Jason Ferruggia is a highly sought after, world renowned strength & conditioning specialist and muscle building expert. Over the last 17 years he has personally trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers, military personnel, Hollywood stars and entertainers. Most importantly, Jason has helped over 53,000 skinny guys and hard gainers in 126 different countries build muscle and gain weight faster than they every thought possible.

Taking creatine supplements may increase the amount of creatine in the muscles. Muscles may be able to generate more energy or generate energy at a faster rate. Some people think that taking creatine supplements along with training will improve performance by providing quick bursts of intense energy for activities such as sprinting and weightlifting.


There are many camps within the weight training fitness community. We have bodybuilders, Crossfit athletes, powerlifters, Olympic lifters, and strongman athletes just to name the most popular ones off the top of my head. One thing they all have in common is that they all use resistance to achieve a particular goal. They all also “share” particular exercises. Most resistance-training athletes do barbell squats, overhead presses and deadlifts. I can write pages of differences between each of the disciplines I listed above and I can also write quite a bit about their similarities but one form of resistance training is MORE different than the others. Bodybuilding is the only sport that judges the appearance of the athlete rather than their performance. This may be why bodybuilders tend to get poked at the most.
I can’t predict what sort of results you’ll see in that first year, but it can be pretty epic if you attack it right! Muscle growth might happen slower than you want, but I expect something different will happen along the way – you’ll fall in love with this idea of building STRENGTH! In fact, getting hooked on progress, and strength training is one of the best things you can do for yourself.
Escolar, D. M., Buyse, G., Henricson, E., Leshner, R., Florence, J., Mayhew, J., Tesi-Rocha, C., Gorni, K., Pasquali, L., Patel, K. M., McCarter, R., Huang, J., Mayhew, T., Bertorini, T., Carlo, J., Connolly, A. M., Clemens, P. R., Goemans, N., Iannaccone, S. T., Igarashi, M., Nevo, Y., Pestronk, A., Subramony, S. H., Vedanarayanan, V. V., and Wessel, H. CINRG randomized controlled trial of creatine and glutamine in Duchenne muscular dystrophy. Ann Neurol 2005;58(1):151-155. View abstract.
Mercimek-Mahmutoglu, S., Stoeckler-Ipsiroglu, S., Adami, A., Appleton, R., Araujo, H. C., Duran, M., Ensenauer, R., Fernandez-Alvarez, E., Garcia, P., Grolik, C., Item, C. B., Leuzzi, V., Marquardt, I., Muhl, A., Saelke-Kellermann, R. A., Salomons, G. S., Schulze, A., Surtees, R., van der Knaap, M. S., Vasconcelos, R., Verhoeven, N. M., Vilarinho, L., Wilichowski, E., and Jakobs, C. GAMT deficiency: features, treatment, and outcome in an inborn error of creatine synthesis. Neurology 8-8-2006;67(3):480-484. View abstract.

Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.
While this nonessential amino acid may not deliver earth-shattering PRs or extreme muscle growth, it does play an important role in repair and recovery. Glutamine works by removing excess ammonia, which can accumulate during intense exercise, helping to regulate your body's acid-base balance. Individuals who are engaged in heavy resistance training, two-a-day training splits, or are in a calorie deficit may benefit from the extra support of glutamine supplementation.
The regulation of testosterone production is tightly controlled to maintain normal levels in blood, although levels are usually highest in the morning and fall after that. The hypothalamus and the pituitary gland are important in controlling the amount of testosterone produced by the testes. In response to gonadotrophin-releasing hormone from the hypothalamus, the pituitary gland produces luteinising hormone which travels in the bloodstream to the gonads and stimulates the production and release of testosterone.

A simple blood test can determine testosterone levels. There is a wide range of “normal” or healthy level of testosterone circulating in the bloodstream. The normal range of testosterone for men is between 250 and 1100 ng/dL for adult males, and between 8 and 60 ng/dL for adult females, according to the Mayo Clinic. Ask your doctor to test your testosterone levels if you have concerns about low testosterone (low T).
A 2011 survey of 33 supplements commercially available in Italy found that over 50% of them exceeded the European Food Safety Authority recommendations in at least one contaminant. The most prevalent of these contaminants was creatinine, a breakdown product of creatine also produced by the body.[47] Creatinine was present in higher concentrations than the European Food Safety Authority recommendations in 44% of the samples. About 15% of the samples had detectable levels of dihydro-1,3,5-triazine or a high dicyandiamide concentration. Heavy metals contamination was not found to be a concern, with only minor levels of mercury being detectable. Two studies reviewed in 2007 found no impurities.[41]

One study investigating the effects of creatine supplementation on people with osteoarthritis undergoing knee arthroplasty (surgical procedure for osteoarthritis), who received creatine at 10g daily for 10 days prior to surgery and 5g daily for a month afterward, failed to find benefit with supplementation.[424] This study failed to find any differences in muscular creatine stores or weight changes.[424]


We’re confident you’ll love your Onnit supplements. If the product doesn't perform for you, however, we’re not gonna play games with you. Order any of our entry size supplements, and if you don’t like it, you can keep it! Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. We just ask that you try it out for at least two weeks to give it a fair shot.
You’ll Feel Better: Not only will you find yourself with more energy and confidence, less stress and anxiety, and a better overall mood, but you’ll actually begin to think better (resistance training has been proven to help increase cognitive function). And while training too close to bedtime can be a bad idea, exercising earlier in the day has been proven to help prevent sleep apnea and insomnia. I even improved my posture – when I started lifting, I was 5’4”.  Now I’m 5’5.5”.
As Heath talked in the office, Cremona presented him with steak and white rice. It was takeout, from Outback Steakhouse, because the two had just returned from a weeklong trip. Heath reached toward a bouquet of round plastic jars filled with powdered supplements. He scooped powder from one into a water bottle, shook it and drank. He compared himself to a racecar, always in need of fuel and delicate tinkering.
Do you know what happens when a person attempts to build muscle faster than they legitimately can? They fail, and then they wonder why it’s not working as quickly as they thought it would. From there, they’ll jump from workout to workout, diet to diet and useless supplement to useless supplement in the hopes of finally finding the missing link that will make it happen. But they’re never going to find it. They’ll just keep wasting their time, effort and money searching for something that doesn’t exist.

The muscle endurance objective is pursued when you want your muscles to be able to perform the same motions over an extended period of time or in other words when you want your muscles to be strong and not become tired rapidly. You'll want to use at least 4 sets from which at least 16 repetitions are performed. The muscle endurance objective is often used for muscles in your lower body, such as those located in your legs or your buttocks.
Some of these medications that can harm the kidneys include cyclosporine (Neoral, Sandimmune); aminoglycosides including amikacin (Amikin), gentamicin (Garamycin, Gentak, others), and tobramycin (Nebcin, others); nonsteroidal anti-inflammatory drugs (NSAIDs) including ibuprofen (Advil, Motrin, Nuprin, others), indomethacin (Indocin), naproxen (Aleve, Anaprox, Naprelan, Naprosyn), piroxicam (Feldene); and numerous others.
Whenever you hear the word, “bodybuilding”, your mind usually flashes you images of bulging muscles, steel, sweat, the shouts of weightlifters, and ripped, muscular bodies of men and women in skimpy spandex. Your mind instantly takes you to the gym followed by wishful thinking that you can have a sexy body and bigger muscles. However, it takes more than just
Progain contains an easily digested source of carbohydrate, providing much needed carbohydrate to fuel your workout before or after. By adding creatine to your diet, in a shake, in food or in capsules, is proven to increase strength, build muscle size and support training intensity. At Maximuscle we have a number of products with added creatine, such as: Creatine Monohydrate, Creatamax Capsules, Cyclone (powder & bars), Progain Flapjack.
If you are doing this on your own, but are overwhelmed and confused about strength training, I know how that feels. It can be scary enough to keep MOST people from starting, which is actually why we created our 1-on-1 Coaching Program. Our coach gets to know you, builds a program based on your experience and goals, will check your form on each movement (via video), and keep you accountable and on track!
Although research is underway, doctors do not know the long-term health effects of taking creatine supplements, especially in children who are still growing. Because of these unknown risks, children and adolescents younger than 18 years and pregnant or nursing women should never take creatine supplements. People with kidney problems also should never take creatine supplements.
I always recommend starting on the low end of the scale. Only increase volume when you absolutely need to. So, if you’re training chest, you could do 6 work sets of dumbbell bench presses to start out, breaking down to two sets per workout for three sessions per week. You can gradually add sets from there, experimenting with different training splits that will allow you to get in more volume without overtraining (we’ll discuss training splits next).

The rise in testosterone levels during competition predicted aggression in males but not in females.[90] Subjects who interacted with hand guns and an experimental game showed rise in testosterone and aggression.[91] Natural selection might have evolved males to be more sensitive to competitive and status challenge situations and that the interacting roles of testosterone are the essential ingredient for aggressive behaviour in these situations.[92] Testosterone produces aggression by activating subcortical areas in the brain, which may also be inhibited or suppressed by social norms or familial situations while still manifesting in diverse intensities and ways through thoughts, anger, verbal aggression, competition, dominance and physical violence.[93] Testosterone mediates attraction to cruel and violent cues in men by promoting extended viewing of violent stimuli.[94] Testosterone specific structural brain characteristic can predict aggressive behaviour in individuals.[95]
The effects of testosterone in humans and other vertebrates occur by way of multiple mechanisms: by activation of the androgen receptor (directly or as DHT), and by conversion to estradiol and activation of certain estrogen receptors.[113][114] Androgens such as testosterone have also been found to bind to and activate membrane androgen receptors.[115][116][117]
How to Take It: If you decide you want to take BCAAs as one of your weight lifting supplements, you can easily get them and take them much like you would protein powders. One scoop provides 2.5g of leucine, 1.25g of isoleucine and 1.25g of valine. Take it before a workout, during or after. As with all supplementation, the aim is to reach your overall daily needs and goals.
It is equally important, if not more so, to ensure that you supply your body with more protein than it is breaking down each day. Your body uses protein for many things daily, and when you are working out, your body may start to break down proteins to provide extra energy. But your body also requires proteins to create new muscle cells and repair damaged ones. Many bodybuilding supplements contain large amounts of protein to ensure that your body has plenty for all required processes. Jump to Our 10 Best Bodybuilding Supplement List
In regard to liver fat buildup (steatosis), which is normally associated with reduced availability of S-adenosyl methionine[495][496] and a suppression in expression of genes involved in fatty acid oxidation (PPARα and CPT1), creatine supplementation at 1% of the rat diet alongside a diet that induces fatty liver is able to fully prevent (and nonsignificantly reduce relative to the control given standard diets) the aforementioned changes and the state of steatosis, as well as changes in serum biomarkers (glucose and insulin) that accompany steatosis.[125] 
For the best results, do the glute exercises and stretches listed below about three to four times per week. You can either aim for a specific number of reps (such as 10–20 reps per set, depending on your fitness level) or do the exercises in a circuit, performing each exercise for 45–60 seconds with a 15-second break between. For beginners, perform two sets or two rounds in total. And for advanced exercisers aim, for three to four sets/rounds in total.
For many people, appearance is the top priority when it comes to their posterior. But yoga practitioners also know that the glute muscles can do so much more than look great in jeans: They’re the primary players in many of the movements that make it possible to do yoga. The gluteus maximus, medius, and minimus—along with many other smaller, supporting muscles—act as a base of support for the pelvis and hips. What’s more, these hard-working muscles stabilize your femur (thighbone) in your hip socket, rotate your femur internally and externally, and draw your leg back. And yes, all of these actions also help us stand and walk, and even support us when we sit.
If you reflect on the effects of creatine supplementation within cells, you can probably come up with numerous conditions in which creatine may help people prevent or overcome morbidity. Sometimes, for example, energy supply to tissues is temporarily compromised, as in the case of impaired blood flow to the brain (cerebrovascular disease) or heart (myocardial ischemia). Sure enough, there’s preliminary evidence that creatine may help in these pathologies.
Safety. In general health terms, most medical opinion is that up to three cups of coffee a day are not harmful, and may even have some benefits, although some people respond to the stimulant properties with more problems than others. Heart palpitations and restlessness are experienced by some caffeine drinkers. In pregnancy, one or two cups each day are thought to be without harm to the fetus.
If you're a beginner, start with a basic total body strength workout to build a strong foundation in all your muscle groups. Taking this time will help you figure out any weaknesses you have, as well as any issues you may need to address with your doctor, and learn the basic exercises you need for a strong, fit body. Your first step is to figure out where you're going to exercise.

From a standing position, balance yourself on your left leg. With your right leg straight and slightly off the floor, perform small circles (from the hip) in front, to the side, and then behind you. Aim for 3-5 circles both clockwise and counterclockwise at each angle. Your supporting leg glutes will be firing to stabilize your pelvis so be sure to stand tall and strong – no swaying.
Because the distribution of muscle strength is unique to each there is no short answer to this question. A personal trainer simply cannot tell all his/her customers to perform a bench press using 100 pounds because it will be too difficult for some and too easy for others. Rather the idea here is to use the right amount of weight that will make you successful in accomplishing the objective set previously (muscle power, strength or endurance).

With a resistance band looped around your lower thighs, plant both feet on the floor hip-width apart ensuring that your knees remain in line with your toes. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is your starting position.


Your basal metabolic rate (BMR)—the calories you burn just to live—is driven by a host of factors, including your sex, genetics, and age, Tim Church, M.D., professor of preventative medicine at Pennington Biomedical Research Center at Louisiana State University, tells SELF. Research published in the medical journal PLOS ONE also shows that the size of your internal organs plays a huge role in why some people burn more calories at rest than others—in fact, the study found that 43 percent of the differences between people’s metabolic rates can be explained by organ size.
However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as your fluid intake is roughly equivalent to your rate of perspiration, hydration levels will be maintained.[14]
^ Jump up to: a b c d e Wilson JM, Fitschen PJ, Campbell B, Wilson GJ, Zanchi N, Taylor L, Wilborn C, Kalman DS, Stout JR, Hoffman JR, Ziegenfuss TN, Lopez HL, Kreider RB, Smith-Ryan AE, Antonio J (February 2013). "International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB)". J. Int. Soc. Sports. Nutr. 10 (1): 6. doi:10.1186/1550-2783-10-6. PMC 3568064. PMID 23374455.
In regard to practical interventions, concurrent glycogen loading has been noted to increase creatine stores by 37-46% regardless of whether the tissue was exercised prior to loading phase.[176] It is important to note, however, that creatine levels in response to the creatine loading protocol were compared in one glycogen-depleted leg to the contralateral control leg, which was not exercised.[176] This does not rule out a possible systemic exercise-driven increase in creatine uptake, and the increase in creatine noted above[176] was larger than typically seen with a loading protocol (usually in the 20-25% range). Consistent with an exercise-effect, others have reported that exercise itself increases creatine uptake into muscle, reporting 68% greater creatine uptake in an exercised limb, relative to 14% without exercise.[153] 

The function of the gluteus maximus is primarily upper leg (thigh) extension, such as moving the upper leg backward—think rising from a squat position. Another way of thinking about this is bringing the torso upright after being hinged forward. Think of a kettlebell swing and you’ll get a good visual for the major action of the gluteus maximus muscle.
The researchers found that the dose of testosterone required to produce different effects in the body varied widely. The influence of testosterone and estradiol also differed. As the testosterone gel dose was reduced, the scientists showed, reductions in lean mass, muscle size, and leg-press strength resulted from decreases in testosterone itself. In contrast, increases in body fat were due to the related declines in estradiol. Both testosterone and estradiol levels were associated with libido and erectile function.
How to do it: Firmly plant your feet on the platform of a Power Plate machine, and turn it on to the vibration setting you’re comfortable with. Exercise your full range of motion as you “pulse” by bending your knees slightly at 80-90° in a squat position. “Vibration training uses time under tension, so complete squat pulses for 30-60 seconds,” Reames says. This is one set. Because the Power Plate works by vibrating across three planes: vertical, horizontal, and up and down, your body is forced to make microadjustments, which can improve your strength, power, flexibility, balance, and muscle tone.
One study on 27 otherwise healthy men supplementing creatine (0.3g/kg loading for a week, 0.05g/kg thereafter for 8 weeks) with a thrice weekly exercise regiment noted that alongside greater increase in lean mass and power relative to placebo at 4 and 8 weeks, myostatin in serum decreased to a greater extent with creatine (around 17% at 8 weeks, derived from graph) than it did with placebo (approximately 7%).[356] Increases in GASP-1, a serum protein that inhibits the actions of myostatin by directly binding to it,[357] were not different between groups.[356]

Despite creatine not interfering with UV(A) irradiation acting upon a cell or the production of oxidation due to it, creatine appears to prevent the functional consequences (such as mitochondrial DNA damage) due to preventing an ATP depletion in the cell, which would normally precede a reduction in mitochondrial membrane potential and mutagenesis, but this effect is prevented for as long as creatine stores are sufficient.[446] Creatine has also been noted to near-fully protect mitochondrial DNA from hydroxyl radicals and oxidative damage, although there was no protective effect for nuclear DNA, due to it being less sensitive to hydroxyl radicals.[447]
Terry follows the old-school bodybuilding mentality of isolating each muscle group (back, shoulders, chest, legs and arms) on a five-day cycle. If he’s trying to grow a certain muscle group, he’ll introduce a second workout on the sixth day. Each of Terry’s workouts lasts between 60 and 90 minutes – “any longer and you're either not pushing yourself hard enough or you're talking too much” – and he makes the most of each session by targeting different parts of each muscle.
It’s important to remember that since everybody is different, these estimates are just that. How the numbers work out for each person will definitely vary. So many factors—like genetics, hormones, sleep, and diet—can change the rate at which our bodies burn calories. And some people may have a harder time than others when it comes losing fat or gaining muscle—again, there are so many factors at play and our body chemistries are all different. Strength training is important for many, many, many other reasons (more on that later), but if you’re looking to increase your metabolism, it’s important to have realistic expectations and know that strength training can make a difference, but probably won’t drastically affect how many calories you burn from one day to the next.

Children: Creatine is POSSIBLY SAFE in children when taken by mouth appropriately. Creatine 3-5 grams daily for 2-6 months has been taken safely in children 5-18 years of age. Creatine 2 grams daily for 6 months has been taken safely in children 2-5 years of age. Additionally, creatine 0.1-0.4 grams/kg daily for up to 6 months has been taken safely in both infants and children.


Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during brief high-intensity activity such as sprinting. Because of this, creatine is often used as a dietary supplement to improve muscle strength and athletic performance. In the U.S., a majority of sports nutrition supplements, which total $2.7 billion in annual sales, contain creatine.
^ Butenandt A, Hanisch G (1935). "Umwandlung des Dehydroandrosterons in Androstendiol und Testosterone; ein Weg zur Darstellung des Testosterons aus Cholestrin" [About Testosterone. Conversion of Dehydro-androsterons into androstendiol and testosterone; a way for the structure assignment of testosterone from cholesterol]. Hoppe-Seyler's Z Physiol Chem (in German). 237 (2): 89–97. doi:10.1515/bchm2.1935.237.1-3.89.
In addition to conjugation and the 17-ketosteroid pathway, testosterone can also be hydroxylated and oxidized in the liver by cytochrome P450 enzymes, including CYP3A4, CYP3A5, CYP2C9, CYP2C19, and CYP2D6.[159] 6β-Hydroxylation and to a lesser extent 16β-hydroxylation are the major transformations.[159] The 6β-hydroxylation of testosterone is catalyzed mainly by CYP3A4 and to a lesser extent CYP3A5 and is responsible for 75 to 80% of cytochrome P450-mediated testosterone metabolism.[159] In addition to 6β- and 16β-hydroxytestosterone, 1β-, 2α/β-, 11β-, and 15β-hydroxytestosterone are also formed as minor metabolites.[159][160] Certain cytochrome P450 enzymes such as CYP2C9 and CYP2C19 can also oxidize testosterone at the C17 position to form androstenedione.[159]
Muscle building supplements can serve as a great tool for helping you increase your muscle mass.  Always remember that, as when taking any supplement, it’s best to consult with your doctor to ensure that you won’t face any adverse interactions with medications or negatively affect your health. While the muscle building supplements listed are all generally safe, individuals with chronic health conditions should be especially careful.

Prison food isn’t as bad as people think. Prisoners often get three meals a day. Meals need to meet a certain amount of calories. You don’t need that much protein to build muscle, but prisoners can buy protein powder (and also extra food like oatmeal). Prisoners aren’t underfed in most western countries. The diet may not be optimal, but it’s sufficient to build muscle.
A child’s ability to regenerate high energy phosphates during high intensity exercise is less than that of an adult. Due to this, creatine supplementation may benefit the rate and use of creatine phosphate and ATP rephosporylation. However, performance in short duration high-intensity exercise can be improved through training therefore supplementation may not be necessary [54].

Sound complicated? Fortunately, there's an easy rule of thumb for increasing your training volume: For each exercise, perform three to six sets of six to 12 reps, resting for 30 to 90 seconds between each set, she says. The weight used should be enough that you can get out your last reps with proper form but wouldn't be able to perform any additional reps.
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