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Everything You Must Know About The Best Muscle Building Supplement
Creatine: What You Must Know About The Best Muscle Building Supplement
By Vince Del Monte – Author, No Nonsense Muscle Building
There are a number of critical muscle building supplements that we all know work because they’ve been proven both in the lab and among bodybuilders in the gym. You know the key players – they are most likely already in your cupboards and you consume them habitually – creatine, protein, some form of preworkout formula and a fat-burning/energy supplement.
These are the tried-and-true players but when it comes to declaring only one of these muscle building supplements king, who receives the crown?
Creatine Monohydrate.
Creatine is an organic molecule produced by the body (from the amino acids arginine, methionine and glycine) and is also found in dietary meat sources. More than a decade of scientific data has shown the significant impact creatine has on strength and power.
Although it’s not a fatu burner, creatine can help you trainer harder for longer periods, which is critical when dieting zaps your strength. Creatine is traditionally viewed as a offseason supplement, but I believe it can remain in your regimen right up to competition time.
A lot people ask me about cutting out creatine before a bodybuilding or fitness model show, because they believe it will make they look watery. I personally have not seen a negative impact of creatine taken right up to a contest, but if you wish to play it safe, you can cut it out two weeks before your competition day.
What is creatine ?
Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities.
Why should I take creatine ?
Muscles use ATP to derive the quick energy needed for muscle contractions when lifting weights. Therefore, the more creatine your muscles have, the more ATP they can make while you work out, and the longer and stronger your muscle can contract. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth. Simply, creatine supports longer and more intense workouts.
How do I take creatine ?
To load or not to load, that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons:
- Method 1: 7 days to load at 20 grams a day plus a maintenance of 3-5 grams a day afterward.
- Method 2: 3-5 grams a day all year round.
It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don’t have to go through all the hassle of loading.This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.
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The Top 3 Best Muscle Building Supplements
The Top 3 Best Muscle Building Supplements
By Vince Del Monte
When it comes to lifting for size and strength, boat loads of iron and buckets of sweat are summoned. Over the past eight years of bodybuilding I’ve resorted to three primary muscle building supplements, that have stood the test of time, and support muscle growth directly and indirectly.
In no particular order, here are my personal top 3 muscle building supplements to build into your bodybuilding budget:
Top Muscle Building Supplement #1: Creatine
Creatine is made from the three aminos arginine, glycine and methionine, creatine is technically is an amino-acid supplement, not an individual amino. There has been endless debate on whether to take creatine pre or post workout or both and which protocol works best.
During my research and experience, I’ve found that post workout creatine supplementation is more effective then pre-workout and does not require the traditional 5-day loading phase. For best results, take a dosage of creatine in your protein-shake immediately after a workout to prepare you for your next workout.
One way creatine boosts growth postworkout is by increasing levels of insulinlike growth factor-1 (IGF-1) in muscle. Whether you weight train or not, creatine has many other general health benefits: It guards against heart disease, provides antioxidant protection, can ease chronic fatigue syndrome, shields the brain against damage and can guard against skin damage.
I continue to use the original creatine monohydrate but most supplement products market multiple forms of creatine together these days.
DOSE: Bodybuilder over 200-pounds should consume 5 grams in the morning and 5 grams after a workout. Bodybuilder under 200-pounds should consume 2.5 grams in the morning and 2.5 grams after a workout. I recommend supplementing with creatine all year round and to only take a break when you go on vacation. This approach allows you to say “loaded” all year round and avoid the 5-day loading cycle.
Top Muscle Building Supplement #2: Zinc Magnesium Aspartate (ZMA)
The combination of zinc and magnesium aspartate plus vitamin B6 has been shown to increase anabolic hormone levels, include free testosterone and IGF-1, that could otherwise be suppressed in hard-training athletes.
ZMA can improve your quality of sleep. Enhanced recovery from workouts due to sleep efficiency, increased anabolic-hormone levels, and greater gains in strength and power are the reported benefits of ZMA supplementation.
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Muscle Building Diet Plan To Gain 10-Pounds In 4-Weeks
Gaining 10 pounds of muscle is not the easiest task in the world but it’s definitely not the hardest task either. Adding a deadline of 4-weeks make the task more challenging but absolutely realistic.
The key is to apply diligence and discipline to your the muscle building diet plan and raise your intensity when you pound the weights. If you’re goal is to pack on some brawn, I’ve designed a very simple muscle building diet to ensure you’re tipping the scale ten pounds heavier in a month’s time.
Let’s get started.
Bulking Up The Brawn!
Your muscles grow on calories – 20-22 per pound of body weight to be exact. A 180-pound man will have the challenge of consuming 3960 calories per day.
Unfortunately, not all calories are created equal, which means 3960 calories of chicken wings, bagels and sausages will have a huge difference on how you look naked versus 3960 calories of lean beef, oatmeal and egg whites.
Protein Portions Gone Wild
You’ll notice in the sample muscle building diet plan that you’re consuming 2 grams of protein per pound of body weigh (360 grams for the 180-pound bodybuilder), which is probably double your normal protein intake.
Why are you consuming so much protein?
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6 Pre Workout Muscle Building Supplements
6 body-energizing pre workout supplements that can make the difference between an average and a amazing workout.
By Vince Del Monte
If you’re like me, then you like to turn good into great every chance you get.
That includes your workouts.
I would rather have an amazing workout rather than an average workout.
Wouldn’t you?
As a fitness enthusiast and bodybuilder you are always trying to get to that next level of your physique, especially with short and t-shirt season fast approaching!
Today I want to cover six super star supplements that you can use 60-minute to 30-minutes before your workouts. This information is geared to my advanced readers, with at least one year of consistent weight training experience and looking for an edge.
You understand that nutrition and a professionally-designed training program are the key components to an amazing workout but you also admit that the difference between an average workout and amazing workout can be supplementation. Supplements do make a 5-10% difference so if you’re at that point in your training where that extra 5-10% is just what you need, I’ve got some killer preworkout formulas to improve your training.
As you know, my first body transformation from 149 pounds to 190 pounds – a gain of 41 pounds of muscle in 6 months – resulted from very little supplement use. Just whey protein powder, a multi vitamin and fish oils.
Over the past few years I’ve been experimenting with more supplements and a variety of pre workout rituals and I’m happy to share that these were six super star supplements that have had a solid impact on my workouts.
Remember, without eating quality carbohydrates and proteins 90-minutes before you workout, don’t expect for these six supplements to power you through your workout alone.
Super Star Supplement #1: Creatine
Unless you’ve been living under a rock you know that creatine is one of the most potent supplements ever discovered. Creatine can help you improve your lean muscle mass in as little as 2-weeks, boost energy, endurance, strength, power and even burn fat.
Top Reason To Use: The biggest benefit is that it helps create more intensity in your workouts, which is what separates the men from the boys in the gym. The longer and harder you can train, the more muscle you can gain and more fat you burn.
Dosage Guidelines: Males don’t need more than 5 grams before their workout and females don’t need more than 5 grams after their workout. Females can use as little as 2.5 grams before a workout.
INSIDER TIP: Drink a lot of water and don’t let it sit in your liquid for too long or else it’ll lose it’s potency. Also, don’t take creatine with alcohol or caffeine because creatine works by creating an osmotic affect (water storage), which leads to cells swelling with water.
I currently use Power XD from Blue Star Nutrition. Use the coupon code “maximize” if you pick this up and you’ll get some free stuff. The CEO of Blue Star, Adam Cloet, is a good friend of mine.
Super Star Supplement #2 Beta-Alanine
Beta-alanine is a non-essential amino acid naturally made in your body. Beta-alanine can boost muscular strength, power output, muscle mass, anaerobic endurance and aerobic endurance. When you exercise your body creates lactic acid, which is when you experience the burn feeling. This prevents you from being able to push your body to the max, maintain forceful muscle contractions and do more reps, which seriously hampers your ability to make new muscle gains.
Top Reason To Use It: Beta-alanine produces carnosine in your muscles, which leads to increased power, strength and endurance. You’ll also experience intense vasodilation/pumps from your first few doses of beta-alanine. This happens because beta-alanine produces carnosine and carnosine is a precursor to producing nitric oxide.
Dosage Guidelines: No more then 3-5 grams per day is needed to significantly boost carnosine levels.
INSIDER TIP: It takes about 3-4 weeks to feel a big difference but you should stay on it for at least 3 months minimum to optimize carnosine levels.
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Beware of the FAKE BLOGS and Acai Berry Scams
It takes a lot to upset me but today my blood is boiling… I swear I’m going to find out who these fake bloggers are, visit their home and wait in their driveway with a 9 iron. Want to come with?
I would never resort to violence… but that’s what I feel like doing when I just found these fake blog sites are using my after pictures to sell their Acai Berry weight loss miracle supplement.
What REALLY got me mad was that their ads (they usually say “1 Rule To A Flat Stomach – Obey” are running EVERYWHERE, even on porn sites and I was notified by a reader that they saw my FRIGGIN after pic on a PORN SITE, linking to a FAKE BLOG that eventually promoted the Acai Berry – which is just glorified and expensive fruit juice you don’t need to waste your money on.
Stay with me…cause I’m
typing fast right now.
These fake blogs are not selling just weight loss, they are selling anything that can be sold in a bottle/pill. They have infiltrated the entire Internet with Resveratrol products, Colon Cleanse products, Wrinkle “Cures”, Men’s muscle building supplements and more. If you ever land on a fake blog site, get off FAST.
If you see ANY ads that look like this…
1 Rule of a Flat Stomach – Obey
or
3 Rules of a Flat Stomach – You Must Obey
or
New Jersey Mom Got Skinny by Following 1 Rule
or
Chicago Mom Lost 52 lbs following 2 Rules
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A world famous fitness coach and author, Vince DelMonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.
