5 Reasons Why Take a Creatine Supplement (Bigger, Fuller Muscles)

Creatine is one of the most popular men’s sports nutrition supplements among athletes – and for good reason: The effects that a men’s creatine supplement has on athletic performance are numerous and clearly evident. Thinking of taking a men’s creatine monohydrate supplement? Here are five reasons you should seriously consider supplementing your diet with creatine:

1. Bigger, fuller muscles:

Creatine helps increase the water content of muscles, causing them to enlarge and appear fuller while also making them more efficient. When first taking a men’s creatine supplement, it’s not unusual to gain a few pounds of water weight. This creatine effect can help you look bigger for a more intimidating appearance. So if your goal is to pack on size, a creatine monohydrate supplement for men should be a part of your sports nutrition regimen.

2. More strength:

Creatine increases your body’s stores of ATP, the energy used for muscular contractions. Simply put, the more ATP you have available, the harder you can push your muscles. This is especially true of anaerobic exercise such as weight training. This creatine effect goes a long way in strength development.

3. Quicker recovery:

During exercise, your muscles break down and need a variety of nutrients to recover properly. Taking a creatine supplement for men after exercise helps support protein synthesis as well as the absorption of other nutrients. Combining a men’s creatine monohydrate supplement with your men’s post-workout shake is an effective way to shorten recovery times, reduce muscle soreness and maximize muscle growth.

4. Low risk of side effects:

Creatine is one of the most studied men’s sports nutrition supplements on the market. Research shows that creatine is safe in healthy individuals when used in recommended dosages. Bloating is one of the most common side effects associated with creatine, but the risk of this side effect can be greatly diminished by using a premium, high-purity creatine monohydrate supplement for men.

Regardless, you should always consult a physician before taking any supplement or starting a fitness plan if you have any type of pre-existing health condition.

5. Faster results:

A balanced diet and fitness program can help you achieve a better body, but you can speed up your results with the addition of a men’s creatine supplement. Sports nutrition supplements  are specifically designed to help you achieve your goals faster. It doesn’t matter if your goal is to lose weight, gain muscle or boost your energy and focus – there’s a supplement available to fit your needs.

Training Shoulders Tips : A Good Shoulder Workouts For Mass.

A good shoulder workout is not one that uses hundreds of years to reach the muscle every possible angle. A good workout should only burden the three heads of the deltoid (anterior, medial and posterior) just right, allowing a wide recovery.

Many people do not stop to think beyond the shoulder is a relatively small muscle, it is required in most exercises the upper body, from the bench to stroke. For this reason, do r a massive workout for shoulders 99% of the time is a bad idea.

Why are we talking about this? By far the most common mistake when training shoulders and prevents most people to evolve, it is the excessive exercise or incorrect split workout.Suffice to go into any gym and you'll come across guys doing up to 5 variations of elevation and the next day still train chest.

If the hypertrophy less means more, this is especially true for the shoulders. With that said, here's a suggestion proper training to achieve all shoulder regions without disturbing their resilience, hence increasing their performance in training other muscle groups.

Exercise 1: Development with bar standing or sitting

Series: 3

Repetitions: 6 to 8

2. Exercise: lateral raise with dumbbells

Series: 3

Repetitions: 6 to 8

3. Exercise: Elevation for later dumbbell

Series: 3

Repetitions: 6 to 8

"But is that all?"

Well, if you use series 'ordinary' academy you can find it strange using just three years, especially with these repetitions. But be assured that this is all you need to achieve the three heads of the deltoid, without going into overtraining and still allow progress loads, which will be the most important factor to generate hypertrophy.

•Considerations

Rest between 1-2 minutes between sets. The key here is not to generate sweat and raise your heartbeat, but recover enough to use load maximum in the next series.

No need to use dropsets and other advanced techniques. While these techniques have their place in training, we need to avoid them to facilitate muscle recovery and facilitate progress loads ..

Do not train shoulders one day before or the day after training of the chest. The shoulders are the main helpers in chest exercises. Training shoulders the day before, and hinder the recovery of the shoulders, will limit their performance in chest workout, and vice versa.

How Exercise May Help Strengthen Your Brain.

Scientists at the University of South Carolina have made an encouraging discovery. Just like exercise helps strengthen our muscles, exercise may also help strengthen our brain, possibly helping minimize the risk of developing neurological diseases.

We’ve known for a while that working out remodels muscles, making them more powerful and less prone to fatigue. This is due in part to an increase in mitochondria, tiny organelles that create the energy needed to fuel cellular activity. Aside from helping create new mitochondria, exercise also helps improve existing ones in muscles.

South Carolina researchers wanted to see if the same held true for brain cells, which are also powered by mitochondria. They observed mice for an 8-week period, dividing the rodents into two groups. Both groups were housed in the same lab and followed the same routine – except for one key difference. One group ran on little treadmills for a half hour daily while the others remained sedentary.

At the end of the study period, the scientists made both groups of mice do a treadmill run to exhaustion. The results revealed that the active mice had more endurance than the sedentary mice, which came as no surprise. The surprising result was that the active mice had signs of newly created mitochondria. The other group had no such comparable brain findings.

You’re obviously no mouse, but this study is encouraging because the creation of new mitochondria may ward off neurological disorders like Alzheimer’s, which have been linked to mitochondrial deficiencies. Furthermore, exercise could potentially reinvigorate existing brain cells, helping combat mental fatigue and sharpen mental focus.

Diet also plays a crucial role in mental health. Study after study has shown the importance of omega-3 fatty acids in boosting mood and battling conditions such as depression. Sports nutrition supplements for men such as pre-workout supplementsand post-workout supplements can also help increase focus and alertness during exercise. If you’re serious about looking great and being healthy.

Should you Train a Muscle That Is Still Hurting Or Not?

Do not train a muscle that is still hurting due to previous training makes sense, at least for people with a minimum of common sense and who know the meaning of overtraining. Yet studies indicate that you can safely train a muscle that is still hurting from the last workout and the best: without getting a bad conscience, but it is not that simple.

The delayed onset muscle soreness (DOMS or DMT, delayed onset muscle soreness), is that good and rewarding pain you feel from 24 to 48 after the last training session and indicating that the muscle cells are, in fact, "broken" due to training and now need to be rebuilt to generate muscle hypertrophy.

It is certainly not a good idea to train while the muscles are still recovering from the last workout, but scientific studies have found that when participants trained a muscle that generated DOMS and two days later again trained the same muscle that still had the last pain training, cortisol levels (catabolic hormone that can interfere and hypertrophy) were smaller and testosterone was slightly higher than last workout. In other words, the patients were in a more anabolic state.

Ok, but I can train with pain or not?

Research has shown that your muscles need 48-72 to recover completely and then you can train the same muscles again, regardless of the pain you are feeling. For example, it is not uncommon after a heavy leg workout you feel pain for up to more than 5 days, but if your training division forces you to train legs twice a week and you've rested for at least 2 or 3 days you can train legs without guilty conscience, regardless of the pain you are still feeling.
Remember that we are talking about DOMS, which is a totally different pain the pain generated by injuries.

What To Do With The Small Muscles.

Goldfinch legs? Your arms wire? If you want to see your small muscles grow, the large muscles begins.

You want a round and generous twins, so you spend the day putting the machine on tiptoe. Or did you get some biceps, but your forearms seem chopsticks. You keep doing that so curious exercise in which you errollas on a stick a rope with a weight at the end

As abdominal not serve to remove the stomach , or the abductor machines to remove the cartridge, concentrate only on small muscles to grow usually brings more problems than results .

Large muscles are the quadriceps, glutes and hamstrings in the legs, and abs, back and chest to the torso . In the squad are small biceps, triceps, calves and shoulder. Are still smaller as the neck or forearms, they need quite exotic exercise areas.

The general rule is to train first and foremost the large muscles :

• Large muscle exercises such as squats, chin and bench presses are the most difficult. It is best done when you have more energy.
• The larger muscle groups stimulate more muscle fibers produce increased secretion of growth hormone and testosterone, and therefore make your muscles grow more.
• When you do an exercise for a large muscle, too little work. In doing bench press also you do triceps. By doing chin-ups, bicep. You are stimulating all at once, and all grow together.
• For the same reason, if fatigues first small muscles like the biceps, then you will not have enough strength to do chin. Twins exercises prevent you perform in the squats, and so everything.
• Overtrain small muscles can lead to imbalances and injury.

If you are starting with the weight training, or use as a complement to other sports, it is better that you focus on the most basic compound exercises.You will improve much faster with these exercises by a circuit of the thirty workout machines:

• Leg squats
• Deadweight for the whole body
• Bench press for chest and arms
• Dominated for back and arms
• Military press for shoulders and arms.

When you have reached anintermediate or advanced level , it's time to take care of the details. The small muscles should not be overloaded as large. It is better to use weight that allows you to end the series and get the maximum contraction and concentration , not to the ruling. If you can just lift the weight, it is difficult to reach that peak, there will be sufficient stimulus, and will not grow. Note that those are straining with the rest of the basic exercises. Put the icing on the cake, but do not crush.

5 Best Muscle-Building Foods .

To gain mass and build muscle, your diet needs to be in check. We’ve put together this list of healthy foods to help you build muscle and burn fat. Use this list of muscle-building foods the next time you’re in need of groceries. Just remember: Diet is just one part of the equation. You should also be working out regularly and taking the right men’s sports nutrition supplements to maximize muscle growth.

1. Greek Yogurt:

Greek yogurt is a muscle-building food that should be a staple of any muscle-building diet. Greek yogurt packs twice as much protein as regular yogurt, making it an ideal food to build muscle and boost your protein intake. You can eat it plain or throw in some fruit to add some flavor – Greek yogurt on its own has a very tart flavor. Although it is more expensive than regular yogurt, it can usually be found on sale. “The Benefits of Protein for Men” further stresses the importance of boosting your protein intake.

2. Beef:

Beef usually gets cast in a negative light when mentioned in protein discussions. Although it is a significant source of protein and conjugated linoleic acid, it tends to have more fat than chicken and other lean meats with comparable amounts of protein. That doesn’t mean you can’t have it on occasion. Moderation is key when dealing with this high-protein food to build muscle. Having 1-2 servings a week is a good way to boost your protein intake and build muscle; you may also want to consider a CLA supplement for men to further encourage lean muscle growth. An omega-3 supplement may also help compensate for the saturated fat in beef. “5 High-Protein Foods for Men” lists other foods that contain significant amounts of protein.

3. Whey Protein:

One of the most fastest-absorbing proteins available, whey can help build muscle and fill you up. Whey is naturally found in dairy products alongside casein, a protein that absorbs more slowly than whey. For maximum absorption, consider a men’s whey protein powder with micronized leucine for best results. A men’s whey protein powder can significantly boost your protein intake with minimal calories and fat. Because of its high protein content, a whey protein shake can also promote satiety and prevent oversnacking – and weight gain. For more about whey protein, check out “What is a Men’s Whey Protein Supplement?”

4. Coffee:

We know what you’re thinking: How can coffee help me build muscle? It doesn’t – at least not directly.  The caffeine in coffee can increase your energy and kick-start your metabolism, giving your body an extra boost throughout the day and during workouts. Coffee, however, lacks certain nutrients like protein and amino acids that properly prime your body for intense workouts. If you work out regularly, you’re better off with a men’s pre-workout supplement that’s specifically designed to increase exercise performance. Still, an occasional cup of Joe doesn’t hurt – black coffee only contains around 5 calories per cup and is a good pick-me-up in the morning. “What is a Pre-Workout Supplement for Men?” explains the importance of pre-workout supplements for men in greater detail.

5. Cottage Cheese:

If yogurt isn’t your thing, cottage cheese is a great alternative. Cottage cheese packs a protein punch that’s perfect if you’re always on the go. If you decide to go the cottage cheese route, stick to the low-fat and low-sodium kinds – regular cottage cheese is high in sodium. Just like Greek yogurt, cottage cheese can be eaten on its own or with fruit. You may even want to add some whey protein powder in it for more flavor and protein.

Best Full-Body Muscle Workout (What workout should I do?" )

It's the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.


Full-body workouts sound like they would take a long time. But when you boil down the exercises you need to perform in order to cover every area, there are only three you need to be concerned with a push, a pull, and a squat. This is the ultimate in minimalism and works superbly for beginners or people who are short on time.


Here are the best Full- body workouts  that turn the world of bodybuilding upside down.
Enjoy it.


THE WORKOUT :

Complete all five sets for the squat and then perform the overhead press and weighted pullup in alternating fashion. That is, complete a set of the press, rest, then do a set of the pullup, rest again, and repeat until you’ve finished all five sets for each.

1. SQUAT

Sets: 5 Reps: 5 Rest: 120 sec.
Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward

2. OVERHEAD PRESS

Sets: 5 Reps: 5 Rest: 60 sec.
Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulderlevel with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

3. WEIGHTED PULLUP

Sets: 5 Reps: 5 Rest: 90 sec.
Attach a weighted belt to your waist, hold a dumbbell between your feet, or if you can’t complete your reps with weight, use body weight alone. Hang from a pullup bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar.