Revealed: The 12 Best Sports

Nutrition Supplements For

Increased Muscle Gains

PLUS The 12 Best

Exercises For
Maximum Size
And Strength

From our expert science editors

in the USA and UK

FREE

25 page
report!

This special report is part of The Muscle & Fitness guide

to Sports Nutrition. To learn more about The Muscle &
Fitness guide to Sports Nutrition click here

Revealed:
The 12 Best
Sports Nutrition
Supplements For
Increased Muscle Gains
PLUS The 12 Best Exercises
For Maximum Size And Strength
I

n this exclusive Muscle and Fitness special

report you are going to discover the 12
best sports nutrition supplements on the
market that you can use to build muscle and
strength faster than ever before.
Every product in this report is from a wellknown brand and we examine the critical
active ingredients in each supplement,
awarding high marks to those with existing
supportive scientific data, real world results
and innovation in formulation.
We are also going to share several training
tips with you, including the 12 best exercises
for strength and size. Combine these exercises

with the supplements, put a little effort in

at the gym and you better prepare to say
Hello to your best body ever.
Each product will be graded as follows:

The Ratings

HHHHH Outstanding scientific research on humans available

HHHH Solid research available;
anecdotally effective
HHH Not much human research
available but premise is sound

Product Category:
Amino Acid/Mass Gainer
Cytosports Monster Amino is a combination of the branchedchain amino acids leucine, leucine peptides, isoleucine, and
valine, as well as citrulline malate. The branched-chain
amino acids are the most critical for muscle growth. Not only
are they used as the building blocks for muscle protein, but they
also perform specific functions in the body that enhance muscle
growth and performance. For example, research has discovered
that leucine acts like a key in the ignition to turn on the process
of muscle protein synthesis. So having an extra dose of leucine
in your protein powder helps to further boost muscle growth.
Valine can reduce fatigue and increase energy levels by blocking
the uptake of tryptophan into the brain. Since high tryptophan
levels in the brain lead to fatigue, keeping its levels low keeps
energy levels high. Citrulline,
on the other hand, has been shown in clinical studies to boost
arginine and nitric oxide levels even better than arginine
does. While increasing blood flow to muscles via nitric oxide
does lead to higher energy production in the muscles, citrulline
also increases energy levels directly. It does this by removing
ammonia from the body. This toxic compound is produced when
amino acids are broken down, such as during exercise, and it
leads to fatigue. By keeping ammonia levels low in the body
during workouts, citrulline helps to delay fatigue. Having malic
acid attached to citrulline further aids energy production and
fatigue reduction. Thats because
malic acid is an energy metabolite in the body, and it helps
to convert the lactic acid thats produced during exercise into
energy. Clinical studies show that subjects taking citrulline
malate not only experience less fatigue, but produce 35% more
energy during workouts and experience a 20% increase in
recovery rates between bouts of exercise. All have also been
shown to lower levels of the catabolic hormone cortisol during
workouts, which normally increases muscle breakdown and
interferes with testosterones muscle-building actions. Research
confirms that supplementing with these amino acids improves
muscle growth and strength gains. One study performed by
the Weider Research Group and presented at the 2009 Annual
Meeting of the International Society of Sports Nutrition reported
that subjects consuming BCAAs around workouts gained more
than twice the muscle mass and strength as those consuming just
carbohydrates.

GRADE: HHHHH
REASON: The effectiveness of both the BCAAs and citrulline
malate is well supported in clinical studies. Not only
does this product provide BCAAs that have leucine in an 8:1:1
ratio to isoleucine and valine, but it also contains leucine
peptides, which can enhance the uptake of the leucine.
VITAMIN B6 (PYRIDOXINE) is converted to pyridoxal-5phosphate or PLP in the body. PLP is vital to amino acid and
protein metabolism and also helps in the breakdown of muscle
glycogen to glucose where working muscles put glucose to work
as energy. B6 can also increase growth hormone release.
GRADE: HHHHH
REASON: Vitamin B6 is a crucial vitamin for health, performance
and muscle growth.

www.monstermilk.com

Product Category:
Post-workout Recovery
Kre-Alkalyn is a buffered form of creatine which means gram for
gram, compared to other common forms of creatine, more makes
its way to the muscle. Creatine energises muscles and provides the
fuel for the first few reps of a set. Creatine can increase strength, a
muscles ability to contract, and has even been shown
to support fat loss.
Grade: HHHHH
Reason: Endless research proves creatine is an effective
supplement that aids strength and size gains.
HMB is a by-product of the amino acid leucine. HMB can increase
insulin secretion which drives amino acids into muscles and signals
anabolic pathways to become activated. Unlike many amino acids,
HMB does not produce ammonia, a by-product of protein that can
interfere with muscle contraction.
Grade: HHHHH
Reason: Research. The research continues to be positive showing
it to be very helpful in muscle growth. Farm animals fed with food
fortified with HMB are leaner with greater muscle mass then those
fed with food lacking HMB.
Whey Protein IsolatE is a special whey protein that is very
expensive to make and results in a far superior amino acid profile
compared to most protein powders. Many whey proteins remove
the moisture from whey to make it into a powder using a corrosive
heating system that evaporates the water from the whey leaving
an impure powder. Whey protein isolate uses the cross-flow
microfiltration process. Whereas heating actually destroys some of
the amino acids, the cross-flow system allows all the amino acids to
remain fully intact, free of damage, which makes it a better protein.
Cross-flow microfiltration allows for greater purity and creates the
highest biological value protein available. Biological value measures
the amount of protein the body uses based on absorption. Since crossflow whey proteins allow for maximal and rapid absorption, in turn
the body is able to more readily utilise the protein for maximal muscle
gains. Although athletes often stress the total amount of protein they
consume, which is very important, of equal importance
is protein absorption. The more protein the body can absorb, the
more the muscles can grow. There is probably no protein that is higher
in branched chain amino acids than whey protein isolate. BCAAs
prevent muscle breakdown and leucine, the most important BCAA,
signals pathways in muscle tissue to enter an anabolic state. It should
be noted again, the cross-flow process allows all the branched chain

amino acids in this protein to remain fully intact so that they can
influence muscle growth and repair.
Grade: HHHHH
Reason: Highest quality, superior protein absorption that supports
muscle repair and growth.
Calcium Caseinate is derived from milk and is considered
an ideal pre-training source of amino acids. Amino acids derived
from caseinate are delivered slowly into the bloodstream and it is
generally thought that slow delivery amino acids create a strong
anti-catabolic effect when training. When consumed post-training,
casein offers a back-up mechanism to faster digesting amino acids
such as those found in whey, to ensure prolonged muscle recovery
and tissue repair.
Grade: HHHHH
Reason: Slow delivery aminos are a must for full anti-catabolic
support.
VITAMIN B12 is an important B vitamin and athletes often fail to
get sufficient amounts. B12 is needed for growing cells that have a
high turnover rate such as muscle tissue and red blood cells. A lack
of B12 often results in anaemia which can result in extreme fatigue.
Because of B12s crucial role in the manufacture of red blood cells,
which deliver oxygen to tissues, supplementation may enhance the
bodys ability to deliver oxygen and improve athletic performance.
Grade: HHHHH
Reason: Very hard to obtain from a normal diet yet is crucial in
energy production.
VITAMIN B6 is converted to pyridoxal-5-phosphate or PLP. PLP is
vital to amino acid and protein metabolism and also helps in
the breakdown of muscle glycogen to glucose where working
muscles put glucose to work as energy. One study showed B6 could
increase growth hormone output with high intensity exercise.
Grade: HHHHH
Reason: Involved in 60 metabolic reactions in the body, B-6 is
crucial.
Vitamin C is a potent antioxidant that fights muscle inflammation
and may also suppress cortisol release, the catabolic hormone that
rises with training.
Grade: HHHH
Reason: Very large quantities are typically required.

Vitamin E is an antioxidant that fights muscle inflammation and

helps encourage the formation of muscle glycogen from recently
consumed carbohydrates.
Vitamin D helps supports strong bones and plays an indirect role
in preventing the accumulation of bodyfat.
Magnesium is a mineral that is required to use muscle glycogen,
the storage form of carbohydrates within muscles. One study in the
Journal of the American College of Nutrition showed it increased
strength and another, in the International Journal of Sports Medicine,
reported greater endurance.
Grade: HHHHH
Reason: Extremely important and an often-overlooked mineral for
athletes.
Niacin is an important B vitamin that is converted into a special
coenzyme called nicotinamide adenine dinucleotide or NAD. NAD
helps the body use glucose from carbohydrates as energy and fatty
acids from dietary fat as fuel.
Riboflavin is produced from vitamin B2. It is an easily absorbed
micronutrient with a key role in maintaining health and plays a role
in energy metabolism.

from carbohydrates and amino

acids from protein. BCAAs
prevent muscle loss in dieting
situations and help support
tissue repair in bulking or
mass nutrition plans.
Grade: HHHH
Reason: Considered a sparkplug
that assists growth, provided
the athlete is consuming enough
protein.
Iron is an important mineral
required to make haemoglobin and
myoglobin. Haemoglobin carries
energy-producing oxygen in red
blood cells while myoglobin is the iron
storage site located in muscles. Both
are important in overall energy production and endurance. A lack
of iron can kill energy levels and lower thyroid hormones.
Grade: HHHHH
Reason: Hard-training athletes can be mildly deficient and iron is
a must-have mineral for energy.

www.extremenutrition.co.uk
VITAMIN B1 converts to thiamine pyrophosphate which allows the
body to break down and use both glucose

HERES HOW TO DO IT....

Giant set these dumbell raises three times. This means performing them one
after the other, with no rest, for 10 reps each. Stay on the lighter side with your
dumbbell selection, trying to keep only a minimal bend in your elbows.

The Workout
EXERCISE

SETS

REPS

3-4

20

Rear/Side/
Front Delt raise

10 each

Military Press

Shrugs

pavel ythjall

Most guys run into problems when they try to do too much with their shoulder
workouts. They perform too many moves, they choose their exercises unwisely,
and they dont pay attention to balancing out the muscle groups that form their
shoulders as a whole.
With the setup here, were stripping down to the bare essentials. Youll perform a
high volume of barbell shrugs to develop your traps, then a balanced dumbbell raise
attack that will keep your lats, a delicate muscle group, evenly developed and help
protect your shoulders when you bench-press. Now that your shoulders are warmed
up, were getting you ripped by throwing in the military press as your finishing move.

Product Category: All-in-One

Whey Protein Concentrate is a source of easy-to-digest
fast-acting amino acids to support growth and tissue repair. Whey
is rich in branched-chain amino acids which exert both an anabolic
and an anti-catabolic effect. Whey is also a source of cysteine
which produces glutathione, one of the strongest antioxidants
in the body. Antioxidants fight muscle inflammation which can,
indirectly, support muscle growth.
Grade: HHHHH
Reason: Whey protein is widely accepted as an excellent source
of protein, supporting muscle tissue repair.
Milk Protein Isolate is derived from both whey and casein
and is a blend of fast- and slow-digesting amino acids.
Grade: HHHHH
Reason: Fast and slow aminos make this a good protein source
for the hard-training athlete.
Calcium Caseinate is a good source of slower digesting amino
acids. Slow-digesting amino acids typically come into play after
whey protein and, overall, help create a muscle-building state.
Grade: HHHHH
Reason: Slower delivery amino acids offer a continual supply of
amino acids for tissue repair.
EGG Protein is derived from egg whites and is a fast-digesting
fat-free source of amino acids.
Maltodextrin is an easy-to-digest carbohydrate derived from
corn that, when combined with protein, increases insulin release.
Insulin is a hormone that drives amino acids into muscles for repair
and growth.
Grade: HHHHH
Reason: Its a carbohydrate that generally does not cause
bloating or wind in the stomach and is easy to digest.
Creatine energises muscles and provides the fuel for the first few
reps of a set. Creatine can increase strength, a muscles ability to
contract, and has even been shown to support fat loss.
Grade: HHHHH
Reason: Endless research proves creatine is an effective
supplement that aids strength and size gains.
Glutamine is a multi-functional amino acid. It lowers levels of
ammonia, the by- product of training that can interfere with muscle
growth. It also can block the uptake of cortisol by muscle tissue.
Cortisol is a catabolic hormone thats released during training and
can cause muscle damage. Glutamine can maintain adequate levels

of branched-chain amino acids which are extremely important in

muscle recovery and growth. Studies have also shown it can help
the body store glucose as muscle glycogen which can enhance
training intensity and support recovery.
Grade: HHHHH
Reason: Its versatility makes it an important part of muscle
recovery.
Glycine is an amino acid that has been shown to increase
growth hormone. Growth hormone protects against the muscle
breakdown that comes with hard training. It also allows the body
to switch fuel sources so that the body relies more on fat as fuel
as opposed to glucose. Glycogen may also improve glucose
tolerancethe muscles ability to draw glucose from the bloodstream and store it as muscle glycogen. Glycogen fuels training
and, in general, supports muscle growth provided there is sufficient
protein in the diet.
Grade: HHHH
Reason: Although glycine enhances growth hormone release,
whole proteins such as milk and whey protein can interfere with
its GH-releasing effects.
Beta-Alanine is an amino acid that combines with histadine to
form carnosine. Beta-alanine inhibits lactic acid build-up in the
body. Lactic acid is the compound thats produced with training
that leads to fatigue. In this sense beta-alanine can exert an
anti-lactic acid effect. It also breaks down to acetic acid which
can support glycogen formation
GRADE: HHHHH
Reason: Research and athletes. Research shows that it prevents
the detrimental effects of lactic acid while also exhibiting
the ability to lower ammonia levels. Athletes love the stuff.
Taurine is an amino acid that becomes depleted with training.
Low levels are associated with fatigue. In addition, supplemental
taurine seems to increase water retention inside muscle cells
which, along with supplemental creatine, can create a stretching of
water sensitive receptors in muscle fibres that, in turn, support an
anabolic state.
Grade: HHHHH
Reason: Water hydration in cells impacts on growth and recovery.
Branched-Chain Amino Acids (BCAAs) are the three amino
acids the muscles use as energy as a workout progresses. Typically,
longer workouts burn through muscle glycogen reserves and, if
there are insufficient BCAAs present, the body burns hard-earned

muscle mass. Therefore, BCAAs are considered anti-catabolic

because they protect the body from burning its own muscle tissue.
One of the BCAAs called leucine can increase insulin release which
exerts a muscle-building effect.
Grade: HHHHH
Reason: Numerous studies show BCAAs to be extremely
important in the muscle-building process.

factor. Athletes tend to be deficient in zinc and lower zinc levels are
associated with low testosterone levels.
Grade: HHHHH
Reason: Very important mineral thats typically overlooked as
part of a muscle-building nutrition plan.

www.garnellnutrition.com
Mail Order: 01707 321600

Zinc is a vital nutrient that is used by the body to make anabolic

hormones such as insulin, testosterone, and insulin-like growth

WORKOUT TIPS

pave l yth jall

The six-step approach were offering here will jack up your biceps
workouts immediately.
1. Grip Selection A wide grip means more tension is placed on the
short head of your biceps, while a narrow grip focuses on the long head.
Work both by changing your grip with every set.
2. get bent The moment armor force productionof a barbell curl
is greatest between 80 and 100 degrees of elbow flexion. This is
where you produce the greatest amount of torque. For more force
production to handle heavier loads, keep your arms slightly bent at the
start of each rep.
3. Stay Tucked Dont let your elbows rise up or allow your shoulders
to assist with the lift. Youll develop less force in your biceps.
4. Retract Keep your shoulder blades pinched together and back to
restrict the amount of tension placed on the AC joint in your shoulders.
5. Kill the Momentum Lift and lower the barbell in a controlled
manner without swinging it. This will help you recruit the optimal
number of muscle fibres for both growth and strength development.
6. Switch It Up Change your rep counts each week to challenge the
different muscle fibres in your arms. Perform between five to seven reps
one week, then ramp it up to 20 to 30 the next.

EXERCISE
Barbell Curl

SETS REPS REST

4

5-30

60 Sec

Spider Curl

5-30

60 Sec

Banded Hundreds

**

100

60 Sec

** Perform as many sets as it takes to achieve

100 reps by standing on an elastic strength
band and curling it.

Product Category: All-in-One

HIGH-QUALITY PROTEIN BLEND consisting of whey protein
isolate, soya protein isolate and milk protein provides a multitude of
benefits from a multitude of protein sources. Whey protein isolate
provides V-Mass Xtreme with a fast-digesting protein source that
will get its amino acids to your muscles in a hurry to quickly stimulate
muscle protein synthesis. Whey is also rich in branched-chain amino
acids (BCAAs), which further enhance muscle protein synthesis and
therefore muscle growth. While soya protein isolate is also fairly fastdigesting, its real benefits come from the fact that it has been shown
to boost nitric oxide levels, increase growth hormone release, and
aid muscle recovery following workouts. And if there is still any doubt
about its effects on testosterone and oestrogen levels, let us confirm
that the latest research concludes that soya does NOT decrease
testosterone or raise oestrogen levels in men. Milk protein is 80%
casein and 20% whey. This means it supplies a good dose of the very
slow-digesting protein casein. Its slow digestion rate has been shown
to decrease muscle breakdown and keep muscle protein synthesis
turned on for longer. Research confirms that when you combine
casein with whey, especially around workouts, muscle growth is
significantly greater than from just whey alone.
GRADE: HHHHH
REASON: Combining these three protein sources creates the most
anabolic protein that you can take. Research concludes that combining
proteins before and after workouts produces the best gains in muscle
hypertrophy and strength.
HIGH-QUALITY CARBOHYDRATE BLEND that includes complex
carbohydrates such as waxy maize starch and maltodextrin, as
well as the simple carbohydrate dextrose, not only provides
an energy source, but is also important for stimulating muscle
growth. Although protein provides the building blocks for muscle,
carbohydrates also play a critical role in building muscle. For
starters, muscles must have ample levels of glycogen, the
storage form of carbohydrates, before muscle cells will expend
energy on building muscle. Glycogen also acts to pull water
into the muscle cell, which increases the volume of the muscle
cell. The greater volume places a stretch on the muscle cell
membrane and that instigates the process of muscle protein
synthesis, which leads to long-term muscle growth. And
around workouts, getting in a good dose of carbohydrate,
such as that in V-Mass Xtreme, will aid recovery and boost
muscle growth by replenishing the depleted muscle glycogen
levels and spiking insulin. Insulin is an anabolic hormone that
not only pushes more glucose and amino acids into the muscle

cells, but also kickstarts the process of muscle protein synthesis.

GRADE: HHHHH
REASON: A variety of carb sources has been shown to be the best way
to optimise muscle recovery and muscle growth.
L-GLUTAMINE may be categorised as a nonessential amino acid, but
it is essential for anyone who works out. Having ample glutamine
levels in muscle helps to maintain higher levels of BCAAs, which
are the most critical for muscle growth. Research also shows that
glutamine boosts growth hormone levels, which further enhances
muscle growth and strength. It has even been found to increase
calorie expenditure during exercise and at rest to help encourage
fat loss. In addition to all this, glutamine is used as a major energy
source by the immune system. It helps to keep the immune system
functioning optimally, which helps to prevent you from getting
sick and missing workouts. Clinical research has discovered that
those who regularly work out have depleted levels of glutamine,
making them more susceptible to colds and illnesses, as well as
compromised muscle recovery. That is why it is critical for those who
train to supplement with glutamine.
GRADE: HHHHH
REASON: Glutamine is a well-researched amino acid with confirmed
benefits for muscle growth, health, and fat loss. Getting glutamine
in an all-in-one formula such as V-Mass Xtreme is an easy way to
ensure that you are not compromising your recovery and ability to
build muscle and strength.

D-RIBOSE is actually a sugar, but not the kind of sugar that you
normally think of.
This is a sugar that makes up the backbone of ribonucleic acid (RNA),
which is critical for muscle protein synthesis, and makes up part of the
adenosine triphosphate (ATP) molecule. ATP is the energy currency
that all cells use. It is absolutely critical for muscle contractions, such
as during workouts. Therefore, it makes sense that to make adequate
amounts of ATP for energy during workouts, you need to have plenty
of ribose available. Research confirms that ribose supplementation
enhances ATP production, and therefore energy levels.
GRADE: HHHHH
REASON: Although research shows that D-ribose can enhance ATP
production in muscle, not enough studies have yet confirmed that this
results in improved endurance.
CREAPURE is a form of creatine monohydrate that is documented to
be the purest form available. Creatine monohydrate is the most studied
form of creatine on the market today. Out of the hundreds of studies
done proving creatines ability to boost muscle size and strength, as
well as provide a host of health benefits, the majority of them were
done using creatine monohydrate. In addition to aiding muscle growth
and performance in the gym, creatine has been shown to provide
numerous health benefits, such as improved brain function, better
heart health, increased life span, and even protection of the skin from
sun damage.
GRADE: HHHHH

REASON: Creatine has hundreds of research studies, as well as

decades of positive anecdotal reports, confirming its effectiveness and
safety.
BETA-HYDROXY BETA-METHYLBUTYRATE (HMB) is a supplement
that came on the scene several years ago with a lot of hype. That hype
was due to several studies showing that this metabolite of the amino
acid leucine increased muscle growth in untrained lifters. However,
HMB fell out of favour when research showed that the results were
less than impressive in experienced lifters. We contend that HMB is
still effective even in highly trained lifters. The main way that HMB
works is by decreasing the muscle breakdown instigated by intense
training. The research that was done with trained lifters was simply not
intense enough for HMB to offer any benefit. The dosing of HMB was
also likely not high enough for trained lifters. By getting a good dose
of HMB in an all-in-one protein powder like V-Mass Xtreme, you get
ample amounts of HMB throughout the day, which can benefit muscle
growth, especially during periods of intense training.
GRADE: HHHHH
REASON: Although the research on HMB is equivocal, the anecdotal
reports in experienced lifters who are training intensely and taking
ample amounts of HMB are very positive.

www.muscleform.co.uk

side bend
Hang from two monkey
bars with your legs
straight. Bend your torso
to the right to raise your
legs, squeezing your
obliques. Slowly lower
your legs and repeat on
the opposite side.
hanging crunches
Hook your legs around
a bar and hang
perpendicular to the
ground. Perform a crunch,
bringing your right elbow
to your left knee. Repeat
on the opposite side.

dip with leg raises

Prop yourself up at the end
of a set of monkey bars so
you can perform a set of
dips on the end posts. At
the top of each rep, raise
your legs until theyre
parallel to the ground.

dylan coulte r; illustrations by son o f alan

Dont let the weather stop you from being physically active outside. You dont need anything
besides your gym clothes and a set of monkey bars to perform pull-ups, dips, muscle-ups,
inverted rows, handstand push-ups, and sissy squats. To up the ante even further, try the
three unique exercises illustrated below. Theyll give you a new training stimulus for your abs,
obliques, and triceps.

Product Category: Protein+

WHEY PROTEIN COMPLEX is a combination of three types of
whey proteinwhey protein concentrate, whey protein isolate,
and hydrolysed whey protein isolate. This way you get the
combined benefits of each of these quality forms of whey protein.
Regardless of form, whey protein is a superior protein when it
comes to muscle growth. The main reason for this is that whey
protein digests more rapidly than any other form of protein.
Getting a fast dose of amino acids from protein, such as whey
protein, has been found to stimulate muscle growth better than
slower-digesting proteins. And at no time is this more critical than
before, during, and after workouts. Whey protein isolate is the
purest form of whey you can get. That means that it is the highest
concentration of whey protein that you can buy with very little
carbs and fat. Since fat and carbs can slow down the digestion rate
of protein, having fewer carbs and fat keeps its digestion rate quick.
Most whey protein iolates are 90% protein or greater. However,
hydolysed whey protein isolate is digested even faster than regular
whey protein isolate. This is due to the shorter protein fragments
in hydrolysed whey. Whey protein concentrate is a form of whey
protein that receives minimal processing, which leaves most of the
beneficial whey peptide fractions fully intact. These include betalactoglobulin, alpha-lactalbumin, bovine serum albumin peptides,
immunoglobulins, lactoferrin and lactoperoxidase, which provide
antioxidant and immune-boosting benefits, as well as enhancing
muscle growth and strength. In addition to wheys fast rate of
digestion, another benefit for muscle growth is its rich supply of
branched-chain amino acids (BCAAs). The BCAAs are the most
critical amino acids for muscle growth.
GRADE: HHHHH
REASON: Research confirms that whey protein is one of the most
critical protein sources for boosting muscle growth. Combining
all three of the major forms of whey protein only enhances this
benefit.
L-GLUTAMINE is added to Pharma Whey HT+ due to the benefits
that this amino acid provides. Having high amounts of glutamine
in muscle cells is important for muscle growth. Intense training
can reduce glutamine levels due to the fact that the immune
system uses high amounts of glutamine as an energy source.
When glutamine levels are compromised, so is muscle growth
and immune function, which increases the risk of getting sick and
missing workouts. Glutamine has also been shown to significantly
raise growth hormone levels and increase the amount of calories
and fat the body burns. By getting an extra dose of glutamine
in your protein powder you can keep glutamine levels high to

promote muscle growth, proper immune function, and even fat

loss.
GRADE: HHHHH
REASON: Glutamine is a well-researched amino acid with
confirmed benefits for muscle growth, health, and fat loss.
BRANCHED-CHAIN AMINO ACIDS (BCAAs) include the three
amino acids leucine, isoleucine and valine. These three amino acids
are the most critical for muscle growth. Not only are they used
as the building blocks for muscle protein, but they also perform
specific functions in the body that enhance muscle growth and
performance. Of the three, leucine is the most critical for muscle
growth as research has discovered that it turns on the process of
muscle protein synthesis like a key in the ignition. Valine is also
important as it can blunt fatigue and increase energy levels. It does
this by blocking the uptake of tryptophan into the brain. Since high
tryptophan levels in the brain lead to fatigue, keeping its levels
low helps to keep energy levels high. While whey protein is rich in
the three BCAAs, a typical dose of whey protein may not provide
enough leucine to maximally increase protein synthesis. So having
added BCAAs in a whey protein powder such as in Pharma Whey

HT+ ensures that you have enough leucine to spike muscle protein
synthesis for optimal muscle hypertrophy. It also helps to keep your
energy levels up throughout the day.
GRADE: HHHHH
REASON: The research done on BCAAs consistently shows that they
are effective for increasing muscle growth and enhancing energy
levels.
DIGEZYME is a digestive enzyme blend that contains protease
for breaking down protein, amylase, cellulase and beta-Dgalactosidase for breaking down carbs, and lipase for breaking
down fat. These enzymes will help you to better digest the
nutrients from the Pharma Whey HT+ and any foods you consume
with the shake. This will allow your body to absorb more of these
nutrients, which can help with muscle growth.
GRADE: HHHH
REASON: While digestive enzymes can enhance the digestibility of
the foods you eat and increase the amount of nutrients your body
takes up, research has not really proved that this will ultimately
lead to muscle gain.
PROBIOTICS are defined by FAO/WHO as live micro-organisms
which when administered in adequate amounts confer a health
benefit to the host. When it comes to supplements, probiotics
typically refer to beneficial bacteria that live in the digestive tract.
Pharma Whey HT+ provides the beneficial bacterium Bacillus

coagulans. This bacterium helps to maintain or restore the

normal balance of beneficial bacteria in the body and minimise
the number of harmful bacteria. This not only improves digestive
health, but also promotes better immune function, and can even
improve athletic performance and aid fat loss. Bacillus coagulans
has been shown in clinical studies to enhance immune function and
increase protein utilisation by increasing amino acid uptake. One
study reported that subjects consuming Bacillus coagulans with
a serving of protein were able to absorb more of the amino acids
from the protein. Specifically they found that Bacillus coagulans
increased the bodys uptake of the leucine by 23%, isoluecine by
20%, valine by 7%, and glutamine by 116%. Since all of these amino
acids are specifically high in Pharma Whey HT+, the addition of this
probiotic can help the body absorb more of these amino acids for
further benefits. In addition to these amino acids, the study also
found that Bacillus cagulans increased the uptake of ornithine by
100%, tryptophan by 100% and citrulline by 128%. Being able to
absorb more of the amino acids from the protein you consume can
help to increase muscle growth in the long run.
GRADE: HHHHH
REASON: Although probiotics have been around for many years,
science is just beginning to understand how critical
these bacteria are for health,
performance and physique.

www.phd-supplements.com

HERES HOW TO DO IT....

1. SET YOUR base Your feet should be
shoulder-width apart with your toes
pointed outwards slightly.
2. BE AN ATHLETE Bend your knees,
push your butt back, and put your hands
on top of your knees to find your stance.
3. GENERATE POWER To raise the
kettlebell, keep your shoulders pulled
back and down, and drive your hips
forwards and up.
4. START Look straight ahead and make
sure your forearms are touching the
insides of your thighs.

5. EXECUTION Allow the power from

your hips to swing the kettlebell up
without using your arms to provide
additional lift.
6. MIDPOINT As the kettlebell nears
head level, squeeze your glutes. Tighten
your abs to avoid injuring your spine.
7. FINISH From the top position, let the
kettlebell swing down through your legs
and back to the start position without
slowing it down. This should be a
continuous motion from one rep
to the next.

The Workout
EXERCISE

REPS

Kettlebell Swing

15

Wall Ball

10

Burpee

pavel l yth jall

For a great conditioning blast, test your

stamina by doing as many rounds of this
circuit as you can in 15 minutes.

Product Category:
Preworkout/All-in-One
LLeucine is the most potent of three special amino acids
classified as branched-chain amino acids (BCAAs). Leucine helps
prevent muscle breakdown during training by increasing the
secretion of insulin, a major anabolic hormone. When insulin rises
during training, it exerts an anti-catabolic effect inhibiting muscle
breakdown. Leucine also turns on a chemical called mTOR which
acts as a switch to signal the body to repair or build muscle.
GRADE: HHHHH
Reason: Research shows leucine is highly beneficial. The larger
quantities of leucine in this product make it particuarly effective.
Valine is another branched-chain amino acid that can be used as
fuel during training. In turn, this can prevent fatigue and allow the
athlete to train harder or longer.
Grade: HHHHH
Reason: By acting as a back-up fuel, it can protect against muscle
breakdown
IsoleucinE is the third branched-chain amino acid thats used as
energy to help delay muscle fatigue. All three BCAAs are even more
effective when added to complex carbohydrates, as found in this
formula.
Grade: HHHHH
Reason: By acting as a back-up fuel, it can protect against muscle
breakdown.
Creatine monohydrate is the high-energy molecule that
powers the first few reps of each working set. Creatine directly
influences muscle strength and, since stronger muscles are a
requirement for adding muscle size, it is a very effective muscle
builder. Creatine also replenishes ATP which is the major energy
source for cells. It helps trap water inside the muscle cells which
helps the body maintain a positive nitrogen balance. Some studies
show it can raise the metabolism.
Grade: HHHHH
Reason: Enormous amount of studies confirm its ability to
increase size and strength.
Trimethylglycine, also known as betaine, is proving to be
helpful in increasing strength. One study at the University of
Connecticut showed that those who took betaine for two weeks
had a 25% greater increase in bench press strength and a 15%
increase in bench press power than those who took a placebo.
Grade: HHHH
Reason: Although promising, more studies are needed to move it
up a grade.

Beta -Alanine is an amino acid that combines with histadine

to form carnosine. Beta-alanine inhibits lactic acid build-up in the
body. Lactic acid is the compound thats produced with training
that leads to fatigue. In this sense beta-alanine can exert an antilactic acid effect. It also breaks down to acetic acid which can
support glycogen formation.
Grade: HHHHH
Reason: Research and athletes. Research shows it to prevent the
detrimental effects of lactic acid while also exhibiting the ability to
lower ammonia levels. Less lactic acid allows the athlete to train
both harder and longer.
Grape Seed and Pine Bark Extract are two of the most
underrated precursors to nitric oxide production in the body. Nitric

oxide allows blood vessels to open up so more blood can make its
way to working muscles. Although the load placed on a muscle is the
primary stimulus for growth, the amount of total blood flow plays a
huge role in nutrient delivery, the pump, and muscle growth.
Grade : HHHHH
Reason: Most overlooked compounds that boost nitric oxide
production. Combined with other nitric oxide producers, should
produce a superior muscle-pumping effect.
Glucose PolymerS are short chains of enery (glucose) that
are extremely easy to digest because they leave the stomach
quickly without causing wind or discomfort. Taken before training,
polymers are used immediately as fuel which prevents the body
from running through its glycogen stores. In turn, this allows the
athlete to train longer. When combined with branched-chain
aminos, polymers also exert a strong anti-catabolic effect.
Grade: HHHHH
Reason: Best pre-training source of carbohydrates and energy.
Citrulline is an amino acid that allows blood vessels to relax
and, along with arginine, grape seed and pine bark extract,
promotes an increase in nitric oxide production which, in turn,
supports the muscle pump. Citrulline also helps detoxify urea
and ammonia, the by-products of protein breakdown which can
interfere with training intensity.
Grade: HHHHH

Reason: Urea control, ammonia control and nitric oxide support

are important pre-training factors that enhance the pump and
training stamina. Athletes can train harder and longer with
citrulline
Taurine is an amino acid that becomes depleted with training.
Low levels are associated with fatigue. Supplemental taurine seems
to increase water retention inside muscle cells which, along with
supplemental creatine, can create a stretching of water sensitive
receptors in muscle fibres that, in turn, support an anabolic state.
Grade: HHHHH
Reason: Water hydration in cells impacts on growth and recovery.
Caffeine is a stimulant that causes the release of noradrenaline,
a hormone that allows fatty acids and glycogen to be burned as
energy. In short, caffeine allows the body to tap energy reserves
for fuel. It also allows calcium to be released from the endoplasmic
reticulum which allows for more forceful muscle contractions.
Grade: HHHHH
Reason: Fat-burner, which helps the body tap and use energy
reserves and causes more forceful muscle contractions.

www.reflex-nutrition.com/performance-matrix.html

Isolate the lats with a single-joint exercise like straight-arm pulldowns in addition to the usual
compound moves (rows, pull-ups and lat pulldowns) on back day. Your biceps will get a break, and
your lats will bear the brunt of the work.

Arms extended in front of body, hands directly in front of the shoulders.

1. Hold a lat pulldown bar attached to a high-pulley cable straight out in front of your shoulders
with your arms extended.
2. Step back a foot or twojust enough so the weight doesnt rest on the stackto ensure
constant tension on the muscles.
3. Bend your knees slightly and position your feet shoulder-width apart.
4. Look straight ahead throughout and keep your shoulders down.

Hands down in front of the thighs

1. Contract your lats to pull the bar down to your waist.
2. Keep the elbows in a fixed positionextended but not locked outthroughout the movement.
3. At the bottom of each rep, hold the position for one to two counts and squeeze your lats hard
for full contraction.

Product Category: Pre-Workout

PHENYLALANINE is an essential amino acid, which means that it is
crucial for muscle growth. This critical amino acid also performs other
important functions in the body that can increase energy levels and aid
workout performance. For starters, phenylalanine is a precursor to the
amino acid tyrosine, which increases the production of adrenaline and
noradrenaline. Having higher levels of these two important hormones
has been shown to increase strength during workouts. Phenylalanine
also gets converted in the body to phenylethylamine (PEA), which is a
stimulant that acts on the nervous system to increase alertness and boost
focus in the gym.
GRADE: HHHH
REASON: Phenylalanine is essential for muscle growth and does have
positive anecdotal reports on its ability to increase alertness and focus.
However, research studies supporting these effects are limited.
TAURINE is an amino acid that has been shown to be critical for muscle
strength and power. So topping off your muscles with an ample dose of
taurine before workouts can increase your muscle strength and endurance
during those workouts. In fact, research confirms that taurine enhances
muscle endurance by up to 50%. Having greater muscle strength and
endurance allows you to train heavier and complete more reps with a given
weight, and that makes all the difference in the results you see in muscle
growth and strength. Another reason that Myo-Blitz includes taurine is
due to its ability to draw more fluid into muscle cells. This not only increases
muscle pumps during workouts, but can lead to long-term muscle growth.
Thats because when a muscle cell is filled with more fluid it stretches the
membrane of the cell, which signals processes in the muscle to
grow bigger.
GRADE: HHHHH
REASON: Research in both humans and animals supports taurines
ability to boost muscle strength and endurance.
CAFFEINE ANHYDROUS is the most effective form of caffeine that you
can use. Although many people prefer to get their caffeine from sources
such as coffee or tea, the caffeine from these popular drinks has been
shown to be less effective for aiding performance in the gym. Research
studies show that when caffeine anhydrous is taken before workouts, it
not only acts as a powerful stimulant, but boosts muscle strength and
endurance. Several studies have also reported that taking caffeine before
intense workouts blunts muscle pain, which can help you to train harder
in the gym for better results.
GRADE: HHHHH
REASON: Caffeine is one of the most studied ergogenic agents in the world.
There are numerous studies and decades of anecdotal reports that verify its
ability to boost performance in the gym.

SCHIZANDRA is the berry of a climbing vine that is native to certain parts

of China. It has been used in traditional Chinese medicine for hundreds
of years for its health-promoting benefits. The main reason that it is in
Myo-Blitz is that it is a stimulant and has been found to boost muscle
endurance and brain function. In addition, Schizandra chinensis has been
shown to reduce cortisol levels when taken before exercise. Since cortisol
competes with testosterone, having lower cortisol levels during and after
workouts can optimise testosterones anabolic effects to enhance muscle
growth.
GRADE: HHHH
REASON: Although there is a lot of anecdotal evidence and some clinical
studies supporting Schizandra, there is not enough research to confirm how
effective it is just yet.
CREATINE is one of the most critical ingredients to take before workouts.
Because creatine provides muscles with the quick energy they need to
perform the muscle contractions used to do a bench press or squat, having
ample creatine levels in your muscle cells increases both muscle strength

and muscle endurance during weight workouts. Creatine also aids muscle
pumps by drawing more fluid into the muscle cells. As with taurine, this
also leads to long-term muscle growth. Research has also shown that
creatine boosts muscle growth by increasing levels of the important growth
factor insulin-like growth factor-1 (IGF-1) and by blunting the production of
the muscle-growth-inhibiting protein myostatin. Average gains in muscle
mass from creatine supplementation are about 5 kilograms in just a few
weeks.
GRADE: HHHHH
REASON: Creatine has hundreds of clinical research studies supporting its
ability to increase muscle strength and muscle size.

HICA (ALPHA-HYDROXY-ISOCAPROIC ACID)

is basically a breakdown product of the branched-chain amino acid
leucine. HICA works by inhibiting muscle breakdown though its ability to
block the action of catabolic enzymes known as metalloproteinases. With
less muscle breakdown, muscle growth is enhanced. Research studies
done on athletes show that HICA can increase muscle growth even when
the athletes were overtraining.
GRADE: HHHH
REASON: The few research studies on HICA show promising results for
this ingredient. However, there are not enough research studies and
anecdotal reports yet to truly support its effectiveness.

CITRULLINE is an amino acid that is closely related to arginine. Arginine

is an amino acid that gets converted to nitric oxide (NO) in the body. NO
relaxes blood vessels to allow more blood flow to get to places such as
muscle tissue. During workouts, this greater blood flow increases energy
and strength and the muscle pump. So you may wonder why there is no
arginine in Myo-Blitz. Thats because citrulline acts as arginine in this
formula, in fact citrulline works better than arginine itself. Citrulline is
readily converted to arginine in the body. Research actually shows that
when you take citrulline, your blood levels of arginine and NO increase
higher than when you take a similar dose of arginine. This is due to the
fact that when you ingest arginine, a lot of it gets used by your digestive
system before it makes it
into your bloodstream. Citrulline, on the other hand, does not get used
as readily by the digestive system and the majority of it makes it to your
bloodstream where it is converted into arginine and NO.
GRADE: HHHHH
REASON: Citrulline is a powerful nitric oxide booster with both research
and anecdotal reports supporting its efficacy.

ASTRAGIN is a trademarked formula that consists of ginsenosides (the

active compounds in Panax notoginseng) and an extract of Astragalus
membranaceous. Research studies done in both animals and humans
show that AstraGin increases the absorption of amino acids and other
nutrients. Having AstraGin in Myo-Blitz means that your body will
absorb more of the ingredients in this product, such as phenylalanine,
taurine, citrulline, HICA, caffeine, Schizandra, and creatine, which
increases the results that you can expect.
GRADE: HHHHH
REASON: AstraGin has been shown in numerous studies to increase the
absorption of amino acids and numerous other ingredients.

www.ronniecoleman.net
1-888-354-3316

1) Grab two heavy

dumbbells and squat
as low as you can.

3) In one motion,
clean the
dumbbells to your
shoulders.

The squat-clean-press is a simple (but far from easy) way to work several muscle groups at once
while getting a hefty dose of fat-burning cardio. And by involving both the upper and lower
hemispheres of the body in one move, youre forcing your heart to pump blood up and down to the
working muscles. This effect, coupled with the explosive nature of the move, will cause your body to
continue burning calories long after your workout is over. While you can do this move with a barbell,
we recommend starting with dumbbells until youve mastered it.

4) Press the
weights overhead,
locking out your
elbows.

james farrell

2) Explosively extend
your hips and shrug
the weights.

Product Category: Protein Powder

COLEMAN PROTEIN MATRIX is a mix of seven different quality
protein powders including whey protein concentrate, whey protein
isolate, whey protein hydrolysate, milk protein isolate, micellar casein,
calcium caseinate and egg albumin. Each of these protein powders
provides a different amino acid profile and rate of digestion to give
the protein matrix an unbeatable amino acid composition, as well as a
sustained release
in the body. The whey proteins are the fastest digesting of the bunch
and are the richest in the branched-chain amino acid (BCAA) leucine,
which has been found to directly turn on muscle protein synthesis.
Whey hydolysate is the quickest digesting of the whey proteins due
to the fact that it is predigested in the lab. Both whey isolate and
whey concentrate are also very fast-digesting, with whey isolate
being the purest form of whey, but whey concentrate providing more
beneficial whey microfractions that aid muscle growth and overall
health and recovery. Egg albumin is simply egg white protein powder,
which digests at a moderate rate and is rich in the sulphur-containing
amino acids cysteine and methionine. These amino acids are vital for
maintaining the structure of many proteins, such as collagen, which
is critical for maintaining joint health. Egg white protein is also rich
in the amino acids alanine, glycine, serine, valine, and threonine.
Whats interesting about this is the fact that these five amino acids are
the ones found in silk protein and recent evidence suggests that silk
protein may increase muscle strength, endurance, size and fat loss.
This may be one reason why egg protein has always been very popular
with strength athletes. The rest of the proteins in Coleman Protein
Matrixmilk protein isolate, micellar casein, and calcium caseinate
are very slow-digesting. The casein proteins are a milk protein that
forms a clot in the stomach. This clot is digested much like peeling an
onionone layer at a timeand can take up to 7 hours to fully digest.
Milk protein isolate is the concentrated form of milk protein, which is
naturally 20% whey protein and 80% casein protein. Since it is a rich
source of casein, it is mainly slow-digesting. Casein is rich in the amino
acids glutamine, tyrosine, and proline. Glutamine is critical for recovery
and for maintaining proper immune function plus it has been shown
to raise metabolic rate, as does tyrosine. This may be one reason why
casein can help to burn more body fat, as one recent study found.
Proline is critical in the formation of connective tissue, which can aid
joint recovery. By having all these proteins in the Coleman Protein
Matrix, you get a fast delivery of amino acids. Egg protein prolongs that
delivery of amino acids to keep muscle protein synthesis turned on for
even longer. Then the casein proteins continue delivering their aminos
to the muscle for a prolonged maintenance of muscle protein synthesis
while also keeping muscle protein breakdown halted. This all leads to
greater muscle growth.

GRADE: HHHHH
REASON: The ability of mixed proteins, such as Coleman Protein
Matrix, to optimise muscle growth is well documented in numerous
recent studies.
COLEMAN AMINO MATRIX supplies the branched-chain amino acids
(BCCAs) leucine, isoleucine and valine, as well as glycine. The BCAAs
are vital for so many reasons. Leucine is critical for kickstarting muscle
protein synthesis, but all three work together for optimal results.
Research shows that these three amino acids can help to keep levels of
the catabolic hormone cortisol low. They are also used as a fuel source
by the muscles, and research confirms that they can significantly blunt
fatigue, especially during intense workouts. In addition, they may even
help to encourage greater fat loss. Glycine is an amino acid that has
been shown to enhance nitric oxide and growth hormone levels. There
is also some evidence that it may help to prevent muscle injuries.
GRADE: HHHHH

REASON: Research studies conducted on BCAAs confirm that they are

effective for promoting muscle strength, endurance, size and even fat
loss. Having glycine added to the mix provides further benefits.
COLEMAN LIPID MATRIX includes healthy fats from sunflower oil, soya
oil and medium-chain triglyceride (MCT) oil. Although sunflower oils can
vary in their fat content, many of the ones manufactured today are high in
monounsaturated fat. This type of healthy fat is not readily stored as body
fat and gets preferentially burned during exercise. In addition, higher
intake of this type of fat has been shown to be associated with higher
testosterone levels in male athletes. Soya oil comes from the seed of the
soya bean. One benefit of this type of oil is that it is higher in essential
omega-3 fats than most other vegetable oils. This fat has been shown
to be important for muscle growth and fat loss. MCT oil comes from
coconut oil and is rich in saturated fats that are shorter in length than
the majority of fats found in our diet, which are referred to as long-chain
triglycerides. Although MCTs are saturated fats, they do not act like the
typical saturated fats in the diet. These fats are readily used as an energy
source and not stored as body fat. They also have been shown to actually
boost metabolic rate, enhance immune function, promote muscle growth
and aid fat loss. Plus, having a higher saturated fat intake along with
monounsaturated fat has been shown to raise testosterone levels.
GRADE: HHHHH
REASON: Getting in the right types of fats in your diet is important for
keeping testosterone levels up and encouraging gains in lean muscle.
Getting them in your protein shake makes it very convenient.

effectiveness for boosting muscle size and strength were done using
this form. The best times to get a dose of creatine monohydrate are
with your pre- and post-workout protein shakes. Since Pro-Antium is a
protein powder supplying 5 grams of creatine per scoop, you are already
covered for maximal results with one product.
GRADE: HHHHH
REASON: Creatine monohydrate is well documented to provide the
kind of gains in muscle strength and size that few other supplements
can match.
BETAINE is a modified amino acid that is also known as trimethylglycine
(TMG). It is simply the amino acid glycine with three methyl groups
attached to it. These methyl groups provide numerous benefits in the
body such as enhancing liver health, promoting joint recovery, aiding
cardiovascular health, boosting mood, as well as increasing muscle
size and strength. In fact, research shows that subjects supplementing
with betaine experience a 25% increase in muscle strength and power.
Although it is still unclear how betaine works to aid performance,
one theory is that this is due to its ability to increase the bodys own
production of creatine.
GRADE: HHHHH
REASON: Recent research studies and anecdotal reports confirm
betaines effectiveness for increasing muscle strength and power,
boosting its popularity as a sports nutrition supplement.

www.ronniecoleman.net
1-888-354-3316

CREATINE MONOHYDRATE is the most researched form of creatine

on the market today. The majority of studies showing creatines

The Workout HERES HOW

TO DO IT....
This routine focuses on your back, shoulders,
and traps to get you in and out of the gym in
40 minutes or less.

EXERCISE

SETS

REPS

Deadlift to Shrug

15

Weighted
Hyperextension

15

Military Press

1012

Pull-up

failure

1. Bend down and grab a loaded barbell

with a double-overhand grip and your
feet hip-width apart.
2. Keep your back flat and extend your
hips and knees, driving your heels into
the floor as you come up.
3. When your hips reach full extension,
shrug your shoulders straight updont
roll them.

james farrell

Nothing can match the deadlift for delivering a growth stimulus. In addition to recruiting nearly every
major muscle group, it places a tremendous strain on the skeletal and nervous systems, resulting in
increased bone density and greater neuromuscular efficiency (i.e., strength).
And you can make the lift even more productive by adding a shrug at the top. That will lengthen the
setincreasing your time under tensionand add a cardiovascular component to your training. For
safetys sake, you may want to wear wrist straps. They will allow you to also work your back, hips, and
legs without being limited by your grip strength.

Product Category: Recovery

ARGININE is the amino acid that is most associated with nitric oxide.
However, the main reason that it is included in Resurrect-P.M. is due
to another benefit of this amino acidgrowth hormone production.
Arginine inhibits a hormone produced in the brain that normally blunts
growth hormone release from the pituitary gland. By inhibiting this
hormone, arginine allows the pituitary gland to produce and secrete
more growth hormone. This can lead to higher levels of growth hormone
while you sleep. Research shows that arginine is especially effective at
boosting growth hormone levels when taken with ornithine.
Grade: HHHHH
Reason: Numerous studies confirm that arginine increases growth
hormone production. Plus, it also raises nitric oxide levels, which further
promotes muscle growth.
MUCUNA PRURIENS is a tropical legume known more commonly as
the velvet bean. It is rich in L-dopa or L-dihydroxy-phenylalanine, which
is converted in the body to dopamine. Dopamine acts on the brain to
increase growth hormone release. Getting a dose of mucuna pruriens
before bed helps your body produce a higher growth hormone peak
during sleep.
Grade: HHHH
Reason: Mucuna pruriens ability to raise growth hormone levels is
supported by anecdotal reports and several research studies.
L-ORNITHINE is an amino acid that provides numerous benefits, such as
increasing muscle-protein synthesis, decreasing muscle breakdown, and
boosting levels of growth hormone (GH) and nitric oxide (NO). One of the
primary ways that ornithine provides these benefits is by increasing levels
of the amino acids arginine, leucine and glutamine within muscle cells.
Having higher levels of arginine will increase GH and NO levels. Research
confirms that when you take ornithine with arginine it is very effective at
boosting both GH and NO. Having higher leucine levels will boost muscleprotein synthesis, while higher glutamine levels will help to decrease
muscle breakdown, but also further boost growth hormone production.
Grade: HHHH
Reason: Although there are studies that support ornithines
effectiveness, there is not yet a large enough body of research to
confirm its benefits.
THEANINE is an amino acid that is actually a modified form of glutamine.
It is readily transported into the brain where it promotes relaxation by
naturally increasing the bodys production of gamma-aminobutyric acid
(GABA), which is an important inhibitory neurotransmitter. This aids
relaxation, helping you fall asleep more easily and improves sleep quality,
enabling you to better recover from training. Higher production of GABA
also increases growth hormone level to further spike GH levels while you
sleep.

Grade: HHHHH
Reason: Theanine has a plethora of research supporting its ability
to promote relaxation and enhance sleep quality.
MAGNESIUM is an essential mineral that is involved in numerous
reactions in the body. It is a major player in maintaining cardiovascular,
metabolic and bone health, and is even important in maintaining muscle
strength, as research has shown. One study from researchers in the U.S.
reported that subjects taking a magnesium supplement while following a
seven-week leg-training programme increased their leg strength by 20%
more than those following the same programme and taking a placebo.
This may be due to magnesiums ability to decrease cortisol and raise
testosterone levels. Researchers from Germany discovered that athletes
supplementing with magnesium for four weeks had lower cortisol levels
at rest and after exercise. Since cortisol increases muscle breakdown and
competes with testosterone, keeping it low can boost muscle growth
and strength gains. Magnesium also enhances sleep quality due to its
ability to normalise and extend stages 3 and 4 slow-wave sleep, which is
why its a good idea to get magnesium in a night-time formula, such as
Resurrect-P.M..

Grade: HHHHH
Reason: Research in humans shows that magnesium is nothing
short of a wonder mineral. Its ability to increase muscle strength and
testosterone levels is critical for anyone interested in building muscle.
ZINC is an essential mineral and an antioxidant that stimulates the activity of
many enzymes in the body, which are crucial for a multitude of biochemical
reactions. Zinc is known to be critical for protein synthesis (the molecular
mechanism of muscle growth) and has been shown to increase testosterone
and levels of the important growth factor insulin-like growth factor-1 (IGF-1).
One study from Western Washington University reported that four weeks
of zinc supplementation in male football players increased testosterone and
IGF-1 levels, while those taking a placebo experienced a decline in both.
The same researchers also found similar results for zinc supplementation on
testosterone levels in competitive wrestlers.
Grade: HHHHH
Reason: Zinc is not just a critical mineral for normal body function,
but also has potent anabolic properties, as research shows.
CREATINE GLUCONATE is creatine attached to a form of glucose that
enhances its uptake in the body. Creatine is one of the most studied
supplements on the market. The consensus on creatine is that it is very
effective for boosting both muscle size and strength. Research studies
show that it is not uncommon for creatine to add over 5 kg of lean muscle
mass and boost strength gains by 10% or more in just a few weeks. But
in addition to this, creatine acts as an antioxidant and actually provides a
host of health benefits that include better brain function, reduced risk of
heart disease, and it even protects the skin from sun damage. While you
should focus on taking creatine before and after workouts, getting a dose

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How to get the bar overhead in one

smooth, powerful motion:
1. GET WARM Mobility is crucial here, so
properly warm up your shoulders, spine,
and ankles for best results.
2. BE FRESH Overhead squat early in your
routine.Dont fatigue your shoulders before
you get under the bar.
3. USE YOUR HEAD Keep the bar at or
behind the centre of your head. This will
help you lock it in place at the bottom.

The Workout
EXERCISE

SETS

REPS

Overhead Squat

Front Squat

Single-Leg
Squat

8
each side

Marc royce

How flexible are you? How stable is your core,

particularly the muscles in your lower back?
To find the answers to these questions, you
need to start overhead squatting.
The overhead squat, once used primarily by
Olympic lifters, has come into vogue of late thanks
to extensive use by CrossFit practitioners. Theyve
definitely uncovered something gooda lift that
will challenge your body from head to toe.
Start out by learning proper technique with
a broomstick, pole, or length of PVC pipe. Hold
the bar towards its ends and raise it, snatchstyle, over your head, so its directly above
your ankles with your arms fully extended.
Sit your hips back as far as you can and squat
your butt down between your feet. Dont
be afraid to go all the way down; if you have
healthy joints, theres no reason not to go past
parallel with this move. Use your lower back to
keep you stable at the bottom, then use your
quads and hamstrings to stand back up.

before bed can ensure that your muscle levels of creatine are maximised
for optimal results.
Grade: HHHHH
Reason: Creatine is well known in both clinical studies and in the gym
for its ability to significantly increase muscle size and strength.
HICA (ALPHA-HYDROXY-ISOCAPROIC ACID) is a metabolite of the
branched-chain amino acid leucine. You may be familiar with leucines
ability to boost muscle protein synthesis to stimulate muscle growth.
HICA, on the other hand, works by inhibiting muscle breakdown. With less
muscle breakdown, muscle growth is also enhanced. In fact, a couple of
research studies done on athletes confirm that HICA can increase muscle
growth during periods of very intensive and prolonged training, which
would otherwise have resulted in muscle loss. HICA appears to work by
inhibiting the action of catabolic enzymes known as metalloproteinases.
By blocking these enzymes less muscle is broken down, resulting in greater
muscle mass gains. When you sleep, you essentially fast for the 7 or 8
hours of slumber. This causes your body to break down muscle tissue to
use as fuel for your nervous system. So taking HICA may help to prevent
this breakdown and preserve more of your hard-earned muscle for greater
gains in muscle size.
Grade: HHHH
Reason: The few research studies on HICA show promising results for
this ingredient. However, there are not enough research studies and
anecdotal reports yet to truly support its effectiveness.

Product Category: Hardcore

D-ASPARTIC ACID is produced in the pituitary gland where it stimulates
the release of luteinising hormone (LH). LH travels via the bloodstream
to the testicles where it causes a boost in testosterone production.
D-aspartic acid is also produced inside the testicles and acts on Leydig
cells (special cells in the testicles that produce testosterone) to increase
testosterone production as well as the production of sperm. This appears
to work by D-asparatic acids ability to increase levels of the nucleotide
cyclic AMP, which is a messenger that acts to boost testosterone
production. One study performed by Italian scientists tested the effects
of D-aspartic acid in men. They gave men either 3 grams of D-aspartic
acid along with vitamin B6, B12 and folic acid every morning for 12 days
or a placebo, which contained the same B vitamins as the D-aspartic acid
group, minus the D-aspartic acid. They reported in a 2009 issue of the
journal Reproductive Biology and Endocrinology that the subjects taking
the D-aspartic acid supplement increased their LH levels by over 30% and
subsequently their testosterone levels by over 40%. Having higher levels
of testosterone during workouts can immediately boost muscle strength
and encourage greater muscle growth.
GRADE: HHHHH
REASON: Research in humans and animals, as well as anecdotal
reports support D-aspartic acids ability to boost testosterone
levels.
L-CARNITINE L-TARTRATE is carnitine and tartaric acid. Tartaric acid
is an antioxidant found in grapes and bananas that can enhance the
absorption of carnitine. Carnitine has been found to enhance fat loss
by aiding the delivery of fat into the mitochondria of cells where it is
burned for fuel. This particular form of carnitine has been shown in
research studies to provide a couple of other benefits that make it a
good ingredient to take before workouts. The first benefit is that it
increases nitric oxide production and therefore blood flow to muscles
during and after workouts. This has been shown to aid performance
during the workout and recovery after the workout is over. The second
benefit that L-carnitine L-tartrate provides is that it increases the
number of androgen receptors in muscle cells. These are the receptors
that testosterone binds to and then instigates muscle growth. With
more receptors more testosterone can produce more muscle growth.
Combining testosterone boosters, such as D-aspartic acid with
L-carnitine L-tartrate, as Testogen-XR does, ensures that the higher
testosterone levels are put to use in the muscle for muscle growth.
GRADE: HHHHH
REASON: The benefits of L-carnitine L-tartrate have been confirmed
in numerous studies in humans. These results are further supported by
years of positive anecdotal reports.
AGMATINE is a breakdown product of the amino acid arginine.

While arginine is a well-known nitric oxide booster, there is some

belief that agmatine may boost nitric oxide levels even better.
Agmatine also works in the body as a neurotransmitter, which means
that taking it before workouts can help to boost muscle strength and
training intensity by ramping you up and creating stronger muscle
contractions. It has also been shown to increase insulin production.
Insulin is a powerful anabolic hormone that increases muscle growth
and also further dilates blood vessels. Agmatine can even blunt pain
to help you train further past the pain barrier and complete more
reps during workouts. Plus, evidence suggests that agmatine may
even increase levels of the anabolic hormones testosterone and
growth hormone, which are both critical during workouts for greater
strength and muscle growth.
GRADE: HHHH
REASON: Agmatine has so many positive reviews that it is now
being called super arginine. However, there is currently little
research on its ability to raise NO levels and enhance muscle
strength and endurance.

ingredients in Testogen-XR to boost testosterone and promote

muscle growth. However, there is not yet a lot of research directly
showing the ability of nettles root to boost testosterone levels or
muscle growth.

NETTLES ROOT is a type of nettle that grows mainly in South

America and is known scientifically as Urtica dioica, as well as its
other common name, stinging nettle root. It can help to naturally
boost testosterone levels. One way it does this is by keeping the
testosterone molecule free from a carrier protein known as sex
hormone binding globulin (SHBG). While on the one hand, SHBG
helps testosterone stay in the blood longer, it also prevents it
from binding with androgen receptors in the muscle cells. By
freeing up testosterone from SHBG with stinging nettle root, you
have higher levels of free testosterone in the body, which can
bind to the androgen receptors in muscle and instigate muscle
growth. Combining nettles root with D-aspartic acid and L-carnitine
L-tartrate, as Testogen-XR has done, is a smart tactic due to the
synergy involved. While D-aspartic acid increases total testosterone
levels, nettles root frees up more of that testosterone to bind
with more of the androgen receptors that L-carnitine L-tartrate
increased. This can lead to greater muscle growth. Another way
that nettles root helps to boost testosterone levels is by preventing
the conversion of testosterone to dihydrotestosterone. While
testosterone has positive effects, such as anabolic effects in muscle
cells, dihydrotestosterone has some negative effects, such as
prostate growth. Preventing this conversion of testosterone to
dihydrotestosterone with stinging nettle root means youll have
more of the anabolic testosterone available.
GRADE: HHHH
REASON: Nettles root works well in combination with the other

ASTRAGIN is a trademarked formula that is clinically proven to

increase the bodys absorption of amino acids and other nutrients
so that you can utilise the maximum amount of each ingredient for
optimal results. AstraGin is a combination of Panax notoginseng
(ginseng) and Astragalus membranaceous. Ginseng contains the active
ingredients ginsenosides, which offer numerous benefits including
increased nitric oxide production. Astragalus membranaceous is a
herb that has been used in traditional Chinese medicine. The main
active components in Astragalus are astragalosides that have been
shown in clinical studies to boost immune function. Combined with
ginsenosides, as in AstraGin found in Testogen-XR, they can also help
your body to absorb more of the D-aspartic acid, L-carnitine L-tartrate,
agmatine, and nettles root.
GRADE: HHHHH
REASON: AstraGin has been shown in numerous studies in both
animals and humans to increase the absorption of amino acids and
numerous other ingredients.

www.ronniecoleman.net
1-888-354-3316

To help you get started with box jumps the right wayand to develop explosive power
quicklyfollow these guidelines.

1. Stand in an athletic position, with your feet shoulder-width apart, at a comfortable

distance from the box.
2. When youre ready to jump, drop quickly into a quarter squat, then extend your hips,
swing your arms, and push your feet through the floor to propel yourself onto the box.
3. Dont stick your landing. Instead, imagine the way cats land when they jump from
somethingyou, too, should try to land this quietly.

Heres how to incorporate box jumps into

your lower-body training days:

EXERCISE

SETS REPS REST

Box Jump
(80-90%)

60-90 Sec

Back Squat

2-3 Min

Glute-Ham
Raise

10

60 Sec

Romanian
Deadlift

12

60 Sec

Incline Sit-Up

15

45 Sec

m arc royce

1. Box jumps are a compound, multi-joint

exercise. As with exercises like the bench
press and squat, when youre working at 90%
of your one-rep max, you wont be able to
perform three sets of 10 at this intensity.
2. When training for explosive power, perform
box jumps at a very challenging height for sets
of 13 reps.
3. This is an all-out-effort move, so recover
fully between sets, the same way you would
when speed training or squatting for maximal
strength.

Product Category:
All-in-One/Mass Gain
Maltodextrin is a concentrated source of carbohydrate derived from
corn. Maltodextrin can aid training by supporting glycogen levels and
by increasing the secretion of insulin, an anabolic hormone that shuts
down muscle catabolism and stimulates protein synthesis.
Grade: HHHHH
Reason: Provides energy to muscles for growth and indirectly supports
anabolism via insulin secretion.
Whey Protein Concentrate is a source of amino acids. Whey
tends to digest fast which means it can provide a concentrated source of
aminos for immediate tissue repair.
Grade: HHHHH
Reason: Quality protein that is also naturally high in branched-chain
amino acids.
HMB is a by-product of the amino acid leucine. HMB can increase
insulin secretion which drives amino acids into the muscles and signals
anabolic pathways to become activated. Unlike many amino acids, HMB
does not produce ammonia, a by-product of protein that can interfere
with muscle contraction.

Grade: HHHHH
Reason: Research. The research continues to come in positive showing
it to be very helpful in muscle growth.
BCAAs are three amino acids called leucine, isoleucine and valine.
With hard training, the body can burn up muscle tissue as fuel.
Supplementing with BCAAs has been shown to protect against muscle
damage and loss and also support and keep testosterone levels from
falling. BCAAs can also inhibit fatigue.
Grade: HHHHH
Reason: Numerous researchers have shown BCAAs to be helpful in
growth and tissue repair.
Nettle Root is a herbal extract that displaces testosterone from sex
hormone-binding globulin (SHBG) and may be effective at delivering more
testosterone to the muscles. SHBG carries testosterone through the blood
stream and when testosterone is allowed to free itself from SHBG,
it attaches to muscles to influence growth.
Grade: HHHH
Reason: Research does exist showing nettle root can influence
testosterone levels.
Aminogen is a natural enzyme that increases the breakdown, usage
and absorption of amino acids found in protein foods including powders.
Grade: HHHHH
Reason: Greater absorption translates into better nitrogen retention
Arginine Alpha Ketoglutarate is a form of the amino acid
arginine that offers several benefits. It can support growth hormone
release which stimulates fat cell breakdown, it increases nitric oxide
production which facilitates a muscle pump and it can, independent of
carbohydrates, increase insulin secretion which exerts an anticatabolic
effect. The alpha ketoglutarate form can absorb ammonia, which leads
to greater training stamina.
Grade: HHHHH
Reason: Better pump, a rise in GH release and anticatabolic action
distinguish it as a proven pre-training ingredient.
MCT Oil is a short chain fat that is immediately used as energy and
rarely stored as fat. When used after training, it can support recovery and
enhance the formation of muscle glycogen from glucose and help facilitate
the transport of amino acids into muscle tissue.
Grade: HHHH
Reason: Although effective, it becomes even more important in
dieting situations where it would gain a 5-star rating.

Taurine is an amino acid that becomes depleted with training. Low

levels are associated with fatigue. In addition, supplemental taurine
seems to increase water retention inside muscle cells which, along
with supplemental creatine, can create a stretching of water sensitive
receptors in the muscle fibres that, in turn, support an anabolic state.
Grade: HHHHH
Reason: Water hydration in cells impacts on growth and recovery.
Chromium is a trace mineral that makes receptors for insulin located
on muscle tissue more friendly. When insulin receptors are more
friendly or active, it becomes easier for the body to deliver both amino
acids from protein and glucose from carbohydrates into muscles
where they can influence growth and repair.
Grade: HHHH
Reason: Chromium has been shown in several studies to improve
insulin-binding on muscle tissue.
Creatine Monohydrate is the original form of creatine that has the
longest proven track record in terms of concrete and positive scientific
studies. Creatine is used to power the initial few reps of a set and also
plays a primary role in building ATP levels in the body which energises
the muscles. Creatine has been shown to increase strength, size and can
mildly increase the metabolism.
Grade: HHHHH
Reason: Impossible to find anyone who will disagree that creatine is
very effective.
Avena Sativa is derived from oats and there are anecdotal reports that
it can increase testosterone levels. Its supposed to work by freeing up
testosterone from sex hormone binding globulin. This in turn allows more
muscle-supporting testosterone to reach muscle tissue.
Grade: HHH
Reason: Not much in the way of research on humans to show it boosts
testosterone.

Beta-Alanine is an amino acid that combines with histadine to form

carnosine. Beta-alanine inhibits lactic acid build-up in the body. Lactic
acid is a fatigue-producing compound that rises with training. In this
sense beta-alanine can
exert an anti-lactic acid effect. It also breaks down to acetic acid which
can support glycogen formation.
Grade: HHHHH
Reason: Research and athletes. Research shows that it prevents the
detrimental effects of lactic acid while also exhibiting the ability to lower
ammonia levels. Athletes report greater stamina.
ZMA is a combination of zinc and magnesium aspartate. It has been shown
to increase total testosterone levels and insulin-like growth factor (IGF)
which affects muscle repair and growth. Hard-training athletes are often
deficient in both zinc and magnesium.
Grade: HHHHH
Reason: Confirmed studies show ZMA to be an effective supporter of
both testosterone and IGF
Glutamine is a multi-functional amino acid. It lowers levels of
ammonia, the by-product of training that can interfere with muscle
growth. It also can block the uptake of cortisol by muscle tissue. Cortisol
is a catabolic hormone thats released during training and can cause
muscle damage. Glutamine can maintain adequate levels of branchedchain amino acids which are extremely important in muscle recovery
and growth. Studies have also shown it can help the body store glucose
as muscle glycogen which can enhance training intensity and support
recovery.
Grade: HHHHH
Reason: Its versatility makes it an important part of muscle recovery.

www.sci-mx.co.uk

Its hard to pinpoint exactly how most exercises got their names.Not so for the gladiator press. One
attempt and youll immediately be summoning your inner gladiator as you struggle to complete
your first rep. To do this press, set up in a side-plank position with a kettlebell (or dumbbell) in your
free hand. Rack the kettlebell at your shoulder, then press it up to form a straight line with your
supporting arm. If you can, raise your free leg and keep it there for the duration of the set. If you
find it very difficult to keep this position, its a sign of muscle weakness and/or muscle imbalances
that need to be addressed. For example, if your shoulders lack the
stability to hold you in place during the press, you probably need to do
more exercises like face pulls, inverted rows, and seated rows.

Try this workout to correct imbalance and

weakness in your upper body and core.

EXERCISE
Barbell Clean

SETS REPS REST

4

90 Sec

Military Press

60 Sec

Chin-up

8-10

30 Sec

Face Pull

20

60 Sec

TIP: Pull both shoulders

back and down. This will
keep the shoulders safe
and create more tension,
providing a more stable
base and more strength
for the press.

jame s farrel l

The Workout

Product Category: Pre-Workout

CITRULLINE MALATE is the amino acid citrulline bound to malic
acid (malate). Its likely that you are familiar with citrulline due
to its popularity in nitric oxide (NO) boosters. It boosts NO levels
due to the fact that in the body it gets readily converted to
arginine and then to NO.
In fact there is evidence that taking citrulline boosts levels of
arginine and NO better than arginine does itself. An increase
in NO production increases blood flow to the working muscles,
which helps to increase energy levels during the workout. In
addition to this, citrulline blunts fatigue by aiding the removal
of ammonia. Malic acid (malate) is a key component to the citric
acid cycle, so it further enhances energy production during
exercise. Research studies suggest that supplementing with
citrulline malate significantly enhances energy production and
recovery rates between bouts of exercise.
GRADE: HHHHH
REASON: Impressive research in humans supports the ability of
citrulline malate to increase NO levels, boost energy and recovery,
as well as delay fatigue.
BETA-ALANINE is a critical supplement to take before workouts,
especially along with creatine, as in XcelR8 Shot. Beta-alanine is an
amino acid that combines with the amino acid histidine in muscle
to form the molecule carnosine. Having higher levels of carnosine
in muscle fibres allows them to contract with more strength for
longer, and research shows that athletes taking beta-alanine make
greater gains in muscle strength, endurance and size.
GRADE: HHHHH
REASON: Numerous studies and anecdotal reports support the
benefits of beta-alanine for improving performance and physique.
PEPTOPRO is a hydrolysed casein protein. Although casein
proteins are normally very slow-digesting proteins, this form of
casein is actually a very rapidly-digesting protein. In fact, it is
faster than most typical whey proteins. Thats because PeptoPro
undergoes hydrolysation. This process involves the addition of
enzymes that break down the long protein chains into mainly
peptides that are just two (dipeptides) and three (tripeptides)
amino acids in length. Because the small intestines have specific
receptors to take up di- and tripeptides, this means that PeptoPro

requires no physical digestion by the digestive tract and is taken up

fairly immediately after consumption. This allows the amino acids
from this protein to go straight to work providing your working
muscles with a source of energy to fuel workouts and to keep them
anabolic for greater muscle growth.
GRADE: HHHHH
REASON: PeptoPro is one of the highest quality hydrolysed proteins
available today due to its high content of di- and tripeptides.
TAURINE is derived from the amino acid cysteine, so is often
referred to as an amino acid, although technically it is not due to
its unique structure, which contains a sulphur group. This allows
taurine to perform important functions in the body that lead to
increased muscle endurance and strength. These are just two
reasons why its helpful to get a dose of taurine before workouts.
Research also shows that it can increase blood flow to muscles, and
it pulls fluid into muscle fibres to enhance the muscle pump.
GRADE: HHHHH
REASON: Research confirms that supplementing with taurine
provides numerous benefits that aid workout performance and
results.
CAFFEINE is one of the most popular ingredients in pre-workout
supplements. This makes sense considering that it is the worlds
most popular stimulant. And taking a stimulant like caffeine before
workouts helps to increase alertness, mental focus and drive to
help you train with the intensity you need for optimal results. But
caffeine is an effective pre-workout supplement for reasons that
go beyond its benefits as a stimulant. Caffeine is a well-known
ergogenic aid that has been shown in research studies to increase
muscle strength and endurance. Caffeine has also been shown
to decrease muscle pain during workouts, which can help you to
train harder and longer. Plus caffeine increases fatburning during
workouts, which not only helps you get leaner, but also spares
muscle glycogen, which further aids endurance.
GRADE: HHHHH
REASON: Caffeine is a popular ergogenic aid with numerous
studies and decades of anecdotal reports verifying its effectiveness
in boosting workout performance.

B VITAMINS, such as B1 (thiamin), B2 (riboflavin), B3 (niacin),

B6 (pyridoxine), and B12 are added to Xcelr8 Shot because these
vitamins play a critical role in energy production. Research shows
that athletes and other individuals who train intensely tend to be
deficient in the B vitamins. Vitamin B deficiency is characterised

by low energy levels and compromised gains in muscle size and

strength, as well as poor overall health. Getting a dose before
workouts allow you to maintain optimal energy levels throughout
the entire workout.
GRADE: HHHHH
REASON: There is no debating the fact that the B vitamins are
critical for energy production, muscle growth, strength gains and
overall health.

www.smarttecnutrition.com
www.sportfood.co.uk

Done correctly, the lying leg raise offers all the benefits of the hanging leg raisewithout the need
for an overhead bar. Heres how to incorporate this move into your routine.

1. Higher weight and volume equals bigger muscles. Avoid abdominal distension by using
moderate weights for quality reps.
2. Vary your sets by performing timed holds or by spreading your legs into a V position at the
top of each rep.
3. Increase the degree of difficulty by performing leg raises with cables or bands.

1. Use a bench if theres one available.

Letting your legs hang off the edge will
increase your range of motion.
2. Place your hands under your glutes with
your palms facing down. Keep your legs as
straight as possible, and hold a dumbbell
between your feet if you want added
resistance.
3. Slowly raise your legs perpendicular
to the floor. Hold the contraction at the
top for a second, then slowly lower your
legs to the start position.

EXERCISE

SETS

REPS

REST

Lying Leg
Raise

15

45 Sec

Rotary
Machine
Twist

30
per side

45 Sec

Decline
Sit-up

30

60 Sec

This special report is part of The Muscle & Fitness guide

to Sports Nutrition. To learn more about The Muscle &
Fitness guide to Sports Nutrition click here

marc royce

The Workout