Sadly, the supplement industry has lost any credibility that it had, by steadily introducing products whose benefits are debatable.

This is not to say that all supplements are bad.

In your path to muscle building, you will definitely find a number of top bodybuilding supplements that are actually good and effective.

It becomes a little difficult to separate the truth from the lies, given the amount of false information already out there.

Well, if you’re confused about which supplement can help you pack on muscle, you’ve come to the right place.

I’m sure you’re wondering why the information that I give you will be different from all the lies perpetrated by the supplement industry.

The fact is that I don’t make a single buck out of any product that they sell, and I’m not on any of their payrolls.

Read on, if you want an honest, unbiased, and informed opinion.

What’s the top bodybuilding supplement? Protein.

You are perhaps already aware that for building and repairing muscle fibers that are torn down in the process of weight training, protein is essential.

The truth is that you will not see any appreciable gains if you don’t consume protein in adequate quantities; it is the single most important nutrient required by your body for building muscle.

Your protein intake needs to be as high as 30% to 40% of your total caloric intake, for optimal gains.

Now that’s a lot of protein that needs to be consumed.

While you can obtain this protein only from your diet, you’d have to eat quite a bit of lean red meat, chicken, fish, and cottage cheese to ensure that you’re getting enough,.

But that’s not always possible given the pace of our lifestyles, and so protein supplements become the ideal alternative.

Among the top bodybuilding supplements with protein, whey protein tops the list.

Almost everyone knows about whey protein, and the market is flooded with brands that sell tubs of this top bodybuilding supplement.

Moreover, it’s really good for you, and it’s not even too expensive.

Many different kinds of whey protein are available in the market, but we’ll have that discussion some other day.

Instead, I’m going to talk about MRPs; these are another protein supplement that can also be regarded as the top bodybuilding supplement.

In addition to providing your body with all the protein that it requires, MRPs, or meal replacement powders, provide you with good carbs, healthy fats, vitamins, and minerals.

Sounds like the top bodybuilding supplement is no longer whey protein, right?

Well, it really depends on how much you can afford.

While MRPs are the perfect way of getting all the nutrition that you require, they are also very expensive.

A tub of whey proteins and a box of 20 MRP packets will cost you the same. That’s equal to almost three times the price of whey protein.

I bet you’re thinking what options you have!

Well, if you have the money and don’t have the time, MRPs are the best replacements (and good supplements) for at least one or two of your five to seven daily meals.

Don’t fret if money is an issue.

All the good stuff (good carbs, vitamins and minerals) that makes MRPs such a good bodybuilding supplement can be added to your diet at a fraction of the cost.

Just add a banana and some oatmeal to your whey protein powder; blended together with about 1-2 cups of milk will give you your own inexpensive top bodybuilding supplement.

For additional information on MRPs and their benefits as a top bodybuilding supplement, as well as other no BS muscle building information, I heartily recommend a complete guide such as Muscle Gain Truth.  You can read our review of this program at Muscle Gain Truth Reviewed.

Technorati Tags: Bodybuilding Supplements, Muscle Building Reviews, muscle building supplements, muscle building truth, top muscle supplements

For every guy that just seems to keep packing on the muscle with ease there are at least 10 – maybe 100 – that can’t gain muscle no matter what they do. But that really isn’t true. It is just that most hardgainers are not doing the right things.

This includes doing the right routines but more importantly it means eating the right food.

Thank goodness for guys like Jeff Anderson, aka The Muscle Nerd, who devoted a complete course on revealing exactly what hardgainers need to do gain the muscle they want.

He recently shared the following tip with me that is worth passing on.

You’ve probably heard the term “you are what you eat”, right?

But it’s not exactly what you EAT that counts, but what you USE from what you eat.

And this couldn’t be more true for skinny “hardgainers’ who have a hard time growing muscle!

Why?

Because you can eat all the protein you want, but unless it makes it to your muscles to help them rebuild, you’ll continue to look more like Olive Oil than Popeye!

You see, “skinny” men and women tend to have an overabundance of the “stress hormone”, cortisol.

Cortisol actually plays a useful role in our bodies but for hardgainers, its catabolic effects are a real hassle as it inhibits important protein synthesis.

That means less protein available for repair of muscle tissue…less size…and MORE frustration!

Add to this that the digestion of proteins actually burns more calories than any other nutrient and you can see why you CAN’T follow the same “protein plan” as others who can gain muscle more easily.

What’s the solution?

This is actually one of my best kept secrets within my hardgainer bodybuilding program, “Hardgainer Project X Bodybuilding Program”…

Try adding DIGESTIVE ENZYMES to your meals!

Now you may think that digestive enzymes (that include either pepsin, papain, or papaya) are just for sandal-wearing hippies who smell like patchouli…but you’d be mistaken!

In fact, digestive enzymes help to break down nutrients from the food you eat into usable energy.

But another finding dug deeper and found that enzymes improved the absorption of amino acids and increased nitrogen retention.

In a recent clinical study, respondents who consumed digestive enzymes with their meals showed an increase in protein synthesis with free amino acid levels up by 100%…branched chain amino acids (BCAA’s) by 250%…and nitrogen retention by 32%!

In short…MUCH better support for muscle repair and growth.

And enzymes can be especially useful for hardgainers in yet one more way…

Since protein uses up more calories in digestion, enzymes can speed up the process, reducing the “thermic effect” of ingested proteins and help you better maintain a caloric surplus for weight gain!

Look for a good digestive enzyme at your local supplement store or order online.

I love these cheap, easy to follow tips for gaining muscle and getting ripped!

Technorati Tags: Bodybuilding Supplements, hardgainer, muscle building supplements, Natural Bodybuilding, nutrition

Are you too muscular already? One of those big hairy guys with the bulging muscles that people laugh at and call muscle-bound?

If you are, then we have 10 easy ways for you to stop all of that excess testosterone production and return to your wimpy self. As a bonus you may experience increased body fat, reduced sex drive, an increase in bad cholesterol and a lousy, blue mood.

Ready to go? Here they are; 10 things to naturally lower your testosterone production.

1 - Never, ever train up to your potential. If you do, you will increase muscle development and testosterone production.

2 - Stop with the EFA supplements. Essential Fatty Acids have been accused of naturally increasing testosterone levels.

3 - Ignore your legs and concentrate only on your upper body. Muscle growth in arms, chest and back is stimulated by leg development and may lead to an increase in testosterone levels.

4 - Pull a lot of “all nighters” to become sleep deprived. This will tend to increase your cortisol production and help lower testosterone.

5 - Never use compound exercises in your workouts. They place a strain on your muscles which might increase your testosterone production.

6 - Pig out on soy. This may increase your level of estrogen rather than testosterone.

7 - Be a real man (or woman) and refuse to limit your alcohol consumption. Alcohol is known to have a real limiting effect on levels of testosterone.

8 - Stay away from the salad bars, especially those that might offer cruciferous vegetables. You know, like broccoli, brussels sprouts, cabbage, cauliflower and turnips, etc. You know veggies are for woman, but did you know they can actually reduce the level of estrogen and raise testosterone?

9 - Stay stressed out. This is sure to boost your cortisol levels and drop your testosterone like a rock.

10 – Stop all sexual activity. Sexual stimulation might result in an increased level of oxytocin which increases endorphins making you feel good while at the same time raising your testosterone level.

Of course you may not want to decrease your testosterone production but actually increase your natural testosterone production. In that case, ignore these 10 tips and click on Optimum Anabolics.

For other programs to help get in shape and stay that way with the lean, sculpted, muscular body that makes the opposite sex take a second look, click on No-Nonsense Muscle Building.

Technorati Tags: Jeff Anderson, muscle building supplements, Optimum Anabolics, Testosterone

It always amazes me that everyone seems to flock to each new “miracle” supplement that guarantees to burn fat fast – and keep it off! And then next month or maybe even next week they trample each other trying to get the next new supplement.

Whatever happens to the “old” supplements? Don’t they work anymore? Has our body chemistry changed that much in such a short time?

Or do we just want to lighten our wallets so the scale shows we’ve lost that extra weight?

I love it when someone reminds me of one of the old tried and true methods that has been tossed aside. Jeff Anderson is great at doing that as he shows us here.

All but lost is a little-known “Old School” supplement that used to be one of pro bodybuilding’s Top Gun supplements for when competitors were trying to shed crazy amounts of body fat, but needed to hold on to as much muscle as possible.

Why haven’t you heard of it as often?

Well quite frankly, over the years, individual supplements just haven’t been as “sexy” as the high priced “breakthrough formulas” being marketed…and not as profitable for the supplement companies!

So what is this amazing (yet boring) supplement that can dramatically increase fat-burning while helping keep the muscle mass you’ve worked so hard for?

It’s called “Medium Chain Triglycerides” (MCT’s) and it’s one of those supplements that has been PROVEN to work!

MCT’s most often come in the form of an oil (either by itself in supplement form or in coconut oil) and is itself a FAT…

…a fat that actually BURNS FAT!

You see, MCT’s are digested differently than other fats.

For one, they CANNOT trigger fat storage no matter how much you take!

Weird…but TRUE!

Also, they produce a LOT of energy and are burned very quickly, thereby saving your muscles from being broken down for fuel during cycles of intense training.

I suggest using the complete formula in “Homemade Supplements” first because I show you how to use it in combination with a few other cheap supplements to create a KILLER personal supplement you can make yourself!

(You can learn how to make your own supplements at www.MakeYourOwnSupplements.com)

However, you can also take a tablespoon by itself during dieting cycles when you need extra energy but don’t want to increase your calories.

The best times are immediately upon waking or about 20-30 minutes before weight training.

Give this “lost supplement” a try if your goal is to burn body fat while you’re still training with weights.

It’s a VERY powerful addition to your supplement program that won’t cost you a kidney!

If you haven’t taken a look at Jeff’s Homemade Supplements yet, do yourself a favor and check it out. You will be surprised how easy and cheap it is to whip up your own supplements.

Technorati Tags: Bodybuilding Supplements, Fat Loss, muscle building supplements

Is there such a thing as “too much protein”? Not if you subscribe to a few bodybuilding mags, stop by the shake bar at your gym or visit the health food store.

Protein bars, shakes and supplements are the grease that turns the axles on many muscle building machines – and muscle empires.

But I am sure you must have stopped and asked yourself at some time, “Is this really doing me any good? Am I taking in too little or maybe too much protein?”.

Well, I am happy to have found a pretty definitive article by the Muscle Nerd that sheds a little light on the subject. I know that Jeff Anderson always has something to sell but he really does back up everything he tells you with studies and science. That’s why he is referred to as the Muscle Nerd!

Following is his article intact, with no editing. Enjoy while chomping down that protein bar.

How Much Protein Is “Too Much” Protein For Bodybuilders?

Protein supplements are a staple in any bodybuilder’s supplement arsenal.

Depending upon who you listen to, you’ll get different answers for “how much protein” you should consume in order to build muscle.

Bodybuilding magazines and supplement manufacturers tell you you should consume at least “2 grams of protein per pound of body weight” because you need all that protein to recover from your workouts and increase muscle mass.

But are they blowing these dosages way out of proportion?

I mean, supplement companies who promote massive dosages (I’ve seen up to 5g/lb of body weight!) couldn’t POSSIBLY be trying to get you to consume more of their product so you’ll go and buy another tub, right?

Fact is, I’ve caught a LOT of hell over the years from so called “experts” for my statements in my Optimum Anabolics (www.OptimumAnabolics.com) program where I’ve said that the body CAN’T use more than 20-30g per meal.

Well a recent study looked at just how much protein is “enough” and how much is “too much”.

Protein Study: How Much Protein Should You Consume?

A group of highly trained athletes consumed one of five different doses following a bout of resistance exercise.

* Og: The “control” group
* 5g
* 10g
* 20g
* or 40g

Following exercise, ALL groups increased muscle-protein synthesis, but the 20g dose produced nearly DOUBLE the amount of muscle-protein synthesis than the control group!

The 40g dose was even higher, but not by all that much. Therefore, it appears that even after resistance training, your body can only USE so much protein (somewhere between 20g and 40g) and then the rest gets burned up as fuel.

Even in Optimum Anabolics, I recommend way less protein than most people take in (1.17g/lb of LEAN body weight) with about 25% of your daily protein requirement taken IMMEDIATELY after training.

By not consuming “too much” protein, your body can focus on burning FAT for fuel instead of the excess protein which is why OA is considered more of a “build and burn” bodybuilding program.

So stop overdosing on protein, will you?

Consume about 20g in 5 meals throughout the day and add a separate 30-40g serving immediately after your workouts to ensure full muscle-protein synthesis when you need it the most.

What’s your take? Are you goijng overboard or are you actually using all of your protein shake to build muscle mass?

Technorati Tags: Bodybuilding Supplements, Diet, Jeff Anderson, muscle building supplements, Optimum Anabolics