Bodybuilding

Supplements That Are Best for Energy

Published

12 years ago

June 9, 2013

F Kyle

Workouts aren’t easy and take significant dedication, focus, and stamina to get the most out of your time in the gym. Significant gains can only be made when the body is pushed to the max, and the human system can only go so far in its normal state. That’s precisely why more and more bodybuilders are turning to energy supplements to give them the boost they need to push themselves more complexly than ever in the weight room.

Are Energy Supplements the Solution?

When looking into energy supplements, it can seem overwhelming with everything on the market. With so many options, it’s hard to figure out what will work and best suit your needs. The search is over because we’ve compiled a list of the best energy supplements on the market, each broken down by the type, how they work, and examples of the best brands.

A note on how to take energy supplements: The great thing about energy supplements over vitamins or nutrition medicine is that energy supplements are meant to be short term, which means you’ll know the day of if that supplement works for you. If it does, keep it going. If it doesn’t, try something new the next day.

MUST READ: 6 Best Supplements to Increase your Stamina

The Best Supplements for Energy:

1) Caffeine:

Caffeine is number one on our list because it is the most accessible energy supplement and widely accepted. How Does It Work? Caffeine works by blocking adenosine, which is a neurotransmitter with soothing properties. When adenosine is blocked, it raises your adrenaline levels, making you more alert and energized.

Caffeine Supplement Brands:

- Supplement Direct Caffeine: Supplement Direct is a powdered caffeine supplement that makes it easy to add to your daytime workout and eating routines.

- Gaspari Nutrition SuperPump 250: Though this isn’t a “caffeine only” product, it’s a great pre-workout “all in one” with plenty of caffeine to get you up and to run and keep you alert for your workout.

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2) Cordyceps:

Cordyceps is new to the energy supplement world and is revolutionary. It’s from a natural mushroom used in the mountain climbing since the early 1930s. How Does It Work? These helpful mushrooms enhance cellular functions, allowing cells in your body to carry more oxygen and making the system feel more energized and focused.

Cordyceps Supplement Types:

- Millennium Sports Cordygen5: This supplement is considered the most effective cordyceps product because it combines over four different Cordyceps species.

Click Here to Know More About Cordyceps

3) Geranium:

Geranium supplements are known to bodybuilding as “the next level.” They are taken from the oil of the geranium flowers, and this oil is much like epinephrine in the compound and has side effects. How Does It Work? Geranium users can expect extreme energy and clarity that performs well under increased pressure.

Geranium Supplement Brands:

- ErgoPharm ErgoLean AMP2: This specific supplement is not only great for energy but is also formulated for fat loss, so you can burn the fat while you enjoy a rush of energy.

Click Here to Know More About Geranium

4) Rhodiola:

This all-natural herb has been taking the sports world by storm as it has virtually no side effects and maintains endurance. How Does It Work? Rhodiola works similarly to Vitamin B compounds, where it repairs nerve damage in the brain and speeds up cell functions metabolically. The side effects of this are energy, focus, and reduced stress.

Rhodiola Supplement Brands:

- Now Foods Rhodiola: This supplement contains the highest legal dose of Rhodiola extract on the market.

- Gaia Herbs Rhodiola Rosea: These concentrated capsules are the perfect “get up and go” to add to your day, and because they’re capsules, they will break down easily in your system.

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Energy Supplement Warnings:

Because bodybuilders lead extreme lives, you’re probably used to seeing and looking past warnings. However, when it comes to energy supplements no one is immune from possible adverse side effects, and it’s essential you both a) run past any energy supplements with your medical provider and b) only take them as directed. Energy supplements increase adrenaline, and overdosing can cause severe heart damage, even death. Please ensure you only use these supplements with caution and medical clearance.

Dieting As An Alternative Source of Energy

Bodybuilders can also look into alternative sources such as caffeine or sugar for an extra burst of energy when needed.

Many bodybuilders also use protein supplements, such as creatine and amino acids. These are not required to build muscle mass but can be consumed to increase the rate of protein synthesis, which may temporarily boost energy levels or improve recovery.

Some bodybuilders enter "bulk" periods where they gain significantly more muscle mass and lose a significant amount of fat simultaneously. For these competitors, meal timing is essential to avoid the excess build-up of glycogen in the muscles.

To avoid dropping pounds of muscle and losing fat simultaneously, many people will limit their caloric intake to prevent a metabolic slowdown.

The first two days are spent getting into shape by resting and doing light exercises like riding a stationary bike or jogging in place.

On day three, dieters take up moderate cardio with jog intervals, running on an incline or hills, or high-intensity interval training. The cardio intensifies on days four and five to include steady-state or sprint intervals followed by a day of rest.

The body burns significantly more calories on days four and five, building lean muscle mass. The diet continues on a diet day for six days, followed by a moderate day of exercise for three days.

On the seventh and final diet day, those who choose to continue exercising can create an intense workout with sprint or steady intervals, or high-intensity interval training.

If you want to continue creating some change in your life through exercise, this is the best way to do so while also creating sustainable results that will last longer than just three weeks or months.

What to Avoid

Bodybuilding requires dedication and discipline, not just in the gym but also in what you eat. There are certain foods that bodybuilders must avoid if they want to stay strong and healthy.

From processed foods to sugary snacks, these unhealthy items can be detrimental to a bodybuilder's progress if consumed regularly. In this section, we will discuss the foods bodybuilders should avoid in order to stay strong and make the most out of their workouts.

Processed, Packaged ItemsBodybuilders should avoid packaged and processed food items such as chips, cookies, and other snack foods. These items are typically high in calories and low in nutrients. A better alternative would be to eat fresh fruits or vegetables for a nutritious snack.

If you're feeling hungry between meals, try having a glass of water with lemon or lime juice mixed in for quick hydration.

Refined Sugars - High-Fructose Corn Syrup (HFCS)

High-fructose corn syrup is one of the worst offenders regarding refined sugars. Replacing foods that use refined sugars with natural sugars such as honey or maple syrup can help avoid HFCS.

One problem with natural sweeteners is that they have a shorter shelf life than HFCS, so you will have to replace them more often.

Bread, Pasta, White Flour

If you're trying to avoid refined sugars, then bread and pasta are items you should also cut from your diet. An excellent alternative for bread would be a gluten-free option like rice bread or sprouted grain bread.

If you enjoy pasta, try spaghetti squash instead of white pasta since it is much lower in carbs. You can also try one of these 12 One Pot Pasta Dinners for a great pasta dish that won't break your diet.

In addition, white flour products like bread and pasta should be replaced with healthier options like oatmeal or if you must then use whole wheat flour.

Cow's Milk, Yogurt

There are many great alternatives to cow's milk, such as nut milk and coconut milk. Another great alternative would be Almond Mylk . Yogurt often has added sugars that should be avoided. Try to go with plain, unsweetened yogurt instead.

Overall

All the above energy routes are great for boosting your workouts and keeping you from feeling burned out afterward, so you have focus left over for the rest of your day.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

5 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

Must Read: Piracetol Review Benefits and Side Effect

Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

5 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.

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