Powerlifting is the quickest way to build strength. Bodybuilding is the quickest way to build muscle mass. Whilst muscle mass and strength are linked, powerlifters are generally much stronger than bodybuilders. The reason for this is because bodybuilders generally train their muscles to a high intensity aiming for a skin bursting muscle pump, where increasing the actual weight used is more of a secondary objective to training intensity. The idea is to make a light weight feel as heavy as possible. Pretty much the opposite applies for powerlifting, where the idea is to use maximum power to lift the heaviest weight possible as fast as you can. In terms of training, typical bodybuilding and powerlifting routines are as follows:

1. Bodybuilding Routine: 4-6 weight training sessions per week, rep range 10-12, time per set 40-60 seconds, 10-20 exercises per session, 1-3 sets per exercise. Routines generally involve isolation exercises, supersets, dropsets, super slow sets, pre-exhaustions, post-exhaustions, etc.
2. Powerlifting Routine: 3-4 weight training sessions per week, rep range 1-5, time per set 5-15 seconds, 4-8 exercises per session, 5+ sets of compound exercises, 2-3 sets of assistance exercises. Routines are based around squats, deadlifts, presses and pulls, with 3-5 minutes rest between sets. A trainee powerlifter usually starts off 2 days per week doing something like:

   5 x 5 Squats
   5 x 5 Bench Press
   2 x 5 Incline Dumbbell Press
   2 x 5 Dumbbell Flies

Prilepin’s Table

Prilepin’s Table shows the optimum range of total sets and reps on a particular compound exercise like squats, relative to your 1 rep max for building power in minimum time. Watch this:

Applying Prilepin’s Table to the bench press over an 8 week cycle, you would start in the 65-70% of your 1RM range, aiming for maximum speed with control completing the relevant number of sets and reps. Build up to 90%+ of your 1RM by week 5 or 6. Continue aiming for maximum speed under control, but by now, your total reps will be about 7 over 4-7 work sets. The aim would be to smash through your plateau, so that you can return back to your bodybuilding routine, lifting heavier weights, thereby achieving a higher intensity and stimulating more muscle mass.

Assuming:

1. your diet contains plenty of clean calories and is moderate to high carb and high protein – use protein supplements!;
2. you sleep 8 hours every night; and
3. you train with maximum effort

then you should gain a lot of strength over the 8 week cycle. Personally, I gained 37.5Kg on my bench 1RM and bigger numbers on the squat and deadlift.

You don’t get that same tight muscle tone with powerlifting and the higher carb diet results in fat gains, but as a bodybuilder, you should know how to shift the fat and retain the muscle shouldn’t you??! If not, read some of our other articles.

Regards,

Martin Procter

If you are trying to pack on some extra muscle mass, but getting nowhere, then why not try copying what some of the guys have done from Promart Supplements? Some simple changes to your diet and training and you will see quicker size and strength gains than ever.

1. Increase your daily protein intake to at least 1g of protein per pound of bodyweight per day, using a quality whey protein powder such as Allmax Isoflex – Whey Isolate
2. Add a small sprinkle of sunflower seeds and pumpkin seeds (high in protein and good fats) to your protein shakes 2-3 times per day (using blender)
3. Increase carbohydrates in your diet by eating more noodles, pasta, rice, potatoes, rice cakes, spaghetti, bread, etc.
4. For supper, have 2 slices of wholemeal toast with peanut butter and a pint of semi skimmed milk before bed
5. Go to the gym 2 or 3 times per week, no more


Lift Heavy Free Weights For Bigger Muscles

6. Lift extra heavy weights for 5 sets of 5 reps on two big exercises, such as squats, deadlifts, bench press, barbell rows, dips, pullups, etc., followed by 2 sets of 5 reps on two assistance exercises, such as triceps extensions, close grip presses, standing barbell curls, calf raise, shrugs, pulldowns, etc.
7. Use perfect form, warm up for each exercise, then lift with maximum power, using minimum effort on the negative phase of each rep. Form MUST be perfect, or you will get injured, resulting in you losing all the hard earned muscle you gained to start with.

You should be able to increase weight for about 6-8 weeks with the above power lifting style training tips. Aim for 5% extra weight per week. After 6-8 weeks, you will be more than ready to go back to slower, more emphasised reps, as it can take its toll training as above. You may gain a little bit of fat, but it’s worth it for the extra muscle size and strength. Once you go back to bodybuilding, you can cut your carbs a bit and maybe add a bit of early morning cardio to show all the new muscle.

Regards,

Martin

Whether you are a bodybuilder or a powerlifter, when you are trying to gain significant additional muscle mass, you absolutely have to consume extra calories. If you have been following the Promart Blog for a while, then you will also know for every extra 100 calories you consume per day, the calories should come from 12-13g carbs, 7-8g protein and about 2g fat (= 50/30/20 macronutrient split). Consuming about 20 calories per day for every pound of bodyweight on a 50/30/20 split, will allow your body to gain lots of muscle if you give your muscles the required stimulus for growth, i.e. heavy, multiple joint, compound lifts for low reps, with explosive power.

This is the routine I am following, as you can see on My Journey from being a Bodybuilder to becoming a Powerlifter. Whilst I am gaining muscle and strength at the fastest rate of my whole life, I have also gained fat, not much – just an inch or so over my abs, but I have more fat on my stomach than ever in my life. Being honest, I’ve had a few big mac meals with milkshakes over the past couple of weeks and whilst my diet has been good, it’s also been bad. I therefore have the issue where I am getting strong, but also getting fat – and I don’t like it!

Fat Burning Proposals

To get rid of the fat, this is what I am going to do and you could do the same…

1. Cut sugar out of my diet completely, other than a small piece of fruit (fructose in fruit is a type of sugar) on a morning and after training when a small amount of sugar isn’t a problem
2. Cut out any food that isn’t cooked from basic ingredients at home – this results in less sugar, less salt, less bad fats, more good fats, more fibre, more vitamins and minerals, more protein, etc.
3. Spread my calories out more throughout the day, to avoid allowing my body to store the additional calories as fat
4. Use an ECA stack fat burner (Universal Animal Cuts, p.s. discount code is “march3″) to raise performance and burn more calories
5. Drink much more water to increase hydration for better lifts and to increase metabolism
6. Drink green tea without sugar, instead of tea and coffee with sugar to increase metabolism
7. Do a 40 minute jog at 5:30am, four mornings per week to burn fat at the most suitable time of day and most hormonally correct time of day for fat loss

I will continue powerlifting, but the fat burning proposals above should allow me to reduce body fat a few percent in a few weeks, to bring back my definition and get rid of my gut. I won’t cut my calories though or train differently, so I should continue to progress on the weights. I am going to start using Quickmass, as it offers lots of benefits in terms of powerlifting and bodybuilding, but I will use half servings twice as often to fit in with point 3 above.

Regards,

Martin Procter
Promart Supplements

My Bodybuilding Background

I’ve been training for a lot of years now. For the first couple of years, I just did lots of curls and bench presses in my garage, whenever I felt like it. As I became more committed to my training, I read lots of magazines, online guides, bodybuilding books, etc., which led to me incorporating squats into my training program. I got results, very good results, so put more focus into my squats, leading to better results. However, I never really did deadlifts that often. About 7 years ago, I combined deadlifts into my training program and my results improved massively.

The Barbell Deadlift

Barbell deadlifts are the best mass gaining exercise, closely followed by the squats in my honest opinion. Not only does a heavy deadlifting workout boost your testosterone levels, but it also works pretty much every muscle in your body, as a unit. There are so many variations on the deadlift, that you will always get good results and never really plateau on this exercise (as long as your diet and rest are perfect).

For best results, I recommend using a weight which is around 75% of your 1 rep max and following a powerlifting style, such as 5×5, i.e. 5 sets of 5 reps. Any heavier and your form can be compromised, leading to injuries. Make sure you follow perfect form, by watching as many videos on Youtube as possible. Power the weight up as fast and as powerfully as possible, keeping your back arched, shoulders back and body tight. Increasing your strength on this exercise will make you stronger on seemingly unassociated lifts, such as the bench press, whilst thickening up your back muscles more than any amount of pullups or pulldowns will ever achieve. You can try higher reps, slow reps, partial reps, etc. to vary the exercise. Just find what works for you and go with it.

Barbell Deadlift Variations

Some people struggle to find good form on the barbell deadlift and round their backs on the lower part of the movement. This is dangerous, as heavy weights can lead to serious injuries over months and years of training. From experience, it seems that people with longer legs and shorter arms and bodies struggle on finding good barbell deadlift technique. Your shins and kneecaps generally take a scraping and even get in the way if you have short arms and a short body compared to your legs and rounding the back seems unavoidable for this type of person. If this applies to you, or you have some other issue with the barbell deadlift, then you should try the Trap Bar Deadlift.

The Trap Bar Deadlift allows you to stand inside the bar and perform deadlifts, with more emphasis on your quads and slightly less on your lower back at the bottom part of the lift. You may be able to lift more weight, safer, using this variation on the deadlift, which will yield better muscle mass gains. If you try this exercise, make sure you start with a light weight and position your hands perfectly centrally, or the bar will twist in your hands. If you get a good grip, you should really enjoy this exercise. Partial deadlifts offer another alternative, but you lose the lower part of the lift, which takes away from the benefits of the exercise.

Deadlift Vs Squats

Both exercises are excellent and should form the basis of all bodybuilding, powerlifting, or other strength training programs. Both squats and deadlifts allow you to work with very heavy weights on a multiple joint, whole body exercise, so provide similar benefits. The squats target the quads and glutes slightly more than the deadlift, but the deadlift works the hamstrings and back muscles much harder.

A good point to consider in favour of the squats though is that when you reach your physical peak, you should generally be able to lift more weight on the squats than the deadlift and more weight means more mass gains. The strongest powerlifter in the world at the moment is Andy Bolton, who can deadlift 1008lbs! His best lifts are (roughly):

• Bench Press – 350Kg
• Deadlift – 450Kg
• Squats – 550Kg

There’s some targets for you! For more information about Andy Bolton, check out his Wikipedia page, http://en.wikipedia.org/wiki/Andy_Bolton.

Regards,

Promart Supplements

If you are new to training and want some very brief advice as to how to get started, then here is what you need to do…

Everything You Need To Know In Just 1 Paragraph!

Lift heavy weights for 10-12 reps per set, for 12-18 total sets per session for the first 2-3 weeks, then go to 3 times per week for a further 4 weeks. Aim to increase weight by 2.5% per week on all exercise (could be more), whilst staying within your rep range. From week 6 decide if you want to go into bodybuilding (for appearance then strength) or powerlifting (for strength then appearance). Either route, you need a good diet with plenty of protein, i.e. at least 1g per pound of bodyweight per day, every day. You need 15-20 calories per pound of bodyweight per day (depending upon the individual) to increase muscle mass and gain weight. Plenty of sleep, water, fruit, veg, no stress, no alcohol, plenty of effort, strict form and you should make excellent progress.

A Typical Training Routine for the First Couple of Weeks:

MONDAY
Leg Press – 5 sets of 10-12 reps
Bench Press – 3 sets of 10-12 reps
Shoulder Press – 3 sets of 10-12 reps
Barbell Curls – 2 sets of 10-12 reps
Triceps Extensions – 2 sets of 10-12 reps

FRIDAY
Pulldowns – 3 sets of 10-12 reps
Cable Rows – 3 sets of 10-12 reps
Shrugs – 3 sets of 10-12 reps
Calf Raise – 3 sets of 10-12 reps
Ab Crunches – 3 sets of 10-12 extra slow reps (constant tension)

Training Tips
For your first couple of weeks, I would recommend using machines on moderate weight, so that you get results, but don’t get injuries. Personally, the only time I’ve ever got injured, is during my first couple of weeks back at the gym when I try to lift too heavy, too quickly.

After 2-3 weeks, move onto a 3 days per week program, using free weights wherever possible, with perfect form. The benefit of free weights are that you control the line of movement, rather than the machine. This avoids putting undue stress on your joints by following a fixed range of motion that doesn’t fit with your body. Machines do however keep you close to a good range of motion – especially the higher quality machines from brands such as Sportesse – which is good enough in your first couple of weeks, using lighter weights, to get a feel for the movements and to strengthen up a little, ready for the free weights. There are some good machine exercises that can always be used to good effect, such as Nautilus Pullovers, Cable Rows, etc. but free weights are where you will build the most muscle mass.

Take around 1-2 seconds to lift the weight on each rep and 2-4 seconds to lower the weight on each rep, with no stopping, keeping constant muscle tension and using a smooth rep cadence, with perfect form.

A Typical Training Routine for Weeks 3 to 6:

MONDAY
Squats – 5 sets of 8-10 reps
Leg Press – 3 sets of 8-10 reps
Calf Raise – 3 sets of 8-10 reps
Hanging Leg Raises – 2 sets of 8-10 reps
Ab Crunches – 2 sets of 8-10 reps (hold a small 2.5Kg+ plate on your chest if required)

WEDNESDAY
Barbell Bench Press – 5 sets of 8-10 reps
Shoulder Press – 5 sets of 8-10 reps
Lying EZ Extensions – 3 sets of 8-10 reps
Dumbbell Lateral Raises – 2 sets of 8-10 reps

FRIDAY
Barbell Rows – 5 sets of 8-10 reps
Barbell Deadlifts – 5 sets of 8-10 reps
Pulldowns – 3 sets of 8-10 reps
Barbell Shrugs – 2 sets of 8-10 reps

Further training tips and notes
Each set will take around 40 seconds to complete, so with about 2-3 minutes rest between sets, each workout will last 45-50 minutes, which is perfect. Any longer and your body gets stressed and releases a stress hormone called Cortisol, which is associated with catabolism = muscle loss. Keep workout under 50-55 minutes and follow them up with a protein shake to keep your body in an anabolic environment, so it is continually building muscle. Note: this is the reason bodybuilders eat small, high protein meals every 3 hours – to keep their bodies in an anabolic environment – DO NOT underestimate how important this part of your program is to your overall progress.

By the end of week 6, you should have gained a lot of muscle and strength. It is now that you can decide whether to go into bodybuilding or powerlifting, as you will be much more familiar with each exercise and how to lift with perfect form, to avoid injuries. A follow up article to this article will compare bodybuilding and powerlifting routines, with examples and typical progress over the following 10 weeks. A link to the article will appear below when available…

Article link: (will be published on or before 31st March 2011)

Regards,

Promart Supplements

Bodybuilding Meals which are Difficult to Prepare

There are countless websites, magazines and so called experts out there who promote ‘healthy meals’ for bodybuilding, or to enable you to build more muscle mass. However, everywhere you look, you are either given a sales pitch about some new supplement, or the meal isn’t something that the majority of us will ever bother ourselves to consider. I’m talking about meals such as:

Meal 1 – Difficult to Prepare

Ingredients	Picture	Directions
2 Baking Potatoes 1 medium red bell pepper, diced 2 avocados – peeled, pitted & mashed 1/4 cup chopped fresh cilantro 1/4 cup olive oil 2 green onions, sliced 1/2 teaspoon ground cumin 3 tablespoons lime juice salt & black pepper to taste 1 cup grated Cheddar cheese	Avocado Stuffed Jackets	Preheat the oven to 350 degrees F (175 degrees C). Place potatoes on a baking sheet. Bake potatoes for 40 minutes, or until tender, turning occasionally. In a bowl, mix the red pepper, avocado, cilantro, olive oil, green onions, cumin and lime juice. Cut potatoes in half lengthwise, and fluff the centers with a fork. Top with the avocado stuffing. Season with salt and pepper, and top with shredded Cheddar cheese.

Bodybuilding Meals which are Easy to Prepare

The above meal sounds great and would be a healthy choice. But, would you ever make it? I wouldn’t, It’d be too much effort getting all of the ingredients in and cooking it all up when instead you can prepare the following meal…

Meal 2 – Easy to Prepare

Ingredients	Picture	Directions
Ingredients 3 eggs 1 breadcake half a tin of beans	Boiled Egg and Beans on a Toasted Breadcake... mmm!	Directions put 3 large eggs in a pan of boiling water for 9 minutes Warm up some beans in another pan While the eggs are boiling, cut your breadcake in half and toast it and butter it Enjoy!

In the real world, 9 times out of 10 you are going to eat a meal like meal 2, where you have the ingredients in the fridge and you can prepare the meal in 10 minutes. As a bodybuilder, this is what you need, a high protein meal, which is readily available, but for some reason, no other website or any magazine promote easy meals like egg and beans. The nutritional information for meal 2 is below:

You can see from the table, egg and beans on toast gives you the nutrition required for building muscles. There are plenty of calories coming from a complete and high quality protein source, low GI carbs and some good fats. You can reduce the calories and fat by only eating the egg whites, or by scrambling egg whites to go with the beans, with a 6g reduction in protein, so the meal reduces to 460 calories. You can tweak the meal to suit your requirements for whether you are bulking up, maintaining, or cutting.

p.s. Meal 1 is higher fat and lower protein than meal 2 and doesn’t taste too good anyway. In my opinion, consuming meals like meal 2 and supplementing your diet with pine seeds, sunflower seeds, etc. blended in your protein shakes and a palm full of cashews here and there is the best solution to eating healthy and high protein without the hassle. Adding 2-3 meal replacement shakes to your diet per day would also provide your body with more than the RDA of all vitamins and minerals.

Regards,

John, Promart Supplements

CNP Pro Mass Overview

Pro Mass is lean weight gain nutritional supplement, designed and manufactured by CNP Professional, who are based in Manchester, England. CNP Pro Mass comes in powder form, in three tub sizes, 908g (9 servings), 2.5Kg (25 servings) and 4.5Kg (45 servings) and is available in four flavours, Chocolate, Banana, Strawberry and Vanilla. The serving size is 100g in 400ml of water, but you can halve the serve size and mix in 400ml of milk to get double the number of servings per tub, as shown in the table below:

Benefits of CNP Pro Mass

CNP Pro Mass is the perfect weight gain formula for anyone requiring additional calories in their diet. CNP Pro Mass isn’t just about calories though, the calories are all from high quality macronutrients, i.e. CNP’s advanced, time released protein blend, low GI carbohydrates and a small amount of good fats. This combination makes CNP Pro Mass one of the most popular supplements in the weight gainer category.

Taste: Very good taste, nice flavour and texture. Can be used 2-3 times a day for weeks without getting fed up of it.
Cost: Prices vary, but at the time of writing this article, our prices, including delivery are £19.24, £29.24 and £47.24 for 908g, 2.5Kg and 4.5Kg respectively. Other reputable sites may charge £1-3 less, but at checkout add £5.99 for delivery.
Quality: Pro Mass is top quality, there’s no doubting that. However, we wondered whether the carbohydrates should come from a very low GI source such as barley like with Reflex products, but Glycemic Load is more of an issue than Glycemic Index and as such, the difference in Glycemic Load from one serving of Pro Mass if compared to a new Pro Mass, using barley, the most noticeable difference would be the cost. Also, maltodextrin is much more easily digested than lower GI sources and so it can be argued that using a lower GI carbohydrate source reduces the overall quality of the product, whilst increasing the price tag.
Digestibility: No issues reported. CNP products tend to sit well with most people, as long as you aren’t combining them with Nitric Oxide boosters, as excessive arginine can give some people the runs.

CNP Pro Mass Further Information

As shown in the table, you can get twice as many servings if you mix with milk and the nutritional side is not much different. The main differences are that you will be consuming much more sugar, due to the lactose content of milk and getting half as much fibre. Is it an issue? Not really… if you are following a mass gain program and training hard, I doubt you will notice a difference. The main thing is that your Pro Mass will last you longer.

CNP Pro Mass Ingredients and Descriptions

Straight from the CNP website, here are the main ingredients, along with descriptions:

1. Maltodextrin – An easily digestible form of carbohydrate made from natural corn starch. Maltodextrin is the preferred carbohydrate used in energy foods due to its solubility, low taste profile, and quick absorption. Maltodextrin is the primary source of complex carbohydrates.
2. Fibre – A carbohydrate made up from the indigestible parts of plants, which passes through our digestive system relatively unchanged. There are two types of fibre: soluble and insoluble and both will slow down the absorption of carbohydrates and proteins.
3. Whey Protein High Fraction Concentrate – an undenatured fast released protein containing higher levels of growth factors than normal whey protein concentrates.
4. Micellar Casein – This is the only form of Casein (and costs three times the price of whey) proven to be anti-catabolic. This is because of its undenatured properties and slow release into the blood stream enabling amino acids to be on hand for the muscle to repair and grow. The blend of proteins in Pro Mass is very important, the combination of whey (Fast acting) and Micellar Casein (Slow acting) allows a steady stream of amino acids (complete protein) into the blood stream for repair and growth.
5. Medium Chain Triglycerides (MCT) – Medium chain triglycerides are a shorter chain than the long chain triglycerides and are fats (9 calories per gram) that are easier to digest than other fats.

CNP Pro Mass Conclusion

If you want to gain lean muscular weight quickly, whilst following a high intensity weight training program, CNP Pro Mass is the perfect product. Consuming six high protein meals per day is made much easier when you can simply drink a tasty milkshake for three of your six meals. Also, people who struggle to gain weight, will find it much easier when using Pro Mass. It is a great product, from a very well known, long established and reputable manufacturer. However, if you want something a little bit more potent, check out our Allmax Quickmass Review.

When I was about 18 in the late 90s, I started my first proper bodybuilding routine, following the guidance of Dr Ellington Darden PhD in his book ‘Massive Muscle in 10 Weeks’. Dr Darden is most popular for his HIT routines, which are all about high training intensity and this was the basis of the book I was following.

The idea was to train Monday, Wednesday and Friday every week, for 50-60 minutes, with very high intensity, but very slow and controlled reps. There were 10 routines, with one routine per week. Week 1 was something like:

Week 1 Leg Extensions Leg Curl Calf Raise Leg Press or Squat Reverse Leg Raises Lateral Raise Shoulder Press Pullups Barbell Rows Bench Press Triceps Extension Deadlift

"Massive Muscle In 10 Weeks"

The idea was to do 1 work set of each exercise, taking 2 seconds in the positive phase and 4 seconds in the negative phase of each rep, for a total of 7-8 reps, using a weight which results in absolute failure after this many reps. To work out your ideal number of reps, do the bench press to failure on 80% of your one rep max. However many reps you complete beciomes your target rep range. For me, this number was about 7-8.

Anyway, I was hooked on this book and looked at it every day over the first week before and after training. However, I felt as though 13 sets wasn’t enough. But, at the same time, after leaving the gym after each session, I knew deep down, that I could have tried harder. I’m not saying I wasn’t trying, as sweat was dripping off my chin and I reached failure on every set. However, I knew I could get into my muscles more and focus more. Each session for the next few weeks gradually became more intense and I felt closer to the perfect workout every time. I also noticed huge gains on my quads, I’m talking around 1.5-2 inches of muscle in 3-4 weeks. I also gained an inch on the biceps and my delts were bigger than ever. At this point, I was more committed to bodybuilding than ever and I knew it would be a life long passion. Anyway, I continued on the routine, with targeted weeks, starting on shoulder supersets, back supersets or leg supersets, followed by 9-10 exercises like week 1. Unfortunately, around week 9, I broke my wrist playing football on the ice, so I had to take 3 months off training.

When my wrist recovered, the frustration of not being able to train for 3 months made me train more intense than ever and I went up to 15 stones (210lbs) of solid muscle. The only supplements I used were meal replacements, namely CNP Pro MR, 3 times per day and AST VP2 whey protein once per day. My body fat levels were down to around 8%. Anyway, it is about 6 years since I’ve been in such good shape and trying to get back there is tough. I have only been to the gym about 20 times in the past 12 months. When I do get to the gym, I still train at maximum intensity. Perhaps it is related to the mind-muscle link, which I have developed, but when I go to the gym I can train so intense that I’m dizzy within 10 minutes and have to leave. I typically ache for about a week after my first session, but this reduces each session and my time in the gym increases up to 1 hour within about 3-5 sessions and I can look completely different in just a fortnight. The problem is that in the last 12 months, I have stopped and started like this about 4 times, due to work/life commitments.

Anyway, the point I am trying to make in this article is that getting into bodybuilding can happen in many ways, but the best way is to find a good routine, that works for you when you are new to bodybuilding. Massive Muscles in 10 Weeks worked great for me and I recommend it to all of my readers who are new to bodybuilding – if you can get a copy. Getting results makes it all worthwhile. Following silly routines in magazines and training 6 days a week is no good for anyone but drug enhanced genetically gifted pro bodybuilders. If you accept that training harder, but training less is the way forward, then maybe you’ll get into bodybuilding yourself.

Further, whether it is related to the mind-muscle link, muscle memory or any other phenomena, every time I go back to the gym the results come quicker. For me, assuming you eat enough protein and consume a calorie surplus, controlled intensity is the number one factor when it comes to gains in the gym. Don’t let all the other facts and fiction distract you, 95% of what you need to know is covered in the previous sentence.

Regards,

Martin Procter
Promart Supplements

p.s. Other than Dr Darden, there are a number of people promoting HIT style training methods, including Pete Sisco, Mike Mentzer (RIP) and Dorian Yates. Each have their own spin on HIT style training, with Mike Mentzer’s Muscle in Minutes book possibly being the most controversial, recommending up to 10 days between gym sessions. Either he trained 100x more intense than myself, or he had genetics on a par with Ronnie Coleman.

Cytosport Background

Tasty Pre, During & Post Workout Shake

Cytosport are a popular supplements brand, who were established in 1998 by Greg Pickett and his son Mike. Cytosport are huge, especially in America, where they have a 14,000m² manufacturing facility. To visualise the size of their factory, it is roughly the same area as two Wembley football pitches!

The benefits of these huge brands are that they control the manufacturing process in-house from start to finish, so they know exactly what is in their products. They are also amongst the market leaders when it comes to pioneering new processes for the production of the best supplements, as they re-invest their profits into research. Smaller companies who outsource production have no control over quality and have to settle for what is available.

Cytosport Muscle Milk

Cytosport provide a large range of products, and Muscle Milk is possibly the most popular, closely followed by Monster Milk and Cytogainer. Cytosport Muscle Milk is the perfect shake for before, during and after high intensity anaerobic exercise such as bodybuilding. Here is the nutritional information, along with additional statistics regarding other attributes of this product.