The Relation Between HGH & Testosterone

Human growth hormone (HGH) influences proper body growth and development by encouraging protein generation within muscle cells and energy release as a result of the breakdown of fats. It's noted to act on relatively number of aspects of cellular metabolism and is likewise very important for skeletal growth in humans. Higher HGH levels create an umbrella effect for the other hormones such as testosterone, estrogen and melatonin to be secreted, because hormones work in tandem.
What is testosterone?
Testosterone is the chief male hormone, which is responsible for sperm production, muscle mass and other male characteristics. Testosterone is an anabolic hormone secreted from the testes that inspires growth, increases in protein anabolism, and development and maintenance of male sex characteristics. Testosterone can strongly promote growth hormone responses in the pituitary by making the HGH work faster. So it's on the whole a "synergetic" or "vice versa" outcome.
How HGH increases Testosterone's effects
It should be kept in mind that HGH is the principal anti-aging hormone whereas the testosterone is essentially the performance and sex hormone. HGH psychoanalysis encourages growth of bones and ligaments; maintains bone density and tissue growth in hair, skin and nails; regulates immune functions; and supports routine maintenance, repair and ability to fight disease and regenerate damaged tissues.
In addition to increasing testosterone's benefits for your sex drive, HGH also promotes cognitive ability, reduces fat and increases muscle mass. This hormone maintains the youthful vitality that weakens with aging.
Once these testosterones hormones are released into the body, the natural human growth hormone begins stimulating further areas of the structure. One of those areas is the testicles, which are told to up the production of testosterone in order to increase muscle accumulation and sexual longing among other things. The process could be seen as a chemical "waking up" of other hormones in the male body to produce the results that would be seen in a younger man.
All in all, it is understood that low levels of Testosterone (as well as many other hormones) can be corrected by simply increasing HGH intake and completing the nutritional pathways. By naturally increasing your HGH to youthful levels, you will also be promoting the natural, balanced increase your body's production of Testosterone and enjoy tremendous health, anti aging and fitness benefits. HGH Advanced is one of the safest, strong and recommended ways to naturally increasing your "HGH production" which eventually leads to all desired and much needed effects of human growth hormone including the maximum production of testosterone.

Testosterone Propionate information

Testosterone propionate - one of the injectable testosterone esters, which needs a detailed description. This makes sense only because many athletes ignore this substance unlike cypionate.

The main difference between propionate, cypionate, and enanthate in the duration of exposure. Unlike long-acting enanthate and cypionate, propionate has a considerably shorter duration of exposure. The instructions on the drug "Ienafarm" Testosterone Ienafarm says: "Testosterone propionate affects the body 1 - 2 days. In his book, "The doping banned drugs in sports," Dr. Dirk Klazing and teacher Sport University in Cologne the most well-known professor, Dr. Manfred Donica confirm this quality: "In the intramuscular application of testosterone esters duration of their effects on the body depends on the type of ester (testosterone enanthate and cypionate are longer than propionate and acetate) and from quantity of testosterone. At 50 mg of Testosterone propionate the elevated testosterone levels are observed 1 - 2 days with 250 mg of Testosterone - 1 - 2 weeks. " The assertion that propionate is just a quick testosterone and, therefore, should be administered more often oversimplifies the case.

Testosterone aromatizes very easily and therefore estrogen buildup and side effects can become an issue for users sensitive to these problems or those choosing to use a high dose of this compound. Therefore, when using Testosterone, bodybuilders often choose in incorporate an anti-estrogen such as Anastrozole, Proviron, Tamoxifen to help keep estrogen related side effects to a minimum. Extremely sensitive users, or users using very high doses (800-1200mgs) might find that stronger anti-estrogens such as Letrozole or Exemestane are more suitable. Androgenic side effects such as oily skin are also possible while taking Testosterone.

The negative side of the brevity of propionate are sufficiently frequent injections. To inject propionate at least 3 times a week does not make sense, but some users, especially those who are addicted to high doses can make it every day. Agree, this is not quite convenient. It is true that women get the maximum benefit from propionate at minimal risk to the health of both times due to the relatively rare injection. The introduction of 50 mg propionate every 5 -7 days does not lead to accumulation of androgens in the female body and, therefore, the manifestations of virilization such as increased body hair and face, coarsening of voice, etc., but at the same time beneficially effects the muscles.

Amino Acids - The Building Blocks of Muscle

Each person who is fascinated in building muscle mass knows how critical protein is. Protein is one of the major building blocks of your body. Each cell in your body is created upwards of it. For example, your red blood cells can be made up as high as twenty percent of protein. It contains regarding fifteen percent of your weight, in which the only water surpasses it as a larger weight in your body. What it is, is necessary to offer your body protein to keep your hearty and even more so if you have the intention of building muscle weight. Nonetheless, you should know that not all proteins are the same. If you take a closer look into proteins, you'll see that they're made upwards of amino acids. A quantity of these amino acids are formed naturally by your body, and alternates must be got through your diet. What differs between diverse proteins is their amino acid happy.

What are Amino Acids?
Protein which we consume cannot be straightforwardly utilized by our bodies, so we have got to break them down into less important units to be used. These smaller units are Amino Acids. Proteins consist of chains of hundreds and thousands of amino acids which are connected together. There are roughly twenty commonly identified amino acids which are mixed together in diverse structures, making amid ten thousand to fifty thousand diverse kinds of protein. Only after your body has busted protein into its amino acids can the nutrients be taken in into your body and become useable. These twenty amino acids are the building blocks of protein. Our bodies can produce eleven of these amino acids (non-essential amino acids), together with alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, and serine. The other nine (essential amino acids) have to be obtained through the foods we eat, which are tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, and isoleucine.

Sources of Amino Acids
On account that our bodies are capable of making eleven of the twenty important amino acids, our focus is on selecting the kinds of protein which contain the vital amino acids. The foods we eat offer two types of protein, comprehensive and incomplete.

Complete proteins have all of the nine important amino acids (hence the name complete). A quantity of the most common cases are eggs, soya, whole dairy, chicken, fish, and beef. Incomplete proteins contain a quantity of but not all of the necessary acids. Some instances take account of rice, whole wheat, and beans.

Incomplete proteins can be united to provide you all the essential acids. A few illustrations are chilli and cheese, pasta and cheese, and rice and beans. There are numerous diverse methods to get your protein. The key is to get an copius portion of the important amino acids. One final deemed to think about is that particular proteins carry additional wellbeing benefits/detriments. Red meats are probable to be elevated in overloaded fats and cholesterol, while fish will have wholesome omega three fatty acids.

Bodybuilding is not just sport,Bodybuilding is way of life.

Bodybuilding has been popular for many decades, and it is becoming more and more popular, and not just with men, either. Today, you will find many women taking part in the sport of bodybuilding, and there are many competitions that are geared specifically for women bodybuilders. Bodybuilding is a great way to get into shape and maintain a perfect body that is in perfect health. But it is also important to remember that you can overdo it, especially in the beginning, when you are really eager to get started on building your muscles. You can't rush anything, and you can't expect to see results overnight. Have patience and take your time, and you will soon begin to see the fruits of your labor.


One of the first things you will need to learn about bodybuilding is how to do all of the exercises safely. Many, such as bench presses, may often require you to have a buddy or a trainer with you as a spotter, especially if you are lifting extremely heavy weights. It is always a good idea to work out with someone anyway, in case you have any problems, or do happen to end up with some sort of an injury. You need to know your limits and not push yourself. The old adage "no pain, no gain" can be quite a harmful one to live by, and if you push yourself too hard, you are putting yourself at risk for a number of injuries, including muscle strains and ligament tears. Start out with light weights, and work your way up to the heavier ones in stages so that you do not risk injuring your muscles and joints.

If you are just starting out, it is a good idea to get yourself a personal trainer, or visit with a trainer at your local gym or health club. This way, you will know that you are going to learn how to do all of the exercises the right way so as not to cause yourself any injuries. And it helps to know how to do the exercises, especially if you are at a gym, not only because of the risk of injury, but also because you do not want to look foolish in front of the more experienced bodybuilders.

Why People Are Crazy About Bodybuilding

People get into bodybuilding for all kinds of different reasons. For a lot of people, it is simply to get themselves into better shape. And in many cases, these same people enjoy it so much that they take their workouts to the next level and really get into bodybuilding, sometimes even entering into competitions. Sometimes, bodybuilding is a way for people to gain some self-confidence, especially if they have always been skinny, and perhaps even picked on by bullies, which is just as common with adults as it is with kids. Bodybuilding appeals to many different people for just about as many different reasons, and no matter what the reason is for your interest in bodybuilding, you are putting yourself on the track to excellent health and a firm, well-toned muscular body.

About Bodybuilding and Diets

When you decide to get into bodybuilding, you will probably need to begin making some significant dietary changes. You are going to need to consume many more calories than before, and you will need to get many of these calories from foods that are rich in protein. When you are getting into bodybuilding, you need to follow a diet that will help you to burn body fat while allowing you to gain muscle. You may actually want to start eating smaller meals but have many more meals throughout the day than you normally would. And you need to make sure that every meal you eat has the three essential macronutrients: carbohydrates, fats, and proteins.

There are many different and delicious foods that you can have in a bodybuilding diet, and contrary to what many television shows and movies portray, you do not have to drink raw eggs in order to get your protein. There are many healthy foods that you can add to your diet, including whole grains, dairy products, red meat, poultry, fish, beans, rice, and a whole lot more. Unlike dieters who often need to have low-fat dairy products, you can enjoy the full fat products that taste so wonderful. And in addition to eating healthy foods, you should also consider using certain dietary supplements, such as vitamin pills and protein supplements.

There are many different types of protein supplements available that bodybuilders use both prior to and after workouts. The before-workout supplements need to be supplements that are light and not overly filling, and there are many protein snacks that will do nicely. Protica has a number of delicious treats that are very popular with bodybuilders, as well as many other people who are looking to get more protein in their diets. There is Protein Candy, which will also help diminish cravings for sweet treats, as well as Fruitasia and NutriGum, which you can chew all through your workouts. For more information about protein supplements available from Protica, you can find them online 

Magic of Glutamine. how it works?

Glutamine can be traced in human plasma and muscles and is the most important amino acid in the body. Glutamine supplements are used to replenish amino acids which get eliminated following a high-intensity workout session or any other strenuous regimen. In fact, sometimes the human body requires more glutamine than it can produce. Furthermore, it is also used to recover from hazardous situations like burns, cuts, injuries and ailments. Having said that, it's important to understand how glutamine works in our bodies.

The human body produces glutamine in abundant quantities in order to activate its immune system. It keeps a vigil on blood sugar and also maintains skeletal muscles and other important organs like the brain, kidneys, pancreas and liver. Although humans do not require glutamine from external sources under normal circumstances, there are times when the body's ability to produce the amino acid is diminished. One such instance is a rigorous weight training routine.


How it Works

As all fitness experts agree, the body does not build muscle mass during the exercise; it is during the recovery phase (also known as anabolism) that the hypertrophy takes place. During muscle breakdown, a substantial quantity of glutamine is lost from the body, which is otherwise used to maintain its immune system. No muscle mass can be built in the absence of this all important amino acid. That is where glutamine supplements come into play.

If the body is supplemented with enough glutamine before the workout, there will be enough of it to trigger muscle mass addition and to also perform its important functions in the body. This is why glutamines are so popular among bodybuilders and athletes. In addition to supplements, athletes can also get glutamine from natural food sources like fish, nuts, cheese, eggs, milk and red meat, among others.

Health Benefits

One of glutamine's numerous health benefits is its ability to maintain the human gastrointestinal tract. It aids in nutrient absorption and keeps potentially dangerous inflammation in check. Glutamine deficiency could make the digestive tract susceptible to harmful bacteria, which could eventually lead to Crohn's disease. Another startling discovery made recently by the medical profession is that cancer patients can protect themselves from the side effects of chemotherapy medicines by taking glutamine.

Form and Dosage

While the benefits of glutamine supplements have been established beyond doubt, one dilemma faced by most people including professional athletes is with regard to dosage. Supplements are available in both capsule and powder form. Although powdered form is the recommended one as it makes economic sense, you need to be careful not to consume too much of it. Some also prefer glutamine peptides while others favor L glutamine. Those who suffer from liver disease, allergies, heart problems or brain-related injuries are required to consult their physician before consuming glutamine.

Why Athletes Use Glutamine Supplements

Glutamine is an important amino acid. It promotes the immune system's well being, as well as protects your muscles and digestive tract from the ravages of stress and other health threats. Glutamine is present in the body. In fact, almost half of the skeletal muscles are made up of this substance.

You may ask, "Well, you say that glutamine is readily found in the body. So why do I need to take glutamine supplements?" When you are experiencing a high amount of stress or when you are into weight and physical training, the glutamine present in your body is used up. It has been shown that the levels of glutamine decrease by as much as 50% during periods of great physical strain. Sometimes, it even takes as long as one week for glutamine to return to its normal levels because of the body's inability to produce adequate amounts of the substance.

Because glutamine works as fuel for the immune system, your body tries to compensate the tissues' need for glutamine by getting this substance from the muscles. This leads to deteriorated muscles.

Low levels of glutamine also lead to a weakened immune system. That is the reason why people undergoing periods of great stress and those who are undergoing an intense work out have a greater susceptibility to sickness, lesser stamina, strength. Your ability to bounce back from illness is also impaired.

You can resolve the problem of your body's lack of glutamine by eating protein-rich foods. This includes fish, dairy products, meats and poultry. You can also take it as a supplement. It is readily available in drugstores and health food stores. Some health shakes and protein supplements also have certain amounts of L-Glutamine. It's best to read the labels of the health drinks you're taking to see whether you are getting the right levels of glutamine.

Glutamine does its magic in your body by helping in the breakdown of protein, as well as protein metabolism and cell volumizing. Glutamine produces those wow-worthy muscles by promoting a positive balance of nitrogen and preventing the muscles from breaking down. The result is that when you exercise, you lose the body fat and keep the muscle. With a little exercise, you can flex those muscles with pride.

Glutamine is best taken in the mornings, before you go to bed at night or after a workout.

Anabolic steroids will they work for me?

This is one of the most common question for most sports and especially bodybuilders .

Firstly anabolic steroids are a class of natural and synthetic steroid hormones that promote cell growth and division, resulting in growth of muscle tissue and sometimes bone size and strength. Anabolic steroids are the synthetic derivates of male anabolic hormone testerone. Some anabolic steroids are Deca Durabolin, Sustanon, Winstrol Depot, Winstrol, Andriol, Anavar and other.

The base substance of Deca Durabolin is Nandrolone Decanoate. Nandrolone Decanoate is a male sex hormone given to treat a lack of testosterone, bone breakdown, female breast cancer, stimulation of growth, weight gain, and the making of red cells. Nandrolone Decanoate works as it is easy on the liver and promotes good size and strength gains while reducing body fat. This drug is unique in that 5a -reductase, the enzyme which converts testosterone to the more-potent DHT, actually converts Nandrolone to a less-potent compound. Therefore, this is somewhat deactivated in the skin, scalp, and prostate, and these tissues experience an effectively-lower androgen level than the rest of the body.

But there are some also some drawbacks or side effects Nandrolone Decanoate (Deca Durabolin) also has some side effects which are Water retention (edema), Gynecomastia, Numbness, Inhibited natural testosterone production, Elevated blood pressure , Elevated blood lipid profiles, Accelerated hair loss , Aggression, moodiness and Acne. I must remind you that Deca Durabolin has long half-life so it isn't very suitable for short alternating cycles, but it is better for more traditional cycles, with a built-in self-tapering effect in the weeks following the last injection. Yes Deca Durabolin is taken with administration by deep intermuscular Injection.

Sustanon 250 is an oil-based injectable containing four different testosterone compounds: testosterone propionate, 30 mg; testosterone phenylpropionate, 60 mg; testosterone isocaproate, 60mg; and testosterone decanoate, 100 mg. It features both fast-acting and slow-acting esters, and can be injected anywhere from once every week to once every four weeks. Sustanon is used to be taken with Nolvadex or Proviron to counter and prevent estrogen-linked side effects. Testosterone Propionate: Chemical Formula C3H6O2, Testosterone propionate is a fast-acting ester with a release time of 3-4 days. To keep blood levels from fluctuating greatly, propionate is usually injected between one to three times a week. Testosterone Phenylpropionate: Chemical Formula C9H10O2, Testosterone phenylpropionate is a slow-acting ester, with a release time of 1-3 weeks. A popular name brand for T-phenylpropionate is "Testolent." Testosterone Isocaproate: Chemical formula C6H12O2, Testosterone Isocaproate is a ester with a release time of 1 week.Testosterone Decanoate: Chemical Formula C10H20O2, Testosterone Decanoate is a ester with a release time for about a month, but recent discoveries show that levels drop siginficantly drop in a few weeks.

Andriol is a brand name for Testosterone Undecanoate Testosterone undecanoate is not a c-17 alpha alkylated hormone. Therefore, it is considered a safer oral form of testosterone. Additionally, it is absorbed through the small intestine into the lymphatic system, posing less burden on the liver. Undecanoate: Chemical Structure C11H22O2.
Undecanoate is not a commonly found ester, and appears in oral testosterone undecanoate (Andriol). It is an ester with a release time of 2-3 weeks.

how to Increase Testosterone

Important question for body builder is,, how to Increase Testosterone level? Perhaps the biggest reason to ask this question is to enhance their sex life 

To a bodybuilder or athlete, on the other hand, learning how to increase testosterone level means to build bigger muscles faster without resorting to illegal anabolic steroids.

Women, believe it or not, also have a desire to increase testosterone level since they also naturally produce this important hormone in their bodies. Low testosterone occurs in middle-aged women as well as men

With testosterone replacement therapy it is possible to alleviate or even eliminate a variety of different sexual maladies in both sexes.

Testosterone level decreases at two per cent a year in men after age 30 throughout the rest of their lives. It diminishes gradually in women from age 20 until it reaches half that level by age 40. Female testosterone decline ends after menopause.

Thus, to increase one's testosterone level back to normal is a way to improve the quality of one's sex life. So learning how to increase testosterone has become a big subject in today's society.

Impotence is often a concern for men. For women, lack of sexual responsiveness and weaker orgasms motivates them to investigate how to increase testosterone. Loss of libido is a major reason to increase testosterone level in both sexes.

In addition, testosterone hormone is responsible for determining the lean muscle to body fat ratio. Having healthy levels of testosterone is important to build and maintain lean muscle. Both men and women again are interested in this because your muscle to fat ratio is going to affect what your body looks like.

How To Increase Testosterone

Testosterone replacement therapy is the primary method of how to increase testosterone. Actually, there are several types of replacement therapy, ranging from: transdermal patches, injections, oral androgens, and testosterone time release pellets inserted under the skin.

Each form has its advantages and disadvantages. Each also has its different set of side effects. The method to increase testosterone level for men may be performed a little differently than that used to increase testosterone level for women.

For example, one consideration in the differences of how to increase testosterone for the sexes is the understanding that the natural testosterone level of a man is twenty times that of a woman's.

Therefore, care must be taken not to give a woman a man's dosage level and increase testosterone too much.

Much interest and curiosity was raised unexpectedly when the Bulgarian weightlifting team won the Olympics. Part of the reason was that the athletes used tribulus terrestris to increase testosterone level to a level greater than their competitors. This advantage might have helped them win the gold medal.

Using methods to increase testosterone level helps in treating a whole host of secondary physical and emotional middle-aged symptoms. For example, depression, osteoporosis, and lack of energy are all maladies that can be aided.

The reasons to increase testosterone level have recently become a hot topic for discussion. The subject concerns prolonging sex life in a more enjoyable manner for the later years of life. It holds potential for bodybuilders to gain muscle mass.

And by choosing the best manner of how to increase testosterone one can relieve many of the irritations of growing older.

How Music Can Improve Your Workout Performance

When it comes to bodybuilding and weightlifting, it is rare for a person to really get the most out of their workout routine without listening to stimulating music. Similarly, it is rare to find a bodybuilder who doesn't get pumped up when listening to his favorite track on his iPod.

I think music helps motivate you while you workout so I think everyone should post some songs that they listen to when they workout so more people can listen to them and see if it motivates them.

Anyone can go ahead and ask those who have relied on music to find the necessary motivation in order to improve their weight-training sessions: is it really working? The answer is definitely a positive one, and it's actually a fact proved by numerous studies.

In the fight against weight problems, including flat muscles and inactive lifestyles, music can play a major role in reversing these ongoing trends, and increasing exercise performance.

The conclusions drawn from various studies have repeatedly explained the positive effects of music on workout sessions.

First of all, the feeling of fatigue can be reduced by listening to motivating soundtracks, helping the bodybuilder to continue his bodybuilding routine for longer periods of time without investing any additional effort.

Another benefit of music lies in its role of boosting the bodybuilder's spirit in order to push him further to let go of those uncomfortable emotions produced during heavy training.

Music also promotes improved motor coordination, decreasing the risks of injury and also helping those who suffer from different movement disorders either produced by diseases or accidents.

Carefully selected rhythms can really help a bodybuilder to achieve positive outcomes. It is proven that pairing music with workouts can really help bodybuilders achieve incredible results.

But not any kind of music can motivate a bodybuilder to exceed his own limits or increase his training endurance. The ideal tracks should be between 120 and 140 beats per minute, making most other types of music totally inappropriate. For example, traditional Chinese music that induces a state of relaxation won't aid a weightlifter's workout when trying to pump up his muscles by forcing himself to lift heavy objects at the gym.

In general, any kind of music that forces the bodybuilder to match the pace according to the track's tempo will push him further in his efforts to achieve a certain physical performance. And by lifting up his mood and spirit, working out may become quite an enjoyable hobby for any bodybuilder.

Since we listen to music when performing different kinds of activities (like driving, shopping, when heading to school or work, in the club or even in the bathroom), why not use it to aid us while exercising as well?

Listening to adrenaline-pumping music in the gym can definitely be a huge motivational force, perfect for pushing us to put in that extra effort in the gym. As a result, we can improve the strength of our muscles, while making our bodies firmer and healthier.

How Alcohol Destroys Bodybuilding Diet Goals

Alcohol has been implicated as a factor that may hurt your efforts to lose body fat. Whether alcohol is "fattening" has been a very controversial subject because technically speaking, alcohol is NOT stored as fat; it is oxidized ahead of other fuels.
Whether moderate drinking is healthy has also been a subject of controversy. Many studies show that cardiovascular health benefits are associated with moderate beer or wine drinking (which has been of particular interest lately with reservatrol in the news so much), while other studies show improved insulin sensitivity. Some experts however, say that alcohol has no place in a fitness lifestyle.


A recent study published in the journal Obesity adds new findings to our knowledge about alcohol, insulin resistance and abdominal obesity. Analysis of the results as compared to other studies also gives us some insights into why some people seem to drink and get fat while others seem to drink and get thin!




One of the most common questions that professional bodybuilders are asked from newbie bodybuilders everywhere is....


"Is it true that alcohol can impact my bodybuilding diet goals and muscle-building?"


The answer is yes; alcohol will destroy the best body building diet goals and will ultimately have an effect on your bodybuilding outcomes. Alcohol is a drug, and it causes more harm than you can imagine; therefore, it will definitely affect your progress.




If you have big body building diet goals and wait for big muscle gains, you need to know the 5 ways in which drinking will impact your performance and your outcomes. This is not an anti-drug speech, but it is important for you to know the 5 ways that alcohol impacts bodybuilding diet goals and muscle gain....

1) It damages protein synthesis.
To create complete proteins,amino acids have to come together in a course known as protein synthesis. Your muscles are made up of protein, so you must keep the protein coming, but drinking to excess decreases protein synthesis by a whopping 20%.


2) It increases estrogen levels and reduces testosterone. levels.
Testosterone is the major hormone necessary to produce muscles. In fact, your muscular evolution is mainly based on how much testosterone you have revolving.


3) Your body will get dehydrated.
Your kidneys have to do a lot of exertion and use a lot of water to break down the alcohol, the end result being dehydration. Water is critical for the process of muscle building. The water amount in your muscles is as high as 70%.


4) Your body is depleted of vitamins and minerals.
Vitamins A, C, and the Bs as well as zinc, calcium, and phosphorus are all quickly depleted from the body when you drink alcohol. Your body depends on vitamins and minerals to keep every part of your body working properly; most of these processes aid your muscle growth and maintenance.


5) Your body will store more fat.
Look at it this way: alcohol has an incredible 7 empty calories per gram, and that is a lot of extra fat you will be storing. Alcohol also considerably disrupts the Kreb's Cycle, which plays a key role in fat burning.

You need to have fun in life, but that fun should not come at the expense of your good health. Being mindful of your alcohol intake can make a huge difference in achieving your goals with muscle growth and your bodybuilding diet plans.


Having a drink here and there should not hurt, but if you drink every weekend, you may as well kiss your bodybuilding diet plans and muscle building goals goodbye!


Consume plenty of water, eat a protein rich meal before you even think about partying, and nourish yourself with vitamins and minerals.


Be sure to go out and have a good time once in a while; just bear in mind the muscle building goals you are trying to achieve. Keep drinking nights down to once a month and take the steps to decrease the after effects by taking necessary precautions.


If you control what you are doing to your body, it is still totally possible to have a great physique and an enjoyable social life.

How to Use Creatine Monohydrate

Many bodybuilders and athletes often ask about("creatine cycling" )how to use creatine. Creatine has fast become a popular, almost mainstream supplement that is readily accepted for use, especially with weightlifters and bodybuilders. Like many other supplements if you aren't using it correctly the effectiveness of the supplement will be compromised.

Creatine monohydrate is an amino acid compound which is made by the body and is used to supply energy to muscle and nerve cells. It is a supplement which is believed to help athletes boost their performance. In order for the supplement to work effectively you need to use it in such a way that you can maximize its results. Loading or cycling is one of the best ways to do this.

Many people that use this supplement report that they make significant gains initially but after several weeks those gains start to taper off. The belief is that your body becomes accustomed to the effect of creatine and therefore it stops benefitting from it. In order to minimize the effects of accommodation by your body you can implement cycling.

Cycling means that you take the supplement for a period of time, then you stop taking it, then start again. This method will not allow your body to get used to the creatine so when you start taking it again after a break from it, your body will respond with increased muscle size and performance. This is similar to switching up your weight lifting routines to keep your muscles stimulated for growth.

How to use creatine involve three specific phases in cycling. Phase 1 is the loading phase. Phase 2 is the maintenance phase. Phase 3 is the rest phase. So your cycling will look something like this:

A. Loading phase during week 1 (20g/day)

B. Maintenance phase during weeks 2 - 4 (10g/day)

C. Rest phase during weeks 5 - 8 (0g/day)

This is an average cycling phase. Yours may need to vary from this depending on the results you are achieving. You really have to test, monitor your results and modify the cycling recommendations depending on how you respond to it.

How to use creatine is a commonly asked question in the world of supplements. You can find all the information you need about creatine cycling and other supplements related to bodybuilding and weightlifting from a world renowned expert by clicking here

Best beginners ab workout

Description of Workout:

This ab workout is designed for beginners to weight training who want to build some muscle and strength in their core. It hits the abs with 4 sets and 2 exercises. The workout can be done twice per week( it very better to be everyday for fast results), and can be added to the beginning or end of your regular routine.

                                   
Workout Notes:


- for more  and fast results for the beginners it is better to use this sets every day. 
- Perform light warm-up before this workout.

- Strict technique on all exercises.

 Floor Crunch (legs on bench)

Exercise Instructions:

Setup the floor crunch by laying a mat down on the floor and getting a flat bench and positioning it at the end of the mat to form a T shape. Lay down on the mat and put your legs up on the bench. Your calves should be resting on the top of the bench and your legs should be bent at right angles. Touch the side of your head with your fingertips (do not put your arms behind your neck!). Lift your shoulder blades slightly off the mat to start the exercise, then crunch your abs bringing your elbows in towards your waist. Pause for 1 second at the top, and slowly lower back down to the start 

Chair Leg Raise Video & Instructions

Chair Leg Raise video exercise guide. On this page you'll learn how to do a chair leg raise using the correct technique. Below you'll find the chair leg raise video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

Exercise Instructions:

The Roman Chair leg raise hits your lower abs. Setup for the exercise by positioning yourself in the Roman chair. Your forearms should be along the horizontal pads, hands gripping the handles, and back against the back pad. Take your feet off the supports so they're hanging. This is the start position of the exercise. Keeping your legs straight, feet and knees together, raise your legs up as far as possible. Pause for a count of 1 or more, then lower back to the starting position. Repeat for desired reps.

    

Tips:

The longer you hold your legs up on each rep the harder the abs work. Increase the hold to make the exercise harder.