BCAA or Branched-Chain Amino Acid, composed of leucine, isoleucine, and valine, is one of the essential bodybuilding supplements available to you. It actually composes 1/3 of the total essential amino acids your body need for building and maintaining lean muscle mass.

It is also one of the fastest acting supplements as BCAA has the ability to bypass the liver, instantly enter your bloodstream, and immediately reach your skeletal muscles. Finding the best BCAA for men is a cinch if you know all the basics about this substance.

You probably heard it dozens of times before that amino acids are the building blocks of protein, which in turn causes the enlargement and strengthening of your muscles. In fact, amino acids are directly involved in every physiological aspect of bodybuilding. Among the other benefits of taking the best BCAA for men are the following:

• It raises the rate of protein synthesis, which decreases the degree of muscle breakdown, or catabolism, particularly when you are cutting back on calories, or your body is in the state of fasting.
• According to studies, athletes and bodybuilders who supplement their training with threshold doses of BCAAs have lesser visceral fat in their midsection.
• People who regularly consume BCAA supplements while in training attests to having more energy and stamina to tackle intense workout sessions.
• Regular BCAA supplementation has been proven to be advantageous in the process of both muscle hypertrophy and recovery.
• Several clinical trials determined that BCAA helps increase glucose uptake and insulin sensitivity in healthy individuals. It also shows a lot of therapeutic potentials for diabetics as they help improve metabolic markers.
• The majority consensus of regular BCAA users affirms that it helps reduce workout fatigue and muscle soreness.

BCAA works more actively as a protein synthesizer in our muscle cells when the tissues are being subjected to intense and repeated stress. It means, when you are pumping iron or doing any form of resistance training, BCAAs are also hard at work in performing their role in muscle growth.

And since men tend to train harder and lift heavier weights, their individual BCAA requirement is also greater. Even though you can obtain BCAA from dietary proteins such as meat, fish, and eggs, it was found out that the more copious amounts provided by supplements are highly beneficial in bodybuilding and sports activities.

Many fitness experts suggest that men should take 5-7 grams of BCAA during a workout and another 5-7 gram after. Small adjustments can be made on the dose to proportionately match your bodyweight and training program. You could use a bit more amount if you are over 200 lbs. or about to engage in high-intensity resistance training.

Listed below are 5 of the best selling and highly rated BCAA products in the market. It includes some helpful information to help you in choosing the right one for you:

1. Scivation Xtend BCAAs

Via: Amazon.com

It is manufactured, packed and distributed by a cGMP compliant North Carolina-based company, considered one of the most reputable players in the sports nutrition industry.

Scivation Xtend BCAAs has been accorded various honors over the years by several award-giving bodies in the fitness circuit at large, including being named both as the “Best Intra-Workout Supplement of the Year” and the “Best Recovery Supplement of the Year” in 2012 by Bodybuilding.com.

Cons 

• Every serving scoop of this product amounts to 7 grams of BCAA in the recommended 2:1:1 ratio (3.5 grams leucine / 1.75 grams isoleucine / 1.75 grams valine). One to two scoops dissolved in 16 to 24 oz. of water would be ample to hydrate and protect a well-built guy’s muscles from catabolism during and after a high-intensity workout.
• It also contains in each serving scoop a proportionate amount of L-glutamine (2.5 grams) and an electrolyte-replacing blend. The former is an essential amino acid that aids in improving your athletic prowess and the ability to build and maintain lean muscle mass.
• Available in 12 flavor variants including Strawberry, Kiwi, Grape, Green Apple, Lemon Lime, Orange, Pink Lemonade, Raspberry, Watermelon, and Mango.
• Sold in 30-servings and 90-servings tubs at. A 5-scoop trial pack is also available.

Pros

• It only contains a gram of citrulline malate per serving scoop, which many think is too little considering that said compound is very helpful in inflating muscle pumps. It appears to have been added only as a catalyst to strengthen the effects of BCAA in the body.
• Some of its flavor variants don’t agree well with a lot of consumers. While some great ones are not always available
• Many fitness pundits argue that some of the product’s claims are not sufficiently supported by long-term and unbiased clinical tests.

2. BPI Sports Best BCAA Powder

Via: Amazon.com

For what it’s worth, BPI Sports differentiates their product by stating that they employ “Oligopeptide-Enzymatic Technology” in manufacturing their BCAA powder. Apparently, they individually fortify each of the three components of BCAA with three more essential amino acids, namely glycine, alanine, and lysine.

This bonding process supposedly prevents premature breakdown of the leucine, isoleucine and valine molecules in the stomach so they can be optimally transported to the skeletal muscles.

Cons 

• Based on the stated formulation in the label, it likewise contains the recommended 2:1:1 ratio of leucine, isoleucine, and valine.
• BPI Sports, a highly reputable company in the field of sports nutrition is the manufacturer of Best BCAA Powder. They employ a strict quality standard that involves engaging the services of Chromadex to test and audit all their products.
• Every 10-gram serving of the product also contains a gram of a proprietary CLA (Conjugated Linoleic Acid) blend and 250mg of Agmatine Sulfate. The former is said to stimulate fat catabolism and a common ingredient in many fat-burning supplements, while the latter is known for its analgesic effect, thus minimizing muscle soreness during workout and recovery.
• It is available in 10 sugar-free flavor variants that include Fruit Punch, Cherry-Lime, Passion Fruit, Grape, and Peach Cobbler. Moreover, there are 2 tub sizes: 30 servings and 60 servings, of which the prices vary according to the flavor.
• It rates well in consumers’ satisfaction index both in terms of product effectiveness and palatability.

Pros

• Many felt that with you are not getting the full weight of pure BCAA per indicated serving, as each of the three main substances is modified with the addition of three more essential amino acids (glycine, alanine, and lysine).
• As per label indication, each 10-gram serving only contains 5 grams of modified BCAA
• One major drawback however is it’s quite pricey.

3. BCAA 2:1:1 (Branched-Chain Amino Acids) by Bulk Supplement

Via: Amazon.com

Produced and distributed by a Nevada-based company focused on selling pure and no frill sports nutrition products. BCAA 2:1:1 (Branched-Chain Amino Acids) by Bulk Supplement, like any of the company’s other merchandise, is commonly sold in a plainly branded re-sealable aluminum pouch.

No fancy colorful packaging design, no marketing spiel, and no fancy additive ingredients. Just straight up plain or capsulized BCAA powder.

Cons 

Pros

• It has no added flavoring so it tastes exactly how a pure BCAA powder does, which is tart with a hint of bitterness. Some suggest that you put a little stevia and citrus juice, or some commercially available flavor packets to make it more palatable.
• It doesn’t contain an electrolyte-replacing ingredient so you need to drink plenty of water intermittently as well, if you plan on using it as pre, intra, and post-workout supplement, so you can keep yourself properly hydrated while in training.

4. Vintage Build – The Essential 3-in-1 Muscle Builder with BCAA

Via: Amazon.com

A California-based company known to be a non-compromiser in terms of quality and transparency manufactures this supplement. It is actually a blend of three of the most classic and well-tested ingredients for muscle-building and fat-burning formulas.

Besides BCAA, which constitutes almost half of the powder composition, it is also made up of Creatine Monohydrate (approx. 30%) and L-glutamine (approx. 20%). This is actually an epitome of the company’s product philosophy that shuns untested fancy, exotic and fad ingredients.

Cons 

• Every 11-gram serving of this supplement contains 5 grams of BCAA in the recommended 2:1:1 matrix, or within the minimum amount required for men of average build.
• Each serving scoop also has about 3 grams of creatine monohydrate and 2 grams of L-glutamine. The former is a provider of energy fuel for muscular movements and contractions, while the latter promotes and maintains digestive, cognitive and muscular health, among other benefits.
• It has a well-balanced ratio of BCAA and 2 other main ingredients. Meaning, you can double your BCAA serving without the risk of overloading on the other substances, thus enabling you to use it as pre, intra, and post-workout nutritional.
• It consistently rates high in terms of effectiveness from both hardcore and moderate body builders, as well as athletes.

Pros

• It costs higher than many of its competitors in the BCAA market per serving. However, if you will factor in the inclusion of creatine and glutamine, the tag price is fairly reasonable.
• Available only in two flavor variants: Fresh Berries and Lemon Lime.

5. BSN Amino X Endurance & Recovery Powder

Via: Amazon.com

Named “BCAA Supplement of the Year” by Bodybuilding.com in 2014, BSN AMINO X Endurance and Recovery Powder is one of the bestselling intra-workout supplements in the market.

It is being manufactured by a reputable US-based, which is among the major players in bioengineering and sports nutrition industry. This supplement, along with the company’s many other bodybuilding and fat-burning products, features a proprietary blend along with other plain ingredients.

Cons 

• The company obviously invests heavily in R&D to produce a proprietary blend of anabolic amino acids. Other than BCAA (leucine, isoleucine & valine), the 10-gram scoop serving also contains other essential amino acids such as L-Citrulline, L-Alanine, and Taurine.
• Each serving also contains 500 IU of Vitamin D to strengthen our bones and teeth by improving our body’s ability to absorb calcium and other minerals. It also helps in regulating insulin production and circulation, thus reducing our risk to diabetes and other dangerous diseases.
• It has 9 great-tasting flavor variants you can choose from, including Watermelon, Strawberry-Orange, Fruit Punch, Tropical Pineapple, Green Apple, Grape, Blue Raz, and Strawberry-Dragonfruit.
• Consumers and critics are consistently giving this product favorable reviews and high ratings in terms of effectiveness.

Pros

• At 10 grams of amino acids, this product offers one of the highest amounts of protein builders. However, the amount of each component is not clearly stated, making you wonder how much BCAAs you are actually getting and if they have the optimal ratio of leucine, isoleucine and valine.
• At first glance, this may seem to be among the most affordable supplements in the market. However, the recommended daily dose is 2-servings a day. If you will do the math, this product is not exactly the most affordable in its category.

Conclusion

Each product discussed here has its own merits and hitches. When choosing which one is best for you, you might want to consider if you also need the other listed ingredients. If you are stacking with other supplements, you should cross check each indicated components in every label to avoid any redundancy, deficiency, or overdosing in each of the substances you are taking.

On the other hand, if economizing is the most important factor in making your decision, then pick one product that can provide you with other fitness nutritionals other than just BCAA. Another thing to consider is the flexibility that the product can give you to adjust dosage according to your particular built, weight and fitness goal.

Besides being naturally heavier than women, men’s body weight largely varies, so, to get the most benefit from BCAA supplementation you should be able to take the optimum amount according to your particular requirement, at every given time.

Please take note also that all the prices reflected here are subject to changes and various external factors such as delivery location, order volume, etc.

The post 5 Top-Rated BCAA Supplement Products for Men appeared first on HeroMuscles.

The EZ curl bar is a nice exercise equipment for certain exercises, like bicep curls deadlifts and skull crushers. It’s specially designed to target and improve arm muscles when you perform workouts to boost your biceps, triceps, and forearms. This gym equipment also improves arm power, control, and strength.

If you’re looking for the best EZ curl bar for your hard training then you come to the right place. We tested the popular brands available on the market and discover the top six best EZ curl bars that stand out in the competition. Read the full details of our reviews below.

Top 6 EZ Curl Bars Reviews

1. Editor’s Pick – The Best Product: XMark Olympic EZ Curl Bar

Via: Amazon.com

The XMark Olympic EZ curl bar is our best product because it has the best features at the best price. This curl bar is covered with a chrome finish to make it very solid and fight corrosion. If you want to change the intensity of the lift, just take turns on the grips.

This Olympic EZ curl bar features a 2.8 cm grip and medium knurling to give a bit more gripping surface when performing squats. The 2-inch chrome sleeves boast a weight capacity of 400 lbs. What I like about this curl bar is the shaft which is coated with black manganese phosphate. This coating is known to resist corrosion and prevent abrasion.

Pros

• Made with a durable construction
• Gives a comfortable and strong grip
• Offers alternate grip options
• Easy to maintain
• The black/onyx finish is very attractive
• Feels well balanced

Cons

• The sleeves seem to be slippery for collars
• May rust a bit quicker if you don’t wipe the sweat off the bar

2. Runner Up/Alternative Pick – The Second Best Product: Marcy Solid Steel Olympic Weight Bar

Via: Amazon.com

This olympic weight bar is made of a sturdy solid steel which can hold 2-inch Olympic weight plates without faltering. It’s made with utmost accuracy to guarantee super strength under tension. The chrome-plated finish is corrosion-resistant and non-toxic. The body is ergonomically-designed to bring comfort as much as possible.

Besides the Olympic EZ curl bar, this set also includes two weight collars to help secure the weight plates on the bar. This ensures safety while you do a variety of intense exercises. Additionally, this bar allows you to wipe off sweat to prevent rust.

The recipe not just only ensures the metabolic activities but also regulates the cognitive functions and strengthens bones. It revitalizes the strength of a bodybuilder from the inside.

The ingredients are processed through updated lab testing procedures to concentrate a proportional blend of enzymes, fatty acids, amino acids, minerals, vitamins, neurotransmitters and growth factors, all of which are necessary for one’s overall well being.

Pros

• Comes with a 2-year limited warranty
• The sweat is easy to clean off the bar
• Includes two weight locking collars for safety
• Made with a durable and nice chrome finish
• Durable and reliable as expected
• Has an ergonomic design for comfort

Cons

• Grip feels slippery and awkward
• The bends seem to be uneven.
• The curves don’t have enough angles for comfort

3. Budget Pick – The Best Product With Limited Budget: Champion Barbell EZ Curl Bar

Via: Amazon.com

The Champion Barbell EZ Curl Bar is a budget-friendly option for those who want to improve arm muscles. This 1-inch curl bar can fit regular sized plates. The bar is solid throughout and is produced from very hard steel.

The hand grips are knurled to give a comfortable and secure grip while doing intense workouts. Surprisingly, the medium knurl doesn’t feel rough on the hands. Though cheap, the bar feels really solid and well made. Everything you’re looking for a basic EZ curl bar is found in Champion Barbell.

Pros

• Gives a secure grip in alternate hand placements
• Comes with a fair price
• Easy to change the weights with spring clips
• The chrome finish looks nice and durable
• Well made and feels solid

Cons

• The ends aren’t threaded for security
• The bar is a bit short for people above 6-feet
• Rusts quickly especially in the areas where you hold it

4. Upgrade Pick – The Highest Quality Product With High Price: Ivanko OBZ-30B Black Oxide 5’ Commercial Olympic EZ Curl Bar

Via: Amazon.com (sold-out) Related Product Via: Amazon.com

If you don’t mind the expensive price, try the Ivanko OBZ-30B Olympic EZ Curl Bar which offers a quality suitable for commercial use. Knurling is found on close grip and wide grip hand positions. This gives plenty of secured grip on the bar.

This is longer than most Olympic curling bars which offer more flex, especially under heavy amounts of weight plates. The entire bar is covered with elegant black oxide. We like its free rotating bushings that prevent the accumulation of torque on the wrists.

Pros

• Accommodates the widest grip options
• Offers plenty of weight loading space
• Rotates to prevent torque buildup
• Coated with a nice black oxide finish for corrosion resistance
• Sturdy and well-made

Cons

• The price is very expensive
• Not comfortable for short people

5. Niche Pick – The Best EZ Curl Bar For Beginners: Sunny Health & Fitness Chrome Curl Bar

Via: Amazon.com

If you’re a beginner in intense workouts, try the Sunny Health & Fitness Chrome Curl Bar which features very basic features, like a 1-inch sleeve size and star-lock collars. The 1-inch sleeves accommodate regular-sized plates. The entire bar is made of solid steel and mild rust-resistant chrome finish.

This basic bar has threaded ends with star-lock collars to hold the standard plates securely while you workout. It offers two different grip placements to make your arm muscle workout more effective. The grip is designed with a diamond knurling to give a comfortable and non-slip hold.

Pros

• Sturdy, heavy, and solid
• The collars offers a rubber barrier for more security
• Comes at a reasonable price
• Coated with a nice chrome finish
• Gives a comfortable and non-slip grip

Cons

• The star lock collars tend to loose very easily
• The threads are a bit narrow than the matching dumbbell set

6. Niche Pick – The Best EZ Curl Bar For Individuals With Medial Skills: CAP Barbell Standard 47-In EZ Curl Bar

Via: Amazon.com

Develop your upper arm strength and mass with the reliable CAP Barbell Standard 47-in EZ Curl Bar. The bar features a solid chromed steel construction for durability and mild resistance to rust. It’s ends are threaded and include collars to help secure the weight plates while working out.

This bar is perfect for people with intermediate skills because even if it’s a standard bar, it can accommodate 200 pounds of weight plates. This help isolates and intensify the enhancement of your upper arm muscles. As far as the bend is concerned, it’s the same with the amount of bend you’re going to get at many gyms.

Pros

• Has a good bend and flex
• Offers alternate grip preferences
• The chrome finish is very smooth
• Threaded with collars to hold the plates really well
• Developed from hard steel

Cons

• Keeps unscrewing itself
• The rubber in the caps wears down easily

Best EZ Curl Bar Buying Guide

Shopping for the best EZ curl is difficult if you don’t know what to look for. You need to consider several factors, including construction, sleeve size, and knurling. Before we discuss that in detail, let’s get to know more about EZ curl bar.

What Is An EZ Curl Bar?

If you’ve seen that crooked looking barbell in the gym, then you’ve already seen an EZ curl bar. This bar was invented by Lewis G. Dymeck to solve the problem of curling with a regular barbell, which put your wrists into awkward positions. Its slight bent looks a “W” though only a little.

The EZ curl bar is ideal if you’re having a hard time finding a good grip on a straight bar. The hand placement and grip help isolate specific muscle groups more effectively. Compared to a straight bar, the EZ curl bar will allow you to experiment with various grip positions. It also eases out the tension from your wrists or elbows.

Advantages Of Using An EZ Curl Bar

The selling point of an EZ Curl bar is its slight angle which eases out the tension from your wrists, elbows, and forearms. This reduces the risk of common injuries that may arise from curling with a straight bar constantly.

The EZ curl bar also offers a more comfortable grip which concentrates on various bicep and tricep areas. In using this bar, your hands are a bit pronated, which changes the way your upper arm muscles are used. This allows your hands and wrists to be in a comfortable position while moving.

Since they’re compact and easier to store, they’re perfect for the home gym. The EZ bar is ideal for these exercises: spider curl, skullcrusher, and close-grip press. It can also be used for preacher curls as it offers a comfortable hand placement while sitting.

That said though, there’s a downside to using the EZ curl bar which is that it keeps you from achieving a full contraction with the biceps. As such, it’s your call to choose which bar you want to utilize for curls or whether you want to use a combo. If you have weak wrists, however, it offers a helpful aid.

If you want to know the proper technique in using the EZ curl bar, watch this video

What To Look For

Sleeve Size

When choosing the sleeve size consider the size of the plates. There are two sizes of plates: Olympic and regular. The Olympic weights suit for 2-inch sleeves while the regular size weights suit for 1-inch sleeves.

Another aspect to consider when choosing the sleeve size is the amount of weight you plan to load. Choose a regular EZ curl bar if you plan on loading no more than 160-200 pounds. If you want to load up more than 200 pounds, then consider getting an Olympic EZ.

A regular size EZ curl bar may be cheaper but it can’t help you with technique like what an Olympic curl bar can do. So, we recommend that you invest in an Olympic curl bar and plate set.

Angles

The effectiveness of the bar in taking away unwanted tension from the wrists will greatly depend on the angles or amount of bent. Manufacturers use different angles. Depending on what’s comfortable for you, choose between a mellow or more pronounced bend.

Durable Construction

You want an EZ curl bar that will last the beating of constant use. Some of the best brands are durably covered with chrome. The highest quality bars use black manganese phosphate to fight corrosion and abrasion.

Knurling

The knurling quality is going to impact the strength of your grip. This very important if you plan to use the bar for pull-ups and lifting heavy weights.

A good knurling will need less forearm movement and will enable you to concentrate more on the triceps or biceps. If you like to challenge yourself to various hand positions, look for a bar with the knurling running throughout the whole length of the bar.

Conclusion

Taking everything into consideration, the XMark Olympic EZ Curl Bar is hailed as the best product on our EZ curl bar review of 2018. Its 2-inch sleeve can carry Olympic plates which can give you a better technique. The medium knurling also offers a comfortable grip and feel to the bar. Overall, this bar is sturdy, bends right, and easy to maintain.

What sets XMark Olympic EZ Curl Bar different from its competitors is the black manganese phosphate on the shaft. This coating is the hardest and offers a remarkable abrasion protection.

If you have questions about this guide, let us know in the comment section. Please share this article with your friends and family if you like it.

The post The Best EZ Curl Bar: Top 6 EZ Curl Bar Review For 2024 appeared first on HeroMuscles.

Whey protein bars are without a doubt one of the best in-between-meal snacks, or even occasional meal substitutes any adult can have. They are a good source of energy and nutrition and loaded with essential amino acids including BCAAs, which boosts muscle protein synthesis, causes body fat loss, and improves triglyceride profile. And may I add: whey protein bars are delicious and very filling with the right blend of ingredients.

Where do whey protein come from and why are they good for you?

Whey proteins are the isolated macronutrient from whey, the liquid by-product when you strain the curdled part of the coagulated milk in cheese production. It is actually composed of various highly soluble globular proteins such as beta-lactoglobulin, alpha-lactalbumin, and immunoglobulin. The latter is more commonly called “antibody”, which neutralizes viruses, bacteria and other pathogens that enter the body of a living person or animal.

Milk actually has two main proteins, “casein” being the other one. The ratio of proteins in human milk is 60% whey and 40% casein, while cow’s milk has 20% whey and 80% casein. Based on the given comparative quotients, our bodies can sensibly benefit from whey supplementation since we don’t get enough of it from cow’s milk, our main source of said dietary liquid. While whey proteins are quickly and easily absorbed and digested by our body, casein lingers longer in our system. Meaning, the former provides immediate energy, while the latter fuels our body at a slow sustained rate.

Besides giving our bodies sudden energy boosts, which are especially helpful when engaging in strenuous physical and mental activities such as sports, gym workout, or even performing your regular job, whey protein provides many other health benefits. Other than aiding your body in muscle building and fat burning, it is also said to contain active components that help in fighting cancer and lowering bad cholesterol.

Common ingredients you can use to make your own whey protein bars:

Whey Protein Powder – There are actually two forms of whey proteins in the market: isolates and concentrate. The former tends to be more expensive for its fast-acting property in delivering amino acids to your muscles. Whey concentrates will do in making protein bars,  just make sure that at least ¾ of the total net weight of the product you buy is said protein. I am saying this since almost all products in the market come in formulated form, which contains many other ingredients including a bunch of sweeteners.

Fresh or Dried Fruits and Berries – Not only that these foodstuffs will make your protein bar more delectable with their natural sweetness, they are also great sources of antioxidants, vitamins, minerals and dietary fibers. You can actually add raisins, dried berries, dates, prunes, apples, bananas, blueberries, etc. in various recipes.

Nuts and Seeds – Again, these are good sources of dietary fibers, fatty acids, and other healthy nutrients. For the nuts, it is better to grind them in food processors (electronic or otherwise) before adding them to the mix. Your options include almonds, walnuts, cashews, pistachio, pine nuts, etc. For the seeds, try chia, flaxseeds, sesame, peeled pumpkin seeds, hemp, etc.

Whole Grains – Great sources of easily digestible carbohydrates. Among those you can use includes oats, quinoa, farro, millet, rice, etc.

Binders and Natural Sweeteners – Falling in this category are dairy or non-dairy milk (almond, coconut, etc.), cream, flour, honey, dark chocolate, peanut butter, etc.

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3 Easy-to-Make Whey Protein Bar Recipes

1. No Bake Chocolate-Peanut Butter-Whey Protein Bar

If you like the classic flavor combination of chocolate and peanut butter then you will find this one truly delightful. Not only does it taste delicious and loaded with protein plus ample carbohydrates and fibers, it is also very easy to prepare. No baking required.

Ingredients:

• ¼ Cup Vanilla Flavored Whey Protein Powder                                                                
• 3 Cups Crispy Rice Cereals
• ½ Cup Creamy Peanut Butter
• ½ Cup Honey
• ½ Cup Refrigerated Chocolate Chips
• ½ Cup Raisins or Dried Cranberries (Optional)

Instruction:

1. Line a small baking dish or pan (approx. 8” x 8”) with parchment paper and set aside.
2. Combine the peanut butter and honey in a saucepan and melt them together for a few minutes over low heat. Stir the ingredients thoroughly until properly blended, and then remove from the stove.
3. Add in the rice cereals, whey protein powder, and raisins. Stir until everything are fully combined, before adding the chocolate chips. Continue mixing until the chips are well distributed.
4. Pour the whole mixture into the lined baking pan or dish and flatten with a spoon or spatula until it fills the entire horizontal space of the container. Cover with another piece of parchment paper and firmly compress down the mixture.
5. Refrigerate for 4 – 6 hours or until the mixture aptly solidifies and fit for cutting.
6. Remove the whole cake from the pan by lifting the paper liner then lay down on a flat tray. Slice the treat into 10 – 12 bars. Keep the pieces that you will not yet consume in the refrigerator.

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2. Lemon Coconut Whey Protein Bars

If you prefer a little lemony tartness on your whey protein bar, then this is the recipe for you. It is also teeming with vitamin C and dietary fibers. It really makes a great pre and post-workout snack as it can give you an energy boost, as well as an aid in the recovery phase.

• 1 Cup Whey Protein Powder
• ½ Cup Coconut Flour
• ¾ Cup Almond Meal
• 3 Flax Eggs (1 tbsp. ground flaxseeds: 3 tbsp. water ratio each)
• ½ Cup Lemon Juice (Freshly Squeezed)
• ½ Cup Desiccated Coconut
• ¼ Cup Honey or Maple Syrup
• Lemon Zest

Instruction

1. Prepare your flax eggs by mixing the seeds with water according to the prescribed ratio (1:3) then set aside in the refrigerator for at least 15 minutes.
2. Combine the whey protein powder, coconut flour, almond meal and desiccated coconut in a large bowl and stir until completely mixed.
3. Mix flax eggs, lemon juice, maple syrup or honey and lemon zest and whisk together.
4. Combine the dry mixture (#2) and wet mixture (#3) stir together until thoroughly mixed. If you have a stand mixer much better, just set the machine at low speed. While doing this, preheat the oven to 365°F, and grease and line a square baking pan.
5. Pour the final mixture into the pan and smoothen with a spatula or wooden spoon. Then put in the oven and bake for 30 minutes. You can check if it is fully baked by inserting a metal skewer or fork in the middle of the cake and see if the utensil comes out fully clean.
6. Take the pan out of the oven and let it cool completely. Take the cake out from the pan and slice it into 12 almost equal pieces to make individual protein bars.

3. No Bake Carrot-Whey Protein Bars

Satisfy your sweet tooth without guilt and without much hassle. This no-bake treat is not only heaving with protein, fiber, and antioxidants, you also get a healthy dose of beta-carotene too. You can even turn this snack bar into an absolute dessert by adding a frosting on top! 

Ingredients:

To make the bar:

• ½ Cup Vanilla Flavored Whey Protein Powder
• 2 ½ Cups Oat Flour (gluten-free)
• ½ Cup Mashed Carrots
• ¼ Cup Almond Butter
• 1 Tbsp. Cinnamon
• ½ Cup Maple Syrup
• ¼ Cup Non-Dairy Milk (Almond Milk is recommended)
• 1 Tsp. Mixed Spice
• 2 Tbsp. Granulated Sweetener (optional)
• To make the frosting:
• 1 Scoop Vanilla Flavored Whey Protein Powder
• ¼ Cup Dairy-Free Cream Cheese
• ¼ Cup Dairy-Free Milk

Instruction:

1. Get a large baking pan or dish (approx. 9” x 12”) and line it with parchment paper.
2. Combine the whey protein powder, oat flour, cinnamon, mixed spice and sweetener in a mixing bowl and whisk together until thoroughly blended.
3. Melt the almond butter with the maple syrup in the microwave using a microwave-safe bowl.
4. Combine the dry mixture (#2) with the wet mixture (#3) and mix thoroughly. Add the mashed carrots then stir well until everything turns into a crumbly batter.
5. Add the non-dairy milk to thicken the batter then stir until the mixture becomes firmer. Pour the final mixture into the baking dish and spread and flatten with a spatula or wooden spoon. Refrigerate for at least an hour or until it solidifies a bit.
6. Make the frosting by mixing together the three ingredients. Mix well until it forms a thick but spreadable batter. Apply the frosting on top of the cake, which has been refrigerated for at least 30 minutes. Then return the frosted cake inside the refrigerator and leave for at least a half hour more or until both the cake and the frosting becomes firmer.
7. Cut into 12 pieces to make smaller protein bars.

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Conclusion

Making your own whey protein bar is not only economical but also gives you full control over what ingredients go into what you will eat. Commercially released protein bars usually contain ingredients that are chemically processed in order to drive down the cost of production, which may be detrimental to our health. They also contain sweeteners to make the product more palatable but potentially fattening and addictive. Moreover, consumers also practically pay the packaging and advertising costs that go into its market release.

By the way, you may notice that I mentioned various ingredients above that were not included in the 3 recipes featured here. You can actually add some of those like berries and nuts to different recipes, including on the ones discussed here and for others that you might encounter in the future. So go ahead, be creative and discover new and exciting flavor combinations on your own.

The post DIY Whey Protein Bars: 3 Easy & Tasty Recipes to Try at Home appeared first on HeroMuscles.

One of the most basic knowledge that every bodybuilder must have is learning how to cut after bulking up. It is common knowledge in the lifters’ circuit that every serious bodybuilder observes a bulking and cutting phase like a farmer does to sowing and reaping seasons. The usual practice for those who regularly participate in annual contests wherein their well-chiseled physiques are displayed and rated by a panel of judges is bulking up for most of the year, then switching to cutting 3 – 4 months before the event.

For many, the switch to cutting phase is torturous, as this is the time wherein you cut down on your food intake and increase your tedious cardio sessions. The manner and difficulty of the transition will likewise depend on how you bulked up in the first place. While it is unarguable that you need to eat a lot or have a caloric surplus in the bulking phase, how those foods are translated to weight gain is another matter. Meaning, the individual percentages of lean muscles, stored fat, and glycogen that made up the added weight would determine the amount of effort you need for the cutting phase.

What are the different types of bulking?

There used to be only two categories known to man: Clean Bulk and Dirty Bulk, and no, the second one doesn’t mean you forage food from the dumpsters. Clean bulk is what the legendary weightlifters from the golden era of bodybuilding do. They pile up on whole foods while in training such as steaks, eggs, chicken, legumes, fruits, vegetables, potatoes, oats, etc. Dirty bulk, on the other hand, is what many of today’s bodybuilders are doing. They gobble any conveniently available foods today, including a burger, pizza, deep-fried battered chicken, ice cream, cookies, a bag of chips, and other sugary or salty processed food.

While there are several other methods identified today such as slow bulk (unhurried weight gain), fast bulk (rapid weight gain), fat bulking (just letting go, I guess), and a few others, I don’t think they are crucial enough for a lengthy discussion. I am speaking here by the way, with the assumption that you know for a fact that bulking is not just about putting your appetite in overdrive. The phase, of course, involves a tremendous amount of weight training as the actual goal here is gaining a higher percentage of muscle mass than fat and glycogen deposit.

How to cut after bulking? Well, since the main objective of cutting is shedding the extra fat you gained along with the muscle mass (which you wanted to preserve), here are some practical principles to live by:

5 Tips for Best Cutting Result

1. Be conscious of the physiological effects of your bulking technique

Before you can actually draw a plan on how to cut after bulking, you should have a clear picture of the physiology involved in your weight and mass gain. Science determined that you could only gain one to two pounds of lean muscles every month (0.25 – 0.5 lbs. per week). Meaning, if you gained more pounds than that in the said period, chances are stored fats cause the extra notches on the weighing scale.

Another thing to take note is that your adipose tissues are primarily composed of adipocytes or fat cells, which store fat as reserved energy fuel for your body. While you can burn its contents, adipocytes are like indestructible bags that can be filled to utmost capacity. But the really scary part is if your body runs out of these storage bags, it can produce more as needed, especially when you are still young. That is why if you become overweight or obese when you are still a teen or a young adult, chances are you will have more adipocytes in your body than those who became overweight at middle age. It doesn’t mean that you can’t have a ripped body, it is still doable with extra effort and discipline.

The only point I am stressing here is that you have to be conscious of how you will bulk up. Are you building enough muscle mass with your jacked up diet or are you feeding, or worse, multiplying your adipocytes? Better stick to clean bulk and try to shun processed food as much as possible.

2. Have a sensible diet

If bulking requires you to pile on calories, cutting warrants the opposite. It doesn’t mean though that you will starve yourself, you just need to make a caloric deficit. By cutting on your carbohydrate and sugar intake, which your body burns first for energy, your system will look for the next alternative fuel at its disposal. The goal is for your body to run out of energy source from recently digested food so that it will be prompted to use its energy fuel reserve, the fats stored in your adipocytes.

It is not just about counting calories but choosing wisely what is more beneficial for your body. A simple comparative sandwich test performed by scientists revealed that you get twice as much usable nutrients from a whole wheat bread with real cheddar cheese than a white bread (made from refined flour and sugar) with commercially processed cheese with the same mass and calorie count. What does that tell you? Choose wisely what you eat. Pick unprocessed meat and fish over high-fat and high-sodium sausages and bacon, choose nuts and beans over fries and chips, opt for fresh fruits over candied ones. You get the idea.

Do not starve yourself during this phase. When your body has exhausted both the digested food calories and usable stored fats during intense training, it will look for other energy sources to sustain its efforts. In which case, it will start catabolizing your muscles. So it is pertinent that you still get enough micronutrients, especially protein, to preserve muscle mass. It is also best to eat small meals with more frequency (6-8 times) a day.

5 Easiest Ways To Get Abs (Nos. 1 – 3 Encourages Eating)

3. Tweak your training program

Remember that you will be running on less energy fuel than you have when you were bulking. You also have a slightly different objective during cutting, and that is to shred the fat to reveal your newly developed pecs, abs, biceps, glutes, and more.

At this point, you need to concentrate more on muscle mass and strength retention than growth, as opposed to bulking phase. Your weight training must now be focused on resistance rather than repetition. Since you are now working out with a carb deficit, extended training can now imperil the depletion of stored glycogen in your muscle fibers. It is highly advisable that you direct your effort on cycling compound movements such as squats, bench presses, deadlifts, shoulder presses and chin-ups in low reps (6-8).

You should also do more cardio but concentrate more on low-intensity steady state (LISS) exercises that will keep your muscles safe from accidental tearing or damage. You can walk or swim for 30-60 minutes, 3-4 times a week. If you opt for lesser time, you can instead do 20-25 minutes of high-intensity interval training (HIIT) versions of running or swimming.

4. Hydrate and take supplements

One of the best ways to compensate for having lesser energy fuel from calorie deficiency is by drinking lots of cold water. Good old H20 should never be taken out of the list of important things when talking about how to cut after bulking. Besides giving you an energy boost, it also helps in fat burning. Plus, it is 100% calorie free.

You should also consider taking supplements, the safe kinds of course. Among the most recommendable are BCAAs, creatine, and full-spectrum multivitamins. BCAA or Branched-Chain Amino Acid aids in muscle protein synthesis and post-workout recovery, while creatine helps supply energy to the muscles for improvement of athletic performance. Both are available in powder form that you can dissolve in water to make up for a great intra and post workout drink. These supplements can also help prevent muscle catabolism.

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5. Take your time

Hurrying up to lose the fat may also result in the reduction of muscle mass. Again, going back to the calorie deficit, your body will definitely find ways to compensate for any lack of energy fuel. Remember that your target is that it only goes as far as using the stored fats in your adipose cells, which by the way, are mostly in your midsection. As much as possible, you don’t want your system to get to the point where it also needs to catabolize your muscle cells to keep your body running.

Conclusion

How to cut after bulking is not at all complicated if you know both the science and practical aspects of it. Since it’s been widely practiced with great results since the mid 20^th century by numerous bodybuilders who are now considered legends in the sports, then it is definitely worth observing today.

Follow the principles presented here and combine it with the rudiments of a healthy lifestyle such as having a regular good night’s sleep and staying away from vices, and you will definitely get optimum results in your cutting phase. Thanks for reading.

The post How to Cut After Bulking: Our 5 Most Useful Tips appeared first on HeroMuscles.

High estrogen levels can partly be blamed for expanding waistlines and the development of “moobs” or “man-boobs” for adult men, or in a more scientific term: “gynecomastia”. It can also be impugned for the decrease in libido and sexual prowess of a man approaching middle age or older. Other known effects include the decline of muscle mass and the increase of body fat particularly in the midsection. Actually, a rotund belly, hips, and buttocks can be a telltale sign of high estrogen level for both men and women.

Although estrogen is primarily a female hormone, it is also an essential part of the male reproductive system and sexual function. There are actually four kinds of estrogen that occur in women, although the fourth one, estetrol (E4) is only produced during pregnancy. The other three are called estrone (E1), estradiol (E2), and estriol (E3). Men naturally have a very low ratio of estrogen to testosterone from their teenage years to their mid to late twenties. As they grow older, however, their estrogen tends to increase while their testosterone level declines gradually.

One main reason for the said shift in the hormonal ratio is the conversion of testosterone to estrogen through aromatase reaction. Aromatase is adrenal enzymes that are ubiquitous in fat cells stored in our adipose tissues. If you are one of today’s many fans of zombie-themed books, movies, and TV shows, aromatase is like the bite that turns testosterone to estrogen. Not that I considered the latter hormone a ghoul, I am just illustrating the reality of the process and how treacherous aromatase can be, in affecting our body chemistry.

5 Easiest Ways To Get Abs (Nos. 1 – 3 Encourages Eating)

5 Ways to Lower or Control Your Body’s Estrogen Level

Let me change gear a little bit at this point. I am not encouraging anybody, even men of certain ages, to take estrogen blockers as the so-called female hormone is still essential not only for sexual functions but also for bone health. There have been reported cases that prolonged use and overdose of estrogen-blocker pills have led to lowering of bone density and joint pains. Instead, I am advocating natural means through the following tips:

1. Work Off Excess Pounds

As explained earlier, the abundance of stored fat cells in your body results in the profusion of aromatase, the enzyme that turns testosterone to estrogen. Beyond its unsolicited visible effects, excess fatty tissues have deeper and more distressing consequences to your body.

Looking portly is actually the least of your problems. The decrease of libido, erectile dysfunction, leaky gut, and fatigue, which are direct results of low testosterone – high estrogen ratio, are direr issues. But it doesn’t stop there. The unsightly excess weight in your midsection also endangers your body to various life-threatening illnesses such as heart disease, diabetes, cancers, hypertension and a lot more.

You can start a fitness regimen on your own; just make sure that it includes both resistance and endurance training. Swimming can actually provide both, especially when you use basic gears that increase water resistance such as swim paddles. Biking is another great way to increase both strength and stamina. It was also found to be highly beneficial to maintaining sexual and reproductive health.

Working out in a gym is probably one of your best options. Besides giving you access to a wide array of exercise machines and free weights; you can also get regular tips and encouragement from both the in-house instructors and other gym-goers. You can likewise engage in strenuous sports that you really enjoy such as basketball, tennis, badminton, etc., or otherwise attend high-intensity exercise classes such as spinning, Zumba, boxing, and such.

2. Watch What You Eat

Improving intestinal health is paramount in keeping your body’s estrogen production and storage in check. A healthy digestive and endocrine system can effectively eliminate excess estrogen from your system, thus preventing hormonal and chemical imbalances. However, the regular diet of many people today is packed with processed food, refined carbohydrates and sugar, harmful additives and preservatives, alcohol, and other food components that cause some enzymes to disintegrate estrogen molecules and cause the fragments to be reabsorbed by the body.

Eat a lot of phytochemical-rich foods like cruciferous vegetables such as kale, cabbage, cauliflower, broccoli, collard greens, bok choy, and Brussels sprouts. Besides being effective in inhibiting estrogen production, they have high nutritional and satiety value and low caloric content. They also aid our digestive tract to function more efficiently to expel not only excess estrogen but also various toxins that made their way in our intestine.

How to Cut After Bulking: Our 5 Most Useful Tips

Other foods that we should eat more based on the aforementioned purpose are red grapes, pomegranates, mushrooms, berries, flax, sesame and chia seeds, citrus fruits, fresh peppers, tomatoes, and whole grains. Fish that are rich in omega-3, lean poultry and cattle meat, eggs, and bone broths are not only great for muscle building but also for boosting testosterone and lowering estrogen. It is also helpful to supplement your diet with fermented or pickled vegetables such as kimchi and sauerkraut, as well as matcha green tea, which abounds with polyphenols.

Besides alcohol and processed food, other foodstuffs to avoid or limit include monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids, commercial dairy, glutens, soy, and legumes.

3. Don’t Overwork Your Digestive Organs

Your gut is not the only part of your system that metabolizes what you eat or drink. It needs valuable help from a trio of organs that produce, deploy or store the necessary enzymes and hormones needed for digestion, namely the liver, the gallbladder and the pancreas.

Your liver’s main function is producing bile from cholesterol and other substances to send to small intestines for digestion of food. It also metabolizes excess estrogen and other substances including various toxins and binds them into compounds that can be excreted by our bodies. However, there are food, beverages, medicines and other stuff we ingest that may interfere with the organ’s primal functions. If it is not working optimally, some of the stuff it is processing may not be immediately expelled out of the body and become toxic and re-absorbed by the body, sometimes leaving scars on the organ. Alcoholic beverages and drugs are among the most dangerous culprits, followed by many processed foods.

The gallbladder, on the other hand, is the repository of the processed bile, which it releases to the duodenum after we finish eating. There are substances that cannot be broken down totally such as polyunsaturated fats, which revert to the organ and form stones.

The Pancreas main function is producing insulin and glucagon, the hormones that regulate blood sugar and are used for energy. Any surplus and unused glucose are then deposited to the adipose tissues that become fatty cells. This cache is supposed to be a reserve fuel for future use, however, due to our poor lifestyle and eating habits, they lay dormant and stockpiled as new ones are continuously added into it. Not only does it result in unsightly jutting or even sagging belly mass, but it also increases the production of aromatase, which converts testosterones to estrogens.

More alarming health issues that may arise include deterioration of insulin insensitivity, and worse, development of type 2 diabetes and cardiovascular diseases. 

4. Be Wary of Estrogens Found in Household and Personal Care Products

Estrogen is not only synthesized inside your body. It can enter your system through ingestion, inhalation, or even through skin contact. What many of us do not know is that various household and personal care products contain various forms of chemical estrogens. One of the most commonly used cosmetic or pharmaceutical preservatives is paraben. It comes in different types of compounds and is differentiated through their prefixes such as ethylparaben (E214), propylparaben (E216), methylparaben (E218), and more. What they have in common is that they all contain estrogen.

So, take the time to scan the label of every personal care product you buy such as shampoo, conditioner, soap, lotion, sunscreen, hand soap, and moisturizer, to see if it contains paraben or any other estrogenic compounds. Household products such as dishwashing soap, cleansers, and even insecticides may also contain xenoestrogens (environmental estrogens) or antiandrogens (testosterone blocker) so, you better watch out for those products too.

Moreover, even the plastic containers used for the aforementioned products, or even some plastic bottles used for water and other commercially sold beverages may possibly contain trace amounts of xenoestrogens and antiandrogens.

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5. Have a Healthy Night Sleeping Habit

If your night sleeping habit is out of whack, you will be denying yourself the full benefit of two fat-burning hormones: Leptin and Adiponectin. The former affects your appetite and satiety factor, while the latter helps in metabolizing fat for energy consumption. Both said hormones are commonly released at night, so when your body gets confusing signals as a result of poor sleep pattern, it may result in a spike in insulin production and other imbalances.

This may trigger late night appetite for high-carb and sugary foods, which can be transposed to unused calories that end up as stored fatty cells. Moreover, when an insulin spike happens, your body drops any on-going fat-burning activity, as it detects another energy source that it needs to burn first rather than the “reserve fuel” (fatty deposits).

Conclusion

One of the estrogen’s main functions is causing secondary female sex characteristics including enlargement of breast tissue. Sadly, as men grow older and they do not do anything to mitigate the increase of estrogen level along with the decline of testosterone, their bodies not only morph into an undesired shape but it also increases their risk of getting prostate cancer and other potentially devastating illnesses. In fact, there were studies which show that there are some middle-aged men who have a higher level of estrogen than some menopausal women!

It’s not too late. You can still work towards your aspired physique and reverse the adverse effects of having high estrogen levels and low testosterone the natural way! Turn those moobs into pecs!

The post How to Lower Estrogen Level (And Lose those “Moobs”) appeared first on HeroMuscles.

Usually, creatine supplement is used before and after a workout. You need to take creatine before a workout for energy and after a workout for better absorption. But what if I finished my workout at night, should I take creatine before bed?

Now, there has been a slight concern about taking creatine before sleep. Does it affect your ability to fall asleep, or restrict potential results? Before we answer all these questions, let’s get to know more about creatine. 

What Is Creatine And How Does It Work?

Creatine is a popular supplement highly advantageous for bodybuilding and athletic training. When taken as a pre workout supplement, creatine gives energy fuel to muscle cells. This helps you generate more energy during the high-intensity workout and lift heavy weights that result in a mass gain.

When taken after a workout, it helps improve recovery. Research shows that creatine supplement somehow decreased inflammation and muscle cell damage after an intense exercise. Strength and endurance athletes may enjoy this benefit

An exciting benefit of creatine is its effects on the brain. Recent studies suggest that creatine helps prevent neurological disease. This compound is known to increase the survival of nerve cells to physical and metabolic trauma.

So, Can I Take Creatine Before Bed?

It is ok to take creatine before bed if you don’t mind waking up in the middle of the night to urinate from all the water. Also, make sure that the product is strictly creatine and doesn’t contain any sugar or caffeine to keep you awake at night. There’s actually no “good” time to take creatine as long as you take it consistently.

If you want to enhance muscle gain results while you sleep, consider taking creatine with Casein protein and complex carbs. Casein protein is very slow digesting and can help your muscles absorb protein during sleep. Complex carbs help creatine get absorbed by the muscle cells a bit quicker due to the interaction with insulin.

When Is The Best Time To Take Creatine?

Creatine timing is a hot topic, especially to those who want optimal results. The general public’s view on creatine timing is divided into three groups:

• Group 1: Before Workout

• Group 2: After Workout

Under this group, people believe that creatine is best taken after a workout. This focuses on how your muscles are drained of nutrients after an exhaustive workout and are thus prepared for a large flow of nutrients. Your body seems to receive all of the benefits of the powerful supplement during this time.

This group seemed to receive a big boost in the form of a 2013 research published in the Journal of International Society of Sports Nutrition. According to this research, bodybuilders who took creatine post workout gained more lean mass and stamina than those who took the supplement before a workout. However, more research has to be done to prove this claim.

• Group 3: Anytime

This group of people believes that there’s no best time to take creatine supplement as long as you take it regularly in the right dosage. Basically, you don’t need to worry yourself about nutrient timing because you’ll still see benefits when taking the supplement. Until a definitive research comes along, I’d say take creatine when it works for you best.

What’s The Right Dosage For Creatine Supplement?

The right dosage of creatine may depend whether you want to undergo the loading phase or skip it. When you load, you can see quicker results to only one week. Skipping the loading phase and following the maintenance dose will give the exact results but will take 3-4 weeks.

During the loading phase, the recommended dosage is about 15-25 grams per day for seven days. Space your servings evenly throughout the day. After the first week of use, your maintenance dose can be 5-10 grams per day.

The duration of taking creatine can last for 1-1/2 to 3 months. You can then stop taking creatine for a month before continuing again. When you stop taking creatine supplement for a few months, you can expect noticeable results such as reduced energy, muscle fatigue, and weight loss.

Conclusion

Taking creatine before bed is completely fine as long as you take it consistently. Make sure that you’re using 100% pure creatine monohydrate since it doesn’t contain any additives. Keep away from creatine formulas with caffeine too as it this stimulant can keep you awake at night. 

Have you tried taking creatine before sleep? Let us how it went in the comment section. If you like this article, share this with your friends and family.

Meta Description: This article will answer the main concern of bodybuilders whether it’s good to take creatine before bed or not. Creatine is a good supplement for energy and muscle recovery. You can take it anytime you want, but can you do it before bed? Find out the answer here.

The post Taking Creatine Before Bed: Good Or Bad? appeared first on HeroMuscles.

One of the most golden arsenals that you can flaunt your body is your abdomen. Nothing is more delicious and eye-catching than razor-sculpted abs. It is something that every bodybuilder wants to accomplish and attain. But of course, this wonder is something that you should work on.

There is no magic or tricks that are involved in developing your core strength. You can just attain such affinity if you dedicate yourself to exercise. We all know that aside from looking flashy and flaunty, doing regular exercises and other physical activities will improve your skeletal and functional health. It can also lower the risk factors for stroke, diabetes, and a variety of cardiac-related illnesses.

Going back, it is notable that a lot of people are struggling when it comes to ripping their abs. Sure, they can easily make strong guns out of their biceps by carrying heavy loads. However, the story takes a different turn when we talk about our core strength. Some people have just given up their hopes on this matter.

Fortunately, there is this one unique regimen that they call “200 situps.” Just as its name suggests, the routine will demand you to do 200 situps for a particular period. Being able to religiously follow the program will certainly boost your core strength and hone the appearance of your abs.

The 200 Situps Program: Is It Necessary?

There is always a caveat to every promise that we give. Some think that doing 200 or 300 situps day by day is a good calorie burner. Sadly, that is not the real case. You see, the situp is a type of strength-training exercises. Its primary goal is to strengthen a particular muscle region (which is your abdomen). If you are looking for a way to burn those calories like your body is on fire, you should try doing cardio exercises.

But of course, this doesn’t mean that you can shrug off the idea of doing situps. For example, if you want to bolster the capacity of your core muscles, you need to do a variety of sit-ups, such as butterfly situps and sit up crossfit. Aside from your abs, these exercises can also develop your hip flexors and obliques.

If you are going to try unique variations like Janda sit ups and reverse sit ups, you can also enhance the strength of your different muscle regions in your legs. Because it is a type of strength-training, you can guarantee that situps can also improve the flexibility and balance of your body. Your blood pressure would be regulated, as well.

Nobody can deny that these perks are too fancy to be ignored. The elevation of your metabolism will eventually pave a way to a better version of you. If you have high strength and endurance, then doing rigorous would be a lot easier than it used to be. Moreover, if you are going to pair it with premium pre-workout supplements, who knows what you can achieve for a short period!

Once your body becomes capable of doing regular 200 situps per day, there is a sure guarantee that your abs will be ripped in fashion. Doing this program will also elevate your stamina. In the long run, this would allow your body to do crazy feats such as performing numerous sets of V sit ups and decline situps! These two are notoriously difficult, even for the common practitioners. 

How to Do The 200 Situps Challenge?

I know that by just looking at the figure alone, the regimen is extremely daunting already. For sure, some of you are struggling to do at least of 30 counts of this exercise, even if it is just a simple sit up crunch. However, that’s the best thing about this program.

Specifically, the latter is not some kind of an instant punishment that you would give to your body. The process is gradual, sometimes taking several weeks to accomplish. The goal of this test is to develop your strength in a way that it can be sustained throughout your lifetime. 

Initial Considerations

Before starting the program, let me remind you first of a couple of things. Here are they:

• There is no need for you to do the routine every day. I recommend that you should do this every Monday, Wednesday, and Friday, leaving the remaining days for your recuperation. You must never subject your body to extreme stress. Even if you are taking pre-workout supplements, staying on this route is still advisable.

• You must get a medical clearance from your physician. Some people are not suitable to do this strenuous routine. If you suspect that you have some health issues that can impede you from starting this program, then you should consult your doctor immediately.

• Make an initial assessment. If you are medically cleared to perform the 200 situps program, you must begin by starting a test. The only thing that you have to do here is to do as many sit ups you can without resting. The number of situps that you can do will evaluate your current fitness level.

• For people that age 30 years old and under has an average performance if they can do 40 to 58 sit ups continuously. Meanwhile, the average for the 30 to 39 years old bracket is around to 38 to 51 sit ups. Folks of over 40 years old can feel relief if they can achieve 25 to 46 sit ups.

• However, take note that these figures are just sample indicators. Do not be discouraged if you failed to reach them. After all, the 200 situps training is made to develop your core strength on a gradual but steady curve. 

First Week:

Once you can accomplish those requirements successfully, it is time for you to start the program. I have made a simple table that you can follow the number of situps and repetitions that you should do.

Always remember that you should take a 60-second rest per repetition interval. It is necessary so that your body won’t wear out quickly. You are allowed to extend your rest to two minutes if you feel that 60 seconds is too short.

Also, it would be wise if you can log the number of situps that you can make. In this way, you can keep track of your progress.

Lastly, make sure that you don’t exceed the numbers. Do not overexert yourself in the exercise. In fact, it is acceptable if you will fall short of the recommended amount of sit ups that you should do per repetition. 

First Day (Monday)

• Set 1 – 9 sit ups
• Set 2 – 9 sit ups
• Set 3 – 6 sit ups
• Set 4 – 6 sit ups
• Set 5 – 8 sit ups 

Second Day (Wednesday)

• Set 1 – 9 sit ups
• Set 2 – 12 sit ups
• Set 3 – 9 sit ups
• Set 4 – 9 sit ups
• Set 5 – 10 sit ups 

Third Day (Friday)

• Set 1 – 12 sit ups
• Set 2 – 15 sit ups
• Set 3 – 11 sit ups
• Set 4 – 11 sit ups
• Set 5 – 15 sit ups

Have you completed this regimen? It is time to move to the second week! 

Second Week:

First Day (Monday)

• Set 1 – 14 sit ups
• Set 2 – 17 sit ups
• Set 3 – 12 sit ups
• Set 4 – 12 sit ups
• Set 5 – 17 sit ups 

Second Day (Wednesday)

• Set 1 – 15 situps
• Set 2 – 18 sit ups
• Set 3 – 14 sit ups
• Set 4 – 14 sit ups
• Set 5 – 20 sit ups 

Third Day (Friday)

• Set 1 – 18 sit ups
• Set 2 – 20 sit ups
• Set 3 – 15 sit ups
• Set 4 – 15 sit ups
• Set 5 – 23 sit ups 

Third Week:

First Day (Monday)

• Set 1 – 18 sit ups
• Set 2 – 25 sit ups
• Set 3 – 19 sit ups
• Set 4 – 19 sit ups
• Set 5 – 25 sit ups 

Second Day (Wednesday)

• Set 1 – 21 sit ups
• Set 2 – 28 sit ups
• Set 3 – 21 sit ups
• Set 4 – 21 sit ups
• Set 5 – 28 sit ups

Third Day (Friday)

• Set 1 – 24 sit ups
• Set 2 – 32 sit ups
• Set 3 – 23 sit ups
• Set 4 – 23 sit ups
• Set 5 – 32 sit ups 

Fourth Week:

By this time, you should feel a lot stronger than the past month. But take note that you can still suffer from exhaustion even from these conditioning exercises that you are doing. Therefore, I recommend that you should vary the formations of your sit ups to mitigate the strain. You can do reverse sit ups, sit up crunch, or whatever you like. 

First Day (Monday)

• Set 1 – 27 sit ups
• Set 2 – 33 sit ups
• Set 3 – 24 sit ups
• Set 4 – 24 sit ups
• Set 5 – 35 sit ups 

Second Day (Wednesday)

• Set 1 – 30 sit ups
• Set 2 – 38 sit ups
• Set 3 – 30 sit ups
• Set 4 – 30 sit ups
• Set 5 – 40 sit ups 

Third Day (Friday)

• Set 1 – 35 sit ups
• Set 2 – 42 sit ups
• Set 3 – 35 sit ups
• Set 4 – 35 sit ups
• Set 5 – 45 sit ups 

Fifth Week:

Keep up the good work! You are doing great! This week will be a tough one!

First Day (Monday)

• Set 1 – 42 sit ups
• Set 2 – 52 sit ups
• Set 3 – 38 sit ups
• Set 4 – 33 sit ups
• Set 5 – 50 sit ups 

Second Day (Wednesday)

• Set 1 – 27 sit ups
• Set 2 – 27 sit ups
• Set 3 – 30 sit ups
• Set 4 – 30 sit ups
• Set 5 – 21 sit ups
• Set 6 – 20 sit ups
• Set 7 – 24 sit ups
• Set 8 – 57 sit ups 

Third Day (Friday)

• Set 1 – 26 sit ups
• Set 2 – 25 sit ups
• Set 3 – 30 sit ups
• Set 4 – 30 sit ups
• Set 5 – 26 sit ups
• Set 6 – 26 sit ups
• Set 7 – 30 sit ups
• Set 8 – 67 sit ups

If you can’t manage this week, then just repeat it until such time you can seize the ordeal. You should do the same for the rest of the weeks that you can finish.

Sixth Week:

First Day (Monday)

• Set 1 – 60 sit ups
• Set 2 – 75 sit ups
• Set 3 – 38 sit ups
• Set 4 – 35 sit ups
• Set 5 – 75 sit ups

Second Day (Wednesday)

• Set 1 – 31 sit ups
• Set 2 – 31 sit ups
• Set 3 – 34 sit ups
• Set 4 – 34 sit ups
• Set 5 – 31 sit ups
• Set 6 – 31 sit ups
• Set 7 – 28 sit ups
• Set 8 – 28 sit ups
• Set 9 – 80 sit ups

Third Day (Friday)

• Set 1 – 33 sit ups
• Set 2 – 33 sit ups
• Set 3 – 45 sit ups
• Set 4 – 45 sit ups
• Set 5 – 35 sit ups
• Set 6 – 35 sit ups
• Set 7 – 26 sit ups
• Set 8 – 26 sit ups
• Set 9 – 90 sit ups

Congratulations! You have finished the 6-week test. But wait, there is one final test that is waiting for you. 

The Final Challenge

To conclude this terrific trial, you should do one more thing. After the sixth week, make sure that you can rest your body one to two days. Have a proper hydration and meal plan to rejuvenate your energy. Once you have finished resting, it is the time that you do 200 situps consecutively.

At first, you might see this impossible. But if you were able to complete the six-week program religiously and without any cheating, you will be dumbfounded that your body has enough strength and gears to the feat! Of course, you should not do this routine on a daily basis. I suggest that every 200 situps you do, have a two-day rest afterward. Eat proper meals and have an ample time of sleep, too.

If you sustain injuries throughout the course, just stop and seek medical attention. There is no point in strengthening your body if it will get damaged in the process.

Was this article helpful? If you have some questions and suggestions, feel free to ask me in the comment section below!

The post How To Do The 200 Situps Challenge: A Six-Week Guide appeared first on HeroMuscles.

A lot of people have asked me about the strongest pre-workout available on the market today. This is because it’s challenging to endure a great session in the gym without crashing down. You need a boost to make the most of your time when working out at the gym.

There are a lot of pre-workout supplements that promise to give you insane energy, focus, and strength. But let’s face it, not all of them are true because some average brands are only as powerful as energy drinks. Fortunately, I have compiled a list of effective pre-workout formulas that you can use along with a helpful buyer’s guide.

Top 8 Picks

1. Editor’s Pick – The Best Product: Relentless Pre-Workout Supplements Powder For Men/Women

Via: Amazon.com (out-stock)

The Relentless Pre-Workout Supplement Powder provides the right mix of caffeine, 2-Aminioisoheptane, and Alpha-Yohimbine to maintain high energy levels without the crash.

The combination of L-Citrulline and theobromine makes the nitric oxide activator to improve blood flow and widen blood vessels. This makes Relentless the strongest pre-workout as it provides a powerful pump to endure the entire workout session.

I like that this product offers a full ingredient transparency. This makes me aware of the exact amount of ingredients that I’m taking. This creatine-free formula is tested by a third party to ensure the integrity of ingredients plus it offers a 100% satisfaction guarantee for that risk-free purchase.

Pros​

• Offers a transparency of ingredients
• Made with high-quality and tested ingredients
• Offers a 100% money back guarantee
• Has an amazing flavor
• Features the right amount of caffeine and nitric oxide for increased energy
• Clinically dosed and non-proprietary blend

Cons​

• May cause several side effects such as a headache, stomachache, and runny nose
• The formula may be too strong for some people

2. Runner Up/Alternative Pick – The Second Best Product: GAT Clinically Tested Nitraflex, Testosterone Enhancing Pre-Workout Supplement

Via: Amazon.com

GAT Nitraflex is a creatine-free formula which means no bloating or water retention. It helps delay fatigue, support healthy testosterone levels, and increase intensity. This makes it ideal for those who have hit a training plateau. Each time you use this pre-workout supplement, you can expect to perform more reps, achieve bigger pumps, and lift heavier weights.

This pre-workout formula is made of powerful ingredients, such as Yohimbe, Caffeine, and Theanine. All of which help increase energy and focus. It’s clinically studied to boost your bench press by 5-10 pounds in 14 days.

Pros​

• Made of potent and powerful ingredients
• Clinically tested to boost performance and strength
• Doesn’t contain creatine which may cause bloating
• Gives the right energy without the crash
• Mixes well and tastes fantastic
• Doesn’t give the jitters and fast heartbeat

Cons​

• The powder will turn rock hard after some time
• May cause body odor after long-term use
• May cause dizziness and other side effect

3. ​Budget Pick – The Best Product With Limited Budget: Optimum Nutrition Amino Energy With Green Tea And Green Coffee Extract Preworkout Supplement

Via: Amazon.com

Optimum Nutrition Essential Amino Energy contains caffeine and amino acids to boost your energy during a workout. This formula uses natural caffeine from green tea and/or coffee bean extract to help increase energy and focus. You can control the amount of caffeine dosage depending on your needs.

If you like to achieve a mild energy level, use two scoops of this pre-workout supplement. This will give 5 grams of amino level an 100 mg of caffeine. Use four scoops of powder for moderate energy level and six scoops for intense energy level. Be careful of your caffeine intake and don’t use over 10 scoops daily.

Pros​

• Easy to mix with water
• Doesn’t give the jitters and crash afterward
• Contains caffeine from natural sources
• Has a very good price
• Contains amino acids for better focus

Cons​

• Doesn’t offer that much energy kick that I had hoped for
• The taste is too sweet
• May give an upset stomach

4. Upgrade Pick – The Highest Quality Product With High Price: Legion Pulse Pre-Workout Supplement

Via: Amazon.com

Legion Pulse is one of the strongest pre-workout supplement as it contains beta-alanine, a clinically proven ingredient that significantly increases endurance. It combines citrulline malate and theanine to make a great nitric oxide booster to give great pumps each workout.

For each serving, you’ll get six scientifically proven ingredients: beta alanine, citrulline, ornithine, betaine, theanine, and anhydrous caffeine.

This creatine-free formula is 100% natural because it contains no artificial junk like fillers and artificial food colors. This means you get to have a smooth pre-workout energy rush that drives you up without crashing. If you’re not satisfied with the pre-workout supplement, you can ask a refund within 90-days of purchase.

Pros​

• Guarantees no jitters, upset stomach, and post-workout energy crashes
• Contains clinical dosage of scientifically proven ingredients
• Offers a 90-day money back guarantee
• Naturally sweetened and flavored
• Tested by a third party facility for quality control

Cons​

• The price is expensive
• Has an awful taste and aftertaste

5. Niche Pick – The Best Pre-Workout Thermogenic Fat Burner: Evlution Nutrition ENGN SHRED Pre-Workout

Via: Amazon.com

The Evlution Nutrition ENGN SHRED Pre-Workout Formula is made to power intense workouts while also supporting fat loss. Its key ingredients include L-Carnitine, Yohimbe Bark Extract, and L-Tyrosine. It also uses caffeine from natural green tea extracts and B Vitamin Complex for maximum energy.

Aside from high energy and strength, Evlution ENGN SHRED also promotes better mental clarity. This creatine-free formula is made of high-quality ingredients produced in an FDA-approved facility. This means high-quality standards. You can also enjoy its amazing flavors that will suit your taste.

Pros​

• Made in an FDA-approved facility
• Composed of high-quality ingredients for strength, fat loss, and energy
• Made with natural ingredients
• Doesn’t contain creatine that will make you feel bloated
• Has a good taste

Cons​

• May cause headaches, vomiting, and even insomnia
• Doesn’t mix well with any solution

6. Niche Pick – The Best Pre-Workout For High Performance: ALTIUS Pre-Workout Supplement

Via: Amazon.com

Altius is the ultimate high-performance pre-workout formula because it boosts energy, strength, pumps, and strength. It contains no artificial food color, sweeteners, or proprietary blends. This means all natural goodness for your health without the jitters.

This creatine supplement is made with premium ingredients that are clinically proven to be effective. These premium ingredients include caffeine for energy, citrulline malate for strength, and beta alanine for endurance. If for any reason you’re not satisfied with the product, you can ask for a full refund within 30 days of purchase.

Pros​

• Naturally sweetened to taste refreshing
• Made of high-quality and clinically dosed ingredients
• Made of natural ingredients without any artificial junk
• Manufactured in an NSF-certified facility for high-quality standards
• Offers a 30-day money back guarantee

Cons​

• Contains creatine which may cause weight gain and bloat
• The taste seems to be bitter
• May cause diarrhea and stomachache

7. Niche Pick – The Best Natural Pre-Workout Supplement: RARI Nutrition Infinity 100% Natural Pre-Workout Powder

Via: Amazon.com

RARI Nutrition Infinity is the best natural pre-workout supplement because it only contains clinically dosed healthy ingredients proven to give maximum power and performance. ​

Each ingredient is scientifically dosed to provide maximum benefits without any fillers. It’s creatine-free as well so I believe that it offers no or fewer side effects.

This pre-workout supplement gives sustainable clean and natural energy without the shakes, jitters, or crashing. Not only does it offer high energy but it also pumps peak high levels of nitric oxide for focus. You can get a refund if you’re not happy with the product.

Pros​

• Provides a 100% money back guarantee
• Manufactured in a GMP-certified lab
• Made of 100% natural ingredients
• Creatine-free and filler-free
• Clinically dosed to be safe and effective

Cons​

• May cause headaches and stomach problems
• Seems to have a terrible taste

8. Niche Pick – The Best Pre-Workout Supplement For Muscle Building: NITROSURGE Pre-Workout Supplement

Via: Amazon.com

NITROSURGE Pre-Workout Supplement is a top choice for muscle building because it contains the most effective ingredients, such as beta alanine, caffeine, and theanine. It promotes high nitric oxide levels and blood flow to support muscle growth. While it promotes pumps and energy, this scientifically dosed supplement is designed to give you maximum strength during your workout.

You can bet on its safety and quality because Nitrosurge is made in an NSF-certified facility. This creatine-free formula also promises to peak your energy without the jitters and crash. Also, you can have a risk-free purchase through its 30-day money back guarantee.

Pros​

• Offers a 30-day money back guarantee
• Provides a lot of benefits such as high energy, muscle growth, and strength
• Made in an NSF-certified facility
• Created with potent and powerful ingredients
• Promises no jitters and shakes

Cons​

• May cause dizziness and skin itching
• The taste seems to be terrible

What Is A Pre-Workout Supplement?

A pre-workout supplement helps you achieve optimal results in training. It can also help push an athlete beyond his or her limits. The strongest pre-workout may contain one or more ingredients that will boost your energy, focus, and strength.

Pre-workouts can be described in two classes:

1. Pre-workout Supplements With Creatine

Creatine is a popular ingredient in sports performance products. This ingredient can help increase your strength and power by synthesizing adenosine triphosphate (ATP) at a quicker rate. When you drink more water, you can achieve a more defined appearance with thicker muscles.

However, creatine may cause water retention and weight gain if you take too much. You also become more prone to dehydration since this ingredient prevents the absorption of water into your cells.

2. Creatine-free Supplements

This type of supplements is formulated without the creatine ingredient. This is also categorized into two types: natural pre-workouts and proprietary blends. Obviously, the natural variety uses natural ingredients, like vegetable sources, caffeine, and vitamin B12.

Proprietary blends, on the other hand, use different ingredients. Instead of using clinical doses of ingredients, they group the ingredients together hoping that consumers don’t notice. The lack of transparency gives a strong doubt to consumers and makes me feel iffy.

Ingredients That Power The Strongest Pre-Workout Supplements

Amino Acids (Taurine And/Or Tyrosine)

Amino acids are the building blocks of proteins which help deliver oxygen to your muscles. This result to less muscle damage after a strenuous workout. When mixed with other ingredients in a pre-workout formula, they can boost your recovery time between workouts.

Taurine is necessary for muscle contractions and other physiological processes. When taken before a workout, every rep will become more effective and powerful. Tyrosine works almost similarly but it can also help you feel more focused and alert.

Nitric Oxide (NO2)

Nitric oxide might be one of the most famous ingredients found in the strongest pre-workout supplement. Its main function is to decrease the amount of lactic acid your muscles generate as you workout. Keep in mind that lactic acid can bring a quick end to your session when they’re produced by your muscles.

This ingredient increases the time in pushing yourself, which enables you to get the most of your workout. Best of all, it helps prevent fatigue and post-workout pain, enabling you to have a quick recovery.

Betaine Anhydrous

If you wish to increase your total load, then look for betaine anhydrous ingredient. This ingredient is necessary to deliver oxygen to your muscles at an improved rate. As a result, you’ll gain more strength and boast better protein synthesis.

Vitamin B12

This vitamin is essential for the production of new red blood cells, which are important for the delivery of oxygen and nutrients. According to the study of the University of Maryland Medical Center, taking a high amount of vitamin B12 may give you more energy and less fatigue. Just make sure that you don’t take it in its pill form because it will reduce its bioavailability.

Caffeine

Another potent ingredient that you should look for in a strong pre-workout formula is caffeine. This ingredient helps uplift your mood and makes you feel more alert during a workout session. Just make sure that you don’t take too much because it can increase cardiac activity.

What To Look For

Trusted And Tested Ingredients

The best pre-workout supplement should only contain high quality and clinically proven ingredients. If you don’t like to have jitters or any side effects, opt for all natural ingredients.

Stay away from high amounts of creatine because it may cause potential risks such as kidney damage, dehydration, and weight gain.

It’s also important that the brand presents a full ingredient transparency. This is to make sure that you know the exact amount of ingredients you’re consuming. To spot any contaminants and ensure the integrity of ingredients, the best brands use credible facilities to conduct a third party testing.

Money Back Guarantee

A money back guarantee or satisfaction guarantee simply means that you’ll get a refund if you’re not satisfied with the quality of the product. This will give you peace of mind when trying a new pre-workout supplement. Just make sure that you read the terms well so you won’t have problems when returning it.

Amazing Flavor

You might think that this a trivial matter but the flavor can make a big difference. You’ll have more motivation to drink the pre-workout supplement if it tastes good. Many brands are made with different flavors, like strawberry lemonade, fruit punch, and mixed berry blast.

Conclusion

As shown above, the strongest pre-workout supplement is the Relentless Pre-Workout Supplement Powder. This creatine-free formula is made of high-quality ingredients to boost energy and mental focus such as caffeine, nitric oxide, and vitamin B12. It’s made of trusted and tested ingredients with full transparency.

Relentless also offers a money back guarantee in case you’re not satisfied with the quality. Aside from getting a high surge of energy, you’ll enjoy its amazing taste. I choose Relentless over its other competitors because it contains the most potent stimulants at a reasonable price and it’s tested with a third-party facility.

The Pros and Cons of Pre-Workout Supplements

If you’ve tried any of these pre-workout supplements or want to suggest a better brand, let us know in the comment section. You can also share this article with your friends and family if you like it.

[amazon box=”B071H471CV, B00J20YV04,B01DSNR2YM,B00QYZ6MLG,B01N7HT0F0,B00STY9F5K,B01DB5RQBQ,B07T99FBQL” template=”table”]

The post Top 8 Strongest Pre-Workout Supplements For High Energy 2024 appeared first on HeroMuscles.

If you are currently sorting through a myriad of products to find the best legal test boosters in the market, then read on.

You probably know by now that high level of testosterone does not only cause heightened athletic and sexual functions but also puts you on a threshold for optimum muscle growth.

Not only that it makes you more aggressive and focused in working out, it likewise plays an active role in protein synthesis that leads to increases in muscle mass and strength, as well as other physiological activities. It includes the regulation of bone density, production of sperm and hemoglobin, and dispersal of fat in the body.

Who needs a testosterone booster?

Besides being primarily responsible for the development of male sexual characteristics, testosterone is also a natural anabolic steroid. Meaning, the more you have of it (within your body’s maximum limit, of course), the greater your chances of bulking up with muscles from your workout.

It is one of the main reasons why women can’t grow as big and muscular as men, as they have significantly lower level of testosterone by nature.

The production of testosterone in a regular man’s body normally peaks during puberty to until in his early to mid 30’s. This varies, of course, according to one’s particular body type and BMI (body mass index or the ratio of fat to muscles), lifestyle, and diet.

Anyway, unless you are suffering from hypogonadism and/or infertility, you don’t actually need a test booster during the said period of your life.

However, according to medical studies, the testosterone level in men began to decline when he hits 40, or even a few years before that, at an average rate of 1.6% per year.

This can be noticed through some markers such as a decrease in libido and erectile function, retrogression in overall physical strength, and an increase in body fat, most particularly in the abdominal region.

So, whether you are desiring to get back in shape and be more muscular or wanting to feel like a young stud again in the sack during this period and for years to come, then you can consider taking a testosterone-boosting supplement that is safe and actually works.

What is a legal test booster?

You probably noticed the use of the word “legal” in the title and first paragraph; it is because there are two major types of test boosters out there.

Although not completely illegal, the synthetic type cannot be purchased without a proper prescription from a qualified physician. You certainly heard about it, as it caused several huge scandals in various professional, amateur and international sports since the last quarter of the previous century.

Olympic athletes were disgraced, stripped of their medals, and banned by the IOC for testing positive from it. MLB, one of the oldest and most prestigious professional sports organization in the world, was rocked by the biggest ignominy in their history because of it, which culminated to the mass suspension of big name players in 2013, including A-Rod.

It likewise puts in jeopardy the possible election of Sosa, McGwire and Bonds, three sensational sluggers in the late 80’s, into the MLB’s Hall of Fame. I am, of course, talking about synthetic anabolic steroid.

It includes testicular shrinkage, impotence, infertility, acne, baldness, weakening of the bones, and development of “bitch tits”. It can also cause more serious medical conditions such as hypertension, prostate enlargement, depression, psychotic episodes, and heart attack.

There is, of course, a better and safer option. Although legal testosterone-boosting formulas, which you can openly purchase from actual and online stores, are still the most controversial among all sports supplements, it cannot be denied that there are several that actually produces favorable results.

What are the ingredients to look for in finding the best legal test boosters?

Before going through each bottle label of every testosterone-boosting formula in the market, you should ask yourself first:

1. Am I eating a healthy and balanced amount of fresh whole foods that can increase my testosterone production such as lean cattle and poultry meat, fatty fish, eggs, cruciferous vegetables, olive oil, berries, oysters, etc.?

2. Am I exercising and resting enough to increase the mass and strength of my muscles?

If you can answer both questions in the affirmative and still feel the need to take supplements, then you can proceed to find out some of the ingredients that apparently works in elevating testosterone level in men:

D-AA or D-Aspartic Acid – This is an essential amino acid primarily synthesized in the testes, pituitary gland and hypothalamus, which has been identified as the main factor in the production of testosterone in the body.

However, advancement in age and poor diet in men slows down the D-AA synthesis, which, in turn, results in a diminished level of the primary male reproductive hormones.

The good new is that D-AA can be ingested and absorbed by the body in supplement form. Various scientific studies, such as the one published by the Journal of Reproductive Biology and Endocrinology in 2009 (http://rbej.biomedcentral.com/articles/10.1186/1477-7827-7-120), have revealed that daily supplementation of D-AA results to a significant elevation of testosterone level in test subjects, particularly those who have t-hormone deficiency.

Other studies suggest that if taken in combination with other vitamins and minerals such as folic acid and B-complex, D-AA also plays an active role in building and strengthening muscles, as well as in fat reduction.

Vitamin D3 – Besides being vital for calcium absorption and for causing and maintaining bone and teeth strength, this vitamin has also been associated with the regulation of testosterone level in men. 

A study backed by the US National Institute for Health (https://www.ncbi.nlm.nih.gov/pubmed/20050857)  found out that men with sufficient amount of Vit. D3 in their system has notably higher levels of testosterone and free androgen index (FAI), as well as a lower SHBG (Sex Hormone Binding Globulin) level than those with Vit. D3 deficiency.

Zinc and Magnesium – These minerals proved to be essential in lowering the percentage of SHBG as against free testosterone, making them more available for building and maintaining muscle mass and strength. Zinc supplementation has also been found helpful in preventing a significant drop in testosterone level during high-intensity workouts.

Some of the best legal test-boosters in the market:

Before citing the products and their respective merits and hitches, I should tell you first the criteria on which we based our picks such as:

• Manufacturer’s reputation, track record, and compliance with government regulations
• Customers’ satisfaction ratings and critics’ reviews
• Soundness of formulation based on the amount of proven safe and effective ingredients
• Price reasonability and product availability
• After sales service and guarantees

1. Test Worx Testosterone Booster Supplement by Superior Labs

Via: Amazon.com

Scoring a 4.5 Stars average among more than 6,000 consumers who posted their respective product reviews in one website is quite a feat. Apparently, Test Worx, a testosterone booster supplement produced by Superior Labs in a cGMP and FDA approved and regulated US-based facility, is one of the most well-accepted products in this category in terms of effectiveness and health safety.

Pros

• Contains ample amount of Vit. B-complex and Zinc.
• It contains L-arginine, which enhances production of nitric oxide (NO) and the dilation of its pathways.
• Gluten and dairy free and made mostly from natural ingredients.
• Available in a 6-week cycle bottle. Dosing is 2-capsules a day for 5 days a week only, so your system has a 2-day rest per week.
• Has a 100% money-back guarantee.

Cons

• Some of the main components of its proprietary blend are known more for its aphrodisiac effect rather than its testosterone boosting properties such as tribulus terrestris and maca root extract.
• Many find it expensive at an average price of $1/ capsule, although many still find it more affordable than its counterpart products sold at GNC.

2. Prime Test Testosterone Booster by Prime Labs

Via: Amazon.com

This product seems to be formulated with male sexual vitality in the main agenda. Prime Test Testosterone Booster, a produced by Prime Labs in an FDA certified and regulated facility in the US, is one of the products in this category that contains the most herbal ingredients that are traditionally regarded as libido enhancers.

Moreover, it also claims that their formulation likewise provides extra energy and other properties needed for building muscles and burning fat.

Pros

• It contains Tongkat Ali, an expensive plant extract from Malaysia, which is said to be a potent libido enhancer. It likewise has Saw Palmetto, which is said to be helpful in curing prostate enlargement and dwindling testosterone level.
• It has Horny Goat Weed, an herb used for centuries in China to treat inflammation, pain, fatigue and erectile dysfunction. This herb contains a compound called epimedium that somehow mimics the effects of popular ED medications but with less to nil side effects.
• It contains calcium and a variety of natural plant extracts.
• It is relatively cheap at an average price of $0.33 per capsule.

Cons

• Like the first product cited, it doesn’t contain the more proven test booster D-AA in its formulation.
• It apparently lacks some basic vitamins and minerals in its formulation and focused heavily on ingredients that still require more long-term clinical studies.

3. TESTOBOOST Test Booster Supplement by Bioscience Nutrition

Via: Amazon.com

Formulated not only to increase free testosterone and male libido but also to boost strength and stamina for a strenuous and intense workout. Apparently, Testoboost, a product by Bioscience Nutrition, seems to be on target as shown by its average score on customers’ satisfaction rating in an online retailer’s survey.

It is manufactured and packed in a cGMP and FDA certified facility and tested by a third party laboratory for quality assurance.

Pros

• It contains zinc and magnesium, the essential minerals that are found to be active in reducing SHBG and increasing free testosterone.
• It contains various plant extracts in its proprietary blend, including horny goat weed and saw palmetto, of which its apparent benefits are already discussed in the previous product cited.
• It also contains antioxidant-rich hawthorn berries, which is known for its medicinal properties and its positive effect in maintaining cardiovascular, neurological and digestive health.
• At an average price of $0.25 per capsule, it is among the lowest priced products in this category.

Cons

• Some of its main components such as fenugreek and sarsaparilla are more recognized for its aphrodisiac effect and still highly disputed by many in the area of actual elevation of testosterone level.
• Another component, chrysin, which is a mushroom extract, is still unproven to be effective in the form of oral supplement. It seems that its formulation is a bit outdated.

4. Vintage Boost – Wave Loaded Testosterone Booster

Via: Amazon.com

Among the products listed here, Vintage Boost – Wave Loaded testosterone Booster seems to be the only one that contains all the well-tested ingredients we mentioned above.

It is produced by Old School Labs, a company known for its transparency and introspection when it comes to formulas, in a US-based facility duly approved and regulated by cGMP and the FDA. 

Being quality assured by a third-party testing laboratory, this product also seems to be consistently scoring well in customers and critics’ reviews.

​Pros

• It contains all of the ideal ingredients for increasing testosterone in men as discussed earlier in this article, namely D-Aspartic Acid, Vitamin D3, Zinc, and Magnesium. It even contains Vitamin B6 that helps intensify the effects of D-AA. So far, this one seems to have the most updated formulation among all the products that made our list.
• It also has tribulus fruit and maca root extracts, both of which are mentioned earlier to be libido enhancers.
• All its ingredients are clearly listed on the label along with the corresponding dosages of each component. This is in stark contrast with most products that just list the total serving amount of its proprietary blend without giving the individual value of each component.

Cons

• It’s a bit pricey compared to others but it seems to have the right stuff.
• The serving indication is a little confusing at first since it changes almost every week.

5. PRIMASURGE Natural Testosterone Booster for Men

Via: Amazon.com

Formulated and manufactured in a cGMP and NSF certified US facility, PrimaSurge Natural Testosterone Booster for Men is said to be effective both in the gym and in the bedroom if the glowing satisfaction rating it’s been receiving is considered.

Clearly, the company that brought it to the market also put a lot of thought in combatting stress in the formulation, which in itself has a positive effect in enhancing male sexual function.

Pros

• It contains ingredients that show a lot of promise in boosting testosterone as evidenced by their apparent positive effect in treating male infertility and erectile dysfunction, as reported by tests conducted through the authorization of the US National Institute of Health. It includes ashwagandha root extract and Eurycoma longifolia (longjack).
• Another one of its ingredients that seem to be highly promising is Safed Musli Extract, which was found to significantly increase sperm count in human test subjects.
• It likewise has a high satisfaction rating from consumers. It’s most apparent effect is heightened libido.
• It contains ingredients that can aid in the quick absorption of the formula, namely boron and Bioperine. The former is likewise effective in reducing pain and fatigue during a workout, while the latter aids in fat burning.
• It seems to be reasonably priced.

Cons

• It contains a controversial component called shilajit extract. Although it is probably safe to take in moderate amount as it is deemed to strengthen the immune system, its value in increasing testosterone level or even sperm count is still undetermined.
• Many of its ingredients require more studies to be deemed conclusively effective since most of the previous experimentations were done in the interest of finding a cure to infertility and impotence. There is not enough data to date on its effect on guys with normal testosterone level.

Conclusion

The first thing that you need to accept is the fact that there is really no magic pill that can easily and quickly address the issue of dwindling testosterone. You need to do your due diligence in finding the best legal test booster not only to get the best value for your money but more importantly, to get a real and optimal result. More than taking the time to read labels is the need to consult a qualified physician prior to trying any formulations.

I also strongly advise that you put a workout program and proper diet in motion first, before trying out test boosters and other sports supplements. Another thing, don’t be easily swayed by marketing hypes and incredible claims of the sellers and do your research before actually making a purchase.

However, if I will give a verdict on which among the products mentioned here is the winner in my book, I have to say Vintage Boost. It may be a bit expensive than the rest, but it apparently contains the most number of well-tested ingredients in the area of testosterone level enhancement.

Thanks for reading!

The post Our Top Picks for the Best Legal Testosterone Boosters appeared first on HeroMuscles.

I know that most of you have been working out for quite some time already. At this point, you might have already seen the results of the blood and tears that you have shed in your gym. These are among the noticeable outcomes that you can reap when you are trying to get fit.

However, there will always come a time in where we feel stagnant. Even if we do our workout regimens religiously, there are moments that we can feel that we are lagging behind. To push an extra mile, you need an additional element that can boost your routine to another level. This is where the best pump supplement comes into play.

Pump supplements, or nitric oxide, are the game changers that you need. For athletes and bodybuilders, these boosters are a definite necessity. They work by optimizing and elevating the blood flow of your body. As a result, the nutrient and oxygen transfer to your muscles improves as well. Not only it can make you feel energetic but it can also pump up your strength and endurance.

I have to clarify though that all or most of the pump supplements that you can see on the market today do work. However, there are few brands out there that are proven to be way better than their counterparts. Know the names of these boosters on the next section.

Best Pump Supplements: Top 5 Options

1. NITROSURGE Pre Workout Supplement – Editor’s Pick

Via: Amazon.com

Out of the numerous pump supplements that I have used, the Nitrosurge left me dumbfounded. If your goal is to ensure that you have the energy and endurance to tackle those strenuous routines, make sure that this one is on the top of your list. It has a scientifically proven formula that can deliver the results that you expect.

Specifically, this pre-workout powder ensures that you can build your muscles and burn your fats in a very efficient way. The formula contains a synergy of different tested-and-proven components. Such of these are the beta alanine, theanine, L-citrulline, and betaine anhydrous.

Because of the presence of these potent ingredients, the nitrogen oxide level of your body receives a sudden boost. You can guarantee that muscle growth would be apparent after a consistent and proper intake of this supplement.

Of course, drinking the Nitrosurge powder is extremely safe. After all, the supplement is manufactured in the United States and passed the cGMP and NSF quality standards.

Pros​

• Quality composition of muscle-building elements
• Provides positive and noticeable increase in your strength
• No harmful ingredients were included
• It doesn’t taste bad
• Motivates mental focus and drive

Cons​

• Some people feel that the “hype” that this supplement gives is too much

2. Gaspari Nutrition Super Pump – Runner-Up

Via: Amazon.com

For me, the Gaspari Nutrition Super Pump is the “moderate” version of the Nitrosurge. If you don’t want an excessive kick on your energy levels, this is the supplement of choice for you. It can still provide the same value and result.

You can experience an elevation of endurance and strength if you are going to include this in your workout menu. It can yield muscle-ripping and vein-popping results, without toiling you too much.

This particular powder-type supplement is also an excellent option if you want to keep the leanness of your physique. It won’t over-bloat your muscles at all. The composition of this concoction is fairly superb.

It contains powerful ingredients that have been regulated in amounts to ensure that it won’t disrupt your system at all. The anabolic team-up of L-taurine, L-leucine, and L-ornithine has a tested-and-proven reputation in the world of bodybuilding.

Since it also contains other potent elements, you can expect that the supplement can yield visible results. Furthermore, the Gaspari Nutrition Super Pump is available in different flavors. It won’t taste bland and repulsive like those previous supplementations that you have taken.

Pros​

• Can yield palpable and visible results
• Guaranteed to boost your endurance and muscle strength
• High-quality formulation to optimize the nitric oxide level of your body
• All the ingredients have been clinically controlled
• The taste doesn’t suck

Cons​

• The powder tends to clump when mixed with water

3. Nitric Oxide Booster for Accelerated Gains in Strength and Size

Via: Amazon.com

You can always get a high-quality nitric oxide booster without spending too much. That’s what I had learned when I came across. It is a clinically-tested pump supplement that can double your performance during your workouts. Of course, the results that it can give is visible, fast, and effective. It can also reduce your recovery time, which is not usually included on some other supplements.

Unlike the rest of the supplements that I have listed here. Therefore, you can ensure that your body can efficiently absorb all the nutrients that it needs. Although capsules are the best mode for nutrient delivery, it is still effective. You can always enter a “beast mode” state minutes after taking this supplement.

It is still a nitric oxide booster but is much potent than other N.O. enhancers out there. It can also promote the health of cardiac muscles, which in turn, improves the blood flow and circulation of your body. With this mechanism, can spike up the muscle growth and development at a decent and productive pace.

Pros​

• Quick-absorption feature
• Produced in an FDA and GMP-certified facilities
• Contains extra potent nitric oxide boosters
• Curbs down recovery time on post-workouts
• No preparations needed

Cons​

• The five-capsule recommended serving is quite taxing for some

4. LUMBERJACKED Pre-Workout Supplement – High-End Choice

Via: Amazon.com

For those that want to jack and rip their bodies like there is no tomorrow, I can suggest a premium supplement for you. I bet that some of you are already familiar with the LUMBERJACKED Pre-Workout Supplement.

After all, it has been used by several trainers and bodybuilders already. At this point, the effectiveness of this supplement is unquestionable already. It is among those scientifically-proven intakes that can really deliver.

What you can get with this supplement is the following: mental fortitude, endurance, and strength. It comes with L-citrulline and other ingredients that can fully maximize the strength-activation of your body. All of these elements have been regulated as well so that you can’t feel any unwanted kicks and side-effects.

Another thing that you would really love about this supplement is that it doesn’t let you hit a sudden crash. The energy that it provides to your body is sustained. It will gradually fade off without hitting a knockback. Now, you can have a secret recipe that will improve your vascularity with no other compromises!

Pros​

• The amount of ingredients is properly balanced
• Highly potent formulation for strength and endurance elevation
• No strong backlashes
• Safe for consumption
• Comes in large servings (more than what you need)

Cons​

• No flavor variation (may taste ordinary for some)

5. Physique Enhancing Science High Volume Supplement – Best Pump Supplement for Sustained Strength

Via: Amazon.com

A lot of pump supplements out there can only induce effects for around ten minutes or so. Fortunately, you can never experience such predicament with Physique Enhancing Science High Volume Supplement. It comes with a well-studied formulation that can give you a sustained pump for extended periods. If you are doing those quick burst routines, you might want to consider this supplementation already.

The Physique Enhancing Science High Volume Supplement is caffeine-free. The strength and drive that you are feeling are not artificial at all. Moreover, it is noticeable that the concentration of critical nitric oxide boosters in this supplement is higher than most of its counterparts. If you need a higher dosage of L-Citrulline or arginine nitrate, the PEScience pump supplement is an excellent option.

Pros​

• Contains high volume of N.O. boosters
• Yields sustained and extended energy
• Available in different flavors
• No caffeine contents
• It is not difficult to prepare

Cons​

• The scoop that comes with it is smaller than the standard scoop

Reasons Why You Need to Use The Best Pump Supplements

Making your body fit is quite a challenge, but a fulfilling one. It can generate positive results, both physically and mentally. The more you carved your body, the more confident you get. You can tackle a stressful day without being strained too much since your body has the resistance to repel any detriments.

But for those who want to take their game to the next level, it is fairly safe to say that going to the gym is not enough anymore. If you desire to elevate your performance, you should take supplements. Although they won’t really rip your muscles directly, they still maximize the results of your training regimen.

The pump supplement is among the commonly used supplementations in the world of bodybuilding today. Its main function is to make sure that your body has an overflowing nitric oxide concentration. In this way, you can complete all those sets and repetitions without breaking down.

Aside from this, the said supplement can also bolster your recovery rate. The exhaustion that you are going to feel will immediately subside. Recovering your strength and lost energy is quite hard, especially after a rigid session. This can result in inconsistencies on your part.

If you are going to take nitric oxide supplements, you can address this problem. Specifically, the supplement optimizes the blood flow within your muscle tissues. When this happens, your muscles can relax quickly. Of course, a relaxed muscle has an optimal oxygen transfer.

The increased blood flow to the muscle tissues also lengthens your endurance. Take note that your body endurance is dependent that on the oxygen volume on the tissues. Since there is an increase in the blood flow (after taking the supplement), the amount of oxygen that gets to your muscles also elevates.

How to Choose A Pump Supplements

There are few considerations to keep in mind when you are choosing a pump supplement. Here are they:

Powder vs. Capsules

As I mentioned earlier, capsules are not the best medium for nutrient delivery. This is because tablets and capsules have undergone heat pressing. As a result, they diffuse longer than powder. But on the lighter side, capsules proves to be more convenient than powder. They are the best option for people that always on the go, as they don’t need prior preparations before you can take them.

But if you want a pump supplement that can quickly hit your system, you should go with the powdered brands. Powders break down quickly and efficiently. They don’t take hours before they can take effect. Just wait for a few minutes, and you can feel the power surging inside you.

Labels

This factor is quite a controversial. It is not only a question of ethics but safety as well. If you don’t know the ingredients or the number of components that have been used in the product, don’t ever get it. You are just tricking yourself if you do that. The product might be screwing you face-to-face, but remain clueless about it.

Knowing the full content of a supplement is essential for comparisons. If you have certain requirements that you want to meet, such details are necessary. It allows you to acquire a supplement that can meet your standards or specifications.

For brands that have unique blends, there is one method that you have to apply. If the amount of formulation is suspiciously small (especially if compared with the previous ingredients that have been listed), there is a good chance that the manufacturer is just cutting its production cost. They are just ripping your money.

Final Thoughts

A pump supplement is an extra additive that can peak your performance in the gym. It provides you with the mental focus and energy to overcome those abject and hair-raising routines. If you take this supplement, you will definitely see improvements in the development of your muscles. Your main muscle groups would swell and hardened out, making them tasty in the eyes.

I have featured several nitric oxide supplements here. But just let me highlight the effectiveness and potency of the NITROSURGE Pre Workout Supplement. It contains high amounts of nitric oxide boosters to support exhausting training and workout sets. The drive that it provides you doesn’t wane off quickly as well. For me, it is the best pump supplement that you can get today.

But what do you think? What are the other pump supplements that are worth trying? Tell me all your answers in the comment section below.

The post 5 Best Pump Supplements 2024 That Can Yield Muscle-Ripping Results! appeared first on HeroMuscles.