The 8 Best Supplements For Strength Athletes And Bodybuilders



Whether your goal is to increase muscle strength or size, we've taken the guesswork out of supplement shopping with the best products to help you get as big and strong as possible!
If you're a serious strength or physique athlete, you've surely heard that supplements can help you get the most from your intense training sessions and on-point diet. But which supplements? The market is overstuffed like a bodybuilder in a child's blazer! You might be tempted to wander through a digital forest of get-big blogs and personal guru websites, but unfortunately those places can often be rife with misinformation.
Fortunately, we're here to set the record straight. Knowing what to take, how much to take, and when to take it will help you squeeze every ounce of results from your hard work, so let's zero in on the right supplement stack for your needs.
If your goal is to get as big and strong as possible, these eight products will help you do it.

CREATINE MONOHYDRATE

This muscle-building, power-enhancing supplement has an extremely high safety profile and a plethora of evidence to support its efficacy. Creatine supplementation works by increasing the availability of creatine and phosphocreatine (PCr) within the muscle, helping to maintain energy during high-intensity exercise such as weightlifting. Furthermore, increasing the availability of PCr may help speed up recovery between sets.
Long-term creatine supplementation appears to enhance the quality of resistance training, generally leading to 5-15 percent greater gains in strength and performance1
Recommended dose: The fastest way to increase muscle creatine stores is to follow the loading method of 20 grams per day for 5-7 days, followed by the standard maintenance dose of 5 grams per day. However, a lower dose of 5 grams for 28 days will also increase creatine stores without causing the 2-4 pound weight gain typically seen with a loading protocol.

CAFFEINE

Caffeine may be the most widely used stimulant in the world, and for good reason. It has repeatedly been shown to be an effective ergogenic aid in both endurance exercise and high-intensity activity. However, when it comes to strength performance, the effects of caffeine are a little muddier.
While there's some research suggesting caffeine consumption prior to resistance training can increase one-rep max (1RM) for the bench press, other studies have found no strength benefits from caffeine.2,3,4
That being said, caffeine has been shown to decrease rates of fatigue and lower perception of effort, which may be of benefit during high-intensity, high-volume workouts, or if you just need a little pick-me-up before hitting the weights.
Recommended Dose: 150-300 milligrams 30-60 minutes before your workout.

BRANCHED-CHAIN AMINO ACIDS (BCAAS)

If you're a strength athlete or bodybuilder, we can't think of a single reason not to take BCAAs during your workout. Besides the fact that they taste delicious, sipping on BCAAs between sets may help speed up the recovery and repair processes after a tough workout.
A 2010 study published in the International Journal of Sports Nutrition and Exercise Metabolism found that participants who ingested BCAAs at 100 milligrams per kilogram of bodyweight, or about 9 grams for a 200-pound individual, experienced significantly less muscle soreness and damage following a high-volume squat protocol.5
It appears that BCAAs, especially leucine, help to regulate protein metabolism by promoting protein synthesis and suppressing protein degradation, which may improve recovery of muscles damaged during resistance training.
Recommended Dose: 6-10 grams before or during your workouts.

CITRULLINE MALATE

Citrulline malate (CM) was originally marketed as an "antifatigue" supplement. In fact, if you were to travel back in time about 40 years, you'd find CM being prescribed to treat both mental and physical fatigue in post-surgery patients. More recently, CM has become popular for its performance-boosting effects.
The benefits seen with CM supplementation are most likely attributed to the synergistic combination of both L-citrulline and malate, which may help to increase rates of ATP during exercise, followed by increased rates of PCr recovery after exercise.6
Previous investigations have shown that a single dose of CM (8 grams) increased the number of repetitions performed during an upper-body resistance training protocol and reduced soreness at 24 and 48 hours post-exercise (compared to a placebo).7 Recently, researchers from Mississippi State University found that a single dose of CM (8 grams) significantly increased the number of lower-body repetitions compared to a placebo group.
CM may be beneficial in improving exercise performance during upper- and lower-body multiple-bout resistance exercise in resistance-trained men.
Recommended Dose: 8 grams of CM taken 60 minutes before exercise

NO BOOSTERS

Nitrate-rich foods like beets, radishes, and pomegranates are a great way to boost the production of nitric oxide (NO). Although there's very limited research examining the effects of beet root juice and pomegranate extract on resistance training, these ingredients have previously been shown to increase skeletal muscle blood flow and lead to reduced soreness, which may ultimately lead to improvements in strength and performance..
Several studies have used either beet root juice or pomegranate extract in multi-ingredient performance supplements and have observed improvements in strength, hypertrophy, and performance in resistance-trained men. At this point, however, it's difficult to determine if these benefits are from beet root juice and pomegranate extract working alone or synergistically with other ingredients.
Recommended Dose: 500 milligrams of beet root juice or pomegranate extract 30-60 minutes before your workout.

WHEY PROTEIN

Fast-digesting protein like whey is optimal post-workout as it can help improve your muscles' ability to recover and adapt after strenuous exercise. In fact, consumption of whey protein has been found to stimulate muscle protein synthesis to a greater degree than other proteins like casein and soy.
A recent review article published in The American Journal of Clinical Nutrition highlighted the benefits of protein supplementation and showed that supplementing with protein during prolonged (greater than 6 weeks) resistance-type training can lead to significantly greater increases in muscle mass and strength when compared to resistance training without a dietary protein intervention.
Got milk? Blends of protein, like whey and casein, have been shown to promote muscle hypertrophy and improve body composition to a greater extent than soy-based proteins when consumed after resistance exercise.
The combination of fast-digesting whey and slow-digesting casein keep the body in a highly anabolic environment for a prolonged period of time, helping to keep rates of protein synthesis up, while minimizing any muscle breakdown.
Lifters who follow high-volume or high-intensity resistance-training programs, as many bodybuilders do, may also benefit from carbohydrate intake immediately post-workout. Compared with a placebo, carbohydrates combined with protein immediately post-workout and one hour after a bout of resistance exercise have been shown to increase insulin levels and rates of glycogen resynthesis.
Recommended Dose: 20-30 grams of whey (or whey/casein blend) protein with a high-glycemic carbohydrate post-workout

GLUTAMINE

While this nonessential amino acid may not deliver earth-shattering PRs or extreme muscle growth, it does play an important role in repair and recovery. Glutamine works by removing excess ammonia, which can accumulate during intense exercise, helping to regulate your body's acid-base balance. Individuals who are engaged in heavy resistance training, two-a-day training splits, or are in a calorie deficit may benefit from the extra support of glutamine supplementation.
Recommended Dose: 20-30 grams a day, consuming 10 grams post-workout

FISH OILS

Fish oils are an excellent source of omega-3 fatty acids, which provide myriad benefits for the body. For strength athletes and bodybuilders, we're most concerned with their anti-inflammatory and antioxidant properties. Intense resistance training can cause microscopic tears in your muscle fibers, leading to muscle damage and inflammation. While some inflammation is desirable, too much can delay the post-exercise recovery process.
Research suggests that omega-3 fatty acids can help reduce post-exercise muscle soreness and speed up the recovery process, getting you ready for your next session with the weights.20,21 As an added benefit, when combined with BCAAs and carbs, omega-3s can increase protein synthesis rates, leading to greater gains in muscle mass.
Recommended Dose: 2 grams daily, ideally with a meal

How To Train For A One-Arm Pull-Up



Are you up for a strength journey that might take years to complete? If not, turn back now. But if you're ready, join Al Kavadlo on a quest for the elusive one-arm pull-up!
My one-arm pull-up journey began nearly a decade ago, immediately after I first saw one performed in person. Prior to that, I'd heard stories—legends, really—about the move, but never believed it was truly possible. The only time I'd ever witnessed someone do a pull-up with one hand was when the other one was wrapped around their wrist. Contrary to my initial expectation, however, a true one-arm pull-up is in fact possible.
In addition to achieving the one-arm pull-up on a few occasions myself, I've had the privilege of coaching some very strong people to perform their first one-armer as well. Though there are always many paths to any destination, I've concluded through my own trials and errors that the following techniques and tactics are the most essential, should you hope to one day tame this wicked beast of an exercise.

PULL-UPS FOR DAYS

Before you begin working toward a one-arm pull-up, I urge you to spend plenty of time getting comfortable with the two-arm variety. Focus on getting to the point where you can perform at least 15 clean overhand pull-ups in one set without using momentum. Ideally, you should do closer to 20. This is the foundation for your one-arm pull-up.
Once you've got that foundation, your next task is to get comfortable hanging on the bar with just one arm. This requires a serious amount of grip strength as well as strong, stable shoulders. If you can do 15 good pull-ups, you should pretty much be there already, but some dedicated practice is still necessary.
Focus on keeping your lats and shoulders engaged while you hang. In the beginning, just holding on for a few seconds may be very challenging. Eventually, you can work up toward longer one-arm hangs. A 30-second one-arm hang is a good target to aim for before moving ahead to anything more ambitious. If you have access to monkey bars, I also recommend practicing swinging across them for additional single-arm shoulder-stability work.

FLEX HANGS AND NEGATIVES

Just like a beginner would learn to do a two arm pull-up by performing a flexed arm hang or "flex hang" at the top of a pull-up, the first step towards doing a one arm pull-up is practicing a one-arm flex hang.
Starting at the top position of a pull-up with your chin above the bar, brace your entire body and carefully remove one hand. I suggest practicing this move with an underhand grip, as doing so allows you to keep the bar near the center of your body, which will make for better leverage. Though the burden of supporting your entire body weight appears to rest solely on one arm, your chest, lats, and abdominals are also an important part of the equation.
The first time most people try a one-arm flex hang, they immediately fall as soon as they take the other hand away. Don't be discouraged if that happens to you during your first few attempts. To help stay up, don't just think about your arm; focus on squeezing your whole body tight, especially your abs. You may find it helpful to keep your legs tucked close to your trunk when starting out. Eventually, work toward holding the position with your legs extended.
Once you can hold the top position of a one-arm flex hang for several seconds, you can begin to work toward a controlled one-arm negative. The idea is to start from a one-arm flexed hang position, then carefully lower yourself into a dead hang with as little momentum as possible. Performing the eccentric phase of the one-arm pull-up is a great way to prepare your tendons and ligaments for the stress of the full move while simultaneously training your central nervous system to acclimate to the unusual movement pattern.
The first time you try to do a one-arm negative, you will probably drop like a stone again. When starting out, it may help to not even think of it as a negative; just try to keep yourself up and let gravity take care of the rest. The closer you get to a full hang, the harder it becomes to maintain control during the descent. Be prepared to spend a lot of time on this step. You'll need to own every inch of the negative!

GIVE YOURSELF A HAND

On the road to the full one-arm pull-up, it's very helpful to practice self-assisted one-arm pull-ups. This can be done a few different ways.
The first method is what's often known as an "archer" pull-up. For this variant, begin like you're about to do a wide-grip pull-up, but pull your entire body toward one hand while the opposite arm stays straight. This forces your pulling arm to do most of the work, yet allows you to assist yourself as needed.
You can also perform a self-assist by holding the wrist of your pulling arm with the hand of your secondary arm. As I mentioned earlier, this is sometimes known as a "one-handed" chin-up. Your primary arm is the only one gripping the bar, but your secondary arm can still assist with pulling. Over time, progressively lower your assisting hand down toward your elbow. The farther from your wrist you go, the more work your primary arm will have to do. Eventually, you won't need it at all!

PROGRAMMING   AND FREQUENCY

Because the one-arm pull-up is a very intense move, you have to be careful not to overdo it. Not only will beginning your one-arm pull-up training give a shock to your muscles, it will also rock your connective tissue and central nervous system.
One-arm pull-up training can be very stressful on the elbow and shoulder joints in particular. Tendinitis is a bitch, and you've got to respect your body or you will pay the price. As such, I recommend practicing these progressions just one or two days per week for the first few weeks, eventually building to three days per week at most.
I'd also recommend keeping your volume low. Think of your one-arm pull-up training almost like training for a one-rep max in a heavy barbell lift. You can't do it all the time or you'll burn yourself out!
Here's an example of what your first few one-arm pull-up training sessions might look like, assuming you can already do 15 strict pull-ups.

5 Ways To Be A Faster And Happier Runner


Despite unseasonably warm temps in the northeast, fall marathon season is upon us. And for those gearing up for the New York City Marathon on November 3, you’ve probably already logged most of your key training runs. At this point, staying healthy and injury-free is priority numero uno. And while massages, foam rollers, and compression tights are all great ways to stay race-ready, there’s something else you can do during your runs that may help prevent injuries, shave time off your marathon, and ensure you actually enjoy every mile (really!).
Chi Running, a running technique inspired by Tai Chi, is catching on among distance runners. In a nutshell, Chi Running is mindfulness-based running. But there’s a physical element, too. “In Tai Chi, everything moves from your center,” says Danny Dreyer, co-founder of Chi Running and an ultra-marathoner. “Your core is a physical representation of your center, so engaging your core—and having a strong core—is a key principle in Chi Running,” he says. Relaxing the rest of your body is also essential in both Tai Chi and Chi Running. “The goal is to get to the point where your body is a tool of the mind,” says Dreyer.
If you think this all sounds a little too hippy dippy for you, consider this: There are studies that prove the effectiveness of this technique. And even seasoned pros and top running coaches are on-board. Andrew Kastor,ASICS running coach and coach of the Mammoth Track club in Mammoth Lakes, California, says Chi Running can definitely be an effective technique for distance runners. “I love the whole idea of relaxing before and during a run,” he says. “It helps you get and stay focused.”
If you’re interested in learning all of the ins and outs of the technique, you have your pick of how to do so—from the book ChiRunning, to DVDs, to online training programs, to Chi Running-certified coaches. And there’s even an app!
Signed up for a fall race and don’t want to shake things up so close to the big day?  You can still adopt a few key techniques from Chi Running. In fact, Dreyer’s talked to runners who did just that—and then went on to run their fastest marathons ever!
Here, five ways you can integrate Chi Running into your runs—whether you’re a few weeks out from a marathon or are brand-new to the sport:
Strengthen Your Core
Having good core strength is key to preventing injuries like IT band issues and hip problems, says Dreyer. Engaging your core while you’re running is one of the key principles of Chi Running, but doing core exercises like planks outside of your runs is important, too.  “Having a stronger core will actually help you to maintain great posture when running uphill—and maintaining good posture is a must for all runners,” says Kastor.
Shorten Your Stride
“If your stride is too long, that means you’re reaching with your legs trying to ‘eat up’ ground, which is inefficient,” says Dreyer. Instead, try to take quicker, shorter strides, which will also help you to land mid-foot instead of on the ball of your foot, says Dreyer. “Keeping a shorter stride length—and quickening your cadence—helps minimize impact,” says Kastor.
Just Relax!
Think about areas in your body where you’re holding tension, and try to release them, says Dreyer. For instance, let your arms swing naturally instead of pumping them. “Running relaxed is always best,” says Kastor. “A relaxed muscle is a fast muscle.”
Run in the Moment
Pay attention to what’s happening right now (instead of thinking about, for instance, the bagel you’re going to scarf the minute you’re finished!). Ask yourself questions like: What does my body need right now? Am I thirsty? How am I feeling?” This will help prevent injury because you’re maintaining focus on your form and technique. Just make you’re thinking productive thoughts about how you feel in the moment—complaining (“Oh my gosh, I have 16 more torturous miles to go!”) is counterproductive and will just drain your energy, says Dreyer.
Lean Forward
Chi runners lean their entire bodies forward to allow gravity—instead of just their legs—to propel them forward. This forces you to land closer to the ball of your foot instead of your heel, which may help prevent injury. “It’s a very slight forward lean using your core to maintain good posture and avoid relying on your quads and hamstrings,” says Dreyer. “Think of it like a controlled fall—you don’t want to just bend at the waist.”

How To Build Great Arms !


Nothing beats a muscular and toned set of arms. They are a man's pride. They give you confidence and send the right message. Protruding veins in the forearms show strength and look sexy. Here is a perfect way to get the arms that guarantee attention and make you feel great. First of all, it doesn't matter if you have really bulked up arms or chicken arms ( sorry, no offence) they just need to be worked on accordingly.If you have been doing weights for a while, I am very sure you understand the importance of doing power sets for arms. They are really important. Start off with heavy weights for biceps and triceps( lets say 40-44 pounds). Even if you can only do two reps, that's fine- try to gradually increase it. The above mentioned weights are not for beginners. Some experience in arms training will do.
1
Do the reps slowly with proper form.


2

Do at least three sets with a dumbbell. Then drop the weight to half and do as many reps until you hit failure (remember the exercise has to be done slowly and with proper form). If it hurts, keep going and stay calm- you are forcing your biceps to grow


3
Do the same for forearm workout. Start off heavy and then cut the weight in half and do at least three sets until you hit failure.

4
Do all four exercises (hammer curls for biceps and triceps, barbell curls, forearm lifts and forearm curls).
5

Do three sets each and cut the weight in half after first three sets. When doing heavy higher reps aren't that important but try to do as many as you can with proper form. After cutting the weight in half, push yourself to the limit and do all exercises until failure.

2 Gym Fitness Classes for Beginners !


 








If you are a beginner in the gym, there’s no shame in being anxious when faced with the massive array of gym equipment you’ll see with when you first enter. This is a normal stage for most people when first starting out, it’s a whole new and unfamiliar world in there after all.

However, don’t stress, there is a fantastic option for you if you’re just starting out, or if you’re just not ready to train by yourself yet. This option, of course, is fitness classes.

The 4 Weeks Beginners Training Program !

 






Week 1: Whole in One :

You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday and Sunday being rest days — a good approach.

The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, starting on page, before attempting them yourself.

Street Workout !

 




Street workout is a physical activity performed mostly in outdoor parks or public facilities. originating in the United states especially Newyork city urban Neighborhoods, It is a combination of athletics, calisthenics, and sports. Street Workout is a modern name for bodyweight workout in outdoor parks.
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