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Let’s face it, most guys who start lifting want two things - a big bench and big arms. So in this issue we’re going to talk about bi’s and tri’s and I’ll share a very effective routine for adding inches to your arms in a very short amount of time.

Everyone wants big arms and it seems as if no one is satisfied with their current arm size. This seems rather strange, since most people constantly blast their arms. There are a few reasons that people don’t make the progress they want when it comes to packing on inches to their arms.

First, they don’t work the big muscles of the body hard enough. Your arms just aren’t going to grow if your big muscles, like your back and legs, aren’t growing. You need to work your legs and back hard and concentrate on upping your poundages for these body parts, if you want your arms to grow. Your arms will only get so big without the rest of your larger muscles getting big as well.

Secondly, a lot of people focus on working their biceps, when in fact the triceps make up almost 70% of the size of your upper arm. If you want to build big arms, focus on your triceps not your biceps.

And third, most people overtrain their arms. They do as many or more sets for their arms, and do those sets harder, than they do for their back, chest or legs. And on top of that, most exercises for the back and chest also work the bi’s and tri’s very hard. You have to cut back on the work you do for you arms and up the intensity. Quality, not quantity.

Here’s a kick ass routine guaranteed to add muscle to your arms. It’s extremely short. Don’t let that fool you. If you perform it with the right level of intensity and your nutrition program is solid, your arms will grow.

Biceps

One repetition chin up
Biceps Curl (dumbbells or barbell)

Perform these two exercises back to back as a superset with no rest between sets.

Triceps

One repitition dip
Tricep extension (one dumbbell in both hands)

Perform these two exercises back to back as a superset with no rest between sets.

Seems easy, doesn’t it? Here’s the key. For both the one repetition chin up and the one repetition dip, you take thirty to sixty seconds to raise yoursel up (the positive part of the rep) and thirty seconds to lower yourself (the negative part of the rep).

When you can take 60 seconds up and 60 seconds down, add weight. Do 6 - 8 regular reps on the curls and extensions and train to failure.

Do this routine three times per week, for no longer than 2 weeks at a time. If you are currently using a routine that includes a lot of sets for your arms, you may want to drop direct arm training for a week before trying this routine, otherwise you’ll quickly overtrain.

Keep your back and chest training to a minimun while performing this routine.

About the Author

Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in international publications such as Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. Check out his site http://www.buildleanmuscle.com

By the time you finish reading this series of eating tips you will have the basics down to eating to build muscle fast!

If You want to build muscle fast you have to eat right to build muscle!
So Part One will focus on this crucial yet misunderstood element to build muscle fast.

Building muscle fast takes much more than just eating to build muscle though. In following Parts of this course we will cover:

Lesson 2: Training To Build Muscle Fast
Lesson 3: Rest And Recuperation For Building Muscle
Lesson 4: Planning A Routine For Building Muscle
Lesson 5: Supplements To Build Muscle
Lesson 6: Answers To Some Commonly Asked Questions about Building Muscle.

If you would like to receive all 6 parts of this Mini Course to build muscle by email, you can go to here
www.gainmuscleandlosefat.com and sign up.

Each one of these jam packed lessons needs to be applied to your muscle growth routine if you truly want to build muscle as fast as you can!

By time you are finished reading this mini course you will be well on your way to knowing what it takes to build muscle fast…even build muscle explosively!!

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Tip-1: Eat Enough Food To Build Muscle
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Eating enough food to build muscle for us skin flints is not as it seems.
In order to build muscle I have seen consistently with my tests on over a thousand skinny males that the usual recommended calorie intake of 12- 14 calories per pound of bodyweight is not enough to build muscle.

So if this is not enough to build muscle what is? For skinny guys, A total daily calorie intake of 19 calories per pound bodyweight seems to be the magic number. Of course when you are eating this much it is important to be eating the right foods in the right combinations and times.
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Tip-2: Eat the Right Types of Food So You Increase Muscle…Not Turn Into a Fat Pig!!
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Eating to build muscle is not as simple as just eating enough calories. You need to eat the right calories!
What are the right calories? I recommend foods that are high in nutritional value to promote building muscle and not fat gain!
An example of this would be to eat a steak with green vegetables totaling 600 calories than deep fried chicken nuggets for 800 calories.

Another example would be to eat a bowl of oatmeal for breakfast instead of a bowl of Captain Crunch Cereal.

Eat nutritionally dense foods and to get the most out of your meals combine foods together that are compatible for best digestion.

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Tip-3: Combine The Right Foods
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Do you want to build muscle without gaining excess fat? Or how about avoid indigestion?
(Indigestion is bad for assimilating nutrition out of food for building muscle) or… stop blowing sick farts at work, in class or worst of all when you meet new people in elevators!

Then you need to systematically combine your foods at every meal.
Combining foods is a science but luckily easy to learn. For now I will give you some examples of good food combinations
and bad food combinations for building muscle:

Good Food Combinations for Building Muscle:

Protein and fibrous carbs (steak and spinach salad)
Protein and fats (Chicken Cordon Bleu)

Bad Food Combinations For Building Muscle:

Protein and simple carbohydrates (many weight gain powders, most meal replacement bars ) Carbohydrates and fats (cheese bread,pizza)

Once you are eating good food combinations at each food serving it is important to follow the next step:

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Tip-4: Eat Consistently On a Schedule
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Eating consistently on a schedule is crucial to provide quality nutrients for building muscle when your body needs them.

A good rule to follow is to eat every two to three hours and never space two meals more than five hours apart. If you are eating the right foods consistently like this then you should always keep your body in an positive muscle building state.

But for us hard gainers there are some underground secrets you can follow to really boost muscle growth from a nutritional stand point.
The next trick to sustain an explosive growth spurt is to eat the right foods at the right times.

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Tip-5: Eat The Right Foods At The Right Times
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By modifying your meals slightly at particular times during your daily routine you can increase lean muscle growth.
There are two times when we modify our meals for maximum energy,assimilation to build muscle most effectively, breakfast time and after our workouts.

At these two times of day, instead of eating our regular meals, you can build muscle more effectively by eating what I refer to as a power meal…

Look for Tips 6 - 10 of Eating To Build Muscle Fast in Part 2..

About the author:
Get The full 51 lesson Build Muscle Mini Course Free by
going to James Jordan�s
http://www.gainmuscleandlosefat.com

The PC muscle, or pubococcygeus, is the muscle that stretches from your tailbone to your pubic bone. A strong PC muscle will greatly improve your sex life, and the nerves in this muscle are responsible for most of the sexual feelings you have during intercourse. During intercourse, the muscle stretches and contracts stimulating the nerves and is what is women feel when their bodies tense up during an orgasm. Strengthening this�muscle will give you greater sensations during intercourse, and give you a better chance of having a more intense orgasm. Another tool for the PC muscle is the stronger it is the tighter the vagina is, and this tightness can help you grip your partners penis for greater pleasure for him. So how do we strengthen these muscles?
The most common method is Kegel Exercises, named after a gynecologist for treatment of patients that lost urine when they coughed or sneezed. Instead of surgery, Dr. Kegel determined that strengthening these muscles would also help in this condition, and he was right. However, what he learned about the muscle was that a stronger PC muscle also developed into increased sexual stimulations, that ultimately brought women to orgasm easier. In most cases, women were having orgasms for the first time after strengthening these muscles. And women with strong PC muscles become sexually aroused easier, lubricate faster, and have more intense orgasms. So lets get to telling you how to strengthen these muscles.
The best way to tell you how to correctly exercise this muscle is start urinating, and then try to stop. That muscle that you use to stop the flow of urine is your PC muscle. Once that you have learned what and where the muscle is, it is now time to exercise it. Without urinating this time, squeeze the muscle and hold for a couple of seconds, then release. Do a couple of sets of these twice a day. Once you get it up to where you can easily hold that position for 5 seconds and do about 300 contractions a day, this is a good indication that you have a strong PC muscle. However, you don’t want to weaken the muscle either, so it is recommended that you continue to exercise the muscles to keep them strong and tight.
Guys I didn’t forget about you either! Yes you too can do these exercises as well, of course it does something totally different in guys. Have you ever dreamed of lasting longer with your partner. Well this is the way to do. Doing Kegel Exercise will increase your staying power, and allow you to stop ejaculations during sex. A stronger PC muscle gives you greater sensations during sex, and increase your staying power, by allowing you to slow down your sexual excitement and delay ejaculations.
Don’t over do your Kegel exercises. Just like weight training, the muscles can get tired and sore. If this happens, take a break, and start again in a few days with a less stressful workout. Remember, controlling the PC muscles is a great way to enhance you and your partners lovemaking. When you both have mastered the art, then and only then will both of you have a more fulfilling sex life.

About the Author

Jon Gammon is the author and webmaster at Sex Toy Alley, visit the website to view other relevant topics on the wonderful world of sex.

 

Muscle Building Tips: Do’s and Dont’s

1) Popping a pill to reach your health and fitness goal is not the answer! Results are temporary and effects the body adversely in the long run.

2) Remove the tag ” Short cut” from your workout schedule. There is no such thing as quick-fix. Dedication and hardwork hold the key for MUSCLE BUILDING.

3) Dietary Supplements can be helpful in achieving your goals. Supplementation is designed to supplement your healthy eating and exercise habits.

4) Dont go in for any supplement you come across. Before taking a supplement, consult your trained or a physician. Always buy supplements from a reputed DRUGSTORE. Do your research before taking in a supplement. One such reputed and recommended online store for drugs is Drugstore.com. Read Drugstore.com Reviews at http://www.weightloss-health.com/Drugstore.htm

5) Supplements shouldnt be misunderstood as steroids. Steroids should be a BIG NO. Gather more knowledge on supplements at http://www.weightloss-health.com/Supplements.htm

6) Muscle Building Diet: It occupies a prominent area in MUSCLE BUILDING pie-chart. You should be highly careful related to your muscle building diet. Always ask your trainer to write down a diet schedule for you.

7) Give rest to your body between two sets, say for two minutes.

Not work on more than two muscle groups at a time. Train those mucles in a group which work with each other. This technique has proven to be effective. For eg: Chest and Triceps or biceps and backs.

9) The most effective time to do muscle building exercises is in the morning. You have consumed a lot of carbs by evening. So, carbs become the source of energy for you when you do your exercises in evening. But in morning, body depends on its alternative source i.e FAT for energy. Hence fats get burned up more in morning.

10) Last but not the least, Dont be biased to any body part. Proper balance is a necessity. Having big upper body and skinny legs is no good. Work out on entire body.

ABOUT THE AUTHOR
Jasdeep : for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.
Look out for highly effective and recommended muscle building programs from the best in this field at http://weightloss-health.com/Articles2.htm

 

There are many protein sources available besides muscle milk. Extensive research concerning muscle milk protein, however, indicates that the ingredients in muscle milk have vastly superior advantages for athletes. Muscle milk is capable of increasing muscle growth faster due to increased muscle synthesis.

Because of this muscle milk gained importance among the body building fraternity as muscle milk protein aids with tissue growth and repair. An intake of muscle milk protein ensures that the body receives the building blocks it requires for producing amino acids. These acids from muscle milk are necessary for strong muscle tissue and enhanced natural body healing.

This valuable effect of muscle milk protein means a decrease in the time spent recovering from muscle injuries and strains. The anti-inflammatory effects of muscle milk allows for longer training periods with shorter recovery time, while taking muscle milk.

The precursory effects achieved through muscle milk intake replenish protein levels, which are quickly lost during a workout. Muscle milk protein balances blood sugar levels thus minimising the urge to overeat. Energy obtained through food intake is properly utilized by muscle milk and blood sugar fluctuations are minimised by muscle milk protein.

While muscle milk is relatively low in lactose and fats, muscle milk contains calories with engineered lipids, which promote leanness while quickly building and strengthening muscle. These calories in muscle milk provide athletes with the increased energy necessary for a workout. Importantly, muscle milk achieves this while leaving the minimum of fatty deposits within the body. The muscle milk formula can boost the immune system because muscle milk protein contains ingredients in all the correct quantities for optimal system performance.

The muscle milk protein in muscle milk plays an antioxidant role while enhancing hormonal and cellular responses. The side effects of muscle milk are minimal as long as the proper dosage instructions of muscle milk protein intake are followed. Muscle milk allows for more energy to be retained in the body, freeing up the protein and amino acids for utilization at higher levels of muscle growth and function. The mineral retention necessary for muscular contraction is further enhanced by muscle milk protein, increasing flexibility of motion.

Muscle milk contains a complex combination of proteins, peptides and certain amino acids. When muscle milk is taken at least 30 minutes before a strenuous workout muscle milk floods the system with muscle milk protein, growth nutrients and acid buffering agents. The natural production of creatine is enhanced by muscle milk, resulting in efficient energy production and strength when taking muscle milk.

Muscle growth is increased dramatically by muscle milk, as is fat metabolism and muscle synthesis. A supplement of muscle milk protein has distinct advantages for athletes wanting to build muscle quickly while increasing fitness levels. Muscle milk’s complete health enhancing abilities makes muscle milk protein an excellent choice for anyone.

ABOUT THE AUTHOR
Copyright 2005 Health-Focus
Providing Resources on Health and Nutrition

More on Muscle Milk

It’s a fact. If you want to catapult your natural testosterone levels and march your metabolism to the next level, make sure that your weight training program, puts into action the magic trio, and that’s bench presses, dead lifts & squats.

Most trainees miss out one, or two of those fundamental exercises, with unacceptable excuses, like: “Squats and dead lifts are designated for the
hard core bodybuilders”, or “Deadlifts can be detrimental to your skeletal bones”.

If you want to reach your optimum genetic capacity, you just can’t ignore the “magic trio”.

Those are crucial compound movements which recruit the most of your muscular tissues, and as a consecutive effect, trigger muscle optimum growth.

One of your most important hormones, the “testosterone”, is excreted successfully each time you perform squats, dead lifts and bench presses, more than any other exercise!

Your system is literally forced to produce even more testosterone,
to correspond to demanding movements that the magic trio imposes.

The benefits of basic/compound exercises are unsurpassed:

-> Your body excretes more testosterone & growth hormones, thus greater muscularity

-> Your metabolism eventually speeds up by transforming your system to a potential “fat burner” and “muscle-builder”

-> Your strength levels are increased dramatically

-> Your system improves its’ oxygenation capacity

To reap all the advantages of a dynamic weight training session, keep sets no more than 3-6 per muscle group, while resting 2-4 minutes between sets.

The trick to knowing when you’re prepared for the next set,
is to wait until your heart-beat restores its’ normal pace.

Ideally, the normal heart-beat is when you are walking in a steady pace, like when going out for a typical walk.

In conclusion, compound exercises like Bench-Press, Squats and Deadlifts, are a “must” for triumphant achievements
in sheer power and ultimate muscle-mass.

Want to take a brief and proven test, to measure your level of success with bodybuilding? Here’s a quiz,at:
http://bodybuildingtips.net/quiz

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
George Papazoglou is the Creator of the
Ultimate Muscle Building Systems and
the http://bodybuildingtips.net site.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you�ll almost always see a headline like this: �Gain 15 Pounds of Muscle in 6 Weeks.�

If it were so easy you�d have millions of muscle-heads running around. Even though building muscle tissue can be a challenge, I�m going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of �Muscle and Fiction�!

Before we get started though I want to clarify a few points. The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue � nothing more! If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines

Ok� here we go.

In order to add muscle tissue you must force the body to add it. Your body won�t just add a pound of muscle just because you followed a 3-set workout that you read about in Muscle + Fitness. You need to give the body a reason to make improvements � in this case add muscle tissue.

You have to provide what I call a �stimulus�. This can be done in many ways and I�ll address a few in just a moment. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work. Here are a few examples of how this can be done effectively.

First, the basic and common methods: Increase weight or resistance Perform more repetitions Perform more sets Move the resistance slower Rest less between sets and exercises

Now for the more advanced methods: Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press) Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension) Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions) Strip-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue) 1 � reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pulldowns, pull second rep all the way down, resist weight back up but only half way and then pull back down)

These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do it must be progressive in order for it to elicit a physical change. This is even more critical for those looking to add muscle size.

Although this article is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles.

Here are some general recommendations for different goals�

If your goal is to tighten and tone muscles: Focus on increasing reps, decreasing rest, and changing exercises frequently Train each muscle group twice per week Perform fewer sets of many different exercises (1-2 sets per exercise)

If your goal is to increase strength and power: Focus on increasing weight Train each muscle group once every 7-10 days Perform multiple sets of each exercise (2-5 sets per exercise)

If your goal is to increase muscle size: Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc) Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days) Perform multiple sets for a while and the perform single sets for a week or two

Some final reminders:

The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there�s no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you�ll throw away the fitness magazines and learn what really works.

There are some great books on these subjects and for those of you who are serious about strength training I personally recommend you check out the books �APEX� and �No Turning Back� by Brian Johnston. You can find them online at www.iart.com

If you have any questions about the techniques described in this article please feel free to contact me. You can email me at jesse@achieve-fitness.com

I wish you the best!

About the Author

Jesse Cannone is a certified personal trainer, nutritionist, and best-selling fitness author. Sign up to receive his free email course, Muscle Building Tips which is full of powerful tips and techniques for maximizing strength and size. http://www.seriousstrengthtraining.com
support@seriousstrengthtraining.com

Flavones are the latest big supplement to hit the market. Methoxyisoflavone is a non-hormonal anabolic compound that has been shown to reduce cortisol levels, increase protein synthesis and improve recovery from exercise.

During tests that led to the issuing of a patent for methoxyisoflavone the following findings were noted:

1. It was found to be more anabolic than anabolic steroids without any of the side effects.

2. It increased lean body mass significantly within 30 days while producing no androgenic effect.

3. Cortisol levels were reduced and nitrogen levels increased considerably.

Flavones can be safely taken by men and women who want to boost their lean muscle gains without risking the hazards associated with taking anabolic steroids. A dose of 400-800 mg can be taken daily, split over two doses. Its effects can be enhanced by taking it with protein due to the ability of protein to force nutrients into muscle cells.

Methoxy can also be stacked safely with ZMA to maximise testosterone gains, or ecdysterone to increase protein synthesis, maintain a positive nitrogen balance and keep the body in an anabolic state.

About the Author

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Taurine is the second most abundant amino acid in the muscle after glutamine. It performs several useful functions and can act in a way similar to creatine in that it expands cells by helping the muscle to hold more water, thus increasing cell volume. The added benefit for bodybuilders is that these expanded muscle cells boost hydration and stimulate greater protein synthesis giving an enhanced muscle fullness.

The best time for bodybuilders to take taurine is thirty minutes before training and again immediately afterwards as this will heighten the effect of training. With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer’s instructions should be followed in all instances.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Lysine is an essential amino acid therefore it must be obtained from the diet as the body cannot produce its own. It is an essential building block for all protein in the body and can be found in animal meats, fish, dairy products, legumes and brewer’s yeast. It performs many useful functions in the body and has proved to be especially useful in treating herpes and cold sores. Lysine also increases the absorption of calcium so it may help to prevent and treat osteoporosis.

To the bodybuilder, lysine offers many benefits:

1. It helps build muscle protein.

2. It helps maintain nitrogen levels.

3. It supports the production of hormones.

4. It speeds up recovery from injury or overtraining.

Although lysine can be readily obtained from many foodstuffs, supplementation can enhance the effects noted above. No problems have been reported with normal usage but high doses exceeding 15 grams can cause stomach problems and cramp.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

L-carnitine is synthesized in the body from the amino acids lysine and methionine but it can also be found in nutritional sources such as red meats, dairy products and avocados. Its main role in the body is to help metabolize food into energy. L-carnitine does this by transferring long chain fatty acids into mitochondria where they are oxidised to produce energy.

L-carnitine is heart friendly and has been used for many years in the treatment of heart disease. Studies have shown that it can increase the heart’s output and function, stimulate energy supply to the heart and improve overall cardiac performance.

Many bodybuilders use it for the following reasons:

1. It promotes muscle growth.

2. It increases energy.

3. It helps to burn fat.

4. It helps to prevent muscle fatigue.

L-carnitine is a relatively safe supplement provided the manufacturer’s recommendations are followed. As with all supplements, remain aware that l-carnitine could be contained in other products so read the labels carefully to ensure your daily intake does not exceed four grams.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Arginine is a semi-essential amino acid that the body cannot make naturally. It is found in nuts, seeds, chocolate and raisins.

Arginine is used by the body in the execution of many important physiological processes including hormone secretion, output of growth hormone, removal of toxins from the body and enhancement of the immune system. It is also a precursor of nitric oxide which vasodiolates vessels in the body. For this reason arginine is often used to treat conditions such as angina, high blood pressure, cardiac disease, sexual dysfunction and infertility. Recent research has also highlighted arginine’s ability to scavenge free radicals, remove bad cholesterol, enhance fat metabolism and regulate salt levels.

There are several reasons why arginine appeals to bodybuilders:

1. It prevents the retention of water under the skin thus minimizing bloating and helping to create a ripped appearance.

2. It helps the body to retain nitrogen that is essential to the muscle building process.

3. Its vasodilating abilities support muscle growth.

4. It enhances protein synthesis.

5. It helps to boost the immune system allowing harder training and minimizing the minor illnesses that come from overtraining.

With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer’s instructions should be followed in all instances.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

HMB stands for beta-hydroxy beta-methylbutyrate. It is a metabolite of leucine, one of the body’s essential amino acids, with small amounts found naturally in catfish, grapefruit and alfalfa.

It has become very popular amongst athletes in recent years mainly due to the role it plays in the synthesis of muscle tissue. HMB has been subjected to many studies that have reached some interesting conclusions. One study showed that supplementation with 3 grams of HMB per day increased participants’ strength by a factor of three compared with placebo takers. Supplementing with the same amount also saw a reduction in bad cholesterol compared with the placebo group.

Clearly there is significant scientific backing for claims that HMB can speed up muscle growth, strength, endurance and fat loss. There are no known side effects when taken properly in amounts ranging from 3-5 grams each day. It should be taken before training or at bed time for best results.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

BCAA stands for branched chain amino acids and is increasingly being recognized as an important supplement in the field of sports nutrition. In short the term refers to three essential amino acids - leucine, isoleucine and valine.

Amino acids are widely known as the building blocks of protein. When protein food is eaten it gets digested into individual amino acids and short chains of amino acids that are sufficiently small to be absorbed into the bloodstream. They are then used by the body to build and repair tissues amongst other things.

Amino acids are split between those classed as essential and those labelled non-essential. This simply means that essential amino acids cannot be made by the body, whereas non-essential amino acids can. There are nine essential amino acids and each must be obtained from the diet. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Non-essential amino acids are just as important as the essential variety and the term simply means they can be made by the body from vitamins and other amino acids. The non-essential amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.

The BCAA’s are especially important to athletes because they are metabolized in the muscle rather than the liver. This means that they can be used either to build new proteins or be burned as fuel to create energy. Supplementing with BCAA’s has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAA’s can improve performance and delay the onset of fatigue. They also operate as anabolic agents allowing the body to burn fat and not muscle.

As a supplement that has no reported side effects, branched chain amino acids offer many benefits to the serious bodybuilder.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.