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James Grage's Rewired 9-Week Fitness Trainer – Supplements Overview

Main | Clean Slate | Training | Nutrition | Supplements | Get Started
The Thinker | The Feeler | The Socializer | The Provider

The most important part of the Rewired 9-Week Trainer is rewiring your brain to forget old habits and create new, healthy ones. Through it, you’ll not only grow more aware of who you are and how your personality influences your fitness, but how you can make lifelong change by harnessing the best parts of your personality and applying them to training, nutrition, and supplementation.

New, healthy habits must first come in the form of training and nutrition. What you do in the gym and in the kitchen will have the biggest impacts on your fitness. Supplements, however, can help you build muscle, burn fat, and maximize your intensity. They won’t do the work for you, but they’ll certainly aid you along the way.

“Supplements can help you build muscle, burn fat, and maximize your intensity. They won’t do the work for you, but they’ll certainly aid you along the way.”

One of the best parts of the Rewired supplement regimen is that it’s customizable. The Rewired program is flexible, repeatable, and can be followed multiple times. Because of this, it can be used for multiple goals. I’ve put together three different stacks that support various goals—from muscle building, to fat loss, to building an overall healthy foundation. Each stack is simple, affordable, and effective.

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

Rewired Supplements

The Rewired supplements are beneficial to everyone—from the most novice gym goers to advanced lifters. I’m not giving you 20 different products to figure out. Instead, I hand-picked five awesome products that you can mix and match to make your perfect stack.

Whey Protein

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If you only allotted space for one product in your budget, make sure it’s whey protein. Whey is a fast-absorbing protein that may help you increase your muscle mass, recover faster, and build strength.* A post-workout whey protein shake will deliver the necessary nutrients and a large quantity of branched chain amino acids (BCAAs) to your muscles when they are most ready to absorb them.

Although chicken and fish are also protein-rich, your body isn’t able to digest and absorb that protein as quickly and efficiently as it does whey. Whey HD includes 25 grams of muscle-building protein and only 3 grams of carbohydrates. It’s also rich in digestive enzymes to keep your belly happy.

BCAAs

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There are 22 amino acids in the body, nine of which we must get through food. Of those nine, the branched chain amino acids—leucine, isoleucine, and valine—play a vital role in building muscle.* Because they are actually metabolized in the muscle, BCAAs can be used by your body to build new proteins.*

Supplementing with BCAAs, especially when you’re watching how much you eat, can help your body get more muscle-building blocks without the added calories of whole food. Best BCAAs also include a CLA matrix to help your body better metabolize fat.* You get muscle-building and fat-burning power!

Pre-Workout

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Pre-workout products can help you get the most out of your workouts.* Taking one 15-30 minutes before your workout can help boost your energy and focus and increase your muscle pump.* The better you perform in your workouts, the more opportunity your body has for significant change.

Pre-workout supplements usually contain ingredients like caffeine and the B-vitamin niacin so you walk into the gym feeling energized.* 1.M.R. Vortex is designed to help you perform your best to achieve extraordinary results. It’s the perfect training partner for the short, intense Rewired workouts.

Taking a pre-workout supplement 15-30 minutes before your workout can help boost your energy and focus and increase your muscle pump.*

Creatine

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Creatine can help improve your recovery rate, your muscular strength and endurance, and make your muscles appear fuller.* If you’d like to build more muscle and increase your performance in the gym, then a creatine supplement is an important piece of your stack.*

Creatine Alkaline is a blend of creatine monohydrate and creatine HCl. It also contains ph-sorb , which could help your body absorb more creatine by balancing the ph levels in your stomach.* You can pick it up separately or find Creatine Alkaline in the Rewired muscle-building stack.

Fat Burner

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Fat burners contain a variety of ingredients—from caffeine to yohimbe to BCAAs—that can help you get rid of unwanted fat while supporting muscle maintenance.* Fat burners can also increase your energy levels, your mental focus, and increase the speed of your metabolism.* Although your diet is the primary vehicle for weight loss, fat-burners can help your body trim that last little bit.*

B4 is a key component of the Rewired fat-loss stack. It’s formulated to not only increase your metabolism and help you torch adipose tissue, but it can also enhance your mood.* It’s a fantastic addition to your Rewired nutrition and training programs if fat loss is your primary physique goal.

Main | Clean Slate | Training | Nutrition | Supplements | Get Started
The Thinker | The Feeler | The Socializer | The Provider

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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James Grage's Rewired 9-Week Fitness Trainer – Supplements Overview

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight lossComments Off on James Grage's Rewired 9-Week Fitness Trainer – Supplements Overview

<div id="DPG" webReader="239.050587256"><p>When creatine first came out, it only had a little bit of research behind it. Plenty of my colleagues said, reasonably, that they weren't going to accept it until there was more research. But guys like me, who were both in the gym and the lab, realized right away that it was extremely effective. Over the years the research has piled up, and now both camps can agree: no doubt about it, creatine is safe and effective.</p><p>CarnoSyn beta-alanine is on the track creatine was a few years ago. I've been talking about it for years, and now the research is piling up to show just how effective this amino acid is for muscle strength, muscle power, endurance, muscle growth, and possibly even fat loss. It's one of the hottest supplements on the market, and it's also one that consistently lives up to expectations.</p><h3 class="article-title">Jim Stoppani <br /><span class="exercise-note">Watch The Video - 2:20</span></h3><p><a href="http://www.bodybuilding.com/store/betalanine.html">Beta-alanine</a>, I can say with plenty of experience, is great. And CarnoSyn is without a doubt the best beta-alanine you can use. Here's what you need to know in order to get the most out of this proven performance-boosting supplement.</p><h3 class="article-title">What is it?</h3><p>Beta-alanine is a non-essential amino acid that is produced naturally in the liver. You also get it in your diet from meat sources, such as beef and poultry. In the body, beta-alanine, whether from the liver or ingested from food or supplemental CarnoSyn, is taken up by the muscle fibers and combines with the amino acid histidine to form the dipeptide (a two amino acid protein) carnosine. <a href="http://www.bodybuilding.com/store/carnosine.html">Carnosine</a> provides nearly all the benefits associated with CarnoSyn beta-alanine.</p><img src="http://www.bodybuilding.com/fun/images/2014/your-expert-guide-to-carnosyn-beta-alanine-1.jpg" width="560" height="251" border="0"/><p>Beta-alanine is produced naturally in the liver, but can also be found in meat sources, such as beef and poultry.</p><h3 class="article-title">What does it do?</h3><p>CarnoSyn beta-alanine combines with the amino acid histidine in muscle cells to form carnosine. Having higher levels of carnosine increases performance by increasing the muscle's buffering capacity of hydrogen (H+) ions. These are produced when lactic acid levels rise during intense exercise, such as weight training.</p><p>That lactic acid breaks down into hydrogen ions. When there are a lot of hydrogen ions in the muscle, it increases the acidity of the muscle. When the acidity <em>increases</em>, your ability to contract the muscle <em>decreases</em>. The muscle loses the ability to contract with a force, and it loses endurance. So by buffering these hydrogen ions, carnosine keeps your muscles contracting stronger for longer.</p><img src="http://www.bodybuilding.com/fun/images/2014/your-expert-guide-to-carnosyn-beta-alanine-2.jpg" width="267" height="261" border="0" class="float-right c10"/><p>Beta-alanine also has some benefits that are separate from those of carnosine. Because of its structure, beta-alanine is now being recognized in the lab as a neurotransmitter, which means that it increases nerve firing in the central nervous system. This is one reason why many people experience a boost in alertness and energy from beta-alanine that is weaker than but similar to caffeine.</p><p>This is just one reason why it's a good idea to take beta-alanine before workouts and why it is found in numerous pre-workout products. It's also the reason why beta-alanine often causes that prickling sensation or "pins and needles" feeling in the skin—known as paresthesia. This feeling is completely normal and harmless, and increases with higher doses of beta-alanine.</p><h3 class="article-title">What are the physique and performance applications?</h3><p>The main reason we take beta-alanine is to buffer hydrogen ions, allowing you to maintain muscle strength and power during a workout. This doesn't mean you can take beta-alanine, walk into the gym, and increase your bench press by 20 pounds, though.</p><p>Let's take a typical chest workout as an example. Say you start with the bench press, move to the incline press, then do the dumbbell press, flyes, and cable crossovers, maybe 3-4 sets of each exercise. As you start the workout with the bench press, you're not fatigued yet. You've got a lot of energy, and you feel strong. As you keep going, your chest muscles, shoulders, and triceps get fatigued. If you came back and did your bench press at the end of your workout, you'd notice that your strength is significantly lower than where you were at the start.</p><p>That's muscle fatigue. You need to recover several hours, if not days, to get back to where you were at the beginning of that workout, as far as strength and endurance go. Beta-alanine helps you minimize that strength loss as you go along in your workout. So it's not the kind of endurance where, say, a runner will really benefit from it on a long run. It's more like strength endurance, if you will.</p><p>One of the studies that showed this was performed on boxers. Researchers had boxers simulate 3-minute rounds, and at the end of each round, they had them do a punching power test with a force transducer which measured the force of the punch. They found that when the boxers took beta-alanine they maintained significantly better punching power in the later rounds. That's similar to the strength and power you want to maintain during your workout.</p><p>Maintaining better strength later on in a workout can be crucial to not only your strength gains, but your muscle growth. It could also help with fat loss, because you're able to do more work. This would help you not only burn more calories during the workout, but also after the workout.</p><h3 class="article-title">How Should I Take It?</h3><p>There's a lot of confusion about dosing when it comes to beta-alanine—both when and how much is required. It's all over the place, depending on who you listen to and what research you look at. Some people say that the "minimum dose" is 3.2 g, and others say it is 4 g. When it comes to CarnoSyn, the branded form of beta-alanine, the minimum dose is 1.6 g.</p><p>However, this comes with a caveat. It takes longer than a single day's dose to reach muscle saturation levels of beta-alanine. This is the same with creatine: It goes to the muscle, but you don't start seeing much in the way of effects until your muscles are saturated with creatine. Research has shown it's similarly important to keep those beta-alanine levels topped off, if you will.</p><p>So if you take 1.6 g of beta-alanine, you still get the same effects as if you took 3.2 grams or 4 grams, but it might take you a bit longer before you start seeing those results. This is why I recommend taking two doses of 1.5-2 g per day, one before you work out, and the other post-workout.</p><p>Since the uptake of nutrients, such as amino acids like beta-alanine, improves around workouts, I recommend taking the first dose 30-60 minutes before training. Research shows that blood levels of beta-alanine peak within 30 minutes of supplementing with it, and it completely leaves the circulation within 3 hours of consuming. So it makes sense to get a 2-3 g dose of beta-alanine 30-45 minutes before workouts and then immediately after.</p><img src="http://www.bodybuilding.com/fun/images/2014/your-expert-guide-to-carnosyn-beta-alanine-3.jpg" width="560" height="542" border="0"/><p>"Get a 2-3 g dose of beta-alanine 30-45 minutes before workouts and then immediately after."</p><p>Why not take it all at once? If you take a 4 g dose of beta-alanine, you're almost definitely going to get that tingling feeling. Some people like that feeling; others don't when it becomes excessive. It's harmless, but in this case, it's also avoidable.</p><p>There have also been a number of studies which show the effectiveness of split daily doses of beta-alanine. In most cases, they concluded that any two times of day work. So why do I say pre- and post-workout is best? A major reason is convenience. Are you honestly going to stop when you're in the middle of your day, at work or at school, and say, "Oh, I need a dose of beta-alanine?" No. When during the day will you stop to focus on supplementation? Maybe when you wake up first thing in the morning, but more likely, it's pre- and post-workout.</p><p>I often get asked if it's necessary to take beta-alanine on a rest day. If you're doing one of my programs like <a href="http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html" target="_blank">Shortcut to Shred</a>, where you work out six days per week, taking that one day off is fine. It won't affect your muscle saturation levels. If you're doing a program like <a href="http://www.bodybuilding.com/fun/shortcut-to-size.html" target="_blank">Shortcut to Size</a>, where you only work out four days per week, I would recommend taking a dose or two on at least one and maybe two of your rest days.</p><h3 class="article-title">How should I stack it?</h3><img class="float-right c11" src="http://www.bodybuilding.com/fun/images/2014/your-expert-guide-to-carnosyn-beta-alanine-4.jpg" width="280" height="218" border="0"/><p>"CarnoSyn beta-alanine is almost a standard ingredient in pre-workout mixes these days, and with good reason."</p><p>CarnoSyn beta-alanine is almost a standard ingredient in pre-workout mixes these days, and with good reason. The slight mental boost it can impart goes well with caffeine and other amino acids like tyrosine and huperzine to increase clarity and focus.</p><p>Beta-alanine also works well with creatine. One study found that when a group took beta-alanine along with creatine for 12 weeks, it gained significantly more muscle than a group taking just creatine. So it seems to enhance creatine's muscle-building effects, if you will.</p><p>In the same study, the subjects in the beta-alanine and creatine group also lost body fat while gaining muscle without changing their diet or workout program. The creatine-only group lost no body fat. So in my book, taking it with creatine is a no-brainer.</p><h3 class="article-title">Are there any side effects?</h3><p>Aside from the paresthesia, there are no significant side effects of taking CarnoSyn beta-alanine. That said, I can't tell you how many people have emailed me saying, "Oh my god, I took beta-alanine, and something's wrong with my lips and my ears." They don't like it. If you feel the same way or suspect you might, I would definitely recommend spacing out your doses.</p><div class="side-bar" webReader="-11.1392405063"><h3 class="article-title c13">Read More<br />About CarnoSyn!</h3><p>Clinical Studies: <a href="http://www.carnosyn.com/clinical-studies" rel="nofollow" target="_blank">carnosyn.com/clinical-studies</a><br />Supported Claims: <a href="http://www.carnosyn.com/supported-claims" rel="nofollow" target="_blank">carnosyn.com/supported-claims</a><br />Global Patents: <a href="http://www.carnosyn.com/patents" rel="nofollow" target="_blank">carnosyn.com/patents</a></p></div><h3 class="article-title">What's the bottom line?</h3><p>I can't tell you how many athletes have told me that CarnoSyn beta-alanine was a game-changer for them. If you train hard and want to get the most out of your time in the gym, I highly recommend it for your stack.</p><p>When looking for products which include beta-alanine, be sure to look for the CarnoSyn brand on the label. CarnoSyn is the only beta-alanine with more than 20 published scientific studies, supported claims, proven performance, and patent protection around the world. It's the most trusted brand when it comes to quality, purity, and effectiveness.</p><p>* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.</p><br class="c15"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="5.79569892473"><a href="http://www.bodybuilding.com/fun/your-expert-guide-to-l-carnitine.html"><img src="http://www.bodybuilding.com/fun/images/2014/your-expert-guide-to-l-carnitine-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="7.45161290323"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/your-expert-guide-to-l-carnitine.html">Your Expert Guide To L-Carnitine</a></h4><p style="display: inline;" class="webReader-styled">
Part fat-burner and part performance supplement, L-carnitine has a long history and plenty of fans. Look at the science and decide if it's right for you!</p></div></div><div class="c18" webReader="5.21788990826"><a href="http://www.bodybuilding.com/fun/ask-the-supplement-guru-carnitine.html"><img src="http://www.bodybuilding.com/fun/images/2013/is-carnitine-safe-smallboxb.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.42201834862"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/ask-the-supplement-guru-carnitine.html">Ask The Supplement Guru: Is Carnitine Safe?</a></h4><p style="display: inline;" class="webReader-styled">
Its backers say carnitine offers powerful health and performance benefits. But a new study seemed to link it to heart disease. I’m here to separate the truth from the hype.</p></div></div><div class="c18" webReader="5.16060606061"><a href="http://www.bodybuilding.com/fun/can-you-out-supplement-a-bad-diet.html"><img src="http://www.bodybuilding.com/fun/images/2014/can-you-out-supplement-a-bad-diet-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.35151515152"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/can-you-out-supplement-a-bad-diet.html">Can You Out-Supplement A Bad Diet?</a></h4><p style="display: inline;" class="webReader-styled">
Shoring up your defenses and boosting your health with pills and potions won't make a difference if your diet isn't up to scratch.</p></div></div></div>

Your Expert Guide To CarnoSyn Beta-Alanine

When creatine first came out, it only had a little bit of research behind it. Plenty of my colleagues said, reasonably, that they weren’t going to accept it until there was more research. But guys like me, who were both in the gym and the lab, realized right away that it was extremely effective. Over the years the research has piled up, and now both camps can agree: no doubt about it, creatine is safe and effective.

CarnoSyn beta-alanine is on the track creatine was a few years ago. I’ve been talking about it for years, and now the research is piling up to show just how effective this amino acid is for muscle strength, muscle power, endurance, muscle growth, and possibly even fat loss. It’s one of the hottest supplements on the market, and it’s also one that consistently lives up to expectations.

Jim Stoppani
Watch The Video – 2:20

Beta-alanine, I can say with plenty of experience, is great. And CarnoSyn is without a doubt the best beta-alanine you can use. Here’s what you need to know in order to get the most out of this proven performance-boosting supplement.

What is it?

Beta-alanine is a non-essential amino acid that is produced naturally in the liver. You also get it in your diet from meat sources, such as beef and poultry. In the body, beta-alanine, whether from the liver or ingested from food or supplemental CarnoSyn, is taken up by the muscle fibers and combines with the amino acid histidine to form the dipeptide (a two amino acid protein) carnosine. Carnosine provides nearly all the benefits associated with CarnoSyn beta-alanine.

Beta-alanine is produced naturally in the liver, but can also be found in meat sources, such as beef and poultry.

What does it do?

CarnoSyn beta-alanine combines with the amino acid histidine in muscle cells to form carnosine. Having higher levels of carnosine increases performance by increasing the muscle’s buffering capacity of hydrogen (H+) ions. These are produced when lactic acid levels rise during intense exercise, such as weight training.

That lactic acid breaks down into hydrogen ions. When there are a lot of hydrogen ions in the muscle, it increases the acidity of the muscle. When the acidity increases, your ability to contract the muscle decreases. The muscle loses the ability to contract with a force, and it loses endurance. So by buffering these hydrogen ions, carnosine keeps your muscles contracting stronger for longer.

Beta-alanine also has some benefits that are separate from those of carnosine. Because of its structure, beta-alanine is now being recognized in the lab as a neurotransmitter, which means that it increases nerve firing in the central nervous system. This is one reason why many people experience a boost in alertness and energy from beta-alanine that is weaker than but similar to caffeine.

This is just one reason why it’s a good idea to take beta-alanine before workouts and why it is found in numerous pre-workout products. It’s also the reason why beta-alanine often causes that prickling sensation or “pins and needles” feeling in the skin—known as paresthesia. This feeling is completely normal and harmless, and increases with higher doses of beta-alanine.

What are the physique and performance applications?

The main reason we take beta-alanine is to buffer hydrogen ions, allowing you to maintain muscle strength and power during a workout. This doesn’t mean you can take beta-alanine, walk into the gym, and increase your bench press by 20 pounds, though.

Let’s take a typical chest workout as an example. Say you start with the bench press, move to the incline press, then do the dumbbell press, flyes, and cable crossovers, maybe 3-4 sets of each exercise. As you start the workout with the bench press, you’re not fatigued yet. You’ve got a lot of energy, and you feel strong. As you keep going, your chest muscles, shoulders, and triceps get fatigued. If you came back and did your bench press at the end of your workout, you’d notice that your strength is significantly lower than where you were at the start.

That’s muscle fatigue. You need to recover several hours, if not days, to get back to where you were at the beginning of that workout, as far as strength and endurance go. Beta-alanine helps you minimize that strength loss as you go along in your workout. So it’s not the kind of endurance where, say, a runner will really benefit from it on a long run. It’s more like strength endurance, if you will.

One of the studies that showed this was performed on boxers. Researchers had boxers simulate 3-minute rounds, and at the end of each round, they had them do a punching power test with a force transducer which measured the force of the punch. They found that when the boxers took beta-alanine they maintained significantly better punching power in the later rounds. That’s similar to the strength and power you want to maintain during your workout.

Maintaining better strength later on in a workout can be crucial to not only your strength gains, but your muscle growth. It could also help with fat loss, because you’re able to do more work. This would help you not only burn more calories during the workout, but also after the workout.

How Should I Take It?

There’s a lot of confusion about dosing when it comes to beta-alanine—both when and how much is required. It’s all over the place, depending on who you listen to and what research you look at. Some people say that the “minimum dose” is 3.2 g, and others say it is 4 g. When it comes to CarnoSyn, the branded form of beta-alanine, the minimum dose is 1.6 g.

However, this comes with a caveat. It takes longer than a single day’s dose to reach muscle saturation levels of beta-alanine. This is the same with creatine: It goes to the muscle, but you don’t start seeing much in the way of effects until your muscles are saturated with creatine. Research has shown it’s similarly important to keep those beta-alanine levels topped off, if you will.

So if you take 1.6 g of beta-alanine, you still get the same effects as if you took 3.2 grams or 4 grams, but it might take you a bit longer before you start seeing those results. This is why I recommend taking two doses of 1.5-2 g per day, one before you work out, and the other post-workout.

Since the uptake of nutrients, such as amino acids like beta-alanine, improves around workouts, I recommend taking the first dose 30-60 minutes before training. Research shows that blood levels of beta-alanine peak within 30 minutes of supplementing with it, and it completely leaves the circulation within 3 hours of consuming. So it makes sense to get a 2-3 g dose of beta-alanine 30-45 minutes before workouts and then immediately after.

“Get a 2-3 g dose of beta-alanine 30-45 minutes before workouts and then immediately after.”

Why not take it all at once? If you take a 4 g dose of beta-alanine, you’re almost definitely going to get that tingling feeling. Some people like that feeling; others don’t when it becomes excessive. It’s harmless, but in this case, it’s also avoidable.

There have also been a number of studies which show the effectiveness of split daily doses of beta-alanine. In most cases, they concluded that any two times of day work. So why do I say pre- and post-workout is best? A major reason is convenience. Are you honestly going to stop when you’re in the middle of your day, at work or at school, and say, “Oh, I need a dose of beta-alanine?” No. When during the day will you stop to focus on supplementation? Maybe when you wake up first thing in the morning, but more likely, it’s pre- and post-workout.

I often get asked if it’s necessary to take beta-alanine on a rest day. If you’re doing one of my programs like Shortcut to Shred, where you work out six days per week, taking that one day off is fine. It won’t affect your muscle saturation levels. If you’re doing a program like Shortcut to Size, where you only work out four days per week, I would recommend taking a dose or two on at least one and maybe two of your rest days.

How should I stack it?

“CarnoSyn beta-alanine is almost a standard ingredient in pre-workout mixes these days, and with good reason.”

CarnoSyn beta-alanine is almost a standard ingredient in pre-workout mixes these days, and with good reason. The slight mental boost it can impart goes well with caffeine and other amino acids like tyrosine and huperzine to increase clarity and focus.

Beta-alanine also works well with creatine. One study found that when a group took beta-alanine along with creatine for 12 weeks, it gained significantly more muscle than a group taking just creatine. So it seems to enhance creatine’s muscle-building effects, if you will.

In the same study, the subjects in the beta-alanine and creatine group also lost body fat while gaining muscle without changing their diet or workout program. The creatine-only group lost no body fat. So in my book, taking it with creatine is a no-brainer.

Are there any side effects?

Aside from the paresthesia, there are no significant side effects of taking CarnoSyn beta-alanine. That said, I can’t tell you how many people have emailed me saying, “Oh my god, I took beta-alanine, and something’s wrong with my lips and my ears.” They don’t like it. If you feel the same way or suspect you might, I would definitely recommend spacing out your doses.

What’s the bottom line?

I can’t tell you how many athletes have told me that CarnoSyn beta-alanine was a game-changer for them. If you train hard and want to get the most out of your time in the gym, I highly recommend it for your stack.

When looking for products which include beta-alanine, be sure to look for the CarnoSyn brand on the label. CarnoSyn is the only beta-alanine with more than 20 published scientific studies, supported claims, proven performance, and patent protection around the world. It’s the most trusted brand when it comes to quality, purity, and effectiveness.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


Recommended For You

Your Expert Guide To L-Carnitine

Part fat-burner and part performance supplement, L-carnitine has a long history and plenty of fans. Look at the science and decide if it’s right for you!

Ask The Supplement Guru: Is Carnitine Safe?

Its backers say carnitine offers powerful health and performance benefits. But a new study seemed to link it to heart disease. I’m here to separate the truth from the hype.

Can You Out-Supplement A Bad Diet?

Shoring up your defenses and boosting your health with pills and potions won’t make a difference if your diet isn’t up to scratch.

Continued:  

Your Expert Guide To CarnoSyn Beta-Alanine

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight TrainingComments Off on Your Expert Guide To CarnoSyn Beta-Alanine

Thumbnail

Jake Wilson's Mass Class: Supplement Fundamentals

Supplements—and supplement companies—are a dime a dozen these days. This is both a blessing and a curse. On one hand, it means that there’s more discussion and serious research into the benefits of strategic nutritional supplementation than ever before. On the other hand, far too few people are strategic about what they take, and why.

This problem often goes hand-in-hand with an overall confusion about fitness goals. People haven’t taken the time to figure out what they’re training for, or to master the fundamental concepts of training and nutrition. Whether they say it or not, they expect supplements to perform the hard work for them—which they definitely won’t do.

Does that mean supplements are just expensive bottles of empty promises? Definitely not. I want you to take a smarter approach to supplementation and get maximum benefit out of the hard work you do. Let’s dial in the fundamentals of sports supplementation in Mass Class!

Mass Class:
Watch The Video – 5:52

Question 1

This is a great question, and one that deserves real discussion. Why should you supplement? Simply put, if you are training hardcore and your nutrition is in place, there are plenty of studies which show supplements are better than not supplementing. Supplements, it’s been shown, can help you get bigger or leaner. They’re perfect for when you’re trying to take yourself to the next level.

Maybe you’re a competitive bodybuilder, or you’re just a guy or girl in the gym who wants to maximize your potential; in either case, supplements can bring you closer to that goal. When someone has their program in place, supplements can work, and that’s why—and when—I recommend them.

If you are competitive bodybuilder, or just a guy or girl who wants to maximize your potential, supplements can bring you closer to that goal.

Question 2

I’m a big believer in the basics. Once you have that your nutrition down, the next step should be to look for a Whey protein is an outstanding first supplement to take. After that, I would move to things like branched-chain amino acids. Why? Because, as I discussed in Mass Class Nutrition, BCAAs can stimulate muscle growth with incredible caloric efficiency. This is essential in a sport like bodybuilding, where the goal is to be both as huge as possible and as lean as possible.

After that? One word: creatine. Unfortunately, there are still a lot of tall tales floating around about creatine, both positive and negative. But from a mass-building perspective, these three well-established benefits of creatine are enough to start the conversation:

  1. It helps fuel the body’s creatine phosphate energy system, the mechanism most responsible for powering muscular contraction during high-intensity activities like weightlifting. This means you can push yourself in the gym harder and for longer.
  2. It draws water into cells, increasing cell volumization or “the pump.” I discussed the importance of the pump in Mass Class Training.
  3. It helps the body adapt to stress from exercise and repair itself afterward. Remember: Recovery is when growth happens, not training!

If your goal is to build quality mass, you simply can’t beat those big three. For most people, they’re enough.

Question 3

The big three are the place to start, but from there, you can start to specialize a little. For instance, people who are novices in the gym are going to experience a lot of muscle damage. HMB, which is a metabolite of the branched-chain amino acid leucine, has been shown to help speed up the recovery of muscle to training-induced damage.

But there’s a catch: You need to do the damage in order for it to work. What this means is that if someone takes HMB—or creatine, or any other supplement—and thinks “I’m going to get huge,” but then trains like a pansy, it’s not going to happen. But if they push it in the gym and they constantly change their workouts and push themselves to the limit, that’s when a supplement is going to help.

Bodybuilding supplements only work if you do. If you don’t train intensely and have anything to recover from, then why are you supplementing? You need to get your behind in gear and start training intensely first. That’s a takeaway I want to get across to everyone: Supplements interact with the training stimulus.

Question 4

Definitely not! When it comes to supplementation, it’s all about quality, and that quality only goes as far as the company making the supplement.

One of the things we found in our lab is that, when we test certain supplements, the claims on the back of the label don’t always pan out. We’ve tested proteins that claim to contain 25 grams of high-quality protein per serving, but it’s really only 19 or maybe 18 grams—and it was low quality. It had maybe a gram of leucine, and if you read Mass Class Nutrition, you know you need 3 grams of leucine to grow. That means you would have to take 3 servings of that protein to do anything. Your money is more or less wasted in this case.

Once you set a goal in place, do your research on supplements. Don’t just take someone’s word for it.

So do your homework and select a company that has a good reputation, creates high-quality supplements, and just as importantly, does scientific research. There are plenty of companies that just want to talk about old research, but they won’t perform research on their own products. I have a lot of respect for companies which are willing to say, “We’ll put our products to the test.” Stick to those companies, and your money will go a lot further.

Question 5

Step one is to be clear about what your goals are, because when it comes to supplementation, it’s crucial to individualize. If you don’t know what you’re aiming for, then you won’t train adequately for it, and you’ll set yourself up to fail.

Once you’ve got a goal in place, do your research. Don’t just take someone’s word for it, whether it’s your friend or the guy at a store who tells you, “Oh, bro, you should definitely take this.” Take the time to research it yourself, so you know exactly what you’re taking and why. Bodybuilding.com is a great place to start, because there are a lot of reputable scientists on the site who take this stuff seriously, and who list sources you can go out and investigate.

This allows you to be your own scientist. No one else knows what you’re really working toward, so make your body your laboratory and get to work!

Recommended For You

Mass Class Training: The Fundamentals Of Muscle Growth

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Mass Class Nutrition: The Fundamentals Of Eating For Muscle Growth

You can drive yourself crazy with the what, when, and how of muscle-building nutrition. Or you can master the fundamentals with guidance from Dr. Jacob Wilson. Get your plate in order and your physique will follow!

Ask The Muscle Prof: What Are The Ideal Macros For My Breakfast?

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About The Author

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Jake Wilson's Mass Class: Supplement Fundamentals

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Arnold Schwarzenegger Blueprint Trainer Day 44

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The first time you watch the film “Pumping Iron,” it can be easy to leave with the conclusion that Arnold is, in a word, arrogant. He relentlessly ribs an increasingly flustered Lou Ferrigno as the contest gets closer and closer; he describes best friend Franco Columbu as “pretty smart, but … a child. When it comes to the day of the contest, I am his father.” And when asked about his own posing, he declares with an immense grin, “It’s perfect. It’s down to a point. Wait until you see it!”

But with repeated watching (and we’re assuming that if you’ve made to week seven in this trainer, you’ve watched it a few times), a different version of Arnold comes out. By 1975, he is simply relaxed and confident. He’s worked so hard, for so long, to construct the perfect competitive machine, that he can be totally confident it will work when called upon. The comparison to a high-performance automobile is obvious, and Arnold made it memorably in the book version of “Pumping Iron.”

“The better you get, the less you walk around showing off as a muscle guy. You know, you wear regular shirts, blue shirts—not always trying to show what you have,” he says. “You talk less about it. It’s like you have a little BMW—you want to race hell out of this car, because you know it’s just going 110. But if you see guys driving a Ferrari or Lamborghini, they slide around at 60 on the freeway because they know if they present that accelerator, they’re going to go 170.”

With just a handful of workouts left, ask yourself: How are you wearing your strength?

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Arnold Schwarzenegger Blueprint Trainer Day 44

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<div class="article-padding-content" webReader="40.0847483791"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 07, 2014</span></div><div id="DPG" webReader="38.2488710487"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-42.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-44.html">Next</a></h5><p>How did you feel this morning? Eager to get back to work and start week seven, or frantically searching for an excuse to take a second day off? If the answer is the second, well, Arnold had days like that as well. Reg Park may have been the ultimate inspiration for young Arnold to train, but when he needed more immediate pushing to get to the gym, he looked to Karl Gerstl, a doctor in his home town. Gerstl was Arnold's first serious training partner, and while he may not have a Wikipedia page like all the others who came afterward, he was perhaps even more important.</p><p>"Every month, I had at least a week where I really didn't want to train and I questioned myself: Why should I train hard if I don't feel like it?" Arnold writes in "The Education of a Bodybuilder." "These were the days Karl pulled me out of it. He'd say, 'Man, I feel great today! I want to do bench presses. Let's do 25 instead of 20. How about a contest? Ten shillings to the one who does the most bench presses.'</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day43_graphics-1.jpg" width="560" height="430" border="0" class="c8"/><p>"It worked perfectly. He forced me to get off my butt, to get my sluggish body moving. It became extremely important to have somebody standing behind me saying 'Let's do more, Arnold. Come on—another set, another rep.' And it was just as important for me to help somebody else. Watching him work out, encouraging him, somehow drove me on to do an even tougher set."</p><p><em>Somehow.</em> It's hard to explain the precise mixture of encouragement and harassment that makes the perfect training partner, but Arnold knew it when he saw it. If you're feeling tired and low with a dozen workouts to go, push through for your training partner!</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Bench Press</a></strong><br />10 sets of 4 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Flat Barbell Bench Press</a></strong><br />5 sets of 6 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_1.jpg" alt="Chin-Up" width="53" height="53"/></a> <a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_2.jpg" alt="Chin-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('chin-up')">Wide-Grip Chin-Up</a></strong><br />50 Total Reps<br />Use weight if needed.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Bent-Over Barbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-42.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-44.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-nutrition.html">Arnold Schwarzenegger Blueprint Trainer: Mass Nutrition Overview</a></li>
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</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 43

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How did you feel this morning? Eager to get back to work and start week seven, or frantically searching for an excuse to take a second day off? If the answer is the second, well, Arnold had days like that as well. Reg Park may have been the ultimate inspiration for young Arnold to train, but when he needed more immediate pushing to get to the gym, he looked to Karl Gerstl, a doctor in his home town. Gerstl was Arnold’s first serious training partner, and while he may not have a Wikipedia page like all the others who came afterward, he was perhaps even more important.

“Every month, I had at least a week where I really didn’t want to train and I questioned myself: Why should I train hard if I don’t feel like it?” Arnold writes in “The Education of a Bodybuilder.” “These were the days Karl pulled me out of it. He’d say, ‘Man, I feel great today! I want to do bench presses. Let’s do 25 instead of 20. How about a contest? Ten shillings to the one who does the most bench presses.’

“It worked perfectly. He forced me to get off my butt, to get my sluggish body moving. It became extremely important to have somebody standing behind me saying ‘Let’s do more, Arnold. Come on—another set, another rep.’ And it was just as important for me to help somebody else. Watching him work out, encouraging him, somehow drove me on to do an even tougher set.”

Somehow. It’s hard to explain the precise mixture of encouragement and harassment that makes the perfect training partner, but Arnold knew it when he saw it. If you’re feeling tired and low with a dozen workouts to go, push through for your training partner!

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Arnold Schwarzenegger Blueprint Trainer Day 43

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<div class="article-padding-content" webReader="36.5314730694"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 02, 2014</span></div><div id="DPG" webReader="32.0491345617"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-37.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-39.html">Next</a></h5><p>"I think the calf is the most beautiful muscle in the body," Arnold writes in "The Education of a Bodybuilder." This might seem surprising, since Arnold's own calves were a sore subject when he was an up-and-coming bodybuilder. "I even went so far as to cut off the pant legs on my training sweats so that my calves were constantly visible and under scrutiny—a constant reminder to me that my weaknesses deserved greater attention," he famously recalls in "The Encyclopedia."</p><p>But shame alone wasn't enough to make a change. Arnold needed a plan. He got one from his early idol Reg Park, when he went to train with Park in South Africa in 1967. Arnold felt that Park had the best calves he had ever seen, but was surprised when his mentor explained that he was once like Arnold. "He said he'd had the same problem, but he had overcome it," Arnold recalls in "The Education." "I soon learned why. I watched him do his calf workouts, and he put me to shame. I was putting small weights on the machine. He stepped over, ran it up to 800 pounds, and did 12 reps. I knew then that as relentlessly as I'd trained, I needed to work even harder if I wanted to reach the plateau he was on."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day38_graphics-1.jpg" width="560" height="271" border="0" class="c8"/><p>The calf is a notoriously difficult muscle group to make grow, but by training it heavy and often, Arnold made his a point of pride. "It is stubborn and slow to respond," he wrote. "You should be just as stubborn." If yours haven't taken a step up in the last six weeks, consider stepping up the weight.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Back Squats</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Deadlifts</a></strong><br />6 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunge" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunges</a></strong><br />4 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />5 sets of 20 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />5 sets of 20 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raises" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raises" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raises</a></strong><br />10 sets of 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Cable Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Cable Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Kneeling Cable Crunches</a></strong><br />4 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-37.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-39.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred-training-overview.html">Jim Stoppani's Shortcut To Shred: Training Overview</a></li>
<li><a href="http://www.bodybuilding.com/fun/evolution-of-flex-episode-1-arnold-classic-prep-back-workout.html">Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 38

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“I think the calf is the most beautiful muscle in the body,” Arnold writes in “The Education of a Bodybuilder.” This might seem surprising, since Arnold’s own calves were a sore subject when he was an up-and-coming bodybuilder. “I even went so far as to cut off the pant legs on my training sweats so that my calves were constantly visible and under scrutiny—a constant reminder to me that my weaknesses deserved greater attention,” he famously recalls in “The Encyclopedia.”

But shame alone wasn’t enough to make a change. Arnold needed a plan. He got one from his early idol Reg Park, when he went to train with Park in South Africa in 1967. Arnold felt that Park had the best calves he had ever seen, but was surprised when his mentor explained that he was once like Arnold. “He said he’d had the same problem, but he had overcome it,” Arnold recalls in “The Education.” “I soon learned why. I watched him do his calf workouts, and he put me to shame. I was putting small weights on the machine. He stepped over, ran it up to 800 pounds, and did 12 reps. I knew then that as relentlessly as I’d trained, I needed to work even harder if I wanted to reach the plateau he was on.”

The calf is a notoriously difficult muscle group to make grow, but by training it heavy and often, Arnold made his a point of pride. “It is stubborn and slow to respond,” he wrote. “You should be just as stubborn.” If yours haven’t taken a step up in the last six weeks, consider stepping up the weight.

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Arnold Schwarzenegger Blueprint Trainer Day 38

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<div class="article-padding-content" webReader="41.505826657"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Mar 28, 2014</span></div><div id="DPG" webReader="41.2635616438"><h5 class="c6"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-34.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-36.html">Next</a></h5><p>As many writers have noted, becoming the world's greatest bodybuilder was only one part of Arnold's blueprint for success. The other was becoming an actor and movie star. But even the reigning Mr. Universe had to start small. One of his first nationally broadcast gigs was this Chevy commercial he shot with training partner Ric Drasin and a team of bodybuilders from Venice Beach. His face is briefly visible on the right side of the screen 24 seconds in:</p><h3 class="article-title">Chevy Chevelle Commmercial<br /><span class="exercise-note">Watch The Trailer - 0:30</span></h3><iframe width="560" height="420" src="//www.youtube.com/embed/Tr0jktHKzxw" frameborder="0" allowfullscreen=""></iframe><p>Here's how Drasin recalled the experience in an interview with Bodybuilding.com:</p><p>"We had been at the beach one day and we were asked to come in for a Chevy commercial by a representative of an ad agency. When the studios wanted bodybuilders for any films, commercials, print, etc, the first place they came was Venice Beach and Gold's Gym. I got a lot of jobs just answering the pay phone on the wall.</p><p>"Arnold, myself and a slew of bodybuilders shot this commercial for Chevy in one day and had to lift this huge car, which of course was cheated by cables. This was a national spot that paid well and aired later on that year.</p><p>"We got the taste of the business and decided to pursue more. Arnold was asked to read for some sort of gladiator movie ["Hercules in New York"] and asked me to come with him on the reading. So I went and we met the producer and writer. He read the script as we sat there and he stumbled on word after word, laughing all the way through it. It was really something.</p><p>"As we left and got in the car, he said to me, 'Maybe there's a part in here for you too.' I said, 'With the way you read that, you'd better forget being an actor!' Should I shoot myself now? Who ever knew where it would lead?"</p><h3 class="article-title">Hercules in New York Intro<br /><span class="exercise-note">Watch The Trailer - 0:30</span></h3><iframe width="560" height="420" src="//www.youtube.com/embed/XFb_7sRJENM" frameborder="0" allowfullscreen=""></iframe><p><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c7"/></a>
</p><h5 class="c6"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-34.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-36.html">Next</a></h5><br class="c8"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/targeted-ab-training-top-5-moves-for-your-core.html">Targeted Ab Training: Top 5 Moves For Your Core</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 35

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As many writers have noted, becoming the world’s greatest bodybuilder was only one part of Arnold’s blueprint for success. The other was becoming an actor and movie star. But even the reigning Mr. Universe had to start small. One of his first nationally broadcast gigs was this Chevy commercial he shot with training partner Ric Drasin and a team of bodybuilders from Venice Beach. His face is briefly visible on the right side of the screen 24 seconds in:

Chevy Chevelle Commmercial
Watch The Trailer – 0:30

Here’s how Drasin recalled the experience in an interview with Bodybuilding.com:

“We had been at the beach one day and we were asked to come in for a Chevy commercial by a representative of an ad agency. When the studios wanted bodybuilders for any films, commercials, print, etc, the first place they came was Venice Beach and Gold’s Gym. I got a lot of jobs just answering the pay phone on the wall.

“Arnold, myself and a slew of bodybuilders shot this commercial for Chevy in one day and had to lift this huge car, which of course was cheated by cables. This was a national spot that paid well and aired later on that year.

“We got the taste of the business and decided to pursue more. Arnold was asked to read for some sort of gladiator movie [“Hercules in New York”] and asked me to come with him on the reading. So I went and we met the producer and writer. He read the script as we sat there and he stumbled on word after word, laughing all the way through it. It was really something.

“As we left and got in the car, he said to me, ‘Maybe there’s a part in here for you too.’ I said, ‘With the way you read that, you’d better forget being an actor!’ Should I shoot myself now? Who ever knew where it would lead?”

Hercules in New York Intro
Watch The Trailer – 0:30

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Arnold Schwarzenegger Blueprint Trainer Day 29

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Phase 2 of the Blueprint trainer won’t surprise you with a whole host of new exercises. It’s built around the same classic movements like the squat, bench press, pull-up, overhead press variations, barbell curls, and abdominal work such as sit-ups or leg-raises. Arnold referred to these movements as his “golden six,” the foundation of his early muscular gains in his gym in Munich. Any blueprint wouldn’t be complete without them.

However, Phase 2 of this trainer ups the sets on all the major movements, so you’ll have even more opportunity to test yourself against heavy Arnold-style volume. If you’ve been powering yourself along with a healthy rivalry against your training partner so far, don’t be surprised if you have trouble remembering his name, let alone getting competitive, for the next few workouts. It’s all you against you. This is how Arnold found the energy to power through his most brutal training, recalls photographer Rober Nailon, who took many of iconic training shots of Arnold during the 1970s.

“Arnold’s training style was always hard, heavy and fast,” Nailon told Bodybuilding.com in 2008. “He would put everything he had into every rep and set; from the beginning to the end he was relentless. He would squeeze everything that he could out of his body—a saturated workout. And no, he was not competitive, because he didn’t have to be; he only ever competed with himself in the gym. He was always supportive of the other bodybuilders training around him.”

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Train With Dana Linn Bailey Contest: Winning Back Workout

Sam Wells is one lucky girl. The aspiring women’s physique competitor not only met the first-ever women’s physique Olympia winner, Dana Linn Bailey, she trained with her too. Sam won MHP’s 2013 “Train With Dana” contest, and her prize was spending the day at City Athletic Club in Las Vegas trading reps with her idol.

“When I got the call that I had won, I honestly didn’t know what to do—I just ran around the house crying like a total spaz,” recalls Sam. The day after DLB won the Olympia, Sam was there to meet her. Among flashing cameras and surprise visits from other notable Olympia athletes, such as Kai Greene, the two women got right down to business by crushing a back workout. “Getting to do what I love to do most alongside the person I most look up to was a remarkable experience,” says Sam.

Train With Dana
Watch The Video – 11:09

Although she was depleted and tired from the day before, DLB challenged Sam to do her best. “The thing about Dana is that she is so inspiring,” says Sam. “She makes you feel like you can do it too. There are some people who are discouraging and have a cocky attitude. She’s not like that at all. She’s really uplifting, inspiring, and motivating.”

“I was speechless the whole day—I just tried to take it all in. This day changed my life.”

Follow the workout these two inspiring ladies did together!

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Arnold Schwarzenegger Blueprint Trainer Day 18

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Today you’ve got another chest and back workout built around a classic 6×5 rep scheme. Don’t let all the high-rep training you’ve been doing on other days trick you into thinking this is a “light” day. On the contrary, this is strength work, and you should be struggling to finish each set. Don’t leave a single rep out there, because if Arnold was your training partner, you’d better believe he would let you hear about it.

“Arnold never messed around. The gym was business, especially before any of his big shows.”

Just ask Danny Padilla, who trained in Gold’s Gym with Arnold in the early days. “I’ll never forget when Arnold was training with some guy, and he did his reps, whether it was 12 or 15,” Padilla told Bodybuilding.com in 2008. “Then the other guy didn’t do his, and Arnold got pissed off. It was like, ‘What’s wrong? I’ve got to do your reps now? What’s up with that? If you can’t hang, go back to something else!’ Arnold never messed around that way. He was a hard-working guy. The gym was business, especially before any of his big shows.”

Everyone who trained with Arnold can tell a similar story. Take it to heart. Friends don’t let friends stray from the Blueprint.

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