Now Offering My Eight Book Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight Book Volume On HIT and Volume Bodybuilding Training
Limited-Time Only! All 8 Books As One Single Volume. 644 Pages of Information Available Nowhere Else! Only $21.95

NOW AVAILABLE FOR A LIMITED TIME ONLY $21.95!

Finally a comprehensive volume of eight books on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!


Buy Now

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play


Saturday, February 13, 2016

Rest-Pause Leg Training


Image result for tom platz leg extensions


Bodybuilders would be wise not to overlook training their legs. In addition to balancing your physique,leg muscles,which are the largest muscle group in your body,stimulate the release of the growth hormones testosterone and human growth hormone due their size.

Moderate to heavy weights should be used in most exercises to add size. Use a steady,smooth motion throughout to keep tension on the muscles and avoid injury. Pick three exercises and take all to failure.

Every other session, add one or two HIT variables to increase the intensity. If adding more than one variable,reduce the set count to a total of two exercises,one set each to compensate for the increased intensity.

A sample of a Rest-Pause Routine is:
  • Leg press-1x8 single max reps,10-second rest between
  • Rest 1 minute
  • Leg extensions-1x12+3 forced reps at end of set
  • Leg curls-1x12+3 static holds,bottom,mid,top,10 seconds each
Since we are using two variables while training the quads,we have reduced the volume to a total of two sets for that muscle. The hams are trained using one all out set with several static holds at the end.

It will be necessary to reduce the weight on each successive rep 10% during the Rest-Pause set to allow completion of the rep.

Do this routine one time per week for best results. All sets should end at muscular exhaustion. 

Barley helps improve blood sugar levels and reduce appetite

Pearled barley. Photo: Michael Newman

A recent study from Lund University in Sweden shows that barley can rapidly improve people’s health by reducing blood sugar levels and the risk for diabetes. The secret lies in the special mixture of dietary fibres found in barley, which can also help reduce people’s appetite and risk for cardiovascular disease.

“It is surprising yet promising that choosing the right blend of dietary fibres can - in a short period of time - generate such remarkable health benefits”, says Anne Nilsson, Associate Professor at the Food for Health Science Centre and one of the researchers behind the study.
The study was conducted with healthy middle-aged participants who were asked to eat bread largely made out of barley kernels for three days - at breakfast, lunch and dinner. Approximately 11–14 hours after their final meal of the day participants were examined for risk indicators of diabetes and cardiovascular disease.
The researchers found that the participants’ metabolism improved for up to 14 hours, with additional benefits such as decreases in blood sugar and insulin levels, increases in insulin sensitivity and improved appetite control. The effects arise when the special mixture of dietary fibres in barley kernel reaches the gut, stimulating the increase of good bacteria and the release of important hormones.
“After eating the bread made out of barley kernel, we saw an increase in gut hormones that regulate metabolism and appetite, and an increase in a hormone that helps reduce chronic low-grade inflammation, among the participants. In time this could help prevent the occurrence of both cardiovascular disease and diabetes”, says Anne Nilsson.
In a previous related study conducted with a team from the University of Gothenburg in Sweden researchers also found that dietary fibres from barley kernel generate an increase of the gut bacteria Prevotella copri, which have a direct regulatory effect on blood sugar levels and help decrease the proportion of a type of gut bacteria that is considered unhealthy.
The effects from barley kernel are influenced by the composition of the individual’s gut microbiota, meaning people with low concentrations of the Prevotella copri bacteria experienced less effect from their intake of barley products. Eating more barley could, however, help stimulate growth of the bacteria.
The results are timely, as rates of obesity and type 2 diabetes have significantly increased in the past few years. Researchers hope that more knowledge about the impact of specific dietary fibres on people’s health will hopefully result in stores keeping more food products with healthy properties such as barley kernels in stores, researchers hope. The ambition is also to get more people to use barley in meals for example in salads, soups, stews, or as an alternative to rice or potatoes.
* The bread used in the study was 85% made out of barley kernels, which had been boiled and mixed with wheat flour. If you want to reduce the amount of barley grains, you can replace some of it with whole grains.
The study was carried out and funded through the Antidiabetic Food Centre (AFC). AFC is a VINN EXCELLENCE Centre in Research and Innovation at Lund University with focus on the prevention of type 2 diabetes through innovative food concepts.

Sunday, February 7, 2016

HIT Training Q and A

Gordon LaVelle
Q. We have discussed training and, briefly, diet as it pertains to HIT. How would you structure in cardio pre contest while undertaking HIT training?
dotI think the four biggest training errors made before a contest include increasing the overall volume of weight training, lifting lighter weights, accelerating the pace of weight workouts, and performing excessive cardio.
If you're lifting relatively heavy weights with a high degree of intensity, changes in diet alone will cause your fat levels to diminish. A good idea is to withhold cardio, so that it can be used later as a sort of strategic reserve in case your rate of fat loss tails off. Also, weight training should always be viewed as a far more important component of an overall pre-contest plan than cardio, although I see a lot of people training with an opposite philosophy in mind.
Excessive cardio will cause your weight training efforts to suffer. The result is a smaller, flatter appearance, something that especially many lower-level competitors view as inevitable. It is not. This effect seems to be compounded by the level of intensity some people use in cardio workouts.
Q.  You say that training sessions can be radically reduced when training with high intensity. Is there an ideal cut-off limit by which a person can reduce their training time?
dotThe total amount of training time depends upon the individual. For most people, the majority of a training session will be devoted to warming-up. This is especially true for intermediate and advanced lifters.
For any particular exercise, performing a single, highly intense set can stimulate growth. But if you've built up a respectable level of strength, you can't just march into the gym, do the set, and leave. You'll have to warm up.
Depending on the exercise, this might mean doing a few or even several warm-up sets, adding weight with each - but stopping far short of muscular failure. These sets are a requirement if injury is to be avoided. So whereas a beginner can effectively train a few body parts in well under a half hour, an intermediate or advanced bodybuilder might need twice that time due to extra warm-up considerations.
But with HIT, regardless of your level of development, you ought to be in the gym less than half the time of those performing run-of-the-mill workouts.
Q.In Training for Mass, you refute much of what has for many years been accepted bodybuilding training knowledge. What led you to your conclusions as far as your elimination of conventional approaches like "double-split" and "instinctive training" from your training protocols?
dot
"Instinctive" training is a good example of the intellectual carelessness that typically drives workout planning. Lifting weights has nothing to do with instinct.
Relying on illusory "instincts" will get you about the same results as basing other decisions in your life on the perceived power of imaginary forces. Yet humans seem to find some sort of comfort in superstition, in the notion that imaginary forces can influence reality, so the idea has enjoyed no shortage of traction.
Maybe Weider was fully aware of this when he pulled the "Weider Instinctive Training Principle" rabbit out of a hat. If you're looking to optimize your training efforts, there's a whole universe of science and logic to latch onto. Once you take a moment to consider the "logic" behind instinctive training, it should be easy to dismiss it as nonsense.
Most people that train with weights think they have good reasons for what they do in the gym, mainly because they don't think that hard about it. I used to be one of these people, and I committed their biggest error: I never bothered to discern correlation from causal relationship.
I would copy the routines of top bodybuilders from magazines, assuming that anything and everything they did in the gym was the cause of their muscular growth.
It wasn't until I became aware of the high-intensity theory of weight training that I realized that the training routines of these people correlate to their results - but that only part of what they were doing could be classified as a cause. It's easy to fall into this trap. If you see someone that has built a great deal of muscle, it's logical to assume that this person's workout is optimally effective and efficient.
Thank you for this interview Gordon. Do you have any final words?
dot
With cardio, just like everything else you do in the gym - or in life for that matter - resist the urge to blindly follow advice. Don't be afraid to be skeptical, and don't hesitate to pose the ultimate question, which is of course "why."
If someone recommends an exercise, a style of training, or a way of eating, ask that person to explain the logic behind the suggestion. You might find a lot of people who are willing to give advice. Before you follow any, make sure these people have good reasons to back it up.

Sunday, January 31, 2016

Maintain Muscle Mass With Omega-3

Image result for fish oil
Loss of muscle mass, a condition called sarcopenia, is a serious health problem in older adults. Sarcopenia decreases the quality of life by limiting mobility, promoting arthritis, increasing the risk of falling and impairing blood sugar control. A review of literature by scientists from the University of Trieste in Italy concluded that omega-3 fatty acids found in fish oil are important anabolic stimuli for maintaining muscle mass in older adults. Fish oil increases the anabolic effects of weight training and aerobics, dietary protein, amino acids such as leucine, and hormones such as testosterone and growth hormone. Fish oil works best when taken before the onset of significant physical deterioration, so it’s never to early to start.
TAKE THIS: 4-6 grams daily. Split this dosage up into 2-3 servings a day.
Source: Current Opinions Clinical Nutrition Metabolic Care, 17: 145-150, 2014

Friday, January 29, 2016

MIKE MENTZER IN THE MODERN WORLD

The original high-intensity training system gets an update for today’s gym warrior.

By Jerry Kindela MA DHS 
In spending nearly all of his adulthood refining his Heavy Duty training system, Mike Mentzer (1951–2001) had only one goal. Bodybuilding’s original critical thinker, Mr. Universe and creator of HD didn’t care about lifting weights; he didn’t care about strength for strength’s sake. All of Mentzer’s training explorations were designed to help you put on as much muscle as your genetic potential would allow in the fastest time while doing the least amount of exercise possible.

Mentzer was unorthodox and unrepentant about his iconoclastic training views. He railed against researchers who, in his eyes, essentially were false prophets of speculation, not true scientific work. He ranted against bodybuilding officials whom he felt failed to honor his physique accomplishments, cheating him of the 1980 Mr. Olympia title. And he dismissed bodybuilders who adhered to the more-is-better school of training without question.

To say his low-volume theories worked or didn’t can become an exhausting effort. Countless trainees swore by his approach, while others scoffed. Whatever one thought about Mentzer’s training philosophy, one had to applaud his near-perfect marriage of symmetry and mass. Clearly, Heavy Duty worked for him. But how well would his approach work for today’s fitness culture in which people still want to put on muscle, but increasingly want to be able to do something functional with that muscle?

This gave us a radical idea. What if we melded modern needs, ideas and research with adaptations of some of Mentzer’s time-tested strategies to create a post-modern post-Mentzer training protocol for the man who wants muscle? We looked around and found just the guy to deliver the goods: Andrew Speer, co-founder of SoHo Strength Lab in New York City. With a quarter century of fitness and athletic experience (former gymnast, track-and-field athlete, competitive pole-vaulter at the University of Miami), Speer collects certifications after his name like others collect stamps: CSCS, RKC-1 kettlebell instructor, Level 1 trainer in the Training Warriors system.

Speer came up with a system that combines a number of modern theories while adapting some of Mentzer’s. The result is a wholly original approach. Not only will it build muscle, but that muscle will be strong and functional. And each highly intense workout lasts 30 minutes or less — another modern prerequisite.

WHY POST-MODERN WORKS

Each of the workouts consists of a series of compound sets (multiple sets for the same muscle without rest between sets). “I break down the program into workouts A, B, C and D,” Speer says. “Other than some minor variations, the compound sets are essentially identical for workouts A and C and B and D, respectively. The major difference is that identical sets are each treated to different aspects of High-Intensity Training (HIT) depending on which workout they appear.”

The primary focus of workouts A and C is concentric in nature. Concentric training pumps glucose and volumizing fluids into muscle cells, producing a twofold effect: energy and increase in muscle size. Concentric work helps you produce force, allowing you to move powerfully. Evidence suggests that concentric work actually results in insulin sensitivity, which aids fat metabolism.

Workouts B and D focus on eccentric work. Mentzer always preached that each rep consists of three phases: the concentric or positive portion, the static and the negative or eccentric. The eccentric was the strongest phase and was thus last to fail, and science bears this out. Adds Speer, “Eccentric work allows you to absorb and stabilize a load. If a body or muscle cannot absorb or support a load eccentrically, it cannot move effectively concentrically.”

Eccentric work also provides for additional muscle growth: “The fascia, the soft tissue casing that surrounds muscle, is the limiting factor of how much your muscle can grow. An eccentric focus, especially on the last rep of a set, actually stretches the fascia, allowing for more room for muscles to grow,” Speer says. To enhance this effect, the current workout recommends at certain points that you take more time during the lowering phase than the four seconds espoused by Mentzer.

Another point of departure from Mentzer’s HIT-style workout is much greater use of dumbbells and cables. “In addition to providing training options, these improve a muscle’s functionality,” says Speer. “Generally, the first exercise of a compound set has you doing heavy maximum reps with free weights or cables — the idea is to pre-fatigue or pre-exhaust primary movers and stabilizing muscles. Most often, the stabilizers will exhaust first. This way the primary movers, the larger muscles of the group, will do most of the work on the second exercise and reach maximal contraction/failure.”

Speer says you should assess how much weight you’ll need for each exercise so that you fail between six to eight reps. If you are able to do more than eight reps during the first couple of times you try the workout, increase the load at the next workout so that you fail on the appropriate rep. Thereafter, whenever you can complete a rep range and still have more steam, adjust the load at the next workout. And congratulate yourself for getting stronger.

TRAINING FREQUENCY

Speer suggests you rest one to three days between workouts A and B, and two to four days between C and D. Take a bit more time off if you sense you need it, something Mentzer himself advocated. The reason for some of this variability, observes Speer, has to do with the concept of “auto regulation,” espoused by Mel C. Siff, PhD and author of the sixth edition of Supertraining, an iconic work about all things strength-related. The bottom line is that recovery has to be somewhat subjective. You end up monitoring your body, from a sense of muscle soreness to systemic fatigue, knowing when it’s time to take an additional day off or to hit it hard. Keep in mind that this workout provides additional time off between eccentric workouts because negative training generates much more tissue breakdown and soreness. If you feel you need more time off, take it.

These workouts are highly intense, digging deep into your body’s ability to recover fully. The eccentric-based workouts, for example, not only fatigue the deepest layers of muscle tissue, they can also significantly impact your nervous system, which can require more recovery than muscle tissue. Over time, without adequate recovery you run the risk of overtraining. With these factors in mind, Speer recommends that you take seven to 10 days off completely from training each time you’ve completed 24 workouts, the equivalent of six cycles of this four-workout system.

Mike Mentzer Standing

THE MODERN MENTZER WORKOUT

Each of the four workouts consists of a series of compound sets. After the designated number of warm-up sets for the first exercise of each couplet, complete a single all-out set of six to eight reps to failure. Then move right to the next exercise for another maximum effort. You may rest between compound sets, but do not rest between exercises of the same set.

Mike Mentzer Workout A

Workout B

Mike Mentzer Workout C

Mike Mentzer Workout D

Wednesday, January 27, 2016

Mike Mentzer's Final Days - The Truth!

Q. With Mike and Ray Mentzer's tragic deaths, our visitors would like to know about last days of the legendary brothers. Let's start by acquainting them with you.
A. My name is Val and I am Mike's close friend, pupil and protégé. I met Mike seven years ago in Gold's Gym in Venice, when I was one of his numerous in-gym clients. After exercising 5 times per week with a little or no progress, I decided to modify my training and hired Mike to train me. After 3 months of Mike's supervision, I gained 40 pounds of pure muscle and increased my strength with Mike's encouragement, cognized philosophy and high-intensity training theory. We developed a great friendship and he appointed me to consult people over the phone on the subject of High-Intensity Training.
A couple of years ago, with Mike's patronage, I started my own personal training business; being occupied with his magazine writings and other businesses, he finished training people and asked me to supervise all of his in-gym clients.
Q. A lot of rumors circulate in connection with the deaths of both brothers. Was it caused by health problems or suicide?
A. I can't believe some people are making unverified statements about suicide. I spent the last hours with Mike and Ray, and I can assure that they both died of natural causes. There was a history of heart disease in the Mentzer family.
Q. Do you know anything about "Mike Mentzer's HIT Exercise Video"?
A. On Saturday June 9th we finished filming "Mike Mentzer's HIT Exercise Video". Tragically, a few hours later Mike passed away in his sleep. We will have two videos available; one called "Behind the Scenes of Mike Mentzer's HIT Exercise Video" and an original "Mike Mentzer's HIT Exercise Video". 
In this exclusive video you will spend the last moments with Ray and Mike behind the scenes of the original video. Witness incredible interviews, funny moments, and hear Mike gossip about such celebrities as Frank Zane, Dorian Yates and Joe Weider.
No retakes, no music, no editing; just the row footage of the man you've learned to respect as the lone voice of reason, truth and integrity within the sport.
The original videotape is in editing studio and will be released in the next couple of weeks. It was the final chapter of Mike's lifework on the subject of High-Intensity Training.
Q. What was it like to work with Mike and Ray on this project?
A. Ironically, we almost changed the day of the shoot for the following Saturday, since World Gym backed out on us in the last moment. On Wednesday, June 6th Mike called me and asked me to call World Gym. I called Joe Gold's office and they have told me that we couldn't use their facility for the film. Mike suggested waiting a few days until we'll find another gym. However, I insisted finishing on Saturday; he gave up and told me, if I will find the gym, he'll be more than happy to star in it.
I contacted Angel City Fitness and International Star Productions, and scheduled filming for Saturday, June 9th. The entire production took more than 5 hours. Everyone worked extremely hard on this project, however all of us had a terrific time and everything went just as planned. After the shoot, I treated Mike and Ray for dinner in their favorite restaurant in Los Angeles. We were very excited about the video and Mike stated, "It will be the best training video of all time!" After dinner, they gave me friendly hugs and thanked me for one of the most enjoyable days in their lives.
Q. This is an incredible story and great news for Mike Mentzer's fans and entire bodybuilding world. Was anyone else starring in the video?
A. I hired Markus Reinhardt (past Amateur Bodybuilder Of the Week here on Bodybuilding.com) an inspiring young bodybuilder, who possesses thick, heavy, densely developed muscles reminiscent of Casey Viator. We caught Markus just couple of weeks away from one of the most prestigious bodybuilding competitions held in Miami, Florida.
Also, we wanted to include some testimonials of such celebrities as Arnold Schwarzenegger, Joe Weider, Steve Blachman of Twinlab, Dorian Yates and Anthony Robbins. At this time, I'm trying to contact all of the above individuals to fulfill Mike's wish.
Q. Wait a second, Mike and Arnold? Everyone knows about controversial placing at 1980 Mr. Olympia. Did Mike and Arnold finally make peace?
A. A few months ago, Arnold's assistant emailed Mike with a message from Arnold. Arnold was concerned about Ray's health conditions and tried to offer help. For those of you who don't know, Ray had a severe kidney problem. Arnold even wanted to come over to Ray's apartment and offer help personally. At some point Mike spoke to Arnold over the phone and was very touched by Arnold's kindness and concerns. Despite differences of opinions in the past, Mike always stated that Arnold was the greatest bodybuilder of all time and his contributions to the sport are enormous. During the shoot Mike has told me that he would like to have a reunion with Arnold on this videotape.

Monday, January 25, 2016

Do Testosterone Boosters Really Work?

By Keagan Kiely, CISSN

Natural test boosters claim to stimulate your body to produce more testosterone to support muscle growth. Find out which ingredients will deliver the best results!
There is a long list of things that get better with age—jeans, whiskey, and cheese, just to name a few. However, getting older isn't always a picnic. When it comes to aging and our bodies, we start to see some not-so-favorable changes in strength and muscle mass as we pass through our third decade. What's to blame? Testosterone. In fact, after age 30, most men begin to experience a gradual decline in the hormone.
Testosterone is the main hormone associated with increasing muscle mass, strength gains, and sex drive. So it comes as no surprise that the search for ways to increase the body's natural production of T is, and will always be, an ongoing one.
Testosterone boosters are a class of herbal supplements aimed at naturally increasing your testosterone levels. They can work by directly increasing testosterone, or by inhibiting hormones responsible for converting testosterone to estrogen. Either way, in the end these supplements are meant to help you recover faster and build bigger, stronger muscles.
"TESTOSTERONE BOOSTERS ARE MEANT TO HELP YOU RECOVER FASTER AND BUILD BIGGER, STRONGER MUSCLES."

TOP 4 INGREDIENTS TO BOOST TESTOSTERONE LEVELS

You've probably noticed there's a wide range of ingredients when it comes to popular test-support products. If you want to achieve the best results possible, it's important to know which ingredients are effective and which ones deliver less-than-ideal results. Here's my list of top ingredients that can make a big difference in your T levels!

D-ASPARTIC ACID (D-AA)

D-AA is a naturally occurring amino acid found in the testicular leydig cells, where it acts as a messenger between your brain and leydig cells to convert cholesterol to testosterone. In theory, supplementing with D-AA should increase T levels by improving the messaging system between the brain and testes.
Scientists in Italy found that subjects who consumed roughly 3 grams of D-AA for 12 days observed a 42 percent increase in testosterone levels.1 The researchers also noted that the D-AA group still had 22 percent more testosterone than the placebo group three days after they stopped supplementing. Conversely, a more recent article published in Nutrition Research found no increase in testosterone levels in resistance-trained males after supplementing with 3 grams of D-AA for 28 days.2
Why the difference? The discrepancy in findings between these studies is likely due to the initial training status and base testosterone levels of the subjects. While more research is warranted on this ingredient, D-AA is one of several ingredients suggested to be effective in boosting test levels, especially for older men whose natural testosterone levels have declined due to the natural course of aging.

TRIBULUS TERRESTRIS (TT)

Tribulus terrestris may be able to elevate luteinizing hormone, which in turn can stimulate the testes to make more testosterone. Not only can this thorny plant help you put on some sizeable muscle mass, it may even boost your performance in the bedroom.
Although it has been shown that consumption of a multi-ingredient supplement containing TT can increase testosterone levels, other studies have reported no changes in T levels following supplementation with TT.3,4Regardless of the inconclusive results on testosterone levels, TT has been shown to have aphrodisiac properties and can increase sexual performance, which some may consider just as important as increasing their bench.

FENUGREEK

Don't get confused by the name: There's nothing Greek about this plant. In fact, it's actually produced primarily in India, but I'm sure you're more concerned with its properties than its origins. Traditionally used in the preparation of curry powders, pickles, and pastes, studies are now investigating Fenugreek for its anabolic properties.
A study out of University of Mary Hardin-Baylor (Belton, Texas) examined the effects of fenugreek supplementation on strength and body composition in resistance-trained men. Researchers found that while both the placebo and fenugreek groups significantly increased their strength during the first four weeks, only the fenugreek group saw significant increases in strength after eight weeks of training and supplementation5 This lends to the idea that fenugreek could help you continue to increase strength after hitting a dreaded plateau. Additionally, only the fenugreek group saw significant increases in lean body mass at both four and eight weeks.

ZMA

ZMA isn't a single ingredient itself, but a combination of zinc monomethionine aspartate, magnesium aspartate, and vitamin B-6. It's a recognizable name found on several supplement labels, including sleep aids and test boosters. Most often used as a recovery aid to help the body achieve deeper levels of REM sleep, ZMA claims to increase muscular strength and may even enhance hormonal profiles.
"MOST OFTEN USED AS A RECOVERY AID TO HELP THE BODY ACHIEVE DEEPER LEVELS OF REM SLEEP, ZMA CLAIMS TO INCREASE MUSCULAR STRENGTH AND MAY EVEN ENHANCE HORMONAL PROFILES."
It's not uncommon for athletes to suffer from zinc and magnesium deficiencies, partly due to inadequate replenishing of levels after intense bouts of exercise. Deficiencies in these key minerals can lead to a poor anabolic hormone profile, impaired immune function, and increased cortisol, ultimately leading to decreases in strength and performance.6
In a placebo-controlled study, 27 Division II football players received either a placebo or a ZMA supplement for a total of seven weeks during their scheduled spring practice. At the end of the seven weeks, the players taking the ZMA supplement had a 30 percent increase in testosterone, while the placebo group had a 10 percent decrease. The ZMA group also saw an 11.6 percent increase in strength, compared to only 4.6 percent in the placebo group.7 Sleep better and get stronger—sounds like a win-win to me!

TEST YOURSELF IN THE GYM

Test boosters can be effective for increasing muscle strength and size, but they won't take the place of a solid resistance-training program. The most important factor to achieve maximal results is having the appropriate training program. Although you should already be training hard, don't be afraid to step it up another notch and push your body.
"TEST BOOSTERS CAN BE EFFECTIVE FOR INCREASING MUSCLE STRENGTH AND SIZE, BUT THEY WON'T TAKE THE PLACE OF A SOLID RESISTANCE-TRAINING PROGRAM."
Here are a few tips to take your training to the next level:
  • Think big to small: Research shows that starting your workout with compound lifts (bench press, squat, overhead press, etc.) followed by smaller isolation movements leads to a larger anabolic response.8
  • Get in, get out: Try to shorten your workouts without decreasing overall volume. Testosterone levels are higher after shorter workouts (less than 60 minutes) that keep rest periods short (30-90 seconds).9
  • Keep more weapons in your arsenal: Utilizing lifting methods like forced reps, negatives, and dropsets will help keep intensity and testosterone high!
Once you have your training program locked down, you can optimize your gains with the right product. Research suggests you may be better off taking a product that contains a "cocktail" of ingredients rather than one single ingredient.
As a final note, start using any test booster with the proper mindset. Adding a test booster to your regimen can be beneficial for breaking through a plateau, but you'll need hard work and discipline in the gym to reach your dream physique.