Monthly Archives: May 2014

BSN Cell Mass Review

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Out of all the creatine products I have ever tried or used, BSN’s Cell Mass has worked best for me, as for muscle and strength gains. Before we delve into why I liked the product, lets first answer this question: what is Creatine and what does it do? Creatine is a nutrient naturally found in all our bodies. It is a combination of 3 amino acids; arginine, glycine and methionineCreatine phosphate gives up its phosphate molecule to ADP (adenosine-diphosphate), thus recreating ATP. Increasing the muscle’s supply of creatine phosphate helps increase the rate in which the body can supply ATP. This increases the muscles capacity to do work and improves the energy efficiency of the muscle. That was a quick synopsis of what creatine is/does. For more information, please click the hyperlink that’ll direct you to all the information about Creatine you could possibly ask for.

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Okay, now lets get into the product. First off, when buying or looking at any product, one always looks at the label first. Sadly, the labels on the supplements are not approved by the FDA, so, technically, these companies can put anything they want on them. This is what draws so much criticism to the use of supplements. They are believed to be risky and, personally, I honestly don’t know the long-term effects they have on individuals. So, what I’m trying to get at is don’t look at the label too much. It’s basically there for marketing purposes only. However, DO look at reviews and companies because this is what’s going to be the deciding factor for the products you do choose to try.

For me, Cell Mass has been a PHENOMENAL product. I attribute most of my success and gains to this product specifically. The first time I tried it was during my sophomore year of high school. I took it with it’s complement protein supplement “True Mass” because, at that time, I was really trying to put on a lot of weight and muscle for football yet remain relatively lean. These two products helped me go from 160 pounds to about 175 pounds in about 2 months. This is not to say that this was the only thing I attribute my success to, of course there were several other factors involved such as my workout intensity and nutrition; however, it did play a big part in me being able to put on an adequate amount of size and strength. There was only one con to this supplement. The one drawback to using any creatine supplement is that once you cycle that supplement and then stop using it, you tend to lose a lot of size and strength. The only way to maintain it is to workout at the same intensity and use the same weights you lifted when you were using the product. However, obviously, without the same production of ATP, your body will physically feel like it’s not able to perform at the same level. Nevertheless, I was still able to gain a solid 7-10 pounds of muscle and add on 10-20 pounds to my main compound lifts (the big three), regardless. It is the only product in which I saw BOTH size and strength increase AND, at the same time, be a very affordable product (can be found here: http://www.bodybuilding.com/store/bsn/cellmass-2.html). So, give it a try and see if you love it as much as I do!

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Long, Happy, and Healthy Living

Breakfast: it’s the most important meal of the day, so start off on a good, healthy note!

Since the age of ten, health and fitness greatly concerned me; however, as a child, I was a little chubby growing up. Growing up in Ukraine, I often spent my summers in the home country. Coming back to Chervonograd, I was seen as “the American boy” by my fellow friends and neighbors. The kids were fitness buffs who were much older than me and often liked to have pull-up and dip contests in recreational spaces outside the apartment complexes. Let me tell you something, chubby 4th graders who love chocolate and ice cream can’t do pull-ups or dips. Trust me. I know. I was seen as a weak, unhealthy boy who had money because he came from America. As a fourth grader, I was picked on by the 14 year and 15 year olds, coming home with bruises on my arms. There was this one kid in particular who constantly picked on me thinking I was a chubby American boy who ate McDonalds constantly. That very next year I made it a mission to get toned and disprove his ideological image of an “American.”

When I came back the very next year, I was unrecognizable. I was fit, I was healthy, and I enjoyed sports and competition, basketball in particular (see my routine below). From that point on, I became accepted because I fit the aesthetic mold of my community. Today, I live that new lifestyle which promotes a long, happy, and healthy living. My mission now is not only to encourage a healthy living, but also to stop kids from getting bullied like I did. With a healthy, toned looking body comes a sense of confidence, which many kids lack today. Confident, happy, and healthy children rarely face problems with bullying and this is what this new lifestyle can promote. So, here is an example of how I spend my days (Monday in particular) at the gym and my eating habits that are a model for people to get a kickstart to a new living.

I go to the gym at least 4-6 times a week. If you can, try to go at least twice a week to get started.

Don’t forget to greet the person at the front desk with a smile to make his or her day!

And we’re off! I usually warm-up with pull ups. I got this from the Navy man himself, Andrew Phillips (pictured above). It’s a personal preference, just do an exercise that’ll get your blood flowing and get you moving. You don’t wanna pull a muscle at the beginning of your workout. That’s dangerous.

Having a workout buddy will keep you motivated and help you improve at a much faster rate; make sure you pick someone who will keep you on track and vice-versa.

Ok, here we go! First exercise: The Ego Booster, aka the Bench Press.

So once you’re done boosting your ego and getting in the zone, it’s time to focus and SQUEEZE your muscle. This will help it grow.

While we let the first muscle we trained (the chest) recover, we’re going to hit another muscle so we don’t waste time (the triceps; pictured above).

This may look like the previous exercise, but it feels way different and hits the muscle a different way. Keep your body guessing and keep it interesting!

Once you feel recovered, it’s time to go right back with another chest exercise. This slight incline will work a whole different part of your chest! It’s all about switching the angles and varying the way you do exercises.

Using the same bench, same angle, now we can go back and work our triceps. It’s that easy!

After we single out each muscle group, I like to incorporate exercises at the end of the workout that target BOTH the muscles that we’re working on. Still, same bench, same angle, just a different way of doing an exercise.

Again, same concept, this exercise works BOTH the triceps and chest. I usually finish off with a bodyweight exercise so I can fully exhaust my muscles and burn out.

Post-workout meal: Eat immediately after your workout. Make sure there’s a good source of protein to get your body to start recovering so you’re not as sore in the morning.

Last but not least, dinner. A heavy meal that has all the vitamins and minerals you need to keep your body full and happy throughout the night.

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Jen Selter’s 30 Day Squat Challenge

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If you’re asking who Jen Selter is right now, then you’re probably not an Instagram user. Jen is very open about the fact that her butt has led to her success.  She is a 20-year-old who is self-made and has over 1.4 million followers on Instagram all because of, more or less, the size and shape of her booty. As you can see from the picture above, she has made great strides since 2010. That, ladies and gentlemen, is what hard work and dedication looks like. For all the girls out there who say, “I wish my butt looked like that,” here is a prime example of what you can achieve through exercise. Your body is a piece of clay, you can mold it into whatever you want, to an extent. Arnold Schwarzenegger said, “ It is the mind that visualizes of what the body are to look like as the finished product” (can be heard in this great video about visualization). 

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To help you get started on sculpting that booty, here is Jen Selter’s 30 day squat challenge! The squat does SO many things, to name a few: it lifts the butt, tones the legs, strengthens the core, and increases flexibility. Here is a great visual to see the muscles it works and the benefits you can receive from such a great exercise:

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“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.”
– Bruce Lee

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The Big Three: Squats

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When asking someone about how much they lift, you don’t ask about how much they curl or leg press, you ask them about the big three lifts: squats, bench press, and deadlifts. So, why are they so important? For starters, the big three lifts promote testosterone, ego, muscle mass, core strength, and enhanced balance and stability. They are the three most effective exercises for putting on muscle mass and gaining overall strength. In addition, the bigger the numbers you put up, the bigger your ego gets. A healthy ego can promote confidence, happiness, and overall satisfaction in your daily life. Instead of constantly thinking how others are better than you in certain aspects, you’ll be busy thinking about your gains and setting goals to hit higher numbers week after week. Word of advice: get a workout partner who will push you and vice versa! The big three challenges you and makes you compete.  If you love to compete, a workout partner is ideal. You’ll constantly be challenged and pushed to your limits when the guy next to you is putting up big numbers. So, lets get into it! First off, the squat.

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The squat is a very, very technical movement. After working with a personal trainer for several months, I finally was able to learn how to squat properly and beat my horrible habits (ie. knees going over my toes, bending at the hips too much, spreading my knees out/in too much on the descent). However, after learning how to squat properly, my gains were unbelievable. Believe it or not, squatting and working the lower body actually HELPS build the upper body as well. Squatting will increase your bodies ability to produce testosterone, which, in turn, increases your overall strength, aggressiveness, and muscle growth. Pictured above is some of the technical aspects involved in squatting such as the bar and foot alignment. Here is a GREAT visual and technical analysis video of the back squat and front squat (REALLY pay attention to the form and practice several times using your own bodyweight before attempting these exercises with weights):

Check out the workout page for a great beginner squat workout featuring Instagram’s star, Jen Selter (and yes gentleman, she is in fact known as the “20-Year-Old Butt-Selfie Goddess”). Enjoy!

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