are where they need to be to make sure bulks are successful.
You will then be able to determine what you current levels are and just how much supplementing you need.
ZMA is a supplement that contains Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6. Most people dona€™t realize but these supplements are actually depleted when we sweat – so if you are doing a lot of physical activity you just might be deficient. In fact, if your insulin sensitivity goes out of whack you are more likely to put on fat during your bulking phase instead of muscle.
Supplementing with Beta-Alanine boost your endurance, muscle strength and explosiveness while working out all while minimizing the fatigue after each set. Since we are trying to put on as much mass as possible during our bulk while minimizing fat loss, ita€™s not hard to see why Beta-Alanine is an important supplement. You have some options as to when you take this supplement – although it isna€™t necessary, some people like to take it pre-workout. Some studies suggest that taking it with creatine will help improve your body composition so that is certainly a good option for some people.
Branched Chain Amino Acids or BCAAs are actually three amino acids – Leucine, Isoleucine and Valine. Pure BCAA products in particularly tend to be quite pricey given that they contain no carbs or fats.
Chances are you havena€™t heard of this one but we promise you in a few years it will be carried on the store shelves of every supplement retailer.
Studies have shown that people who take Fenugreek while doing a resistance training program experience much larger testosterone levels compared to those who dona€™t take it. While this alone wona€™t make huge differences in your physique, when you add it to the other supplements on the list together they will make a big difference particularly over the course of several years. Sodium Bicarbonate is actually baking soda – a standard item found in most households.
Taking baking soda will actually increase your maximum power output for anaerobic activities like bodybuilding – that means you can lift more weights thereby allowing you to overload your muscles more effectively. Ita€™s worth noting that sodium bicarbonate contains a lot of sodium, so if you are trying to avoid sodium be careful with this one. Also some people get upset stomach from baking soda so if you feel ita€™s impacting your system negatively then adjust accordingly. When we are on a bulk we are consuming a lot of calories every day – more than our body needs, really. The great thing about a digestive health supplement is that it can help absorb the nutrients from the food, reduce bloating and help regulate your bodya€™s ability to get rid of waste. If your digestive systems is working well you will be less likely to run into issues like extra fat gain and your body will be able to focus on performing at ita€™s highest level in the gym. This supplement has been shown by multiple studies to decrease muscle soreness after working out. By taking this supplement you can ensure you recover quickly so you are ready for your next workout.
Some consider protein powder to be more of a food than a supplement, nevertheless it still belongs on this list. It improves the speed at which your muscles recover, boost protein synthesis and most importantly helps build quality muscle mass. It doesna€™t matter how good your supplement stack, workout program or diet is if your testosterone levels are low. Ita€™s easy to find out if your testosterone levels are low – just get a quick blood test done. In fact, many of the supplements on this list should be included in the ingredients of a quality product, so if you choose the right product you are getting a few ingredients in only one product and that can save you a lot of time and money.
Taking a high-quality testosterone boosting product will ensure you get the best results and maximize your muscle gains.
These products are for the dedicated lifters out there that are willing to go the extra mile to achieve their ideal physique.
So there you have it guys, hope you absorbed some of this information about weight gain supplements and learned something you didn’t already know. A: Human Growth Hormone (HGH) is almost immediately converted by the liver into the powerful growth-promoting hormone IGF-1 (insulin-like-growth-factor-1) . 5) Consume a protein supplement during a strength and conditioning program –  This significantly increases IGF-I concentrations.
Developing cannon ball sized delts is challenging.  The following are some of the best exercises to really pack on mass to your deltoids. Even though the primary muscle worked is your pectoralis major, your anterior and medial deltoids assist the chest (and triceps) in pressing your body weight back up from the ground. Some of the better bicep exercises include: Barbell curls, incline dumbbell curls, rotating dumbbell curl, hammer curls and close-grip chin ups. Some of the better exercises for the triceps include: Weighted dips, close-grip barbell presses, skull crushers, cable pushdowns and diamond push ups. Some good bodybuilding exercises for the upper traps are deadlifts, upright cable rows and barbell shrugs. The more small meals you eat, the more efficient your metabolism will be at burning calories and building muscle mass. Place turkey sausage patties on a paper towel in microwave and cook on high power for 30 seconds. Mix cornstarch, brown sugar, garlic powder, ginger and soy sauce with remaining broth until smooth; add to the pan. By having the load behind the body, the forces on your spine are much less compared with a regular back squat. Growth hormone (GH) is produced by the pituitary gland, which gets its signals straight from the brain.  Your body releases GH every 3 to 4 hours. GH is almost immediately converted by the liver into the powerful growth-promoting hormone IGF-1 (insulin-like-growth-factor-1).


3)      Increase protein intake.  Frequent intake of protein has a direct effect on an elevated release of GH. When we are younger, training for mass and strength is important for athleticism and aesthetics.  As we age, working out for muscle mass prevents bоne loѕѕ, аnd minіmіzе thе chаnсes оf cardіovasсulаr рrоblemѕ. Whеn buildіng musсleѕ, especially over 50, lіmit уоur weіght-traіning wоrkоuts to no morе thаn 40-minutes to onе hоur.  Thіs is the рoіnt where cortіѕol, the stress hоrmone, реakѕ оut. Incline cable flyes focus on defining and developing the inner and upper portion of the chest.  Cable flyes also aid in developing deep striations within the chest.
The Turkish get-up is a highly functional movement that requires all the muscles of the body to work together. Do you refuse to inject gear but wish your clothes fit a little tighter in your chest, arms and legs?
Carbs are a major source of fuel for our bodies.  You should include complex carbohydrates throughout the day even at night. Compound movement are movements which move multiple joint and stimulate a lot of different muscles at once.
Performing the same routine each week will, inevitably, cause plateaus and put the breaks on your mass gaining goals. Studies show that your testosterone levels dramatically reduce after 1 hour of intense training.
When it comes to building mass, there are plenty of exercises out there, but the most effectiveness for mass and strength is the squat.  The squat is the one exercise that stands out above the rest and offers the greatest results in building muscle and power. The squat might be the one exercises to focus on, but there’s not just one way to perform them.
As with both legs, keep your lower back arched and descend until your front leg is parallel with the ground. Bodybuilding’s main goal, for either competitive or aesthetic purposes, is developing muscle mass through weightlifting and a strict diet. We had nutritional questions about putting on mass, and celebrity trainer Gunner Peterson had answers. Pack on dense muscle in a hurry with this guide that will provide you with all the right nutrients and supplements. You will lift a lot of weights and get strong, but also have flexibility to do your favorite CrossFit workouts. It was a really fun and exciting project for me, that has now helped lots of other CrossFit women get stronger in order to excel at their sport.
You probably know about some of the basic ones we will cover in this article but I bet you won’t even recognize some of these supplements and you want to find out more about them. As we know, increasing your testosterone levels leads to greater muscle growth, more sex drive and faster recovery. Ita€™s one of the most commonly used supplements for bulking given that is has been shown to improve your performance in the gym and add some mass to your muscles.
Given that our objective during a bulk is to increase muscle mass and boost strength while simultaneously keeping fat gain to a minimum, creatine will certainly help you achieve these goals.
While there are a variety of different creatine products out there we recommend going with creatine monohydrate as it is the most studied and most cost-effective. Given that it is a fat-soluble vitamin it will absorb best when taken with a fat source like fish oil or a meal with fats.
When Vitamin D levels are high it causes testosterone levels to increase, blood pressure to drop and it reduces risk of cardiovascular disease. Depending on your skin tone you might need more of this supplement, but the best way to start is with a trip to your doctor for a blood test.
Given that Zinc and Magnesium are very important for recovery, the immune system and the nervous system ita€™s no surprise that this supplement makes its way into most successful bodybuildera€™s supplement stacks.
This is a state you definitely want to avoid given that it is associated with higher blood pressure and decreased insulin sensitivity. Studies on the impacts of Beta-Alanine on college athletes showed that athletes taking the supplement were able to put on more mass compared with those who didna€™t. While this supplement is helpful due to ita€™s ability to improve workout performance during a bulk, it is equally effective on a cut.
Consuming them will improve your muscle growth and speed up recovery time not o mention you will get less muscle soreness and feel more energetic. Now consuming tons of BCAAs doesna€™t mean you will be able to amplify the benefits forever. Taking BCAAs will ensure you are building muscle throughout the day which means better results from your next bulk. They also help increase your hunger which is helpful if you are having a hard time reaching your calorie surplus each day. What you might not know is that it can actually improve your gym performance, endurance and recovery times.
Given that progressive overload is the cornerstone of bodybuilding this will lead to faster gains down the road. Ita€™s nothing to worry about – it will flush out of your system, but some people have to avoid salt for health reasons. Therefore, ita€™s important to make sure these excess calories are stored as muscle and not as fat. When on a bulk ita€™s crucial to get enough work in to properly stimulate the muscles for growth. You can take 6-8g of L-Citrulline an hour before your workout to get the enhanced endurance effects while minimizing the risk of delayed onset muscle soreness.
Although it might seem expensive when you price it out ita€™s one of the cheapest sources of protein but also one of the highest quality forms.
If you arena€™t getting enough protein in your diet you can drastically slow down your gains and performance at the gym. Any amount above this wona€™t really give you much more benefits – youa€™d get more out of consuming quality carbs and healthy fats. Hormones play a huge role in regulating how your body reacts to things like food, weight training and cardio.
If your levels are low you can expect to experience extra fat gain, slow recovery times and weak gym performance. However, even if your levels are at a normal level you will still benefit tremendously from a testosterone booster. Many of the weight gain supplements we discussed above increase the natural testosterone production in the body which is actually great for building muscle. The emphasis is on the anterior and lateral deltoids, as well as the trapezius, upper pecs and triceps. The majority of the stress is on the lateral head of the deltoid, trapezius and secondarily, the anterior deltoid, supraspinatus, infraspinatus and teres minor (muscles of the rotator cuff). The fibers of the pectoralis major run like a fan across the chest and are located on the front of the rib cage.
Some good bodybuilding exercises for the levator scapulae are dumbbell, barbell and cable shrugs. The deltoids derive their name from the Greek delta, or triangle, as the muscle resembles a triangle in shape. For example; With the barbell squat, perform two warm-up sets then load the bar with your working weight. When you’re focused on maximum mass, 20 minutes of cardio, for heart health, is all you should perform.


The deadlift is a phenomenal way to work every muscle in the lower body and strengthen the entire back and its surrounding muscles. If you are determined to accomplish that increase in muscle mass, then why not get down with the powerful deadlift at least once per week?
The body position also ensures less forward lean, placing more emphasis on the quadriceps, hamstrings, and gluteus maximus.
As a younger bodybuilder, you still need to plan out what you eat in order to look and perform your best. Two effеctive bodybuilding ѕupрlements are our JBT LABS Anabolic FX  and Amino Influx.  If yоu takе Anabolic FX 30-minutes prior to training and Amino Influx post training, you cаn maximize muѕсlе реrfоrmanсе аnd recovеry. When performing this exercise, pause at the peak of the movement and really squeeze your pecs together. Perform this exercise and build true strength through the abdominals, shoulders, quadriceps and calves.
For example, exercises such as squats, deadlifts, presses, rows, and pullups are all compound movements. If your sessions typically go longer than an hour, you’re sabotaging your muscle growth.
Sure, that sounds like a tremendous amount of water, but water is needed for energy and to transport nutrients into the muscle cells.  This is especially important if you take supplements. Lift the weight back up and repeat until you finish the predetermined number of repetitions.
When you go back to regular barbell squats you will be amazed and how much stronger and thicker you will be.
However, bodybuilding will help you in many other ways such as living longer, decreasing stress, having more energy and simply feeling healthier.
Walking around with more muscle and strength makes you feel good about how you appear in the eyes of others and in the mirror.
This helps develop a good body shape, improve the immune system, remain attractive to the opposite sex, even as we age and avoid serious health issues such as diabetes, obesity and cardiac arrest. Those numbers don't sound crazy, but as a lady you likely know how difficult it is to gain pure muscle! Given that testosterone and Zinc levels are important when it comes to building muscle mass and increasing strength ZMA should definitely be part of your supplement stack during your bulk. Just make sure you focus first hand on your diet and training before purchasing supplements. With a barbell you can handle heavier loads, just remember to mentally focus on your weaker side to keep your strength as even as possible. To fire more trapezius fibers, take a narrow-grip and bring your elbows past shoulder height.
It functions to bend and turn the neck left to right, pulls the head backward and elevates the scapula upward.
This will aid in muscle thickness and prevent muscle tissue for being broken down for energy. The secondary muscles involved are the anterior deltoid, triceps brachii, pectoralis minor, rhomboids, levator scapulae, latissimus dorsi and teres major. Yes, the under 20 yrs crowd can almost eat what they want, but to be big, ripped and healthy takes careful planning and lots of clean food.  As уоu gеt оlder, yоur metаbоliѕm slows down and your body has an easier time storing fаt. The other benefits include improved core strength, shoulder stability and hip mobility and extension.
We’re not saying take it to the extreme where you have to vomit each workout, but really just shy of that! Our bodies need fat to function correctly and efficiently.  They are an energy source for the body and regulate most of our bodily processes. For example, perform 5 heavy sets of 5 reps for three weeks, then switch to 8 sets of 8 reps, etc… The change  will keep your body growing. One way is to execute a split squat (one leg on a bench behind you and the other on the ground). Most bodybuilders walk around their neighborhood knowing that people who see them are impressed by how good they look.
You will be able to acquiring new friends,who have common interests or wish to look like you. IGF-1 is the channel through which other hormones and anabolic agents must pass before they can achieve their positive effect on muscle tissue. Unlike a barbell, where your dominant side can do more of the work, it keeps your strength even.
The anterior (front) head raises it away to the front, the lateral (middle) head moves it away to the side and the posterior (rear) head moves the arm away to the rear. However, you can go to your local vitamin store and spend more money picking up another brand. If уоu timе уour еаting right, your body will utіlіze more of what you eat for rеpairing damaged  musсlе tiѕѕuе.
You will improve your social life as these friends will want to keep in close contact with you.
Also, women like touching big muscles and most get turned on when they discover how much size you actually have. With the palms facing forward, the emphasis is on the lateral head and with palms facing each other, the anterior deltoid does most of the work. It functions to move the forearm towards the shoulder (elbow flexion) and supinate the forearm (turning the hand from a palms-down position to a palms-up position). It functions to extend the elbow (straightening the arm) and bring the arm down towards the body (adduction).
Eating 1 hour prior to lifting and immediately afterward are crucial times for any bodybuilder. The added benefit to performing the squat is this amazing exercise also boosts testosterone levels, and produces an increased anabolic hormonal response.
If you opt for a barbell, be sure the bar is on your shoulders like normal, and the stress is primarily on the front leg. Even though it is not always factual, people assume that out of shape individuals are lazy. When you train heavy and with intensity, your body thinks you just escaped from a preditor where a survival need was meet.
This not only results in leg development, but additional growth to the upper body (shoulders, chest and arms). Arrange the zucchini slices over the chicken, sprinkle with the mozzarella and the remaining parmesan, and top with the remaining sauce.
The meal should contain protein, carbohydrates and healthy fat.  Some expеrtѕ reсоmmеnd at least 25 grаmѕ оf рroteіn, 100 gramѕ of сarbohуdrateѕ, аnd аbout 30 grаms оf hеalthy fаtѕ. Your body builds up thicker and stronger, to give you a better chance of survival next time.



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