Cyclocreatine appears to be passively diffused through membranes and not subject to the creatine transporter, which can be beneficial for cases where creatine transporter function is compromised (creatine non-response and SLG6A8 deficiency). Similar to other forms of creatine, it buffers ATP concentrations, although its efficacy as a supplement in otherwise healthy people is currently unknown.

“Compared to training for strength, intensity is going to drop during the hypertrophy phase of a program, with intensity sitting between 50 and 75 percent of the person’s 1RM, the maximum weight he or she can lift for one rep,” says Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York.
The first period occurs between 4 and 6 weeks of the gestation. Examples include genital virilisation such as midline fusion, phallic urethra, scrotal thinning and rugation, and phallic enlargement; although the role of testosterone is far smaller than that of dihydrotestosterone. There is also development of the prostate gland and seminal vesicles.
Higher percieved effort during heat (or due to elevations in body heat) are thought to be mediated by either the serotonergic system (suppresses performance)[388] or the dopaminergic system (enhances performance),[389][234] and creatine is thought to be involved in percieved effort during heat training since it has been noted previously to interact with neurotransmission by enhancing both serotonergic[253] and dopaminergic[230] neurotransmission.
A dose of 5g daily has strong evidence supporting it not causing any adverse side effects[605] and 10g has been used daily for 310 days in older adults (aged 57+/-11.1) with no significant differences from placebo.[519] Such a dose has also been demonstrated for long-term safety for people with Parkinson’s disease,[606] and at least one small retrospective study in athletes (surverying people taking creatine for up to or over a year) failed to find any significant differences in a battery of serum health parameters.[502] Other studies measuring serum parameters have also failed to find abnormalities outside the normal range.[607]
Exercise is the original testosterone booster, and it’s one of the most powerful full-body hacks around. Men see a sharp increase in both testosterone and human growth hormone (HGH) after lifting weights, and the boost is greater with shorter rest time between sets (1 minute rest outperforms 3 minutes rest) [9]. With the shorter rest time, women also get a large boost in HGH.
Many athletes follow a "loading" protocol of around 25 grams a day for five days, but this isn't essential. But as Ciaran Fairman notes in the article "Do I Need to Load With Creatine," you can also get the same benefits with around 5 grams a day, potentially with none of the mild side effects of the loading protocol, which include stomach pain and water weight gain. The catch is that you have to take it consistently. Don't skip it!

Like other steroid hormones, testosterone is derived from cholesterol (see figure).[128] The first step in the biosynthesis involves the oxidative cleavage of the side-chain of cholesterol by cholesterol side-chain cleavage enzyme (P450scc, CYP11A1), a mitochondrial cytochrome P450 oxidase with the loss of six carbon atoms to give pregnenolone. In the next step, two additional carbon atoms are removed by the CYP17A1 (17α-hydroxylase/17,20-lyase) enzyme in the endoplasmic reticulum to yield a variety of C19 steroids.[129] In addition, the 3β-hydroxyl group is oxidized by 3β-hydroxysteroid dehydrogenase to produce androstenedione. In the final and rate limiting step, the C17 keto group androstenedione is reduced by 17β-hydroxysteroid dehydrogenase to yield testosterone.
^ Jump up to: a b Lazaridis I, Charalampopoulos I, Alexaki VI, Avlonitis N, Pediaditakis I, Efstathopoulos P, Calogeropoulou T, Castanas E, Gravanis A (2011). "Neurosteroid dehydroepiandrosterone interacts with nerve growth factor (NGF) receptors, preventing neuronal apoptosis". PLoS Biol. 9 (4): e1001051. doi:10.1371/journal.pbio.1001051. PMC 3082517. PMID 21541365.
Heath says to consume 1.25-2 grams of protein per pound of body weight for growth and he never exceeds a 1:1 meals to protein shake ratio, meaning if he has 3 shakes, he’ll have 3 meals. He suggests if you’re going to drink protein shakes, drink two and have four meals. Also, increase your protein consumption and decrease carbs to look lean. “Once I got to a certain size, I wanted to get leaner so I got to 50% protein, 30% carbs and 20% protein.”
In vitro studies on endothelial cells have noted that the benefits of creatine against atherosclerosis (via immune cell adhesion to the endothelial cell) are blocked with the pharmaceutical ZM241385, a high affintiy adenosine A2A receptor antagonist.[316] This particular receptor subset (A2A rather than other adenosine receptors) and its inhibition are similar to caffeine,[589] suggesting that caffeine may have an inhibitory effect on this mechanism of creatine.
Synthesis primarily takes place in the kidney and liver, with creatine then being transported to the muscles via the blood. The majority of the human body's total creatine and phosphocreatine stores is located in skeletal muscle, while the remainder is distributed in the blood, brain, and other tissues.[17][18][20] Typically, creatine is produced endogenously at an estimated rate of about 8.3 mmol or 1 gram per day in young adults.[16][17] Creatine is also obtained through the diet at a rate of about 1 gram per day from an omnivorous diet.[17][18] Some small studies suggest that total muscle creatine is significantly lower in vegetarians than non-vegetarians, as expected since foods of animal origin are the primary source of creatine. However, subjects happened to show the same levels after using supplements.[21]
Injections of creatine are known to be neuroprotective against low oxygen levels (hypoxia) even to neonatal rats.[532] This is thought to be associated with the increased collective pool of phosphocreatine and creatine.[236] Since oral ingestion of creatine by the mother increases brain concentrations of creatine by 3.6% in the fetus prior to birth,[531] it is thought to be protective in the fetuses subject to hypoxic (low oxygen) stressors, such as a caesarean section.
Helping with running and other higher intensity activities that involve lift off — Some research has found that while the gluteus maximus supports lower levels of activity (like walking uphill or on an even surface) in certain ways, it’s strength is required much more for activities that require speed, such as jumping or running. In fact, some researchers believe that growth of the glutes in humans and other primates is tied to the evolution of running capabilities. 

Medicines used for treating depression are called antidepressants and may be categorized into several classes. Some of these drugs include tricyclic antidepressants such as Nortriptyline and Imipramine, Selective serotonin reuptake inhibitors (SSRIs) including Fluoxetine, Citalopram, and Sertraline, and Selective Norepinephrine Reuptake Inhibitors (SNRIs) including Venlafaxine and Duloxetine. These drugs, generally, act by increasing the amounts of chemical substances that stimulate the brain. Each class of antidepressants has a different safety profile and side effects, so, ensure you consult your doctor for a prescription and dosage recommendations.
What you eat, how you exercise, the amount of sleep you get, and what you supplement all play a role in building muscle. Just keep in mind, supplements are nowhere near as important as diet, exercise, and sleep. Those three are your foundation. Without supplements, you’ll still build plenty of muscle, assuming your exercise routine is consistent, your diet is healthy and contains enough protein, and you get enough quality sleep. Supplements are just the icing on the cake. They’ll help you push yourself a little harder.
I’ve previously written about Bacopa Monnieri and cocoa, two nootropics with strong studies showing their benefits in humans. Well, creatine is up there too. (In case you’re interested in specifics, on days each week when I need to be especially sharp I consume 350 mg Bacopa Monnieri, 75 g cocoa, and 5 g creatine monohydrate. It’s my favorite combination to date.)
Remember, this is for the extreme skinny guy...But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places. Don't go too overboard, but this will train your body to 'accept' more food and it will increase your appetite in the days to come. Take advantage of this strategy.
This ingredient also plays a major role in cell growth, recovery, and communication. Increasing the amount of creatine stored in your muscles can speed up the growth of new muscle and help prevent current muscles from being degraded during exercise. By reducing muscle breakdown, creatine can speed up the healing and recovery processes, as there will be less damage to repair.

Ballistic training incorporates weight training in such a way that the acceleration phase of the movement is maximized and the deceleration phase minimized; thereby increasing the power of the movement overall. For example, throwing a weight or jumping whilst holding a weight. This can be contrasted with a standard weight lifting exercise where there is a distinct deceleration phase at the end of the repetition which stops the weight from moving.[40]


This cellular influx may also decrease protein oxidation rates, which leads to increases in nitrogen balance and indirectly increases muscle mass.[379] This lowering of protein oxidation is from signaling changes caused vicariously through cell swelling[380][381] and appears to upregulate 216 genes[378] in a range of 1.3 to 5-fold increases, with the largest increase seen in the protein involved in satellite cell recruitment, sphingosine kinase-1. Most importantly for muscle hypertrophy, the protein content of PKBa/Akt1, p38 MAPK, and ERK6 increased 2.8+/-1.2 fold.[378] Sixty-nine genes are also downregulated after creatine supplementation, to less notable degrees.
Weak, underdeveloped glutes can be a problem if you have a history of back pain and can compromise your hip mobility and set the stage for hip impingement (if you’ve ever gotten off your bike and couldn't stand up straight without some effort, you know how that feels). “Strong glutes can prevent those issues,” says McGill. But here’s the good news: You can build yours on and off the bike with a few simple moves.
Total levels of testosterone in the body are 264 to 916 ng/dL in men age 19 to 39 years,[169] while mean testosterone levels in adult men have been reported as 630 ng/dL.[170] Levels of testosterone in men decline with age.[169] In women, mean levels of total testosterone have been reported to be 32.6 ng/dL.[171][172] In women with hyperandrogenism, mean levels of total testosterone have been reported to be 62.1 ng/dL.[171][172]
Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding, weightlifting, mixed martial arts, and athletics for the purpose of facilitating an increase in lean body mass. The intent is to increase muscle, increase body weight, improve athletic performance, and for some sports, to simultaneously decrease percent body fat so as to create better muscle definition. Among the most widely used are high protein drinks, branched-chain amino acids (BCAA), glutamine, arginine, essential fatty acids, creatine, HMB,[1] and weight loss products.[2] Supplements are sold either as single ingredient preparations or in the form of "stacks" – proprietary blends of various supplements marketed as offering synergistic advantages. While many bodybuilding supplements are also consumed by the general public the frequency of use will differ when used specifically by bodybuilders. One meta-analysis concluded that for athletes participating in resistance exercise training and consuming protein supplements for an average of 13 weeks, total protein intake up to 1.6 g/kg of body weight per day would result in an increase in strength and fat-free mass, i.e. muscle, but that higher intakes would not further contribute.[3] The muscle mass increase was statistically significant but modest - averaging 0.3 kg for all trials and 1.0–2.0 kg, for protein intake ≥1.6 g/kg/day.[3]
Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American Journal of Clinical Nutrition, 86(2), 373-381.
Creatine supplementation has been noted to improve general wellbeing and health status (assessed by St George’s Respiratory questionnaire[582]) of people with COPD over two weeks loading (17.1g daily with carbohydrates) and ten weeks of 5.7g maintenance.[579] The studies that failed to find improvements with creatine supplementation on muscular performance also failed to find improvements in this rating scale, relative to placebo.[580][581]
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies aging—and even regain some functional strength—and by doing so, become less frail.[33] They may be able to avoid some types of physical disability. Weight-bearing exercise also helps to prevent osteoporosis.[34] The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their eighties and nineties.
Research shows that starting as early as age 30, the body begins to slowly lose muscle mass, with women losing up to 15 percent of their total-body muscle per decade by age 50. Apart from declines in strength, that declining muscle mass comes with a declining metabolism, Emilia Ravski, D.O., a sports medicine specialist with Hoag Orthopedic Institute in California, tells SELF. This decline in metabolic rate is actually one driving factor of the weight that women generally tend to put on after we naturally hit our peak muscle levels in our 20s, research from Tufts University suggests.
Standing with your feet hips distance apart, hold a barbell or free weights at shoulder height (either the barbell resting above your shoulder blades on your back, or free weights resting on top of your shoulder muscles held in front of you). Keeping your spine in a neutral position move into the squat by retracting your hips and pulling them backward. Hinging at your hips, bend your knees until your thighs come almost parallel to the ground (knees should be directly over your feet). Then push back up until your back is straight and repeat 5–10 times depending on the weight you’re using.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.


As you've probably heard from any muscle-bound behemoth you've ever encountered, protein is the key to building muscle. Just because the shake-pounding meathead has become a trope, however, doesn't mean they're wrong; protein really is the fuel your muscles need to grow. That's real capital-S Science, not just bro-science manufactured by supplements companies.
An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression "no pain, no gain" refers to working through the discomfort expected from such vigorous effort, rather than to willfully ignore extreme pain, which may indicate serious soft tissue injuries. The focus must be proper form, not the amount of weight lifted.[23]
Creatine has been shown before in vitro to protect from MPTP-induced toxicity, which targets dopaminergic neurons in the substantia nigra and induce Parkinson’s disease in research animals.[235] Creatine also protected these cells from death induced by low oxygen or glucose.[574] One study noted that dopaminergic cell survival under the influence of creatine was 1.32-fold higher than control cells, the soma (cell body) was enlarged by 1.12-fold in these cells,[574] and creatine showed some growth-enhancing effects while helping reducing destruction of dopaminergic neurons by various insults.[574]

Using a block or some type of bench placed in front of you, place one foot forward with the knee bent. Try make sure your chest is upright and your front knee is right over your ankle once bent. Lean forward and step off your front leg, bending your back leg and bringing it near your stomach, or keeping it straight and trying not to use it for thrust. Step back in the same direction and repeat. If you’d like to hold a weight in your hands near your hips as you step, keep them swinging downward to add resistance.


1. Are you tracking calories? Doesn't have to be religiously but one should have a general idea of where they're at if the goal is mass gain and things have stalled. I'm not talking about weighing every gram of food you put in your mouth and meticulously logging your life on MyFitnessPal. As long as you're aware (within 100-200 calories) of what's going in, you should have an idea of what to adjust.
Creatine levels in the blood tend to return to baseline (after a loading with or without the maintenance phase) after 28 days without creatine supplementation.[152][200][201] This number may vary slightly from one individual to another, and for some may exceed 30 days.[202] Assuming an elimination rate of creatinine (creatine’s metabolite) at 14.6mmol per day,[35][201] six weeks of cessation is approaching the upper limit for serum creatine to completely return to baseline.

During the second trimester, androgen level is associated with sex formation.[13] This period affects the femininization or masculinization of the fetus and can be a better predictor of feminine or masculine behaviours such as sex typed behaviour than an adult's own levels. A mother's testosterone level during pregnancy is correlated with her daughter's sex-typical behavior as an adult, and the correlation is even stronger than with the daughter's own adult testosterone level.[14]


It arises from the posterior gluteal line of the inner upper ilium, a pelvic bone, and roughly the portion of the bone including the crest of the ilium (the hip bone), immediately above and behind it; and from the posterior surface of the lower part of the sacrum, the base of the spine, and the side of the coccyx, the tailbone; from the aponeurosis of the erector spinae (lumbodorsal fascia), the sacrotuberous ligament, and the fascia covering the gluteus medius (gluteal aponeurosis). The fibers are directed obliquely downward and lateralward; The gluteus maximus has two insertions:

^ Jump up to: a b Lazaridis I, Charalampopoulos I, Alexaki VI, Avlonitis N, Pediaditakis I, Efstathopoulos P, Calogeropoulou T, Castanas E, Gravanis A (2011). "Neurosteroid dehydroepiandrosterone interacts with nerve growth factor (NGF) receptors, preventing neuronal apoptosis". PLoS Biol. 9 (4): e1001051. doi:10.1371/journal.pbio.1001051. PMC 3082517. PMID 21541365.


The biggest mistake among young would-be bodybuilders is overdoing it, followed by not learning the proper techniques. Take those breaks and follow the correct form, or you'll give your body stress and injuries instead of muscle. Also make sure you're getting a large but balanced diet. Teens going through growth spurts need lots of food, especially when they're working out.
Despite the fact that BCAAs may offer some benefits, you should keep in mind that these three amino acids are also present in any quality whey protein that you purchase. You can also get these essential amino acids from food sources. Basically, as long as you’re meeting your daily protein intake goals, you’re probably getting enough of these essential amino acids. Research supports this approach. So, why spend more on another supplement?
Endurance exercise is also known to produce heat from skeletal muscle tissue, and an increase in internal temperature occurs when the production of heat (from metabolism) exceeds release. This increase in heat is accelerated when training in hot environments[390] and it is thought to be beneficial to retain water (hydration) during exercise, since more water allows a preservation of plasma volume (PV) and the sweat response reduces internal temperature.[391][392] This particular phenomena may only apply to endurance exercise, since creatine is able to increase sprint performance in heat, independent of altering the decline in PV and sweat rates.[393]
Creatine is used up as energy during high intensity exercise. Due to this usage, the amount of glucose required from glycogen is decreased a bit. This both preserves glycogen concentrations in skeletal muscle and reduces lactate production, which is produced when glucose is oxidized for energy. There do not appear to be any alterations in the bioenergetic status of muscle cells during low to moderate intensity exercise.

Recently, studies are coming out that show a general decline in testosterone levels of men in the United States and around the world. The trend is across the board and doesn’t appear to be caused simply by a decline in health, aging or an increase in obesity rates. It could be caused because of chemicals or environmental factors. In any case, low levels of testosterone can affect many areas of your health, including your ability to build muscle. If you suspect that you have low testosterone levels, you can ask your doctor to test you for it. In addition to traditional hormone therapies, there are also many natural ways to boost your levels including through supplements, some of which will be discussed later in this article.
At the time, low-potency creatine supplements were available in Britain, but creatine supplements designed for strength enhancement were not commercially available until 1993 when a company called Experimental and Applied Sciences (EAS) introduced the compound to the sports nutrition market under the name Phosphagen.[14] Research performed thereafter demonstrated that the consumption of high glycemic carbohydrates in conjunction with creatine increases creatine muscle stores.[15]
Creatine (/ˈkriːətiːn/ or /ˈkriːətɪn/[1] is an organic compound with the nominal formula (H2N)(HN)CN(CH3)CH2CO2H. This species exists in various modifications (tautomers) in solution. Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate (ATP), the energy currency of the cell, primarily in muscle and brain tissue. Recycling is achieved by converting adenosine diphosphate (ADP) back to ATP via donation of phosphate groups. Creatine also acts as a buffer.[2]
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Great Paleo beef protein, why? Because it doesn't have any preservatives, fillers, Dairy, soy, yeast, corn, or any other additives. No artificial colorings/flavorings. That makes this product not just paleo, but also autoimmune paleo friendly, hard to find. That basically means anti alergic, you dont get the same digestive issues many people get with whey. I think beef protein is underrated, I just finished a batch and went back to my whey. The whey gives me bloating/gas that this product doesnt. Also if you don't like how the amino acid profile stacks up agains Whey protein powder you can add some BCAA to powder, at least thats what I do. In a 30 gram saving you get 28 grams of protein (zero fat and zero carb), not bad!
Studies conducted in rats have indicated that their degree of sexual arousal is sensitive to reductions in testosterone. When testosterone-deprived rats were given medium levels of testosterone, their sexual behaviors (copulation, partner preference, etc.) resumed, but not when given low amounts of the same hormone. Therefore, these mammals may provide a model for studying clinical populations among humans suffering from sexual arousal deficits such as hypoactive sexual desire disorder.[37]
An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression "no pain, no gain" refers to working through the discomfort expected from such vigorous effort, rather than to willfully ignore extreme pain, which may indicate serious soft tissue injuries. The focus must be proper form, not the amount of weight lifted.[23]
When looking specifically at human studies, there has been a failure of creatine supplementation to induce or exacerbate kidney damage in people with amyotrophic lateral sclerosis (ALS). Subjects do not experience kidney damage for up to or over a year’s worth of supplementation in the 5-10g range.[505][506][507] Postmenopausal women,[517] people with type II diabetes,[518] people on hemodialysis,[313] otherwise healthy elderly,[519] young people,[454][520][521] and athletes do not experience kidney damage either.[324] Moreover, numerous scientific reviews on both the long- and short-term safety of supplemental creatine have consistently found no adverse effects on kidney function in a wide range of doses.[522][523][524][452][525][451][526][527] However, while doses >10 g/day have been found not to impair kidney function, there are fewer long-term trials using such high chronic daily intakes.[527]
Branched-chain amino acids (leucine, isoleucine, valine) play important roles in muscle building. Some researchers have found that following exercise, the branched-chain amino acids, especially leucine, increase the rate of protein synthesis and decrease the rate of protein catabolism (Blomstrand, 2006). The billion dollar supplement industry has been quick to respond; leucine supplements are widely available in health food stores, with a cost upwards of $50 per container. However, because the research findings are inconsistent and little is known about the safety of these products, the American Dietetic Association (soon to be renamed the Academy of Nutrition and Dietetics) advises against individual amino acid supplementation and protein supplementation overall (Rodriquez, 2009). It may be that food sources of these proteins and amino acids provide the same effect for a small fraction of the cost.
Deldicque et al [32] found a 250%, 45% and 70% increase for collagen mRNA, glucose transporter 4 (GLUT4) and Myosin heavy chain IIA, respectively after 5 days creatine loading protocol (21 g/d). The authors speculated that creatine in addition to a single bout of resistance training can favor an anabolic environment by inducing changes in gene expression after only 5 days of supplementation.
It may seem odd to put such a common supplement as minerals on this list, but few people are aware that minerals are enzyme activators. Many vitamins, on the other hand, are coenzymes, which means that without minerals they're useless. Many minerals, such as zinc and chromium, also interact with various anabolic hormones, such as testosterone, growth hormone and insulin.
Naturally produced in the kidneys, pancreas and liver, creatine is transported to muscle tissue where it is transformed into creatine phosphate, from which the energy molecule ATP is produced to regenerate the muscles' ability to contract and generate power during short-burst (anaerobic) activity. This translates to more productive workouts and faster muscle growth.
When it comes to building muscle, there are numerous theories, methods, and preferences. Whether the goal is improved health, aesthetics, performance, or a combination of all three, there is no shortage of advice to help you get there. So much so that it can sometimes become overly complicated and you forget about the basic facts. But, it’s simpler than it seems.

Saw palmetto: Uses, dosage, and side effects Saw palmetto is an extract from the berries of a type of palm tree. The berries have traditionally been used to ease urinary and reproductive problems. The extract is now used in herbal remedies to stabilize testosterone. Learn about its use, its effectiveness, the science behind the claims, and any side effects. Read now


It raised the question about performance-enhancing drugs. Their murky role in bodybuilding has long shrouded the sport. A 2013 documentary on Heath and Mr. Olympia called “Generation Iron” (a sort of bookend piece to 1977’s “Pumping Iron,” which launched Schwarzenegger and others to fame) called the topic “taboo.” It then insinuated that, of course, bodybuilders competing in top-level contests like Mr. Olympia use steroids.
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.[24] The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[25]

Whey Protein: This protein is a product of cheese making. Whey is the watery milk that’s separated and removed from the cheese curd. Through further processing, it’s turned into a powder. Whey protein is a great source of amino acids and nutrients. You can find whey protein from a number of manufacturers in different flavors including vanilla and chocolate.

Lie on your back with knees bent and feet flat on the floor. Lift your hips to come into a bridge position with a neutral spine. Tuck your chin into your chest. Dig your elbows into the ground. Press the bottoms of your feet together and move your heels as close to your butt as possible. Inhale as you lower your hips toward the ground. Exhale as you lift your hips. Do 15 reps.


The main consequence to using weight training exercises is the increase in muscle strength that you'll develop over time. You'll also develop stronger bones as well as gain a better general posture. In short, maintaining good muscle strength will allow your body to move more freely from the moment you wake up in the morning to the moment you fall asleep at night.
What you eat, how you exercise, the amount of sleep you get, and what you supplement all play a role in building muscle. Just keep in mind, supplements are nowhere near as important as diet, exercise, and sleep. Those three are your foundation. Without supplements, you’ll still build plenty of muscle, assuming your exercise routine is consistent, your diet is healthy and contains enough protein, and you get enough quality sleep. Supplements are just the icing on the cake. They’ll help you push yourself a little harder.

Another double-blind study supplemented with 18.75 g/day of creatine monohydrate for 5 days prior to high-intensity intermittent work to exhaustion, and then 2.25 g/day during testing. The workouts consisted of cycling to exhaustion using several protocols: (a) nonstop, (b) 60 seconds work/120 seconds rest, (c) 20 seconds work/40 seconds rest, and (d) 10 seconds work/20 seconds rest. Creatine supplementation significantly increased the total work time for all four protocols [13].
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].
At the same time, this also doesn’t mean that primary compound exercises can never be done for more than 8 reps, or that secondary compound exercise can’t be done for 5-8 or 10-15 reps, or that isolation exercises can’t be done for less than 10 reps. Everything can be done in every rep range. However, these are the rep ranges that each type of exercise is best suited for, and where it should ideally be done most of the time.
Entry into neural tissues in general is mediated by the secondary creatine transporter (CrT-2) known as SLC6A10,[186] which is the same transporter that is active in a male’s testicles.[145] CrT-2 belongs to the family of SLC6 transporters that act to move solutes across the membrane by coupling transport with sodium and chloride.[187][188] Genetic deletions in the 16p11.2 region, which encodes both SLC6A8[189] and SLC6A10[186] can result in severe mental retardation in humans and is one of the causes of “Creatine Deficiency Syndrome.” Creatine Deficiency Syndrome is not only caused by lack creatine transporter expression, however, as creatine synthesis is also critical for neural function.[190].[189] Retardation caused by defective creatine synthesis[31] can be reversed with creatine supplementation and dietary changes.[191]
Cornelissen, V. A., Defoor, J. G., Stevens, A., Schepers, D., Hespel, P., Decramer, M., Mortelmans, L., Dobbels, F., Vanhaecke, J., Fagard, R. H., and Vanhees, L. Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial. Clin.Rehabil. 2010;24(11):988-999. View abstract.

^ Jump up to: a b Lazaridis I, Charalampopoulos I, Alexaki VI, Avlonitis N, Pediaditakis I, Efstathopoulos P, Calogeropoulou T, Castanas E, Gravanis A (2011). "Neurosteroid dehydroepiandrosterone interacts with nerve growth factor (NGF) receptors, preventing neuronal apoptosis". PLoS Biol. 9 (4): e1001051. doi:10.1371/journal.pbio.1001051. PMC 3082517. PMID 21541365.


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.
There is a genetic condition known as gyrate atrophy of the choroid and retina, which is associated with a high level of Ornithine in the blood and a relative decrease in Arginine, which causes a relative creatine deficiency due to L-arginine being required to make creatine[478][479] and because high ornithine can suppress creatine synthesis (AGAT) in the glial cells of the retina.[475] This condition can be attenuated by either reducting ornithine in the diet[480] or by supplementing creatine, which is, in this instance, therapeutic.[481][482]
There have been a few reported renal health disorders associated with creatine supplementation [73,74]. These are isolated reports in which recommended dosages are not followed or there is a history of previous health complaints, such as renal disease or those taking nephrotoxic medication aggravated by creatine supplementation [73]. Specific studies into creatine supplementation, renal function and/or safety conclude that although creatine does slightly raise creatinine levels there is no progressive effect to cause negative consequences to renal function and health in already healthy individuals when proper dosage recommendations are followed [73-77]. Urinary methylamine and formaldehyde have been shown to increase due to creatine supplementation of 20 g/d; this however did not bring the production outside of normal healthy range and did not impact on kidney function [56,78]. It has been advised that further research be carried out into the effects of creatine supplementation and health in the elderly and adolescent [73,75]. More recently, a randomized, double blind, 6 month resistance exercise and supplementation intervention [79] was performed on elderly men and women (age >65 years) in which subjects were assigned to either a supplement or placebo group. The supplement group was given 5 g CM, 2 g dextrose and 6 g conjugated linoleic acid/d, whilst the placebo group consumed 7 g dextrose and 6 g safflower oil/d. CM administration showed significantly greater effects to improve muscular endurance, isokinetic knee extension strength, fat free mass and to reduce fat mass compared to placebo. Furthermore the supplement group had an increase in serum creatinine but not creatinine clearance suggesting no negative effect on renal function.

A: At the end of the day, the most important variable regarding weight gain or loss is calorie consumption. However, meal frequency and timing around activity can both influence workout intensity and duration thus potentially allowing for further improvements in body composition. Remember, muscle growth isn’t a pulsatile process, it doesn’t just acutely spike and then return to baseline so if there aren’t circulating amino acids within the blood stream then they’ll have to be broken down from muscle as this is the highest form of concentrated amino acids within the body. That being said, it would probably be a good idea to consume anywhere from 3-6 meals spread throughout the day depending upon your schedule and preference. Ideally, we want to stimulate anabolism through food every 3-5 hours.
Stand lunge-length in front of a bench making sure your knee does not extend past your toes. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Then push through the heel of your front foot to return to standing, keeping the back foot on the bench. Repeat for required reps then switch legs.
Creatine is found in many protein supplements at baseline in the form of creatine monohydrate. If you take a protein supplement, you may already be getting creatine. What makes this creatine so special? Like the protein supplement above, this creatine supplement contains no artificial sweeteners or dyes. It contains 5000mg of creatine per dose and includes certain compounds to increase the bioavailability of the creatine, allowing it to be better absorbed.
Most experts recommend starting with your larger muscle groups and then proceeding to the smaller muscle groups. The most demanding exercises are those performed by your large muscle groups and you will need your smaller muscles to get the most out of these exercises. But, don't feel limited by that. You can do your exercises in any order you like and changing the order is a great way to challenge yourself in different ways.
If you have been diagnosed with a certain testosterone deficiency, ask your doctor and/or pharmacist to see if TestoFuel could be beneficial for you. Aside from balancing your testosterone, you may experience increased muscle strength while using this supplement during your intense exercise routine. Here are certain instances where TestoFuel could help correct your testosterone problems:
^ David KG, Dingemanse E, Freud JL (May 1935). "Über krystallinisches mannliches Hormon aus Hoden (Testosteron) wirksamer als aus harn oder aus Cholesterin bereitetes Androsteron" [On crystalline male hormone from testicles (testosterone) effective as from urine or from cholesterol]. Hoppe-Seyler's Z Physiol Chem (in German). 233 (5–6): 281–83. doi:10.1515/bchm2.1935.233.5-6.281.
These guys are different than traditional deadlifts in that your legs are more or less fixed throughout the lift. Your knees are slightly bent, but this is mostly a “pulling” exercise initiated by the hamstrings and glutes. It likely is more focused on your hamstrings but they need to be strong as well to make you a stronger and more shapely human.
The shortest and most preliminary study noted that, over the short term, creatine delivers on its expected improvement in physical strength. However, longer studies that measure the rate of loss for muscle function (deterioration of muscular capacity that is known to occur with ALS) have repeatedly failed to find a benefit with creatine supplementation.
Research shows that starting as early as age 30, the body begins to slowly lose muscle mass, with women losing up to 15 percent of their total-body muscle per decade by age 50. Apart from declines in strength, that declining muscle mass comes with a declining metabolism, Emilia Ravski, D.O., a sports medicine specialist with Hoag Orthopedic Institute in California, tells SELF. This decline in metabolic rate is actually one driving factor of the weight that women generally tend to put on after we naturally hit our peak muscle levels in our 20s, research from Tufts University suggests.

Gualano, B., de, Salles Painelli, V, Roschel, H., Lugaresi, R., Dorea, E., Artioli, G. G., Lima, F. R., da Silva, M. E., Cunha, M. R., Seguro, A. C., Shimizu, M. H., Otaduy, M. C., Sapienza, M. T., da Costa, Leite C., Bonfa, E., and Lancha Junior, A. H. Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial. Eur.J.Appl.Physiol 2011;111(5):749-756. View abstract.
Lyoo, I. K., Yoon, S., Kim, T. S., Hwang, J., Kim, J. E., Won, W., Bae, S., & Renshaw, P. F. (2012, September). A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. American Journal of Psychiatry. 169(9):937-45. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22864465
Muscle imbalances are quite common among strength athletes and are arguably the most common cause of their injuries. Many times this is due to a “weak link” in the kinetic chain of muscles that activate during their activity. Identifying the “weak” muscle and being able to feel, isolate and contract that “weak” muscle makes correctional exercise and rehab much easier. Bodybuilding training, with its focus on “feel” rather than movement, helps to train and develop the mind to muscle connection. This comes in handy when you need to train a muscle imbalance with correctional exercise and, in the case of injury, for rehab.
Without supplementation, creatine is formed primarily in the liver, with minor contributions from the pancreas and kidneys. The two amino acids, glycine and arginine, combine via the enzyme Arginine:Glycine amidinotransferase (AGAT) to form ornithine and guanidoacetate. This is the first of two steps in creatine synthesis, and although rare, any deficiency of this enzyme can result in mild mental retardation and muscular weakness.[28] AGAT is also the primary regulatory step, and an excess of dietary creatine can suppress activity of AGAT to reduce creatine synthesis[29] by reducing AGAT mRNA levels, rather than resulting in competitive inhibition.[30]
Incubation of a β-cell with additional creatine (5-10mM), even at saturated concentrations of glucose, is able to further increase insulin secretion in response to glucose, specifically as the leucine metabolite 2-ketoisocaproic acid, potassium, and a potassium channel blocker were all ineffective.[494] This has been found to occur in rats given 2% of the diet as creatine[345] but has since failed in humans given 5g of creatine.[351]
When assessing the antioxidant effects of creatine, it does not appear to sequester superoxide and may not be a direct antioxidant.[241] Additionally, creatine failed to protect neurons from H2O2 incubation to induce cell death via pro-oxidative means.[241] These results are in contrast to previously recorded results suggesting creatine acts as a direct anti-oxidant.[242]

We don’t know as much about the long-term consequences of creatine supplementation. However, creatine use has been associated with reduced risk of injuries like muscle strains. Interestingly, there is also some weak evidence that creatine may protect against dehydration, muscle cramps, and thermoregulatory issues. It’s plausible that this is because creatine affects osmosis, drawing water into muscle tissue. This might be one way by which creatine boosts endurance exercise performance in the heat.


Studies of so-called "smart drugs" have also been taken out of context. Some "smart" nutrients, available over the counter, are marketed as a way to "increase mental focus and concentration during training." The problem is that the studies they're based upon involved either animals or people with brain pathology. In normal people the effects of smart drugs remain unproven, except anecdotally.
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