Muscle Building Protocol
Building muscle requires that you feed your body properly. Proper training stimulus and proper nutrition will ensure you maximize strength and muscle building. Below is a simple nutritional strategy that can help add muscle while minimizing any gains in body fat.
This mixture should be consumed 1-3 times per day
Optimum Health Mass 600 1 ½ scoops
Mixed with ¾ scoop of Intek Evolution protein
Consume 4 times per day
1 BioRhythm Olio or Intek CLA
Consume once per day
½ scoop of ANS Diesel Fuel creatine
In determining how many times per day to consume the Mass 600 and Protein mixture you should take into consideration your goals and your body type. If you are a person who gains weight easily consume fewer servings. If you are more of a “hard gainer” than you will need to consume more servings to see results.
This protocol is designed to produce gradual consistent gains in lean mass without causing gains in body fat.
CLA, Creatine, and Protein Improve Strength
Researchers wanted to look into the combined effects of CLA, creatine, and whey protein supplementation during strength training. Sixty-nine participants were split into three groups: the 6g CLA + 9g creatine (yes, a pretty high daily dose) + 36g whey group (CCP), the 9g creatine + 36g whey + placebo oil group (CP), and the 36g whey + placebo oil (P). All groups lifted weights for six days per week for five weeks. The results are somewhat surprising. The bench press of the CCP group increased almost twice as much as the CP group, as did the leg press (although the increases themselves weren’t mind-blowing). While all groups added muscle, the CCP group had greater increases than both the CP and P groups. This study echoes the results found by Tarnopolsky M et al in 2007 who found that CLA and creatine improved strength and body composition in the elderly.
Conclusion: Adding CLA to into a supplement regimen that includes creatine and whey protein can help increase lean mass and strength.
Muscle Building Supplements Made Simple
Muscle Building Simplified
The key to building muscle is progressive overload which simply means continually applying more stress to the muscle. In practical terms this means continuing to lift heavier weight each time you go to the gym. The difficult part is making that happen. Most people make progress for awhile and then hit plateaus or sticking points. Good supplement choices should help you make it through these sticking points or even avoid them all together. There are a couple products that are a must in order to maximize your results.
1) In order to grow you must feed your muscle. Protein is just that, the food for muscle tissue to repair and grow. Post workout try something like After Glow and to ensure you take in enough protein throughout the day use a blended protein like Intek Evolution Protein.
2) Workout intensity is also a must and that’s why pre-workouts where invented. A pre-workout will give you the energy and mindset to make sure each and every workout is productive. We recommend Juice or Lean Revolution for two of the best pre-workouts available. If you haven’t had a chance to try one ask us for a free sample.
3) Handling more reps and more weight means greater strength and more muscle. This is what creatine is designed to help with. Creatine works via a couple pathways (depending on the product) and a good one will have you setting personal bests in your favorite lifts. In this category ANS Diesel Fuel is head and shoulders above the rest. Anyone who has tried it can attest to the significant results it provides.
4) Testosterone reigns supreme as a muscle building hormone. Several products on market can optimize you body’s production of it making it easier to get stronger and build muscle. Quality products include Test Revolution, Natural Test and TNT.
There are a numerous other products that can help the muscle building process but these are some of the most important.
Pre-Workouts for Energy and Performance
Most people judge their pre-workout based off of how much energy it provides. Don’t get me wrong I love the energy feel but don’t short change your results by using energy as your only point of evaluation. A good pre-workout should be designed for four key components.
1) Energy
2) Cellular Energy – allows the body to push more weight
3) Fatigue Buffering – extends time muscle is under tension
4) Pump (Enhanced Cellular Storage Capacity)
Diesel Fuel
When you step outside of the hormone category Diesel Fuel is probably the most effective muscle and strength building product on the shelf. In a sense you are combining three potent muscle building pathways in one product.
1) Cell Volumization
Diesel Fuel stretches the muscle cell allowing it to super hydrate while at the same time turning on protein synthesis. The result is quick gains in strength and over time muscle hypertrophy or size gains.
2) Enhanced ATP Production
Progress in the gym is all about muscle overload. Being able to hand more weight and more repetitions leads to improved strength and size gains. ATP is the energy substrate that allows your muscle to do work. Having more of it allows them to do more work.
3) Insulin response and Glycogen storage
Diesel Fuel enhances cellular storage capacity for glycogen and by doing so creates an anabolic environment which is beneficial for muscle growth. It is designed to drive fluids, amino acids, and energy specific nutrients into the muscle cell.
Weight Gainers
The idea behind a weight gainer or high calorie meal replacement is to help the end user take in more quality calories and protein to encourage greater strength and muscle growth. Be careful when you choose one of these products as the one with the most calories is typically not the best product. If total calories where the only consideration in what you consume on a weight gaining diet than you would eat all your meals at fast food restaurants. Quality is just as and probably more important than total calories. Think about this, would your body function better on steak, potatoes and greens or KFC.
We typically find that most hard gainers have the most success with Optimum Health’s Mass 600. Not only does it pack 600 calories per serving but it does so by using high quality whey isolates and casein proteins. It also uses complex carbohydrates and essential fats derived from flax oil. Muscle is gained when the body is fed with high quality nutrients; unfortunately most people with low quality weight gainers just end up getting fat.
Nutrient Timing Enhances Adaption to Resistance Training
Dietary recommendations for athletes have often provided guidelines for daily amounts of total energy consisting of carbohydrates, proteins and fats with little importance placed on when meals where consumed relative to training. New research is showing that it is not just what you eat but when you eat it that determines the overall success of a resistance training program. Long-term consumption of whey protein before and after resistance exercise alters anabolic signaling in a manner that is advantageous for muscle hypertrophy.
Protein ingestion increases muscle protein synthesis in proportion to the essential amino acid content of the protein dose. In certain situations essential amino acid ingestion can provide advantages over intact proteins. First EAA (essential amino acid) ingestion results in a rapid concentration and delivery of amino acids to skeletal muscle which increases protein synthesis. EAA ingestion also maximizes the stimulation of muscle protein synthesis without affecting the metabolic response to subsequent meals. On a gram per gram basis EAA ingestion results in a 2-fold greater accretion of muscle protein than consuming intact proteins.
Based on the current research we recommend taking an amino acid drink such as Intek BCAA Evolution pre-workout. Don’t worry if you are currently consuming a pre-workout powder as you can mix BCAA Evolution with almost any conventional pre-workout. Post workout be sure to take in at least 20 grams of protein with some type of carbohydrate. For the ideal post-workout drink try BioRhythm After Glow.
The goal of this type of nutrient timing is to increase muscle protein synthesis so that the net protein balance becomes positive or anabolic. When resistance training is performed in conjunction with amino acid consumption increased blood flow to exercising muscles delivers the higher amino acid concentrations to muscle which serves as a signal to increase protein synthesis.
Cycling Stacks for Muscle Building
The best way to use supplements to speed up the muscle building process is by continually rotating your supplement stacks. For example you could start out using Diesel Fuel Creatine, BioRhythm Juice and Muscle Sport Beta Revolution for forty days and then cycle to Muscle Sport Lean Revolution, Muscle Sport Test Revolution, Mass 600 and Humano Growth. The idea is to switch product combinations frequently enough to keep your body from adapting to what you are taking but not change too frequently which would result in less than optimal results. The other consideration especially with any hormonal products is the possibility of setting off a negative feedback loop in the body causing it to diminish natural production of hormones. This is primarily and issue when using products that elevate hormone levels.
If you break down the supplementation of the most successful athletes they typically use a process similar to what I have described above. This helps them to continually make progress and not get stuck in a rut or plateau. We usually recommend sticking with a product stack for between 30 and 60 days after which time you should make some changes to your supplementation. Keep in mind that items like protein, multi vitamin and essential fats should viewed as food. You need to take these all of the time and they don’t really need to be changed.
If you would like ideas on product combinations or stacks click on the tab on the right that says “Stacks/Product Solutions”.
The other topic I would like to address is why product stacks or combinations are more effective than using individual products. Sometimes it is nice when first trying a product to use it by itself for the purpose of assessing its effectiveness. However if you are looking to get maximum results you should be putting products stacks together that are customized to your fitness goal(s). The logic behind this is to hit multiple muscle building pathways at one time in order to maximize the possibility of strength and growth. Getting stronger and gaining muscle is difficult and your supplementation needs to be well planned for it to provide benefit.
Big and Lean Stacks
These product combinations are designed to get you big and lean. They where put together courtesy of Steve Bardi of our Warwick location.
Big & Lean Stack
What to take:
1 Adrena Lean in the morning when you wake up, with 4 HMB and 2 CLA Evolution
Why it helps:
The Adrena Lean revs up the metabolism first thing in the morning and the CLA gets your body using fat as fuel. HMB helps protect muscle by keeping your body from using it as a source of energy.
What to take:
Pre-workout take 3 Synthro-Lean with 2 Yohimbine, 3 TNT-2, and 1 scoop Juice mixed with 1 scoop Krush,
Why it helps:
Synthro Lean cranks up fat burning enzymes without an added stimulant effect. Yombine is an Alpha 2 antagonist which allows fat to be mobilized especially from the lower body. TNT 2 naturally elevates test levels for added muscle growth. The Juice and Krush Combo will fire up the most hardcore energy junky.
What to take:
During workout take 1 scoop BCAA Evolution and 4 Kre Alkalyn
Why it helps:
BCAA Evolution keeps the body from going into a catabolic (muscle wasting) state during your workout. Kre Alkalyn will top off ATP stores keeping you going longer and stronger in the gym.
What to take:
Post workout take 2 scoops After Glow, with 1 scoop Intek Red Ice ISOLATE and 3 TNT-2
Why it helps:
Growth is all about recovery. After Glow is the best recovery product on the market. The added scoop of Intek Red Ice Isolate will give you extra protein if you are unable to get another meal in within a short period of time of taking the After Glow. TNT 2 optimizes post workout hormone levels for growth and recovery.
What to take:
2 CLA Evolution with 3 HMB with lunch
Why it helps:
CLA keeps your body using fat as an energy source and HMB keeps you from breaking down muscle tissue for energy.
What to take:
2 CLA Evolution and 3 HMB with dinner
Why it helps:
See above
What to take:
1 rounded scoop Sleep Revolution, with 2 Natural Test and 4 Humano Growth before bed.
Why it helps:
Sleep Revolution helps you sleep better and gets you into deeper sleep more quickly. Humano Growth helps optimize hormone levels while you sleep.
Big & Lean Stack #2
What to take:
1 Adrena Lean cap in the morning and 1 scoop of ANS Diesel Fuel with breakfast.
Why it helps:
Adrena Lean will kick start the metabolism first thing in the morning. Diesel Fuel volumizes the muscle cell and packs it full of glycogen.
What to take:
3 Kre Alkalyn with one scoop BCAA Evolution and 1-2 scoops of Arnge Krush 40 minutes before your workout
Why it helps:
Kre Alkalyn ramps up ATP production allowing you to do more work in the gym. Intek BCAA Evolution increases blood flow to the muscles and keeps you anabolic while working out. Arnge Krush jacks up intensity and fuels cellular energy.
What to take:
Take 2-3 scoops of Mass 600 in the morning and 2-3 scoops at night
Why it helps:
If you want to get big you need to eat big. Mass 600 supplies your body with lots of high quality calories from protein, complex carbs and healthy fats.
What to take:
3 Muscle Sport Test Revolution before going to bed
Why it helps:
Your body produces most of its hormones at night. Taking Test Rev at night will ensure you produce as much testosterone as is naturally possible.
What to take:
Take 1 cap of Intek CLA Evolution and 2-3 caps of Deplete with 3 separate meals.
Why it helps:
CLA keeps your body using fat as energy and helps keep excess calories from being stored as body fat. Deplete helps minimize subcutaneous water retention; in essence shrink wrapping your skin to your body.
Recipe for Muscle Growth
Hard Gainers Growth Recipe
If you want to break a plateau and make some sizeable gains this supplement regimen is for you. This recipe for results includes effective supplements for the most important parts of the day. It matters when you take your supplements so this regimen keeps your body anabolic when it matters most.
Breakfast of Champions:
Forget about Wheaties, if you want to be big and strong take the following before your breakfast.
2 Test Rev in the morning with a serving of BCAA and 1/2 scoop Diesel Fuel
Intensity Matters:
You need to have the energy and work capacity to stress the muscle properly during your workout.
Pre-workout take 2-3 scoops of Juice with 5 caps of Beta Revolution
Recovery = Results:
Give you body the raw material to grow or you are wasting your time in the gym.
Post Workout Mix Vanilla Intek Evolution with 1/2 scoop of Diesel Fuel
Vitamin “T” for maximum Muscle:
Higher hormone levels fuels greater gains in strength and muscle. This combo will naturally optimize hormone levels. It is effective yet safe.
Before Bed take 2 Test Rev with 4-6 caps of Labrada Humano Growth
This combination is potent and will help anyone make some quick gains. In fact if you can’t make gains on this you might as well quit working out!! We are so confident in this regimen that we’ll take 10% off the price if you mention this blog when purchasing the entire combination of products mentioned above.
Muscle Building Supplements
Muscle Building Supplements
We have put together some of the more effective combinations of muscle building supplements in the paragraphs below. You can take these products individually but if you are looking for maximum results we recommend stacking them together for best results.
What to Take: BioRhythm Juice mixed with ANS Diesel Fuel, and ECS Natural Test
How to Take It: Take 1-3 scoops of Juice about 40 minutes before your workout. 1 scoop of Diesel Fuel can be mixed in with the Juice pre-workout or it can be taken with your post workout. Take 2 Natural Test in the morning and 2 before going to bed.
Why it Works: Juice increases workout intensity and fuels cellular energy levels helping you to work out harder and longer. Diesel Fuel will volumize the muscle cell, increase ATP production and boost glycogen stores and protein synthesis. Natural Test will boost testosterone levels naturally and increase the rate of protein synthesis.
What to Take: ANS Diesel Fuel, BioRhythm Big Blue, Muscle Sport Test Revolution
How to Take It: Take 1 scoop of Diesel Fuel with 4-6 Big Blue about 40 minutes before training. Take 3 Test Revolution about 1 hour before your workout, or for increased results take 3 before your workout and 3 before bed.
Why it Works: Diesel Fuel will volumize the muscle cell, increase ATP production and boost glycogen stores and protein synthesis. Big Blue increases nitric oxide production increasing blood and oxygen flow to the muscles while reducing lactic acid and allowing the muscle to be under tension for a greater period of time. Test Revolution naturally boosts testosterone levels which turn on the cellular machinery that builds muscle.
What to Take: Beta Revolution, BioRhythm Juice, Creatine CXS
How to Take It: Take 3-6 Beta Revolution 40 minutes before training with 1-3 scoops of BioRhythm Juice. Take 2-3 caps of Creatine CXS immediately before training and 2 caps immediately after training.
Why it Works: Beta Revolution allows you to recruit more muscle fibers, while BioRhythm Juice increases workout intensity and cellular energy substrates. Creatine CXS increases muscle pumps and boosts ATP production.
Amino Acid Loading for Performance Gains
If you keep up with the latest research you know that muscles are extremely receptive to nutrients especially amino acids directly before and after your workouts. By “loading” with amino acids before and after (even potentially during) workouts you can flood your muscles with the nutrients necessary for muscle repair. During the workout the muscle is being bathed in blood which will be full of nutrients if you have consumed the proper pre-workout amino acids. “Loading” the body with amino acids will ensure they get delivered to the muscle during your workout which will jumpstart the repair process and enhance athletic performance.
For pre-workout nutrition try any of the following:
Intek BCAA Evolution
SSL Rush
Scivation Xtend
During your workout we suggest:
Intek BCAA Evolution
SNI Nitric Shock
Post workout we recommend:
BioRythm AfterGlow
Evolution X10
Product Stacking for Better Results
Combining the right supplements is an easy way to speed up your progress in the gym whether you are looking to lose body fat or add some muscle. The idea behind grouping supplements together is to create a synergy between the products to produce results greater than would be achieved by taking the products individually.
We have put together a few combinations below which have been used successfully by numerous customers. It is important to pick products from companies that are doing real research and to make sure the products you are stacking together will work well with each other.
Stacks for Building Muscle:
Nexx Genn TNT
Labrada Humanafort
BioRhythm Kre-Alkalyn
SSL Tren2 Xtreme
BioRhythm Regenerate
BioRhythm After Glow
SSL Rush
Muscle Sport Beta Revolution
BioRhythm Kre-Alkalyn
Optimum Health Mass 600
Creatine Monohydrate
ECS Natural Test
Optimum Health Mass 600
SSL Incredible Bulk
SSL Estro Xtreme
Big Blue
Muscle Sport Beta Revolution
Labrada Humanafort
BioRhythm AfterGlow
Labrada Super Charge
Labrada Humanafort
Muscle Sport Beta Revolution
Nexx Genn TNT
Muscle Sport Beta Revolution
Labrada Humanafort
Stacks for Getting Leaner:
Pro Complete 40
BioRhythm Olio
BioRhythm Synthrolean
Rocket Fuel
BioRhythm Olio
BioRhythm Synthrolean
Optimum Health Detox and Cleanse
BioRhythm Olio
BioRhythm Synthrolean