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High Load vs Low Load Training

This study found that performing 3 sets to failure at 30% 1RM and 80% 1RM lead to similar growth. Light weights can cause just as much hypertrophy as heavy weights as long as you perform sets to failure! However, if gaining strength is your goal, you should stick to heavier weights as this study found […]


Beetroot is a common addition to many pre-workout blends as it has been shown to increase nitric oxide production which can enhance blood flow and pumps. This can also benefit endurance performance, but likely won’t have any immediate effect on strength or size gains. There are several ways to take beetroot to get the optimal […]

Vitamin D

Extra vitamin intake hasn’t always been shown to be important for athletes or bodybuilders except in the case of Vitamin D. This vitamin has been shown to slightly improve testosterone production and may improve recovery from exercise and increase muscle strength. 3000-5000 IU per day appears to be the optimal dose for receiving positive benefits. […]

Vitamin C

Vitamin C is a popular antioxidant and immune system booster. Its antioxidant properties, however, make it unsuitable for ingestion around a workout. Antioxidants can reduce oxidative stress that accumulates during exercise. Oxidative stress may act as a growth signal, so reducing the amount can impair gains. Take your Vitamin C dosage at least 4-hours away […]


The amino sulfonic acid, taurine, is one of the most abundant chemicals in the body. Taurine has been shown to act as an antioxidant and can improve endurance performance and increase repetitions to failure during strength training. However, antioxidants have been shown to impair muscle growth, so bodybuilders may not want to take taurine. Endurance […]


Athletes and bodybuilders require a much higher intake of sodium than sedentary individuals as sodium is the main mineral lost through sweat. A hard workout can easily cause 1-2 grams of sodium to be lost through sweat. How do you replenish sodium? Table salt is the best way, as sodium makes up about 40% of […]


Resveratrol is produced by grapes and is found in red wine – this is why red wine has been associated with health benefits. You can also take resveratrol in supplement form which has many health benefits! Shoot for 20mg/day and stay away from higher doses as they can negatively impact heart health. Resveratrol probably won’t […]


Melatonin is a popular supplement that many use to improve sleep. While melatonin has not been shown to directly improve sleep quality, melatonin can decrease the amount of time it takes to fall asleep and can decrease body temperature – both of which are important for increasing sleep time. Not all will respond to melatonin, […]

Magnesium Glycinate

Magnesium is involved in over 600 enzymatic reactions in the body and plays a crucial role in insulin sensitivity. Supplementing with magnesium may help improve performance and gains! Source: Antonio, J., & Stout, J. R. (2002). Supplements for strength-power athletes. Human Kinetics. Champaign, IL.


L-Citrulline is one of the most effective nitric oxide boosters found in many pre-workout formulas. Not only does L-Citrulline help produce massive pumps, but studies have also found L-Citrulline to have potential performance benefits as well. Shoot for 3-6 grams 30-minutes before your workout. Source: Willoughby, D. S., Hwang, P., & Willoughby, D. S. (2015). […]

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