02 November 2018

One-Set Workouts Build Muscle Fast

Are You Pressed For Time In The Gym? 

Well then you'll find this study particularly interesting...

Dr. Chris Hass and colleagues from the University of Florida recently found that increasing training volume from one set to three really didn't make much of a difference on muscle size and strength in weight-training athletes.

The researchers had 40 well-trained guys train three times a week using one or three sets for eight to 12 reps to failure. Muscle strength and percent fat and percent lean body mass were measured before and after the 13-week training period. 

"After 13 weeks of training, both groups had significantly improved their muscular strength and body composition," writes Dr. Hass. "However, there were no significant differences between groups in the improvement of muscular strength, and both groups experienced similar improvements in body composition."

The Bottom Line: The data from this study shows that single-set programs are an effective alternative to high-volume training when time is of the essence. 

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01 November 2018

Study: Mixed Protein Powders Build More Muscle


 Mixed Protein Powders Build More Muscle

As far as the best muscle-building proteins go, slow and steady wins the race, according to a new study presented at the annual American College of Sports Medicine meeting in San Francisco. 


In the study, Dr. Richard Kreider and colleagues from Baylor University examined the effects of whey protein supplementation  fortified with casein (a slow-digesting protein) versus whey protein fortified with branched chain amino acids (BCAAs) and glutamine (fast-digesting "anabolic" amino acids) on body composition during strength-training exercise.

Results showed that a daily serving of 40 grams of whey mixed with 8 grams of casein "promoted greater gains in body mass and fat-free mass" than did a daily dose of 40 grams of of whey with 3 grams of BCAAs and 5 grams of glutamine. According to the researchers, the enhanced muscle-building effects of the casein were possibly due to the protein's "timed release" effect, allowing for a more steady and prolonged supply of amino acids to the muscles.

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31 October 2018

How To Maximize Your Strength Gains

So, What Is The Best Training Method For Maximizing Muscle Strength? 

Ask a hundred different trainers and you'll get a hundred different answers.

Indeed, the advice we get when it comes to strength training is no more clear-cut than the IRS tax code. Fortunately, we have researchers like Professor Mark Peterson at Arizona State University to help us sort it all out.

Recently, Professor Peterson carried out a comprehensive review of 37 strength-training studies performed on competitive athletes at the collegiate or professional level in an effort to pinpoint the training method that seems to produce the best gains in muscle strength. After review the data and crunching the numbers, Professor Peterson found that the maximal strength gains are elicited among athletes who:
  • Train at a mean intensity of 85 percent of one-repetition maximum
  • Train each body part 2 days per week
  • Train at a mean volume of 8 sets per muscle group 
What This Means to You:

According to this research, if you want to maximize gains in muscle strength, you should be training heavy, training often and training with a high degree of volume. Along these lines, a sample chest workout for someone with a maximum bench press of 265 pounds might look like this:

Monday
  • Barbell bench presses: 5 sets of 5 reps with 225 pounds
  • Incline presses: 3 sets of 8 reps with 205 pounds
Thursday
  • Dumbbell bench presses: 5 sets of 5 reps with 100-pound dumbbells
  • Dumbbell flyes: 3 sets of 8 reps with 50-pound dumbbells
Note: Rest 1 minute between sets. Try to increase the weight a little each week. 

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26 October 2018

Over 200 Studies Show Creatine Works!

Studies Show Creatine Works!

If you ever wondered what the most effective supplement you can take to rapidly increase muscle size and strength, here’s your answer: Over 200 university clinical studies show creatine improves muscle size, strength, and speed, according to a review of the clinical research published in the journal Molecular and Cellular Biochemistry.

In the review, Baylor University researchers report that of the approximately 300 studies that have evaluated the potential ergogenic (performance-enhancing) value of creatine supplementation, about 70 percent (or over 200) of these studies report statistically significant results while remaining studies generally report non-significant gains in performance. No study has ever reported a statistically significant ergolytic (or performance-decreasing) effect.

For example, the researchers note that short-term creatine supplementation has been reported to improve maximal power and strength by 5 percent to 15 percent; work performance during sets of maximal effort muscle contractions by 5 percent to 15 percent; single-effort sprint performance by 1 percent to 5 percent; and work performed during repetitive sprint performance by 5 percent to 15 percent.

“Moreover,” write the researchers, “creatine supplementation during training has been reported to promote significantly greater gains in strength, fat-free mass and performance primarily of high-intensity exercise tasks.

What This Means to You: Don’t listen to the so-called experts who warn you to stay away from creatine because “more research is needed.” Over, 200 research studies have evaluated the effects of creatine supplementation and show that it works damn well.


Get 3 Times the Muscle Size & Strength of Regular Creatine


Now you can take your creatine muscle gains to a whole other level thanks to a revolutionary, new product that has 3 times the action of regular creatine — the most effective sports supplement ever discovered.

And now you can get it for as little as 99 cents a day — and super-fast results are absolutely guaranteed or your money will be promptly refunded.

This amazing new product is called Creatine Tri-Phase, and it has 3 times the action of regular creatine. In fact, it’s so much more potent…

It’s Like Comparing 100 Proof Grain Alcohol to 3.2 Beer


And that’s saying a lot considering regular creatine is pretty darn effective. And, you know the ‘effects’ we’re talking about.

Bodybuilders who are striving for increased strength levels… incredible pumps… muscle hardness… and vascularity have called creatine one of the most effective supplements ever.

But these "effects" are a molehill to a mountain compared to the effects of Creatine Tri-Phase.

Why is Creatine Tri-Phase so much more potent than regular creatine? Because two additional compounds have been added to it. Researchers from the University of Missouri (Columbia) and the University of Colorado (Boulder) discovered that adding just the right amounts of Creatine Phosphate and Creatine Pyruvate to Creatine Monohydrate would make regular creatine…

As Obsolete as “Flip Phones”


The results you’ll get from using Creatine Tri-Phase along with your workouts will amaze you — the size, strength, ‘cuts,’ and vascularity will be nothing short of mind-boggling. And the results will happen fast. Very fast. The original creatine took 7-10 days to kick in. Creatine Tri-Phase ‘kicks in’ in as little as 3 days.

Not Sold in Stores: Limited Supplies Still Available Online


The time is right now to take advantage of this Risk-Free Creatine Tri-Phase offer. Don’t delay. The demand for Creatine Tri-Phase is skyrocketing and supplies are extremely limited. Today, right now, order your supply of Creatine Tri-Phase and watch with your own eyes just how fast it works. It will utterly amaze you.

Remember: There’s no risk to you. Creatine Tri-Phase either works 3-times better than any other creatine product you’ve ever tried, or you get a complete refund on all unused bottles.

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25 October 2018

Increase Muscle Growth 22.5% with This Simple Trick

One Simple Trick to Increase Muscle Growth By 22.5%

By simply drinking a carbohydrate-containing drink during weight-training exercise, you may be able to increase muscle growth by as much as 22.5 percent over 12 weeks, according to a study from the Department of Exercise Sciences at the University of Southern California, Los Angeles.

In the study, two groups of experienced weight trainers participated in 12 weeks of intense resistance-training exercise. Training for one group included the ingestion of a non-caloric placebo, and the other, a 6 percent carbohydrate solution, which was taken during exercise.

Weightlifting exercise coupled with ingesting the carb solution, the results showed… 


Significantly blunted the cortisol (a highly catabolic or “muscle-wasting” hormone) response during the 12 weeks of training. This is in contrast to significantly elevated cortisol levels observed in the placebo control group.

“Corresponding with the modified response patterns were differences in muscle growth,” write the researchers. Weight-training exercise with carbohydrate ingestion resulted in significantly greater gains in both type I (19.1 percent) and type II (22.5 percent) muscle-fiber area than weight training exercise alone.


Monster Mix Test Results: 94% More Strength; 5x More Muscle
LESSON: “These findings suggest that the modification of the cortisol response associated with carbohydrate ingestion can positively impact the skeletal muscle hypertrophic (growth) adaptation to weight training,” conclude the researchers.

During-workout drinks—often labeled as “intra-workout” formulas—may be beneficial for muscle growth during weight-training exercise, according to this study.

But watch out for the “sugar bombs” that are today’s most popular carbohydrate “sports drinks.” You might as well just mix up a jug of Kool-Aid. It’s basically the same thing: flavored sugar water.
Instead, look for high-quality intra-workout protein/BCAA drink mixes that include quality carbs, not sugar.

Personally, I like to sip on TeamANR.com’s Monster Mix All-in-One Protein Formula during my workouts. Monster Mix offers high-quality carbs, zero sugar, along with microfiltered whey, BCAAs, and numerous other tested muscle-building compounds. You can learn more at GetMonsterMix.com and save 20% off your total order by using Coupon Code: MONSTER20

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3 Ways Creatine Can Help You Pack on More Muscle Size & Strength

3 Ways Creatine Can Help

In a comprehensive review of the scientific literature related to creatine supplementation presented recently at the National Strength and Conditioning Association’s Annual Meeting, a group of the nation’s leading creatine researchers noted there are two main theories for increased muscle size and strength from creatine supplementation. A third and more controversial theory related to creatine’s effects on anabolic hormone levels has been proposed, and research in this area is moving forward at a meteoric rate.

Theory #1: Enhanced Quality of Training

Creatine in the muscle is an essential component to the production of ATP, the body’s energy molecule. More available energy may allow for longer, more intense and more frequent bouts of physical activity. Thus, creatine supplementation, studies show, may produce noticeable effects in muscle size and strength by enhancing energy reserves in the muscle cells.

Theory #2: Cell “Volumization"

It’s well-documented in the scientific literature that as creatine is taken up into the muscle cells, it also associates with water. “As more creatine is stored, more water may be brought into the muscle,” says biochemist and creatine researcher Dr. Richard A. Passwater. “When muscle cell volume is increased, it is thought that this triggers more protein and glycogen synthesis, reduces protein breakdown (proteolysis) and increases muscle mass.”

Theory #3: Anabolic Hormone Increase

According to a team of researchers from Chukyo University in Toyota, Japan, creatine may, in fact, have direct anabolic properties due to its effect on enhancing human growth hormone secretion. Dr. J.M. Schedel and colleagues found that subjects who loaded with 20 grams of creatine showed a “significant stimulation” of growth hormone between two and six hours after ingestion versus those who were given a placebo.

The researchers concluded that, in resting conditions and at loading dosages, creatine supplementation mimics the response of intense exercise, which also stimulates growth hormone secretion. This, they say, could partly explain the dramatic muscle size and strength increases observed after creatine loading and should, along with other factors, be considered when investigating just how creatine works its magic.

Further, a more recent study published in the International Journal of Sports Nutrition and Exercise Metabolism found that following a 10-week weight-training program, men who supplemented with creatine experienced a significant increase in resting testosterone levels.

3 Times the Power of Regular Creatine 

Now you can laugh at muscle-growth plateaus forever thanks to a revolutionary, new product called Creatine Tri-Phase.

Why is Creatine Tri-Phase so much more potent than regular creatine? Because two additional compounds have been added to it. Researchers from the University of Missouri (Columbia) and the University of Colorado (Boulder) discovered that adding just the right amounts of Creatine Phosphate and Creatine Pyruvate to Creatine Monohydrate has synergistic (1+1 = 3) effects on muscle size and strength.

But don't take our word for it. Try it for yourself 100% Risk Free. But don’t delay. The demand for Creatine Tri-Phase is rocketing and supplies are extremely limited. Today, right now, order your supply of Creatine Tri-Phase, and watch with your own eyes just how fast it works. It will utterly amaze you.

Remember: There’s no risk to you. Creatine Tri-Phase either works 3-times better than any other creatine product you’ve ever tried, or you get a complete refund on all unused bottles.

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01 July 2015

Fad or Flop: Fitness Trends That Are Here To Stay and Which Ones You Should Stay Away From

Are You Looking For Some Body Fitness Ideas That Work? 

Here Are A Couple of Popular Fitness Trends That Work and a Couple of Flops.

Between CrossFit, the Thighmaster, and no-carb diets, it’s pretty apparent that we’re not lacking when it comes to fitness fads. As soon as word spreads of a “revolutionary” new exercise regime or some incredible diet that guarantees weight loss, most people are eager to be the first to try it out and see real results. However, between the perceived notions of ripped abs and toned legs that you can achieve in eight minutes, how many of these fads are actually effective or even encourage a healthier lifestyle? We did our own research and compiled a list of fitness trends that are proven to deliver results when you put in the work, as well as those that are just a bunch of empty promises.

Fitness Flops


Toning shoes – Exercising requires you to commit a chunk of your day to fitness, so it’s only natural that everyone hopped on this fad in an effort to get their workout in as they went about their daily lives. Specially constructed with a rocker-style bottom to help you improve muscle tone and strength as you walk, toning shoes became an instant hit when they first showed up on store shelves. Most people probably chose to ignore the ugly and bulky design of shoes like Skechers Shape-Ups in hopes that the results would make up for having to be seen in them.

Sadly, recent studies have shown that toning shoes do nothing in terms of making the walking you already do any more intense, and are actually responsible for causing instability in some wearers. As such, it’s best to forego these and opt for a nice pair of sneakers instead.

Almost everything you see on TV – Television is a great way to engage the masses, so it makes sense that so many exercise products are advertised to people on a regular basis, undoubtedly to more than a few couch potatoes who are willing to pay the extra buck for a quick-fix fitness solution. While products like the surprisingly popular (and regularly spoofed) Shake Weight or the Ab Lounge promise to get you in the best shape of your life with minimal effort, advertisements like this are filled with misinformation, and typically avoid making the point that a toned body requires a balance of strength training, cardio and a healthy diet.

Before you reach for the phone to order this season’s “most effective fat-burning 1-minute workout,” check out some fitness fads that are actually proven to improve your physical fitness.

Fitness Fads That Work


Bodyweight training – While there’s plenty of equipment out there that you can use to get fit, bodyweight training is a convenient and effective method for exercise. Using little to no equipment, aside from the occasional weights, this workout trend requires you to use your own bodyweight to build muscle, improve strength, boost cardio and lose weight. Familiar exercises like crunches, lunges and pushups can all be a part of a bodyweight workout, and with its growing popularity, there are countless variations and exercises that you can perform in combination to keep your workout from feeling stagnant.

HIIT – High-intensity interval training is a great way to pack strength exercises and cardio into a short time span. Especially if you can’t find time to commit to an hour on the treadmill, HIIT can get you in and out of the gym within about 30 minutes. This fitness trend combines short bursts of exercise, typically about 30 seconds to 1 minute, with brief periods of recovery in between. High-intensity drills for a short amount of time force you to train harder, and the short stints of rest give you just enough time to catch your breath before jumping back into the exercise, working on your cardiovascular capacity and burning more calories.

What fitness trends have you experimented with? Let us know in the comments below!