The ideal situation would be to maximize muscle gain while minimizing increases in body fat. Lifters looking to add muscle will also typically do hypertrophy-specific training which often results in delayed onset muscle soreness DOMS. This stack is created with the goal to support muscle growth. For individuals who prefer plant-based protein sources, Amino Synergy also provides the full spectrum of essential amino acids. L-Carnitine : Carnitine facilitates the transfer of fatty acids across the mitochondrial membrane, so they can be burned for energy.
Carnitine also helps to alleviate post-workout markers of muscle stress and soreness following resistance training. How to stack it: Whey Isolate can be used anytime throughout the day to meet your protein intake needs.
For carnitine, use servings daily. On workout days, take minutes prior to training. How to stack it: Take a serving of Clean Burn three times a day, and use Kasein at night to feed your muscles overnight and to help hit your daily protein intake goals.
Veteran Stack recommended for those over 30 years of age - Having an optimal testosterone to cortisol ratio is linked to favorable body composition. You can help support a more anabolic environment with this stack. Glutamine : Glutamine is a conditionally essential amino acid that can become depleted by intense exercise.
To gain muscle mass, one needs to have a caloric surplus in their diet, and training that is conducive to gaining muscle. Additional supplementation will help the athlete to gain even more muscle in a shorter period of time. Here are some muscle-building supplementation tips. This stack is more than enough for most athletes to gain muscle mass quickly and easily. It also takes into account teenagers who should not be using testosterone boosters at their age.
Teens generally have great hormonal panels that are conducive to muscle building. This stack will turn you into a muscle-building machine. Catabolism coupled with testosterone and calories make for a formidable combination.
Incredible synergy can be seen, and the athlete will be able to build a lot of muscle in a short amount of time. A fat loss stack must be carefully planned so that it attacks fat loss at a variety of different angles and through various pathways in the body.
Here is a list of important fat loss supplementation requirements:. In conjunction with a considerable caloric deficit.
Diet is the key to fat loss; supplements will only help you reach your goals. Training and cardio must be on point to see desired results. This stack keeps things simple and cost-effective.
With a properly planned diet high in protein and caloric deficit, losing fat should be a breeze. This stack attacks fat loss at every angle possible and the bonus supplement choice is for the athlete that wants to have an even larger caloric deficit that is made up for with a supplement that promotes the body's natural testosterone production. The most effective supplement stack I have used was when I was bulking about a year ago. I managed to put on almost 30 lbs in about 12 weeks time.
I used:. I gained about 30 lbs and a lot of it was lean muscle with some water and glycogen retention from the BCAAs and Creatine.
I must stress that the diet was the key to the gains and the supplements only helped me get the results I achieved. The protein bars accounted for extra calories a day so that was a huge help and large difference-maker.
However, if I were to do it again, I would go with one of the stacks I outlined above as I have learned a lot more about supplement synergy since then. Stacking supplements is a great way to get the most out of a product or certain ingredient. Certain ingredients when combined create a positive affect on the body while others may cause negative effects.
Adding certain supplements along side one another may be the difference in someone getting great results and loving a product, or getting average results and just being satisfied with a product. This is the reason main supplement companies provide their product with patented "complex" ingredient profiles; concealing their special formula in a way so that the consumer is forced into purchasing their product rather than combining bulk powders and creating their own version of that product.
Additionally, you may buy into the ads commonly shown in magazines or other media where an individual shows drastic alterations in appearance, whether it be muscle growth, fat loss, etc. Surely, in most instances, the individual shown used a combination of products and supplements to achieve such results, yet they did in fact also use the shown product during that time a way the popular media deceives! Before even getting into what is the best stack for adding muscle mass or fat loss, I feel there are certain supplements which should be covered initially, that should be an annual, day-in - day-out stack you always use when following a training regime.
A combination of whey and casein spread throughout the day I suggest first thing upon rising, pre workout, post workout, and before bed - aim for g per shake depending on bodyweight - there are tons of protein powders out there, the best is one you enjoy drinking. Common brands are Optimum Nutrition , Muscle Milk , as well as those of us who enjoy purchasing less tasting generally but cheaper per serving bulk powders.
As a rule of thumb, always begin by following the products labeled instructions. Fish oil contains the omega fatty acids, and other fatty acids coconut oil, flaxseed , medium chain triglyceride oil [MCT oil], etc. These products are best when consumed with meals, to promote their dietary effects. Intense training, 8 hours of sleep each night, and proper nutrition including water intake!
This can not be stressed enough. Supplements are the icing on the cake, without proper diet, nutrition, and training regimes the supplements you use will not reach fully efficiency! Why waste your money and time for minimal results, when you can get the most out of it?!! Realistically, every individual has a different set of genetics and thus will benefit differently from different supplements.
What follows is a basic overview of what I generally feel are the best stacks for the described criteria. The best stack for gaining muscle mass obviously includes those mentioned above. In terms of protein intake from shakes, something I have found to be great for adding lean body mass is to add ground up steel cut oats into protein shakes - a simple way to increase your caloric intake in a healthy manner taste is a different story.
Another option is to purchase protein powders weight gainers specifically designed to add lean mass. Generally these powders are rather expensive, though they may taste better and be easier to make.
ZMA is great pre-bed, and I've found White Blood used before bed to provide excellent gains in terms of growth and recovery - more so than when it is use pre workout. Can be something as simply as caffeine —will help increase the intensity of your training and the amount of weight lifted.
Commonly companies market energy caffeine with a nitric oxide system Increases blood flow, increases nutrient delivery to muscles, and pumps up the muscles worked—one thing to keep in mind is to make sure any nitric oxide product you use isn't containing caffeine, or if it is that you do not combine additional caffeine with it.
One of the best way to add lean mass is to eat big. Obviously, you want to focus on certain things. Eating junk food and making unhealthy decision will add mass, though it will not be lean body mass. I love the addition of steel cut oats to protein shakes as a simple means to add caloric density into the diet - Google Honeyville's steel cut oats - you can purchase a 50 lb bag of them.
And strength training - if you want to add mass, you obviously will be training differently than when you want to lean out. For me personally I find lowering the repetition range and increasing the resistance is a great start to increase hypertrophy and muscle mass. This is why a few manufacturers add betaine to the creatine they produce. University of Connecticut Storrs researchers were the first to discover that betaine is an effective strength supplement.
Under their watch, 12 trained men received either betaine or a placebo for two weeks while following a strength-training program.
Research shows that higher levels of taurine in muscle cells are associated with greater muscle strength and muscle endurance. Investigations have also demonstrated that when taurine in muscle fibers is decreased, as hap- pens during exercise, so too is the strength of those muscle fibers.
Little is known about how it enhances performance, except that increasing its levels in muscle somehow seems to boost muscular contractions, and this leads to greater muscle strength. Yet, wheat germ is not just a great source of slow-digesting carbs for a preworkout meal.
Its active ingredient octacosanol is an alcohol that makes up the main component of wax in plants. Research studies confirm that octacosanol supplements boost muscle strength and muscle endurance, as well as enhance reaction time in athletes.
Octacosanol increases the ability of the nerves that control muscle contractions to fire faster and more synchronously, which allows for faster and stronger muscle contractions and therefore greater muscle strength. It enhances testosterone levels through different mechanisms.
One mechanism involves the freeing up of testosterone from sex-hormone-binding globulin, a protein that carries testosterone in the blood and prevents it from entering muscle cells, where it can stimulate growth. Another way that eurycoma works is by stimulating the Leydig cells of the testes to directly increase testosterone production. It has also been shown to enhance muscle growth and strength greater than a placebo.
Forskolin is the active ingredient from the herb Coleus forskohlii. It works as both a fat burner and a testosterone booster due to the fact that it activates the enzyme adenylate cyclase. Activating this enzyme ramps up testosterone production by the testes, as research confirms in a study from the University of Kansas Lawrence.
Thanks to a few studies performed by University of Connecticut Storrs researchers, we now know that supplementing with carnitine can augment the anabolic properties of testosterone. Subjects taking carnitine had higher levels of androgen receptors in muscle cells. Testosterone binds to these receptors to instigate muscle growth. Carnitine works synergistically with the other two test boosters — they raise testosterone levels, and carnitine allows more of that testosterone to do its work in the muscle.
Fat Burner Stack You need to keep your bodyfat low to show off your hard-earned mass. First, it stimulates specific receptors in the central nervous system that boost metabolic rate. Brand new research from Chubu University Kasugai, Japan shows that evodiamine can prevent fat gain in rats by enhancing uncoupling proteins, which work to maintain an elevated metabolism. Second, evodiamine reduces hunger and slows digestion, which keeps you feeling fuller longer and leads to a slow, even release of glucose into the blood- stream.
This helps to prevent insulin spikes, which can bump up fat storage. GREEN TEA: This is one of the hottest fat-burning supplements on the market today because research confirms that it is very effective for boosting metabolic rate and, therefore, fat loss. The active ingredients in green tea are the polyphenols known as cate- chins, which have antioxidant as well as fat-burning effects. The main catechin that helps green tea burn fat is epigallocatechin gallate.
This catechin inhibits the enzyme that breaks down norepinephrine. This neurohormone is involved in regulating metabolic rate and fat burning. The main way that caffeine boosts fat loss is by binding to fat cells, which in turn, enhances the removal of fat and inhibits the storage of fat. In other words, caffeine helps to get more fat out of fat cells and into circulation, where it can travel to tissues, such as muscle cells, to be burned for fuel. Pump Stack Enhancing muscle pump is not just about a quick, temporary boost in muscle size.
Not true — it would be difficult to do in supplement form, since NO is a gas. Fish oil is one of the best supplements you can take for your general health, particularly because it helps lower inflammation.
And when it comes to working out, less inflammation means faster muscle recovery, says Jalali. Plus, Omega-3 fatty acids help your muscles synthesize bulk-building protein better, according to a study in Clinical Science.
Whey is by far one of the most optimal muscle-building supplements, Cohen raves. It has a higher leucine content—one of those BCAAs—than other types of protein powder, and since leucine is the key amino acid in activating muscle protein synthesis , whey has a slight advantage over other powders.
But ingesting a blend of whey and casein post-workout is actually the most ideal, says Cohen. Casein, on the other hand, has a very slow digestion rate so it extends the timeframe over which amino acids are released to your muscle tissue.
One of the best weapons against muscle fatigue is carnosine, a substance that is abundant in your muscles in order to help prevent acid build up.
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