Intra-Workouts: Legitimate Product Category or Marketing Scam?

I'll be the first to admit that I used to think the 'Intra-Workout' wasn't needed in an athlete's supplement stack, and while that is still partially true in some cases, it definitely isn't the case in others. Let me explain.

Scenario 1: Your training is quick, you're in and out of the gym in 45 minutes.
Scenario 2: You're bulking, so your diet is supplying you with plenty of sustained energy and amino acids to power you through your workout.

In these two scenarios an Intra Workout really isn't needed (not that it couldn't be beneficial). In scenario 1 your training time is so quick your pre-workout meal should be enough to get you through the workout. In scenario 2 the amount of food you're taking in throughout the day should supply you with plenty of energy to withstand a workout of 1.5 to 2 hours depending on your intensity. So, when is an Intra-Workout needed? During contest prep, photo shoot prep, beach vacation prep or any other scenario when you are dieting hard.

I'm currently in the midst of a show prep in which I've been dieting hard for weeks and weeks on end. So, with calories extremely restricted and workout intensity at an all time high (trying to maintain as much muscle mass as possible), energy levels are at an all time low. Not to mention hunger! The Intra-Workout is the only way I'm able to blast through a hard training session. Intra-Workouts supply you with much needed Branch Chain Amino Acids (BCAAs) to maximize muscle protein synthesis, Glutamine to help with recovery and Electrolytes, vitamin B6, Citrulline Malate to help you sustain your training intensity for longer periods of time, thus prolonging your workouts and preventing muscle degradation. So, what are some quality Intra-Workouts?

• Scivation Xtend - No blog on Intra-Workouts would be complete without mentioning the pioneer of the Intra-Workout category. Scivation Xtend provides 3500mg L-Leucine, 7000mg BCAAs, 2,500mg of L-Glutamine plus Citrulline Malate and Electrolytes.
• Dymatize Recoup - Dymatize basically copied the Xtend formula but added a little extra to each key ingredient mentioned above. Recoup provides 4000mg L-Leucine, 7,200mg BCAAs, 3,000mg of L-Glutamine. As they say, imitation is the sincerest form of flattery!
• iForce Compete - iForce Compete is a little different then the two mentioned above. It features ingredients that will help you with the mental exhaustion that comes with hard training in a calorie deficient state. It features ingredients like Rhodiola Rosea Extract and Vinpocetine that helps force blood to your brain, thus helping you stay focused throughout your entire training session. Another key ingredient is L-Carnitine, which forces your body to use fatty acids for energy. While it doesn't have Glutamine, it does come with Citrulline Malate and you'll get your BCAA's from the 2.5grams of Whey Hydrosolate in it.

My personal review of the 3 mentioned above: Scivation's Xtend tastes a lot better than Dymatize's Recoup, but as mentioned above you do get more active ingredients with the Recoup. I recommend trying them both, then settling for the one that tastes the best. The biggest difference I have noticed between the Xtend/Recoup and the iForce Compete is the lack of mental exhaustion. I don't get physically exhausted on the Xtend or Recoup, but I do hit a mental wall towards the end of my workouts. However, that's NOT the case with the Compete. I feel great throughout my entire workout and it's very noticable. I do wish Compete had Glutamine, but I add my own Glutamine when taking it. Also, I have to mentioned the flavor. I've tried Lemon Drop, Tangy Tangerine, and Fruit Punch Slam and all three are phenomenal! Seriously, how can they taste that good! I only have a few servings left and I'm already getting depressed!

If you want to try one of these products remember 704Nutrition.com is home of the no hassle return policy, so you can try one and if you don't like it, return it!

Useful links:
Scivation Xtend: http://www.704nutrition.com/SearchResults.asp?Search=scivation+xtend 
Dymatize Recoup: http://www.704nutrition.com/SearchResults.asp?Search=dymatize+recoup
iForce Compete: http://www.704nutrition.com/Cheap-iForce-Compete-Intra-Workout-BCAA-p/iforce_compete.htm

Pistachios, are they really that wonderful?

By now you've all seen the 'Get Crackin' pistachio commercials and you've probably noticed the influx of pistachios lining your grocery store's isles. But how do they stack up to other popular nuts, such as peanuts and almonds?

When comparing the nutritional profiles of all three, they pretty much have identical amounts of calories, fats, carbs, and protein per serving. But pistachios are much higher in potassium (310mgs) compared to almonds (210mgs) and peanuts (180mgs).

Beyond the label

To see the real nutritional value of pistachios, we have to look beyond what's on the label. Pistachios are high in phytosterols. Phytosterols help fight bad cholesterol and remove it from the body, all while having no effect on your good HDL cholesterol. Pistachios are also an excellent source of Vitamin B6, copper and manganese. More importantly, pistachios are high in something else...antioxidants! The USDA compared over 100 different foods and classified pistachios in the group with the highest antioxidant capacity. Antioxidants are extremely important because they help fight free radicals in our bodies.

Conclusion:

Get to crackin'! I've found pistachios to be a wonderful (yeah I said it) addition to my diet. They taste great and are fun to eat. Make sure to get the unsalted kind and never buy them unshelled. Cracking them prolongs the eating process allowing you to reduce your caloric intake without restricting your calorie intake, a process known as the "pistachio principle".

Lean Mass Routine for the Natural Athlete and Bodybuilder

I've been asked to post a mass building routine, but before I get started let's clear up one of bodybuilding's biggest myths. There's no such thing as a bulking routine or a cutting routine. Your diet controls whether you are bulking or cutting as well as your cardio. I know I'm going to get some arguments here, but the fact is we are all trying to BUILD muscle. In order to build muscle, you have to lift heavy ass weight, period! Yes, there is a place for high rep routines (aka cutting routines), but for the most part you are going to have to lift heavy weight in order make lean muscle gains. This was the biggest lesson I learned in 2012.

As some of you know, I did an experiment in 2012. I tried to "cut" down while maintaining as much lean muscle mass as possible. I lost 30 pounds of fat, maintained almost all of my muscle and was stronger than I have ever been. How do I know? Besides posting many PR's throughout the year, I had people asking me at the gym, "Damn son, how much weight have you gained? You're getting swole!". Well sir, I've actually lost 30lbs! Boom!

The follow routine is one I've been using on and off for years. It's my bread and butter. My security blanky. The one routine I know I can always go back to for results.

Monday:

Chest/Biceps
- 5 x 5 Flat Bench Press
- 4 x 6 Incline Dumbell Press
- 3 x 8 Cable Flys
- 5 x 5 Flat Bar Curls
- 3 x 8 Preacher Machine Curls

Tuesday:

Legs:
- 5 x 5 Squats
- 4 x 6 Leg Press
- 3 x 8 Leg Extensions
- 5 x 5 Lying Leg Curls
- 3 x 8 1 Leg Curls or Seated Machine Curls
- 5 x 5 Smith Machine Calf Raises
- 4 x 6 Seated Calf Machine
- 3 x 8 Leg Press Machine for Calves
*Notes: This is the longest day, you can cut calves and do them on another day if you'd like or you can cut one hamstring exercise from the routine.

Wednesday:
Rest

Thursday:

Shoulders/Triceps
- 5 x 5 Seated Dumbbell Presses
- 4 x 6 Side Dumbbell Laterals or Delt Machine
- 3 x 8 Front Cable Raises
- 5 x 5 Dips
- 4 x 6 Smith Machine Inner Grip Presses or Skull Crushers
- 3 x 8 Cable Pushdowns

Friday:

Back/Traps
- 5 x 5 Deadlifts or Stiff Leg Deadlifts
- 4 x 6 Bentover Rows or T-Bar Rows
- 3 x 8 Pulldowns
- 5 x 5 Shrugs
- 4 x 6 Shrug Machine or DB Shrugs
- 3 x 8 Upright Rows (DB, Barbell, Smith Mach, or Cable Mach)

* 5 x 5 means 5 sets of 5 reps. 

Increase weight each set. Exercises can vary, but rep range should stay consistent. You should keep a log or journal so you can track your progress. Every week you should be lifting a little more weight.
Each day focuses on a compound movement, followed by another somewhat compound movement, followed by an isolation movement.

Why didn't I think of that?

While we are always trying to source great products for you, sometimes we come across a product that is so good we feel compelled to share it with you. Today that product is PB2 Peanut Butter Powder by Bell Plantation. It's simple, all natural and has many uses (see recipe below). Reducing the peanut into a powder means 85% less fat calories than traditional peanut butter. No additives. All natural. How it's made? Superior quality peanuts are first slow roasted then pressed to remove the fat and oil. The result is an exquisitely natural roasted peanut butter flavor that's deliciously rich in taste, easy to enjoy and wonderfully healthy.

Achieving great things with the humble peanut

Peanut butter has always been a staple for the health conscious and physically active. But even peanut butter can be improved. PB2 reduces fat through a chemical-free process. Like all Bell Plantation products, PB2 and Chocolate PB2 are all natural, preservative free, and contain no artificial sweeteners. And that makes them a sweet alternative for active lifestyles, dieters, and moms who want healthy snacks for their kids.

Recipe:
I mixed one scoop of Dymatize Chocolate Peanut Butter Casein protein with 2 tbsp of PB2 Peanut Butter in about 4 to 6 ounces of water and wham! Reese's Cup pudding in a glass. This stuff is to die for!

Want to make a peanut butter? It's easy. Just mix 2 tbsp of PB2 Peanut Butter with water or milk and and Wah-lah, you have peanut butter without the fat and oil! Each serving only has 45 calories, 2 grams of fat (0 Saturated), and 5 grams of protein when mixed with water.

Buy Now or Read More by Clicking Here

The Giant Drop Set Routine

I've been bodybuilding for 10 years and have used a bunch of different routines. Typically a workout will consist of 3 exercises per body part and the rep range will vary depending on what the ultimate goal is. (I'm usually spent after doing 3 exercises of 4 sets.) I also have a high volume routine that I do once or twice every 4 to 6 weeks. It's a high intensity, no rest, very light weight routine. I do about 5 different exercises with this one.
While I feel like I build more muscle with my standard 3 exercise workout, I like the fact that I get to hit a muscle group 5 different ways when doing the high volume routine.  So, this leads me to an idea for a new routine, one I'm calling the Giant Drop Set routine.
 
Here's the idea: do 5 to 6 exercises, but only do 1 giant drop set per exercise. This will allow you to lift heavy weight, plus do a larger volume of exercises all without over training. You kill two birds with one stone, so it's the best of both worlds.
 
Here's an example, let's use chest:
1. Bench - 315lbs x till failure, 275 x till failure, 225 x till failure
2. Incline DB Press - 100lbs x till failure, 80 x till failure, 60 x till failure
3. Flat DB Flys - 40lbs x till failure, 30 x till failure, 20 x till failure
4. Machine Press - 275lbs x till failure, 250 x till failure, 225 x till failure
5. Cable Crossovers - 60lbs x till failure, 45 x till failure, 30 x till failure
*You should select a weight that you can only get 4 to 7 reps before failure. This will ensure you are lifting heavy.

While it looks like it's 15 sets, it's actually only 5 drop sets. And more importantly, both this routine and my typical heavy routine have the same amount of total reps per body part. Here's a comparison:

Typical Routine:
1. Incline Press: 5 sets of 5 reps
2. Flat Dumbbell Press: 4 sets of 6 reps
3. Cable Crossovers: 3 sets of 8 reps
Total: roughly 75 reps, give or take depending on failure

Giant Rep Routine:
If you did 5 reps till failure, that's exactly 75 reps. (see above example for chest)


Results: I'm currently on my second week of doing this routine and I love it. I've gained about 5 pounds according to the scale, with no body fat gain according to the mirror ;). Something else I've noticed is that my pumps are much better because each body part is getting hit from all of the different angles.
This is not a routine you should be flying through. Remember, as a bodybuilder you don't want your heart rate up high, especially over an extended period of time. So, do your first set, recover and then move on to the next exercise.

Here's my split:

Monday:
Hamstrings: 3 exercises
Quads: 6 exercises

Tuesday:
Chest: 5 exercises
Triceps: 4 exercises

Wed: Cardio

Thursday:
Back: 6 exercises (1 set deadlift, 5 exercises of lats/rhomboids)
Traps: 3 exercises (you hit these with deadlifts too, so it doesn't take much to exhaust them)

Friday: Active Rest with Calves (up to 4 exercises)

Saturday:
Shoulders: 5 exercises
Biceps: 4 exercises

It's always good to change your routine because you always want to keep your muscles guessing what's coming next. This is how you grow your muscles. So, if you're bored with your routine or have hit a plateau, give this one a shot and let us know how it worked for you.

Silk Amino Acids - The Next Big Breakthrough?

Silk Amino Acids, or SAAs for short, are a very specific amino acid sequence - a chain of more than eighteen specific amino acids, and five in particular researchers found to be the greatest of importance. These five in a precise sequence and precise ratio seem to show optimum pro-anabolic results.  According to study on mice, scientist say silk amino acids improve physical stamina and male reproductive function. They concluded that "exercise decreased the blood testosterone level, which was recovered by SAA, leading to enhanced sperm counts. These combined results indicate that SAA not only enhances physical stamina by minimizing damage to tissues, including muscles, as well as preventing energy depletion caused by swimming stress, but also improves male reproductive function by increasing testosterone and sperm counts."*

One new innovative brand, EXT Sports, has released the first silk amino acid supplement called CHAIN. From EXT Sports:

Absolutely, the highest standard amino acid supplement! It's called CHAIN and represents the next monumental step forward in the 'perfect protein' for enhanced muscle, endurance, and recovery!

By now, you've heard about Silk Amino Acids (SAAs, for short). They are the remarkable and innovative amino acid sequence - a chain of eighteen plus specific amino acids, and five in particular that in a precise sequence and precise ratio form a protein like never before. So powerful, so potent, so perfect for metabolization that they make the beloved BCAA seem more outdated than disco.

CHAIN contains the five key Silk Amino Acids in the exact and precise sequence and ratios, in clinical dosing...but, it doesn't stop with the remarkable Silk Amino Acids - CHAIN also contains cutting edge Magnesium Glycyl Glutamine (magnesium bound chelated glutamine for unrivaled reslts).

Glutamine - that well established amino acid that is so important it's encoded within the human genetic code. Like everything else about CHAIN, the Glutamine used is light years ahead of its predecessors. CHAIN contains the only stabalized form of Glutamine - a compound called 'Magnesium Glycyl Glutamine.' Now, the promise of Glutamine can be fully realized for restoring plasma Glutamine levels, protecting Glutamine reserves, sparing lean muscle mass...AND, putting you in an anabolic state, even after strenuous exercises!

STRENGTH, RECOVERY, ENDURANCE!
CHAIN doesn't stop with the best-of-the-best Silk Amino Acids and Magnesium Glycyl Glutamine, it contains Beta-Alanine, too! CHAIN utilizes the Japanese pharma-grade Beta Alanine under the CarnoSyn worldwide patented brand. Beta-Alanine is clinically imporatant for buffering hydrogen ions, delaying onset of fatgiue, and increasing workout duration and capacity. CarnoSyn has also been researched and shown to speed recovery and increase strenght!

Link to EXT Sports CHAIN Silk Amino Acids: http://www.704nutrition.com/SearchResults.asp?Search=Ext+Sports+CHAIN

These statements have not been evaluated by the Foodand Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

*http://www.ncbi.nlm.nih.gov/pubmed/20118552

Breakfast of Champions

I always get asked about my diet, what I eat, when I eat,  and how much I eat.  When I get to the part about 8 eggs for breakfast, I get the deer-in-the-headlights look or a gasp of air in surprise (or disgust?). It never fails! I typically go on to explain that it's 8 egg whites and only 1 yoke, to which they ask: "how do you do that?" So here it goes:
 
How to cook an egg using 8 egg whites and 1 yoke. I add lots of spinach because I'm currently restricting carbs and I need all the digestion help I can get, plus it's an easy way to add greens to your diet.

Step one: Crack and separate 7 egg whites from the yoke. I use a glass, it's much easier than an bowl.

2 eggs were used from previous carton

Step 2: Place skillet on burner, add spinach  (I start burner on high heat and adjust accordingly). You don't have to let the spinach cook at this point. I move to step 3 immediately.

 

Step 3: Pour cup of 7 egg whites into skillet, then add the one full egg on top

Step 4: Cook for approximately 2 minutes, then carefully flip the egg over without breaking the yoke. Tip: Use a spatula, you're not a food ninja.

Cook face down for approximately 1 minute.

Step 5: Place egg on plate and serve. Flip the skillet over and the egg will drop out onto the plate just like when cooking a regular size egg.

Level of difficulty: EASY

Time from start to finish: 5 minutes