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Crate Of Gains Supplement List and Explanation

Caffeine

Caffeine is one of the cheapest and most effective weight loss and strength supplements.

Weight loss – Ingesting caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream. This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine boosts your metabolism slightly and helps you burn fat.

Energy – caffeine is a stimulant. It increases alertness and wards off drowsiness temporarily, which means that you can perform certain tasks for longer. However, this isn’t just limited to mental tasks. This includes physical tasks as well, such as running or lifting weights.

Caffeine is a great supplement but it can be taken in a massive amount of ways and each way is not equal. Caffeine is best taken as simple as possible such as in pill or powdered form while the worst types are in energy drinks or carbonated beverages because of the fact there are soo many other shitty chemicals in there which are in the end doing more harm than good to your systems. (ill admit though I love my energy drinks and it sucks to have the research prove they suck ass) haha

Beta Alanine

Beta Alanine – is a naturally-occurring beta-amino acid and a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5, or pantothenic acid. Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA. For those that don’t know this is why most people experience a caffeine like reaction.

Benefits – The sports benefit of supplementing with beta-alanine lies mostly in its ability to raise muscle carnosine concentrations. In fact, beta-alanine is the limiting amino acid in carnosine synthesis, meaning that its presence in the bloodstream is directly tied to muscle carnosine levels. aside from being a potent antioxidant, carnosine is one of your muscles’ first lines of defense against the buildup of hydrogen ions (H+) during high-intensity exercise. This rise in H+ dramatically lowers the pH within muscle cells, negatively effecting enzyme function and muscle excitation-contraction coupling events that support continued, high-intensity output. Put simply, a drop in muscle pH is a major contributor to muscle fatigue. Beta Alanine is best for improving short-to-medium duration high-intensity muscle performance. Beta Alanine is best taken for cycled 4 – 9 weeks unless supplemented with taurine which makes cycling unneeded.

Conclusion –  Beta Alanine is probably the most consistently effective performance-enhancing supplement to hit the sports nutrition market since creatine, beta-alanine is an ingredient I strongly recommend athletes to keep in their arsenal.

Creatine Mono

Creatine Mono – is the most cost-effective dietary supplement in terms of muscle mass and strength gains. Creatine can help support protein synthesis, which helps muscles grow. There have been many studies done to try and determine which dosage of creatine will give athletes higher performance levels. Most studies done on creatine used approximately 20-30 grams per day. Creatine supplementation could increase the amount of creatine in the body, thus improving performance in high power and speed skills. “Muscle stores of CP may split and release energy for the rapid resynthesisis of ATP, although the supply of CP, like that of ATP, is limited. The combined total of ATP and CP might sustain maximal energy production for approximately 5-10 seconds of maximal effort.

Niacin

Involvement of Niacin, an essential B vitamin, in cellular energy production means that it is essential for healthy cardiovascular function, nervous system function, and immune function. Niacin nutritionally supports cholesterol levels already within the normal range.

Niacin in doses over 50 mg can cause flushing – red and itchy face and neck – when ingested in a non-time release form. Niacin is available in time-release tablets, and these products have less flushing reaction. These products release niacin slowly throughout the intestinal tract, which still presents the liver with a large niacin load. Simple, time-released niacin products have been associated with elevated liver enzymes in some users

Agmatine Sulfate

Agmatine ((4-aminobutyl) guanidine, NH2-CH2-CH2-CH2-CH2-NH-C(-NH2)(=NH )) is a by-product of Arginine that is produced through a process called decarboxylation. It is basically Arginine with the carboxylic acid end removed.

Agmatine is a pain fighter. This can be beneficial to the athlete in two ways: It can potentiate the effects of analgesics used during recuperation from injury and It has the potential to aid post-workout recovery.

Agmatine enhances insulin production leading to better insulin response. This allows for positive effects in attaining body composition goals. Agmatine acts on various hypothalamic and pituitary peptide hormones such as LH and GH. These will have subsequent effects on other hormones like IGF-1. Control of the hormonal environment of the athlete and you will perform better, look better and feel better. Agmatine possesses anxiolytic (relieves anxiety) and antidepressant properties offering potential control of cortisol levels in the stressful life of the athlete. Agmatine modulates nitric oxide (NO) through different ways. It stimulates some types of nitric oxide synthase (NOS) while inhibiting others. This is essential to the proper functioning of the polyamine biosynthetic pathways. Agmatine acts on catecholamine (Epinephrine > Norepinephrine > Dopamine) release. These endogenous compounds are part of nearly every action in the body. Most notably for the athlete is the role that this compound would ultimately have in both energy production and aiding anticipation of the stress afforded by competition. However, there are also well-established roles that epinephrine can have on the body that includes: Increasing endurance, enhancing performance, Decreasing body fat, Agmatine has an antioxidant role.

Caffeine Citrate

is a combination of caffeine anhydrous, citric acid monohydrate, and sodium citrate dihydrate. [12] This combination of compounds does not occur naturally and requires lab synthesis to produce.

Caffeine citrate has recently gained popularity in the fitness community because it appears to raise caffeine blood levels faster than other caffeine sources. Whereas caffeine blood levels peak 60 to 120 minutes post-ingestion of caffeine anhydrous, caffeine blood levels peak as quickly as 30 minutes post-ingestion of caffeine-citrate. Although caffeine citrate acts faster than caffeine anhydrous, it has one major drawback – 20mg of caffeine citrate provides only 10mg of active caffeine. This means, milligram per milligram, caffeine citrate provides 50% less caffeine than caffeine anhydrous. We should expect these findings considering caffeine citrate includes two other ingredients whereas caffeine anhydrous does not. Caffeine citrate may be the ideal stimulant for those looking to increase energy as quickly as possible and are willing to double the dose to do so.

Choline Bitartrate

Choline Bitartrate can improve your rate of learning and cognition.  For people who struggle with reading comprehension and retention, this is a product that can help considerably.  Choline is used by athletes to suppress fatigue and to build their body. Other uses include controlling asthma, preventing cancer, and reducing cholesterol levels. Choline is essential in the nervous system and may also reduce your chances of contracting breast and colon cancer.  Low levels of choline in pregnant women may causes premature births and negatively affect the baby’s brain development.

Choline Bitartrate works as an antecedent to trimethyline. Choline is an essential antecedent to acetylcholine. Acetylcholine is a neurotransmitter. It assists the body to manufacture HDL (good cholesterol) and lipotropic managers. Lipotropic agents aid in conversion of fats into useful products.

Choline Bitartrate supplements are available as a powder, capsules, and tablets.  The recommended dosage for adults is 650mg to 2 g daily with 3 g being the upper most limit for consumption.

Hordenine HCL

First of all hordenine HCL is purely a natural supplement so one shouldn’t be afraid of taking it. It is basically belongs to the alkaloid family of chemicals and is nowadays famous for its strong stimulant effects. Through natural stimulative property Hordenine has the capability to both assist with burning fat and boosting up your energy level for a better workout. The hordenine extract naturally comes from barley plant’s roots, while they are developing from seeds. It can also be found in various plant families such as bitter orange plant etc.

So people usually ask about the benefits of using this powerful hordenine supplement. Well, majority of its benefits are very obvious. Firstly, it has become grand addition to bodybuilding routines as because of its great stimulant effects. It provides a comparatively long lasting boost in the body, as after ingesting in the body it reaches to the peak within ninety minutes. Its quality to dovetail with many bodybuilding routines and exercises makes it a first choice of many people.

There are some additional benefits of hordenine in terms of weight loss. It has been proved by the studies that hordenine is helpful in increasing metabolism, leading to reduction of fat and higher processing. Again this is a huge benefit for those who want to lose weight through increasing the level of healthy exercise as they not only get benefit of fat burning from hordenine supplement but also they get more energy for their hard workout.

Gamma Aminobutyric Acid

GABA has some startling effects on promoting fat loss. How does this work? GABA stimulates the production of Human Growth Hormone (HGH). It is HGH that has been found in studies to facilitate the metabolism of fats in the body. HGH is also known for it?s powerful muscle-building effects. Awesome! Increasing HGH is definitely a good thing, especially for bodybuilders. HGH tends to decrease naturally with age, so the older you get, the harder it is to lose fat. That’s one reason GABA has become so popular.

Other studies have shown that GABA increases the body’s sleeping cycle and patients reported much more vivid dreams. Getting a good night’s sleep and obtaining more rest can lead to more energy throughout the day. Not to mention, increasing fat loss and promoting muscle growth also leads to an increase in energy. More energy feelings of vigor are common side effects of supplementing with GABA!

Last, GABA has been shown to be very effective in treating pain associated with arthritis or the lower back. Most scientific research indicates that the proper amounts of GABA to take per day is a minimum of 2 grams. Better results have been found when supplementing with 5 grams per day. For serious results, studies have found that supplementing between 5 and 18 grams works well.

Yohimbine HCL

The use of yohimbine for weight loss is inconclusive. Some research has been conducted, and some of the key studies will be reviewed below. Keep in mind, though, that just because investigators have conducted research on using the supplement yohimbine, does not mean that such studies should automatically be used to endorse the self-prescribed use of this supplement.

Alpha-2 receptors are common in sites of the body that tend to preferentially accumulate fat; abdomen, breasts, buttocks and thighs. When exposed to circulating catecholamines, such as norepinephrine and epinephrine, alpha-2 receptor sites inhibit lipolysis (the release of fatty acids), while the beta receptors stimulate lipolysis. Generally speaking, epinephrine, norepinephrine, glucagon, adrenocorticotropic hormone (ACTH), and growth hormone stimulate the release of fatty acids from adipose tissue into the blood stream. Once in the blood stream, fatty acids are usually rapidly oxidized if the fatty acid blood concentration is not elevated from fatty acid input resulting from a meal.

L-Tyrosine (N-Acetyl-L-Tyrosine)

L-Tyrosine – is considered a non-essential amino acid and is formed from phenylalanine in the body. While the body can convert phenylalanine to tyrosine, it cannot convert tyrosine to phenylalanine. Tyrosine is the parent compound and thus essential for the manufacture of the catecholamine hormones/neurotransmitters including: dopamine, dihydroxyphenyalanine (DOPA), norepinephrine, and epinephrine, in the central and peripheral nervous system and adrenal medulla, and thyroxine and triiodothyronine by the thyroid gland.

L-Tyrosine has a caffeine like effect with it as well which is why it is found often in many pre workouts. L-tyrosine may help athletes avoid overtraining, due to its ability to offset fatigue.

L-Citruline Malate

L-Citruline is another amino acid, which is especially important for those who are looking to build muscle. The primary role of L-Citrulline in the body is to support the optimization of blood flow to the tissues, which is critical for helping you not only perform your workouts to the best of your abilities, but also to speed up recovery. Secondly, L-Citrulline also plays a role in the urea cycle, where it helps to reduce the amount of lactic acid build-up you experience during your workouts. Avoiding this build up of lactic acid is important in helping to reduce the overall levels of fatigue you feel during the workout, and in addition, if you happen to have ammonia levels that become too high due to lack of lactic acid removal, it can be fatal.

Acetyl L-Carnitine

Acetyle L-Carnitine is often categorized as an amino acid, L-carnitine isn’t technically an amino. It is considered a “vitamin-like” and “amino acid-like” compound that is related to the B vitamins. When it was first studied back in the 1950s, L-carnitine was referred to as vitamin BT. The most critical role that L-carnitine plays in the body is in helping to transport fat, particularly long-chain fatty acids, into the mitochondria of cells. Once there, they can be oxidized—used as fuel—to generate adenosine triphosphate, or ATP. L-carnitine does this cellular work this both when you exercise and rest, but research confirms that it is especially effective during intense exercise. A recent study out of Scotland concluded that in addition to its fat-transporting work, L-carnitine also enhances insulin’s actions on muscle cells. What this means is that L-carnitine can help keep blood glucose levels low, even following a carb-rich meal, while also aiding in glycogen repletion.

Macunna Pruriens Extract

Macunna Pruriens Extracta is a very beneficial supplement for bodybuilders. It is high in the amino acid L-Dopa which helps lower cholesterol and blood sugar levels. L-Dopa has been used as an anti-Parkinson’s disease drug. Another benefit of Mucuna, is that it can increase the production of HGH (Human Growth Hormone). An increase in HGH levels can increase the body’s ability to build lean muscle and break down fat. Mucuna has also been shown to have diuretic effects. It increases tissue resiliency and improves coordination. Mucuna can also increase testosterone levels, which in turn can lead to increased muscle mass and strength. In history, Mucuna has been used as an aphrodisiac. It is still used to increase libido in both men and women, and can help with erectile dysfunction. It was also used to treat depression, nervous disorders, and to help improve mental alertness.

Beta Ecdysterone

It’s known by other names of course, the technical name is 20-Beta-Hydroxyecdysterone and other common names are: ecdisten, ecdysone, isoinokosterone, 20-hydroxyecdysone and ecdysterone. Interestingly, it was first discovered in insects acting as an invertebrate polyhydroxylated sterolic growth hormone. Actually, insects depend on it for their survival. Beta Ecdysterone has a huge list of benefits starting with Muscle growth and continuing onto A Drastic Increase in Lean Body Mass, Increased Endurance, Stimulates Metabolism, Improves Nerve Function and Enhances Erythropoiesis (the development of mature red blood cells (erythrocytes)), Decreases Blood Sugar, Reduces Adipose Tissue, Improves Nearly Every Bodily Function Including Brain and Liver, It’s Safe and Effective for Men, Women, and Even Teenagers, Prevents the Loss of Muscle Mass while Promoting Growth of Muscle Fibers and has not been proven in any studies to have any side effects

Instantized BCAA

The “branched chain” amino acids (BCAA’s), leucine, isoleucine and valine are so called because the side chains of these amino acids (the part of the molecule that differentiates the amino acids) are made up of non-linear (branching) carbon chains. The BCAA’s are essential amino acids, meaning that they must be consumed in the diet (rather than manufactured in the body) and constitute a more than one third of the amino acid composition of skeletal muscle

Benefits- During high intensity exercise, the BCAA’s are oxidized for use as fuel and to maintain oxidative metabolite concentration. Supplementing with BCAA’s reduces exercise-induced muscle proteolysis (breakdown)) and also stimulates muscle protein synthesis. Daily BCAA supplementation may also reduce muscle damage, promote strength recovery and even enhance blood oxygen carrying capacity.

Of the three BCAA’s, leucine plays a special role in skeletal muscle metabolism, in particular by exerting an anti-catabolic and anabolic effect on protein metabolism. Leucine metabolites that have been sold as sports (HMB) or animal feed supplements (keto-isocaproate) also exert anabolic effects in humans and growing animals. In fact, leucine incorporation into skeletal muscle has long been used as a marker of muscle protein synthesis and oxidation. Because leucine so powerfully stimulates muscle protein synthesis, some researchers have suggested L-Leucine supplementation to combat age-associated loss of skeletal muscle mass (sarcopenia).

Microized Creatine Monohydrate

Creatine Monohydrate is a naturally occurring compound found in the human body and obtained in the diet primarily from meat and fish.

Benefits-  Creatine is a popular supplement among active individuals because of its ability to serve as an energy reservoir, especially during intense physical exertion.* During short, intense bursts of activity, the body breaks down adenosine triphosphate (ATP) into adenosine diphosphate (ADP) and phosphate for energy. Creatine helps the body convert ADP back to ATP, providing greater amounts of ATP for energy, which may support increased short-term endurance and strength.* Creatine can also be stored for later use by cells creating the “energy reservoir” active individuals desire.* NOW® Creatine Monohydrate is 100% pure and contains no additives or preservatives.

Glutamine

is an α-amino acid that is used in the biosynthesis of proteins. It contains an α-amino group (which is in the protonated −NH3+ form under biological conditions), an α-carboxylic acid group (which is in the deprotonated −COO− form under biological conditions), and a side chain amide which replaces the side chainhydroxyl of glutamic acid with an amine functional group, classifying it as a charge neutral, polar (at physiological pH) amino acid. It is non-essential and conditionally essential in humans, meaning the body can usually synthesize sufficient amounts of it, but in some instances of stress, the body’s demand for glutamine increases and glutamine must be obtained from the diet.

Benefits -Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.

This is especially useful for people ‘cutting down’. Especially during summer when you’re trying to get rid of some body fat without losing any muscle. Glutamine is needed throughout your body for optimal performance. Your small intestines requires the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine levels deplete during workouts, bodybuilders are more susceptible to illnesses – this is why L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the ‘maintenance’ effects of L-Glutamine.

Theacrine

is a compound that’s chemically similar to caffeine and is known for its potent ability to act as a stimulant.

It’s an alkaloid molecule – which simply means that it’s a naturally occurring substance derived from plant extracts. In its natural form, Theacrine is typically found in a traditional Chinese tea known as Camilla assamica, or as it’s more commonly known,Kucha. However, its Theacrine’s other unique performance enhancing properties that have some hailing it as the next breakout star of the supplement industry, and it has been added to a few new pre workout supplements and fat burners in 2014.

Benefits-The mechanisms of theacrine parallel that of caffeine for the most part, and while it seems to have a stimulatory effect in research rodents it occurs at a higher dose (and the exact oral dose where it peaks with theacrine is not known).  one study that noted stimulation with theacrine failed to find any tolerance over the course of seven days, a time frame where caffeine would normally show tolerance. This suggests that the body either does not or may have a reduced tolerance to theacrine.

L-Arginine

In the body, the amino acid arginine changes into nitric oxide (NO). Nitric oxide is a powerful neurotransmitter that helps blood vessels relax and also improves circulation.

Benefits-L-arginine is a naturally occurring amino acid that may help to increase blood flow (in some populations) and anabolic growth-hormone secretion. This helps increase lean muscle mass/strength/power, promotes faster recovery from exercise, and improves the work capacity of active muscles.

L-arginine also improves the process of clearing waste products from your muscles. This may result in a reduced sense of fatigue.

D-Aspartic Acid

The primary interest in D-Aspartic Acid is centered around its role in the regulation and release of testosterone in the human body.

Supplementation of D-Aspartic Acid is linked to an increase in synthesis of testosterone which continues for some time after finishing supplementation.  These promising results are probably due to the fact that the D-Aspartic Acid collects in the male testes and continues to boost testosterone synthesis even when the supplementation has stopped.

The D-Aspartic Acid form is much more bioactive than its L-aspartate cousin both in increasing testosterone and in brain activity.

Taurine

Taurine is an amino acid that was once labelled as non-essential simply because it is manufactured by our bodies, therefore the need for it as a supplement was not necessary. Nothing could be further from the truth and today taurine is considered an essential amino acid that is vital for many of the processes carried out within our bodies.

Benefits-Studies suggest that taurine may help increase muscle endurance by up to 50%. One way that taurine may enhance endurance is by helping the heart to pump more blood to the muscles, as one German study reported. And we’re not just talking about the type of endurance you associate with cardio.

A separate study found that subjects who consumed a drink containing taurine before a workout were able to complete more reps on the bench press than when they consumed a placebo.

ALCAR

This supplement is simply a derived form of the amino acid Lysine. The name is a reference to the fact that it was first isolated from meat. The supplement variety is absorbed through the intestines into the bloodstream (this is improved when taking together with sodium). The acetylated version is generally considered to be the most effective since it offers a higher absorption rate and bioavailability

Benefits-For starters ALCAR, Acetyl L-Carnitine, can help with a number of health issues and conditions, including promoting heart health and reducing nerve pain. Many individuals also use this supplement before exercise as well as it helps boost motivation and promotes fat loss.

ALCAR also has the potential to improve the brain. It is thought to help increase the release and/or production of a powerful neurotransmitter known as Acetylcholine. This neurotransmitter plays a vital role in memory formation, learning capacity, and a number of additional cognitive processes. Many users also report having a sense or feeling of mental energy, clarity of thought, and calm focus.

This supplement also has the benefit of being a powerful anti-oxidant. This helps to scavenge free radicals and remove other toxins and poisons. Furthermore, it helps to improve the efficiency of communication between neurons within the brain

Hordenine HCL

Hordenine (N,N-dimethyl-4-hydroxyphenylethylamine) is a natural phenethylamine compound that occurs in different plants, notably barley grass. It is structurally related to the amino acid tyramine.[1]Methylation of tyramine creates N-methyltyramine and Hordenine.

Benefits-Users supplement Hordenine for three main effects: fat loss, appetite control, and energy. It is used in many bodybuilding pre-workout stacks for its synergistic effects with PEA

PEA

Also known as PEA, Phenylethylamine is a supplement derived from the amino acid phenylalanine. This substance is also found to occur naturally in chocolate and several other foods. This chemical is also believed to affect mood. It has been known to induce a natural high or euphoria

Benefits-The most immediately noticeable beneficial Phenylethylamine side effects is an elevated mood and an overall feeling of well being. Another reason for these feelings is due to the slightly increased blood pressure and elevated blood glucose levels

The most immediately noticeable beneficial Phenylethylamine side effects is an elevated mood and an overall feeling of well being. Another reason for these feelings is due to the slightly increased blood pressure and elevated blood glucose levels

Creatine HCL

Creatine is a naturally occurring chemical found within the body, normally in the muscles. It is also found in certain foods and may be obtained through supplementation. It is widely used among athletes in a wide range of sports for the primary purpose of improving exercise performance and increasing muscle mass. Creatine HCL is one of the newest iterations of creatine to hit the market; however, it is also significantly more potent.

This is the primary difference between Creatine HCL and other types of creatine like monohydrate. It does not require a loading phase and calls for a significantly smaller dosage while still delivering the same

Benefits-Creatine hydrochloride’s main benefit is helping to build muscle faster and easier. This is thought to be due to an increase in the production and supply of ATP to working muscle cells. This also provides more energy to the muscles, helping to avoid lactic acid build-up and allowing for longer and more intense workouts.

When considering the various types of Creatine, HCL is water soluble. That means that it is more easily absorbed into the bloodstream, which reduces typical side effects seen in other types of Creatine (bloating, digestive issues, and water retention). Additionally, it may be used continuously without any detrimental effects, and there is no required loading period in order to build up its effectiveness.

Creatine HCL is also much more highly concentrated than other forms. This makes it so that you do not need to take very much in order to receive beneficial effects

Synephrine HCL 99%

Synephrine Hydrochloride is an extract most commonly taken from the immature Bitter Orange (Citrus aurantium) plant but is found in many other citrus plants including Seville oranges, mandarin oranges, clementines, Marrs sweet oranges, Nova tangerines, and grapefruits.

Benefits-Synephrine is a popular alternative to stimulants, which can leave people feeling irritable, jittery, or wired.

One of the great qualities of Synephrine is its ability to increase both energy and metabolic rate without increasing heart rate or blood pressure. This curious effect has led to its rise in popularity as a weight-loss and energy pumping aid.

Synephrine works on the adrenergic receptors in the brain. By targeting adrenergic receptors related to things like reduced appetite, high metabolism, cholesterol metabolism, and fat burning, Synephrine is able to produce stimulant-like effects without the increased blood pressure and vasoconstriction.

For weight loss, Synephrine is in a league of its own. It has been repeatedly studied for its fat burning effects, and it has shown to increase lipolysis (breaking down fat for use as energy).

While increasing your metabolic rate, Synephrine might also lower your insulin resistance as well.

Many people take Synephrine before hitting the gym. Synephrine has shown to aid athletic activity, and with its energy benefits some people feel more eager to put in a hard day’s work

zinc magnesium aspartate

Magnesium Aspartate is a supplement that some use to address deficiencies of Magnesium in the blood, although many have also used this supplement to manage irregular bowel movements and indigestion [1]. Low levels of Magnesium in the blood have been associated with many symptoms including headaches, loss of appetite, nausea, vomiting, fatigue, weakness, reduced glucose tolerance, and, in extreme cases, numbness, tingling, seizures, personality changes, abnormal heart rhythms, and muscle cramping

Benefits-The vitamin Magnesium is crucial for the proper functioning of the body’s cells, nerves, muscles, bones, and heart. It has also been suggested that it may play a role in reducing cholesterol, metabolizing carbohydrates, and synthesizing proteins [3]. Appropriate levels of Magnesium also provide some protection against certain cognitive disorders [5].

When supplemented, Magnesium has demonstrated sedative qualities on a cellular level by aiding in the reduction of blood pressure levels and increasing sensitivity to insulin [5]. One study evidenced improved muscle quality in pigs that were given Magnesium Aspartate supplements

Higenamine

Higenamine is a chemical compound which has traditional uses in Japan and China. In China, it became well known for its homeopathic abilities in regards to promoting breathing and cardiovascular health.Higenamine is now used as a replacement for DMAA with its stimulant and fat burning abilities.

Benefits-Higenamine has tremendous benefits when used as a pre workout supplement to help increase energy, improve focus, and enhance mental clarity. Unlike many other stimulants, higenamine does not constrict blood flow.[6] This can be quite useful for athletes, especially those engaged in weight training and other explosive type of sports since they can continue to see benefits from their nitric oxide supplements at the same time as using Higenamine

l-arginine alpha ketoglutarate

Maintaining a peak level of physical fitness requires a significant level of exertion from the body—a level that some struggle to reach without the aid of certain supplements. L-Arginine Alpha-Ketoglutarate, a chemical found in the body, is one such supplement that can help you push past your plateaus and reach your fitness goals.

L-Arginine Alpha-Ketoglutarate works by increasing the nitric oxide levels in your blood, resulting in dilation of the blood vessels as you workout. For this reason, the supplement is very popular among body builders and those who enjoy extreme workouts, as dilation of blood vessels allows enhanced delivery of oxygen and nutrients to the muscles during exercise. As a result, many feel it improves weight training by providing muscles with greater strength.

L-Arginine Alpha Ketoglutarate also works throughout various body pathways to not only develop muscle, but also heal serious wounds

Benefits–Arginine Alpha Ketoglutarate provides many benefits to the health conscious. Not only does it help to promote increased blood flow to the working muscle, it also helps to reduce the excess ammonia that results from strenuous physical activity [2]. It has also been shown to boost the health of numerous organs including kidneys, liver, and the gastrointestinal tract.

There is also evidence that L-Arginine Alpha Ketoglutarate can help with bacterial infections, yeast infections, and eye problems. Additionally, L-Arginine Alpha Ketoglutarate may help protect the heart from damage resulting from poor blood flow and muscle breakdown that comes with surgery or significant physical trauma

Theobromine

heobromine is considered to be an alkaloid, which means that it is a nitrogen-based compound. It belongs to a group of chemicals known as the methylxanthines. As far as the structure of this compound is concerned, it is actually a close chemical relative of caffeine. In addition to its stimulant properties, theobromine supplement also promotes heart health, good cholesterol levels, and more.

Benefits-Theobromine supplement is noted to have benefits that are similar to those of caffeine; however, it is not as strong. It is considered to be a stimulant, although it does not affect the central nervous system. Sometimes this supplement is even used to help relax the bronchial muscles in the lungs, by acting on the vagus nerve which runs from the lungs to the brain.Theobromine has also been discovered to dilate blood vessels and allow for an increased blood flow.There are also a number of benefits that can be helpful to athletes like body builders and weight lifters. This includes increasing nitric oxide synthesis within the body. This helps to give you a better pump, especially when used as a pre-workout supplement.

Trimethylglycine

There are a number of interesting benefits and effects which may be attributed to Betaine Anhydrous. People who suffer from high levels of homocysteine in their systems will be happy to hear that this product may help improve their general health, since the main function is to lower these levels. Others who are interested in losing weight naturally, or even athletes looking to gain muscle mass may be interested in this supplement as well.

Benefits-There are many TMG supplement benefits.The primary benefit of betaine is the reduction of homocysteine levels within the body. Homocysteine is a potentially toxic substance that is often created during the process of meat digestion. This toxicity is even thought by many researchers to contribute to joint problems, cardiovascular issues, and even skeletal deformities. Betaine Anhydrous is also a potential help to people suffering from inherited amino acid disorders which cause the body to produce too much homocysteine.

Betaine benefits intestinal function and a number of other bodily processes. The supplement aids in cell production and may help to protect the kidneys and liver. There is also some evidence to suggest that it helps to protect DNA and DNA formation.

Studies on animals also indicate that Betaine Anhydrous may even have lipotropic effects, helping to promote fat loss through the oxidation of lipids. Along the same lines, it has been known to improve digestive efficiency and possibly also lead to increased lean mass production.

Schizandrol A

Schizandrol A, or Shizandrol A, is an extract from Schisandra chinensis which is a woody vine that grows in Northern China and the far East of Russia.

Schizandrol A is an important lignan found in Schisandra. It has shown many promising health-promoting properties, and it continues to be researched today as an exciting natural compound.

While traditional Chinese plants have found the potent adaptogenic properties of Schisandra a must-have for generations, we are just now beginning to understand the underlying scientific principles behind

Benefits-Schizandrol A is shown to promote the body’s healthy response to stressors, such as increased stimulant intake or a stringent workout routine.

Intracellular calcium levels have been shown to diminish after administration of Schisandra extracts along with protection from glutamate-related toxicity. Since Nitric Oxide and cortisol levels were so heavily affected by this, it could explain the stress fighting and health giving properties of Schizandrol A.

The purported highly energized effects of Schizandrol A could come from the cholinergic properties recognized in Schisandra extracts.

Extracts from Schisandra have also demonstrated the ability to reduce levels of transaminase, creatine phosphokinase, and lactate levels. This could account for the adaptogenic side effects of the Schizandrol A extract. Schizandrol A may also be a powerful antioxidant.

Increased brain function and memory is also associated with Schisandra extract, as this may be due to Schizandrol’s ability to increase focus and mental energy

Methylsynephrine

Methylsynephrine is derived from the bitter orange plant that is native to Africa and tropical Asian countries. It is similar in chemical structure to synephrine, except that methylsynephrine includes a methyl group. This methyl group increases binding affinity, making methylsynephrine more potent.

Benefits-Methylsynephrine benefits those suffering with indigestion, nasal congestion, certain allergies, chronic fatigue, complications of the liver and gallbladder, headaches, certain viruses, and nerve and muscle pain.

Methylsynephrine also used by some for weight loss purposes, and is even a component in certain weight loss products. Methylsynephrine’s role in boosting metabolism contributes to its role in weight loss.

L-PhenylaL

-Phenylalanine is an essential amino acid obtained from food or supplements. This amino acid helps to form the building blocks of protein. It is also needed in the formation and development of brain chemicals. L-Phenylalanine is found in a wide variety of foods like meat, fish, eggs, milk, cheese, and nuts.lanine

Benefits-L-Phenylalanine is actually a precursor to tyrosine and thyroid hormones. Since thyroid hormones play an important role in the regulation of the metabolism, this could be a great supplement to take for help with weight management.

L-Phenylalanine is also great for balancing mood due to its ability to positively affect a number of brain chemicals. This includes dopamine and norepinephrine, both of which have been shown in recent research to balance out mood and also combat anxiety.

L-Phenylalanine also helps stimulate a number of brain chemicals leading to improved memory and cognitive function in a wide variety of people. There is also some evidence supporting the fact that L-Phenylalanine may be a useful pre-workout supplement.

Another exciting benefit of L-Phenylalanine is for help with chronic pain and fatigue. However, these effects have not yet been proven and need to undergo further testing

Octopamine HCL

Octopamine HCL (β,4-dihydroxyphenethylamine) is a biogenic amine that is found in vertebrates and invertebrates. Octopamine is produced via the amino acid tyramine through the enzyme tyramine beta-hydroxylase.

Octopamine has been found to be in high levels in the hypothalamus of vertebrates, and it is chemically similar to the catecholamine noradrenaline, more commonly known as norepinephrine.

Benefits-Many use Octopamine for fat-loss and to maintain a healthy weight. This is based mostly on the fact that it releases norepinephrine and works much like it in the body. Octopamine can be combined with other supplements to compliment exercise and a healthy diet in order to lose weight.

Increased levels of norepinephrine have been shown to increase satiety and reduce fat. It plays a major role in many weight loss and weight management systems.

Octopamine has also been indicated in the wake/sleep cycle. Again, norepinephrine systems are linked to the powerful energy potential of the central nervous system. Octopamine, like norepinephrine, connects to adrenergic receptors, increasing wakefulness.

Octopamine is thought to produce very energizing effects, which may increase the metabolism, and in turn, burn fat.

Chromium Picolinate

Chromium is an essential mineral that works with insulin in the body to help support healthy glucose levels and increase the utilization of proteins, fats, and carbs . When treated with picolinic acid, the bioavailability of the chromium increases significantly. This is due to picolinic acid’s ability to oxidize the neutral chromium into a water soluble ion, as well as the picolinate ligands’ possible ability to enhance intestinal absorption of ions in the 2+ and 3+ oxidation states. These factors both make the chromium picolinate salt much easier for the body’s cells to absorb

Benefits-The most noticeable effect and reason that many people choose to supplement with Chromium Picolinate is for its ability to increase the amount of body fat burned during a diet. By helping your cells process glucose more effectively, weight loss comes easier when coupled with a workout or diet plan. This increased efficacy of the body’s glucose also plays an important part in the building of new muscle mass.

On top of the weight loss aspects and ability to help increase the effectiveness of muscle building workouts, Chromium Picolinate can help optimize healthy insulin function. Sources also indicate that individuals are increasingly likely to grow Chromium deficient with age, so Chromium Picolinate supplements are a great way to manage this deficiency, before or after it occurs

L-lysine

L-Lysine, more simply known as Lysine, is an essential amino acid that must be obtained through diet or supplementation. Some common dietary sources include fish, meats, cheeses, and soy; however, direct supplementation guarantees you are getting an accurate dose to reap maximum benefits.

Lysine is a building block for protein and is essential for a number of functions including muscle growth, carnitine production, calcium absorption and more. Because of this, lysine is a popular preworkout supplement and is a frequent addition to preworkout stacks. Lysine also has potential as an anxiolytic, helping to regulate stress.

Benefits-Lysine is able to provide anti-anxiety benefits by regulating serotonin levels. One theory as to why it works is lysine affects serotonin receptors specifically in the intestinal tract. A rat study found that unnecessary stimulation of these intestinal receptors is linked with anxiety. Lysine counteracts this hyperactivity as it is a serotonin agonist.

The correlation between lysine and reduced anxiety has been shown in human research as well. In one study, a group of 93 individuals whose diet is high in grains (and therefore low in lysine) were given lysine-fortified grains instead. This directly resulted in reduced anxiety markers, including cortisol levels.

Lysine is also a popular preworkout supplement due to its synergy with Arginine When paired together, these two supplements enhance growth hormone production. Lysine is also vital for building and maintaining muscle as low levels of lysine are linked with slower protein synthesis, which is how your body repairs and builds muscle following a workout. When combined with vitamin C, lysine converts into carnitine, which your body then uses to metabolize fat.

Lysine also has positive implications for bone and joint health. Lysine is able to enhance calcium absorption as well as decrease the amount of calcium excreted through urine. This affect is amplified by the addition of arginine, as this synergistic pairing activates the cells responsible for bone growth as well.

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We Are All Constantly Perfect

I had this talk with a friend a few nights ago about perfection. She told me she was a mess and not good at all and I said to her she was “perfect” and she immediately responded with “no one can be perfect” which made me think of something I read long ago that said “if no one is something couldn’t we all be that thing, unless someone has achieved and defined something then there it does not exist but in each one of our minds with a differed definition.”.

If I asked Hollywood to describe perfection they would have a completely different idea than I would and if I asked you what perfection meant you would have a completely different definition of it as well. So that’s where I begin my point in we are all “perfect”.

I was asked by a psychologist a few months back “why do I want to grow soo much?” and I answered simply “because I want to be great and perfect” and she looked at me with care in her eyes and said “zack you are already great” and I didn’t disagree at all. I am great but I want to be greater as I hope and think all humans should think and this is where this idea and thinking stemmed from originally.

My definition of perfection is all based around constant growth. My definition of growth is constantly growing and expanding. I am my definition of perfection my mind, body, and spirit but every day I expect more from myself in all those categories. My definition of perfection grows. From when I started this at 12: 30pm to now at 12:50pm I have always been perfect but my definition of perfection has grown. In 10 years my definition will be completely different, hell in 10 minutes my definition will have changed with some aspect from what I see, Learn, feel, hear, taste, or simply experience as that is constant growth.

Now, people may be offended or think negatively and say “so you think you are always perfect” and that is where our definitions differ. I am always perfect but my definition always changes. For example maybe today I define my lack of ability to articulate my thoughts through my mouth as perfect but I hope one day that my definition changes so that I may consider my ability to speak beautifully and clearly as perfect. Basically what I’m saying is though you consider a trait perfect does not mean it can’t be improved. Perfection is much like numbers and are infinite, we will never reach the end of numbers because as the universe expands so do numbers infinitely until the end of time much like perfection. At once we thought a horse pulling a carriage was perfect transportation now we fly over oceans and travel in supersonic trains and one day we may teleport from continent to continent in mere seconds and every day till then we will find new perfect means of travel.  When you stop growing and decide this form of yourself is perfect is when you become truly pompous, naïve, and destructive to others.

Now about others, never hold another to your definition of perfection. I want to say soo badly to consider everyone perfect and along my article this makes sense but there are some people who we dislike or make our lives harder. My main piece of advice to follow along this topic of others is to treat everyone good and evil as if they are perfect because they are even if they do not match or even hurt your definition of perfect. If we all follow that rule we could live in such a perfect society so please even the others around you don’t do it to help society as a whole.

In conclusion, always consider yourself Perfect! This is the ultimate definition of self-love and care but never stop growing your definition of perfection. Every second become almost in a sense “more perfect”, grow you perfection based on everything you experience!

Good Luck!

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How To train: Blitzkrieg Triple Press

If Reading is not your Thing I have made you a video showing off the same Idea

The Blitzkrieg triple press is fun variation to your dumbbell bench press that uses some simple muscle fiber location science! This is a great finisher exercise for any chest day as it will tear up all three major muscles of the chest (pectoral major, minor and medial) as well as your shoulders and triceps!

How To do the blitzkrieg Triple Press

1, First perform high incline dumbbell press until you reach muscular failure.

incline

2, Then move the bench to a lower incline and continue to perform reps until failure.

low dec

3, Finally, drop the bench to a flat position and get in as many reps as you can!

flat

How the Blitzkrieg Triple Press Works

Because of the fact most people learn flat bench far before they ever learn any incline and the fact on nearly everybody a majority of muscle fibers are located in the mid and lower chest. So you start on the incline and go to failure to break down a majority of the upper pectoral and shoulders, then we move down to a lower incline to move the focus slightly off the upper pectoral onto the pectoral medial and adding more stress to the triceps allowing you to do more reps. then once you achieve muscular failure you move to the flat bench which moves the stress onto a combination of all of your chest muscles, triceps, and triceps which will again allow you to get some more reps out tearing apart the entirety of the chest!

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How To Train: Gironda Perfect Curl

Is reading not your thing well don’t worry I’ve hooked you up and made this exact article in video version! check it out here:

This exercise was invented by Vince Gironda, but most people don’t use it because of the fact you cant use as much weight as people want.

vince gironda

this is the exercise that is the exact opposite of a cheat curl. To cheat curl, you lean so to use momentum, which takes the muscle-building tension off the biceps allowing you to “ego lift” more weight, and makes you the idiot of the gym. The Gironda perfect curl does the exact opposite of that.

How to perform the Gironda Perfect Curl

1, Before you curl, lean back just a little, about 5 or 10 degrees. Shift your weight back onto your heels. The shoulders will be aligned behind the hips and knees.

lean back

2, Slowly curl the weight up from that position. As you lift the weight you’re going to slowly bend the upper torso forward so that in the end position the shoulders are in front of the hips and knees. You’ll now be leaning slightly forward at the “top” of the curling motion.

lean forward

3, Lower the bar using the opposite motion. As you lower the bar, bring the torso back up until you’re leaning back a little.

This exercise increases the tension on the biceps as well as increases the time spent under tension. Gironda said that each rep should last around 6 seconds. (Note: This is going to burn.) Yes, you’ll have to use less weight than you normally use, but your biceps will be doing more work and that means new muscle growth.

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How To Train: Drag Curls

If you would rather watch than read check out the video here:

The drag curl is an amazing exercise to improve the size of your biceps yet it is rare to see in the gym mostly because it doesn’t allow for a lot of weight to be lifted and some egos just can’t deal with that.

too-much-weight

The drag curl emphasizes the brachialis (outside of the bicep) and the long head of the biceps. The number one rule is this: squeeze extra hard at the top.

BicepAnatomy

How to do a Drag Curl

1, Start with the bar in contact with your upper thigh. Keep your shoulders, hips and knees on the same line.

straight body

2, As you curl the weight up, bring your elbows back slightly. The bar is kept in contact with the body at all times, hence the name. You literally drag the bar up your torso.

elbows

3, The range of motion for this exercise is shorter than a regular curl, especially if you have big arms. Compensate by squeezing extra hard in the peak contraction position.

hold

4, Lower the bar the same way, by keeping it in contact with the body. Both a regular and reverse grip can be used effectively.

For this exercise to work you should also use a controlled tempo. You will also need lower weights

Good Luck Beasts and Beauties I hope you enjoy!

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The Past Is The Best Teacher

I wanted to talk on a topic that I made a post about earlier today where I spoke on thinking about my past and I wanted to expand on it.

Friday for me is always leg day and since it is the end of the school week and to me legs is one of my most important days (all my training sessions are important but it’s the legendary feeling of legs). So with the extra time I have since its Friday I take my time. Usually I rush right from school to the gym, drinking my pre workout on the walk and getting right to it with no real break but on Fridays I walk to the gym, make my pre workout sit in a massage chair for like half an hour and sip my pre workout then take my time warming up, stretching and foam rolling. And what I do while im taking this time is I like to reflect of my decisions for the week (whether it be life, business, training, etc) but this week was really slow due to back to back snow days so I began thinking about life decisions.

why did I have relationships that have failed? (romantic, personal, business or even just friendly)

what did I contribute to those failed relationships?

how could I have changed to saved or possibly made the best out of that relationship?

was I too quick of judgement or too slow?

All of these questions came to mind about the past and soo many thoughts of what I did wrong, things I could have done better, things I could have improved but yet no regret. Many times you will have seen me post about not worrying about the past because you can’t change it but today I kind of realized in the same hand you must also learn from the past.

The past is our biggest teacher but it is also where we lie to ourselves the most. Many times we look to the past and remember things differently. Much like how in war the winning country decides how the history is told and who is the good guy so is your mind. When you remember something you are nearly always in the right in your mind you are almost never the bad guy or the problem maker. To truly learn and grow you need to get rid of the idea that you always did the best decision or that others were wrong. Get rid of the idea that your boss was mean or that your ex was a bitch or a dick, or that your parents were stupid because at some point or another your treasured these relationships and had respect or love for these people so yes it is possible that they changed but often a problem isn’t cause by only 1 person so take some responsibility and see what you could have truly done to improve the ending.

I see it as I chose to end a lot of relationships or I caused problems which I blamed on others.

Examples would be I would blame teachers that they weren’t teaching me when really I wouldn’t do their assigned homework or study for tests and I would take teachers that respect me and I would create problems until they disliked me as a student. Also I would have girlfriends who were great girls but they would go through hard times and I would get self-conscious and think they didn’t care about me and I would create problems and then blame them when they would get mad or frustrated with me.

So next time you are training or just spending some time thinking reflect on your life and your decisions and how you affected those relationships or what other decisions you could have made. Sometimes it isn’t all about lifting heavy weights and eating healthy foods sometimes you have to focus on your mind because to truly become a Beast (the strongest version of yourself) you must focus on all aspects not just the body but the mind as well!

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How To Bench Press For Strength and Size

How To Bench Press for Size or Strength

Now we at The BeastPack know this kind of article has been done a bunch of times but we want to touch on some aspects of how to train for strength vs size.

If you dont want to read This Article Check out the video here!:

Warm Up

The warm up is the most important part of any exercise especially for people who wish to train long term. Many long term lifters consider injury a near impossible thing to avoid but it is firmly believed in the fitness community that with proper stretching, warm up, cool down, and extras like foam rolling it is 100% possible to go your entire lifting life without injury.

Anyways now let’s go over how to properly warm up for the bench press, there are a multitude of ways and im going to go over a few and let you try them out and find what works for you.

My personal favourite kind of warm up for chest day is to begin with foam rolling of my chest (side to side), shoulders, triceps, and lats. Then for bench I warm up with a light weight (I personally prefer the bar). A technique I learned from a powerlifting Coach was to start very slow for 2 – 3 reps and then move the bar explosively, slow down and explode up as fast as possible do this for about 8 – 10 reps. then to go to half of your working weight and perform reps exactly like how you plan to in your working sets. If you are training for strength develop your queues and how the weight feels. If you are training for size try to feel the stretch at the bottom of the movement and the squeeze at the top of the movement.

Training For Strength

Training for strength is the main way bench press is taught. The main focus before you even touch the weight are the 5 points of contact (The head, shoulder blades, butt, and both feet. Next what you will do is unrack the weight bring it above your chest. Bring the bar down to just below your chest, do not flare out your elbows keep them bent 45 degrees.

*insert bench with 45 degree elbows here*

This form allows you to engage your triceps and shoulders to help add more power into the movement.

The next step you will want to take is leg drive. you can ask any power lifter leg drive is essential to huge lifts. Leg drive is the art of driving your heels into the ground and use that momentum to press the weight up explosively. This can be done through practise and muscle memory. If you want to focus on the muscle groups without momentum it is essential to keep your feet planted on the ground to keep balance and control.

Now that we have all this the last portion is the tempo of the movement. For the decline of the motion there are 2 main kinds of powerlifters. 1 that bring it down very slow and controlled till it just touches the chest and then press. While the other brings it down very fast and catching the weight near the bottom. Both are good methods if the weight touches the chest slowly and ready to lift, if it hits the chest too hard it may flatten the back and ruin the form for the press. I prefer  bringing it down slow because it allows me to keep my form tight and stop the bar right where I need it but powerlifters that prefer the other method often say bringing it down slow uses too much energy so this is for you to try both and decide.

Now that you have the bar down you quickly use your leg drive and arms and press the weight up maintaining the 5 points of contact we discussed earlier to complete the repetition.

Strength training is usually done in lower reps with higher weight to stress the muscle and get it used to these kinds of sittuations which it will experience in training. And the most common and successful program is gradual overload meaning that over time you slowly add more and more weight each workout or every other workout.

Training For Size

Training for size is often taught as the incorrect way to bench press because it moves the elbows farther from the torso of the body making it a more risky movement which shouldn’t be taught to beginners  until they have more ROM and strength in their shoulders. The reason I say this movement is more for size compared the other bench press is that the angle of the elbows moves a majority of the load off the shoulders and triceps and directly onto the chest.

The main differences between training for strength and size is the elbow position, leg drive, ROM (Range Of Motion), and tempo.

First of all we will start will elbow position. The elbows are moved out (often called flaired elbows) to 90 degrees.

*insert bench with 90 degree elbows*

This form will move the weight off of your triceps and shoulders and onto your chest.

The next difference is going to be leg drive. to train for size we want little to no momentum so we completely eliminate leg drive. a lot of people who remove leg drive like to lift their legs off the ground. The reason we do not want to do this is because it eliminates balance and if you ever roll or begin to struggle on a rep you have a good chance of rolling off the bench and dropping the weight on top of yourself (which aint as fun as it sounds). So with or without leg drive keep both feet firmly planted onto the ground.

Next, we will look at the tempo of the exercise. This is much different than strength because for size we want to keep constant control of the weight to keep tension on the muscle. So our eccentric (down) and concentric (up) movements are very controlled often 2 – 5 second counts both ways. The reason for keeping tension on the muscle is that this breaks down the muscle tissue which with proper nutrition will be repaired and grow bigger.

Now an important difference from strength and size is the ROM we are going to be using. For strength it is important to touch your chest and fully extend because if you wish to compete this is mandatory form while if you don’t compete this is just personal preference you can get strong at whatever ROM you wish. For size it is widely contradicted because it can be different for everyone. How I learned and teach it is from a multitude of greats such as Arnold Schwarzenegger, Dana Linn Bailey, and most recently Kai Greene. You bring the bar down slightly above the chest (1 or 2 millimetres off) to keep tension on the chest then extend the weight up until you can give a hard squeeze (contraction) of the chest. For some this can be a full ROM for some this can be a very short range of motion (which is why you will see some bodybuilders doing short quick reps).

Conclusion

No matter why you train, train for your goals and train hard. Also if you see someone benching different then you don’t judge as long as they are safe let everyone train how they wish. Some people use full ROM some people don’t. some people like high weight some people like high reps remember theuir success or failure effects you in no way!

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The Story of Baby Olympia

The Birth

A long time ago in there was a man named Joe Weider and his barbell. The barbell had never been lifted and one of the most purest barbells of the time, pure iron without even a mark of rust. One day the barbell started to warp oddly even with not a single 45lbs plate being added to it. So Joe tried to find a place to get his barbell fixed but it was Christmas eve and all the metal working shops were full. It was a long cold night but luckily Joe found an abandoned gym. That night, the bar continued warping and finally snapped! And between the 2 broken pieces of iron sat a child. Joe looked at the child though confused with love and care. He named the child Olympia and thus Baby Olympia was born!

swole baby

The Three Swolely Men

Joe and Baby Olympia sat in the gym, Joe still shocked from what just took place was suddenly rattled by 3 stiff knocks on the gyms steel door! *KNOCK, KNOCK, KNOCK!* Joe went to the door and 3 swolely men entered the gym with gifts. First was Swolely man Schwarzenegger who gave Baby Olympia the gift of protein powder. The second was swolely man Coleman who gave baby Olympia the gift of creatine. Finally, was swolely man Cutler who gave Baby Olympia the gift of essential BCAAs.
The 3 swolely men lifted weights all night long around Baby Olympia. Teaching him proper squat form, how to deadlift, and bench. They taught him how to cook his chicken and rice so it had just hints of flavour. When morning arose the 3 swolely men left as quickly as they came because 8 hours of sleep is best for muscle growth
As Baby Olympia got older and older he slowly grew a large following. At first he was hated and called a fake profit but one by one people joined and got massive gainz! He taught many lessons and gave many hope along their road to become swole! He had a cult like following that would go gym to gym with him all around the world lifting heavier and heavier every time! They trained legs, they trained arms, they trained chest, they even trained the rest muscles on rest days! They prepped every meal, Slept all they could, planned every step of the way.

The Change

As Olympia traveled from gym to gym he began to realize things were changing. People were no longer following The Swolely Bible or the 10 Swolely Commandments! There were less squat racks, less Benches, less dumbbells, and the people were getting less swole!
One day, Olympia entered the gym alone as his following had to finishing preparing their meals. When Olympia walked in he knew this was going to be a gym session like no other.There were rings hanging from the ceiling, pull up bars along the wall where squat racks normally were, a small selection of dumbbells, very colourful plates, and along one entire wall was the phrase “Cross Fit”. Olympia had seen these before, they were buying up gyms left and right preaching The Crossfit Bible. Nearly every gym was becoming a cross fit gym. Olympia began his workout anyway as normal by warming up, nothing out of the ordinary or so it seemed because everyone stared at Olympia though not uncommon in public but very uncommon in the gym.

The Death of Olympia

As he walked to the squat rack he realized timers everywhere, again not an uncommon thing to time your rest periods but it was to an extreme. As Olympia entered the first squat rack a person ran over and yelled “thats mine im just supersetting”. Olympia understood and went to the next squat rack but the same thing happened when he got to the next 3 squat racks! He luckily was not approached when he entered the last one. Olympia began squatting getting heavier and heavier until a patron of the gym walked up to him and said he had to leave as :”his kind” werent accepted here as the followed The Crossfit Bible and did not believe any part of The Swolely Bible. Olympia made a deal with them he said if he could PR anyone could lift anywhere. The cross fitters agreed because they knew Olympia’s squat PR was higher than any known man’s and would never be able to to hit it.
Olympia prepared himself slowly inching plate by plate up to his PR. The cross fitters still very confident he will fail. When the final 45lb plate was slapped on there was stress in the room, Olympia had struggled the rep before and this would be his biggest challenge. Olympia knew if he ailed this rep the cross fitters would take over and people wouldn’t be able to train however they wanted, no one would be swole, and the lifting world as we know it would have been a lot of kipping and reebok sneakers.
Olympia grabbed the bar, retracted his shoulder blades, and bent underneath the bar. He squeezed the bar till his knuckles turns white, he stood tall with the bar digging deep into his traps. Tis was the biggest lift of the entire lifting universe. Olympia went down and slowly inched upward quickly getting stuck under the weight. It looked as if time paused. Olympia looked frozen still 2 inches from the top. His face beet red, sweat pouring into the floor, and a lion like rior echoing throughout the gym. Olympia never once questioned the fact he could do it and after what felt like a decade of a stop Olympia began moving slowly up again. The cross fitters began to cry and the lifters began to cheer. Olympia only an inch away frim the top felt he had nearly accomplished the impossible until
WHAM!!!
A cross fitter jumped onto Olympia’s back screaming that he would never complete this PR but at that moment Olympia’s pre workout kicked it and with titan like strength shot up, locked his knees throwing the cross fitter high into the rings leaving him tangled 8 feet in the air. Olympia stood tall looking onto his cheering followers. I did it for your gainz! He then walked ti the group of sobbing cross fitters and told them. Though your way of fitness Is not mine you deserve to lift how you wish, do nit give up but never try to conquer the lifting world again.
That night all lifters of all backgrounds cane together to lift. Calisthenics, power lifters, cross fitters, bodybuilders, cardio kids, etc. But throughout the party Olympia was never seen, The legend goes that after Olympia left that gym he was soo tired, went home, fell asleep and went catabolic! And was never seen again.

OLYMPIA PR’d IN THE SQUAT RACK FOR OUR GAINS!
So every year on December 25th we celebrate LiftMas in memory and celebration of Olympia’s birth

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Corey Gregory’s Squat Every Day

Today I will be discussing Squat Every Day made by Corey Gregory. This is specifically Corey Gregory’s because since he has the most complete idea of what he is talking about while others are either not defined enough or are simply stealing Corey’s method and just changing the basic programing order. Since I have never tried this program I am solely writing based on what the program is and in no way claiming it is either good or bad (I will include the opinions of others)

What is Squat Every Day

The Squat Every Day program is exactly what it sounds like it is a program which you squat EVERY SINGLE DAY (I know I didn’t see that coming!).  By Corey Gregory’s words this is a program that will “add strength, muscle mass, and will challenge you in every way”.

Squat Split

The split is based around squatting so it begins with squat for about 20 – 30 minutes and then do your regular programing after that. The key was to bring a high intensity exercise right off the bat to really shock the body. so here is the split

Monday: Squat and Chest

Tuesday: Squat and Pull

Wednesday: Squat and Shoulders

Thursday: Squat and Arms

Friday: Squat and Chest and Back

Saturday: Squat

Sunday: Squat

Some controversy given to the program is that it may take too long and you will be in the gym for 3 – 4 hours but squatting daily should take you about 30 minutes. The rest of the workout should take you 30-45 minutes. So, you’re looking at 60-75 minutes in the gym on a daily basis, which is probably similar to what you spend there now.

How The Program Works

The program isn’t just about doing squats every day the point is to move some seriously heavy weight, in fact Corey wants you to be hitting a 1 rep max every single day (1 – 3 rep max). the entire point is to work up to a heavy max much like the Bulgarian method (my article on the Bulgarian method here: http://thebeastpack.org/bulgarian-method/ ) so if you didn’t read my Bulgarian method article there is a way to work up to your 1 rep max

Find your 1 rep max for your squat at the beginning of the program (or you can simply guess it). we can work up to it at like this. (taken directly from Corey’s article so not to misinterpret)

EXAMPLE SQUAT PROGRESSION

Bar: 10 reps

95 pounds: 10 reps

135 pounds: 5 reps

185 pounds: 5reps

225 pounds: 3 reps

275 pounds: 3 reps

315 pounds: 1-3 reps

365 pounds: 1-3 reps (if you can)

Continue to increase weight and take singles. Work up to a one-rep max.

Recommended Equipment

Weight Lifting Shoes

weightlifting shoes

Weightlifting shoes have a raised heel and a hard sole. A raised heel can be helpful because most people lack the ankle mobility to squat deep without their heels coming off the ground. Hard soles are even more important, though, because it’s almost impossible to squat well if your feet are squishing into a soft surface

Flat Soled Shoes

flat soled shoes

One of the variations you’ll do in the program is a powerlifting-style squat. To do this type of squat well, perform them in shoes that have hard, flat soles. You don’t necessarily need to go buy shoes with a flat sole, but make sure you’re not squatting in shoes that have thick, high, or soft soles. The closer your feet are to solid ground, the better. Flat soled shoes also will help with ankle mobility in the fact that it will make these shoes won’t support you at all be careful if you are wearing these to not let your ankle rise.

Weight Lifting Belt

weightlifting belt

A weight belt is one of the most important things in your gym bag, especially if you want to be the proud owner of a big-ass squat. I suggest getting a thick, leather belt that will hold up for a lot of uses. They are great for squats and deadlifts because they both protect your lower back and make it easier for your core to support the weight. Try not to use the belt for every lift so that you can strengthen your core and lower back.

Knee Wraps and Knee Sleeves

knee wraps and sleeves

Knee sleeves are designed to help protect the knee joints. They also have the benefit of keeping your knees warm and giving you a bit of bounce out of the hole.

Over Training

Many people think that squatting every day will cause them to be overtraining but overtraining is a chronic condition that’s the result of exercising far beyond your recovery capacity for a long period of time. Which by achieving 1 heavy squat idea will in no way peak you to the point you cant recover unless you are not eating or sleeping properly.

Variations

  • Close Stance Deep Squat
  • Close Stance Deep Squat with Belt
  • Close Stance Deep Squat with Pause
  • Close Stance Deep Squat with Pause and Belt
  • Front Squat
  • Front Squat with Pause
  • Front Squat with Belt
  • Front To Back Squat with Belt
  • Wide Stance Squat
  • Close Stance Deep Squat with Belt and Knee Wraps
  • Back or Front Squat with Belt and Long Pause

Now Go and Explore and Learn, Grow and SQUAT!!!

Get the program and read all about it here: http://www.bodybuilding.com/fun/cory-gregory-squat-every-day.html

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Road To The Start – Beginning!

First of all before I start getting into all of this I want to thank you for reading on The BeastPack! I am the admin or webmaster (someone called me that in the comments and it entertained me a lot) and if you’d like to know my backstory ill post it here (add back story article)

Anyways so here is me currently (November 2015)

back ver 2front ver 2

As you can see i’m alright. I definitely lift but I aint no Arnold (yet). When you read my backstory (which you should do) you will know I want to be a bodybuilder at the age of 18 I am still behind because I have only been training for bodybuilding for 9 months (I trained for football for 3.5 years) but I plan to compete in a 2016 physique competition! that is why this series is called “Road To The Start” because I believe I can’t truly call myself a bodybuilder until i compete! so this is The Road to The Start of my Career!

These are going to be my weekly articles on how I am progressing. I want to make them very interactive where you can learn some valuable bodybuilding information and make it so we can discuss how I am programming, what I am doing exercise wise, and what we can do to improve it!

The plan as of now is to bulk till march while I am still working with my coach (I paid a coach for 1 year and march will be our last month together) and then when I start coaching myself begin carb cycling and get down to a low body fat and compete in my first show in august of 2016.

The last 9 months has been a large mix of ups and downs there were times when I was eating perfectly and training perfectly and there were times when I was soo depressed that I missed workouts and my diet was shit.

The last 2 months diet has been good and workouts have been great. With school it is very hard to stay on diet and exercise because of how busy I am. I go to school 6 hours a day, homework 2 hours a day, work 8 hours a week and owning The BeastPack which takes a majority of my time because I try to constantly write articles, always have posts queued for my Facebook, tumblr, and Instagram, working on personal training programs, researching more on personal training and trying to sell personal training and clothing. So often I get busy and miss a meal or not be able to get to the gym but I hope with these articles I can work on planning my days out.

So now let’s get into what these articles are going to look like by looking back at this weeks training sessions and diet.

This week has been one of my busiest weeks. I have 3 major projects due on the Monday so it has been a week of working a few hours every night just on school work. This extra amount of work has made meals hard to keep on track. I tend to do work in large chunks so often I miss meals because I am working and then all of a sudden realize it Is 10pm and I’ve only had 4/6 meals and I have to be up at 6am so now I gotta somehow cook and eat 2 meals in an hour so I can at least get 7 hours sleep. I’ve now made notifications on my phone so it yells at me so I can’t lose track of time but we will see if that works.

Workouts this week though have been insane. I started a workout diary which after march I will be posting (I am under contract that with my current coach I can’t share my program) so I will be keeping that private until we start making my program in march!

Workouts are going great though I am constantly getting stronger especially in my shoulders. My chest has been having great workouts I’m starting to get that ass chested look (when your chest starts to look like a booty when you go into your most muscular pose just like this)

most muscular

Anyways this has been the first of my Weekly Progress Articles. In all honesty I don’t know what this will become or what the format of these will be this is an off the cuff idea to produce more content. I also will be making more content based around the science of nutrition, and fitness so don’t worry it won’t all be personal.

Thank you again for reading this please leave your ideas for these weekly articles let me know what you want for these and I will try to make it so!