The best supplement stacks for every goal

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New at Muscle & Strength
Ссылки на сайт
Посещаемость
What to Expect
Trending in Articles
Brain/Mood Stack
- STACK THEM LIKE THIS
GH Stack
Weeks 1-2: Heavy Hitter
How to Stay on Track
Weeks 3-4: Intensity Boost
Energy Stack
- STACK THEM LIKE THIS
Описание журнала
Mass Stack
- STACK THEM LIKE THIS
Testosterone Stack
- STACK THEM LIKE THIS

New at Muscle & Strength

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8 Week Mass Building Hypertrophy Workout

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What to Expect

Katya elise henry

Some men can lose up to 5 lbs. per week, says Juge, if they follow the diet strictly. He recommends striving for a weekly 2- to 3-lb. loss for more lasting effects. “That way it’s not such a drastic change and you’ll be less likely to put all the weight back on when the diet’s done,” he adds. Weigh yourself naked just once per week, at the same time, preferably on the same scale. That way it’ll be as accurate as possible.

If you haven’t lost any weight after the first week, it may be time to troubleshoot. In addition to following an exercise program, Juge’s first line of defense is upping your cardio. Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning on an empty stomach. Then add a second 30-minute session in the late afternoon or evening.

If that doesn’t stimulate weight loss, Juge’s second line of defense is to cut carbs slightly. On lower days, drop to 60-80g a day rather than 100. Eat this low-carb diet for two days, then insert one higher-carb day (150g).

Brain/Mood Stack

When you diet, you may notice that your mood takes a nosedive. That’s because lowering carbs and calories also lessens levels of the hormone serotonin. This can put you down in the dumps, and it can make your cravings get out of hand. Another sad factor of low mood is that, according to research, it can also depress muscle strength. Taking this stack along with the fat-burning group of supplements we provided can help enhance fat loss by keeping your spirits and strength up and cravings down.

BETA-PHENYLETHYLAMINE: Also known as phenylethylamine, this is a naturally occurring metabolite of the amino acid phenylalanine, which enhances the transmission of nerve impulses. PEA boosts fat loss by stimulating an increase in the body’s levels of norepinephrine, which keeps metabolic rate and fat burning on high. PEA also provides a feeling of euphoria by boosting dopamine and serotonin levels in the brain.
RHODIOLA ROSEA: This is a root extract that increases the body’s resistance to a variety of stresses. Rhodiola also improves cognitive function, mood, and athletic performance. It performs these functions by improving the neurological mechanisms of dealing with stress. This includes stimulating the release of the mood-modulating neurotransmitters norepinephrine, dopamine and serotonin. Rhodiola has also been shown to increase the beta- endorphins that help with pain reduction and improve mood. Research shows that it’s also effective at mobilizing fatty acids from adipose cells, particularly during exercise, which means it can further enhance fat loss.
5-HTP: The essential amino acid tryptophan gets converted into 5-hydroxytryptophan before it forms serotonin and melatonin in the body. This can help you to curb carb cravings and get you to relax before bed. Unlike tryptophan, 5-HTP is readily absorbed and can easily enter the brain. It also cannot be used for protein synthesis, as tryptophan can; therefore, the majority of 5-HTP you ingest goes to your brain where it gets converted to serotonin and melatonin. Research confirms that 70% of the 5-HTP that is ingested gets into your system. Research also con- firms that 5-HTP curbs carb cravings and enhances weight loss. University of Rome researchers found that subjects supplementing with 5-HTP ate fewer calories per day and lost about 10 pounds more than those taking a placebo.

STACK THEM LIKE THIS

Take 100-500 mg of beta-phenylethylamine once or twice daily, as well as 50-300 mg of Rhodiola rosea (standardized extract yielding a mini- mum 3% rosavins and 1% salidroside; a 3:1 ratio of rosavins-to-salidroside) two or three times per day without food, and take 50-300 mg of 5-HTP in the evening.

GH Stack

Here’s a stack that will work with the testosterone stack we put together for you. This one boosts levels of growth hormone, an anabolic hormone that enhances muscle growth and fat loss. Maximizing both testosterone and GH is the best way to stay anabolic. The critical times to boost GH levels are during workouts and while you sleep.

GLUTAMINE: This amino acid has a host of bodybuilding benefits, with just one of those being an effective GH booster. Louisiana State University (Shreveport) researchers found that supplementing with glutamine increased GH levels in as little as 90 minutes after subjects ingested it. The scientists speculated that one way glutamine likely increases GH release is through its ability to stimulate arginine production in the kidneys. Arginine enhances GH release by blunting a hormone that normally would inhibit its release. Another possible way that glutamine works on GH is through its conversion to glutamate, a potent stimulator of GH.
GABA: Gamma-aminobutyric acid is actually an amino acid that works as a neurotransmitter in the body. It has numerous positive effects on the nervous system, such as enhancing the body’s sleeping cycle when taken at night. But GABA also stimulates the release of GH. This has been shown in several investigations, with the most recent being a 2008 study from Shenandoah University (Winchester, Virginia). The researchers reported in the journal Medicine & Science in Sports & Exercise that weight-trained men who took 3 g of GABA before working out or just resting increased GH levels by about 200% after the workout and about 400% when at rest.
ALPHA-GPC: Alpha-glycerylphos-phorylcholine is derived from soy lecithin and is actually a source of choline. It enhances mental function by increasing acetylcholine production, and it stimulates the release of growth-hormone-releasing hormone, a hormone that does as its name implies — boosts GH release.

Weeks 1-2: Heavy Hitter

The first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.

The volume here isn’t excessive. You’ll do 11 sets total for large muscle groups (the one exception being shoulders, for which you’ll do 15) and train each bodypart once a week. Reason being, to pack on tons of mass you need ample recovery time. Doing endless sets in each workout can easily put you in a catabolic (muscle-wasting) state in which lean tissue is broken down, not built up. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery.

The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. This helps ensure that you’re fresh when doing your heaviest compound exercises.

How to Stay on Track

Habits and cravings are the devil when it comes to dieting. Let’s first deal with habits. Juge explains that it takes a good week or two to ease into dieting. “Fast food is so easy and there’s a McDonald’s on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you.” The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. “Many of my clients have their cheat meal on Sunday, so then they’re ready for Monday and the week to come,” he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to—pizza, lasagna, doughnuts, beer, chips, you name it. Remember, though, it’s just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

Second, take a few photos of yourself to keep your motivation up. “Most of the people who come to me are doing it for a reason,” he explains. “They’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion. I always have them strive for that goal. I take front, side, and back pictures of them at the beginning and have them post the photos on their mirror at home. I tell them, just keep looking at that picture and think of what you’re going to look like in a few weeks.”

When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it’ll taste more like a milkshake. Day Five’s protein shake includes a cup of berries, which will also help with sugar cravings. Once or twice per week, Juge adds, you can have a low-sugar, high-protein bar. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques.

Weeks 3-4: Intensity Boost

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

This phase continues to employ a four-day split, but bodyparts are paired differently—namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism.

As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. Your workouts shouldn’t be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.

Energy Stack

A stack that enhances energy levels would make the perfect adjunct to a strength stack. Greater energy and drive get converted to greater strength than you thought possible.

CAFFEINE: Of course, caffeine has to be included in the ultimate energy stack. It’s a central nervous system stimulant that can ramp you up to the point where you feel like you can lift any weight. But it’s not just the jolt that the world’s most popular drug provides that makes it essential here. In addition to stimulating you, caffeine has been found to enhance muscle strength on its own when taken about one hour before workouts.
TYROSINE: This amino acid provides a definite pick-me-up. In the body, tyrosine is used to produce many important hormones, such as those for the thyroid, as well as neurotransmitters, which include dopamine, epinephrine and norepinephrine. Higher levels of dopamine can help focus the mind and deliver the drive for heavy lifting. As demonstrated in research studies, higher epinephrine and nor-epinephrine levels in the body can help to reduce fatigue and maintain strength during workouts.
COQ10: Coenzyme Q10, also known as ubiquinone (because it is ubiquitous within the body), is critical for helping to produce adenosine triphosphate in the body. ATP is the major energy substrate that muscle cells use to contract, as when lifting weights. So having optimal levels of CoQ10 can provide you with optimal levels of ATP in muscle cells during workouts, allowing you to complete more reps and train harder and heavier. In fact, Japanese researchers from Osaka City University Graduate School of Medicine reported in a 2008 issue of the journal Nutrition that when subjects supplemented with 300 mg of CoQ10 per day for eight days, they experienced less fatigue during exercise and recovered faster between bouts of exercise.

STACK THEM LIKE THIS

About one hour before workouts, take 200-400 mg of caffeine and 2-4 g of tyrosine. Then, right before workouts, take 200 mg of CoQ10 with your preworkout shake. Also take another 100-200 mg of CoQ10 with another meal of the day, such as breakfast, lunch or dinner.

Описание журнала

Прежде чем скачать журнал «Muscle & Fitness», рекомендуем прочесть краткое описание данного издания. «Muscle & Fitness» является одним из лучших журналов для тех, кто начинает, и тех, кто дальше продолжает строить и укреплять своё тело. Он также создан для тех, кто стремится укрепить свое здоровье, он одинаково необходим как для крепких духом женщин, так и для властных мужчин. Журнал «Muscle & Fitness» содержит очень много поучительных и полезных статей, различных комплексов упражнений, большое количество фотографий, от самых лучших культуристов всего мира и основателя данного журнала Джо Вайдера. На сегодняшний день журнал «Muscle & Fitness» является самым авторитетный в мире фитнеса. На российском рынке данный журнал издается 18 лет, и снискал репутацию самого надежного и безупречного тренера, кроме этого, для многих спортсменов он советчик в вопросах здоровья, тренинга и питания. Издание адресовано для посетителей фитнес клубов и всех тех, кто всерьез хочет изменить и улучшить свою фигуру.

А все начиналось в 1940 году, когда Джо Уайдер начал пропагандировать на страницах своих журналов и изданий принципиальное высказывание: сила, красота и здоровье нашего тела — это совершенно новый культурный и нужный критерий нашей цивилизации. Джо предсказывал, что физкультурная революция должна совершиться не в спортивных залах, а именно в человеческих умах. Общество совсем не захочет мириться со слабой физической неполноценностью всех своих членов. Совсем очевидной станет непосредственная связь между слабым характером, слабыми мышцами и слабым интеллектом. Джо подчеркивал, что сильное тело — это не эстетическая прихоть, а один единственный способ надежно выстоять перед всеми невзгодами в наше время глобальных и продолжительных стрессов: экологических, социальных, информационных и психических. Когда человек «качает» железо, он делает сильным не только мускулы, а также свой характер. Всем этим премудростям без труда можно научиться из большого количества журналов «Muscle & Fitness» , которые до сегодняшнего дня являются учителями для многих мальчишек, которые ходят в спортивные залы и пытаются укрепить свои мышцы и дух, как герои любимого журнала.

Вы приучаете свое тело и себя ставить цель и гарантированно достигать ее. Вы постоянно учитесь совершенствовать себя, и после это умение будет всю жизнь сопровождать вас, чем бы, не занимались вы – будь то бизнес, творчество или же научные исследования. В этом и есть основная цель многогранной философии Системы Джо Уайдера, а также философии бодибилдинга: сделать себя сильнее в метафизическом и духовном плане. Основная ценность философии «железа», которую исповедовал полвека Джо Уайдер, и сейчас продолжают исповедовать его предшественники, состоит в том, что она совершенно не зовет в призрачные и реальные миры для поиска иллюзорного могущества. Культуристы всегда остаются на твердой земной почве. Тем не менее, если следовать данной философии, можно приобрести практически имматериальную силу, ту силу, которая даст возможность распоряжаться своей собственной судьбой. Журнал «Muscle & Fitness» призывает к занятиям спортом и к укреплению своего здоровья. Вы можете скачать журнал Muscle & Fitness для ознакомления на нашем сайте.

Mass Stack

One of the first areas to cover is stacking supplements for building mass. After all, bodybuilding is about muscle, and you first must build plenty of it to be a bodybuilder. The best mass stack doesn’t just combine effective mass-gaining supplements; it combines effective mass-gaining supplements that are proven by research to work synergistically with one another. Using these four supplements does just that to guarantee muscle-mass gains.

CREATINE : Of course, creatine is on the list. Hundreds of studies support its effectiveness for boosting muscle size and strength. Bottom line: with creatine, most guys can expect to gain a solid 10 pounds of muscle or more, and at least a 10% strength increase. For even greater mass gains with creatine, take it with beta-alanine (next on our list).
BETA-ALANINE : This amino acid can significantly boost the muscle-building effects of creatine. Once inside the muscle cells, beta-alanine combines with the amino histidine to form car nosine. The amount of carnosine in muscle is associated with muscle strength and, apparently, muscle size. A study from the College of New Jersey (Ewing), found that subjects who took beta-alanine along with creatine gained more muscle mass and lost more bodyfat than subjects taking just creatine.
WHEY PROTEIN : This is simply the best protein to take before and after workouts. It digests quickly, it’s rich in branched-chain amino acids and its peptides boost blood flow. That’s not to say that whey protein can’t be even more effective — casein protein (see the next entry) enhances whey’s muscle-building effects after workouts.
CASEIN PROTEIN : Casein is the other major milk protein (it makes up about 80% of milk protein; whey makes up about 20%). Because they originate together, it makes sense that they work well when taken together. However, casein formerly wasn’t recommended for use around workouts, due to its slow digestion rate. Research now shows that despite its rate of digestion, when casein is taken after workouts, it increases protein synthesis (the process that leads to muscle growth) as well as whey. In fact, when it’s taken with whey immediately after workouts, it leads to greater gains in muscle mass than whey taken without casein. Baylor University (Waco, Texas) researchers made this discovery in a 10-week study using trained male lifters.

STACK THEM LIKE THIS

Thirty minutes prior to workouts, make a shake that contains about 20 grams of whey protein, 3-5 g of creatine and 1-2 g of beta- alanine. Within 30 minutes after workouts, make another shake that contains 20-30 g of whey protein and 10-20 g of casein protein, along with 3-5 g of creatine and 1-2 g of beta-alanine.

Testosterone Stack

If there is one hormone every bodybuilder needs to be in tune with, it’s testosterone. That’s because testosterone enhances strength, muscle mass and leanness. Therefore, knowing how to keep your levels maximal is critical for your bodybuilding success. Use this supplement stack for optimal levels of testosterone.

EURYCOMA LONGIFOLIA JACK: Also known as Tongkat Ali, this rainforest plant has been used for centuries as a medicinal herb. It enhances testosterone levels through different mechanisms. One mechanism involves the freeing up of testosterone from sex-hormone-binding globulin, a protein that carries testosterone in the blood and prevents it from entering muscle cells, where it can stimulate growth. Another way that eurycoma works is by stimulating the Leydig cells of the testes to directly increase testosterone production. Research confirms that eurycoma can lower SHBG by about 30%, and increase testosterone levels by almost 20%. It has also been shown to enhance muscle growth and strength greater than a placebo.
FORSKOLIN: What was once known just as a fat burner is now known for its potent testosterone-boosting effects. Forskolin is the active ingredient from the herb Coleus forskohlii. It works as both a fat burner and a testosterone booster due to the fact that it activates the enzyme adenylate cyclase. Activating this enzyme ramps up testosterone production by the testes, as research confirms in a 2005 study from the University of Kansas (Lawrence).
CARNITINE: Another supplement that was known as just a popular fat burner, but now is known for its ability to enhance the action of testosterone, is carnitine. Thanks to a few studies performed by University of Connecticut (Storrs) researchers, we now know that supplementing with carnitine can augment the anabolic properties of testosterone. Subjects taking carnitine had higher levels of androgen receptors in muscle cells. Testosterone binds to these receptors to instigate muscle growth. The higher the number of androgen receptors in a muscle cell, the greater the muscle cell’s potential for growth. Carnitine works synergistically with the other two test boosters — they raise testosterone levels, and carnitine allows more of that testosterone to do its work in the muscle.

STACK THEM LIKE THIS

Consume 100-300 mg of eurycoma with breakfast, 30-60 minutes before workouts, and before bed. Look for Coleus forskohlii standardized to provide 20-50 mg of forskolin and supplement with it two or three times per day. For carnitine, take 1.5-3 g with breakfast, with your preworkout and postworkout shakes and your nighttime meal. Cycle eurycoma and forskolin for eight weeks, then take two to four weeks off before repeating. Carnitine can be consumed without cycling.

The best supplement stacks for every goal

New at Muscle & Strength

Ссылки на сайт

Посещаемость

What to Expect

Trending in Articles

Brain/Mood Stack

STACK THEM LIKE THIS

GH Stack

Weeks 1-2: Heavy Hitter

How to Stay on Track

Weeks 3-4: Intensity Boost

Energy Stack

STACK THEM LIKE THIS

Описание журнала

Mass Stack

STACK THEM LIKE THIS

Testosterone Stack

STACK THEM LIKE THIS