Build fast strength!

STRONGLIFTS 5X5

These days in the world of bodybuilding, you can find many workout routines suggested by different athletes who are good at what they do - building muscle. These routines' results may vary from one individual to another due to many factors among which includes genetics, lifestyle, etc. However, there is one that is different from others. It emphasizes on compound workout rather than isolation. For those of you who seek to build strength, then here is the routine that you should follow. It benefits you through this: 

1. Gain Raw Strength. You’ll add 100 pounds to your lifts every month and become stronger than 99% of the guys in your gym (even those steroid-drenched jerks who spend more time with their drug-suppliers than on training). This strength will make you a better runner, fighter, golfer (or whatever your sport is) and picking up or carrying stuff will be easier.
2. Build Solid Muscle. You’ll pack on 25 pounds of raw, dense muscle your first year of StrongLifts 5×5… even if you have lousy genetics or have been training for several years. And because muscle is denser than fat, you’ll look slimmer despite your weight increasing by a few pounds!
3. Burn Off BodyFat. Your bodyfat will plummet without doing that boring cardio, and while gaining muscle and strength. Your man boobs and belly fat will vanish and you’ll look more athletic at the same body-weight… all while eating like a horse… and without skipping your favorite foods.
4. Increase Fitness. StrongLifts 5×5 will skyrocket your fitness levels by increasing your muscle strength and endurance. As a result, you’ll be in better shape than almost all of your friends, you’ll even be able to easily run 3 miles any time you want (without actually training for it).
5. Improve Health. Stronger joints, denser bones, better posture, higher libido, lower blood pressure and more flexibility. Hundreds of StrongLifts Members have gone as far as eliminating nagging lower back pain as well as knee and shoulder pain with the StrongLifts 5×5 program.
6. Boost Confidence. You’ll become so strong, you’ll turn heads in the gym and gain respect from other guys who will start coming to you for advice. People will compliment you on your physique. Clothes will fit better. And yes, your girlfriend is going to love your new muscles (if you’re single, you’re going to have to hire a secretary to organize your dating life!)
7. Save Time & Money. StrongLifts 5×5 yields results in only 3 workouts a week, without bogus supplements or fancy machines. Heck, you’ll save even more time and money if you invest in cheap home gym equipment and do StrongLifts 5×5 in your garage or basement. No more gym fees, no more driving back & forth, no more waiting for equipment to be free.

Click here to find out more regarding the routine. An excel sheet is also provided for you to keep track of your progress. Here is the link to it and it is all free. 

sources: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

The most important meal as a bodybuilder.

You are what you eat. Muscles are made in the kitchen, not in the gym. Eat big to get big.

In case you didn't get the memo, nutrition is an essential component of fitness. In addition to providing the fuel to lift weight, food also provides the body with energy for the necessary growth and repair. While you should keep your goals in mind every time you sit down to chow down, some meals are more important than others.

If I asked you what you thought the most important meal of the day is, you'd probably either give me the "Mom" answer or the "Bro" answer - namely, breakfastor post workout. However, in my eyes, either way - you'd be wrong.

No, I'm not being crazy, I'm just being logical. The most important meal of your day is your PRE-WORKOUT meal. Why? Simple - the pre-workout meal is the one that determines how hard you can work in the gym. You can't drive a car without anything in the tank, right? So how is your body any different?

I don't care how much you bench or how fast you run. While you can push your body to perform near-miraculous feats, there is one thing you can't do - and that is defy digestion.

Though supplement companies, and yes, even your good bros at the gym, have been pounding the importance of post-workout nutrition into your head, what they fail to realize is that the meal you eat before you workout hasn't even been fully digested by the time you're running to your car to slam your whey isolate and dextrose shake.

You can spike your insulin through the roof after lifting, but it's not going to change what's already working its way through your digestive system.

And just for clarification - by pre-workout meal, I don't mean the creatine-caffeine colada you slam while in the locker room. I'm talking about an actual meal, about one and a half hours before you hit the weights.

What to eat for breakfast?
So what's the magic formula? I guess I'll admit it now. I don't have one. The most important thing to do is eat a balanced meal, meaning one consisting of carbohydrates, protein and fats.

I'd suggest making the bulk of the calories in the pre-workout meal from carbohydrates. Because your body relies on glycogen stores to power you through your workout, you'll need something to fill those stores. And that something is carbohydrates. As you'll be leaving some time before you workout, choose some low-GI carbohydrates to ensure a steady flow of energy and avoid a crash before you even reach the gym.

You'll also want to include protein in your pre-workout meal. Why? Because protein contains amino acids, the building blocks of muscle. Choose a slow-digesting protein, such as meat or casein, as this will keep amino acids in your blood throughout and after your workout. And this is where I'm going to directly oppose the post-workout pushers.

The protein you consume before working out is more important than that which you consume afterwards. Really? Yep - consider this: "Delivery of amino acids has been shown to be significantly greater during the exercise bout when consumed pre-workout than after exercise (Tipton, 2001)1."

Fat is also important to include as it is, among other things, delicious, supports an already healthy blood-sugar level and slow down digestion. Fat is also used for energy, which you'll definitely need for your workout.

Oh, and one more thing - don't forget dessert! That's right, dessert. About an hour after your meal, grab a piece of fruit or some other simple sugar. Why? Because it "can reduce the amount of glycogen used during exercise. This can prolong performance. More importantly, [it] appear[s] to create a hormonal milieu favorable to anabolism (growth)".

article retrieved from http://www.bodybuilding.com/fun/bodybuilders_most_important_meal.htm

Beginner? This might be useful!

Ever been to a gym, and try out every machine that is available not knowing what to do? To be more effective, one has to have a proper plan to train each part one day at a time. Here's one suggestion that you can try the next time u hit the gym.

• Day 1 - Legs
• Day 2 - Upper Body Pulls/Abs
• Day 3 - Upper Body Presses
• Day 4 - Recovery
• Repeat Cycle From Day 1

Day 1: Legs

Beginner Legs Workout: Quads/Hamstrings/Lower Back

Cardio: Tabata on the Stationary Bike: 20 sec on, 10 sec off. Repeat 8 times.

Barbell Complex Legs Cycle:
Repeat cycle 3 times, rest 90 seconds
Deadlifts: 1 warm up set of 12 reps
Deadlifts:5 reps
Stiff Leg Deadlifts: 5 reps
Cleans: 5 reps
Front Squats: 5 reps
Push Press (to put weight behind head): 1 rep
Squats: 5 reps
Good Mornings: 5 reps
Bodyweight Squats: Do as many as you can to burn out legs.
Calves: Bodyweight Standing Calves, holding a machine for stability to failure.

Rest 90 seconds. Then move on to the next cycle.

Day 2: Upper Body Pulls/Abs

Beginner Upper Body Pull Cycle:

Cardio: Tabata on the Rowing Machine: 20 sec on, 10 sec off. Repeat 8 times.

Upper Body Pull Cycle:
Repeat cycle 3 times, rest 90 seconds
High Pull: 1 warm up set of 10-12 reps
High Pull: 5 reps
Pull-ups (Underhand Grip): 1 set to failure
Medicine Ball Slams: 1 set to failure
TRX Inverted Lateral Rows (Overhand Grip) or Smith Machine with legs elevated: 1 set to failure
Single Arm Dumbbell Rows 1 set of 5-12 reps (to failure)
Optional Bicep Curls 1 set to failure

Rest 90 seconds. Then move on to the next cycle.

Abs Cycle: Repeat cycle 3 times, rest 90 seconds

Abs cycle should be done the same day as Upper Body Pull Cycle, but let your body recover before starting your Abs cycle.
Barbell Twists: 1 set to failure
"Stir the Pot"*: 1 set to failure
Leg Raises: 1 set to failure

Day 3: Upper Body Presses

Beginner:

Cardio: Tabata on the Stationary Bike: 20 sec on, 10 sec off. Repeat 8 times.

Upper Body Press Cycle: Repeat cycle 3 times, rest 90 seconds

Warm Up lift: Standing Push Press: 1 set 10-12 reps
Standing Push Press: 1 set, 5-8 reps to failure
Dumbbell Chest Press: 1 drop set
Standing Lateral Shoulder Flyes: 1 set to failure
Triceps Extensions: 1 set to failure

Rest 90 seconds and then move on to next cycle.

Day 4: Recovery

Recovery: Make sure to take full recovery days and get lots of sleep. Guys, take your girl out to do something fun to make her feel special.

sources http://www.bodybuilding.com/fun/train-like-gsp-beginners-guide.html

LIPO 6 BLACK UC 60TABS

Price : RM105

Lipo-6 Black Ultra Concentrate is a 1-pill only fat destroyer made of ultra concentrated fat-burning compounds yielding extreme results. It's so strong you will never need more than 1 pill.

Regular use of fat burners clogs and desensitizes adrenergic receptor sites on the cell's surface leading to a loss in product effectiveness, reduced fat loss results and diminished stimulant response. Lipo-6 Black Ultra Concentrate is the world's first 'Intelligent' fat destroyer that addresses this problem and sets the stage for all-out fat burning.

Its three way system cleanses and reprograms receptor sites to support maximum cell-to-cell communication. Next it hits the fresh receptor with an ultra concentrated fat destroying complex so powerful that all you need is a single pill.

Lipo-6 Black Ultra Concentrate is the first fat burner that addresses a common problem in the diet and weight loss sector: Loss of sensitivity of your receptors towards diet and stimulant based ingredients, which ultimately leads to reduced effects and results of the fat burner you are taking.

HEMORAGE UC

Price : RM110

First they took Ephedra away from you and now it's DMAA. Good luck finding a pre-workout formula that goes beyond just your typical caffeine buzz! That is until you try the ALL NEW HEMO-RAGE Ultra Concentrate. Just one scoop of this wicked formula will set your mind and body on fire: An intense mental sensation with clean energy, zoned-in-focus, razor sharp clarity and a happy go lucky attitude will make you crave this product. Best of all, there is no crash!

Take it before your workout and you'll be pushing beyond your limits. Forget feeling tired and weak. No weight is too heavy and no pump has ever felt as painful.

Take it on non training days and you'll become the most productive, happiest and social person you can be. It will keep you going for hours. Did we already mention that there won't be any crash?!

Just one scoop of the ALL NEW HEMO-RAGE Ultra Concentrate is all it takes. We're absolutely confident you'll like this feeling better than what you got from Ephedra and DMAA!!

• Ultra Concentrated 1 scoop only formula
• Beyond DMAA: Get wired without the crash
• Use before your workout and push past your limits
• Take on non-training days and simply feel great & productive

JACK3D MICRONISED

Price : RM120

USP Labs has completed the reinvention of their all time favorite pre-workout supplement: Jack3D. With a formula that is an alternative to the original Jack3d formula, USP introduces Jack3D Micro, which is prepared with a more powerful set of pump ingredients, nitric oxide boosters, and antioxidants.

Compared to the original pre workout, it will give far greater pumps, as you’ll discover below. The only ingredient in common between the two is the caffeine.

As compared to its original formulation, Jack3D Micro makes use of the Micro Technology. In a nutshell, Micro Technology makes use only specific ingredients that are needed at pre workout time – thus using minimal dosing by not adding unnecessary stuff.

Jack3D Micro creates what we call “adaptive training”, as it efficiently improves athletic performance, motivation, and cognitive functions to optimal levels throughout your workout!

GRENADE 100 TABLETS

Price : RM130

With an extensive background in sports nutrition, exercise physiology and product development, Grenade® Founder and CEO – Alan Barratt, was approached three years ago by a Royal Marine, one of the UKs elite fighting units, who wanted to lose some body fat and increase his performance as he attempted selection for the infamous 22 Regiment – better known as the SAS. Other products he had used had failed to impress so what was needed here was an entirely new approach to raw material quality and selection as well as a specific combination of ingredients that would WORK.

After months of research and testing of various formulas we found a combination that met the specific criteria that had been demanded to attempt the rigorous SAS Selection process. It delivered the following results:-

Suppressed appetite*
Delivered controlled sustained energy*
Metabolized body fat*
Increased alertness and mental focus*

Needless to say our friend was the only man out of a selection of over 200 applicants to successfully complete the arduous four week course and after he called to thank us he described this formula was so effective that he had friends in the military who also wanted to try this amazing product....

Nicknamed Grenade® by our military fans, the name stuck and the legend was born. It has unofficially become 'essential kit' for many soldiers, especially on deployment, and is well renowned for its effectiveness.

Grenade® – Thermo Detonator is now widely recognized as one of the worlds fastest growing weight loss brand, with sales in over 130 countries. The multi award winning Grenade® is suitable for men and women and is extensively used by professional athletes, fitness enthusiasts, military personnel and Special Forces worldwide.

Grenade® Thermo Detonator is a fat-loss product that combines scientifically researched ingredients designed to target body fat and preserve maximum lean muscle.* Whether you're a professional athlete or an elite soldier, you don't want excess body fat slowing you down (or compromising your appearance) and you certainly don't want to lose muscle if you are training for an event, fighting for your country or just hanging out at the beach!

It's obvious, you want to keep all of your hard-earned muscle, improve your energy and performance and blast the excess fat! That is exactly the philosophy behind Grenade® - Thermo Detonator...to 'Declare War on Fat'...not muscle!

Grenade® combines only the highest quality, maximum strength ingredients designed to 'ramp up' your metabolic rate and decrease your appetite without causing the jitters (as may be experienced with other products.)* Grenade® delivers a sustained release of energy and alertness, without the 'come down' at the end.* Rest assured that in the formulation of Grenade®, only the most effective ingredients have been deployed. Most people who've been around the block know that to burn fat you have to deliver the correct signals to stimulate the hormone norepinephrine (among others), which is believed to be the body's most important hormone in support of fat oxidation (using fat for energy). You also have to target specific parts of the brain to combat hunger. Grenade® is designed to do both concurrently, while delivering improved mental and physical performance...but without any nasty side effects.* So, if you want the optimal dosages of an effective fat-burning ingredients along with a steady stream of energy and alertness but you also want to hang onto your hard-earned muscle, no product declares war on fat like Grenade®