For many athletes and lifters, taking a pre-workout supplement is a crucial part of their training ritual. But if you look around the gym or watch training videos online, you’ll see people taking them at different times: everything from “at home before I get in the car to drive to the gym” to “right before I pick up the weights and do my first warm-up set.”

If you’re like Vince Sant and you like to slam a pre right before you start training, there’s nothing wrong with that. But for most people, it’s not the ideal way to see the real benefits across the entire workout — which are things like controlling fatigue, helping you stay focused, and allowing you to pump out more reps than you would without it.

Here’s why: Science has shown that the caffeine in a pre-workout takes 15-45 minutes to kick in, and up to an hour to reach peak levels in your bloodstream.

In other words, if you wait until you’re at the gym to take it, you might be several exercises into your workout before the caffeine is doing much. So it might help you with the last round of a tough circuit, or the last couple of exercises in a strength or muscle-building workout, but that’s about it.

If you’re afraid that taking a pre-workout an hour before training will leave you short on energy halfway through your workout, well, think again. Depending on your tolerance, you probably have more like 3-4 hours before the caffeine level in your blood goes down by half — and possibly as much as 6-8 hours.

How to Take a Pre-Workout: If you can remember to, take your pre-workout at least 15 minutes before training, and even better, more like 30-45 minutes before training. And if you can’t remember until your workout starts, that’s OK — it’ll still help boost your energy for hours afterward.

Should I take a Pre-Workout Every Day? 

You don’t have to take a pre-workout every day to see benefits from it. Unlike some supplements like creatine, whose benefits are systemic and build up over time, a pre-workout offers acute benefits. This means it enters your system, and is gone a few hours later.

If you have a decent caffeine tolerance and don’t see negative impacts on your sleep, there’s no reason you can’t take a pre-workout every time you train. Alternately, you could also save it for your most intense workouts of the week, like a brutal leg day, or a pump-focused arm workout or shoulder workout.

Why Should I Take a Pre-Workout? 

The ingredients in pre-workouts — and caffeine in particular — have been shown in study after study to increase strength and endurance, and even to make workouts more effective at burning body fat.

But if you’re wondering why anyone would bother to take a pre-workout supplement, maybe it’s because your workouts aren’t challenging enough to deserve one — yet!

If you’re following one of V Shred’s most popular programs like Fat-Loss Extreme, Toned in 90 Days, or the legendary Ripped in 90 Days, a pre-workout can help you get the most out of every workout. But if you’re looking for a personalized solution, we can help you there, too.

You can get your customized meal plan here or email coaching@vshred.com to get a healthy menu that will fit with your schedule and push your fitness where it’s never been before!

The post When Should I Take a Pre-Workout? appeared first on V Shred.

A few years ago, you’d find people online debating whether creatine “worked.”

There’s no real doubt about that anymore.

Creatine has been shown in study after study to improve strength, power, speed, recovery— pretty much everything that makes a workout better, especially if you are doing one of our programs like Clean Bulk, Ripped In 90 Days, or Toned In 90 Days. 

These days, instead of asking “does it work,” the question has shifted to “Is there a best time and way to take creatine?” It’s a topic that is almost as heavily debated as “Are BCAAs a waste of money” — which you can read more about HERE.

For this article, we are going to clear up any confusion you have about creatine.

Creatine: Before or After a Workout? 

The funny thing about creatine is that there really isn’t a “best” time to take it in regard to your workout. As long as you take between 2-5 grams daily, even on non-training days, when you consume it isn’t as important.

That is because its effects are systemic, meaning that you need to have it build up in your system to work, over a period of days or weeks.

This sounds great, but the only problem with taking a supplement daily is that it can be easy to forget, especially on rest days.

That’s why we recommend taking creatine post-workout on training days: it’s easier to remember. And it’s why we put a precise amount of three different types of creatine in our Sculptnation Post-Workout. There is no guesswork! You get both a clinically studied dose of creatine AND other nutrients your body needs to properly recover after crushing a tough workout all in one scoop.

But if you’re in the “I’ll drink it whenever” camp or would rather slam a protein shake after your workout, we’ve got you covered there, too.

Sculpt Nation Creatine is designed to be a single-dose of the most research-backed form of creatine, which is creatine monohydrate. Each scoop has 5g, which is all anyone needs.

Should I load with creatine?

Some people recommend starting off by taking creatine with what is known as a “creatine loading protocol,” which is typically 4-5 doses a day for five days.

Is it effective? Sure, but unless you’re desperately seeking muscle size, most people should skip it.

Here’s why: Some people experience temporary side effects from creatine loading, like bloating or an upset stomach — and these pretty much always happen during loading protocols.

The answer: Keep it simple!! Just take 3-5 g every single day, and you’ll load your muscles just as well without any of the side effects some experience with “creatine loading.”

Not to mention, supplements only play a small part in reaching your muscle-building goals. You should first and foremost make sure your nutrition is on point. You can find out how much and what you need to eat to reach your goals in the V Shred App for IOS or Android. Make sure you get that squared away before you consider supplementing.

If Creatine Is Necessary For Your Goals? 

If you are looking at all this advice and just saying, “just tell me what to do, please,” that’s why we have the V Shred personal trainer and nutritionist team. 

Maybe you are a female mainly looking to lose body fat and not sure if creatine is needed? Or are an Ectomorph body type and unsure if you need more creatine to help reach your muscle-building goals?

Not only does our expert team make personalized diet and workout plans for thousands of people every day, but they can also help you pick the best supplements for your body type and goals.

You can get your personalized meal plan here or email coaching@vshred.com to learn more. 

The post When Should I Take Creatine? appeared first on V Shred.

Not that long ago, bros in the gym talked about what they called the “anabolic window.” It was a magical-sounding 45-60 minute space where you had to have a protein shake, or else you’d risk your muscles wasting away.

We know better now. Most research has shown that your muscles aren’t in significant danger if you don’t have a shake right away, even if you are doing a tough program like V Shred’s Clean Bulk to pack on muscle mass.

But no, that doesn’t mean it’s not a good idea to have protein powder post-workout. Here’s your best post-workout protein strategy, no matter if your goal is weight loss or pure muscle gains!

Should I Have A Protein Shake, A Meal, Or Both?

The science is clear that if you’re lifting weights regularly, a higher protein diet can help you achieve more fat loss, more muscle gain, and just better results in general. It’s also clear that your body is more sensitive to protein in the hours following a workout— somewhere around 2-3 hours, for most people.

Both of those sound like good arguments for consuming protein pretty soon after a workout.

But does it have to be a protein shake? What about chicken, fish, eggs?

They’re all great sources of protein. The real advantages to having a shake post-workout are more functional:

• Protein is more convenient than packing a meal around
• It’s also light enough in the stomach that you can eat soon afterward

One other benefit: your body uses it more quickly, since whey protein like Sculptnation Protein digests much more quickly than meat.

Our suggestion: keep some protein powder in your gym bag and go ahead and slam it on your way home from the gym. Then have your planned post-workout meal an hour or two later.

Need Some Additional Help Determining Your Protein Needs? 

If you’re not sure how much protein to eat, the macronutrient calculator in the V Shred App for IOS or Android can help you set a daily target to aim for. Getting systematic about this one macronutrient can be a game-changer!

And if this is all just confusing to you, or you are unsure if you need to have both a shake and a meal post-lift, you’re not alone! Our expert team of certified personal trainers and nutritionists at V Shred can create a custom meal and supplement plan that lays out everything you need to reach your goals faster and easier!

You can get your personalized meal plan here, or email coaching@vshred.com.

The post Should I Have A Protein Shake After Working Out? appeared first on V Shred.

What Are Amino Acids And BCAAs?

Amino acids are components of proteins in the human body — and in the protein that we eat. There are 20 different amino acids, and 9 are considered “essential,” — which just means your body can’t make them, so they must be obtained through your diet and/or supplements.

Of those nine, three are branched-chain amino acids (BCAAs); leucine, isoleucine, and valine. “Branched” just refers to their chemical structure.

Don’t worry; you don’t need to memorize any of this. The big takeaway that these three essential BCAAs have been shown to turn on a process called “muscle protein synthesis” — which is how your body repairs and builds muscle tissue. For this reason, they’re popular among athletes — and pretty much everyone else looking to get leaner, more muscular, and recover from tough workouts.

When To Take BCAAs

Because BCAAs are  very low-calorie–like almost zero–and don’t contain any stimulants, there’s really no wrong way to take them. However, if you are just a little strategic, they can be one more valuable tool to help you feel just a little better, especially when calories are low.

When Cutting Calories Or Fasting: If your calories are low, incorporate any type of fasting, or just enjoy doing your cardio on an empty stomach, drinking some before and/or during your workouts is a great way to keep your muscles fueled and lower the risk of your body using its own muscle tissue as fuel.

Take them alone, mix them with a pre-workout, or if you’re working out at night, you could even take them instead of a pre-workout.

Before a workout to combat muscle soreness: If you’re sitting around sore from yesterday’s workout, BCAAs probably aren’t going to do much. It’s important to take them before your workout for this benefit. But research has shown that taking a dose prior to lifting can decrease what is known as “delayed onset muscle soreness,” or that aching muscle pain that sometimes lingers for a day or two after lifting.

Between Meals: Taking BCAAs in between meals, or when you have to skip a meal, can  act as a “bridge” between your higher-protein meals, keeping that muscle protein synthesis going even when you haven’t eaten in a few hours.

When Plain Water Isn’t Cutting It: If you find it difficult to hit your daily water intake goal, adding some BCAAs to your water jug is a great way to encourage you to drink up!

If You Have A Sweet Tooth: Because our BCAAS are so delicious, they are a great way to curb your occasional sweet tooth! And if BCAAS aren’t cutting it, you could try having some of our Apple Cider Vinegar Gummies! They taste like candy and can also help control occasional hunger cravings, give you quick “pick-me-up energy,” and provide digestion and metabolism support.

Need Additional Supplement, Diet, or Exercise Support? 

If you are struggling to engineer your nutrition around your goals, that’s where our team of coaches and nutritionists from V Shred Custom Coaching can help.

Our coaches have made over 1 million meal plans so far, and help thousands of people every day to get fitter than ever and feel great doing it. You can get your custom meal plan here or email coaching@vshred.com, and we’ll set you up with the perfect coach for you.

The post When Should I Take BCAAs? appeared first on V Shred.

Your leg day workout is crucial in achieving a symmetrical, good looking physique.
Ready to grow? Here’s your mass-building leg workout!

It’s all too common for people to skip a leg day. Because… well… leg workouts are hard, and then there’s the all too familiar “waddle” that comes in the days to follow. But here’s the thing… when you hit your legs hard enough to make them grow, the rest of you usually gets bigger, leaner, and more muscular, too!

This all-around muscle-building leg workout is built around the best exercises for quads, hamstrings, glutes, and calves. Hit it with everything you’ve got once a week, and it will be enough! Ready to build and toughen up those chicken legs? Let’s get to work!

Just remember: if you are looking to build your dream physique, you have pay some attention to ALL muscle groups! You can dial in your entire training week with Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Leg Day
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

Ultimate Lower Body Workout for Big Legs

Warm Up:
You should never hit the weights without a proper warm up and warm up sets – especially on leg day!

Exercises:
A. Barbell squat 4 sets, 6-10 reps (rest 2 min. between sets. Lighten the load after the first two sets)
B. Hip thrust 4 sets, 8-12 reps (rest 2 min.)
C. Weighted walking lunge 3 sets, 10-14 per side (rest 90 sec.)
D. Lying leg curl 3 sets 8-12 reps (rest 1 min.)
E. Calf raise 4 sets, 15-20 reps (rest 1 min.)

Successful leg mass building relies on a 4-point rule. First, you must start the workout with the most strenuous exercises and the heaviest weights. Second, you have to hit the thighs from different angles. Third and fourth, you need to keep every routine’s volume high and train at least some of the movements to muscle failure.

Leg Workout Exercises

1. Barbell Squat

(4 sets, 6-10 reps)

Make a hip-width stance with your toes facing slightly outward. Support the barbell on the top of your trap muscles, chest up, and head facing forward.

Bend your knees slowly, while driving them outward and keeping your back straightened. Hinge your hips and your knees will move forward. Make sure the bar moves in a straight line up and down.

Slowly keep the weight on your heels and push up to go back to your initial position.

2. Hip Thrust

(4 sets of 8-12 reps)

Lie with your upper back supported on a bench, and your feet planted firmly on the floor. Hold a barbell across your hips. Slowly lower your hips down to the floor. Only low enough that your glutes and hamstrings remain in constant tension. Power back up while pressing through your heels and squeezing your glutes at the top.

3. Weighted Walking Lunge

(3 sets 10-14 reps per side)

Begin with a hip-width stance holding a dumbbell in each hand.

Put one leg forward, bending your knees to lower your hips. Dip until your back knee nearly meets the floor. Keep an upright posture, and avoid moving your front knee past your toes to avoid injury.

Put your weight on your front foot’s heel and ascend from the lunge. Switch sides and repeat.

As you exhale, extend your legs fully using your quads. Keep your back flat on the padded seat during the movement. Pause and squeeze for a moment and then slowly retreat to your original position.

Repeat until you finish the set.

4. Lying Leg Curls

(3 sets, 8-12 reps)

Lie face down on the machine and place your feet under the foot pad — a few inches below the calves. Grab the machine’s handle, keep your torso flat, and stretch your legs fully.

Keeping your upper legs on the pad, curl your legs as far as you can while you exhale. Pause for a second after fully curling your legs. Go back to the original position as you inhale.

5. Calf Raises

(4 sets, 15-20 reps)

You can do these seated or standing. Plant the balls of your feet firmly on the step with your heels extending over the edge. As you exhale, raise your heels as high as you can, feeling your calves flex. Pause for a second and lower your heels to return to your initial position.

To make the most out of this leg day workout routine — choose loads that let you hit muscle failure within the repetitions you set. If you want to cut the workout short, you can leave out the hamstrings or calves exercises (or both) and train them on another day.

Want to Grow? Eat Like You Mean It

A well-structured leg day like this one can–and will And don’t forget about NUTRITION! You can train like a beast and give your workout 110% — but if you aren’t fueling your body, you won’t see the best results from your hard work!

In addition to a nutrition plan catered to your specific body type and mass building goals, we suggest an inta-workout supplement like Sculpt Nation BCAAs and a fast acting post workout formula like Sculpt nation POST WORKOUT.

If you are serious about putting on size and are looking for a new full body program, check out Vince’s best-selling ready to download CLEAN BULK program.

Do you have any leg day tip you might want to share? We’d love to know them in the comments section below!

Up Next: How To Do Squats With More Weight | Exercises For Knee Pain

The post Ultimate Leg Day Workout | No Chicken Legs! appeared first on V Shred.

If you have always been described as lanky, skinny, petite, or you find it hard to put on muscle or gain weight, even though you feel like you’re eating a ton, then chances are you have what is known as an ectomorph body type. 

Ectomorph is one of the three common body types:

• Ectomorph
• Endomorph
• Mesomorph

It’s not uncommon for people to have characteristics of two or even all three body types, but most people generally fall into one body type more than the others. And you can definitely change some aspects of your body type!

This guide will explain traits of an ectomorph body type, the best ectomorph diet, and how this body type should train to achieve their health and fitness goals. 

WHAT IS AN ECTOMORPH BODY TYPE?

Ectomorphs are typically long, lean, and thin with small joints. They also tend to have a hard time gaining weight and putting on muscle – hence the nickname “hard-gainer.”

Many ectomorphs have low levels of body fat, but some do not. These people are often described as “skinny fat” because they appear thin but have more body fat than muscle.

Here are a few other tell-tale signs that you have an ectomorph body type:

• Slender waist
• Narrow hips and shoulders
• Small joints
• Long, thin legs and arms
• Generally not very strong 
• Fast metabolism

To give you a visual example of what this body type looks like, many fashion models, distance runners, and even some basketball players fall into this body type category. 

Being an ectomorph has more to do with your bone structures and proportions, which you can’t change. But you can still pack on muscle and change the shape of your body with a strategic diet and exercise plan that will work with your body type instead of against it!!

What type of diet is best for an ectomorph? 

Since they typically have a fast metabolism, it’s often assumed that ectomorphs can eat whatever they want and not gain weight. To an extent, this is true, but ectomorphs should still be cautious as to what and how they eat.

Ectomorphs often need a higher calorie diet and tend to respond well to carbs. Don’t skip out on them if you’re looking to gain weight! A few to keep in mind include: 

• White or sweet potatoes
• Quinoa
• White or brown rice
• Beans
• Oats
• Whole Wheat Bread
• Fruits

High-calorie nut butters can also be an easy way for ectomorphs to add calories to their diet. They also need plenty of muscle-building protein, and should almost always have a post-workout protein shake. In short, they need quality calories – and plenty of them! . 

A balanced diet, on the higher end of carbs, is probably your best dieting approach if you’re an ectomorph. You can see the best macros for an ectomorph to gain weight by using the macro calculator in the V Shred app for iOS or Android. 

But this doesn’t mean ectomorphs can get away with only eating processed, high-sugar, junk carbs! They still need to primarily choose healthy sources, such as fiber-rich fruits, veggies, and whole grains.

In addition to protein, some of tried-and-true supplements for ectomorphs include: 

• Creatine for muscle and strength gains
• A pre-workout to help bring intensity to workouts
• A test booster to help optimize your muscle building hormone testosterone 
• Digestive enzymes to help process all that food you’re cramming in

THE BEST TYPE OF EXERCISE FOR AN ECTOMORPH BODY TYPE

Ectomorphs often face a difficult time building muscle and strength. A strategic weight-training routine using heavy weights is critical for the ectomorph.

One of the best styles of training to achieve this is by doing hypertrophy training. The V Shred program Clean Bulk is a great example of this style of training. 

“Hypertrophy” is just the scientific name for muscle growth. There are numerous methods you can use to start making it happen in your body, but these are the big ones: 

• Work out with weights on a regular basis
• Take at least one set of each exercise close to the point of muscle failure
• Train each muscle group at least twice a week 
• Do the majority of your lifting in moderate rep ranges like 6-12 reps per set
• Use a mixture of compound and isolation exercises
• Focus on progressive overload: gradually increase the weight, frequency, or number of reps. 

When it comes to cardio, ectomorphs still need to include some low-intensity sessions each week for cardiovascular health. They just need to be careful to not overdo it, or they risk burning calories that could be better used to build muscle! 

Ectomorphs should perform 20-30 minute cardio sessions 2-3 times a week and try not to let their heart rate get too high — somewhere between 50 – 70% is ideal. 

ARE YOU AN ECTOMORPH, MESOMORPH, OR ENDOMORPH?

Even if you carry some excess body fat, if you have always been on the thin side and have a hard time putting on muscle — you are most likely an ectomorph.

If ectomorphs aren’t prioritizing healthy foods and staying active, many can still have excess body fat (mainly belly fat) -which can make it confusing to figure out if this is really your body type. 

That is why we created a FREE BODY TYPE QUIZ that anyone can take that will help you determine what body type you have.

It’s only a few questions; you get your results instantly and will even be given free tips for the ideal workout style and diet for your lifestyle and goals!

After taking the quiz, if you discover that you are an Endomorph or Mesomorph, check out the blogs we did on those body types.

• Mesomorph
• Endomorph

If you are still confused about what your body type may be and the best way to eat and train to see the best results, reach out to our team at coaching@vshred.com. We would be happy to help you create a custom workout and meal plan! 

The post Ectomorph Body Type: Diet and Workouts for Weight Gain appeared first on V Shred.

You Don’t Need a Gym To Grow Your Arms!
This Arm Workout Will Challenge Your Muscles With Only Dumbbells

Building bigger arms is not rocket science. You don’t even need machines and barbells! A rock-solid arm workout can be achieved with some dumbbells and the correct execution of the right exercises.

This superset arm workout for biceps and triceps handles the “what to do part.” And the tip guide below will tell you how to do it! Then it’s just up to you to put in the effort and eat for growth. (PS: the V Shred App has a customizable calorie and macronutrient calculator that you can set for muscle growth. Download it for your Apple or Android device, and the nutrition part is done, too!)

If you are looking to put on mass all over your body to achieve a balanced physique, you’ll need this arm workout and a few others! That’s why we consider it the perfect way to end a week of Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest Day or Steady State Cardio
Thursday: Ultimate Shoulders
Friday: Ultimate Legs & Glutes 
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

Biceps & Triceps Workout for Big Arms

Superset 1
A1: Dumbbell triceps press 3-4 sets, 10 reps (no rest)
A2: Seated hammer curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 2
B1: Dumbbell skull-crusher 3-4 sets, 10 reps (no rest)
B2: Supinated curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 3
C1:Dumbbell Overhead Extensions 3-4 sets, 10 reps (no rest)
C2: Concentration Curls (3-4 sets, 10 reps (rest 90 sec.)

All you will need for this workout is some dumbbells, so you can do it almost any gym or even at home.

Before you get started, you may want to consider taking a quality pre-workout! Our go-to is to slam some Sculpt Nation PRE about 15-20 minutes before training. The ingredients in this one-of-a-kind pre are engineered with the best workouts in mind–that means long-lasting energy with zero crash, a crazy pump, and increased endurance so you can grind out more reps!

Bigger Arms Workout Exercises

Dumbbell Tricep Press Superset with Seated Hammer Curls

Starting laying back on a bench,  hold the dumbbells with your arms straight up and palms facing together. From there, bring the dumbbells down until your elbows are at 90 degrees. Make sure you are squeezing your elbows inside to protect your elbows target your triceps more. Do 10 reps.

Then sit up and do seated hammer curls. This means you’ll keep your palms facing in as you curl the weight up. You may do these alternating or both arms at the same time. Focus on the squeeze of the biceps rather than just lifting the weights up. Do 10 reps each arm.

Dumbbell Skull-crushers Superset with Supinated Curls

First, lay back on the bench with the dumbbells out above your head. From there, keep your elbows elevated while you bend them and lower the weight behind your head. Then, using your triceps, extend your arm back up and squeeze at the top. Repeat for 10 reps.

After that, you will go straight into supinated curls sitting on the bench, just like the seated hammer curls. But instead of having your wrists facing in, turn them forward. From there, continue to keep your wrists turned forward as you curl up. Do this for 10 reps on each arm.

Dumbbell Overhead Extensions Superset with Concentration Curls

Start by grabbing just one dumbbell. This dumbbell is going to probably be heavier than the rest because you are going to use both arms with it. From there, raise the dumbbell above your head, then lower it back behind your head while keeping your elbows elevated. Do this for 10 reps.

After that, remain seated on the bench. Grab a dumbbell with one hand and lean over your legs. Placing the back of your upper arm against the inside of your thigh, hang your arm with the dumbbell down between your legs. From here, = use your leg as a “wall” and curl the weight up. Squeeze the weight to the top and return back in a controlled manner. Repeat for 10 reps on each side.

Don’t forget proper post-workout nutrition!

What you eat after a tough workout is crucial, no matter your goal. But this is especially important if you are looking to grow! Your body needs specific nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength.

POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

But you can’t only rely on supplements. If you want to grow, you have to have a nutrition plan that matches your goals!

To figure out your own unique calorie and macro needs – check out the calorie and macronutrient calculator in our V Shred App. Download it for your Apple or Android device to ensure you are eating enough to reach your muscle-building goals!

The goal is to eat enough to support your gains without gaining excess body fat. This can be tricky. To help take out all the guesswork, consider hiring a V Shred custom coach. Our team of certified nutrition and fitness coaches can create a personalized muscle-building meal plan to fit your budget that will help you reach your goals even faster!

If you are looking to add muscle mass you can also check out our BIG ARMS or CLEAN BULK programs. They are ready to download workouts that are designed to help you pack on muscle in no time.

If you enjoyed this workout make sure and send it to a friend and let us know in the comments what you want to see next! 

The post Best Arm Workouts with Dumbbells for Bigger Arms appeared first on V Shred.

Back and biceps go together like steak and potatoes, or a summer day  a stringer tank. This is a day of your training week worth looking forward to… and it’s worth doing right! But the best back workouts for mass aren’t just about heavy lifting, and the best biceps workouts for mass aren’t just about chasing the pump (although that’s definitely part of the fun). You need to do the best exercises, and do them right! Vince will show you how in this in-depth video guide. Find out which exercises you need to add to your next pull day workout and how to execute them properly!

If you are looking to pack on mass, don’t just focus back and biceps! Dial in your entire training week with Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Legs & Glutes
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

For a demonstration on the proper form of each of the exercises in this back and biceps workout, watch this video from the V Shred YouTube channel!

Ultimate Back and Biceps Workout for Muscle Gains

A. Pull-up 3 sets, 8-10 reps (do machine-assisted pull-ups if necessary, rest 90 sec.)
B. Bent-over barbell row 4 sets, 12, 10, 8, 6 reps (rest 90 sec.)
C. Straight-arm pull-down 4 sets, 15, 12, 10, 8 reps (rest 60 sec.)
D. Seated cable row, neutral grip 4 sets, 10-12 reps (rest 60 sec.)
E. Preacher curl 4 sets, 10-12 reps (rest 60 sec.)
F. Alternating dumbbell curl 4 sets, 10 reps per arm (rest 60 sec.)

Back Workout Exercises

1. Pull-up

Pull-ups are one of the best back exercises, and it’s a great way to warm up all of the muscles on your back. To do this correctly, make sure to lead with your shoulders and squeeze your elbows into your side. Avoid swinging and kicking your legs to keep the focus on your back muscles. Do 3 sets of 10 reps.

2. Bent-Over Barbell Row

Bent-over barbell rows are popular in a lot of back workout routines, especially for bulking up. This compound exercise works multiple muscles on your back simultaneously. Do 4 sets, decreasing your reps with each set.

There are 3 big mistakes we see most people make when performing this exercise. Check out this video to ensure you are using proper form.

3. Straight Arm Lat Pull-Down

This exercise is great for your lat muscles. Try to keep weight at a minimum to keep the focus on the lat muscle instead of the triceps. Make sure to keep elbows slight bent and keep your chest out. Do 4 sets with decreasing reps with each set.

4. Seated Cable Row, Neutral Grip

For this back exercise, make sure to keep your chest pushed out while pulling back on the cable. Pull back with your elbows by your side instead of flaring them up and out. Do 4 sets of 10-12 reps.

Intra-Workout Supplements

One tip you may not hear often is the importance of taking am intra-workout supplement. Halfway through your back and biceps workout, it could be beneficial to take some quality BCAAs. These are building blocks of protein and will instantly help with muscle recovery, fuel your energy, and hydrate you with a boost of electrolytes. For BCAA supplements, we recommend Sculpt Nation BCAAs. They are digest quickly and can help keep you going for the rest of your workout.

Biceps Workout Exercises

1. Preacher Curl

Preacher curls are a great exercise for working out both heads of the biceps, but it does put more emphasis on the short head of the biceps and improve the thickness of your biceps. Remember to squeeze your biceps when you’ve pulled the bar to the top. Do 4 sets of 10-12 reps.

2. Alternating Dumbbell Curl

Alternating dumbbell curl is a great arm exercise which also targets both heads of the biceps. With this exercise, don’t lift dumbbells beyond your capacity. You will have a harder time maintaining proper form. Do 4 sets of 10 reps for this exercise.

Your biceps are the secondary movers in your back exercises, which makes it easy to target both back muscles and biceps for this workout. In every workout, you need to be mindful of the muscle groups you’re targeting to achieve your muscle mass goals. Most importantly, don’t forget that the best way to see results from these exercises is by practicing good form.

Don’t forget to eat for gains!

Want to grow? Then you need to eat like you mean it. The best way to do that is to use a calorie and macronutrient calculator that can be customized for muscle growth! This is exactly why we built one right into the V Shred App. Download it for your Apple or Android device and start eating for pure gains!

If you just asked “what’s a macro,” hey, we’ve been there. The answer: Hire a V Shred custom coach to make you a personalized muscle-building meal plan to fit your budget, and fill your sleeves even faster!

A great way to kill your gains is to not give your body what it needs after a tough lift. Your body needs specific  nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength. POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

Want to really dial in your arms? Your journey starts with Vince’s legendary Big Arms program. This is a six-week arms specialization that will add size to your biceps and triceps. It will hurt, but it will be worth it! 

The post Ultimate Back and Biceps Workout for Muscle Gains appeared first on V Shred.

There is nothing more frustrating than putting in the work and not seeing results!!

If you are pushing hard in the gym and eating the right diet based on your muscle-building goals, it is time to look at your supplement stack!

Supplements are just that .. they SUPPLEMENT.

They are not magic.

They can’t do the hard work for you.

BUT… the right supplement stack… can make building muscle much faster!!!

If you want your lifts to be more effective and see the best results possible, supplements can no doubt help!

It can be confusing! There are SO MANY products on the market! The truth is .. most are a total waste of money… but not all are hype!

There are 4 Science-Backed Supplements we stand behind for muscle growth!!

• Protein
• Creatine
• Beta-Alanine
• Natural Hormone Boosters (Specifically those to optimize Testosterone)

The quality of these products, full ingredient profile, dosage, and even the ideal time you consume them, are all very important! 

We put together a video that explains what science says about each of these supplements and how you should incorporate them into your plan.

We can’t stress enough…

 There are no short-cuts to building muscle or losing fat.

There is not a pill or powder that will create massive muscle gains if you aren’t putting in the work, and your nutrition isn’t on point.

The equation will always be…

Diet + Training + Supplements = THE BEST RESULTS

We have tons of programs you can check out HERE.

Before you pick a plan….. 

You need to understand how your genetics can impact your progress! Your body type may be the biggest reason you are a “hard-gainer” and not seeing results!

It is crucial that you are eating and training for YOUR INDIVIDUAL BODY TYPE! 

We have a FREE QUIZ that you can take that will break all of this down for you!

If you combine a body type-specific plan, with the 4 supplements we map out in THE VIDEO ABOVE, we have no doubt that you will be on your way to quality gains … in no time!

The post Maximize Muscle Growth: 4 Science-Backed Supplements appeared first on V Shred.

Being low on certain vital hormones can not only be detrimental to your health, but it can also totally derail your fitness goals.

Do any of these things sound familiar? 

• You feel like you can’t make much progress in the gym, no matter how hard you try.
• You seem to be holding on to too much body fat, despite your diet and training efforts.
• Your sex drive is lower than ever.
• You frequently seem down in the dumps.
• You are exhausted all the time and/or have trouble sleeping.
• You feel that you’re aging faster than you should be.

If so, there is a hormone that your body may be low on, and that is Testosterone.

Vince put together a short video above going over this in detail!

Testosterone is the most important male hormone, but females also have and need testosterone – just in lesser amounts. 

It is normal for testosterone levels to decline as you age, but scientists have discovered even more significant reasons we experience drops in testosterone.

These reasons have nothing to do with aging.

In fact, most of them are totally out of your control, which is why low test levels are something you should be aware of, even in your 30’s. 

The good news is that there are easy things that you can do from home to give your test a boost that don’t require going to the doctor.

In fact, they only require a trip to your local grocery store or a quick online checkout! 

In this article, we are going to tell you about a couple of natural herbs that may be a little hard to get your hands on. Still, you need to be aware of them because they are super powerful.

There are also a few other natural test boosters that are easy to find. You probably even have them in your fridge or pantry right now.

Before we tell you about these five science-backed foods and herbs, we want to give you a brief explanation of why scientists believe testosterone is crucial for your overall well being and just how instrumental it is for reaching your fitness goals. 

WHY HEALTHY LEVELS OF TESTOSTERONE ARE IMPORTANT

Testosterone’s effect on the human body, why it declines even at a young age, and ways we can go about increasing it is something that researchers have been studying for decades. 

To date, there are more than one-hundred-thousand research studies on testosterone.
Many of them have been published in the last decade.

Researchers have found that having low test levels is associated with any of the following…

• Fatigue
• Poor sleep
• Negative disruptions in mood
• Increased signs of aging 
• Poor  libido
• A sluggish metabolism
• Excess body fat
• The inability to properly put on or retain lean muscle mass

So, if you are dieting and exercising, but not seeing results (especially if you are experiencing any of the other issues mentioned) – low testosterone could be to blame. 

One area researchers have studied is how your diet can impact testosterone levels. 

They found that increasing foods that contain testosterone mimicking nutrients and supplementing with certain natural herbs may help improve testosterone levels naturally. 

5 TESTOSTERONE BOOSTING FOODS YOU SHOULD BE EATING

1: Foods high in Vitamin D & Zinc

Two nutrients that seem to be especially crucial to your diet when it comes to increasing testosterone are Vitamin D and Zinc.

According to researchers, Vitamin D can help boost testosterone levels by up to 90%.

In one study, 200 healthy participants were given either a daily dose of 3,332 IUs of Vitamin D or a placebo, for a full year. Compared to baseline values, there was a significant increase in total testosterone levels, bioactive testosterone, and free testosterone levels in the vitamin D supplemented group. But there was no significant change in any testosterone measure in the placebo group.

One way you can increase your VItamin D levels is to eat tuna! 

Tuna is rich in Vitamin D, has lots of protein, and is typically low in calories. If you aren’t a fan of tuna, you can also get a Vitamin D boost from other fish like salmon or sardines.

Let’s move on to Zinc. Researchers have examined zinc’s impact on testosterone using several methods. 

In one study, they actually restricted zinc in young, healthy men.They found that after 20 weeks of low zinc, test subjects saw a significant drop in serum testosterone levels. 

Oysters are a good source of this test boosting mineral, plus they are also said to be an aphrodisiac (which is any food or drink that can increase sexual desire.)

If you don’t like Oysters, you can also get a good dose of zinc from crab.

According to the National Institutes of Health, Alaskan king crab provides 43 percent of your daily value of zinc in just one small 3-ounce serving.

If you don’t enjoy seafood at all or are worried about mercury levels, egg yolks contain a good dose of Vitamin D, and beef is really high in Zinc.

2: Honey

Honey with honeycomb and wooden spoonAnother food that can help improve serum levels of testosterone is one that most of you will be glad is on the list if you have a sweet tooth .. and that is HONEY!

Researchers have tested this sugary condiment in both human and rodent trials. 

They found that honey did, in fact, increase serum test levels, likely because it helps increase the Luteinizing Hormone. This is a hormone produced by the pituitary gland. It is one of the main hormones that control your reproductive system and leads to the production of other hormones, such as testosterone.

Another way honey seemed to be beneficial for testosterone production in men is that it promoted healthy testicular tissue. 

Honey also contains several other bioactive compounds called phenolic acids. Scientists say these compounds may contribute to improved testosterone production. 

Here is the only issue with honey. In these trials, the daily dose of honey they used was 20 grams per day.

So if you are going to use honey as a potential test booster, you will want to set aside some calories from carbs. 

20g of honey will set you back about 15 carbs, or roughly 60 calories. 

If that isn’t’ something you want to deduct from your daily carb allowance, there are some calorie free test boosting food options, which we are about to dive into next! 

3: Garlic

garlic on a wooden board. selective focus

The connection garlic has with testosterone is one you will want to remember because it actually has to do with another hormone, your stress hormone .. cortisol. 

What does cortisol have to do with testosterone? Well .. A lot!

Cortisol is produced in the adrenal gland, which is where testosterone is produced. Scientists have found that if your cortisol levels are too high, you could be blocking your body’s ability to produce testosterone.

Here are a few ways you could be causing your cortisol to get into an unhealthy range…

• Lack of sleep
• Mental stress
• Physical stress (such as over-training or extremely restrictive dieting)

There are a few signs your cortisol is high, but you may not always be able to tell without some extensive lab testing.

But if it is, it won’t matter how many oysters you eat, or how much honey you put in your tea, your test could still be negatively impacted. 

That is why it is important that in addition to eating foods that could potentially boost testosterone… you should also eat foods or take supplements that reduce cortisol. 

Garlic has been linked to being able to do that because it contains a compound

called allicin, which scientists believe can be useful for lowering your cortisol levels.

So, while eating garlic won’t directly boost testosterone production, it may lower the amount of cortisol in your body, which could, by association, help boost testosterone levels.

To recap ..

Seafood like oysters or tuna, as well as honey and garlic, are the first 3 foods on our list that are really easy to find and show some promise at naturally boosting your test levels, if you eat enough of them. 

But we have two more foods to tell you about today.

Actually, they are herbs.

They are a little bit harder to find but are MUCH MORE POWERFUL.
If you can get your hands on these next two, we highly recommend doing so. 

4: Ginseng Root

Fresh Ginseng texture

Ginseng has been used in Chinese medicine for thousands of years.

Ancient medicine men often refer to it as “the king of all herbs” because of it’s long list of possible benefits for overall well-being, with sex drive being a big one. 

In one double-blind, placebo-controlled study, researchers recruited 45 men with varying sexual issues. They found that sexual satisfaction improved after they were given red ginseng three times a day. 

Scientists have also looked at what Ginseng can do for women. 

Healthy female volunteers were asked to keep a food diary for 7 days. They also had to take saliva samples four times a day both before and after taking 75 mg of red ginseng. 

Researchers found that after taking Ginseng their testosterone levels increased all four times!

Ginseng has not only been studied for its potential when it comes to improved sex hormones and sexual performance. Researchers have also shown that it can be helpful for your cardiovascular, endocrine, and immune systems.

They also found it has the potential to help fight fatigue, enhance concentration, support a healthy immune response, and enhance blood circulation.

How do you go about including Ginseng Root in your diet? 

You can pick it up at some specialty grocery stores and eat it raw or stew it into your 

tea; however, most people do not enjoy the taste of it because it’s pretty bitter. 

Supplementing with this super herb is probably going to be your best bet. Not only for your taste buds but to ensure you get enough of it. 

We will help guide you to a safe and effective way to go about that at the end of this article. 

But first, we have one more test boosting herb to tell you about.

5: Ashwagandha 

We have saved the best test boosting food/herb for last. This is one you probably won’t find at your local grocery store, but we are going to tell you where you can easily get your hands on some here in just a second, 

The adaptogen herb Ashwagandha is another one of those herbs that ancient medicine men have been using for thousands of years. 

Researchers have been examining Ashwagandha’s potential benefits for a while now. They have looked at everything from general overall well-being, to lowering excess inflammation, increasing muscle strength/size, decreasing stress, and probably it’s most sought after potential benefit .. its potential ability to boost testosterone.

Researchers are really intrigued by Ashwagandha. They have found that it can increase testosterone not only directly, but also indirectly because of the connection to cortisol we mentioned earlier.

In one 2015 study, scientists found testosterone levels of active men who took the root extract of Ashwagandha were over five times higher than those who didn’t.

They also found the test subjects that supplemented with Ashwagandha saw significant increases in muscle mass and strength, a greater reduction of exercise-induced muscle damage, and even a significantly greater decrease in body fat percentage compared to the placebo group. 

That is only one study. There are many more. One of the most recently published studies was done in 2019.

It was a double-blind, placebo-controlled study that examined the hormonal and vitality effects of Ashwagandha in aging, overweight men. The study demonstrated that ashwagandha supplementation over 8-weeks resulted in 15% higher levels of testosterone. 

Indirectly, researchers have also found Ashwagandha may be able to help you maintain balanced test levels because of its potential to be a cortisol reducing agent. 

One study found Ashwagandha lowered subjects’ cortisol levels by as much as 25-percent!  

Remember, his is important because too much cortisol can block your ability to produce testosterone.

Ashwagandha is well-known for its ability to help you manage stress levels, and high stress is one way your cortisol can get out of control. 

This isn’t a common herb that’s just sitting in a regular grocery store, therefore supplementing is going to be the way to go. 

The thing to look out for when taking ashwagandha is quality and potency.

Many Ashwagandha supplements on the market are “whole herb” – which isn’t nearly as potent as an extract. 

This can be hard to determine simply by looking at a label unless the label clearly states the Ashwagandha comes from a branded extract.

Branded extracts are always better than a generic one. For a branded ingredient to be issued a patent, their brand must have some sort of unique benefit.

This could be anything from the delivery method, to it being more bioavailable, or more potent. Whatever makes their brand special, they have to be able to back up this claim, or they won’t be issued a patent. 

When supplementing with Ashwagandha we would look for the patented brand called KSM-66. This is the highest potency ashwagandha extract on the market and is drawn only from the root.

These are only a couple of test boosting herbs that have scientists intrigued.

There are actually a lot of other powerful herbs that scientists have been researching that show promise in boosting test levels.

If you want to know more about the foods and herbs we just went over, as well as several more that could help naturally give your testosterone the boost it may need .. check out the video at the top of this article. 

DO YOU NEED A TEST BOOST?!?!

It’s not always easy to tell if your testosterone levels are in a healthy range.

But if you find yourself …

• Struggling to have enough energy to get through the day – let alone go to the gym.
• Exhausted, but still can’t seem to sleep through the night.
• On edge, sad, or more uptight than usual.
• Struggling with a decrease in sexual desire/pleasure.
• Having issues losing weight.
• Having a tough time putting on muscle (or even losing muscle) despite killing it in the gym.

It could be Low Testosterone!!!
Yes, even if you are otherwise healthy and thriving in your 30’s!

If you are looking for a natural and safe way to boost your testosterone, check out this short video presentation.

It will give you a better idea if you need a test boost, give you several additional herbs not mentioned in this article, and tell you about a safe, easy, and effective way to get them ALL. 

The post 5 Foods Scientists Say Can Boost Testosterone appeared first on V Shred.