A closer look at the supplement industry

A Closer Look At The Supplement Industry

Let me start by saying that this industry is a mess. Supplement companies are nothing more than vultures preying on the insecurities of the image-conscious consumers whose priority is gaining weight and muscle. Let’s face it, the bodybuilders that are the face of these supplement companies may actually use the products, but they are merely an adjunct to the much bigger picture.
weight gain pills

You have probably seen the before and after photos that some companies utilize. The ones where a guy holds up a magazine from April and then holds up the June copy to establish a time reference. Well those references are bullshit. The only important one is the initial one right? Wrong.

The cover of that magazine may well have been printed weeks prior to the newsstand run. If the cover says April, it was probably ready in January. The second reference can be manipulated just as easily. Simply use June’s cover, and take the photo in July. That gives you a 7 month period to get into shape, when the time reference the public sees in just 8 weeks.

U will know about this is you have ever watched the film called Bigger faster stronger. If u have not watched this i would recommend watching this you can see it in our video section here.

Bodybuilding videos page

Every time you view these photos you remember each time you look in the mirror and see a person unhappy with their physical appearance. You are lead to believe that the road to satisfaction is an easy one. One that has been traveled successfully by people just like you, and you have even seen the results in multi-page spreads in reputable magazines.

I definitely agree with Vince Del Monte when he said that most of the supplement manufactures own the magazines and they use them to sell products through steroid filled athletes.

See the ad banner at the top of the page to click through to his page where u can read about this on his long homepage.

View the documentary bigger faster stronger here

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How To Avoid Training Injuries

Here are some very important tips on how to avoid injuries. Adhere to them and you should be able to train for a long time without suffering anything more that perhaps occasional minor injuries.

-Ensure you use immaculate exercise technique, never cheat, take shortcuts or use loose form.
-Ensure you stick to a smooth and controlled rep speed.
-Even if you feel your body can tolerate singles and very low-rep work, avoid using such high-force training for long periods, and use maximum-effort singles only very cautiously. If your body is not accustomed to singles and very low reps, stick to medium and high reps and use a rep counter for a given exercise that suits your body.

-It is true that no exercise is good for you if it hurts you. Therefore only use exercises which are appropriate for you, and where any modifications are required that you make them safe for you.
-Stay well clear of any risky movements, e.g. behind-neck movements.
-Ensure that you use only exercise poundages that are correct for you, and only use a weight which lets you just about squeeze out your target reps in good form.
-Avoid any excessive range of motion.
-Show consideration for your physical limitations.
-Personalize your training – you are the only one who knows what works best for you, who knows your weaknesses, strengths, and limitations. What works well for someone else, including a training partner, does not necessarily work for you, and could in effect ruin you.
-Avoid “rushes of blood” that often lead to reckless training.
-Always be 100% focused on your training, and be attentive whilst training.

-Ensure you do not over train, e.g. if you squat hard twice a week, you may get sore knees, but squat once a week and you may feel no soreness. It is well known that excessive training frequently causes injuries.

-Always ensure you warm up properly and keep yourself supple.
-If you use spotters, make sure they are alert and competent.
-Ensure equipment is robust and secure.
-Perform inversion therapy on a regular basis.
-Stay away from medium and high impact aerobic work.

-In case of injury, and to avoid it, use a skilled, and preferably sports minded, chiropractor to sound out whether or not a specific injury needs some related adjustment to hasten its recovery, and it is advisable to have periodic checkups with a chiropractor.

-Watch your diet and eat healthily.
-Do not cut corners when it comes to your rest and sleep schedule.
-Avoid extreme muscular soreness by gradually introducing changes to your exercises and training formats.

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7 tips to increase lean mass and power.

here are 7 tips to increase lean mass and power.

1-Eat like a animal.

To gain alot of size you really need to be eating alot of calories and food. A typical gorilla eats over 4kg of food per day and they can weight up to 600llbs for a fully grown male.

Gorilla facts

2-Eat enough protein

Protein is very important in building muscle and losing boy fat and many pro body builders even eat over 400grams of this essential nutrient per day.

Read our protein 101 article click here.

3-Lift until failure.

It does not matter if u lift heavy or how many reps you do if u are not training until failure each time and making ur muscles sore they will not grow as effectively.

4-Dont train at 1 rep max.

Doing 1 rep max workouts are very risky and cause alot of strain on the muscles which results in alot of injuries where the athelete cant cope with the weight and the sprain their muscle fibres.

Unless you’re a competitive Olympic or power lifter, it seems as though the risk of injury from one rep maximums outweighs any benefits.

5-Reduce masturbation.

ok i know this is a bit of a risky topic for some guys but the fact is that masturbation can loose alot of nutrients essential for muscle growth and hormone production.

See the full article here

6-RRS.

RRS stands for rest recovery sleep and this set of rules play a important role in muscle development. Resting your muscles allows your musces to recover and grow in strength if your are obtaining enough nutrition and sleep your body will easily be able to repair and strengthen the muscles fibres.

7-Squeezing the contraction.

It does not matter your workout routine or your goals if u can do the exercises with good forms and posture. There are alot of issues with bad forms including injuries, half gains and back pain. Learn to do each exercise probably and learn the correct form and standing postition.

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Push up workout programme

You have 10 Minutes to Complete.

1.Regular Push-ups 2×15

2.Spider Push-ups Lower into a push up while bringing your knee up to your elbow 2×16

3.Close Grip Push-ups Hands are tight to your body, just below the chest 2×12

4. Switch-up’s One arm is low, one arm is high, Push-up and switch from High-Low to Low-High! 2×16

5. Clap Push-ups 2×10

6. The One Arm Slow Motion Push-up Widen your stance as much as possible for stability, one arm behind your back lower down and press up hard 1 Rep Per Side !

Proving Something To Yourself

The major benefits of body building should be obvious to just about anyone, with the fact that physical power is always highly coveted. Strong men have always been respected and held in awe, as far back at least as Samson in Biblical times. But often someone who takes up body building is not thinking about being held in awe. In fact many are thinking just the opposite, wanting people simply to stop thinking of them as a twelve-stone weakling. Showing that you can do what it takes to become physically strong and powerful takes work – but it is work that carries its own reward.

There are many practical situations in which the ability to lift something heavy, or simply to move something large, is of major importance. But shifting a mental block is at least as valuable. Many of us underestimate just how physically strong we are, and how much potential we have, and as far as proving it goes there is no better way than training to a point where we are capable of physical achievements that would be beyond many.

Most of us would love to be capable of things that we watch happening on television week in and week out. Many of the most popular sports feature individuals who have trained to the point where they are capable of pushing another (pretty large) human being backwards at a high speed. Gridiron and rugby – two of the major sports in their countries of origin, would be impossible without the muscle bound guys who don’t always get the credit – but are invariably favorites with the fans.

Practical Reasons for Body Building

When people look at body builders, there is often a suggestion that the word “vanity” is never far from their minds. After all, it is pretty much impossible to be a body builder without it being fairly obvious. Even in a suit that covers up all the muscles, a long term body builder can often be hard to distinguish from a moving wall. But to assume that vanity is behind most people taking up body building would be unfair, and simply massively inaccurate. There are many practical reasons why you would consider taking it up.

Quite apart from any competitive considerations, there is the fact that for most of us, situations will occur that necessitate a bit (or a lot) of heavy lifting. As well built as some of us may be naturally, heavy lifting still takes it out of you. But if you have been working on the exact muscle groups that are required for the job, then you will be in a good position to get through such a task with a minimum of sweat. In fact, people will often pay you to do it for them. If you have been working those muscles for years, that’s pretty close to money for nothing.

Being able to lift and move heavy items is something that comes up again and again, if you are moving house for example. The simple thought of doing such a thing is enough to bring many individuals out in a cold sweat. Those muscles may provoke envy in many, but they can also win you a bunch of respect.

Competition

You can do more or less anything competitively these days. There are competitions for things that maybe half a century ago would have been unimaginable in a competitive context, and as time goes on the field increases in size. But it should come as no surprise that among the things you can do competitively in body building. It is something that has clearly definable and measurable results. And it fits in well with a competitive spirit, as it is something towards which you can train and put in a whole lot of effort.

If you are a relative novice to body building, there are competitions for the newcomer which are probably the best choice if you are feeling competitive. The guys who have been competing for years are liable to make anyone feel somewhat daunted and even a little bit discouraged. The one thing that must sit as a caveat for any potential competitor is that it is not a pursuit for a shrinking violet. In order to demonstrate the success of your body building regime it is necessary to pull some poses that would make the average person blush. But if you have been working on your physique and got it to a level that you’re happy with, why would you not show it off?

Most areas have regional competitions, and if you do well enough there there are many levels above that to which you can graduate. Perhaps someone reading this might go on to be another Mr Universe!

A Sense of Accomplishment

The benefits of body building for a physical boost are clear and proven. No-one can deny that there is a lot to be gained from a physical aspect from training well and putting in the effort required to build your muscles. But less attention is paid to the beneficial effects that training can have on a more personal level. Treating a body building regime as a personal project will see to it that you gain a sense of accomplishment at each step along the way – something which cannot be underestimated in terms of importance. The benefits of having a sense of personal accomplishment are well recognised, and there are many of them.

A good body building regime will contain a number of goals that you need to attain to keep the process on schedule and effective. In reaching these goals you will give yourself a well-deserved sense of accomplishment that will in turn drive you on to achieve more and hit higher goals. This sense of accomplishment transfers into everything you do, and when life presents you with challenges it gives you something to call upon that shows you do not fall back when life gives you something to take on.

There are so many reasons why body builders take up training. Some will do it competitively, some just for their own personal intentions. Whatever the reason it cannot be denied that a successful body building regime has many other effects beyond the building of muscles. It is up to you what your motivating factors will be, but personal achievement cannot be underestimated among the possibles.

Use the right equipment

If you were digging a hole, and the spade you were using had a shaky handle and a broken blade, you would take a lot longer to dig that hole than a guy with a well-made, new spade. If you were trying to play a guitar and it only had five strings, then you would not get such a great sound out of it as a guy with a new Fender. So when it comes to body building, there is something to be said for using new, efficient equipment. It may cost more than second-hand, and you could buy some cheaper weights, but would the saving justify the use of the poorer equipment?

Badly designed weights can work muscles in the wrong way. The advantage that you gain with better equipment is that, for the same amount of work, they give you far more than basic or poor equipment. There is little point in cutting corners when it comes to training – all that will happen is that you will struggle at some point down the line and you will regret it. At that point you may decide to upgrade your equipment – and all you will have done is delay the spending, incurred some extra and held yourself back.

Instead of this, ask someone who knows you, and who knows training what kind of equipment you should go for. Working with the right equipment is worth the effort and the cost, and will save you money in the long run. There is no point at all in half-measures where training is concerned.

If You’re Injured, Find Something Else

Training to gain the shape that you have always wanted makes for an intensive regime of hard work and effort. You can never be in too good of a shape, so it is important to maintain a quality training regime, and it’s the word “quality” that is important. Quality wins out over quantity, every time. The key here is that if you get injured, you do not dwell on how it is keeping you from training. You have to accept that training must wait for a time when you can do it effectively, and in the mean time find something else to do.

If you are sitting about getting wound up about how you want to get back in the gym, then you will not be effective when you get back in there. All that will happen is you will take the first sign of recovery as a green light to get back in the gym and the training you will do once there will be a great deal less effective than it would be under normal circumstances. Efficiency and quality are the watchwords, remember. As much as you may want to get back in the game, realise that there is little point in training at half of your potential.

Find another way to fill your time – it doesn’t really matter what that is. It could be something slow paced like gardening, or anything else. Something that keeps your mind occupied is the key. If you are left idle, your mind will wander right back to the gym – and you will follow it there, which will not help.

Don’t Get Carried Away

Enthusiasm is a valuable part of the body builder’s make up. There are times for all of us when going to the gym may feel like a hassle that we can do without, but in sticking to a regime that has been designed for a purpose, we get a lot closer to the purpose in question and benefit as a result. A stop-start regime will mean that you are always going back over old ground, and the first part of any training regime even post-warm up will be devoted to regaining muscle tone rather than adding it. So if you can motivate yourself to get in there and go for it, half the battle is won.

Equally it is important to bear in mind that enthusiasm can have its costs if it is unbridled. Spending time in the gym is vital for getting into shape, but it is equally true to say that you can spend too much time in the gym, or try to fit too much work into the time that you spend there. The effect of this is that they will cause themselves an injury, or at least make a continued regime a lot more difficult than it should have been. Having some mobility is important, and by building up too much muscle you can compromise your own mobility.

The answer is to design a routine with some space to relax written into it. On doing this, you will give yourself something realistic to stick to, with results you can monitor and learn from.

Steroids

Although illegal in athletic competition, the use of steroids is not illegal per se. Amateur body builders – and in some jurisdictions, the professionals too – are free to use whatever aids they need to use. That being the case, many people will have no qualms about reaching for the medicine cabinet to make things easier and even more efficient. There is no question, however, that steroids can only give so much because they borrow from what you already have. The damage that can result from this is a very good reason to think long and hard before deciding to use steroids.

One has only to look at the highly publicised cases of some high-profile individuals to see what damage steroids can do. More than one professional athlete has died as a result of the long-term effects of steroids, as the extra boost that they give can put an undue strain on the heart and other internal organs. Even upon retirement, the effects that the use of steroids can cause will mean that a user needs to be very careful with the effects of artificial help. And this is before we get to the famed effects of “roid rage”, which can turn an otherwise placid individual into a person given to bouts of unprovoked anger.

In the end, it is up to the individual if they want to use steroids to get the boost that takes their training to the next level. But ask any doctor and they will tell you that there are huge downsides to relying on the effects of steroids, against a short-term, superficial upside.

Warming Up

There is an attitude among some part-time body builders that someone who hits the gym and goes straight for the heaviest weights is a “hero”, a real above and beyonbd the call of duty guy. This is a fairly dumb attitude to take because, without warming up and down, a body building routine will do very little for you. In actual fact, going for the big weights before you are ready to lift them will destroy any of the good work that you do. A little bit of thought is required before you really go for it.

Warming up is a big part of a body building routine. Generally taking the form of some stretches before you get into the meat of the routine, it means the muscles will be in shape to handle the harder work you are about to put them through. Picking up weights puts a strain on the muscles, and through this work they will become stronger. But going straight from resting mode to hard work will only result in damage being caused. The preparation involved in a body building routine is as important as the exercise itself.

As much as some people may smirk at the idea of going about things by the book, you have to think about what you want to achieve through a body building routine. If it is about getting into the best shape possible, there is no way of achieving this without observing the rules. You will simply do more harm than good.

Don’t Work Through the Pain

There is a lot of talk devoted to “feeling the burn” when training. This is when you feel a substantial amount of pain and carry on exercising, as in some people’s estimation it won’t work if it doesn’t hurt. While there is some element of truth in this – if something is not physically demanding it is worthless as an exercise – it should not be confused with exercising on through the pain. If you pick up a weight and instantly feel pain, just carrying on is the worst thing you can do. In all likelihood, you have torn a muscle and need to stop.

When you have a demanding training regime the chances are you will pick up small muscle tears quite regularly. Muscles are made of quite flexible material which allows them the room to move without which they would be useless. As a result, major exertion will cause some tearing in the muscle, but there is a difference between types of tearing. Some repair themselves overnight if rested, but a larger one will take time and treatment. Exercising while carrying one of those will only aggravate it and eventually, it will stop you training or doing much at all.

While some people may view exercising on through an injury as a sign of commitment and strength, it will end up being just the opposite. Taking a rest every once in a while is a clear necessity, and taking one when you are too sore to continue is an absolute non-negotiable. Work smart – it is just as important as working hard in the long run.

Design a Routine For You

It is easy to be distracted by the hulking physiques of people who have been doing the routines for years, and to want to match up with what they are doing. Unless, however, you want to spend more time recovering than exercising, it is important to ignore what anyone else is doing and get on with designing your own routine, one you can stick to and which gives you pronounced results. It may not match up with what the experts are doing, but they’ve got a head start on you. Concentrate on what you have to do and you’ll be in good shape.

The word “building” is quite appropriate. When it comes to getting into the condition you want, it is not something that happens overnight. You need to lay down foundations on which to improve. If your muscles are flabby or non-existent, there is no way that you can just do a bit of work to get them into the shape that the professionals have. You will need to get them into decent shape first before aiming any higher. As long as you pay attention to this, then you will be fine.

To really do it right, it is important to take account of the long-term nature of a body building regime. Starting off with light training to achieve condition, then adding steadily until you are in the shape that you have coveted for some time, it will always be a long game. But it will be better for you, and you will not have to worry about picking up long-term injuries.