Gym Monsters

Prevent Fatigue and Over-Training With Post Workout Supplements

While most of us are worried that we may not be getting enough exercise or weightlifting some of us may actually be getting too much.  Over-training is something that is not discussed enough and the effects of over-training can be very negative. Over-training can break down your immune system, making it easier for you to get sick. It also leads to muscle pain and no muscle growth. Here are some signs that you may be over-training:

·         Loss in appetite

·         Decrease in strength

·         Fatigue

·         Headaches

·         Slight cold or feeling lethargic

·         Pro-longed muscle soreness or stiffness

·         Cannot complete normal workouts

·         Insomnia

There are two basic causes of over-training.

# 1, you are not giving your body enough time to rest and recuperate before training again.

# 2, you are not taking in the proper supplements to fuel and rebuild your body after each training session.

Resting is the easy part, paying attention to your body’s nutritional needs is somewhat more difficult, but don’t worry i-Supplements.com is here to help.  We carry a great selection of Post Workout Drinks to help you ensure that your body is getting the adequate nutrition it needs to heal, recover and grow as healthy and safely as possible.

Post Workout Supplements combine the best of everything you need to take into one delicious drink mix. Instead of having to take 5 or maybe even 10 different supplements, now it’s as easy as mixing a powder with your favorite beverage.

So remember to warm up before exercising, make sure to stretch during and especially after exercise and finally within 15 to 30 min of finishing your exercise drinking a Post Workout Nutrition Drink is a must.

The Team at i-Supplements.com

www.I-Supplements.com carries a wide variety of Post Workout Supplements at our great everyday low prices. So you can ensure proper post workout nutrition for maximum gains.

Build Muscle And Increase Strength With Bodybuilding Supplements

Overhead Dumbbell Extensions are an excellent mass builder for the long head of the triceps muscle.  The overhead position actually isolates the triceps muscle of both arms perfectly.  One thing that I see quite a lot in the gym is bad form, this exercise is done wrong more often than right unfortunately.  If this exercise is done wrong you will be placing more stress on your deltoids than you triceps and not making any gains in either muscle group.

Remember that heavy weights do not equal bigger arms, this exercise will add major mass to the long head of your triceps muscle because it can isolate so well.  As you get more comfortable with the form the heavier weights will come and your form will still be correct.

To perform this exercise correctly you must keep your elbows pointed forward.  Pointing your elbows out to the side’s places more stress on your delts.  It will also make you look like you doing some weird form of shoulder presses. Trust me people won’t be looking at you because you’re using the 80 pound dumbbells.

Keeping your elbows pointed straight out means your delts only act as stabilizer muscles. This means your triceps are forced to handle all the weight and those muscle fibers that don’t usually get used, will be burning by your second set.

Correct form must come before weight, the heavier weights will eventually come too but form should always be your 1^st priority.

Remember that www.i-Supplements.com carries all your pre & post workout supplements at great everyday discount prices.

Syntha 6 by BSN Whey Protein

Whey Protein – unless you have lived in a cave the last 30 plus years anyone who lifts weight to build muscle knows the importance of whey protein. Without protein you cannot build muscle, it is that simple. The harder you train the more protein you are going to need. Our pick for protein is Syntha 6 by BSN.

Creatine Monohydrate – Creatine itself has changed dramatically over the last couple of years, a lot of companies have put their own spin on it. Some additives are good others, well you have to judge for yourself. The bottom line is Creatine Monohydrate over the years has probably helped more males build more muscle, strength and stamina faster than any other supplement you can take legally. The best time to take creatine in my opinion is, immediately after working out.  Your muscles are at their best point for being receptive to creatine’s muscle building benefits. One of our picks for a superior Creatine Supplement is Schwartz Labs 1000gram creatine.

HMB – HMB has been a forgotten supplement to a lot of this new generation of bodybuilders. In the 1970’s HMB was one of the most popular supplements used by all the most well known bodybuilders. HMB increases your ability to build muscle and burns off fat while your exercise. HMB also increases protein metabolism to help build even more muscle. Our pick for an HMB Supplement, Sci-Fit Extra Strength HMB.

The ECA Stack - Yep you read that right Ephedra, Caffeine and Aspirin. In the last couple of years ephedra based supplements have been under a lot of scrutiny, the truth is this stuff works and it works good (that’s the reason the FDA wants it regulated), just my opinion here.  The truth is building a lean muscular body is difficult and we all could use some added help. Supplements that are ECA based can increase metabolism, burn off stubborn fat and drive energy levels through the roof. You have to understand this is an extreme supplement and it’s not for everyone. Be smart, don’t exceed recommended dosages and your gains will be better than ever. If you have or have had any heart conditions, you should check with your person physician before taking. Like I said ECA Supplements are extreme and not for everyone. A few of our picks for an awesome ECA Supplement include Diablos, High Octane and Lean and Hot.

Carbohydrates – Supplements that have between 50 to 100 grams of carbohydrates are perfect for post-workout shakes. I-Supplements carries a full line of Post-Workout Drinks that are perfect for anyone. Drinking a post-workout supplement immediately after training will improve recovery, but increase energy levels and actually build muscle while you recuperate. My pick for a post-workout carbohydrate drink, 2:1:1 Recovery by Optimum Nutrition.

Glutamine – Glutamine in my opinion is essential if you’re training to build muscle.  Glutamine is considered a non-essential amino acid because it can be derived from glutamic acid, another member of the amino acid family. Both glutamine and glutamic acid can be found in protein-rich foods such as beans, red meat, nuts and fish. The body uses glutamine to improve mental function, control blood sugar levels and maintain muscle mass, among many other positive benefits. If you’re already following a high protein diet, adding another 10 grams of a high quality Glutamine Supplement would benefit you in building more muscle both easier and faster than ever. Our pick for a Glutamine Supplement, Glutaform by PrimaForce.

Multi-Vitamins – If you’re training intensely 4 to 5 days a week your immune system is going to be at its weakest ever. Staying healthy is an absolute must for building muscle, Taking a multi-vitamin supplement helps to fight off free radicals that can attack your immune system. Free radicals will not only have you feeling tired, lethargic and miserable, but they also wreak havoc on muscle your body is trying to build. Don’t let all your hard earned muscle go to waste. Taking a basic multi-vitamin supplement will not only keep you healthy but, it will keep your muscles healthy too. Our pick for an overall men’s multi-vitamin, Training Packs by ProLab.

EFA Supplements – EFA Supplements are important to have in your daily muscle building diet. EFA Supplements help to maximize testosterone levels in your body.  EFA’s also help to maintain your heart, immune system and fat burning capabilities. Building muscle is hard enough EFA Supplements help to ease that process and keep your healthy at the same time. Remember that not all fats are bad for you. Essential Fatty Acid Supplements are a much needed and beneficial supplement when trying to build muscle. Our pick for an EFA Supplement, EFA Gold by Beverly International.

Meal Replacement Powders – These may be one of the most overlooked supplement products these days. Eating healthy is more difficult than ever in this high paced world. There are un-healthy fast food restaurants on every corner.. If you are wanting to build muscle then you have to eat and eat healthy, that’s all there is to it. Meal Replacement Powders are loaded with everything that you will need to eat healthy, build muscle, burn fat and stay focused on your training. Meal Replacement Powders are not meant to replace a healthy meal, they are meant to be a healthy in between meal while you’re training and can’t cook each and every meal. Our pick for a Meal Replacement Powder, Lean 1 by Nutrition 53.

Water – I cannot stress enough how important water is, many of us have forgotten to drink at a minimum 8 to 10 glasses a day and more when training intensely.. With all the popular energy drinks, sports drinks and recovery drinks being touted as the next big thing it’s easy to forget that the basis of life is water. The body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. I know that it may be difficult to drink enough water on a busy day. So be sure you have water available at all times. Keeping a bottle for water with you when you are working, traveling, or exercising is a must and it really is easier than you think, make it a habit and it will become second nature to you quicker than you think. If you get bored with plain water, add a bit of lemon or lime, even an orange for a touch of added flavor.

The Team at i-Supplements.com

Remember these are just a few guy’s supplement opinions here.  Each and every one of us are different in dietary needs, genetics and the ability to build muscle.  You can try these Bodybuilding Supplements individually or as a Bodybuilding Stack like many people do. Always remember to train hard, but safe and that you can get all these great Muscle Building Supplements at everyday low costs at www.i-supplements.com, Your Portal to Fitness & Well-being.

Spotting Techniques

Tips for correct spotting during weightlifting

Spotting someone while weightlifting plays a crucial role in weight training, there are some basic tips that everyone should know to not only ensure safety but, proper lifting technique too.  A good spotter can help your training in these basic ways:

• Assist with the lifting exercise when the lifter has reached their limit
• Provides minimum assistance to ensure exercise is done in proper form
• Spotters can also point out improper from and help to correct the form

When spotting you must always be ready at all times through the exercise while the person is completing their set, you must stay focused on the lifter not on your surroundings.  As a spotter you must also focus on your form as much as the person lifting.  It is not uncommon for a spotter to injure themselves while spotting someone.  Here are some tips for spotting form:

• Keep lower back arched not rounded
• Keep feet at shoulder width apart
• Try not to lean to far over the person lifting
• Depending on exercise using two hands is better than one

Spotters are an important factor in heavy weight training they can push the lifter through strength and weight plateaus.  They can assist in helping the lifter achieve greater weight, while ensuring correct form throughout the lift.  Spotters also can be a “motivator” helping to encourage the lifter mentally.

The Team at i-Supplements.com

www.i-Supplements.com carries a vast selection of Fitness Products for those who may not have the availability of having a spotter. If you lift by yourself  check out our great selection of belts, wraps and gloves to help ensure your safety.

Get Defined Abs

Are you one of those people that no matter what you do your abs only seem to look their best when you’re lying down? No matter how hard you train abs they seem to be just hidden under the skin.  Subcutaneous fat is the fatty or adipose tissue lying directly under the skin layers. Subcutaneous translates to “under the skin.” It contains not only fatty tissues but also blood vessels, which supply the skin with oxygen, and nerves. Subcutaneous fat is a shock absorber, helping to cushion our skin against trauma, and also stores energy, which the body uses during periods of high activity.

Unfortunately this little layer of fat is the hardest to lose for the majority of us.  Dieting is always hard for just about anyone, but if you want those abs to show for summer here is a diet plan that will help you bring those abs out for everyone to see.

Going with a low carb diet will force your body to burn more fat and help you shed that subcutaneous fat that is keeping your abs hidden.  

Pre-Breakfast, 1^st thing in the morning: 2 scoops of whey protein.

Breakfast 30 to 60 minutes later: Scramble 3 whole eggs and 3 egg whites, ¼ medium chopped onion, 1 cup of broccoli and 1 slice low fat cheese. Mix all together and enjoy.

Late morning snack: 2 scoops of whey protein and 1oz of Walnuts.

Lunch: 5oz chunk light tuna in water, 2 cups mixed green salad, 2 tbsp of olive oil/vinegar dressing.

Midday snack: 2 scoops of whey protein, 1 tbsp of peanut butter.

Pre-Workout: 45 minutes before workout 2 scoops of whey protein.

15 minutes before workout take a pre-workout drink to ensure maximum training capabilities.

Post Workout: Within 30 minutes of finishing your workout grab a post workout drink, this will help to increase muscle growth as well as recovery.

Dinner: 8oz of at least 90% lean beef or better and 2 cups of green vegetables. I know this does not look like much but, remember were not trying to bulk up we are trying to get those abs to show.

 Late Night Snack, right before bed: 1 cup low fat cottage cheese, 2 tbsp of roasted flax seeds.

Everyone’s genetics are different some of you may see results after just a week while others may have to endure longer to get your wanted results. 

The Team at i-Supplements.com

As always you can get all your supplement needs at www.i-Supplements.com, Your Online Portal to Fitness & Well Being.

Here’s something that has always bothered me when I see an ad for a new supplement; “I’ve never felt stronger!”

Feeling Strong Today?

When I see this caption in an ad, it always makes me think to myself, “Big deal. Why should I be impressed?”

Just because this person says he feels stronger, doesn’t mean he is stronger. This is the type of ad deception that I am always on the lookout for.

Beware when you see an ad like this so you don’t fall into the mix. Learn to read between the marketing hype so you can make better informed purchases. 

The Team at i-Supplements.com

Looking for the best prices on your favorite supplements? Try us at www.i-supplements.com.

Beverly International Carnitine

Most of us that hit the gym 3 to 5 times a week and are trying to build muscle already understand the importance of protein and carbohydrates to stimulate protein synthesis.  What most of us do not know is that eating right after you workout can actually decrease testosterone levels.  Now wait, this actually can be a good thing for those of us trying to build muscle. 

Scientific research has shown that the decrease of testosterone levels is because it is being used to bind to its receptor.  This would also be known as the androgen receptor, this actually does stimulate even more muscle growth. In fact the lower that you can get your testosterone levels the greater the levels will be in the androgen receptors.

Now here is where you can supplement to get even more of a boost.  Studies have shown that carnitine may help to increase the overall effects, because Carnitine naturally regulates testosterone levels.  By taking just 2 to 4 grams of Carnitine per day, you may actually be able to raise your overall testosterone levels creating more muscle growth before, during and after working out.

The next thing you need to make sure your doing is eating 40 to 50 grams of whey protein with 80 to 100 grams of a slow digesting carbohydrate. This will ensure that your testosterone levels drop helping the levels in your androgen receptors pick it up creating that muscle growth your working so hard to gain, this is the most anabolic time to create optimal muscle growth.

The Team at i-Supplements.com

Remember to check out www.i-Supplements.com for all of your L-Carnitine and bodybuilding supplement needs!

Triceps Press Downs

This may be the question that I’m asked the most in the gym, which one of these exercises will make my triceps bigger? You have to remember that the triceps muscle is three different muscles combined, the long head, the lateral head or outer and the medial head or inner.  These muscle heads run down the back of your arm and end in one common tendon that crosses at your elbow. All three of these muscles work in unison to perform the overall same function, the extension of your forearm. The long head also assists in extending the upper arm at the shoulder joint, such as when you’re doing pullovers.

Ok, with that explained now. What is the best way to build this muscle group? Since all three of the heads cannot be isolated with just press downs, changing up your grip is the best way to achieve massive triceps.  Changing from an overhand to underhand grip, adds to the stress of each individual muscle. The overhand grip stresses the lateral head which is the largest and most seen. This grip also allows you to use heavier weight because you can slightly involve chest and shoulder muscles. The underhand grip stresses the medial head of the triceps and isolates the movement directly into the triceps muscle.

The truth here is that both grips offer great benefits to the muscle group. Yes, overhand press downs hit the bigger more prominent muscle but, the underhand grip is the movement that gives them some added detail. You need to be involving both grips into your triceps routine to ensure your building big but, also defined triceps.

The Team at i-Supplements.com

Don’t forget that www.i-Supplements.com  carries a full line of muscle building  and bodybuilding supplements to give you that added edge when trying to build muscle.

Get Massive Pecs With Proper Bench Press Techniques

We all have ideas in our heads of the proper form when weightlifting. Each and every one of us has our own way of lifting weights and exercising.  We have all seen those guys in the gym who we think have bad or improper form, you know the guy doing standing straight bar curls and working his lower back or the guy on the bench press and the only part of his body touching the bench is his shoulders. Sometimes I honestly wonder if those guys can walk the next day??

We all want to lift as much weight as possible and some will sacrifice form over proper lifting techniques..  The higher weights will come maybe a little slower if you lift properly but, when you are finally up to those heavy weights you will do them easier and with fewer injuries.

 Let’s go over some proper bench press forms, remember this is for muscle building and not power lifting:

1.    Grip Width – As a general rule the wider you grip the bar the more you will work the pectoral muscles. The narrower the grip the more you work your shoulders and triceps. You also do not want to go to wide while benching you can put your shoulders into a weaker position. Even those with long arms should not let your little finger go no farther than the outer ring on the bar. For most of us shoulder width or a little past is going to be perfect placement.

2.    Thumbless Gripping - I have no idea how this got started but, the thumbless grip while bench pressing is not only bad form but very dangerous. There is no evidence to show that you can lift more by using this grip. Your pec’s, front delts and tri’s are the muscles that push the weight the position of your thumb has nothing to do with it. Grip the bar with your thumb around the bar not only for safety but, good form too.

3.    Contact Points – Using three point’s of contact while benching will not only get you in good form but, also help to increase your weights..  Your feet should be in contact firmly with the floor at all times. Your butt and shoulders should maintain solid contact with the bench. Arch your lower back, but do not lift your butt off the bench into the air.

4.    Shoulder Placement – Start by tucking your shoulder blades underneath your body and focusing on pulling them inward so they touch, then downward as if toward your hips. This should force your chest outward and upward. This is exactly what you want and what will help you to train your pec’s, not use your front delts so much. This should also give you the best natural arch to your lower back. An added benefit to this part of the technique is that it will also stabilize your rotator cuffs more.

5.     Proper Movement - Lower the bar at an even pace touch the bar to your chest lightly while maintaining control and don’t bounce the bar off your chest. Remember, this is not about how much weight you can lift, it’s about how full and thick you can get those pec’s(the heavy weight will come later) Keep the tension on your pec’s at all times and touch the bar to your chest about 2/3 of the way up your sternum (breastbone). Finally, return it in virtually a straight line to the lockout position and go again. Remember 2 seconds up and 2 seconds down is a good pace.

6.    Proper Breathing – Proper breathing is also an important part of form. Breathing helps you to maintain your form and not start moving or shifting your body around on the bench. You should inhale and the bar is lowered to your chest and then exhale as the bar as pushed back up. Holding your breath is not only bad but, dangerous. There is also no scientific evidence that screaming or grunting uncontrollably helps you to lift more. Nice even breaths in and out will get the proper amounts of oxygen into your body.

With some time and patience, you’ll find that with proper form you will maximize your pectoral muscle development. By isolating your pec’s and by not using your front delts so much, this form forces your chest to overcompensate for the lack of deltoid involvement. By doing this your pec’s have no choice except to grow.

By doing this form right you should expect to feel some great pumps and have some very sore pec’s the following day.

You no longer need to keep scouring the internet to find the best deals on nutritional supplements. At www.i-supplements.com, everything you need to take your body to the next level is on one easy to use site, all at the lowest prices around.

A body that is flexible is a requirement for proper performance when weight-training. Not only is flexibility important for technique it is also a must to reduce your risk of injuries.  Including a stretching routine in your exercise program is an absolute must for anyone from novice to expert. 

Stretching Basics

Stretching should become a lifetime habit for all, developing and maintaining a flexible body helps with overall health, joint care, and even our moods.  The older that you become the more important flexibility will be for your body and health.

Here are some basic guidelines for stretching:

• Never stretch when you’re cold, Always stretch when your body is warm. This will ensure maximum flexibility without pulling or straining a muscle.
• Do not stretch vigorously before lifting weights, this can actually irritate certain body parts and aggravate the chance of injury. Light stretching before and during weight training is best.
• Stretch after weight training, stretching immediately after weight training is recommended. Joints are warm and the body reacts better to the muscles stretching at this time.  Also stretching after weight training helps to reduce muscle soreness or stiffness.
• Never force a stretch, Stretching can be done incorrectly you will need time to learn good form and know your limits. Start off slow and use light stretching moves, as your body adjusts you will be able to stretch body parts farther each day. Forcing stretches can cause injuries and discomfort to muscles.  You will also have to start over and possibly lose the gains you have made.
• Stretching reps, to start make three stretching reps of each body part being stretched try to hold between 15 and 30 seconds each. You can also increase the stretch and the time of holding the stretch as you feel comfortable.
• No Pain, do not stretch until you feel pain, you do want to feel some tension in the parts being stretched but, at no point do you want to feel pain. Remember haste makes waste.
• Change it up, instead of doing the same stretching routine day after day, change it up a little bit.  Incorporate a moderate schedule of stretching to be done on different days. You actually have a better chance of not becoming bored and dropping your stretching routine.

Stretching when done properly makes you feel great. This is important as you grow older and you body loses it natural flexibility.  Remember to not overdo stretching, maintain a good routine and the longer that you stretch daily the easier it will become.

The Team at i-Supplements

Remember that I-Supplements.com carries a full line of joint care supplements to help maintain healthy joints as well as muscles.