Pre workout Shakes and Sups

I thought this month i'd dedicate myself to trying as many pre workout sups that are available on the market right now so that you could make an informed choice as to which one you'd like to give a go (if any).

I thought i'd write a short piece about each rather than mark them according to taste etc; as all have different effects and feel that reducing them to a narrow scoring system doesn't really do them justice.

Pro Gf - produced by CNP-

consumed 45 mins before training. On the first time this gave me a really good intense workout and got the tingling feeling from the beta alanine inside it. It was definately easier to get set after set out without getting that mental or physical exhaustion. The feeling it gives you is a warm hazy feeling but with a rush like a caffein hit- although it doesn't contain any caffein. After the workout I felt chatty and still felt like I could have gone on.

On the second time of taking it before a workout the 'high' like effects were greatly reduced although still got a great workout on it. I tried on other occassions as CNP suggest taking the pro gf 45 mins before the workout followed by a pro slam right before training- I found this combo to work really well and got really intense workouts from this time after time and helping to fulfil my protein hit with both the GF and Slam containing a large whack of protein.

The taste I find is great although others have strongly disagreed - but as pre workout drinks go the taste I still think is excellent.It also doesnt have the caffein come down many of the other pre workout shakes have.

BSN NO Xplode-

I've taken this on several workouts now and have had excellent results each time. Again like the pro gf I really like the taste although I think this has to be an aquired taste over many doses! It contains quite a caffein kick so I find the intensity on this to be greater than the pro gf- however though I really don't like to take this when hitting circuits or cardio hard when Im looking to get up to my max heart rate as it made me feel a bit sick and took a long time for my pulse to come down. However with a weights only session it hit the spot. Got an excellent pump with this one too which is one of the ideas of this product which was great. One down side is that I did get a slight caffein slump later in the day but found this reduced with each dose. It does say on the tub to take even on non training days but I wouldnt bother.

NOX pump Dorian Yates-

This was the strongest formula I tried. You can feel yoursefl almost rushing as soon as you down this one. You don't want to rest between sets and just want to lift lift and lift again. The first hour was mental- I added 4 exercises on top of an already hard routine and pushed myself really hard- for the first hour. After that hour was up I encountered a colossal slump and felt completely spaced out but managed to grind through the rest of the workout- although my vision had gone slightly purple by now!? Got a great pump from it more so than the NO Xplode by BSN felt as if my biceps were going to tear open- Great. Two big draw backs- the taste and the slump. The taste is possibly the worst thing I have ever tasted in my entire life and felt sick having to drink it. It tasted exactly and I mean Exactly like sick- the sicky liquid that sometimes that you might burp up after a meal- but half a pint of it. The second was the slump- not so much even during the second half of my workout but during the rest of the day- I really was completely ruined and could barely stand up for lack of energy- no word of a lie.

Ast Anabolic Rush-

Taste on this one I thought was ok- not bad at all really. The colour I thought was the funniest thing- bright blue- a kind of Georges Marvellous Medicine! I kind of liked this for novelty value but I know some people wont. I really didnt want to do legs before I treied this one- but it did get me through my workout. The pump was average with this one - a bit less than the BSN product but ok. Didn't really get much intensity from it but had enough energy to get through workout. Id say biggest draw back with this one is that it just doesnt feel strong enough or give you enough of that pump.

Home made Formula!

I tried making my own homemade formula to see if there was much difference. I took 100mg of caffein, 3 grams of Arginine, 20 grams of protein and 3 grams of creatine and took 30 mins before the workout. The caffein high was too short and didnt really get any extra pump. I think one of the best feature os the above pre workout shakes is that they rely on the combination of effects to keep you going along with the beta alanine and carnosine that most contain.

I definately think they are worth the money - but I wouldnt take them regulary but save it for those off days when your really not feeling up to it and they'll give you the kick you need.

Sam

increase your bench press

I've had a lot of clients this month ask for techniques to improve their bench press. So this week im going to run through a few techniques to push up those kilos on your bench.
First- to press alot you need to press alot. Eastern block powerlifters often train the same lift up to 5 times per week - at different intensity levels. I don't recommend you jump straight into this however as it is unlikely your body would with stand such a battering- however you should consider putting in two bench training sessions per week working with different rep ranges with each- say 8-12 for 4 sets for the first session and 2-6 for the second.
Second really concentrate on technique- think of locking your shoulder blades back together before and during the lift rather than letting the shoulder girdle protract and retract during lifting. At the top of the lift think of extending and straightening your arms rather tahn just pushing the weight away from you- this can help with thew last portion of the lift. Drive through with your feet and keep your core tight. Keep the chest out. Keep to this form and with practise your kilos will increase.
Lastly think including some power plyometric training for your bench to develop explosive power. - 4 sets of 8 reps of explosive press ups, or plyometric bench press on the smith machine will help build the explosive force needed for a powerful bench-
Carpe Ferrum! - Seize the iron!

Card Circuit

I think this circuit was invented actually by the old time wrestler Karl Gotch- but it is an excellent was of mixing up the circuit and a good motivator too.
Shuffle a deck of card well- you'll see why in a minute.
Assign an execisie to each suit- i.e

clubs- hindu press up

diamonds- free squats

hearts- crunches

spades- burpees

deal from the top of the deck - complete what ever number of each exercise that comes out- then move on to the next card as swiftly as possible. Keep a stop watch goin and aim to complete the deck in a quicker time each day or each time you do the circuit. Picture cards can be worth what ever number you decide I like 20! And jokers I like to be 30- but that bit is up to you!

post from the author of the book

http://securityfitness.co.uk/

Body Weight at home Circuit

Hi - here's the circuit for this week an excellent one involving the laddered approach,

the premise is of laddered circuits that you either ascend or descend the ladder in terms of reps. For this week descend the ladder- i suggest if you have a good level of fitness pick a high number- eg 25- for those not so fit chose a lower number -eg 10. Start at 25 reps per exercise (or what ever number you pick) then after each circuit reduce the number of reps per exercse by one- so 24 reps then 23 - work your way was right down to one 1 rep per exercise. Have no rest between circuits and try to keep working at a good pace.

Hindu Press Ups- 25

Free Squats-25

Superman back extensions-25

Rear Tricep Dips- 25

Burpees-25

Standard Press Ups-25

Crunches-25

the above will give an excellent overall workout

http://www.personal-trainerbrighton.co.uk/

Circuit of the Week Boxing Specific

Below is a great circuit i'm using for my own training- especially apropriate for those looking for round conditioning for the nobe art!

3 mins two hand kettlebell swing

1 min rest

3 mins body shot work on the heavy bag

1 min rest

3 mins continous swing snatch- 1.5 mins on each side

1min rest

3 min head shot work on bag

1 min rest

3 mins clean and press alternating arms between reps

1 min rest

3 mins speed bag work

1 min rest

3 mins alternate dead snatch- alternating arms between reps

get through this once have 2 mins break and repeat once more!

http://personal-trainerbrighton.co.uk/