Bigger, stronger triceps means you can lift heavier weights on pressing exercises such as shoulder press and bench presses. So, in a round-about way, training your triceps will lead to gains on your pressing exercises, meaning bigger, stronger delts and pecs. You also get bigger arms as a side effect.

Here are some supersets that really add mass and strength to your triceps:

1. Weighted super slow one-rep dips: take 30 seconds to lower and 30 seconds to lift back up
2. Close grip bench press: Use 3/4 of your bench press weight and hold the bar with your thumbs 8 inches apart and keep your elbows close to your sides.
3. Lying EZ Extensions… better known as skull crushers and for good reason! Point your elbows straight to the ceiling and keep them there. Lower the weight by bending your elbow joint only, to isolate the triceps and eliminate shoulder/lat involvement.

Perform 1 of the exercise above at the start of every workout for 3 sets and you should see gains within 2 weeks, assuming your diet is good and you get plenty of rest.

In terms of you diet, you need a calorific surplus, sufficient protein intake, plenty of fruit and veg to optimise your body’s performance and adequate hydration. Protein intake needs to be spread out evenly throughout the day to maximise the amount of protein that can be metabolized. In terms of rest, you need 8-9 hours sleep per night and to avoid stressful situations.

Using protein shakes, protein powder and creatine supplements are all great ways of maximising results.

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Allmax Quickmass Background

Allmax Quickmass - Gain 10 pounds in 10 days

Allmax are a supplements manufacturer based in Canada. They are a relatively new company, but they have an excellent team who are responsible for the introduction of Quickmass, a rapid weight gainer, that claims to give gains of 10 lbs in 10 days.

Quickmass Overview

Allmax Quickmass Label

At 1010 calories per serving, Allmax Quickmass immediately gave the impression of being another cheap, low quality weight gainer, full of fat and high in sugar. But, looking at the label and reading forum reviews, etc. it appeared to be the exact opposite. Quickmass provides a whopping 56g of high quality protein per serving from 8 different sources, including whey concentrate, isolate, hydrolysate, calcium caseinate, micellar casein and egg albumen. Carbs are low GI, easily absorbed maltodextrin, like used in CNP Pro Mass. About 12% of the calories found in Quickmass come from good fats, such as CLA, Flax Seed Oil, Sunflower Oil, Coconut Oil, MCTs and Borage Oil. Also included in the mix is Allmax’s NP5™ technology, which includes Creatine Monohydrate, Di Creatine Malate, L-Taurine and Creatine Ethyl Ester Malate. Every forum post I have read about Quickmass so far point towards it being a great product and we think it will become very popuular in 2011.

Allmax Quickmass – Recommended Usage

Allmax recommend using Quickmass twice per day (4 scoops, twice per day) whilst trying to bulk up. The first serving should be consumed between meals 1 and 2 and the second serving should be consumed as a post workout shake. If you want to maintain your weight, then simply use Quickmass at the same times, but halve the serving size to 2 scoops. Consuming such high amounts of carbs with the creatine and protein makes the best use of the creatine and you really should see some huge gains in short time. Just make sure your training is higher intensity than normal by doing extra forced reps, supersets or whatever is needed. Leave your comments to let me know your thoughts on this product. One final point is that we are trialling Allmax Quickmass ourselves but it is the first day today, so no point saying anything other than it tastes great, but you need a blender to mix the all in one shake properly.

Regards,

Martin.

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All-In-One Bodybuilding Supplements Compared

The table below compares the top 13 all-in-one bodybuilding supplements in an easy to use table, which can be filtered to show the highest protein per serving, lowest cost per serving, etc.

All-In-One Bodybuilding Supplements – Promart Verdict*

There is so much competition in the all-in-one bodybuilding supplements category, that there really isn’t much to choose between the products as each brand tries to go the extra mile with the ingredients. However, my favoured products are AST Muscle XGF, CNP Pro Solo and Reflex One Stop, as they are priced reasonably, use low GI carbs, contain extra ingredients such as beta alanine and taurine and taste better than the others. Also, they include reasonable amounts of macronbutrients which can be digested, compared with some of the more extreme products, where the serving sizes are too large to be digested properly, in which case the serving size could be reduced.

Please leave your comments below reviewing any of the above products. I will add your reviews to this article.

Regards,

Promart Supplements

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Protein for Muscle Growth & Repair

Every athlete, bodybuilder and the majority of top flight competitive sports people use protein supplements to provide their body with the nutrients required for muscle growth and repair. Muscle is mainly protein, so obviously to build more muscle, you need to provide your body with the raw materials, i.e. protein.

Protein Supplements Benefits

To consume the amount of protein needed per meal, 6-8 times per day, 365 days per year is virtually impossible without using protein supplements. This is because your food bill would be sky high, your life would be spent in the kitchen cooking, eating & washing up and you would also consume way too many calories from eating so much high protein food, resulting in you getting fat. The perfect solution would be a high protein, low calorie food, that doesn’t require much preparation, is high quality and low cost, whilst being good for your health. This perfect solution is available in the form of protein supplements.

What are Protein Shakes and Protein Powders?

Protein Shakes Vs Protein Powder

Protein Shakes	Protein Powder

Protein Supplements come in many forms, but in this article I am only covering shakes and powders. Protein shakes come in ready to drink cartons, making them ultra convenient, whereas protein powders come in tubs and require blending in water. Both are usually made from milk, i.e. they are mostly made up of the protein from milk, but without the sugars or fats, making them low calorie. Protein supplements are easily digested by the body, making them the best source of protein for muscle growth available… above fish, poultry and beef! Further, protein supplements cost less per gram of protein than normal food sources, with protein powder cheaper than protein shakes. Protein powder can be as cheap as 1.7 pence per gram of protein. Protein shakes cost more as they come mixed in water, making them heavier, hence higher delivery costs.

Protein Shakes or Protein Powder

Both protein shakes and protein powder are as good as each other (if the same product, by the same manufacturer), but personally I prefer protein powder as it has a longer shelf life and costs less. Protein powder should form the base of your supplements programme, with protein shakes filling the gaps, where you need the extra convenience of just grabbing a chilled shake out of the fridge, or where you are away from home and don’t have blending facilities, although a protein shaker cup would allow you to mix your protein powder on the go!

Useful Links about Protein Shakes and Protein Powders

1. Benefits of protein shakes
2. Benefits of protein powder

Regards,

Promart Supplements

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Boditronics Express Whey Comparison With CNP Pro Peptide & BSN Syntha-6

Boditronics Express Whey is an advanced protein powder, which gives the big hitters like Pro Peptide and Syntha-6 a run for their money. Below is a comparison of these top 3 protein powders:

Boditronics Express Whey

CNP Pro Peptide

BSN Syntha 6

Boditonics Express Whey – Cost Effective, Great Tasting Protein Powder

Boditronics Express Whey provides 31g of protein per serving, costing just £0.64 and tasting awesome. You can buy Boditronics Express Whey from our store, with free UK delivery. Pro Peptide and BSN Syntha 6 are fantastic protein powders, but if cost is a factor, go for Express Whey from Boditronics, it is also an excellent product.

Regards,

Brian.

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Promart Supplements are now stocking several new brands of bodybuilding and sports supplements, which will be made available from our site over the coming weeks. These brands of supplements, which are mainly from the USA and Canade include:

1. Allmax Nutrition
2. Champion Nutrition
3. EST
4. Nutrabolics
5. Tapout Sports Nutrition
6. Enzymedica
7. Olimp
8. USN
9. Magnum Nutraceuticals

If you have used supplements from any of these brands before, please tell everyone what you thought, by leaving your comments below. Otherwise, make sure you check back soon, to look out for our special offers during the week we launch the new products.

Regards,

Martin.

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Football Training: Aerobics AND Anaerobics are Essential for Top Performance!

Football is an intense sport, which requires high level of aerobic ability and physical strength. Most amateur footballers perform regular aerobic workouts in the form of shuttle runs, short sprints, circuit training, etc. to maintain fitness levels and endurance, but do not even consider strength training. If you are one of these people, then now is the time to act, because you are not allowing your body to reach it’s true football potential in terms of strength, speed and power. Think about it… who is the best footballer in the world right now? Wayne Rooney, Ronaldo, Messi, Kaka? All of these players have one thing in common – speed, strength and power – especially Rooney. To raise your game and be more like these world class players, you need to include regular anaerobic exercise into your weekly routine. This would improve your shot power, strength on the ball, strength in the air and running speed. Lifting weights for 45 minutes twice per week should be sufficient to achieve the results, without resulting in over training your body. The most effective style of training for increased strength and power is using multiple joint movements, for 8-10 slow, controlled, continuous, smooth reps as below.

Anaerobics: Stick with The Big Movements for the Big Results!

Multiple joint movements include deadlifts, squats, dips, pullups, rows and presses, which increase strength dramatically, when performed with progressive weight over several weeks. Start light, to avoid injury, then aim to increase weight by 2-3% per week on all exercises. Train your legs on a day where the following day is rest, or you will feel slow and lethargic. Train your upper body any day, except the day before a football match. It is always best to have a days rest before a match, to allow the body to recover fully from previous training session. Perform 8-10 high intensity work sets per training session (after sufficient warm ups). Don’t bother with isolation exercises like curls, raises or extensions, they won’t do anything for football.

Enhance your Natural Ability with Protein Shakes!

To enhance results significantly, it is highly recommended that you add a protein powder to your daily diet, to increase recovery and to provide the nutrients to your muscle for growth and repair. Whey protein is a low cost, high quality product that can be used as many times per day as required and will not make you fat. A typical footballer, wanting increased strength, speed and power should consume 1g of protein for every pound of their bodyweight per day, i.e. if you weigh 180lbs, consume 180g of protein per day. It is best to split this protein up over 6 equal servings, i.e. 30g per meal, as your body needs a constant supply of protein every 2-3 hours, or it will resort to breaking down your muscles for protein. If you eat a healthy, high protein breakfast, lunch and dinner every day, then having a protein shake mid-way between each of these meals will provide your body with the required nutrients to retain existing muscle and build new muscle as well. It can be a good idea to buy a protein shaker cup to mix your protein shakes when you are away from home and don’t have access to a blender. All you do is add 1-2 scoops, add some water, shake for 10-20 seconds and drink!

The Premiership and Protein Shakes

I would be very surprised if there are any Premiership footballers out there who do not use protein shakes at least 2-3 times per day. So, the question is – how are you ever going to get to their level, if you don’t even give your body a sporting chance?

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Want More Speed, Strength & Power?

Are you a competitive sports man or woman, wanting the extra edge over your rivals or opponents? Then why not consider using sports supplements such as protein shakes? Sports supplements are intended to address your nutritional shortcomings, thereby boosting your athletic abilities. Below are some examples of sports supplements and when they would be required.

Protein Supplements for Sports People

Whey Protein

The protein requirements of a sports person can be more than double that of the average person, to build and maintain muscle speed, power & endurance. To address this, you can eat a lot more fish, chicken, eggs, beef, etc. which would mean a lot more food shopping, cooking, eating and washing up along with a big increase in your daily calories, leading to a possible increase in body fat. Or, you could supplement your existing diet with a whey protein shake 2-3 times per day, typically costing just £0.35 per serving and only containing 100 calories per serving.

Creatine Supplements for Vegetarians

Micronised Creatine

Another example would be a sports person who is a vegetarian, as their diets do not include foods such as beef, which contain creatine. Creatine is required by the body, for use in the muscles during high intensity physical activity. If your diet is lacking in Creatine, your performance will also be lacking. Creatine has undergone more research than any other supplement and is has been shown to give no adverse side affects, other than an increase in muscle size, strength and power. However, as more water will be drawn to the muscle when supplementing with Creatine, it is essential that you drink 8-10 glasses of water per day, to avoid dehydration. Creatine gives best results for vegetarians, but it also gives results to non-vegetarians, making it one of the best dietary supplements available for any physical sport, with noticeable speed and strength improvements within 7 days.

Meal Replacement Shakes for Sports People with Poor Diets

CNP Meal Replacement

A third example would be a sports person who does not manage to get enough fruit and veg, or protein in their diets. The answer would be to supplement your diet with a meal replacement shake in between regular meals. A typical meal replacement shake contains around 40g of protein as well as 100% of the RDA of most vitamins and minerals. As meal replacement shakes are in liquid form, the nutrients are absorbed better than regular multivitamins that come in tablet form. Vitamins and minerals are required by your body for important processes, and, as they cannot be stored by the body, they needed to be included in your daily diet.

Where Can You Buy Sports Supplements in the UK?

A complete range of sports supplements, including protein shakes, creatine and meal replacement shakes are available at low cost, with free UK delivery from our Sports Supplements website.

Regards,

Martin

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CNP Pro Solo

Pro Solo Overview

CNP Pro Solo is an “all-in-one” bodybuilding supplement, which contains all of the main ingredients required by the body to gain lean muscle size and strength. All-in-one supplements are the most convenient and cost effective way of meeting the nutritional requirements of busy people involved in high intensity sports and bodybuilding. This enables people who do not have the time or the desire to use several different supplements throughout the day to get all the nutrients they need from a quick shake in the morning and another in the evening.

Why Pro-Solo?

Pro Solo is manufactured by CNP Professional, who are a well established bodybuilding & sports supplements company, with a very large following. They have built their reputation based upon the quality of their products and their research into protein absorption and protein synthesis. Pro Solo is one of CNP’s most recent products, which was only first released in 2009, as a rival product to Maximuscle Cyclone and Reflex One Stop, which have both been around for quite a few years now. The difference with Pro Solo is that it has been designed to be a better product and give better results than the competition. When comparing all-in-one ingredients, most have 25-30g of protein and 5g creatine, with variations on the remaining ingredients. This is where Pro Solo stands out, as it contains 8 additional muscle building ingredients, each of which are described below.

Pro Solo Ingredients & Benefits

CNP Pro Solo Serving Size, Flavours & Cost

Pro Solo comes in Strawberry and Choclate Orange flavours in a 1.2Kg tub, providing 20 servings, lasting 10 days when used twice daily – you can expect significant muscle gains within 10 days with this product. Pro Solo is available with free next day delivery from our website, when ordered before 2pm. Also, we will price beat any genuine UK delivered price on this product! To see the product page, click here – CNP Pro Solo

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Sci-MX Omni MX

Sci-MX Omni MX is a powerful all-in-one bodybuilding supplement that contains the most effective ingredients required for building lean muscle mass, such as creatine monohydrate, HMB, L-Glutamine, Beta Alanine and much more. Each serving also delivers 35g of Sci-MX’s award winning gradual release protein.

Everyone knows that the most popular all-in-one supplement is Maximuscle Cyclone, but with Omni MX, you get everything Cyclone offers, along with some additional muscle enhancing ingredients, whilst tasting much better and costing slightly less per serving.

Sci-MX Omni MX – Usage Instructions

Omni MX should be used twice per day, ideally taken first thing on a morning and immediately after training. On non-training days, consume your second serving around the time you would normally leave the gym, but mid-way between normal meals.

Sci-MX Omni MX – Nutritional Information

Combining Sci-MX Omni MX with a high intensity training programme, a proper bodybuilding diet and plenty of sleep will allow you to make considerable muscle size and strength gains within a couple of weeks. Repeat orders from customers, along with their feedback suggests that Omni MX is the best all-in-one product available. Sci MX Omni MX is availabe from our store at the cheapest UK price, with free delivery.

Regards,

Brian

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