Huge Guide to Supplements That Help Increase Strength

As their name suggests, strength supplements boost your body’s energy levels, giving you the chance to train harder than before. In most cases, the supplements are used by strength trainers, athletes, body builders, and any other person who wants to reap maximum benefits from a workout.

Other Benefits of Using Supplements That Help Increase Strength

As noted above, energy supplements will not only boost your energy levels but also support your overall well-being. Some of the typical health benefits that you would accrue from using supplements that help increase strength include:

• Improved endurance
• Quick post- workout recovery time
• Improved athletic performance
• Minimal risk of injury and muscle soreness
• Improved blood circulation
• Healthy muscle growth

Factors to Consider Before Buying Supplements that Increase Strength

Factors to Consider Before Buying Supplements that Increase Strength

There are numerous energy supplements sold in the market, and all of them are marketed with the promise of increasing your strength. Because of the wide range of products in the market, most people find it hard to choose an energy supplement that works as advertised from that that does not work. Below are expert tips that you ought to consider if you want a quality strength supplement.

1. Check for seals and certifications of approval

Seals and certifications of approval indicate that a product has passed through a rigorous test and satisfied the quality checks of a third party or independent organizations.

Some of the seals that you should check for include those from Good Manufacturing Practice, Informed Choice, National Sports Foundation, US Pharmacopeia, and the US Food and Drug Administration. Nonetheless, lack of these seals and certifications is not definitive enough to justify that an energy supplement is of a substandard quality.

2. Be cautious of low-cost strength supplements

An article posted in Chicago Tribune, states that in the supplement market, you get what you pay for.

This is because most substandard energy supplements are known to compromise quality when going for a reduced price. On the other hand, reputable brands are expensive since they are formulated from safe ingredients and the supplements pass through costly quality and safety checks before they are released into the market.

3. Ingredients

Reading through the ingredient list is another way that can help you distinguish strength supplement that work from those that do not work. Health experts recommend that you should avoid energy supplements formulated from synthetic and filler ingredients like preservatives, colors, and flavors.

4. Research before you buy

Before settling for any supplement, we recommend that you go online to see the supplement’s ratings, the manufacturer’s reputation, if the product has ever been recalled, and any other information that will inform your buying decision. Avoid energy supplements with poor ratings and negative reviews from people who have used them before.

5. Brand

In the opinion of SITI health org, a brand name is another attribute that could guide you towards buying an energy supplement that works.

Quality brands have been in the market for an extended time. Subsequently, established brands are more likely to give stable outcomes compared to new
market entrants.

How to Take Supplements That Increase Strength

Like most health supplements, supplements that increase strength come in the form of capsules, powders, and tablets. Since most of them are formulated differently, we suggest that you stick to the manufacturer’s recommended dose or ask your physician to recommend an appropriate dosage.

It is important to note that exceeding the recommended dosage may expose you to serious side effects.

Top Strength Supplements That You Would Consider Buying

Top Strength Supplements That You Would Consider Buying

1. Creatine Supplements

Creatine energy supplements are derived from creatine, a natural compound found in animal proteins like beef and fish. While in the body, creatine is broken down into creatine phosphate, a compound that helps the body to produce ATP.

Besides helping your body to produce ATP, regular use of creatine also increases lean muscle mass, and it boosts muscle recovery. Some experts also argue that creatine supports protein synthesis, and it enhances muscle pump.

How do you take creatine? Ideally, most creatine supplements come in powder form. As such, you will have to mix the recommended dose in water or an energy drink to promote palatability.

Creatine energy supplements are safe to use, but in some rare cases, you might experience some side effects like bloating, stomach upset, anxiety, and dehydration.

2. Testosterone boosters

Testosterone boosters are formulated from natural herbs like maca, horny goat weed, fenugreek, and Malaysian ginseng. The boosters raise the production of testosterone, a hormone that is associated with increased energy levels, enhanced sex drive, and an increase in muscle mass.

Furthermore, the use of a testosterone booster supports post-workout recovery, increase motivation, and sleep quality. Like most supplements, testosterone boosters are sold as capsules or tablets.

Since most testosterone boosters are formulated from a mix of different ingredients, you might experience side effects like acne, sleep apnea, and enlarged breasts from using them. However, the symptoms are rare.

3. BCAA’s

Branched-chain amino acids (BCAA’s) contain essential amino acids like Leucine, Isoleucine, and Valine. BCAAs are found in a variety of foods like beef, fish, whey, almonds, nuts, pumpkins, and eggs.

Strength wise, your body’s muscles burn the amino acids to produce energy and support muscle health. Reliable lab reports indicate that the regular use of BCAA supplements increases endurance, delay the onset of fatigue, promotes recovery, and boost muscle growth.

Moreover, the use of BCAA supplements supports protein synthesis and minimizes muscle soreness after a workout. BCAAs come in the form of capsules or tablets and you can take the recommended dose either after or before a workout. Ideally, branched chain amino acids are safe, but in some rare cases, they may cause unpleasant health effects like loss of coordination.

Protein powders

4. Protein powders

The common types of protein powders sold in the market include whey, casein, and soy. These protein supplements are formulated from milk and soybeans. Regardless of their source, protein powders help the body to produce energy to fuel your workouts, and they promote muscle growth.

Moreover, protein powders speed up recovery, they alleviate post-workout muscle soreness, and they serve as an alternative source of protein to vegetarians and any other person whose diet is protein deficient.

How do you take the protein powders? Since the supplements come in powder form, you can mix them into your shake, beverage, or add them to your favorite dish. The protein powders are best taken 30 minutes before a workout. Some of the side effects associated with the use of protein powders include stomach upset, weight gain, and bone loss.

Conclusion

As can be seen from the review above, the use of strength supplements is a great way to boost your energy levels, promote post workout recovery, support muscle growth, and improve endurance. However, if you want to gain their benefits, you have to purchase high quality, safe to use energy supplements. Top supplements are certified, and they are formulated from natural ingredients.

Tips on Increasing Your Grip Strength

When designing workout routines, most people invest the majority of their time and effort in studying new ways in which they can reap maximum gains from their chest, leg, back, and shoulder routines. What most people overlook, however, is how they can build their strength.

This is like shooting yourself in the leg because a string grip is the basis of the bulk of your lifts. Making your grip stronger will boost your overall strength and performance translating into increased gains. The major elements that comprise grip strength are mobility, strength, and endurance. Here is why you need to be training your grip strength.

1. Your grip determines your strength

Can you count the number of times that your grip gave out before the muscle you are training did? This is especially true for exercises such as the deadlift, bent-over barbell rows, shrugs, and bicep curls. Chances are your grip slipped and prevented you from executing another rep.

The phrase you’re only as strong as your grip is true because most of the muscles in your body were designed to assist you to pull yourself up and hang plus aiding you in lifting things off the ground. How would you execute these movements efficiently without a good grip? Your ‘push’ muscles are also affected by your grip. The idea is that the body always attempts to

Your ‘push’ muscles are also affected by your grip. The idea is that the body always attempts to have all your muscles in balance. This implies that the stronger your ‘pull’ muscles get, the stronger the pushing muscles will be. Your core strength is also dependent on the grip strength. Hanging leg raises are arguably the most effective core exercise out there.

This is because they place an unbelievable torque on the core and thus are very difficult to execute. To simply hang off the bar and focus on getting your technique together will require you to have a good grip. You can see how a good grip could translate to a chiseled six pack.

Firm handshake

2. Firm handshake

There’s no doubt that a firm handshake always leaves a strong impression. This will come in handy in your professional life. Strong handshakes are interpreted as a sign of trustworthiness.

3. Preventing injuries

You use your grip for the majority of your lifts. Athletes, on the other hand, depend on their arms to do the majority of their work. Just think about any sport that doesn’t use hands as the core of their art. It would be hard to find one. If you are looking to join any sport, a good rule of thumb would be to work on that grip. Not only will it enhance your performance, but will also protect you from getting injury prone.

4. Big forearms

Let’s be honest. Who hasn’t dreamt of having Arnold Schwarzenegger like arms? Grip strength training will have a tremendous impact on your arm development. That is the biceps, triceps, and forearms.

5. Breaking personal records

When you hit that dreaded plateau phase in your weight training, working your grip could help you break out of this plateau. Many professional power lifters have attributed their phenomenal lifts to grip strength.

Now that we have seen how a good grip could positively impact your performance and life, let us look at the ways in which we can build it.

How to increase grip strength

How to increase grip strength

1. Thick bar training

The thickness of the bar is a crucial factor when it comes to building grip strength, believe it or not. A thick bar is far more superior to a normal or narrow bar. This is because the wider surface area of the thick bar taxes your hands more in a bid to maintain stability while performing your exercises.

Your arms adjust to the thick bar by becoming stronger which is the principle of any muscle building routine. You don’t have to go looking for fancy equipment so as to achieve these results. If your gym has a thick bar, that’s well and good; if not, you could wrap a towel around the bar to make it thicker. Try this with all bar exercises; which is almost all of them.

2. Fingertip push-ups

Regular push-ups will place a lot of stress on your forearms. Fingertip push-ups will take this pressure to a whole new level. Remember, your fingers are the ones that do the actual gripping when performing your lifts. It only makes sense to make them stronger. Additionally, fingertip push-ups are quite tough to execute, mastering them will add you to your local gym’s hall of fame.

3. Bar hangs

This exercise is as basic as it sounds. Just look for a raised bar platform such as a pull-up bar and hang. Your entire body weight will be supported by just your grip.

It sounds easy but try hanging for over a minute and you will not only feel your grip slipping, but your entire upper body will be on fire. When you get better at it, alternate the two-arm bar hang with a one arm bar hang; nothing will build your grip faster than this movement.

4. Get a gripper

Grippers are a great, cost-friendly, and effective way of building grip strength . A set of grippers is cheap and highly mobile because you can fit them in your pocket. Carry them to the office with you and squeeze out a few sets every now and then. Not only will your grip strength increase because of the constant squeezing, it is also a great way of staying alert. When you outgrow your grippers, purchase others with a greater resistance.

Plate Pinch

5. Plate Pinch

This will involve stacking a couple of weight plates together and pick them off the floor using a pinch grip. You can play around with various combinations. The tougher they get, the more effective the exercise will be. Make sure that you maintain the pinch hold for not less than ten seconds at a time.

Conclusion

Grip strength is important not only for your activities in the gym, but for real world applications. You never know when you might have to hold on to or hang on to something very tightly; your life may depend on it.

The Complex Reality of Stretching

Weightlifting is the activity of working out by lifting weights. There are two standard movements involved with this type of training – the snatch and the clean-and- jerk. The snatch is a single- movement lift from the floor, as if snatching something up. The clean-and-jerk is a two-movement lift from the floor to the shoulders to above the head.

Weightlifting is used to build the skeletal muscles, using things such as weighted bars, weight stacks or dumbbells. Its exercises make gravity work to oppose the force generated by muscles through both concentric (meaning the muscle’s length shortens) and eccentric (meaning the muscle length lengthens) contraction.

In everyday movements, the muscles contract in a multifaceted way, producing changes in their length and tension in a time-varying manner. Sports that depend on weightlifting are bodybuilding, powerlifting, highland games, shot put, and

Sports that depend on weightlifting are bodybuilding, powerlifting, highland games, shot put, and many others. There are also sports were weightlifting is used as part of the athletes’ training regimen, such as soccer, football, and basketball. It’s become an increasingly popular activity because of its benefits. Weightlifting isn’t just proven to help with sports. It has also been used to help lose weight.

Weightlifting isn’t just proven to help with sports. It has also been used to help lose weight. Lean muscles burn calories at a faster rate than fat. They can also consume more energy at rest. Lifting weights can also help eliminate the visceral fat and fat that surrounds the organs. For women, it can even battle osteoporosis. Any athlete knows that stretching before any workout is mandatory.

There are three kinds of stretching: static, dynamic and ballistic stretches. Static stretches are held for anywhere from a few seconds to a minute. Dynamic stretches elongate the muscle in a body movement.

Any athlete knows that stretching before any workout is mandatory. There are three kinds of stretching: static, dynamic and ballistic stretches. Static stretches are held for anywhere from a few seconds to a minute. Dynamic stretches elongate the muscle in a body movement, such as torso twists and lunges. Ballistic stretches use a bouncing action, like toe touches.

Stretching has a few rules, too. Stretch slowly, making sure to create a controlled movement. No bouncing. Do not stretch until there is pain; there shouldn’t ever be ongoing pain. Relax and breathe slowly.

Pre-workout Stretching

Pre-workout Stretching

While it’s not necessary to do a pre-workout stretch, it can be beneficial. Pre-workout stretches shouldn’t be done with no warmup. It is recommended to do light cardio before stretching any muscles. This will decrease the risk of injury during the workout. Research has shown that static stretching before a workout can decrease your performance output

Research has shown that static stretching before a workout can decrease your performance output when it comes to power. Because of this, most people want to eliminate static stretching. However, static stretches help with flexibility. With this in mind, static stretches are actually beneficial.

Dynamic stretches are often the best pre-workout stretches.

Full body stretches offer the most benefits in a single stretch. These stretches engage multiplemuscle groups all at once.

First, start off in a pushup position, with back and hips relaxed while your core and abs are engaged. Then, put your left foot to your left hand in a lunging stretch. Do not raise your hips. This will stretch the groin area in particular. Let it stretch for a few seconds before proceeding to the next step.

Point your left arm to the sky to create a rotational movement that will open your body up. Then, it’s back to the original pushup position, followed by the downward dog pose.

Mid Workout Stretching

Ballistic stretching is best done during the workout routine. Ballistic stretches are more demanding than static stretches. It involves bouncing, rapid movements done in a repetitive motion. This stretches the joints and muscles beyond the normal range of motion.

Because ballistic stretching can be risky when not performed under proper supervision by a trained professional, it’s recommended to do these sparingly in the workout. Most people will confuse dynamic and ballistic stretching. However, ballistic stretching is supposed to be bouncy, jerky and erratic. Dynamic stretching is meant to be smooth and controlled. Ballistic stretching has benefits, such as helping basketball players jump higher.

An example of ballistic stretching during a workout routine is a simple hamstring stretch. While standing upright, put a leg on an elevated level to the front. Keeping your legs straight and your back straight, bend over. Repeatedly reach forward and relax.

Post Workout Stretching

Post Workout Stretching

When the workout is over, most people think it’s time to go home and begin to recover. However, it’s the most beneficial time to do static stretches. The reasoning behind this is that the workout is already over, and the muscles are flexible from the range of motion used in the regime.

Because of this, stretching to improve flexibility is best when don’t at the conclusion of the workout. They also serve as a great way to cool down and lower your heart rate. Post workout stretching is also a good way to prevent injuries. These stretches help relax and relieve the muscles worked during the exercise routine. They only take five to ten minutes, and the benefits far outweigh the consequences if not done.

An example of a post workout stretch is the glutes and IT-band stretch. For this one, lie on your back and bend the right leg while keeping the right foot on the ground. Cross your left leg over your right thigh and hold the back of your right thigh with both hands. Pull both legs towards your torso. Then you’ll repeat it for the other side.

The Stretching Life

No matter if it’s a workout day or not, stretching should be a vital part of anyone’s day. It can lead to being able to handle stress better and enables muscles to work better. Studies have produced mix results on the pros and cons of stretching for workouts. What is certain is that stretching can help prevent injuries, increase flexibility, improve posture, and decrease neck and back pain.

Introduction to Bodyweight Training

Bodyweight training involves the use of exercises which rely solely on your body weight and gravity to work different muscle groups. With body weight training, there is no use of weight training equipment, neither in the form of free weights nor in the form of weight training machines. Endurance levels can be built by simply increasing the number of repetitions, and strength can be improved by increasing intensity levels.

Continue reading Introduction to Bodyweight Training