Fitness Facts

Testosterone, often dubbed the "male hormone," plays a crucial role in various bodily functions, including muscle building, maintaining muscle mass, and supporting overall body composition. As individuals age, natural testosterone levels tend to decline, leading to potential muscle loss and changes in body composition. This has led to the rise of testosterone boosting supplements, which are not only popular among fitness enthusiasts but also the anti-aging crowd. In this blog, we will explore the various testosterone boosting supplements available on the market, their common key ingredients, proposed effects, potential side effects, and who should consider using them.   Understanding Testosterone Boosting Supplements   Testosterone boosting supplements are dietary products designed to naturally increase the body's testosterone production. They typically contain a blend of vitamins, minerals, herbs, and other natural compounds known for their potential to support healthy testosterone levels.   Common Key Ingredients in Testosterone Boosting Supplements   D-Aspartic Acid (D-AA) D-AA is an amino acid that plays a role in the synthesis of testosterone in the testes. Studies suggest that supplementation with D-AA may lead to increased testosterone levels, which can positively impact muscle growth and overall physical performance.   Tribulus Terrestris Tribulus Terrestris is an herb commonly used in traditional medicine to enhance virility and vitality. Some studies suggest that Tribulus Terrestris may improve testosterone levels in certain populations, though the evidence is not consistent.   Fenugreek Fenugreek is a herb rich in saponins, which are compounds believed to support healthy testosterone levels. It may also have a positive impact on muscle strength and body composition.   Zinc Zinc is an essential mineral that plays a vital role in testosterone production. It helps regulate hormone levels and is often included in testosterone boosting supplements to support overall hormonal health.   Vitamin D Vitamin D is a fat-soluble vitamin that also acts as a hormone in the body. It has been linked to improved testosterone levels, and deficiency in Vitamin D may negatively impact testosterone production.   Ashwagandha Ashwagandha is an adaptogenic herb known for its stress-reducing properties. Some studies suggest that it may help support healthy testosterone levels, especially in individuals experiencing stress-related hormone imbalances.   Proposed Effects of Testosterone Boosting Supplements   Increased Muscle Mass One of the main reasons individuals turn to testosterone boosting supplements is the potential for increased muscle mass. Testosterone is a key hormone involved in muscle protein synthesis, which is the process by which muscles repair and grow after exercise. Higher testosterone levels can aid in the recovery and growth of muscle tissue, leading to improved muscle gains.   Maintaining Muscle Mass As individuals age, natural testosterone levels tend to decline, leading to a gradual loss of muscle mass known as sarcopenia. Testosterone boosting supplements may help slow down this muscle loss and support muscle maintenance in older individuals.   Body Composition Improvement Testosterone also plays a role in fat metabolism. Higher testosterone levels may aid in reducing body fat and improving body composition by promoting the growth of lean muscle mass.   Anti-Aging Benefits For the anti-aging crowd, testosterone boosting supplements offer potential benefits beyond muscle growth. These supplements may help improve energy levels, libido, and overall vitality in individuals experiencing age-related testosterone decline.   Potential Side Effects of Testosterone Boosting Supplements   While testosterone boosting supplements are generally considered safe when used as directed, some individuals may experience side effects, especially when taking high doses or for extended periods. Potential side effects may include:   Hormonal Imbalances: Excessive supplementation of testosterone precursors or hormones may lead to hormonal imbalances, potentially affecting natural testosterone production. Acne and Skin Issues: Increased testosterone levels can lead to the overproduction of sebum, potentially causing acne breakouts and skin issues. Mood Swings and Irritability: Some individuals may experience mood swings, irritability, or increased aggression while using testosterone boosting supplements. Prostate Issues: In some cases, excessive testosterone levels may exacerbate existing prostate issues in older individuals. Sleep Disturbances: Testosterone boosting supplements may interfere with sleep patterns in some users.   Who Should Use Testosterone Boosting Supplements?   Testosterone boosting supplements may be beneficial for individuals experiencing low testosterone levels, particularly those looking to improve muscle mass, maintain muscle in older age, or combat age-related decline in vitality. However, it is essential to consult with a healthcare professional before starting any supplementation, especially for individuals with pre-existing medical conditions or those taking medications.   Testosterone boosting supplements have gained popularity among both fitness enthusiasts and the anti-aging crowd due to their potential benefits for muscle building, maintaining muscle mass, and countering age-related changes. These supplements often contain key ingredients like D-Aspartic Acid, Tribulus Terrestris, and Zinc, known for their potential to support healthy testosterone levels. While testosterone boosting supplements can be beneficial for some individuals, they should be used with caution, and professional guidance is crucial to ensure safe and effective use. With the right approach, these supplements can be a valuable addition to a well-rounded fitness and wellness regimen, promoting vitality and longevity.

In recent years, the popularity of home gyms has skyrocketed, with fitness enthusiasts of all levels opting to exercise in the comfort of their own home gym. Having a home gym offers convenience, flexibility, and the ability to tailor home workouts to your specific needs. However, before embarking on any home gym/ home workout area, it's essential to determine if your space is suitable and how to create a home gym that meets your fitness goals  and allows for great home workouts, without breaking the bank. However, before you set out to do any damage to the bank, there are several things you must first consider to see if you even have the potential for a home gym that you can equip with enough equipment so that you can  get a good home workout.   Room Size: Determine the size of the room or designated area where you plan to set up your gym. Ensure it is spacious enough to accommodate the equipment and allow for comfortable movement during workouts.   Ceiling Height: Check the ceiling height to ensure it is sufficient for exercises like overhead presses, pull-ups, and jump rope activities. Ideally, the ceiling should be at least a foot higher than your height to prevent any accidents.   Ventilation and Lighting: Adequate ventilation and lighting are essential for a pleasant workout environment. Ensure there is proper air circulation and sufficient natural or artificial lighting to create an inviting space.   Selecting Basic Equipment: Building a home gym doesn't have to be expensive. But, it's not going to be cheap either. Most home gym owners start with the basics and gradually add equipment as their budget and needs allow. Here are some essential pieces of equipment to consider:   Power Rack: For any lifter, a power rack is going to be the centerpiece of a home gym. It allows for a variety of exercises, including squats, bench presses, and pull-ups, and – since it's your squat rack, in your own gym, you can also do biceps curls!). Look for a sturdy, well reviewed, brand  that can handle the weights you plan to lift.   Adjustable Dumbbells or Barbells: Invest in a set of adjustable dumbbells or barbells, as they offer versatility and save space. With adjustable weights, you can perform a wide range of exercises and gradually increase the load as you progress.   Adjustable Bench: A weight bench is crucial for exercises like bench presses, step-ups, and inclined seated exercises. Choose a bench that is adjustable, sturdy, comfortable, and fits well with your squat rack. Resistance Bands: Resistance bands are inexpensive yet effective tools for strength training. They can be used for various exercises, as well as various modes of assisted weight lifting. Opt for a set with different resistance levels. Jump Rope and Mat: As basic as this sounds, a jump rope is an excellent cardiovascular tool for warm-ups or high-intensity interval training (HIIT). Additionally, a rubber or foam mat provides cushioning and protects the floor, not to mention your joints. Consideration for Floor Weight Capacity: The weight capacity of your floor is an important factor to ensure safety and prevent damage, especially if people live below you. Consider the following: Consult a Professional: If you're unsure about your floor's weight-bearing capacity, consult a structural engineer or general contractor. They can assess the floor and provide specific guidelines based on its construction and load-bearing capabilities.   Distribute Weight: Distribute the weight evenly across the floor by placing equipment strategically. This prevents concentrated stress in one area and reduces the risk of damage.   Use Rubber Mats or Platform: To protect your floor, place rubber mats or a lifting platform beneath heavy equipment like the power rack or weights. These mats provide cushioning and minimize the impact on the floor's surface.   If you have neighbors below you, you'll have to deal with some kind of noise mitigation – mats, insulation, platforms or a combination.  Honestly, building any kind of legit weight lifting gym on anything other than a cement slab is going to present significant limitations. You have to consider the neighbors downstairs as well as the strength of the floor, depending on what you want to put in your gym. A yoga studio is one thing, a full blown power lifting gym is another.   Addressing Safety Concerns: Safety should be a top priority when setting up your home gym. Consider the following measures:   Adequate Space and Clearance: Ensure there is enough space around equipment to perform exercises safely. Provide ample clearance to avoid collisions or accidents during movements.   Proper Equipment Assembly: Follow the manufacturer's instructions carefully when assembling equipment. Ensure it is securely and sturdily put together to avoid any accidents or malfunctions. Use real tools! Not butter knives, foldable pliers, or the cheap piece of crap they provided. If you don't have a tool kit, you better include one on your budget.  Home gyms need maintenance. Proper Flooring: Use appropriate flooring to prevent slips and injuries. Rubber flooring either in rolls or large mats, or interlocking foam tiles is the most common options used in home gyms. They offer traction, cushioning, and protection for both equipment and users.   Mirrors and Proper Lighting: Install mirrors to check your form during exercises, especially for movements that require proper alignment. Adequate lighting is also essential for visibility and reducing the risk of tripping or falling, not to mention essential for a good selfie.   Building a home gym can be a gratifying, cost-effective and convenient solution for fitness enthusiasts of all levels and disciplines. By assessing your space, selecting basic equipment, considering floor weight capacity, and addressing safety concerns, you can construct a home gym that aligns with your fitness goals while ensuring safety and functionality. Remember to start with the essentials, gradually expand your equipment collection to create an environment that supports your needs. You'll enjoy the convenience and flexibility of working out at home, either as your exclusive workout facility, or a meaningful option for when you just don't  have the time during your regular gym's operating hours to fit in your workout. Having a home gym means you'll never have to say you missed leg day.

In the ever-evolving world of bodybuilding and fitness, one emerging trend has been the increased demand for shorter workouts. Many individuals, from recreational lifters to elite athletes, are gravitating towards high-intensity, time-efficient training sessions. This blog aims to explore the reasons behind this trend, examine the scientific evidence supporting the effectiveness of shorter workouts for building size, strength, and speed, and address the notion that shorter workouts of higher intensity can be effective. Additionally, we will discuss the minimum threshold for workout duration and the optimal workout duration for individuals aiming to increase strength, speed, and maintain a favorable body composition. Lastly, we will touch upon how nutritional needs may change in support of shorter workouts.   Scientific Evidence Supporting Shorter Workouts: Several scientific studies have examined the effectiveness of shorter workouts compared to longer workouts in terms of building muscle size, strength, and speed. These studies have shown promising results:   High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief recovery periods. Research has demonstrated that HIIT can be as effective as longer, moderate-intensity workouts for improving cardiovascular fitness and promoting fat loss.  HIIT has also been shown to elicit favorable changes in muscle size and strength.   Resistance Training: Studies have found that shorter, high-intensity resistance training sessions can induce similar muscle hypertrophy and strength gains compared to longer, lower-intensity workouts. These findings suggest that the total duration of a workout may not be the sole determinant of muscle growth and strength development.   The Credence of Shorter, Higher-Intensity Workouts: The idea that shorter workouts of higher intensity can be effective holds merit. By focusing on maximizing effort and intensity during a shorter timeframe, individuals can potentially stimulate muscle fibers more efficiently, leading to increased strength and power gains. The key lies in properly structuring the workout, incorporating compound movements, and minimizing rest periods to maintain elevated heart rate and intensity throughout the session.   Minimum Threshold for Workout Duration: While there is no universal consensus on the minimum threshold for workout duration, experts generally agree that a certain duration is necessary to elicit significant physiological adaptations. However, this threshold can vary based on individual factors such as fitness level, goals, and training intensity. It is important to note that even shorter workouts can be effective if they are properly designed and executed with sufficient intensity and focus.   Optimal Workout Duration for Strength and Speed: The optimal workout duration for individuals aiming to increase strength and speed while maintaining a favorable body composition depends on various factors. Generally, shorter, high-intensity workouts ranging from 30 to 45 minutes can be effective in achieving these goals. By focusing on compound exercises, progressive overload, and incorporating interval or circuit training, individuals can efficiently stimulate muscle growth, enhance strength, and improve speed.   Nutritional Needs to Support Shorter Workouts: Nutritional needs may change when following shorter, high-intensity workouts. Since these workouts require greater energy expenditure in a shorter time frame, individuals should focus on pre-workout nutrition to provide sufficient fuel for optimal performance. Consuming a balanced meal or snack containing carbohydrates and protein 1-2 hours before the workout can help ensure adequate energy availability. Additionally, post-workout nutrition, including protein and carbohydrates, is crucial for muscle recovery and growth. The increased demand for shorter workouts in the bodybuilding and fitness world is supported by scientific evidence and the effectiveness of high-intensity training approaches such as HIIT. Shorter workouts can be as effective as longer sessions in building muscle size, strength, and speed, provided they are designed with proper intensity and focus. While there is no universally defined minimum threshold for workout duration, shorter, high-intensity workouts ranging from 30 to 45 minutes can be effective in achieving strength, speed, and body composition goals. Remember to tailor your nutritional approach to support shorter workouts, ensuring adequate energy availability and proper post-workout recovery. Ultimately, individual preferences, goals, and specific training programs should guide the duration and intensity of workouts to optimize results and maintain overall fitness.

Bodybuilding supplements are the backbone of many top athlete's training regimen. These supplements are meant to support and enhance muscle growth, recovery and physical performance. While protein powders, pre-workouts, and amino acids are some of the most commonly used bodybuilding supplements, there are several additional supplements that can provide various benefits. In this article, we will explore some of the most effective supplements for muscle growth and overall fitness.1. Creatine Creatine is a naturally occurring substance that is found in muscle cells. It helps to provide energy during high-intensity exercise and can increase muscle strength and size. Creatine supplements are one of the most researched bodybuilding supplements, and many studies have shown that they can provide significant benefits for muscle growth and performance. One study published in the Journal of the International Society of Sports Nutrition found that creatine supplementation was able to increase muscle strength and size in both men and women. The study also found that creatine supplementation improved performance during high-intensity exercise and increased muscle protein synthesis.   2. Beta-Alanine Beta-alanine is an amino acid that is naturally produced in the body. It helps to produce carnosine, a compound that can improve exercise performance and delay muscle fatigue. Beta-alanine supplements have been shown to increase muscle strength and endurance, making them a popular choice for bodybuilders. A study published in the Journal of the International Society of Sports Nutrition found that beta-alanine supplementation was able to increase muscle strength and endurance in trained individuals. The study also found that beta-alanine supplementation improved exercise performance during high-intensity exercise.   3. Citrulline Citrulline is an amino acid that is naturally found in watermelon. It helps to increase blood flow and improve muscle endurance. Citrulline supplements have been shown to improve performance during high-intensity exercise and increase muscle protein synthesis. A study published in the European Journal of Applied Physiology found that citrulline supplementation was able to improve muscle endurance and reduce muscle soreness in trained individuals. The study also found that citrulline supplementation increased nitric oxide production, which can help to improve blood flow and nutrient delivery to muscles.   4. Betaine Betaine is a compound that is naturally found in beets. It helps to increase muscle strength and power, making it a popular supplement for bodybuilders. Betaine supplements have been shown to increase muscle mass and reduce fatigue during high-intensity exercise. A study published in the Journal of the International Society of Sports Nutrition found that betaine supplementation was able to increase muscle power and reduce fatigue in trained individuals. The study also found that betaine supplementation increased muscle protein synthesis and improved body composition.   5. HMB HMB, or beta-hydroxy beta-methylbutyrate, is a compound that is naturally produced in the body. It helps to reduce muscle breakdown and improve muscle recovery. HMB supplements have been shown to increase muscle strength and size and reduce muscle damage during high-intensity exercise. A study published in the Journal of Strength and Conditioning Research found that HMB supplementation was able to increase muscle strength and size in trained individuals. The study also found that HMB supplementation reduced muscle damage and inflammation following high-intensity exercise.   Bodybuilding supplements can provide significant benefits for muscle growth, recovery and physical performance. While protein powders, pre-workouts, and amino acids are some of the most commonly used bodybuilding supplements, there are several additional supplements that clearly warrant your attention. Creatine, beta-alanine, citrulline, betaine, and HMB are all effective supplements for muscle growth, recovery, and overall fitness.

In recent years, High-Intensity Interval Training (HIIT) has gained significant popularity in the bodybuilding and fitness world. Many individuals are turning to HIIT as an effective and time-efficient method to achieve their fitness goals. This blog aims to explore the reasons behind this growing trend, delve into scientific studies that support HIIT training over high-volume, low-intensity workouts, address potential downsides of HIIT, and examine the injury risks associated with this form of training. Furthermore, we will highlight three or four elite athletes who have incorporated HIIT into their training routines, showcasing its effectiveness for achieving peak performance.   Scientific Studies Supporting HIIT Training: Numerous scientific studies have highlighted the benefits of HIIT training compared to high-volume, low-intensity workouts. Here are some key findings: Fat Loss: Research has shown that HIIT can be more effective for fat loss compared to traditional steady-state cardio exercises. The high-intensity intervals and subsequent metabolic effects lead to increased calorie burn and enhanced fat oxidation, both during and after the workout. Cardiovascular Fitness: HIIT has been proven to improve cardiovascular health and fitness markers, such as aerobic capacity and cardiovascular function (2). The intense bursts of exercise followed by short recovery periods challenge the cardiovascular system, leading to significant improvements in endurance. Muscle Retention: HIIT has demonstrated the ability to preserve lean muscle mass while promoting fat loss (3). Unlike long-duration, low-intensity cardio, HIIT provides a stimulus that helps preserve muscle mass, making it an attractive option for individuals aiming to improve body composition.   Potential Downsides of HIIT Training: While HIIT offers numerous benefits, it is essential to consider potential downsides: Intensity and Recovery: HIIT can be physically demanding, requiring individuals to push their limits. This level of intensity may be challenging for beginners or individuals with certain health conditions. Adequate recovery time is crucial to avoid overtraining and mitigate the risk of injury. Joint Impact: The repetitive high-impact movements involved in some HIIT exercises, such as jumps and sprints, may place additional stress on the joints. Individuals with pre-existing joint conditions should exercise caution and modify exercises as needed. Individual Variability: HIIT workouts are not a one-size-fits-all approach. The intensity and duration should be tailored to individual fitness levels and goals. Consulting a fitness professional or personal trainer can help design a suitable HIIT program and minimize the potential downsides.   Injury Risks in HIIT vs. Low-Intensity Training: The risk of injury in HIIT versus low-intensity training depends on various factors: Form and Technique: Performing exercises with proper form and technique is crucial to minimize injury risk in both HIIT and low-intensity training. Focusing on maintaining good form throughout the workout is essential for injury prevention. Gradual Progression: Gradually increasing the intensity and duration of HIIT workouts allows the body to adapt and reduce the risk of overuse injuries. It is important to listen to the body and avoid pushing beyond personal limits. Individual Factors: Individual factors such as pre-existing injuries, fitness level, and mobility limitations can influence injury risk. Paying attention to these factors and modifying exercises as needed can help reduce the likelihood of injury.   Elite Athletes Embracing HIIT Training: Several elite athletes have incorporated HIIT training into their routines, showcasing its effectiveness for achieving peak performance. Here are three notable examples: Usain Bolt: The world-renowned sprinter incorporated HIIT workouts into his training to improve his explosive speed and power. HIIT allowed him to simulate the intense bursts of energy required for sprinting events. Serena Williams: The tennis superstar integrated HIIT sessions into her training regimen to enhance her overall fitness, agility, and endurance on the court. HIIT helped her improve her explosive movements and recover faster between points. Conor McGregor: The mixed martial artist relied on HIIT workouts to develop his conditioning and explosive power. HIIT training played a crucial role in enhancing his cardiovascular fitness and performance during fights.   The rise of HIIT training in the bodybuilding and fitness world can be attributed to its proven effectiveness in promoting fat loss, improving cardiovascular fitness, and preserving lean muscle mass. While HIIT offers numerous benefits, it is essential to approach it with caution, ensuring proper form, technique, and adequate recovery. Individual variability and considerations must be taken into account to mitigate injury risks. By incorporating HIIT into their training routines, elite athletes such as Usain Bolt, Serena Williams, and Conor McGregor have demonstrated its potential to optimize athletic performance. Embrace the power of HIIT and unlock your fitness potential through intense, time-efficient workouts that deliver remarkable results.

Summer is just around the corner, and it's time to start thinking about how to get those six-pack abs that you've always wanted. The truth is, getting a six-pack requires a combination of both exercise and diet. You can't have one without the other. In this blog, we will discuss the best ab training routine for a six-pack by summer, including the best exercises and the most effective fat-burning diet. Before we dive into the specific ab exercises, let's first discuss what the six-pack actually is. The six-pack is the rectus abdominis muscle, which is a long, flat muscle that runs vertically down the front of your abdomen. To get a six-pack, you need to target this muscle through specific exercises that engage those muscle fibers. The Best Ab Workout Plank The plank is a great exercise to start with because it activates all the muscles in your core, including the rectus abdominis. To do the plank, get into a push-up position but instead of lowering yourself to the ground, hold yourself in a straight line with your elbows on the ground. Hold for 30 seconds and then repeat. Russian Twist The Russian twist is a great exercise to target the obliques, which are the muscles on either side of your rectus abdominis. To do the Russian twist, sit on the ground with your feet flat and your knees bent. Lean back slightly and lift your feet off the ground. Hold a weight or medicine ball with both hands and twist your torso to one side, then twist to the other side. Do 3 sets of 10 reps. Bicycle Crunches Bicycle crunches are a great exercise to target the rectus abdominis and the obliques at the same time. To do bicycle crunches, lie on your back with your hands behind your head and your knees bent. Lift your feet off the ground and alternate bringing your left elbow to your right knee and your right elbow to your left knee. Do 3 sets of 20 reps. Leg Raises Leg raises are a great exercise to target the lower abs. To do leg raises, lie on your back with your legs straight up in the air. Slowly lower your legs towards the ground without touching it and then lift them back up. Do 3 sets of 15 reps. Reverse Crunches Reverse crunches are a great exercise to target the lower abs. To do reverse crunches, lie on your back with your knees bent and your feet on the ground. Lift your feet off the ground and bring your knees towards your chest. Then, lift your hips off the ground and curl them towards your chest. Do 3 sets of 15 reps. The Most Effective Fat-Burning Diet Now that we've discussed the best ab exercises, let's talk about the most effective fat-burning diet. To get those six-pack abs, you need to reduce your body fat percentage. This can be achieved through a combination of exercise and diet. Eat Protein Protein is essential for building and maintaining muscle mass. When you're trying to lose fat, you want to maintain as much muscle as possible. Eating protein will also help you feel full and satisfied, which will prevent overeating. Good sources of protein include chicken, fish, lean beef, tofu, and beans. Eat Healthy Fats Healthy fats are essential for hormone production, brain function, and energy. They also help you feel full and satisfied. Good sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon. Limit Processed Foods Processed foods are high in calories, sugar, and unhealthy fats. They also contain artificial ingredients that can be harmful to your health.  

Egg white protein powder (albumin) emerged in the late 70's as a staple in most mass training athletes' diets. Back in the day, egg protein was partly responsible for building the first monsters of bodybuilding, powerlifting, wresting and football because it was easy to digest, very efficiently absorbed by the body, high in BCAA's (particularly Leucine), and eggh protein powder tasted pretty good, except for the lumps.  Easily available, economical, low calorie and highly bioavailable, egg protein powder quickly became the most popular, best selling, sports supplement on the market, lumps and all. Today, amid the vast array of hydrolyzed, isolate and concentrated whey proteins, soy and casein blends, egg protein is making a comeback. Old school is the new school....  When Gaspari decided to reintroduce egg protein to the market we had several things in mind. First, we wanted to offer the growing number of keto and paleo dieters a very low carbohydrate, highly bioavailable, easily digestible and great tasking, 100% natural, complete protein alternative to whey, soy and casein products.  We also wanted to maximize the amount of protein per scoop and minimize everything else.  Not to mention, we wanted our Proven Egg Protein to be lactose free, free of artificial sweeteners and flavorings and free of anything GMO (genetically modified organism). GMO foods are probably not as bad as some reports might allege, but a growing number of respected researchers agree that more research should be done on GMO foods before we start using them to any large degree. The lactose issue was big for us too. A lot of people are lactose intolerant these days, so a lactose-free egg protein means all-around better digestibility and no bubbling guts. Same goes for artificial sweeteners. While artificial sweeteners may not be as bad as some claim, science supports the notion that regular consumption of these chemicals is potentially not the best thing when it comes to good health. And speaking of chemicals, we made sure Gaspari Proven Egg protein is sourced from chickens that weren’t treated with antibiotics, steroids, or other hormones and drugs. Like chemical sweeteners, chickens treated with drugs are probably not the worst thing in the world, but there is ample evidence from the scientific community that demonstrates a possible link in the risk of disease in humans when you consume the meat or the eggs from such jacked up chickens. Just plain old school chickens are the source of our egg protein.   Paleo and keto friendly The most obvious benefits of using egg white protein powder is that it eliminates unwanted fats and calories from your diet, so it has fewer carbs than many of the whey and casein powders being sold today, but still packs plenty of muscle building protein. In fact, while it may not be as effective at generating protein synthesis as whey, egg protein does much better in terms of stopping muscle breakdown. The body digests egg white protein at a relatively slow rate, The only protein powder more slowly digested is casein. This means that egg protein is able to slow the breakdown of muscle. It actually helps build and repair muscle while you rest. Hands down, egg protein could only be classified as a valuable, high-quality protein and it's time it made a comeback, particularly in this era of growing keto and paleo dieters.   Because Gaspari proven egg is all natural, some people are going to see “all-natural” on the label and immediately think it's gong to taste watery and horrible. And, with good reason! A lot of “all-natural” protein powders out there taste mediocre at best, and that's not just limited to protein powder! Almost anything “all-natural” leaves much to be desired.  So, with that in mind, we wanted to introduce you to something that you will actually look forward to drinking. Just one sip of Gaspari Proven Egg protein and you'll see we hit it out of the park. Not only does it taste amazing, it also has incredible texture, or what we in the industry call, “mouthfeel.” between the insane taste (both chocolate and salted caramel) you'll think your drinking something totally bad for you, not one of the most innovative, powerful, low calorie, low carb, easily digested, Keto and paleo friendly protein powders any money can buy.   But why egg? Why not just stick with whey? That is the crux issue, isn't it? Well, no one is recommending you toss out your whey protein. It's a great source of protein that has many health benefits along with its stellar ability to contribute to the anabolic environment you're trying to create. We're sure not going to stop producing whey products. But, egg is a great, old school option that has its own long-lost benefits. Egg white protein, known as Albumin, is actually quite similar in its genesis to whey. In the case of albumin, the egg white is separated from the yolk and the yolk used in various other forms of food preparation or processing. The whites are pasteurized, dried and processed into protein powder. In the same vein, whey comes from the manufacturing of cheese. An enzyme is aded to whole milk which causes the milk solids (curd) to separate from the whey. The curd is used to make cheese, while the whey is pasteurized, dried and processed into various forms of whey protein -  concentrate, isolate, and hydrolysate. Whey concentrate is the least processed form and cheapest to manufacture, and it contains some fat and lactose. Whey isolate is a form of whey protein that’s further processed to remove the fat and lactose. Whey isolates cost more to manufacture and the supplement companies pass that expense on to you. Whey hydrolysate is the result of further processing where the whey is “hydrolyzed.” This is a process breaks down the amino acids contained in the whey into smaller, more easily digested components. As you've probably surmised by now, whey hydrolysate is the most expensive of the three options. In light of the foregoing, many supplement companies will say that you'll see better results with whey isolate or hydrolysate than concentrate, but there’s no conclusive research to support this claim. Having said that, its probably obvious that  the cheapest whey will always be a concentrate. And that poses its own particular set of potential problems. Whey concentrates on the market are about 85% protein (by weight), but, they can also be as little as 30%. You can only wonder whats contained in that other 70%. This is where fillers, adulteration and amino spiking come into play. Hence, whey isolate powder is very close to pure protein with minimal additives, and processed to the degree where most of the lactose is removed. Just like egg protein, but more expensive.   Egg beats whey in taste One of the inherent problems of whey is that it naturally tastes horrible. Therefore, its harder to flavor without a complicated (read multi ingredient) flavor system. Generally speaking, the better tasting the whey product, the more ingredients it contains. This may not always be a bad thing, but you can't manufacture sweetness and good taste without adding calories, usually carbohydrates. This is why whey protein can have  anywhere from 3 to 12 grams of carbohydrates per scoop. Because egg white protein naturally tastes good, very little needs to be done to flavor and sweeten it, and, whatever that is, it's usually all-natural and low carb. Gaspari proven egg contains just 1 gram of carbohydrate per scoop and has a taste and texture like the most sinful milk shake.  So, when you’re considering buying a protein powder, take a look at the  ingredients listed. If its a long, hard to pronounce list, you're probably looking at something less natural and containing more carbs. If you're following a keto or paleo diet, this could be a concern. Gaspari proven egg protein is one of the most keto and paleo friendly protein supplements on the market.   From where do the eggs come? Sourcing is a big point the whey protein marketers like to impart. They like to promote the fact that the milk used to make the whey comes from cows that are exclusively farmed in the mountains of some obscure country where the regulations regarding their upbringing is more highly regulated than in the US, or because the mountain air makes the milk taste better, or that the cows are free range or grass fed, etc. Each one of these claims comes with its own FDA loop hole. For instance, “grass fed” does not mean that the cows exclusively eat grass. Technically, the cow only had to eat grass once in its life and boom – it's “grass fed.” same goes for “free range.” The cow could spend 23 hours and 45 minutes a day in a pen and go take a walk in field for 15 minutes and it's legally okay to say the cow is “free range.” But, does a cow that has been grass fed, grain, fed, free ranged, or from Turkey have any bearing on the quality and taste of the whey? Not one single bit! Any of the benefits in the life the cow may enjoy will be noted in the cheese made from the milk solids separated from the whey. Remember, whey is bitter and tastes horrible. There is no good taste or texture in whey that comes from where the cows live or what they eat. Any such virtues extolled by supplement manufacturers is all hype. Something we call “label stuffing.” The egg whites used to make Gaspari proven whey are just plain, old school, chickens. Of course these chickens are from quality farms that don't use hormones, chemical feeds, GMO products or are exposed to pesticides, but other than that, they're just chickens. No hype, no label stuffing, just pure egg white protein.     At the end of the day...... While a high-quality, great tasting hydrolyzed whey is hard to beat, The pure egg white protein in Gaspari Proven egg has it's place at the champion's table, particularly if said champion is following a ketogenic or paleo diet. Gaspari Proven egg is 100% pure egg white protein. That means every scoop is almost pure protein, with: Less than 1 gram of carbohydrates Zero fat. It is sweetened and flavored with only minimal natural flavors and sweeteners The taste is almost illegal It mixes easily with no lumps – even in a shaker cup! No GMOs, hormones, artificial coloring, useless fillers or other crap Paleo and keto friendly 1 scoop = 7 egg whites   So, if you're in the market for an incredible tasting, all-natural, low calorie, paleo and keto friendly alternative to whey protein, thats more economical and that might possibly be a better choice for building and repairing muscle while at rest, then you should probably take a lesson from the old school and get yourself a tub of mind bending chocolate or salted caramel flavor Proven Egg Protein right now!

A well-planned diet is a crucial component of any fitness and weightlifting journey. It plays a vital role in supporting muscle growth, strength gains, and body fat reduction. However, adhering to a strict diet can be challenging, and maintaining consistency is often a struggle. In this blog, we will discuss five effective tips to help fitness and weightlifters stay on track with their diet, promoting optimal muscle size and strength gains while simultaneously whittling away body fat. It's important to remember that setbacks are a part of the process, and instead of trying to compensate for them, we should learn from them and get back on track.   1. Set Realistic and Sustainable Goals: One of the most critical aspects of sticking to a diet is setting realistic and sustainable goals. Avoid falling into the trap of following extreme and unsustainable diets that promise quick results. Instead, focus on establishing achievable milestones that align with your long-term objectives. Set specific targets for muscle gain and body fat reduction, and break them down into smaller, manageable steps. By setting realistic goals, you will feel more motivated and confident in your ability to stick to your diet.   2. Plan and Prepare Your Meals: Planning and preparation are key to staying on track with your diet. Take the time to plan your meals and snacks in advance, ensuring they are nutritionally balanced and aligned with your goals. Create a weekly meal plan, make a shopping list, and stock your kitchen with healthy and wholesome ingredients. Preparing your meals in advance, such as batch cooking, can save time and make it easier to stick to your diet, especially during busy days when healthy options may be scarce.   3. Prioritize Protein Intake: Protein is a crucial macronutrient for muscle growth, repair, and recovery. It also helps to keep you feeling fuller for longer, preventing excessive hunger and cravings. Ensure that your diet includes adequate high-quality protein sources such as lean meats, poultry, fish and eggs. Aim to distribute your protein intake evenly throughout the day to optimize muscle protein synthesis. If necessary, consider incorporating protein supplements like whey protein powder to meet your daily protein requirements conveniently.   4. Practice Mindful Eating: Mindful eating is an effective strategy to develop a healthier relationship with food and stay on track with your diet. It involves paying attention to your body's hunger and fullness cues and being present during mealtimes. Slow down while eating, savor each bite, and listen to your body's signals of satiety. This approach helps you become more aware of your eating patterns, prevents overeating, and reduces the likelihood of impulsive, unhealthy food choices. Additionally, avoid distractions such as TV/ computer screens or multitasking while eating, as they can lead to mindless eating.   5. Find Healthy Alternatives and Flexibility: Rather than viewing your diet as restrictive, focus on finding healthy alternatives and incorporating flexibility into your eating plan. Look for nutritious substitutes for your favorite indulgences to satisfy cravings while staying on track. For example, experiment with flavorful spices and herbs to enhance the taste of your meals. And remember to allow yourself occasional treats or small deviations from your diet to maintain balance and prevent feelings of deprivation. Sticking to a diet that supports both muscle size and strength gains, as well as fat loss, requires discipline and commitment. By setting realistic goals, planning and preparing meals, prioritizing protein intake, practicing mindful eating, and incorporating flexibility into your diet, you can stay on track and achieve your fitness objectives. Remember that setbacks are a normal part of the journey. If you do fall off your diet, it's important to avoid trying to compensate for it. Instead, accept the failure, learn from it, and get back on the program with renewed focus and determination. Consistency is key, and staying committed to your diet will ultimately yield the results you desire. Also keep in mind that effective diet and nutrition are the secret to realizing gains in strength, muscle size, and fat loss. The tips provided in this blog are designed to help athletes overcome the challenges of sticking to their diet. By setting realistic goals, planning and preparing meals, prioritizing protein intake, practicing mindful eating, and embracing flexibility, you can maintain adherence to your diet and achieve optimal results. Stay motivated, stay disciplined, and remember that every small step towards your goals counts. With perseverance and a positive mindset, you can make significant progress in your fitness journey while enjoying the process of nourishing your body with the right fuel. Trust the process, stay consistent, and celebrate the victories along the way. Your dedication to your diet will pay off, helping you achieve the strength, muscle size, and body composition you desire.

Weightlifting plateaus are a common hurdle faced by serious lifters on their journey to achieving their fitness goals. These plateaus occur when the body adapts to a training routine, leading to a slowdown in progress. To continue making gains, it is crucial to keep the body guessing and prevent it from settling into a state of efficiency. In this blog, we will explore three effective tips to overcome weightlifting plateaus and stimulate new muscle growth.   1. Implement Progressive Overload Techniques: One of the primary reasons for hitting a plateau is that the body becomes accustomed to the same training stimulus. To break through this barrier, it is essential to employ progressive overload techniques. Progressive overload involves consistently increasing the demands placed on your muscles over time. Here are a few effective methods to incorporate progressive overload into your training routine: a) Increase Weight: Gradually increase the amount of weight you lift during your exercises. This places greater stress on your muscles, forcing them to adapt and grow stronger. However, remember to maintain proper form and technique to prevent injuries. b) Adjust Repetitions and Sets: Altering the number of repetitions and sets can also be an effective way to challenge your muscles. For example, you can increase the number of sets, decrease the number of reps with heavier weights, or introduce drop sets and supersets to intensify your workouts. c) Modify Rest Periods: Manipulating rest periods between sets can enhance the intensity of your workouts. Shortening the rest time increases the metabolic stress on your muscles, promoting muscle growth. Conversely, longer rest periods allow for recovery and can be beneficial for strength gains.   2. Vary Training Modalities: Consistently performing the same exercises and routines can lead to a stagnation of progress. To overcome plateaus, it is crucial to vary your training modalities. By introducing new exercises, training methods, and equipment, you can challenge your muscles in different ways. Here are some techniques to keep your body confused and prevent adaptation: a) Functional Training: Incorporate functional movements and exercises that mimic real-life activities. Functional training engages multiple muscle groups simultaneously, enhancing overall strength, stability, and coordination. It can involve exercises like squats, deadlifts, lunges, and kettlebell swings. b) Supplementation: Adding specialized supplements to your routine can provide a boost in performance and help overcome plateaus. Creatine, for example, has been proven to increase strength and power output. Beta-alanine can enhance muscular endurance, while branched-chain amino acids (BCAAs) aid in muscle recovery.vCross-Training: Engaging in different physical activities outside of weightlifting can improve overall fitness and help break through plateaus. Incorporate activities like swimming, yoga, cycling, or martial arts to challenge your body in new ways and prevent stagnation.   3. Manipulate Training Variables: Manipulating training variables is an effective strategy to keep your body guessing and prevent adaptation. By altering aspects such as exercise order, tempo, and training frequency, you can create new challenges and stimulate muscle growth. Here's a couple of  key variables to consider: First, Try changing the sequence of exercises during your workouts. Performing exercises in a different order can challenge your muscles and nervous system in unique ways. This variation stimulates different muscle fibers and prevents your body from settling into a predictable routine. Next, you can modify the tempo at which you perform your exercises. Slow down the eccentric (lowering) phase of the movement to increase time under tension, or speed up the concentric (lifting) phase to enhance explosive power. These changes in tempo add novelty to your training and encourage muscle growth. Overcoming weightlifting plateaus is a challenging but essential part of progressing towards your fitness goals. By implementing the three tips discussed in this blog, you can keep your body confused and prevent it from adapting to your training routine, thus facilitating new gains. Remember to incorporate progressive overload techniques to continually challenge your muscles. Gradually increase the weight, adjust repetitions and sets, and manipulate rest periods to push your muscles beyond their comfort zone. Varying training modalities is another effective strategy to overcome plateaus. Include functional training, try new exercises, and experiment with different equipment to stimulate muscle growth and enhance overall strength and stability. Additionally, consider incorporating specialized supplements and engaging in cross-training activities to diversify your routine. Lastly, manipulate training variables such as exercise order, tempo, and training frequency to keep your body guessing. Changing these variables introduces novelty and prevents your body from adapting to a predictable routine.   It's important to note that patience, consistency, and proper nutrition are key factors in overcoming plateaus. Allow your body adequate time to adapt and recover, and fuel it with a balanced diet that supports muscle growth and repair. In conclusion, plateaus are a natural part of the weightlifting journey, but they don't have to derail your progress. By implementing these tips and continuously challenging your body, you can break through plateaus, achieve new gains, and reach your desired fitness milestones. Stay motivated, stay focused, and never settle for anything less than your best.

Sylvester Stallone is one of the most iconic actors of our time. He has been in some of the most successful movies in recent history, including the Rocky and Rambo franchises. To stay in shape for his movie roles, Stallone has developed a rigorous workout and diet regimen that allows him to maintain his muscular physique even as he's gotten older. In this blog post, we'll take a closer look at Sylvester Stallone's weight training routine and diet plan, including a sample workout and diet tips.   Stallone's Workout Sylvester Stallone has been a lifelong bodybuilder and has always taken his workout regimen seriously. His training focuses on heavy lifting and high-intensity exercises designed to build muscle and strength. He typically hits the gym four to five days a week, with each session lasting about two hours. Stallone's workout routine has changed as he's gotten older, with more focus on functional movements and injury prevention. Here's an example of what his weekly workout routine might look like: Monday: Chest and Triceps Bench press - 4 sets, 10 reps Incline bench press - 4 sets, 10 reps Dumbbell flyes - 3 sets, 12 reps Skull crushers - 3 sets, 12 reps Tricep pushdowns - 3 sets, 12 reps Tuesday: Back and Biceps Deadlifts - 4 sets, 10 reps Pull-ups - 4 sets, 10 reps T-bar rows - 3 sets, 12 reps Bicep curls - 3 sets, 12 reps Hammer curls - 3 sets, 12 reps Wednesday: Legs Squats - 4 sets, 10 reps Leg press - 4 sets, 10 reps Leg curls - 3 sets, 12 reps Calf raises - 3 sets, 15 reps Thursday: Shoulders and Abs Military press - 4 sets, 10 reps Dumbbell lateral raises - 3 sets, 12 reps Front raises - 3 sets, 12 reps Reverse flyes - 3 sets, 12 reps Hanging leg raises - 3 sets, 15 reps Friday: Cardio Treadmill sprints - 10 sets, 30 seconds each Stair climber - 20 minutes Stationary bike - 20 minutes   Note: Stallone's workout routine changes depending on his movie roles and the specific needs of the character he is playing. For example, if he is preparing for a role that requires him to have a larger upper body, he may increase the number of chest and shoulder exercises he does in a week.   Stallone's Diet Plan Sylvester Stallone's workout regimen is only part of the equation for his impressive physique. He also follows a strict diet plan to keep his body fat low and his muscles fueled. Stallone's diet consists of lean protein, complex carbohydrates, and healthy fats. He eats six small meals a day to keep his metabolism burning and his energy levels high. Here's an example of what a typical day of eating might look like for Stallone:   Meal 1: 3 egg whites, 1 whole egg 1/2 cup of oatmeal with berries 1 slice of whole-grain toast Meal 2: 4 ounces of grilled chicken breast 1 cup of steamed brown rice 1 cup of mixed vegetables Meal 3: 4 ounces of grilled salmon 1 sweet potato 1 cup of mixed vegetables Meal 4: 4 ounces of lean ground turkey 1/2 cup of quinoa 1 cup of mixed vegetables Meal 5: 4 ounces of grilled steak 1 cup of roasted sweet potatoes 1 cup of mixed vegetables Meal 6: 1 scoop of whey protein powder 1 tablespoon of natural peanut butter 1/2 cup of sliced bananas   Note: Stallone's meal plan is customized based on his daily caloric needs, and it may vary depending on his movie roles and fitness goals. It's essential to consult with a registered dietitian or certified nutritionist to create a personalized diet plan that works for you. In conclusion, Sylvester Stallone's weight training and diet plan are critical components of his success as an actor and bodybuilder. Stallone has always been dedicated to his workout regimen, focusing on heavy lifting and high-intensity exercises to build muscle and strength. As he has gotten older, Stallone has shifted his training focus to functional movements and injury prevention, while still maintaining his impressive physique. His diet plan, which includes lean protein, complex carbohydrates, and healthy fats, is designed to keep his body fat low and his muscles fueled. By following a strict workout and diet regimen, Stallone has set an example for aspiring bodybuilders and fitness enthusiasts around the world.

With summer just around the corner, many people are looking for effective ways to shed those extra pounds and get in shape for the season. Weight training is a fantastic way to burn fat, build muscle, and achieve the summer abs you've always dreamed of. In this blog post, we'll explore the benefits of weight training for fat loss and provide some tips to help you get started. Understanding Fat Burning Before we dive into weight training, it's important to understand how the body burns fat. Fat is stored in adipose tissue throughout the body, and in order to burn it, your body needs to create a caloric deficit. This means that you need to burn more calories than you consume. The most effective way to create this deficit is through a combination of diet and exercise. When you exercise, your body burns calories to fuel the activity. However, not all exercises are created equal when it comes to fat burning. Cardiovascular exercise, such as running or cycling, is great for burning calories in the moment. However, weight training can be even more effective in the long run, as it helps to increase your metabolism and build lean muscle mass. Benefits of Weight Training for Fat Loss There are several benefits of weight training for fat loss, including: Increased Metabolism: Building muscle increases your resting metabolic rate, which means that you burn more calories even when you're not exercising. More Efficient Fat Burning: Weight training helps your body to use fat as fuel more efficiently, which means that you burn more fat during and after your workout. Improved Body Composition: Building muscle helps to improve your body composition, which means that you'll have less fat and more muscle, resulting in a leaner, more toned physique. Getting Started with Weight Training If you're new to weight training, it can be a bit intimidating. Here are some tips to help you get started: Start with a Trainer: If you're new to weight training, consider working with a personal trainer who can help you develop a workout plan and ensure that you're using proper form. Focus on Compound Exercises: Compound exercises, such as squats, deadlifts, and bench presses, work multiple muscle groups at once and are more effective for fat burning than isolation exercises. Increase Weight Gradually: As you get stronger, gradually increase the weight that you're lifting to continue challenging your muscles. Include Cardiovascular Exercise: While weight training is great for fat burning, it's still important to include cardiovascular exercise in your routine to improve your overall fitness and burn additional calories. Be Consistent: Consistency is key when it comes to weight training for fat loss. Aim to work out at least three times per week and stick with your routine even when it's tough. Take a proven fut burning supplement stack <<https://www.thegasparinutrition.com/collections/viradex-promo-exclusion/products/fat-burning-stack?_pos=1&_sid=699c59cd5&_ss=r&variant=39613993320579>> In Conclusion Weight training is a fantastic way to burn fat and achieve the summer abs you've always wanted. By creating a caloric deficit through a combination of diet and exercise and focusing on compound exercises, you can increase your metabolism, burn fat more efficiently, and improve your body composition. With consistency and dedication, you can achieve your weight loss goals and feel confident and healthy this summer.

When you own the gym, you can train alone, but there’s no such thing as training by yourself.  I sold the last of my shares of my gym in Mexico in 2018.  However, I still get requests for stories about owning a gym in Mexico. This offering is not so much a story per se, but more of a brief rant about something many people might not ever consider - training in the gym you own.  While my preference is to train alone, my members made sure didn’t train by myself.  Their advances/ interruptions were innocent enough, sometimes the intent was merely getting a moment of my time to discuss important issues, such as how much nicer the steam room would look if there were a row of colored tiles around the door. While such a thought never even crossed my mind, it was a powerful enough of a thought for this gentleman to interrupt my set. Did you get that? Interrupt my set to tell me about  bathroom tile. I tried to combat such interruptions by wearing a stern game face, ear buds and trying to get my workouts in during off hours. That proved somewhat effective in avoiding pesky members, but it then subjects me to my personal trainers, who also train during off hours – only because I forbid them to train during peak hours, or else they would! Now, something you may not know, is that a personal trainer in non-resort cities in Mexico is not the same as a personal trainer in the US and Canada. Not by a long shot. A trainer in Mexico resides on the same socio-economic level as a waiter, gardener, janitor, maid.... you get the picture; low on the totem pole. Mainly because they have no idea what they're doing. Just to give you an idea, the going rate private personal trainers charged in my gym was 2,500 pesos a month. This gives the client five, one hour long, sessions a week, for four weeks, at cost of about $150.00 – for the month! My full time staff trainers were paid about $700.00 a month! So because it's so cheap, the competition is fierce, trainers are working four or five people at the same time and none of them get results. But the prices are low! And having a personal trainer is prestigious.  People here are perfectly happy paying for less and getting it so long as they can say they have it. I've never seen anything like it. This doesn't deter the trainer though, they want to get one up on the next guy and try to attract a client, so other than You Tube, guess where they get heir new material? Because I walked around covered in veins and striations every day, the trainers followed me around convinced I was privy to some kind of top secret regiment that flies in the face of their five tortillas with every meal bodies. They constantly asked me what I take, what I eat, what Ronnie Coleman takes, how do I train, do I take diuretics…..? the questions were endless. And I could only answer them so many times. I had one kid tell me every day the same thing: “I love watching you train, you are so motivating to me, I can't believe your calves, how do I get calves like yours?” The first time I heard it I thought it was nice, the second day he said it again and I was like, okay, you said the same thing yesterday. The third day in a row it started getting uncomfortable, after six months of him saying it, I was like, okay, this is creepy, don't come near me anymore. So, at the next trainer meeting I instituted a new rule: no talking to John Romano when he's training. So then, instead of talking to me, they copied me. One of my young followers trained like the guy you want to kill. His “work sets” were four minutes longer than they need to be and were peppered with the most plaintive wailing and botched cussing in English that made me just want to walk over there and shoot him. This is Mexico and it very well could happen one day. But, alas, he saw me one day pushing myself through a four station circuit done at an excruciating pace, with intense deliberate contractions, to failure, that made me wish I was naturally birthing twins instead. But not with so much as a peep out of me. I could have passed for a monk. The next day, while he'd normally be sitting in the preacher machine wailing like a Banshee, he was quietly straining away just like the guy who signs his pay check. And the circuit I was doing the day before? By the end of the day two trainers were having their clients doing it. This is how trainers hurt people. And they do – often. Just because I'm do something doesn't mean they understand what I'm doing.  Then, blindly having their soccer mom clients doing it is a recipe for disaster. So, before the next trainers meeting where I institute the “no copying John Romano” rule, I decided to have some fun. During a late morning workout, I wedged a Bosu ball between my back and the post next to the jungle gym. I slid down into a sitting position with one leg sticking straight out in front of me. The opposite arm was also sticking out, static holding a kettle bell, and I was doing a kind of reverse cable curl with the other hand on the low pulley of the jungle gym. I pushed myself through a killer set of this ludicrous nonsense exercise, grimacing and straining like it was an Olympic event. When I was done, I laid spent on the floor writhing theatrically, like a soccer player who stubbed his toe, grasping approvingly at my super pumped bicep. Sure enough, before I left that evening one of the trainers was trying to get his client to do it. He even consulted an iPhone vid I didn't know he'd taken! I guess I could have gone and trained at a gym other than my own, like some of my gym owner buddies do, but then I'd miss all the fun!

Arms, particularly the biceps, are one of those body parts that either grow easily, or are incredibly stubborn and difficult to gain size. Everyone wants big biceps, but not everyone can seem to grow them. The internet is full of all kinds of routines that aim to build a cannon ball biceps and no shortage of people trying to see if they can get their biceps to grow. The problem is, these folks are relying on one of the smallest muscle in the upper arm structure to do all the talking. While the triceps make up about 70% of the upper arm mass, there’s other underlying muscles, beside the biceps, that can help the cause, but no one pays attention to them. They just want big arms. It was 1982, but I remember its like it was yesterday. “You want to put an inch on your arms almost immediately?” Not yet Mr. Olympia (he won the next year) Samir Bannout asked me in Gold's Gym one day. Silly question, I thought. Surely it was rhetorical, so I just stared at him. “You have to do hammer curls, across the body, like this.” He grabbed a 30 pound dumbbell and held it to his side. “No one dose these,” He said. “When you curl your arm with your hand down, like you hold a hammer,” he curled  the dumbbell up, “the biceps are no longer the primary mover because this bone,” he pointed to the radius bone of the forearm where the biceps inserts,” is turned down and takes the biceps tendon out of a straight line, making it weak. It's this muscle under the biceps, the brachialis,” he pointed to a baseball sized hemisphere poking out of his upper arm between the biceps and triceps,” that is now in a straight line down the top of your arm and the strongest in that position. “If you develop this muscle it will push the biceps up and give you a greater peak.”  This was rare commentary in 1982 and Samir had some of the best guns in the business. So, really, there is no argument against hammer curls. You might as well learn to do them. How it's done: Grab a pair of dumbbells and hold them to your sides, palms facing in. Alternately, curl each dumbbell up like you're swinging a hammer across your chest. Mid Point: As the dumbbell rises to the top of your opposite pec, squeeze it to a halt and then slowly lower it back to your side. Repeat with the other arm, alternating 10 – 12 reps a side. Finish: In the down position, the weight should slowly come to rest against a flexed triceps. Maintain tension in the arm that's not working and don't swing the dumbbells like you're hammering in drywall nails, unless you want a searing case of tendonitis in your forearms. Done correctly and consistently, you will notice a measurable difference in your arms in just a few weeks!!

There are two terms for muscle growth.  One is “hypertrophy.”  Hypertrophy is the enlarging of existing muscle fibers. The other term for muscle growth is “hyperplasia.” Hyperplasia results when satellite cells on the muscle fibers are activated resulting in the growth of new muscle fibers. This could be occurring for a variety of reasons, the least of which being combating physical weakness. The majority of strength increase is the result of hypertrophy. But, before you ever cinch up a lifting belt and wrap your hands around an Olympic bar, there is an undeniable concept you absolutely must understand and accept 100% if you want to see real gains in muscle size and strength:  Muscle growth (hypertrophy) is an adaptive response to progressive gravitational stress. It’s actually considered a survival mechanism. In order to grow muscle the body must be subjected, repeatedly, to a work load it cannot accomplish with the stock muscle allotment. In order to survive that stress, it builds muscle to become stronger and adapt.  And, that is IT. Other than some kind of rogue genetic factor, there is absolutely no other reason whatsoever your body will build muscle. It will only build muscle if it needs it. Not because you want 23” arms. The opposite is also true. If you have any doubt, stick your arm in a cast for six weeks and see what’s left of it when you cut off the cast. Your job as a bodybuilder is to keep your body convinced it needs more muscle – if you want to grow. That means, doing ten easy reps and putting down the weight, isn’t going to convince your body of anything, other than the fact that you might be on vacation. While there are a variety of training protocols you can employ, none of them is demonstratively better than another, as long as you’re stimulating the body’s adaptive response which results in muscle growth. Ultimately, personal preference usually takes precedent. That’s the easy part. The difficulty comes in the form of pain. This is because the pain you must endure to stimulate growth would make a statue of Hercules cry. The exact formula to stimulate hypertrophy is no different for one muscle group or another. It’s pretty black and white. Execute it and your muscle will grow. Sandbag and you might as well not even go to the gym.   THE FORMULA Time under tension (TUT) + Intensity (I) = Growth Stimulus (GS), GS + Nutrients (N) = Hypertrophy (H) In this case, the “TUT” is the number of reps and sets to which you will subject a particular body part. The “I” part is done with your brain. While the former is more recognizable and universally accepted (unless you’re doing curls in the squat rack), the latter is one of those things you have to learn to generate in the presence of searing pain, both during the workout and later when the soreness sets in. If you can scratch your head without your forearms cramping the night after your arm workout, you didn’t train your biceps intensely enough. If walking up and down stairs doesn’t make you wince and grab the hand rail two days after you trained legs, then you didn’t train them intensely enough. The concept of generating training intensity is a wide and varied topic that can fill an entire book. So suffice to say, not too much time is going to be spent here on the subject. What I will say is a simple rule of thumb followed by most bodybuilders: No matter how hard you think you’re training, someone else is training harder.... So when you’re straining to grind out those last couple of reps and you’re ready to quit, remember, someone else is getting theirs. So, keep pushing. That's how you grow.

Bodybuilding is brutally hard work. You not only have to follow a very strict diet and make sure you get all your nutrients, in the right combinations, but you also have to take your intensity in the gym up to a level you’ve never reached before. You have to train like a beast - a crazed wild beast. Going to the gym and getting this work done is serious business. But, I’m going to let you in on a little secret. An incredibly simple little thing that’s a whole lot easier than sticking to your diet and working out like an animal. Pay close attention, because if you ever pay attention to anything I tell you, this is it. I know a lot of you might already know this, but, if you’re like countless others I’ve trained and counseled over the years, you don’t think it’s a big enough deal and don’t pay attention to it. And, while it’s probably the easiest thing you could possibly do, it’s still overlooked at every level of bodybuilding and fitness training. Here you go:  You have to rest. If you don’t make rest and recovery a priority you’re not going to succeed. It’s not just a nice break from the action, and it’s not optional. Rest is imperative. You have to take days off from the gym to help your body fully recover. And, even more importantly, you have to get enough sleep. Trust me. When I showed up in Venice Beach, California, to get ready for the Olympia, the opportunity to go out and have a good time was everywhere. I was young and single and always happy to go out and have a good time. One of the hardest things in the world was to say no to everyone wanting to go out and hit the clubs, and go home and hit the sack. But I knew I had to let my body heal. When it came time to compete, I destroyed guys who had a lot more natural size and ability than I had. Why? They worked hard in the gym, but then they went out and partied all night. I know a lot of young people feel it’s their duty to run the streets at least a couple of nights a week. There’s an even bigger temptation to do that as you see your body starting to getting bigger and leaner. The more jacked you look, the more you want to go out and show it off and see what kind of trouble you can get into. Remember the TV show, Jersey Shore? I grew up there – l was one of those guys (Only bigger, leaner and less of a Guido) I can tell you that what you see on TV is the way it’s done there. It’s a real lifestyle. And living it will not make you a champion. Run the streets like those guys and you won’t reach your goals. Period. I’m not your dad and I can’t tell you what to do. And, I don’t want to. But I can tell you that your body is not made to be pushed to its limits and not be given a chance to rest. That’s why I recommend you schedule at least TWO off days per week if you really want to get big and ripped. Lowering your intensity on workout days so you can add in another workout day isn’t going to give you what you want. Get in the gym, go balls to the wall, then get out of there. When it comes to sleep, you have to get at least eight hours. When I made the jump, at age 22, to be a professional bodybuilder, I knew I needed my sleep. Lee Haney taught me how to get the most out of my workout without destroying my muscles.  But no one had to tell me to get to bed at a reasonable hour and let my body recover. Everything I’ve learned in my career has simply been a confirmation of what I already intuitively knew. Especially when it comes to sleep. Sleep does two things for you. First, it lets your muscles heal from the beating you’ve given them in the gym, allowing them to get bigger, leaner, harder, and more defined. Secondly, it lets you recharge your nervous system so that you don’t drag in the gym during your next work-out. Instead, you can go in there with determination on your face, ready to make an assault on the weights. I get a lot of credit from my peers for having the absolute best work ethic they’ve ever witnessed. I’m proud of that. But what a lot of people don’t realize about my approach to bodybuilding is that I was just as serious about resting. Days off were days off. Nighttime was for sleeping. I even took a solid, half-hour nap every afternoon to make absolutely sure my body was getting all the rest it needed. I can guarantee you that if I had run around all night like everyone else, I would have accomplished next to nothing as a bodybuilder. On your day of rest do something special with your loved ones—wife, children, significant other, friends. Do some- thing normal. If you’re allowed a cheat meal, have it on a rest day. It keeps you well rounded so that you don’t get tired of the gym. It also keeps those who are special to you if not satisfied, then maybe at least appeased. I know bad habits are hard to break and changing them can be a real challenge. But getting adequate rest is absolutely imperative. Start making it a priority to get more rest, even try sneaking in a thirty minute catnap if you can. When it’s time for bed, turn off the computer, the television and all your devices, get in bed and close your eyes. If there are things you didn’t get done today, don’t worry about it right now. Get your sleep and you’ll get more done tomorrow—in life and in the gym. Remember, life is all about choices. You can choose to be like all the other young guys and run around until sunrise, or you can choose to sleep and give your muscles the opportunity to repair the damage you’ve inflicted on them in the gym, so you can keep growing bigger and better. Always remember that you stimulate growth in the gym, but you grow outside the gym, while you’re resting, especially while you’re asleep. Being diligent about getting the rest you need between workouts is the only way those intense training sessions will ever bear fruit in the form of massive biceps, triceps, pecs, lats, quads, hams, delts, and calves. You simply can’t build your  body without proper rest.

Cardio sucks. Plain and simple.  No one likes cardio, especially on a diet designed to get you ripped. In a perfect world, you should be able to get ripped by manipulating your diet and training in such a way that you wouldn’t need to do any cardio. But this world is far from perfect, and if your aspirations are aimed at getting ripped enough for the stage, or anywhere close, you’re going to, in addition to starving to death on your diet, find yourself on a stair climber, a treadmill, rower, bike, etc. doing cardio, on top of your diet. Back in the Arnold era, there were guys who actually did no cardio, but you can’t compare the condition those guys brought to the stage to how ripped bodybuilders get today. Clearly, there was a big difference, and the biggest difference was the addition of cardio to the diet phase. Too much cardio can sacrifice muscle and way too much cardio can actually cause your body to hoard fat! And, of course, not enough will not get you ripped. However, cardio is not the bodybuilder’s friend. . . So, there’s a fine line you have to tread here, between enough, not enough and too much cardio. The cardio implementation barometer is always going to be your sticking point. You have to pay close attention to how your fat level is dropping with weekly monitoring. While the mirror, and even another set of eyes, are great measures of body fat, the best, the most accurate, is taking weekly body fat measurements. How you do that is quite simple. Forget those complicated contraptions such as bioimpedance machines, Bod Pods, scales that measure body fat, etc. These things are never accurate and never consistent. The best way to measure body fat is by some kind of skin fold caliper. They range in price and complexity from $9.00 for a simple plastic, spring loaded caliper from China, to the $400 digital Skindex model, and a variety in between. Any of them will do. Obviously, the more you spend, the more accurate the total measurement will be, but you really don’t need that. What you need is to see the skinfold measurements at the various testing sites go down, week by week. It really doesn’t matter what the total percentage is. The key is getting good at taking the measurement. Getting a good skin fold measurement is an art and it takes practice to get it right. Thankfully, there are plenty of good videos available on YouTube to show you how. It’s important, for accuracy’s sake, to take your measurement on the same day of the week, at the same time of day, under the same circumstances – before or after you train, or do cardio, take a shower, weather or not you’ve been in the sun or the tanning bed, eat, etc. Almost everything affects the water content under your skin, and the leaner you are, the greater the variance will be. Learn to take a good skin fold measurement, do it consistently, and you will get a good idea of which way you’re going. All you want to see is the skin fold measurements going down. There are various sites you should test. There are various formulas out there requiring anywhere from three to seven sites. What I’ve learned is that most accurate areas that indicate measurable change are: • Biceps • Triceps • Oblique • Sub scapula • Thigh Having someone take these measurements for you is really the most preferable. Taking the biceps and triceps measurements by yourself is a bit difficult and the sub scapular is impossible to take on your own. Most, if not all, gyms have trainers or diet centers that take body fat measurements. Or, you always have your training partner. Before you go jumping on a piece of cardio equipment, there are a couple of things you should try first when you hit the inevitable sticking points. First, change up your workouts by picking up the pace. Add in an unrelated exercise between sets of your main exercise (super sets), reduce the rest period between sets, add in drop sets, giant sets, high rep sets, etc. Anything to get your heart rate up and increase energy expenditure. The next thing you can do is adjust your diet. But at some point, you can only reduce your total calories so much; you’ll eventually either go out of your mind or run out of food. Before you hit that wall, it’s time to do cardio. Because you stayed relatively lean in your off season, you shouldn’t have to add very much cardio to get the job done. Remember, you want to get away with as little as possible. Now, there’s two kinds of cardio: steady state, or low intensity cardio, and high intensity interval training (HIIT). I start off with low intensity and then graduate to HIIT as I get closer to the show and the sticking points get tougher to push through. First I’ll start off by adding three cardio sessions a week, of 20 min each. You’ll want to do these sessions either first thing in the morning, on an empty stomach, or after you train. This is when your glycogen levels will be the lowest, forcing your body to liberate fat stores for energy. Your heart rate is going to be an important indicator, because if it’s too high the immediate energy requirement will be more than the liberated fat can satisfy, causing your body to convert protein to glucose for its faster burning energy needs. Because you’re running on empty, that protein is probably going to come from muscle. The proven range for optimal fat burning occurs when your heart rate is beating at 70 – 75 precent of your maximum heart rate. To make that calculation, you simply subtract your age from 220. That number is then multiplied by .70 and .75 to calculate your optimal fat burning range. If following this plan for a week or two doesn’t yield results, bump it up to four days a week at 30 minutes a session. Then you can bump it up to six days a week for 45 minutes a session. The goal here is to add cardio as your body changes, slowly increasing it as your body hits plateaus. Eventually, right at about the hour mark, rather than increasing your time on the treadmill, you’ll switch over to HITT. The easiest way to modulate your HIIT cardio is to divide a minute into a 20 second and a 40 second interval. We’ll call that minute a “set” and endeavor to start out with 15 of them. Five days a week. First walk on a treadmill at your regular 70 – 75 precent pace for five or ten minutes to warm up. Then, set the treadmill at a decent angle, probably five or six, and set the speed of the belt so that when you run on it, it’s an all out 100% sprint, as fast as you can possibly go. Do that sprint for 20 seconds, then grab the side rails and jump your feet to either side of the belt. Rest there for 40 seconds. Then, jump back on the belt and sprint for 20seconds, rest for 40 seconds, etc., until you hit 15 of those, 20/40, one minute sets. You can add sets, and/or another day, gradually, if your fat burning slows down or stops. HITT is far more exhausting than steady state, but the trade off is that you don’t have to do as much. You’ll probably never have to do more than 20 sets (20 minutes), six days a week. Cardio is one of those things that will cause your body to strive for efficiency. If you do 30 minutes of steady state cardio on the treadmill with your heart rate at 75% of your maximum, eventually your body will accomplish this work, utilizing fewer and fewer calories. That’s why we change it up. The goal is to keep your body confused.

There is no denying the fact that muscles get attention, especially when they’re big and not covered in fat. A well muscled, well conditioned physique is usually the envy of all who view it. It’s hard to disagree that muscles are cool. Of all the muscles getting the attention at the beach or around the pool, there’s actually a preference, particularly among females, for a formidably built chest. Of all the other muscle groups, it’s the chest that stands out and gets the attention. There is even research to suggest that women, when given a choice between a male figure with a developed, muscular, chest vs a scintillating set of man boobs, will instinctively prefer the muscular version. This is thought not to be because of sexual desire, but because the muscular chest fosters feelings of safety and protection. The muscular chest indicates the man will be a good hunter, provider, protector. This is what would instinctually attract the female, in order to assure the survival of the species. The girly man clearly looses out. The chest also represents the metrics which is accepted as the universal measure of strength. When an obviously built individual is asked, “how much can you lift?” the question is almost always referencing the bench press - the most chest-centric movement in weightlifting. There is no question that a sculpted muscular physique starts with the chest - it enters the room first, it is, unequivocally, the mark of a man.  But, if you want one, you have to build it, here’s how… Before we get into the nuts and bolts of building an impressive set of pecs, you should probably understand a bit of the anatomy that encompasses the region. There are four pectoral muscles that make up the human chest. These include the pectorals major, minor, subclavius and the anterior serratus. These muscles connect the bones of the shoulder and upper arm to each side of the sternum. While the subclavius is indeed important for the biomechanics of the chest, it’s pretty much invisible, no matter how lean the individual. You wouldn’t even see it on Skeletor. The serratus are certainly cool looking - they look like the gills of a shark – but, most lifters associate them with abdominal muscles and not part of the pec structure. The former two muscles are the most visible and the most impressive, particularly the pectorals major and pectoralis Minor. The pectoralis minor lives under the pectorals major. It looks like a small three pronged fork that originates from the anterior aspect of the scapula and inserts on the 3rd, 4th and 5th ribs. Its function is to stabilize the scapula by drawing it forward and down against the wall of the thorax. It is not what is erroneously referred to as the “upper pec.” because it lies under the pec major, you can't see it, but, as it develops, it pushes the pec major out giving it the look of added bulk. Pectoralis Major The pectoralis major is the most prominent muscle that makes up the chest. The large, shell shaped, sheet of muscle originates from the upper humorous and inserts both on the medial clavicle (clavicular head) an on the sternum (sternal head). Its function is to adduct, and medially rotate, the upper arm, and draws the scapula forward and down. The clavicular head also acts individually to flex the upper limb, and it helps hold your shoulder down when you have to push down, or out, with your hands. Regardless of what it does, the pec major is the big chest muscle everyone wants. Building It Quite possibly the best chest that has ever graced the Mr. Olympia stage belonged to Arnold Schwarzenegger. It was absolutely immense. Arnold professed to building it with just two exercises – bench press (either barbell or dumbbell) of varying angles, and flies of varying angles. Of course he's been photographed doing things such as pullovers and dips, but his consistent workouts concentrated on the basics – bench and flies. The Best Exercises For A Bigger Chest Flat Barbell Bench Press - This is perhaps the most popular exercise on earth. Also one of the most dangerous. Many a bodybuilder has torn a pec on the bench. So, we can't stress enough the importance of good form. Position yourself under the bar so that it rises just above your nipples. Grip the bar with a slightly wider than shoulder width grip and make sure your wrists are straight and in line with the bones of your forearm, not stretched backward  - if you let that happen, it will cause your elbows to pull forward and put your shoulders in a very dangerous position. Un-rack the bar and bring it down, slowly, until it touches your sternum. Initiate the push upward with your elbows and exhale as you drive the bar up until locked out. Slowly lower the bar and grab another one. You'll want to do 6 - 8 sets of 8 – 12 reps. Incline Dumbbell Press - This exercise really focuses on the clavicular head of the pectoralis major. It can build the separation that some confuse as an “upper pec.” Address this exercise with all the precaution and form as with barbell presses. Move slowly and deliberately using a weight that keeps you in good form – no squirming in the bench or wildly arching your back -  for 5 sets of 10-12 reps to failure. Flat Bench Dumbbell Fly - This can be a horrifically dangerous exercise if done sloppily, with too much weight. This is what's known as a “finishing move.” You're not lifting a lot of weight here, but rather deliberately and and with full range of motion, repeatedly contracting your pecs. Grab a pair of dumbbells and lay back with your arms extended straight up over your chest with the dumbbells touching. Gradually open your arms by pivoting in your shoulder and bending your elbows. Bring the weights down, with your forearm perpendicular to the ground, until your upper arm just breaks parallel. Then, squeeze your chest and drive the dumbbells up with your elbows. Contract your pecs at the top and hold them flexed for one beat, then gradually lower the weights back down for another slow, controlled rep. Do  4 sets of 15 -20 reps to failure. Done correctly, this workout should torch your chest so badly you'll not be able to move your tongue for the gravies pain. Take it in and enjoy it, you’re on your way to building an impressive chest!

Testosterone is one of the most important hormones in the human body. Produced in the testicles by males, testosterone contributes to the growth and development of the secondary sex characteristics in males. Testosterone is also produced in the adrenal glands and ovaries of females, but in much smaller amounts. When the body lacks a sufficient amount of testosterone, a plethora of health issues can ensue. Testosterone therapy aims to reverse and prevent these issues and restore the body’s natural hormonal balance.   The Impact of Low Testosterone Levels   As we age, natural testosterone levels tend to decrease. This can occur not only in men, but in women as well, and low testosterone is associated with a broad list of health conditions. Some of these conditions are listed below.    Lethargy Loss of muscle mass Decreased sex drive Mild depression Development of excess body-fat   Testosterone therapy has many notable effects that you can feel and actually measure. Men most commonly report increased sex drive, more energy, motivation and increased physical performance.    Women notice an increase in mood and libido, greater sense of wellbeing, increased physical performance and reduction in body fat.    Individuals also undergo testosterone therapy to address medical conditions such as:    Delayed Physical Development in Males In addition to the less serious symptoms that accompany low levels of testosterone, more acute medical issues often stem from testosterone imbalance. These conditions only occur in males, and often accompany the following disorders.    Delayed Puberty – This condition occurs when a male reaches puberty at a much later age than the majority of the general population. Delayed puberty is believed to be strongly influenced by genetics, and it can cause both physical and psychological issues in sufferers. Healthcare professionals often recommend a testosterone therapy to combat this.   Hypogonadism – This is characterized when the testes are incapable of producing an adequate amount of testosterone. Males with this disorder often have difficulty developing primary and secondary sex characteristics. There are multiple types of hypogonadism, but they can all be traced to extreme testosterone deficiencies.     Although these conditions are extremely rare, medical evidence shows that they usually respond positively to testosterone replacement therapy.    Testosterone and Breast Cancer  Testosterone is also used to treat inoperable breast cancer in older, post-menopausal females. It is usually employed as a secondary treatment in order to counteract estrogen production. Testosterone therapy in this circumstance is intended to combat cancer cells in the ovaries, and prevent them from spreading. Testosterone therapy has also been employed effectively by experienced oncologists treating other types of tumors.     How Is Testosterone Therapy Administered?   Testosterone therapy is usually given by injection by a trained medical professional. The hormone is injected directly into the muscle, and repeated every one - four weeks, depending on the ester of testosterone being used.  As an alternative to injections, testosterone delivery methods also include, creams, gels, patches, and oral preparations. The type of testosterone, it’s delivery method and the duration of the treatment will depend on your doctor’s orders and the desired effect. It is not uncommon, in older males, for testosterone therapy to continue indefinitely.  Dietary supplements can also deliver effects that support testosterone production naturally. Unfortunately, this is an area ripe for snake oil products and the market is loaded with them. Read the labels! Look for efficacious doses of proven ingredients from quality sources.  In short, many individuals can benefit from testosterone therapy. Speak with your physician or medical provider if you believe that you could benefit from this particular type of hormone therapy.