Glutamine Info And Products

1. What is it and where does it come from?

The extremely popular amino acid L-Glutamine can be found in protein powders, beans, meats, fish, poultry, dairy products, and of course, L-Glutamine supplements from Bodybuilding.com.

2. What does it do and what scientific studies give evidence to support this?

Glutamine is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance.* 60% of free-form amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a very important role in protein metabolism, and it appears to be a very important nutrient for body builders.* When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.*

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Research suggests that after intensely working out, glutamine levels in the body are reduced by as much as 50%.* Since the body relies on glutamine as cellular fuel for the immune system, scientific studies suggest that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism.* Glutamine's cell-volumizing effects have also been supported by several studies.* No conclusive studies have been done to evaluate the effects of L-glutamine supplementation on weight-training adults; however, a recent study suggests a meaningful increase in growth-hormone levels when as little as 2 grams of free-form L-glutamine supplement was consumed!*

3. Who needs it and what are some symptoms of deficiency?

Bodybuilders can particularly gain from the intake of glutamine. Since bodybuilders use a lot of their glutamine when working out, the immune system relies heavily on this amino acid.*

Catabolism or muscle break down can occur if the body robs muscles of glutamine for use elsewhere such as nitrogen transport or maintaining the immune system. Glutamine supplementation is certainly important in keeping muscles building--not deteriorating.*

4. How much should be taken? Are there any side effects?

Reports of an upset stomach are associated with ingesting large quantities of glutamine; using smaller doses is recommended if this occurs. Always consult the manufacturer's labeling for instructions on proper supplement dosage.

Note: Glutamine peptides are different than regular L-glutamine.

Republished from Clayton South's Health Facts.

Protein Powders

Need to eat one gram of protein per pound of body weight? Or maybe you are trying to eat six small meals each day? Sounds easier than it really is, huh? Protein powders like the ones listed below may be exactly what you are looking for.

Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way.

[ Top 5 Sellers ] 1. Optimum 100% Whey Protein 2. BSN Syntha-6 3. CytoSport Muscle Milk 4. CytoSport Cyto Gainer 5. Optimum 100% Casein Protein

How do you pick a protein out of the hundreds that we have for you to choose from? Basically, you are looking for a powder that has the right amount of protein, carbs, fat and the correct protein type for your goal.

If you are trying to lose fat, you will most likely want a low carb, low calorie protein. The extra protein will help you keep your current muscle mass. If you are trying to gain muscle, you would want a high protein, high calorie powder that is relatively low in sugar and fat. If you are simply trying to find a quick meal replacement, a protein powder with medium carbs and medium calories would most likely be for you.

The three most popular types of protein are whey, egg, and soy. Click their names to learn more. Most people who are trying to build or maintain muscle will choose whey.

Creatine Products

Creatine is one of the most popular supplements for building muscle and gaining strength. There is absolutely no doubt that you will get better results if you take it compared to not taking it. It has been proven to be safe in many studies.

View the full creatine information page with questions and answers here.

It is a huge misconception that one needs to live at the gym to achieve awesome bodybuilding results. Many times I have been in situations when I do n

In an antagonistic muscles workout split, bodybuilding workouts are designed to train body parts for opposing muscle groups each day. This is one of my favorite ways to train in the off-season and was one of the ways in which bodybuilding legends like Dave Draper and now Governor Arnold Schwarzegger used to train most of the time. 

There are several advantages to this workout split: 

1. It can save time if you decide to superset opposing muscle groups such as the chest and the back. 
   
   
2. It can help you gain strength if you decide to alternate between sets of one muscle group (such as the chest) and sets of the opposing muscle group (such as the back) while you rest in between. 
   
   For instance, if you perform an incline bench press followed by 90 seconds of rest, and then perform a wide grip pull-up, followed by 90 seconds of rest, you will be resting a total of three minutes plus the time it took to perform the pull-ups before you go back to the incline bench again. You will also notice that your strength for each exercise sometimes increases as the nervous system seems to have an easier time recovering between sets when this technique is used.

There are a couple of ways in which I have set up an antagonistic mucle group bodybuilding workout. You can use a three day split or a four day split: 

Three Day Split 

In this split, the whole body is worked over a period of three days: 

Day 1 - Chest/Back/Abs 

Day 2 - Thighs/Hamstrings/Calves 

Day 3 - Shoulders/Biceps/Triceps 

Training Notes

• As a good rule of thumb, you can perform 10-12 sets for the big body parts (Chest, Back, Thighs, Hamstrings, Shoulders) and 8-10 sets for the little ones (Abs, Calves, Biceps, Triceps). More genetically gifted bodybuilders may be able to get away with more, but this amount works for most. 
  
  
• Frequency wise, three days on and one day off is good for mass gains. 
  
  
• If you are looking for fat loss, doing six days in a row and then resting on the seventh works best if time allows. You can also rotate days doing 5 days on and two days off (which leaves the weekends off), or three days on, one day off, 2 days on, and one day off (which allows for Thursday and Sundays off). 
  
  
• Hardgainers benefit most from doing two days on, one day off, one day on, and one day off. Alternatively, they can also do just workout Monday, Wednesdays and Fridays, doing each workout just once per week.

Four Day Split 

In this split, the whole body is worked over a period of four days: 

Day 1 - Chest/Back 

Day 2 - Thighs/Hamstrings 

Day 3 - Shoulders/Calves 

Day 4 - Biceps/Triceps/Abs 

Training Notes

• Because this workout splits the body over four days, you can do more sets for each muscle group. This split is better suited for a more advanced bodyuilder. As a good rule of thumb, you can perform 12-15 sets for the big body parts (Chest, Back, Thighs, Hamstrings, Shoulders) and 12 sets for the little ones (Abs, Calves, Biceps, Triceps). More genetically gifted bodybuilders may be able to get away with more, but this amount works for most. 
  
  
• Frequency wise, four days on and one day off is good for mass gains. 
  
  
• If you are looking for fat loss, four days on and one day off works well also. 
  
  
• Hardgainers benefit most from doing two days on, one day off, two days on, and two day off.

For sample workouts that use the antagonistic muscles workout split, please take a look at the sample bodybuilding routines to the upper right or below. 

Bodybuilding Leg Training Routines - Short But Effective Leg Workout Routine

It is a huge misconception that one needs to live at the gym to achieve awesomebodybuilding results. Many times I have been in situations when I do not have alot of time to train. In cases like this, you need to make sure that you:

1. Perform a routine that stimulates as many muscle fibers as possible within the short amount of time that you can spend at the gym. 
   
   
2. Ensure that all sets are performed with impeccable technique and taken to failuresince workout volume (the total amount of sets done) will be small; muscular failure being defined as the absolute last repetition that can be performed in good form. 
   I recently came across such a situation, and thus, had to make the best out of things. The body part that needed training was legs. Because time was limited, I decided to choose exercises that offered the highest neuromuscular stimulation. In addition, I pre-exhausted the muscles with an isolation movement in order to not only warm-up the area but also to create amind to muscle connection that would enable me to really concentrate on using the muscles that I wanted to use on my multi-jointed movements. 
   
   Short But Highly Effective Leg Workout Routine
   
   
   1. Leg Extensions: 5 sets of 13-20 repetitions
      My first exercise was leg extensions. I started with a light weight for 18-20 repetitions feeling each repetition as I worked on getting some blood into the muscles. I then increased the weight for the first working set, in which I performed 20 more repetitions this time to failure. Each repetition was paused at the top for a one second count and the last repettion of each set was held for as long as possible at the top contracted position. I kept increasing the weight on each set until the last two sets were performed with the whole stack of the machine for 13 solid repetitions. The rest period was around 1 minute in between sets. 
      
      
   2. Full Squats (going below parallel): 3 sets of 12-15 repetitions.
      Since I did not have much time I decided to do full squats as opposed to squats to parallel. This was done in order to engage the hamstrings more at the bottom of the movement and thus maximize results in the whole leg. Since the squats were done through the full range of motion, until the calves were tightly pressed against the hamstrings, the weight used was lighter than the one I would have used for the parallel squats version. I held the bottom position for a second and then pressed with the ball of the foot to bring myself up while keeping the torso as straight as possible. For this exercise I rested around 90 seconds. 
      
      
   3. Walking Lunges: 3 sets of as many steps as possible.
      I finalized the upper legs workout with walking lunges. My legs were so beat from the previous 2 exercises that I could not use any weights. What I did for this exercise is that I lunged to one side of the gym by pressing with the ball of the foot (in order to emphasize the quads), and on my way back to the point I started, I pressed with the heels (in order to emphasize the glutes and hamstrings). For this exercise, I rested around 75 seconds. 
      
      
   4. One Legged Machine Calf Raises: 4 sets of 18-20 repetitions.
      I performed the one legged calf raises on a calf raise machine and used a weight that would allow me to do between 18-20 good repetitions emphasizing the stretch component of the exercise (spending 1 second at the stretch position) and then pressing with the ball of the foot to lift the weight up remaining at the contracted position for a second as well. This exercise I performed non-stop just alternating one leg and the other until all sets are done.
   
   Conclusion
   
   As you can see, there is no need to spend all day training at the gym to get a good workout. By using the right exercises, creating a good mind to muscle connection, emphasizing technique and form, and taking all sets to failure you can maximize bodybuilding results while minimizing your time at the gym. 
   

Training During the Holidays

The Holidays are approaching, Thanksgiving leading the way with Christmas and New Years closely behind. They are a time of joy and happiness. However, unfortunately, it is during this time that most people tend to forget about their workouts. If you are thinking about doing that, let me remind you that the only road that leads to is to a larger waistline. Remember that if you choose the path of laziness eventually the Holidays will end and your joy and happiness will turn into horror as you will be left with having to face yourself in the mirror afterwards. 

While I am not advocating to continue going to the gym everyday like the most hardcore of us will do, I am advocating to continue lifting weights at least 3 times a week with cardio activity (that can be done in your own home) in the days in between. For the purpose of continued muscle growth and fat loss over the Holidays, I have used the principles of cycling that I always preach about in order to create a routine that will keep the muscle growth/fat loss process going during the next few months with minimum visits to the gym. While it is a low volume/abbreviated routine, it is by no means an easy one. 

Loading Phase (Week 1)

Mon(13-15reps)/Wed(10-12reps)/Fri(8-10reps) Superset: 
Incline Bench Press 3sets (No Rest) 
Close Grip Chinups (Palms facing you) 3sets (60 seconds) 

Superset: 
Upright Rows 1 set (No Rest) 
Bent Over Laterals 1 set (60 seconds) 

Superset: Seated Incline Hammer Curls 2sets (No Rest) 
Triceps Dips 2 sets (60 seconds) 

Giant set: 
Lunges 3 sets (No Rest) 
Leg Curls 3 sets (No Rest) 
Squats 3 sets (No Rest) 
Calf Raises 3 sets (60 seconds) 
(Use either the machine or Barbell used for Squats) 

(Week 2) 
Mon(13-15reps)/Wed(10-12reps)/Fri(8-10reps) 
Superset: 
Incline Bench Press 4sets (No Rest) 
Close Grip Chinups (Palms facing you) 4sets (60 seconds) 

Superset: 
Upright Rows 2 set (No Rest) 
Bent Over Laterals 2 set (60 seconds) 

Superset: 
Seated Incline Hammer Curls 3sets (No Rest) 
Triceps Dips 3 sets (60 seconds) 

Giant set: 
Lunges 4 sets (No Rest) 
Leg Curls 4 sets (No Rest) 
Squats 4 sets (No Rest) 
Calf Raises 4 sets (No Rest)
(Use either the machine or Barbell used for Squats) (60 seconds) 

(Week 3) 
Mon(13-15reps)/Wed(10-12reps)/Fri(8-10reps) 
Superset: 
Incline Bench Press 5sets (No Rest) 
Close Grip Chinups (Palms facing you) 5sets (60 seconds) 

Superset: 
Upright Rows 3 set (No Rest) 
Bent Over Laterals 3 set (60 seconds) 

Superset: 
Seated Incline Hammer Curls 4sets (No Rest) 
Triceps Dips 4 sets (60 seconds) 

Giant set: 
Lunges 5 sets (No Rest) 
Leg Curls 5 sets (No Rest) 
Squats 5 sets (No Rest) 
Calf Raises 5 sets (60 seconds) 
(Use either the machine or Barbell used for Squats) 

Growth Phase (Weeks 4-6) 
Mon(10-12reps)/Wed(8-10reps)/Fri(5-7reps) 
Modified Compound Superset: 
Incline Bench Press 3sets (Rest 90 seconds) 
Close Grip Chinups (Palms facing you) 3sets (Rest 90 seconds) 

Upright Rows 1 set (Rest 60 seconds) 
Bent Over Laterals 1 set (Rest 60 seconds) 

Superset: 
Seated Incline Hammer Curls 2sets (Rest 90 seconds) 
Triceps Dips 2 sets (Rest 90 seconds) 

Modified Compound Giantset: 
Lunges 3 sets (Rest 60 seconds) 
Leg Curls 3 sets (Rest 60 seconds) 
Squats 3 sets (Rest 60 seconds) 
Calf Raises 3 sets (Rest 60 seconds) 
(Use either the machine or Barbell used for Squats) 

There you have it. After week 6 go into Active Recovery (Two full body workouts a week; a routine similar to the Growth Phase above performed only on Mondays and Thursdays with each set consisting of 10-12 reps; perform the same number of sets as suggested above). Also, do 20 minutes of cardio , first thing in the morning on the days off (Tuesdays/Thursdays/Saturdays). Sunday is the total rest day. 

The longest routine is the one from week 3. It lasts around 75 minutes. It is exhausting as well. Try it out and provided that you follow a good diet along with it (by just limiting yourself to splurge on Thanksgiving day, Christmas day and New Years Eve; Note that I said days NOT weeks) you should avoid the catastrophic effects that the Holidays leave behind in some people. As a matter of fact, you should look better. 

Let me know how you like it if you try it. Also remember that the more you splurge on high protein food items, the less detrimental the effect of the splurge.

Best of Health! 

About The Author 

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.

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Bodybuilding Nutrition BasicsEasing Into A Bodybuilding DietCharacteristics of Good Bodybuilding Training Routines

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Vacation Workout with BandsBurn 300 Calories in 30 MinutesWalking Through the Holidays

Top 7 Best Pieces of Bodybuilding Training Equipment for Home Gyms

If you are a highly motivated bodybuilder then you can get awesome results from bodybuilding training at a home gym. The benefits of doing so are that you have no crowds, it takes no time to get to the gym, you can wear whatever you want, train anytime and listen to any music you like. 

Now the question becomes: What equipment is necessary for a good home gym? Listed below, with #1 being the most important, are the pieces that you will need in order to be a successful home gym bodybuilder.

1. Adjustable Dumbbells

Adjustable dumbbells are the most important piece of equipment for your home gym. Dumbbells are versatile and allow for a wide range of exercises to be performed. In addition, exercises performed with dumbbells produce the greatest results as the body has to use an impressive amount of muscle fibers just to stabilize them. My favorite sets are the PowerBlocks and the IronMaster Quick-Lock Dumbbells as these save space and are easily adjustable.

2. Olympic Barbell Set

An Olympic Barbell set would be the second piece of equipment that I would get for a home gym. With a barbell you can perform some pretty heavy exercises in addition to adding variety to your workout routines.

3. Adjustable Bench With Leg Extension/Leg Curl Attachment

An adjustable bench in essential for long term home gym training. While barbells and dumbbells will get you far, the adjustable bench now gives you the ability to do incline bench presses, seated dumbbell shoulder presses, incline curls, leg extensions, leg curls, and a whole range of other free weight exercises. Also, if you get one with a pulldown bar attachment you can pretty much do almost every exercise there is available.

4. Adjustable Squat Rack with Chin-Up Bar

As you get more advanced, dumbbell squats will no longer cut it as you’ll be too strong for your set of dumbbells. This is the time to add a squat rack to your arsenal. With an adjustable squat rack you can perform some pretty heavy exercises as you can self spot yourself by adjusting the safety bars on the side to a height that will catch the bar and protect you should you fail to be able to lift it. Also with the chin-up bar you can start working on getting an even bigger back.

5. Dip Station

For a massive chest and powerful triceps, the dip station is king. Once you get to the advanced level, this piece of equipment has to become a permanent fixture in your home gym.

6. Standing Calf Raise Machine

For a while you'll be able to get away with one legged dumbbell calf raises and barbell calf raises on the squat rack. However, in order to get enormous calves, a standing calf raise machine is really useful. Mine is loaded with free weights so I always have 1000 lbs on it. Because of the calf block on the machine, I can get a full stretch and a full contraction, which are absolutely necessary for complete calf development.

7. Miscellaneous Items

While the items mentioned above are the most essential, you can also buy other smaller items in order to add variety into your workouts. For instance, you can buy a single handle for your lat pulley so that you can do one-arm cable crossovers, high pulley rows and cable biceps curls. You can also get an e-z bar to work arms with a more comfortable grip. Also an exercise ball is the best abdominal piece of equipment that you can get so I would make that part of my home gym from the get go.

Suggested Reading

How To Achieve Bodybuilding ResultsBeginner's Bodybuilding Workout RoutineHome Gym Bodybuilding Training Routines

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Advanced Body Sculpting Routine Using SupersetsGain New Muscle Weight Using the 10 Sets of 10 Reps Bodybuilding Training MethodGain New Muscle Weight Using the 5 Sets of 5 Reps Bodybuilding Training Method

Get Great Bodybuilding Results from Short 25-30 Minute Bodybuilding Workouts

Did you know that you could get great results from short bodybuilding workouts that last as little as 25-30 minutes? There is a huge misconception in bodybuilding, especially coming from beginners, that the more time you spend in the gym, the more results you get. However, nothing could be further from the truth since after 45 minutes your testosterone levels begin to dip and cortisol levels begin to rise. Low testosterone levels coupled with high cortisol equals muscle loss and fat gain; a bodybuilder's absolute worst nightmare. 

So if you are short in time and you think that you can't fit in great bodybuilding workouts into your schedule, you don't need to worry as the bodybuilding workouts in the two sample training schedules below can be finished in 30 minutes or less. 

Sample Bodybuilding Training Schedule #1 

Workout Notes: 

1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible. 

2. Rest 60 seconds between sets. 

3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed. 

4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends. 

Workout (A): Chest, Shoulders, Triceps 

Chest: 

Incline Bench Press 3 sets of 8-10 reps 

Chest Dips and Incline Dumbbell Flyes Superset 3 sets of 10-12 reps 

Shoulders: 

Dumbbell Shoulder Press and Bent Over Laterals Superset 3 sets of 10-12 reps 

Lateral Raises 3 sets of 10-12 reps 

Triceps: 

Overhead Dumbbell Triceps Extensions and Triceps Pushdowns Superset 3 sets of 10-12 reps 


Workout (B): Thighs, Hamstrings, Abs 

Thighs and Hamstrings: 

Squats and Lunges Superset 3 sets of 8-10 reps 

Leg Press and Stiff Leg Dead-lifts Superset 3 sets of 10-12 reps 

Leg Extensions and Leg Curls Superset 3 sets of 12-15 reps 

Abs: 

Leg Raises and Crunches Superset 3 sets of 15-20 reps 


Workout (C): Back, Biceps, Calves 

Back: 

Wide Grip Pull-ups to Front 3 sets of 8-10 reps 

Reverse Grip Close Grip Chins and Low Pulley Row Superset 3 sets of 10-12 reps 

Biceps: 

Incline Curls and Hammer Curls Superset 3 sets of 10-12 reps 

Concentration Curls 3 sets of 12-15 reps 

Calves: 

Standing and Seated Calf Raises Superset 3 sets of 10-12 reps 

After 4 weeks of using the program above, here is a second training program that can be used to introduce variety into your bodybuilding workouts.