Daily Archives: March 28, 2013

Abdali, Abdoun, Achrafieh, Amino Acids, Amman, BCAA, Beirut, Creatine, Diet & Food, Exercise, Fat Loss, Female Supplements, First Nutrition, Fitness & Training, Hamra, Jordan, Kaslik, Lebanon, Nutrition & Diet, ON, Optimum Nutrition, Rabieh, Supplements, Sweifieh, Training, Vitamins, Weight Gainers, Whey Protein, Zalka

EVERYTHING YOU NEED TO KNOW ABOUT BULK UP

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To achieve your goal of bulking up, please keep in mind that gains take time, perseverance and a synergistic routine of working out, eating well and correct supplementation. However, there are some core principles to keep in mind for weight gain:

  • Make certain that you are consuming 1 gram of protein per pound of body weight per day from all sources. These should mostly be from whole foods and then supplementing accordingly to achieve your daily quota
  • Do short, intense workouts
  • Make certain you are getting adequate sleep
  • Never miss a meal

Pro Complex Gainer  Serious Mass

Within the ON range are a number of products that can help you on your journey. We offer two weight gainers, either Serious Mass or Pro Complex Gainer. If you have a very difficult time gaining weight and are the type of person who just cannot get enough calories in a day, Serious Mass is for you. Otherwise, our lean gainer, Pro Complex Gainer, would be more appropriate. This product is intended to be taken between meals and/or before bed.

Creatine Powder

In addition, within any muscle building regime, Creatine plays a key role for strength and recovery. It’s available in two different formats: Creatine caps or Micronized Creatine Powder. These products, paired with a good multivitamin and balanced diet, will help you to reach your end goal successfully.

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TEMPORARY RELIEF FOR DOMS

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Temporary Relief For DOMS

Anyone who’s pushed limits in the weight room is familiar with Delayed Onset Muscle Soreness (DOMS). The aching can start to kick in anywhere from a couple hours to days after training, and is usually strongest between 24 and 72 hours post-workout. A study published in the Journal of Strength and Conditioning Research offers two strategies for helping you manage the pain.

Twenty healthy females in their early 30s used a dynamometer to perform eccentric contractions of the upper trapezius muscles. DOMS set in about 48 hours later. Half of these volunteers got a 10 minute massage of the traps muscle group while the rest performed active recovery encompassing 10 sets of 10 reps shoulder shrugs using light elastic resistance. Muscle soreness rated 5 on a scale of 1 to 10 before treatment, and the intensity of discomfort was reduced by both strategies. Unfortunately, the effect only lasted for around 20 minutes.

True Strength Moment: When you’re up against a plateau and looking to push beyond, studies have shown that supplementing with Branched Chain Amino Acids (BCAAs) before training can help reduce the impact of DOMS. Try mixing a flavored BCAA powder into water for hydration support, or if you drink a whey protein shake before training stack it with an unflavored version.