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 Cooking and Eating for Strength

Some people eat for comfort and pleasure. However, the real reason to eat is to develop strength. Learning how to transmute your ideas about food is important. Instead of thinking of eating as something that you do as a social activity, start to look at food for its intended purpose.

Set Your Goals

Saying that you want to grow stronger is a decent goal, but it’s one that is difficult to quantity. Perhaps you want to increase your muscle mass by a certain percentage, or maybe you want to lose a specific amount of pounds so that your body isn’t weighed down when you try to engage in exercise or physical activities.

When you are setting goals related to physical fitness, you should speak with your doctor. You want to make sure that the decisions you choose for your body are healthy ones.

Plan Your Meals

Plan Your Meals

When you want to eat meals for strength, you should start to plan out what you will consume. Body Building’s tips reminds you of the importance of meal planning. Having a set plan of what you are going to teach can help you to avoid temptation.

Part of the reason why people struggle with eating for strength is because they don’t know what to eat. Instead of having to figure out what to cook for dinner after a long day at work, they just pick up a fast meal on the way home. By having a plan, you can avoid the desire to eat unhealthy foods that make you weak.

Start with Breakfast

Eating breakfast is important, especially when you want strength, and Consumer Reports agrees. Grabbing donuts while you walk into the office doesn’t count. You might say that you don’t have the time to prepare breakfast with all that you have to do in the morning. Fortunately, you can make breakfasts in advance too.

For example, when you have some extra time on a Sunday afternoon, prepare an egg casserole. You can even cut it into individual pieces now so that you just have to pop it in the microwave for a short period of time while you’re brewing your coffee. Breakfast helps to provide you with energy for those early tasks, and it can help prevent you from overeating later on.

Purge Your Kitchen

You may also struggle with eating for strength because you have so many foods that make you tired and bring down your physical fitness goals. Instead of allowing these foods to continue living in your kitchen, take the time to clean them out. You may have avoided doing so in the past because you don’t like to waste food.

Fortunately, you don’t need to throw these products out. For example, you may have relatives and friends who are happy to take them, or you may discover that those cookies and cakes can have a pleasant home at the office. Furthermore, many shelters are in need of food, so you can look into donating some or all of your items.

Stock Your Kitchen

Stock Your Kitchen

One you have eliminated the unhealthy items from your kitchen, you can start to stock it with ingredients that will actually provide you with strength. Stronglifts provides examples of foods that you should eat when you want to build strength. Some of the items listed include proteins, fruits and vegetables. Making sure you are getting in the right amount of servings each day is crucial.

Make Protein a Staple

Stronglifts also emphasizes how important it is to integrate protein into your meals. When you are cooking, work to make protein play a large role in the meal as often as possible. For example, you should choose a protein as the main course for your dinner most times per week.

This suggestion does not mean you have to put on weight since many lean proteins, such as chicken and fish, are available. You may wonder how to incorporate protein at lunch, especially when you need to eat on the go. Instead of just having a salad, you can add some grilled chicken or shrimp in there to increase your strength.

Drink Water

Another suggestion from Stronglifts is to make sure you are drinking enough water each day. You might think that a certain amount of water exists that all people should drink. However, that is not quite the case. Instead, the amount of water you drink is dependent upon your own body.

Your weight plays a role in the number of glasses of water you should consume each day. Furthermore, you may have certain conditions that require you to drink a certain amount of water. As you can see, the best way to determine your necessary intake of water is to speak with your doctor.

Purchase Kitchen Tools

A lack of proper kitchen equipment might also be stopping you from eating enough foods that build your strength. You may need to stock up on basic items, such as pots and pans. You should also look into tools that make cooking more fun.

For example, if you were to purchase a slow cooker and a personal blender, then you could make a host of new recipes. These tools also help you to cut down on the amount of time that it takes to prepare food. If you are uncomfortable doing so, you can leave the slow cooker to prepare food while you are out of the house. You can use a personal blender to make a healthy shake in the morning in a matter of seconds.

Try Different Recipes

When you think of the foods that you’ll have to eat to increase your strength, you might feel as though your taste buds are turning against you. Instead of looking at this endeavor as a way to consume foods that you don’t like it, consider it as a method of finding new recipes that are pleasing to your palate.

When you are trying to encourage your entire family to increase their strength, you can turn cooking into a project that you tackle together. You may start a challenge to see who can find the best recipe for eating foods to increase strength each week.

Allow Yourself a Break

Allow Yourself a Break

If you want to increase your strength, you need to focus on cooking and eating in a manner that encourages the incorporation of these habits. Still though, being too rigid with rules can cause you to cheat on your diet and to give up on your goals. While the majority of the foods that you eat should work to increase your strength, make sure to give yourself a break sometimes to enjoy some other types of foods.

Final Say

Once you set a goal for yourself, you want to make sure you are committed to it. Preparing your kitchen and thinking about lifestyle changes now an help you to achieve a greater level of success in the near future when it comes to your strength.

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.

What to Eat and Do Before a Big Strength Training Workout

Many people who are still novices in strength training think that the only thing that really matters is what they do in the gym during their workout. As important as that is, it’s only part of intense strength training. What you do and the food you eat before your workout is just as crucial.

Not preparing your body for strenuous exercise could lead to a painful injury, and you won’t get the results you want if you don’t eat the right foods. Making time for the gym and sticking to a workout regimen is still the most important part of your strength training, but here are some tips on what you should do when you’re not lifting.

What You Should Eat

What You Should Eat

When you’re lifting weights and focus primarily on strength training, your body will be using carbohydrates as fuel, so any foods rich in low-glycemic carbs will be helpful as will foods that are high in protein.

Protein will help your body recover after a strength training workout while it facilitates the muscle-building process. Most experts recommend eating a small meal consisting of foods such as nuts, brown rice, sweet potatoes, vegetables, and all-bran grains before you work out. Ideally, you should have a carb-protein- fat breakdown of 40-40- 20 for a pre-workout meal. This means that your meal should consist of 40 percent carbohydrates, 40 percent protein, and 20
percent fat.

Digestibility is key as well; you don’t want to load up on too many high-protein foods that will make you want to vomit as you’re moving through your workout. Try to eat a small meal consisting of the foods we’ve discussed above about 90 to 120 minutes before your workout. That should provide your body with the fuel it needs to get you through your session without weighing you down and making you feel sick. If you need an extra energy boost when it gets closer to your
workout time, a small snack consisting of 200 to 250 calories about an hour before hitting the gym should tide you over.

If you’re not sure what to eat for your pre-workout meal, a good example would be a bowl of rolled oats, peanut butter, sliced banana, and milk. For a snack, consider fruits such as apples and bananas, protein bars, and nuts. Remember to keep your snack small so you don’t feel too full during your workout. It should be just enough to keep hunger pangs at bay.

What you eat after a workout can also make a difference in your strength-training efforts. While many trainers and bodybuilders like to think that you should be chugging protein shakes immediately after leaving the gym, that isn’t necessary. As long as you have a meal that is rich in carbohydrates and protein within three hours after finishing your workout, you won’t lose any gains that you’ve made.

A good post-workout meal should include foods such as oatmeal, fruit, eggs, turkey, and lean beef. As long as you have about 25 grams of protein and plenty of carbohydrates, you should be fine. The protein will help build and repair muscle, while the carbohydrates will help you regain the energy you spent during your workout.

What Not to Eat

What Not to Eat

If you’re just starting out with your strength training or you’re just lifting to stay in shape, you don’t have to think too hard about what you need to eat. As long as you stick to low-glycemic carbohydrates and include plenty of protein in your diet, you’ll be okay. However, there are still some foods that you should avoid.

Most of these are high-glycemic carbohydrates such as white bread, corn chips, flaky cereal, instant oatmeal, sugar, honey, and russet potatoes. Simply put,
they offer the wrong kind of carbohydrates that you need for a successful workout. They might give you a temporary energy boost, but you are more likely to crash once that energy is gone.

What to Do Before and During a Workout

What you eat before going to the gym is important, but you should still focus on what to do immediately before your workout. First of all, never start out “cold” when you’re lifting weights. You should spend five to ten minutes warming up with some stretching and light aerobic exercises before you even touch any weights. Go for a quick jog, spend time on an ellpitical machine, or engage in some step aerobics. This will get your blood flowing, your muscles limber, and prepare your body to start burning fat.

Once you do start lifting weights, it’s important to train to the point of failure. This means lifting as much weight as you can until you cannot lift anymore. You shouldn’t go so heavy that you end up hurting yourself, but it should never be too easy for you. If you have a personal trainer, talk to them about how to intensify your workout without hurting yourself.

When you do lift, never lock your elbows or your knees as this puts too much pressure on your joints and can lead to injury. Your joints should be loose, which means your elbows and knees should be slightly bent. Finally, remember to breathe when you lift. A lot of weight training novices make the mistake of holding their breath when they work out, which only makes lifting harder. Remember to exhale as you lift, and inhale as you relax your muscles.

When it comes to any kind of exercise regimen, the most important thing is to be consistent. Nobody achieves perfect results immediately even when they do everything they are supposed to do according to their trainer and their doctor. Keep working out and eating the right foods, and you will achieve results, even if you have to wait for them.

Everything You Need to Know About Squats

Over the course of the 21st-century, the squat has become one of the most important exercises for both men and women to perform as both men and women have seen their exercise regimen can benefit from the use of these exercises.

What are Squats?

Squats have been around for a number of years and are now seen as an excellent way of working a range of muscles across the body to aid in developing a well-rounded option for creating a healthy body with prominent muscles given the chance to stand out on those completing these exercises; Men’s Fitness reports the squat can be used in a variety of different ways to help any person working out at home or in the gym to develop their body in a fast and efficient way.

The many different variations are seen in the use of squats as a popular way of making sure almost every muscle group in the body can be worked as a way of ensuring every individual has thechance to increase their fitness and strength in a positive way.

Variety of Squats

Bodybuilding explains there are seven separate squat exercises capable of increasing fitness when used on their own or combined with the lifting of weights and barbells.

The article reveals getting away from machines of many different types at a gym can have benefits when squats are undertaken by an individual looking for a higher level of fitness than already achieved. Among the different types of squat recommended by the publication are:

  • Back squats
  • Front squat
  • Overhead squat
  • Zercher squats
  • Anderson squat
  • Bulgarian split squat
  • One legged squat
  • Hack squat

This range of squats will work a number of different muscle groupings and can be used to make sure different areas of the body are exercised. The majority of these squats are completed while holding barbells while being completed which can result in a workout for the arms, as well as the abs, back, legs, and butt.

Who Can Benefit from Squats?

Despite the fact millions of people are following these squats the average person can also see benefits from completing a regular series of squats not including the holding of a barbell or any other form of weight. The squat is often used by personal trainers as a popular way of affecting many different muscle groups in a single exercise, the most common of which is the gluteus maximus, the largest muscle in the posterior.

Across the body there are many muscles being worked during the completion of a squat, the most famous of which are the muscles of the rear as the current trend for females to increase the size of their rear has seen a growing interest in the use of squats.

When completed correctly the squat can also work the abs in a positive way that can improve the overall appearance of the stomach area for any person looking to appear to have more prominent abs; when combined with a healthier lifestyle and better diet the chances of creating the six-pack most people long for is increased when squats are used by a person of any gender.

Benefits of Squats

Living the Bump reports the range of benefits available when completing squats are many and include an increased level of performance seen in the core muscles of the body, which are used to add both strength and balance to the individual.

The core muscles are often mistaken as being simply those across the abs but also include the back and other areas of the central portion of the abdomen; when the central core of the body is strengthened the body appears to perform better as the link between the upper and lower portions of the torso is strengthened.

How to do a Squat ProperlyExercise plays a key role in remaining as fit and healthy as possible with a high level of success seen in the development of hormones released by the body during exercise which has been linked to a higher level of virility and reduced fatigue. The release of testosterone when squats are completed by males is important in staving off the effects of aging and the lowered level of testosterone seen in many men as they grow older.

How to do a Squat Properly

In order to obtain the many benefits seen in the development of the body and mind when completing squats, the individual must make sure they are completing these exercises in the correct way.

Firstly, the feet should be placed shoulder width apart and the back kept as straight as possible to avoid any damage to this delicate part of the body; the aim of a squat is to assume a seated position similar to that of a duck, which is achieved by lowering the rear until the thighs are parallel with the ground.

The knees should not move forward to a position ahead of the toes as the position is repeated on a number of occasions to work the muscles in an effective way.