How Can I Increase the Strength of My Wrists?

One thing that is important when exercising is that you have strong wrists. Your wrists are responsible for how long you are able to hold a weight. However, you’ll want to ensure that you have base strength for your wrists. You might be surprised at how your forearms are the cause of how strong your grip is. Unfortunately, there is no way to build muscle in your hands.

If you think about it, the strongest and weakest people basically have the same amount of hand muscle, which is none. However, as we go up the arm, the next thing we reach are the forearms. Having strong forearms isn’t just practical it looks really cool. You don’t want to over train your forearms where you look like Popeye but you get the idea. One exercise that I absolutely love for strengthening wrists is the wrist curl.

It is a simple exercise that doesn’t require much equipment and you don’t have to overload a barbell to do it effectively. To start a wrist curl, you’ll need to position your wrists over a surface like a weight bench. Next, grab a weight that is comfortable enough to move your wrist without it hurting. The key to this exercise is that it build strength deep within your forearms. In turn, this forearm strength leads to more grip strength. One easier way to improve your grip strength is with a grip trainer. There are a wide variety of trainers out there. I was actually looking them up on Amazon and was amazed at the different levels. Apparently, the reviews are no joke and you need to start with a level that you are good with. If you buy a grip trainer that is too advanced, it is likely that you won’t even be able to make it budge.

However, if you prefer to use weights and don’t want to buy extra equipment, I’d recommend the wrist curls. I started doing wrist curls when I was about 22. I promise within a couple of months, you could tell a noticeable difference. I start receiving kind words about my new forearms and I’ve loved the exercise ever since. You can also use a piece of weight and a thick rope to roll the weight.

This is an exercise that is tough to complete many repetitions of. This rolling of weights is mostly done once or twice, as it can take a while to complete one full rep. To begin this exercise you will have a weight on the floor that is tied to a rope. Next, you will begin to hold a piece of wood or something similar and start doing a revving motion. In turn, the repeated effort exerted will begin to move the weight up. The exercise ends once you have brought the weight up as high as it will go. Of course, if you feel any pain and can’t complete the exercise it is perfectly okay to set the weight down.

There you have it, multiple methods to improve the way you grip. You might find that you want to employ a mixture of techniques into your training which is fine. The main thing to remember is that wrist development takes time. Rushing into training your wrists could potentially injure your forearms. Remember, there are many small bones in our hands and feet. When training your wrists, you want to be mindful of those sensitive smaller bones in the hand.

Gaining More Weight While Spending Less

You will often see me talking all about supplements. It is true that there are many supplements out there that can really help your weightlifting results. However, we are going to be talking about food today. One benefit of bulking up with more food than supplements is that it will likely be the cheaper route. I’m all about saving money whenever I can. I do my own grocery shopping and have learned to watch out for certain cheap bulking foods. In this upcoming list, you will learn more about these three foods and one beverage that can pack on weight fast.

What I wanted to focus on with these picks were three main criteria:
Low Price
Decent Nutritional Content
Effective for Gaining Weight

Now that we’ve covered the basics, let’s look closer at my favorite picks for bulking up cheaply.

faksjfTuna: In my opinion, tuna is one of the best foods that a weightlifter can consume. Tuna is low in fat, high in protein, and rich in omega 3 fatty acids, which are good for your heart. If you are looking for straight up protein, it doesn’t get much better (or cheaper) than tuna. In most cases, you can find a can of tuna for anywhere from 60 cents to a dollar per can. Each can of tuna, on average, contains upwards of 40 grams of protein. Another reason I love tuna is because of the many ways you can prepare it. My favorite way is to simply add about a tablespoon of tuna. I also eat it straight out of the can sometimes because I’m nasty like that.

Ground Beef: This meat is loaded with protein, relatively low in calories, and contains healthy amounts of iron. In most cases, you can find ground beef for a couple dollars per pound. Also, you can sometimes buy larger packs of ground beef and get somewhat of a better deal. Check your local ads to find out when a meat sale is happening and then stock up! The last ground beef I got was for $2.39 a pound which is pretty good where I live. Ground beef, like tuna, is incredibly versatile which means you can make a lot of meals from ground beef. I personally love making hamburgers and meatballs when I am bulking up.

Peanut Butter: I love peanut butter when I am bulking up. I usually am that person buying the large containers of peanut butter. If you think who buys that much peanut butter? I do. Anyways, peanut butter is high in both fat and protein. Unlike tuna and ground beef, you could end up gaining more fat if you eat too much peanut butter. However, if you are determined to gain weight and don’t care if you gain a little fat, peanut butter is the way to go. In two tablespoons of peanut butter, you will get about eight grams of protein and 16 grams of fat. I love eating peanut butter and jelly sandwiches while on a bulk, they are fast, easy to make, and taste great.

Milk: There isn’t a better drink to consume if you want to gain weight than milk. It is true that milk isn’t going to be as cheap as other beverages. However, its high protein and fat content make it great for bulking up. There is even a GOMAD method which stands for a gallon of milk a day. This method has been seen as a way to gain weight fast. I don’t think I could drink an entire gallon of milk every single day so I can’t attest to how well this works. However, it should be fairly easy to drink or one or two glasses a day into your diet. One cup of milk, on average, has 100 calories and 8 grams of protein. Sometimes, your grocery store may have the milk that is nearing its expiration date on sale. It might sound a little weird but I’ve gotten gallons of milk for 50 cents before from doing this. If you can drink a gallon of milk within a day or three, always go for the sales.

Muscle Milk to Debut Plant Based Protein

If you have ever shopped for a ready to drink protein supplement, you’ve likely seen Muscle Milk containers around that aisle. However, it looks like even one of the biggest protein companies out there is changing their way. Okay, well maybe not changing their way. However, Muscle Milk is working to change their line of products by adding a new source of protein that many vegans are quite excited about.

This new line of protein from Muscle Milk will be known as the Evolve line. It looks this move to cater to those needing a different source of protein will be a good move. If we looked at the climate of protein products about ten years ago, Muscle Milk had a huge hold on the market. However, there have been plenty of new companies trying to take up valuable shelf space in a world that Muscle Milk once dominated with little competition to get in their way.

Muscle Milk is a company that always offer their customer many different options for flavors. Those who are awaiting the new Evolve line will be quite happy to know that there are three flavors of the Evolve product line which will be: vanilla, chocolate, and almond. I am wondering how the almond drink will taste, when compared to such classics as chocolate and vanilla.

I have always loved the Muscle Milk line of protein drinks. My personal favorites either the mocha or banana flavors, as they have always gotten me through some tough workouts. I was amazed to recently see just how well Muscle Milk has done to create their own niche of specialized protein products. I really enjoy using the coffee house line of protein drinks. If you haven’t checked out what Muscle Milk is doing to mix coffee flavors with protein power, I highly suggest that you check it out when you get some time.

Another wonderful addition to the Muscle Milk line has been their berry smoothies. Not everyone knows that protein doesn’t always have to come from those thick chocolate and vanilla protein shakes. Sometimes, you can get fruit and vegetables to bring you the protein and fiber you are in need of.

Evolve is another product that is continuing the need of companies to provide more options to a wider audience of customers. There was once a period of time where only the most dedicated gym rats would go to get supplements. You know, those bodybuilding types that looked like they never left a gym. However, today’s changing market now means that vitamin stores are becoming just as common as a main street bakery in some cities. People are ditching the fast food and looking instead for a healthy smoothie.

What is your favorite flavor of Muscle Milk? I’m sure that most of you readers have tried a drink from this company, in one form or another. You can always leave your answer in a comment below or you can hard over to our social media pages to leave a comment there. I can’t wait to try Evolve and although it hasn’t been released in my neck of the woods, I will be eagerly awaiting when it arrives. Furthermore, I think that large percentage of vegans in the world will be looking forward to getting to try a healthier version of protein, sourced completed from peas.

Scivation Unleashes New Quake Pre-Workout

Scivation Quake is a preworkout supplement that has just been released. If you follow supplements, you probably know quite a bit about Scivation already. However, for those unaware of this brand, let me tell you a little bit more about this company. The supplement that they are likely most known for would be Xtend, an intra-workout product. It looks like Scivation will be taking a leap into the preworkout category with Quake 10.0. This supplement comes in two delicious flavors watermelon bubblegum and lemon drop. There is also a caffeine free version of the lemon drop flavor that is available. The caffeine free pre-workout is made for those who can not have caffeine in their diet. One awesome thing that jumps out at me regarding this supplement is that it includes Xtend within it.

A lot of supplement companies can add a BCAA to their supplement. However, getting to have one of the best intra-quake overviewworkout products included within your product is a sign that you are on to something good with Quake 10.0. You can take either one to two scoops of Quake, although I recommend that you start at only one scoop to asses your tolerance. I was able try the watermelon bubblegum flavor of this product. I had almost picked up the lemon drop flavor but it was only available in the caffeine free product which doesn’t appeal to me.

Anyways, after mixing up the watermelon bubblegum powder, I was ready to give this supplement a taste. I have to say that this stuff tastes great, perfectly sweetened. Watermelon bubblegum isn’t a flavor that you hear of very often, so I was worried that this drink was going to end tasting really funky. Happily, the drink was delicious down to the last drop. After about 15 minutes, I felt the caffeine start to kick in. There is about 100 mg of caffeine in Quake 10.0 per serving, just a heads up. If you don’t know how Xtend is formulated, it has leucine, isoleucine, and valine, which all are ingredients that help promote muscle growth. I have been able to lift weights multiple days in a row with the help of Xtend, I could not be happier to finally see it within a preworkout. Where many preworkouts give you a quick burst of energy and nothing else, you won’t be having that experience with Quake 10.0.

As a matter of fact, I felt so good after taking this preworkout, I was getting excited at thinking about my next lifting session. I had an especially grueling chest and back training day ahead of me so I knew that I was going to need something to keep me going strong. I am so glad that I brought along Quake 10.0, wow! When I was reaching the final sets of bench pressing, I barely felt that fatigued at all. Naturally, your muscles will start to feel tired towards the end of any workout. However, while using Quake 10.0, I really never felt that worn down. It was almost as if I had unlocked some kind of new endurance within me, as weird as that sounds. I can’t wait until my store gets the caffeinated version of lemon drop in stock so that I can try it too! Quake 10.0 works so well I might even have to try out the non-caffeinated version, also!

Kings Guard is an Awesome PCT

From the makers of some heavy duty supplements, Olympus Labs, we have a product that is made for support. This kind of support won’t be that it will build more muscle or give you additional energy, this is much more important. We’re talking all about liver support, a issue that is too often ignored by members of the weightlifting community. To put it simply, if you want to achieve the most muscle gains possible, you have to keep your internal system working well. Considering the lives that we lead, often using supplements, keeping your liver clean is a smart way to live. The ingredients in Kings Guard are absolutely stellar. Let’s get into just what makes Kings Guard stand at attention.

The first ingredient that you’ll see on this supplement is milk thistle. Like it’s hunger-inducing cousin blessed thistle, this variant is great to help protect your organs from wear and tear. With the added stress that comes with a regular weightlifting regimen, you’ll need something to help with blood pressure. In addition to lifting weights, you are likely eating a diet that is high in protein, further adding to blood pressure concerns. After spending a few months suffering with a bad diet, I decided to try Kings Guard. One slight drawback is that you’ll need to use six capsules as a suggested serving. However, there is still 30 days worth of product within the container, so I can’t really complain. As someone who has used his fair share of supplements over the years, swallowing a large number of capsules doesn’t freak me out anymore. Garlic bulb is another ingredient featured in this supplement. I like being able to get my requirement of garlic in a capsule form, as I normally can’t stand eating the stuff. Best of all, you won’t have any nasty garlic burps that can be especially off-putting to everyone around you.

Another burden that can derail your weightlifting is getting sick. We don’t like to get sick but it is usually something that we can’t control. Taking multivitamins work well for strengthening your immune system but sometimes that won’t cut it. MaitakeGold is in Kings Guard (at 15mg) and is a great way to add more strength to any immune system. I was never sick in the entire duration that I took this supplement, which was about two months. Some may find it not to be that cool but I really liked the way that each capsule looked. Not just to better distinguish it from the others but I felt that the neat design on each capsule looked awesome. The bottle itself that hold the Kings Guard also has that alpha male look to it that will draw attention from your gym buddies. Overall, I couldn’t have been more impressed with Kings Guard. Sure, it doesn’t boost your strength or give you enough energy to bounce off the walls but that isn’t what this supplement is about. Rather than worry about gains, get yourself a good PCT like Kings Guard and protect your liver. If you are currently feeling like you need to do something to take your weightlifting to the next level, it could very well be that your post cycle nutrition is suffering. Our bodies undergo some amazing wear and tear, isn’t it time to help better protect yourself against any damage?

One Week Meal Plan for Adding Pounds

I have seen many different simple solutions to those that are skinny that I find to not be good enough. To make things a bit more simple, I threw together a meal plan that I made myself follow, during an especially tough time in my life. Unfortunately, I can give out too much in the way of specifics but I was involved in a really bad car accident about two years ago. Of course, I was relived and felt very fortunate to come out of this situation in one piece. I remember a crowd of people coming out of their shops to check on me, stunned that I was able to walk out of the car.

I was left with only bruised ribs, a little soreness, and a limp for about two weeks but it was nothing that I couldn’t bounce back from. The one aspect of surviving a wreck like the one I was in was that I was going to be missing out on weightlifting for the foreseeable future. Worst of all, this was where I was at, what I could consider to be, the height of my bodybuilding days. My girlfriend, at the time, reassured me that rest was most important and to set the weightlifting thoughts aside for a couple of weeks.

Breakfast:

2 Hard Boiled Eggs- Easy to eat, great source of healthy fats and protein.

1 Glass of Milk – Again, an easy source of extra protein and calories.

1 Cup – Mixed Nuts – Great for an on the go option and great for transporting.

Snack 1:

1 Ham and Cheese Sandwich

Lunch:

1 Grilled Chicken Portion

1 Baked Potato (Load it up with cheese and butter, we’re trying to gain weight!)

Snack 2:

1 Peanut Butter and Jelly Sandwich

Dinner:

1 Source of Meat (Chicken, Steak, Ground Beef) – whatever is possible for your budget

1 Baked Potato

1 Vegetable of your choice

There you have it, a meal plan that has variety without making you go out on a ledge, with your food choices. Sticking to staple and comfort foods that you likely grew up with also help to make you feel less stressed out. This meal plan would keep you well at (or possibly, over) 3,000 calories, unless you are really tall, this should be more than enough to help you out.

 

Alpha Brain Now in RTD Form

I am an avid listener of the Stone Cold Steve Austin podcast, let me start with that. If you don’t know this national treasure, he is a former professional wrestler. During the boom of the late 90’s, when you couldn’t go anywhere without seeing someone in a wrestling tee, this was when Stone Cold took over the world. As a matter of fact, if any of you were one of the many people who found themselves glued to their television every Monday, you know exactly who I am talking about. Since his retirement from in-ring competition, Steve Austin has taken to the airwaves with one of the most entertaining podcasts I have ever heard. Take that glowing praise from someone who usually can’t stand to listening to people talk on the radio, usually I am all about my music. With tales of his old matches, current commentary, and anything else you can think of, the Stone Cold podcast has it all. Why I mentioned Steve Austin and his podcast, was because that was where I first heard about the Onnit line of supplements. To be more particular, the Alpha Brain product was one that I really had my eye on. I sometimes have those days where it feels like I can not escape the mental fog that surrounds my brain. You’ve all been there, you can’t remember a name or another important piece of information and you feel completely stupid. Call it just my luck but I also notice that those moments of forgetfulness often happen in the most crucial times in my life.

I’ve since tried Alpha Brain and was blown away by it, now I’ve found out that they are releasing this supplement in a RTD. Also, known as a ready to drink supplement, the new Alpha Brain is something that you can drink while you are on the way to wherever you need to go. Currently, there is one flavor available in the Alpha Brain drinks, a peach flavor. If you recall from a long time ago, there a peach flavored pre-workout that the world couldn’t get enough of. I was so sad when I heard that the old peach flavored pre workout was going to be discontinued that I still have some hidden away, although it has most likely long since expired. If you are under the impression that the Alpha Brain RTD is going to be another gross mini-drink that you have to force yourself to down, I’ve got good news!

This new from of Alpha Brain is contained within mini pouches, just like the flavored water packets you see all over the store. One thing I didn’t count on was how popular that RTD was going to be, as it seems to be sold out everywhere I look. If the out of stock messages I’m seeing everywhere are any indication of the future of Alpha Brain, I would say that things are looking really good! Don’t feel the need to just stop at Alpha Brain, the Onnit company does makes plenty of other great products that can help just about anyone. We all have those moments where it feels like we are forgetting things that we should remember, why not have something have in your corner to bring that memory back to where it used to be?

What to Look for in A Mass Gainer

I hope that everyone is having an awesome year, so far, I know that mine has been staying busy. When I find that I am in a super busy time of my life, my nutrition takes a backseat. I know that I should implement some sort of system to make sure I am eating when I need to be but that is easier said than done. When I am pressed for time, I will usually reach for a mass gaining supplement as all I have to do is mix them up with some milk and I am good to go. Plus, it beats having to put together an actual meal, my laziness wins sometimes, I don’t what else to say. Being that there are many different mass gaining supplements out there, you want to ensure that you know what you’re looking for. Without further adieu, I present the three criteria that I always look for when picking out a new mass gainer.

The first component of what makes a mass gainer a good one is the taste, hands down. I will pay a slightly larger price for a supplement, if I know that it tastes good. I don’t know if some of the companies making our workout aids have tasted some of the flavors they make before but wow, some really miss their mark. Once you do find a mass gainer with a flavor that is preferable to you, it is like having your own little supplement secret that no one else knows about. I would say that a handful of the mass gaining supplements that I have tasted would meet the criteria of having really good taste. If you’re going to be drinking this powdery mix, multiple times a week, wouldn’t you want to have something that you enjoy drinking?

When discussing mass gainers, the next criteria that needs to be in good standing with me would be the price per a thicker youserving. One sneaky thing that can happen with mass gainers is not paying enough attention to how many servings are in each container. As is common with powders that help you to gain mass, the container looks full to the brim and like you will be all set for months, until you start reading labels and seeing that you only have five servings in that container that you just spent fifty bucks on. Resist your impulses and, before you take that container of mass gainer 5000 to the front counter, flip it around and see how much full sized shakes you get, per container. I don’t want to make it seem like the makers of these mass gainers are out to get you, they aren’t, you will just need a lot of powder to gain weight in such an easy way.

Finally, ingredients are essential to how well a mass gainer does for you. If you are fueling up with a mass gaining shake that is loaded up with filler ingredients and sugar, you won’t be gaining much besides fat. When deciding on a mass gaining shake to try, check the amounts of protein and where all of those calories come from. Of course, you will need carbohydrates and fat wouldn’t much hurt someone needing to gain weight but just be sure that you are getting everything in moderation, you don’t want to depend only on shakes for nutrition.

Aggro by Nutrabolics Wants to Heal You Faster

It is a little tough to properly classify what exactly Aggro can do for you. That being said, some of the best supplements that I’ve tried ended up having that same hard to explain quality. Sometimes, a cookie cutter solution just won’t cut it and that is where Aggro steps up to the plate. If I had to classify this supplement as anything, it would be a testosterone booster but there is so much more to it than just that. First off, let’s take a look at the ingredients, to find out if this product is a worthy contender. In Aggro, you will see many mainstays for effective muscle growth: d-aspartic acid, deer antler extract, tongkat ali, and alpha lipoic acid, just to name a few. I’ve heard mixed reactions to using deer antler, so I’m not head over heels on that pick but the other ones are solid and can make just about anyone gain more testosterone. I hope that you are ok with taking multiple capsules per serving, if anyone out there has used the Animal Pak, they will know what I am talking about.

For each serving of Aggro, you are required to take 8 capsules, which can be a bit on the steep side for those who aren’t familiar with taking them. I recommend that you have a glass of water on standby and if you aren’t used to capsules, think about taking one at a time. Sure, you could end up standing in the kitchen for a little bit longer than you had anticipated but better safe than sorry! Many supplements that are made to raise your testosterone will only have a couple of the wide array of ingredients that you get with Aggro. All of the powerhouse ingredients within this supplement could help to explain why the dosage is so high but I’m not complaining, I’d gladly take eight capsules to get all of these awesome ingredients in one serving. Since I didn’t have to mix this supplement up in a drink, I can’t speak much for the taste, you shouldn’t notice any real taste to the capsules, just pop them in and drink them down. As far as the training side of things went, I certainly noticed that I was tiring out way less easily. Honestly, I rarely felt like I was that exhausted when taking Aggro, it seemed like I could just keep on going!

Since I was previously told about how much energy I could potentially feel while using Aggro, I decided to not take a pre workout with it, as I didn’t want to end up feeling like I need to go puke! There wasn’t much happening in the way of negative events that happened while using Aggro, the only thing that I would mention is the possibility for increased patches of pimples, nothing too big. I found that when I noticed one or two pimples starting to appear, I would just scrub the affected area with a little soap and water and they would usually disappear within a couple of days. I thought that having to use eight capsules at a time would become bothersome but after the first day, it sort of just becomes something that you get used to. For all of the gains that I have been making, while lifting weights, I would gladly take sixteen capsules of something, if it came close to how I have been feeling lately.

Is Daily Amino Your New Favorite BCAA?

From the makers of one of my favorite pre-workout supplements, the Curse, Cobra Labs is back at it again with another awesome supplement that I wanted to tell you more about. Known as Daily Amino, this BCAA (Branched Chain Amino Acid) supplement wants to be your go-to product to get your aminos from, but should it be? I went ahead and picked up the sample pack of the Daily Amino supplement, not only so I could accurately test all flavors but also because it was a really good price. Made in three different flavors, as of this writing, they are: green apple, blue raspberry, and fruit punch. While not the most imaginative choices, Cobra Labs has chosen three stand out flavors, in terms of popularity, so it’s hard to fault them for their decisions.

Each serving of the Daily Amino supplement only contains five calories per serving, making sure that this won’t be a product that messes up your calorie goals for the day. What I liked about this supplement was that it was another, in the recent history of BCAA supplement to include caffeine in it. The amount of caffeine in each serving is 110 milligrams, which is the near perfect amount for some of us. Personally, I am someone who is one the higher end of the caffeine tolerance, so it would take a little more than that to fully energize me. However, I did have one particularly crazy Holiday season this year, so I went ahead and drank my first flavor, green apple, like I would a morning cup of java!

Within about ten minutes, I already felt slightly more awake from the Daily Amino, than I would from my usual cup of coffee. Best of all, I didn’t have to worry about burning my tongue on a hot beverage, as I have barely slept the past two days! As anyone with a larger family can tell you, the holidays are always going to be one of the busiest times of the year. Whether it be the constant driving, or family nagging at you to show up on time, December is one of my most stressful and least energized months of the year, I am simply being pulled in far too many directions. The green apple Daily Amino flavor had a nice kick to it, with an emphasis on a slight sour flavor that was well represented in this beverage. Next up, would be the blue raspberry flavor, my own choice for favorite supplement flavor ever. I found that the blue raspberry was delicious in this BCAA supplement and it almost had me ready for a second serving but I didn’t want to overdo it. Finally, the last flavor was the fruit punch option and I found it to taste very well. If I had to pick my favorite between the three flavors, I’d probably have to choose the blue raspberry but I am a bit partial to that flavor and always have been. If you are tired of your old BCAA product that you have lying around, collecting dust, than it is highly likely that you might want to give Daily Amino a look. For only about 20 bucks for 30 servings, it has one of the better price points that I have seen for a BCAA supplement. Like they did with the Curse, Cobra Labs is here to make their mark on the supplement world and, so far, they have done a remarkable job.