Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.

Composition and forms of whey protein

Composition: Whey protein is a mixture of the following:

• Beta-lactoglobulin
• Alpha-lactalbumin
• Bovine serum albumin
• Immunoglobins.

There are three primary types of whey protein : whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH):

• Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%
• Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein
• Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.

Muscle building with whey protein

Whey protein is commonly taken to supplement resistance exercise and help build lean tissue mass.

Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.

A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” In addition, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”²

Much better gains in strength are associated with whey isolate supplementation compared to casein.

This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in “two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass³ compared to supplementation with casein during an intense 10-week resistance-training program.”

Health benefits of whey protein

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.

The possible health benefits of consuming whey protein include:

• Losing weight – according to one study, published in Nutrition & Metabolism, people who took a specialized whey fraction (Prolibra, high in leucine, bioactive peptides and milk calcium) “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage”⁴
• Anti-cancer properties – Promising results were published in the journal Anticancer Research for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment⁵
• Lower cholesterol – according to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)”⁶
• Asthma – whey protein could improve immune response in children with asthma. One study, published in theInternational Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response⁷
• Lowering blood pressure and reducing risk of cardiovascular disease – research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension, their risk of developing heart disease or stroke was also lower.

A study published in the journal Clinical and Investigative Medicine¹ found that whey protein helps reduce weight loss among HIV-positive patients.

Possible side effects

Some people who are allergic to milk may be specifically allergic to whey.

In moderate doses whey protein doesn’t generally cause any adverse events.

However, consuming severely high doses can cause:

• Stomach pains
• Cramps
• Reduced appetite
• Nausea
• Headache
• Fatigue.

How is whey protein produced?

When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals.

This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese).

The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called “ion exchange”.

The final step is removing the water from the whey by turning it into a powder at a drying tower.

The protein powder is then ready to be packaged and consumed.

Recent developments on whey protein from MNT news

The beneficial effects of whey on diabetes and cardiovascular disease risk factors in obese adults

New evidence shores up findings that whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have diabetes. The study, which appears in ACS’ Journal of Proteome Research, examined how different protein sources affect metabolism.

Whey protein consumption may lead to significant decreases in body weight and body fat and significant increases in lean body mass

New research published in the March/April 2014 issue of the Journal of the American College of Nutrition shows whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide men and women benefits related to body composition.

Muscles aren’t just for men, so it makes sense, then, that muscle-building supplements aren’t just for men. That said, there’s a science to figuring out how to put supplements together in a way that fuels your workouts (and your gains) without flummoxing your stomach. You need to build slowly, allowing your body to adjust before adding to your stack. For a strong foundation, start with these five basics.

#1 Protein
Protein is absolutely crucial. Sure, you eat chicken and steak, but if you’re not supplementing with protein powder, you’re not on the fast track to muscle gain. After workouts, getting protein to your muscles as fast as possible boosts protein synthesis and, therefore, muscle growth. But which protein to use? Current research, including a study conducted at Baylor University (Waco, Texas) and published in the Journal of Strength and Conditioning Research, in 2006, shows that supplementing with a combination of whey and casein proteins after working out spurs the greatest increases in lean muscle mass.

Take this: Pre-workout (30 minutes before training), take 10-15 grams of protein; post-workout (immediately after training), take 20-30 grams.

E.g. Allmax Nutrition Isofemme Female Protein, Fitmiss Delight Protein

#2 Creatine
This ever popular supplement is the second most important component of your new plan. Produced naturally by muscles, creatine has been reported to promote significantly greater gains in strength, fat-free mass and performance primarily of high-intensity exercise tasks,” writes Richard Kreider, PhD, in a February 2003 study on the effects of creatine and exercise published in Molecular and Cellular Biochemistry. It also increases endurance and helps create the pump that makes your muscles look so full at the end of a workout.

Take this: Pre-workout (30 minutes before training), take 3-5 grams of creatine; post-workout (immediately after training), take another 3-5 grams.

E.g. Allmax Nutrition Creatine Monohydrate, MusclePharm Creatine Core, Muscletech Celltech (for hardcore)

#3 Zinc Magnesium Aspartate (ZMA)
Wait, you might be thinking, I already get zinc and magnesium in my daily multivitamin. And you do, just not enough. The most definitive study on ZMA to date, published in the October 2000 issue of the Journal of Exercise Physiology, found that subjects who took the supplement experienced higher levels of two muscle-boosting hormones: testosterone and insulin-like growth factor-1 (IGF-1). Zinc is also known to be involved in protein synthesis, and magnesium works on the pathways that influence muscle growth.

Take this: Before bed, take two capsules of standardized ZMA, which will deliver 20 mg of zinc and 300 mg of magnesium. [Editor’s Note: The upper limit for zinc and magnesium is 40 mg and 350 mg, respectively. Check your multivitamin, if you’re currently taking one, to make sure you don’t reach these levels.

After three months of supplementing protein, creatine and ZMA, add this to the mix.

E.g.  Allmax Nutrition ZMA, MusclePharm ZMA

#4 Branched Chain Amino Acids (BCAAs)
This alphabet soup is three essential amino acids (those that can’t be produced by the body and, therefore, must be ingested) that have a similar molecular makeup and are taken together for optimal effect. Of the three—isoleucine, leucine and valine—leucine is the star when it comes to muscle building because it both increases production of insulin, an anabolic hormone, and boosts protein synthesis. Taking all three BCAAs together is ideal, though, because they’re easily converted to glucose, which spares muscle glycogen and amino acid stores and gives you an extra surge of energy when you’re working out.

Take this: Pre- and post-workout, start off by taking 2—3 g BCAAs per dose and slowly increase the dosage to 5 grams.

E.g. Fitmiss BCAA, Allmax Nutrition Aminocuts, MusclePharm Amino1

A month after that, add this last supplement.

#5 Arginine
This gas produced in the body serves to dilate blood vessels, and wider blood vessels mean more blood flow, which equates to more nutrients, supplements and other good stuff getting to the muscles. The catch is that you can’t just pop an NO pill and wait for your muscles to grow. To increase your NO levels, you have to take arginine, an amino acid that the body breaks down into another amino acid, called citrulline, and NO.

Take this: Pre- and post-workout, take 2—3 grams of arginine.

E.g. Allmax Nutrition Arginine

Published by: Muscle & Fitness

By Dr. Mercola

If you’re looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.

This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

More importantly, although squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core…

The Top 8 Benefits of Squats

Most of you know that I’m an avid exerciser, and an avid exercise proponent.

If you haven’t yet started a regular exercise routine, you can find tips for doing so here.

Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must.

What makes squats such a fantastic exercise?

1. Builds Muscle in Your Entire BodySquats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

   In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

   So squats can actually help you improve both your upper and lower body strength.

2. Functional Exercise Makes Real-Life Activities EasierFunctional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burn More FatOne of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
4. Maintain Mobility and BalanceStrong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
5. Prevent InjuriesMost athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Boost Your Sports Performance — Jump Higher and Run FasterWhether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.¹ Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
7. Tone Your Backside, Abs and Entire BodyFew exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
8. Help with Waste RemovalSquats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.

What’s the Proper Way to Perform a Squat?

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.² In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced.

1. Warm up
2. Stand with your feet just over shoulder width apart
3. Keep your back in a neutral position, and keep your knees centered over your feet
4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
5. Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
6. Breathe in as you lower, breathe out as you return to starting position

Adding Squats to Your Comprehensive Fitness Routine

Exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. It’s really a phenomenal way to get the most out of your life! After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real life fountain of youth as we will ever find.

As with most things in life, a balanced routine works best, so you’ll want to avoid placing too much emphasis on cardio, strength training or any one type of activity. Many public health guidelines still focus primarily on the aerobic component of exercise, but this limited activity can lead to imbalances that may actually prevent optimal health.

This is why it’s so important to maintain a well-balanced fitness regimen that includes not just aerobics, but also strength training, stretching, and high-intensity interval training like Peak Fitness. For instance, Darin recommends beginners do 2-3 sets of squats just two or three times a week — do it more than this and you will miss out on important recovery time. As always, as you develop a workout routine that works for you, remember to listen to your body so it can guide you into a path that will provide you with the most efficient and effective benefits.

INCLINE BARBELL PRESS

• Warmup Sets: 2 X 15 reps
• Working Sets: 3 X 12-15 reps
• Last set double drop set till failure ending with partials

INCLINE BANDED DB FLYES

• 3 X 12-15 reps
• 1 second static hold at the top & bottom

SMITH FLOOR PRESSES

•  4 x 10 reps
• 4th set double drop set with 2 second negative 6-8 reps

CABLE CROSSOVERS

• 3 x 15 reps
• Last 5 reps of last set squeeze 2 seconds end of the reps

EXTENDED:

REVERSE GRIP FLAT BENCH

• 3 x 15 reps

ISOLATION HAMMER INCLINE PRESS

• 3 x 12 reps

Article from: http://www.allmaxnutrition.com/post-articles/training/brandon-beckrich-bigb-chest-workout/

5 Protein Powders That Build Muscle Fast >>>

 

LOSE FAT AND PRESERVE MUSCLE

Have you reduced your caloric intake hoping to shed some flab? If so, you might be interested to learn that researchers in Minnesota conducted a 12-week study where subject’s daily caloric intake was reduced by 500 calories. They then gave some participants whey and the rest were given an isocaloric mix beverage. Those consuming whey lost a significantly greater amount of body fat (6.1% total) and better preserved their muscles. If you have an urge to snack on something, try a whey protein bar.

10 Reasons You’re Not Building Muscle >>>

INCREASE SIZE AND STRENGTH

Hitting the gym hard hoping to make strength gains? Researchers at Baylor University in Waco, Texas, took 19 men performing resistance training over a 10-week period and gave some of them 14 grams of whey and casein protein along with 6 grams of free amino acids, while giving the rest a 20-gram placebo. Those who consumed the whey had greater increases in fat-free mass and muscle strength. The key is to follow the example of the study and consume whey one hour before and after the exercises.

Eight Essential Rules For a Clean Bulk >>>

REDUCE HUNGER

Hungry? Whey could help you reduce hunger and avoid developing a bowling ball-shaped physique. Australian researchers had 28 obese men consume four different drinks. Those who consumed the beverage containing 50 grams of whey had significantly reduced levels of ghrelin (a hormone that tells your brain you’re hungry) up to four hours later. So instead of munching on unhealthy party snacks, drink a protein shake beforehand.

Why Am I Always Hungry ? >>>

FIGHT CANCER

Cancer is a lethal lottery that’s touched far too many family trees. Fortunately, there are ways to protect against it. One way is to get regular screenings for the specific type of cancer that may run in your family. Various studies have also concluded that whey protein may help in the fight against some common forms of cancer includingprostate and colon. If you’re at risk, remember to get screened, listen to the advice of your medical professionals, and consider including whey protein in your diet.

10 Ways to Cancer-Proof Your Life >>>

COPING WITH STRESS

Are you feeling stressed? Don’t even think about reaching for liquor because studies conducted in the Netherlands appear to have found a far better alternative for those vulnerable to stress. Researchers put 58 subjects through experimental stress and found that those who consumed whey protein experienced fewer symptoms of depression and seemed in a better mood than those who did not. They concluded that there were likely changes in the brain serotonin. Instead of drowning your sorrows in booze, opt for a refreshing whey protein shake.

When Stress Doesn’t Suck >>>

IMPROVED IMMUNE SYSTEM

Want to improve your immune system? University of Alberta researchers found that male subjects involved in strenuous aerobic activity suffered from significantly reduced glutathione levels that could impact on such things as the nervous, gastrointestinal, and immune systems. However, they also discovered that by supplementing with whey protein, the subjects experienced a significantly lesser reduction in glutathione levels. If you like extended cardio sessions, but don’t want to risk a reduction of glutathione levels, combat those effects with whey.

7 Hacks for Creating Healthy Habits that Actually Stick >>>

Complete Training Program built for Hard Gainers who want to gain mass and keep it!

With size comes power, self-esteem and respect from others. But, what if you’re genetically cursed? What if the genes you got mean that you’ll never gain mass like the big guys?

Fear not! While it’s true that there’s a hard-wired genetic component that, if you do nothing beyond your normal existence, you’ll stay small. But there are countless examples of guys out there who we’re small but changed everything and became huge. This is the principle of phenotypes versus genotypes.

SIZE MATTERS AND DON’T LET ANYONE TELL YOU ANY DIFFERENT!

Genotypes are how, if you do nothing different, you’re doomed to be small and stay that way! Phenotypes on the other hand is where the promise of mass gaining future can come true for you. In a very small nutshell, genotype is your genetic code and phenotype is the physical expression of a combination of your genotype and environmental factors. In essence, if you change the forces that your genetics react to, you can literally change how your inherited DNA is expressed.

In this article we’ve laid out key tips on how to create the change that your genetics react to; this will not happen overnight and you must commit yourself to maintaining the increased calories, increased quality of the calories (i.e. superior protein sources) and progressively more intense training.

Training for Mass

Big bodies are the result of big weights being moved in the gym. You have to attempt to be stronger each week, whether it’s increasing the weight or the reps. Handling more weight on all your exercises or doing the same weight but increasing the reps are great indicators that you are gaining more muscle and you’re well on your way to being one with the masses!

It is important that you keep the weight heavy and the sets shorter. Your goal is to continuously expose your genotype (your DNA) to heavy weight for relatively short bursts. As you get used to the weight, progressively increase that weight. You will always need to be forcing your body to adapt to and overcome new levels of resistance (weight).

Eating for Mass

If your a hard gainer, as in you have a very difficult time putting on mass and keeping it on, you have to realize that your genetics predispose you to degrading any muscle that you put on. To prevent this, you have to dramatically increase the amount you eat per meal and you have to increase the frequency of the meals. Hard gainers who have successfully gained mass eat between 5 and 7 meals per day and aim to have their calorie intake at 4,000 to 5,000 calories per day with their protein intake at 2 or more grams of protein per pound of bodyweight per day (if you’re 150 lbs. aim for 300 g of protein).

This sounds tough, and it is. Your body will fight you every step of the way. But that’s how you know that you’re doing the right thing. If it was easy, you would already be huge, right?!

What if I Get Fat?

I hear this all the time. Guys who are smaller than they want to be are worried about getting a belly. Don’t worry! Here’s why. When you up your calories (of high-quality food – NOT ICE CREAM!) your body receives the signal of abundant food and your metabolism along with dozens of other metabolic processes kick into high gear.

In addition, with the consistent increased level of resistance training, you are forcing your body to repair and grow muscle tissue rapidly. This is something that only happens when you are eating tons of food on a regular basis. Your body cannot simultaneously put on solid muscle mass when you are in a caloric deficit (i.e. not eating enough).

Mass-Building Workout

Day 1: Chest/Shoulders/Triceps

• Flat Bench Press/Incline Bench Press: 5 sets of each exercise, pyramiding up in weight and going as low as 4-6 reps on your final two sets.

Flat Bench Press:                              5 Sets                                    8 Reps (4 to 6 on Sets 4 and 5)

Incline Bench Press:                         5 Sets                                    8 Reps (4 to 6 on Sets 4 and 5)

*Take as long as 2-3 minutes rest in between your final two sets, so that you can attack the weight with full intensity and energy.

**Push the weight until it literally can’t move anymore to achieve complete muscle failure.

***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Lateral Raises/Upright Rows: 4 sets of each with the first set being a warm-up set, and then moving into your working sets where you should aim to achieve muscle failure at around the 8-rep mark.

Lateral Raises:                   4 Sets                                    8 Reps

Upright Rows:                    4 Sets                                    8 Reps

*Try using dumbbells, barbells, kettlebells and even plates to perform these exercises for variety.
**Remember your elbows must be higher than your wrists at the top of each of these movements.

• Triceps Dips/Skull Crushers: 4-5 sets of each exercise, pyramiding up in weight and keeping in the 8-10 rep range on your final two working sets.

Triceps Dips:                       4 to 5 Sets                           8 to 10 Reps

Skull Crushers:                   4 to 5 Sets                           8 to 10 Reps

*Keep your elbows from flaring out to the sides, so all the stress is on your triceps.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

Day 2: Rest

Day 3: Quads/Hamstrings/Calves

• Squats/Leg Presses: 5 sets of each, pyramiding up in weight and then doing a drop set for your final two working sets. Start with a weight you can handle for only about 4-6 reps then perform a triple drop set by dropping the weight by about 50 pounds for 3 consecutive sets.

Squats:                                 3 Sets                    4 to 6 Reps

Squats:                                2 Drop Sets         Drop 50 LBS for 4 reps x3

Leg Presses:                       5 Sets                    4 to 6 Reps

Leg Presses:                       2 Drop Sets         Drop 50 LBS for 4 reps x3

*Wear a belt and even use knee wraps to handle the heavy weight, and place the emphasis on the working muscle rather than the knee joint.
**If you don’t feel ill after doing the last two sets, you didn’t go hard enough!
***Pyramiding: Increase the weight up to set 3 (your max) and move to Drop Sets in Sets 4 and 5.

• Stiff-Legged Deadlifts: 4-5 sets pyramiding up in weight and going no lower than 10 reps on your final two working sets.

Stiff-Legged Deadlifts:                   4 to 5 Sets                           10 Reps

*Wear a belt to help keep your back supported and your midsection in check.
**Perform the exercise on a platform so that it allows your range of motion to go past your feet for an extreme stretch to your hams and glutes.
***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Standing Calf Raises: 4-5 sets, with set one being a high rep warm-up set of around 50-100 reps, then go straight to a weight where you can get 10 reps at best for 3-4 working sets.

Standing Calf Raises:                       High-Rep Warm-Up Set                 50 to 100 Reps

Standing Calf Raises:                       3 to 4 Sets                                           10 Reps

*The calves are used all day when you walk and need a stimulus they’re not used to, which is heavy, heavy weight.
**Be sure to use a full range of motion and avoid bouncing on the balls of your feet, hold the stretch and the contraction for a 2 count.

Day 4: Rest

Day 5: Back/Traps/Biceps

• Wide Grip Chins/Barbell Rows/Deadlifts: 4-5 sets of each going to failure on your chin-up sets and pyramiding up in weight for the barbell rows and deadlifts, going as low as 6-8 reps.

Wide Grip Chins:                               4 to 5 Sets                                           6 to 8 Reps

Barbell Rows:                                    4 to 5 Sets                                           6 to 8 Reps

Deadlifts:                                           4 to 5 Sets                                           6 to 8 Reps

*Think of your hands as hooks and grip the barbell with your finger tips to take the biceps out of the movement.
**Focus on the mind-muscle connection with your back muscles, as it’s hard for many to get the right feeling in their backs. It might have something to do with not being able to physically see the muscle working.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Barbell Shrugs: 4-5 sets pyramiding up in weight and going as low as 6-8 reps on your working sets.

Barbell Shrugs:                                                  4 to 5 Sets                                           6 to 8 Reps

*Shrug up and down with no rolling of the shoulders to avoid injury.
**Use wrist straps to help with your grip so you can handle extreme weights during this exercise.
***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Straight Barbell Curls/Dumbbell Hammer Curls: 4-5 sets of each pyramiding up in weight and going as low as 6-8 reps on your working sets.

Straight Barbell Curls:                                   4 to 5 Sets                                           6 to 8 Reps

Dumbbell Hammer Curls:                             4 to 5 Sets                                           6 to 8 Reps

*Focus on using correct form and then use a little cheating to move the weight on your final reps to get as much from your biceps as you can.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

Days 6 & 7: Rest

After you have completed this rotation, it’s time to do it all over again, but this time try using heavier weights or performing more reps on all your sets. A good tip would be to keep a training journal to chronicle the weights you used, so you’re not guessing and short-changing yourself and your gains.

Mass-Gaining Supplements

To build massive amounts of muscle, you have to eat massive amounts of food and supplements with the appropriate products to back up your efforts.

Keeping the levels of protein and calories high enough with the right frequency isn’t easy. What a lot of successful mass gainers have done is take a Mass Gainer like QUICKMASS. It quickly and easily adds 1010 calories in just 4 scoops (for this program we recommend taking 1 serving in the morning and 1 serving post-workout), complete with 60 grams of high-quality protein!

Your can also try stacking HVOL (optional), AMINOCORE, CVOL (Powder or Capsule), CARBION+, VITASTACK and GLUTAMINE (optional) for unbelievable gains in size and strength. Combining these products will not only give you the boost you need to hit the weights hard, it also has all the ingredients needed for repair and growth of new muscle tissue.

IF YOU’RE A HARD GAINER, THERE’S STILL HOPE.

Being large and in charge is not for the faint-at-heart and only the hardcore will take mass to new levels. If you’re a hard gainer, there’s still hope. You have to be consistent and persevere, even if gains are slow. If you tend to put on mass fairly easily, be careful of the type of mass you are putting on. Remember, you can’t flex fat, and quality before quantity counts when you are a bodybuilder looking to get huge.

Conclusion

Train smart, supplement accordingly and enjoy stretching the sleeves of your shirt and having to shop for a whole new wardrobe!