Some people are fast risers and are ready to go straight away. These people do the best training in the mornings very often. In the mornings, our energy, focus and concentration are at the highest. Therefore it makes sense to train in the mornings for some people. I like training in the mornings as it is a positive start to my day and gets me going. However, 5 am may be pushing it and I will more than likely hit a wall at 9 in the morning. Your testosterone is also at its peak early in the morning, which is good for muscle and weight training, as well as muscle growth.
Studies have shown that our lung capacity is better in the late afternoon, and our pain threshold is higher. Therefore we may not have as much energy and focus but can push our bodies that little bit harder. I don’t know who finds time to train in the afternoon, but it does have its positives and its massive advantages.
Nighttime is when our bodies slowly start shutting down, so training anytime around 8-9 pm may not be the best idea. To boost our bodies again with adrenaline may mean that we will confuse our bodies and then struggle to sleep.
So there is no perfect time to train; each person needs to learn and know their bodies and do what works best for them. Ideally, morning training is good for energy and focus and testosterone. Afternoon training is good for pushing your body harder through those pain barriers, as we have a higher pain threshold. Find the times that work for you and that coincide with your schedule. After all, families, work and our partners come first when it comes to managing our time. Well, most of the time!
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Chicken wraps can be a decent option and can fill us nicely. With the free calories, salads provide. Low-fat mayonnaise is preferable, with some lovely grilled chicken. A nice trail mix with a blend of almonds, pecans, and some dried fruit, along with some sunflower seeds. A perfect balance of fats and fibres.
Homemade protein balls made with protein powder, peanut butter and oats is a perfect healthy snack for on the go. Biltong is my go-to. Yes, it can be pricey, but you do not need too much. Lean is preferable. Orange or grapefruit is also a lovely form of vitamin C and fibre and gives you a much-needed energy lift.
Protein pancakes are excellent to pack, and there are many different variations you can look up online that are simple and easy to make: peanut butter and banana roll-ups. Spread the peanut butter and add slices of banana in a whole wheat tortilla. Tuna with salsa is a lovely snack again and easy to make, and you can add some chilli for a thermogenic effect.
Apples are a great source of fibre and Vitamin C. Add some cheese for the protein you need. When looking for size, I loved having a protein shake and adding raw oats for the extra carbs. Easy for on-the-go. Cottage cheese with fruit. Simply add a mix of fruit to your low fat cottage cheese.
Lastly, protein bars, no excuse they are everywhere, and so many options suit all needs, whether banting or bulking.
Do not be scared to snack. Just make sure you are snacking on the right things and again keep them balanced. Always make sure all meals are balanced.
A gym partner can motivate you; it is harder to skip gym when you have someone relying on you as opposed to training by yourself. You will always be competitive, which means you will be pushing yourself to the limit as ego does get involved here, and there is nothing wrong with that. You push each other and assist each other on those last couple of reps when it is needed. For example, if I am bench pressing 140kg and I do 6 reps. I may have it in me to push out another couple, and that is where the muscle fibres are really broken down, and growth is seen. However, as I am alone, I don’t feel like being that guy that has the bar around my neck and has to kind of slide of the bench press. So I leave it where I am comfortable. A partner can push you beyond that.
However, this is what I’ve seen in many gym partners or groups of three. The rest periods become ridiculous. They rest for far too long as there is far too much to talk about. Rather chat before and after the session and while training, talk about training. The groups get too big, also meaning the intensity and the rest periods aren’t done right. There is too much spotting; you should not be spotting from the first rep, and spotting means the smallest amount of help literally so that you do not drop the weight on yourself. It does not mean you lift the bar for your partner.
So a gym partner can be a fantastic asset; you can push yourself more and reach higher and newer limits. Try not to make it too much of a social gathering so partner up with someone as driven and likeminded as you.
One of my key beliefs has always been to load carbohydrates properly around your workout. A good quality carbohydrate meal an hour before training helps fuel your muscles for the activity. I always sip on a fast-acting carbohydrate when training, something fast absorbing such as vitargo or dextrose. This keeps fueling my muscles and keeps me going longer and stronger. Having carbs readily available in the system means that muscle breakdown will not occur as you are consistently fueling your muscles with a carb drink every 20 minutes. Post-workout a carb-protein drink is extremely important as the glycogen is stored immediately in your muscle in a large amount and the protein aids in rebuilding and growing your muscle fibres. Therefore, if you are looking for size and good lean muscle gains, loading carbs around your workout is extremely important.
We must remember also that carbohydrates are not only used when bulking and picking up massive size. They are also used when looking for lean gains, they are only used in different amounts. Evert meal with a protein should be supplemented with a good quality carb such as sweet potato, potato or rice. The amounts of carbs per meal will differ regarding your objective in size gains. When looking for muscle size, never neglect your carbohydrate intake and do not be scared to load your carbohydrates heavily around your workouts.
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If we overdo the cardio, we will be burning up too many calories, and the idea with building muscle is taking in surplus of calories. So we need to balance it that we are not burning up too many calories. Cardio should also not be done for too long. Maximum 20 minutes cardio I would say at a steady heart-rate of 120-130 bpm. Slowly walking on an incline on the treadmill or doing the stepper for 20 minutes can be perfect. Furthermore, this can improve our flexibility and our overall recovery time. And we need not forget the most important factor; cardio strengthens the heart. Many heavyweight trainers neglect their cardio health and also with the widespread use of steroids heart health is important. It is wonderful that we can deadlift 220kg but can’t walk up a flight of stairs without having to stop.
High-intensity short bursts can be a brilliant method of cardio and also aid in building muscle. Much like boxers will do when training. So short sprints are brilliant for the legs to build muscle making sure you have sufficient rest periods. Sprinting on an uphill on the treadmill for 20 seconds then 1-minute break is excellent as your heart learns to lower the bpm faster. This can strengthen our muscles and heart.
So, all in all, it can be very important even if only done twice a week. Find some time to walk on the treadmill or lightly cycle or even attempt that stepper. In the long run, it gases great fat-burning benefits as well as cardio strengthening properties. Simply make sure you are taking in extra protein and make sure you are not burning too many calories.
Eat every 2-3 hours without fail. Keep pushing yourself no matter what. If you are on the road, use your massgainer shake, otherwise calorie dense meals. Increase all your portion sizes slightly and when you hit a plateau, increase them slightly more. Drink your calories if you need to, add oats to your shakes, drink smoothies, even milk. Use oils on your foods such as canola and olive oil, drizzled over your veggies or meat. Eat rich calorie veggies such as sweet potato and do not neglect your beans. Load up on nut butters like almond nut butter or my preference is macadamia nut butter. Use your sauces over your meals and spices to make them taste better so that you do not struggle to get through your meals as much. A little bit of sauce goes a long way. Eat carbohydrates with every single meal even before bed, wild rice, quinoa, potatoes. Do not forget to load carbohydrates around your workouts, including pre, intra and post. It really is a simple formula, eat, eat, eat! Do not bulk up using takeaways and processed foods you will only bulk in fat.
The formula is simple but it is not by any means easy. Many times you feel you can’t eat anymore or you just can’t fine time. The main thing is patience. Stick to your formula and be patient, the results will come!
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The trick is to be smart before bedtime. We need to eat foods that keep us fuller for longer and keep fueling our muscle growth and recovery. We need foods that keep our glucose levels stable. My personal favourites are cottage cheese and peanut butter. Cottage cheese contains slow releasing casein protein which gives your body a steady supply of amino acids through the night. Peanut butter further slows the digestion. Salmon is a wonderful option, yes it can be pricey but it is still a brilliant option. Full of protein and omega 3 fat, this gives you the protein you need as well good fibre and fats to aid with satiety. Greek yoghurt much like cottage cheese is excellent protein. Add some flaxseeds to up the good quality fats and fibre to keep you full throughout the night. Low fat cheese is a lovely snack and is also carb free and includes proteins. You may add some raw veggies like cucumber or carrots for free calories to help fill you. Canned tuna with olive oil gives you your blend of protein, fats and iron and is easy and quick to prepare. A perfect night time option. A simple casein protein shake is perfect for that slow release protein and you can add a fat such as coconut oil to help with satiety and slow down the digestion even more.
Snacking at night is a great idea but you need to snack clever. No heavy carbs, no sugar, make sure its high protein and fats. These will keep you fuller for longer and you will wake up feeling much better and fuller in the morning.
]]>When looking to build size, fats add high amounts of calories as a gram of fat is 9 calories whereas a gram of carbs or protein is only 4 calories each. This helps us boost our calories when looking to pick up size. Dietary fat can also serve as a slower releasing energy source to fuel those longer exercises and cardio sessions. Fat also aids your body in absorbing certain vitamins and unsaturated fats can be good for heart health. Unsaturated fats are a better option then saturated fats for cholesterol purposes. Medium Chain Triglycerides (MCT’s) are very quickly available to be used as energy and a source of fuel for training. Furthermore, fats can aid in preventing muscle and protein breakdown.
Fats can also be extremely important for the joints and for the skin. Training heavy weights excessively can dry out the joints and Omega 3 can help lubricate the joints. A good balanced diet includes a balance of good quality essential fatty acids and can boost our calories nicely to get up to where we need to be.
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So split training could be dividing your training into upper body and lower body, or it could be seperating your training into legs, back, biceps, triceps, shoulders and chest for a 5 day training week. I divide my training into individual body parts. The reason for this is that I like an intense training session for a body part where I am focussing on full concentration of a muscle group. This means breaking down the muscle group fully and then allowing sufficient rest days for the muscle to recover. This focuses on optimal growth for the muscle group pushing it to the limit and then allowing the rest that muscle group needs. I try to seperate the harder days such as back and legs so that I am not training them one after the next as i find after a hevy back session my lower back needs the rest and squats are not the right thing for me. So i will focus on a session such as back, then chest, then shoulders, then legs, then arms, then hopefully a well needed rest day.
Split training obviously has many benefits focusing on one body part as a time and then allowing rest. Some people like to train 2 body parts together which can also work very effectively. Such as chest and shoulders. However, each person is different and with the type of training i do, that would be too much to put my body through and would probably take me over two hours. Always know what is best for your body and what works or you. Try different routines and check your progress. Notice what your body responds to. Something like split training may not be right for a beginner looking to just get started and feel healthy. But for the die hard trainers, split training is ideal to push each muscle group to the limit and force growth.
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The first thing always has to be comfort. Make sure you are comfortable to get through your session and that you are not restricted. Comfortable shoes whether they are running shoes or all-stars, whatever your preference, is massively important. I don't think we need to wear Timbalands to gym but again, that is your choice. Some serious gym lovers use the toe shoes. Seeing the shape and weights some of these guys are lifting, I will assume these shoes work well. I wouldn't recommend training in sandals however. Some people like loose fitting clothing and many of the guys like the serious tight fitting. Make sure you are comfortable either way. in case you think it is a good idea, do not train in jeans. Ever.
Accessories such as gloves and weight belts can be extremely helpful. I myself use wrist wraps to support my wrists with heavier lifting, I prefer not using gloves as I do not get the same grip and I feel its a soft way out. Straps can be brilliant when training a body part such as back. Weights belts are extremely important for heavy lifters when it comes to form and back support. Obviously headphones and ipods are very acceptable. I know I can't train without my music as the Katy Perry tunes at the gym do not quite motivate me enough.
All clothing and accessories can be acceptable and understood and everyone has a right to do and wear what they wish. But just in case you really didn't know, some gear is better outside the gym. Do not wear massive jewellery to the gym. Massive swinging chains and huge dangling earrings are just a simple no. Men with those tight leggings. Unless you can really pull it off and I mean really pull it of, don't do it. There are about 3 guys I have seen that have the right to wear those leggings. Extremely loud headphones. We know you are in the zone but we don't all need to join you. Please gym in clean shoes, I mean who trains in muddy and dirty shoes. Tiny tight fitting string vests when you really do not have the body for them. You just look stupid. I don't know about others but I do not think you need sunglasses at the gym. Bandanas. I am not sure who even owns these anymore but yeah, no. Don't wear makeup to gym. And that goes for some guys too.
Other then that, make sure function and comfort comes first. If you really need to colour code and match everything, go for it. We can all be very judgmental at the gym. The choice is yours, but lets not push it.
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]]>1. Throwing your weights. Seriously this has to be the most basic yet massive pet peeve of everyone training around you. Don't barbell press the 55's if you cant put them down softly afterwards. No one cares about how hard you can drop them afterwards. It is far from a show of strength and masculinity, you look like an idiot. If you are really struggling then get someone to spot you or go lighter. Just don't do it.
2. Hogging the weights. There is no better feeling then looking for the weights you need and realizing someone has the whole rack of dumbells for their massive giant super drop set they are doing. You politely ask how many sets they have left, and they always say they doing super sets so they have about 9 sets left. Don't steal all the weights. Sharing is caring. Even at gym.
3. Talking on your phone. If you are going to talk on your phone while occupying the smith machine then let someone else jump in. It is bad manners to sit on the machine while chatting on your phone.
4. Selfies. Ooooh this is my worst. I generally don't like selfies any time but on the floor at gym, just don't do it. Put the phone away you can pose at home in the mirror. We don't need to see you lifting your shirt to get a perfect shot of your abs under the wonderful lighting. If you are a serious pro bodybuilder and look like Arnold, we will forgive it. Any other occasion and just don't do it.
5. String vests. Once again there is a time and place. If you are Dexter Jackson then rock that string vest with your whole chest revealed. But if you are more of a Napoleon Dynamite maybe the string vest isn't for you. Let's leave the string vests to the few guys that really rock it with their tans and the rest of us find alternate clothing. I for one will look terrible in a string vest so I don't do it.
6. This isn't a singles bar. Yes we all like to chat and make friends. And granted their will be many attractive ladies or men walking around. But lets not try pick everyone up in between sets. Save it for later. Chances are that person just wants to train and get away from it all. Again, I am talking to you guys! You are the predators. Stop chatting up the ladies and train harder, maybe then they will come to you.
This may not be technical gym advice. But it is important none the less. Lets all try behave at gym so that everyone can enjoy themselves.
]]>The first truth is that not all exercises will boost natural testosterone enough to have an effect. The exercises that will boost our natural testosterone the most will be compound exercises such as squats, deadlifts, bench press. This is due to the fact that We are putting stress on many different muscle fibers at the same time as opposed to something isolated like bicep curls.
Secondly the type of training will make a difference on the boosting of testosterone levels. Weight and volume will show the best results. We don't want to do 50 reps of 20kgs we want lower reps pushing the heavier weight in compound exercises in order to see a correlation between testosterone levels and muscle gain.
Always remember many factors influence natural testosterone levels. Such as sleep, age, time of the year, stress, health. So the differences we can create in testosterone levels ourselves with weight training will always be very small.
The best recommendation will always be to supplement with a natural testosterone booster before gym. That will help get the most out of your natural levels while training so that your testosterone is optimized. Pitboss from Aces-Labs is a perfect addition to increase natural testosterone effectively and safely helping you feel stronger and increasing stamina. Increase in strength and stamina will increase weight and volume of reps helping you grow muscle mass. Patience is key. Do the work and focus and results will come!
]]>1. Deadlift
Deadlift is brilliant for building up massive core strength. This is a must for anyone looking to gain size and strength. However, form is massively important and you can easily injure yourself by trying to lift too heavy. Focus on form first and the strength will grow. Up your weights slowly when you are ready to see strength improvements. This builds strength in your entire body from your legs to your back to your core.
2. Squats
Both front and back squats are great. I personally prefer back squats myself. Again I can not stress enough the importance of good form. I see far too many young athletes looking at the amount of weight they are doing but the form they are using is dangerous. With all these exercises focus first on form and gradually increasing your weight. The numbers will come but that is not important. We are growing strength not weights.
3. Bench press
Some people love it some hate it. Not always the best for your joints and if you have shoulder injuries. But for me I love the purity of bench press. Nothing better for chest and core strength. Squeezing the chest together and controlling the movement is key. Like a broken record I will say it again, focus first on form the weight will come.
4. Pull ups
Very often neglected but a brilliant strength exercise primarily for back and lats but also targeting other muscle groups such as core and arm and shoulders. I myself neglect to do pull ups too often but it is a must do for growing pure muscle strength.
5. Shoulder press
Another brilliant pure strength exercise focusing on building the upper body and shoulders. The chest is also getting worked here as well as the core. Promoting overall muscle and strength gains. Slow movements and contraction is key to build strength.
Focus on different body parts every day isolating them in order to grow in strength. Each day start with these compound movements to gain that strength and muscle. Slowly go up in weight always keeping your form. Remember, this all goes well in conjunction with a clean and tidy diet.
]]>1. Calories
So when bulking, we need to remember it is a fine line between too many calories meaning you gain fat, and not enough calories meaning you don't gain enough muscle. You need to up your calories in a clean manner using foods such as oats, rice, potato and sweet potato. If you eat everything in sight including bad foods you will bulk up with fat. Keep the protein at approximately 2.2g per kg of your own body weight, and the carbohydrates closer to 4.4g per kg. Clean carbohydrates are essential. Make sure you are eating every two and half hours keep pushing the calories regularly.
2. Cardio
Do enough cardio to keep your fitness up and strengthen your heart. Cardio is important no matter what season but regulate the amounts. 2-3 days where you do light cardio for 20-30 minutes is sufficient.
3. Strength is important
When you gain strength you are most likely gaining muscle. Change up your workouts so that you are pushing yourself to gain muscle strength. Maintaining the same weights for months and the same boring workout plan will show you no results. Shock your body by testing it and pushing it. The more you can grow in strength, the more your muscle fibers are forced to grow in size.
4. Rest increases reward
Remember, you do not grow in the gym, you grow when you are resting. Give your muscles sufficient rest and recovery time, make sure you get enough sleep and take days off to rest and recover your muscles. 4-5 days weights training per week is good.
5. Post workout nutrition
This is one of the most important factors in bulking. Making sure you are getting the right amount of calories in at the exact right time. The best and most important time to take in your calories is post workout. You need a serving of whey protein with a fast acting carbohydrate to replenish and grow your muscles. Dextrose, maltodextrin, vitargo, waxy maize starch are all good carbohydrates to use. This is one of the most important rules to stick to, make sure your post workout nutrition is on point.
Bulking time is now! Use some of these tips and gain some solid muscle mass using these tips as guidelines. Then when the sun comes out you will have gained some serious clean muscle mass to show off!
]]>The simple fact is that warming up initially elevates the heart rate and increases blood flow and the transport of oxygen around the body. This will increase your body temperature and prepare you for stretching. Stretching then increases the circulation of oxygen and blood throughout the soft tissue. this prepares your muscles, ligaments and tendons for weight training.
The most important thing is that stretching improves your range of motion and flexibility allowing for more movement and better muscle growth and recovery. Warming up and stretching decreases the risk of injury to muscles and joints in the long run.
There is a difference between warming up and stretching. Warming up means increasing your body temperate, opening up your blood vessels, your range of motion increases and your range of hormone secretion increases. This should be done by doing light cardiovascular activity for about 10 minutes and try vary the activity from day to day. Stretching improves your range of motion, your blood circulation, and your flexibility, as well as decreasing your risk of injury. Isolate each muscle and hold stretches for anout 30 seconds. Do not jerk or bounce and stretch slowly.
These may only be simple tips however it is very often the simple things that are the most important. At the risk of sounding cliched you need a strong foundation to grow and build. Start with the basics. Even myself will try from tomorrow to do some more stretching even if it is only 2 minutes the first day. Everything starts somewhere. So lets start here.
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