BUILD MUSCLE

HOW TO GAIN MUSCLE

READ THE ARTICLES BELOW AND ALLY'S TOP 10 TIPS ON HOW TO GAIN MUSCLE

(CHECK OUT ALLY'S PHOTOS AT THE RIGHT - HE'S IN SUPERB CONDITION)

Volumass 35

VOLUMASS IS AVAILABLE AT THE WOSSOBAMA GYM

Small tub £19.99 / large tub £36.50 (a large tub will last you a while)

All of our top athletes and fighters use Volumass, we can't get enough of it !!

Volumass 35 is the strongest member of the Volumass line. It's complete and instant nutrition for your muscles. Volumass 35 has been developed for those athletes who require more nutrients because of their larger muscle mass or higher level of activity. Volumass 35 contains more creatine(2.5g), more and higher-quality protein, and has a higher caloric value. In the process of accumulating muscle mass both protein and carbohydrates have equal importance to provide energy and building blocks for anabolic processes. The 35% protein ratio of Volumass 35 matches the macronutrient ratio of most diet regimens, and the body types and metabolism of most athletes. Volumass 35 therefore provides a perfectly balanced meal by itself and as an integrated part of the whole day's nutrient intake. The protein is derived from high-quality ultrafiltered whey protein concentrate and cross-flow microfiltered whey protein isolate both rich in protein microfractions. Creatine is the most effective non-caloric supplement ever. It's responsible for providing cellular energy for muscle contractions and boosting cell volume. Taurine is also clinically proven to have a cell volumizing effect on the human body. Each 100 gram serving of Volumass 35 provides 50% of the RDA vitamin intake, and it is fortified with phosphates. It has no added fructose or sucrose. Scitec Nutrition's Volumass 35 is a precision controlled blend of macronutrients combined with delicious flavour.

Pure Protein

PURE PROTEIN IS AVAILABLE AT THE WOSSOBAMA GYM

Small tub £19.99 / Large tub £36.50

A large tub will last you a while.

Pure protein

CAN BE USED AS A MEAL REPLACEMENT IF YOUR TRYING TO CUT WEIGHT.

ONE MEMBER LOST 18 KG USING PURE PROTEIN AND AN EXERCISE PROGRAMME

AT THE WOSSOBAMA GYM.

Use Pure Protein for ;

· Building lean muscle

· Ideal high quality protein source

· Maintaining current muscle size or tone

· Improving muscle definition - lose fat whilst retaining muscle

· High protein - low carbohydrate dieting (Fat loss whilst following a calorie controlled diet)

Ideal for in between meals and before bed, ensuring a sufficient protein intake in your diet

Anyone requiring high levels of quality protein such as:

· Strength athletes, martial artists, bodybuilders, weight-lifters

· Power athletes such as rugby players, wrestlers, field event athletes, thai boxers etc

· Anyone wanting to lose body fat by following a high protein calorie controlled diet

· Anyone wanting to improve all-round sports performance

· Anyone wanting a balanced, nutritious, virtually carb-free protein source

· Endurance athletes wanting to build muscle or increase strength (Tri-athletes, cyclists, swimmers)

Unique points:

· Offers an impressive 40g per serving of USN's unique Pure Protein Blend

· Contains USN's unique Lactazyme T digestive enzyme formulation for improved absorption

· USN's unique advanced sustained time release protein formulation

· Contains a potent 8g of Glutamine per serving for enhanced muscle growth, repair, and recovery

· Mixes easily with water into a thick, delicious shake - USN products are renowned for their great taste!

· Unlike many protein supplements, this product is sucrose and aspartame free

· Contains a vital and comprehensive vitamin and mineral package often neglected in protein supplements

Feature Ingredients per 55g serving:

· 40g Protein - A blend of protein sources consisting of whey protein isolate and concentrate, egg albumen powder, calcium caseinate and soy protein isolate

· Only 2.9g Carbohydrates - Virtually carbohydrate free to promote fat loss

· Vitamins and Minerals - Complete vitamin and mineral package providing essential micro-nutrients

· BCAA enriched amino package providing all essential & non-essential muscle building amino's.

· An impressive 8g of L-Glutamine for enhanced muscle growth, repair, and recovery

· 1.5g MCT - body fat reducing essential fats, also providing additional high energy calories and ensuring minimal muscle catabolism

· Lactazyme T - USN's unique digestive enzyme formulation increases protein absorption and causes a slower, sustained release into the system

· Safe and approved sweetener (Sucralose)

Sucrose free and contains no artificial colourants

TRIBEX

TRIBEX IS AVAILABLE AT THE WOSSOBAMA GYM - TUB £35.50

We stock the new improved strongest formula !!

Ally Smith won Scotlands first K1 tournament and used Tribex..

His strength showed as he stopped each of the three opponents in less than 1minute and 40 seconds in each fight, he only fought for 4 minutes in total and won three fights in a row..

The King Of Testosterone Boosters Is Rated #1 Tribulus In The World!

Tribex contains, without a doubt, the highest quality, most potent, legal, Testosterone-boosting compounds available, period! The goal is to stimulate the body to increase its own Testosterone levels all the way up to what's considered high normal (+1000 ng/dl). And not only that, but do it in a way that's not inhibitory, like steroids are. The secret to the success of Tribex is found in its super potent, one-of-a-kind extract of genuine, Bulgarian Tribulus terrestris and eurycoma longfolia.

Frequently Asked Questions

How much muscle can I expect to gain?

Individuals vary enormously, and muscle gains have as much to do with proper training, overall nutrition, rest, and genetic capabilities as they do with testosterone levels. However, almost everyone should experience additional muscle mass when their testosterone levels are elevated. The average user of Tribex can expect to put on between five and ten pounds of muscle within the first month or two, but much greater gains may be experienced by some.

Will it help me burn fat?

One of the many effects of an elevated testosterone level is increased lipolysis. High testosterone levels not only accelerate muscle buildup and shorten recovery times, but they also increase the overall metabolic rate, thereby burning high amounts of body fat.

ALLY'S TOP TEN TIP'S TO GAIN MUSCLE MASS!!

There are various ways to gain muscle mass, some guys just need to look at a weight and they grow like weeds. If you're anything like me though you need to figure out new and exciting ways to spark whatever precious muscle we can build.

This article will present some of my most sure fire ways to grow some serious mass.

1. Eat more protein: protein is the metabolic building blocks used to create our muscles. The body must have ample supplies of amino acids in the blood stream to create an anabolic environment productive to muscle gain. How much protein do you need though? Well every body's different but I'll wager you need more than you're eating right now.

I recommend a minimum amount of 1g per lb bodyweight. So a 80kg man (176lbs) needs at least 176 grams pf protein every day. If your not growing I'd bump this amount to 1.25g per lb. So our 80kg example will need 220g of protein every day without fail.

2. Train with free weights and use compound (multi joint) exercises: this allows your body to use more muscles in each action, creates a better stimulus and breaks down more muscle tissue which will then need repair i.e. growth!

What are some of the best exercises to use then? Here's my top ten mass building lifts:

1. DEADLIFT
2. SQUAT
3. BENCH PRESS
4. THE CLEAN
5. PULL UP
6. SHOULDER PRESS
7. DIPS
8. BENT OVER/ SEATED ROW
9. STANDING BARBELL CURL
10. CALF RAISE ON SMITH MACHINE

When training for mass, it's best to choose exercises that allow for the greatest load for each given body part. When you train a compound movement with a large load, you'll get the greatest recruitment of mass-inducing motor units. In addition, you'll be forced to use many extra muscle groups that aren't taxed with isolation exercises.

I'll make this easy on you and give you the list of exercises you should perform for each set of primary movers

Chest:   Incline, flat and decline bench presses; wide-grip dips.

Back:    Upright, horizontal and bent-over rows; chin-ups and pull-ups.

Delts:    Standing and seated military presses with traditional, reverse or semi-supinated grips.

Triceps: Dips and close-grip bench presses

Biceps: Chin-ups along with supinated and semi-supinated grip rows.

Quads: High-bar, full squats; front squats; hack squats; lunges; step-ups.

Lower Back/Hamstrings: Traditional and sumo-style deadlifts; good mornings; back extensions (Technically, back extensions aren't compound exercises since only one joint is moving, but they're too damn good to leave off the list!)

3. Train Frequently!

The more often you can train a set of muscles, the more hypertrophy you'll achieve. As a rule of thumb, you should train all of the major muscle groups at least twice each week. But, you'd be much better off training every major muscle group three or four times each week!

The tricky part is introducing a "once a weeker" to multiple total body sessions without initially burning out the trainee. Here's how you should periodize your total-body routines with each previous training method. If you've been training each body part once-a-week, then do the following:

Week 1 and Week 2: Train each major muscle group twice.

Week 3 and Week 4: Train each major muscle group three times.

If you've been training each major body part twice-a-week, just add one workout to each of the aforementioned weeks.

4. Train Multiple Strength Qualities Simultaneously!

In order to withstand multiple, total-body sessions each week, you must learn to rotate different strength training methods. Constantly manipulating the load and volume of each workout will recruit multiple sets of motor units that weren't previously taxed, and, by default, it'll allow you to use a range of lifting tempos (more on this later).

Training multiple strength qualities throughout the week wasn't my idea, I just paid closer attention to this type of training than most coaches. Whether your periodization parameters are based on conjugate or undulating techniques, you'll benefit. Here's a breakdown for either three or four total body sessions each week:

3 Total-Body Sessions Each Week:

Day 1: 6 x 3 with a 5RM* (Maximal Strength)
Day 2: Off
Day 3: 3 x 8 with a 10RM (Hypertrophy Strength)
Day 4: Off
Day 5: 8 x 3 with an 18RM (Explosive Strength)
Day 6: Off
Day 7: Off
* Reps Max
4 Total-Body Sessions Each Week:
Day 1: 6 x 3 with a 5RM (Maximal Strength)
Day 2: 2 x 20 with a 24RM (Endurance Strength)
Day 3: Off
Day 4: 3 x 8 with a 10RM (Hypertrophy Strength)
Day 5: Off
Day 6: 8 x 3 with an 18RM (Explosive Strength)

These are just two of many examples that'll work. I've had huge success with each method!

5. Use Short Rest Periods!

I define short rest periods as any time less than two minutes between sets. The antiquated 3-5 minute rest periods recommended in every newsstand muscle mag made me incredulous. As it turned out, my instincts were right on target.

My empirical evidence has shown that short rest periods will lead to a great hypertrophy response. In other words, five sets of ten reps with 60 second rest periods will induce more hypertrophy than five sets of ten reps with three minute rest periods. An even better option is to utilize short rest periods with low-rep (1-5 repetition) training parameters. This is precisely what 50% of my ABBH program is based on.

If you keep the rest periods short, you'll stay more focused. In addition, you'll keep the nervous system revved up, and you'll get out of the gym quicker. For certain trainees who only seek maximal strength increases, shorter rest periods are still possible by alternating between opposing muscle groups (antagonist training).

Bottom line: If you seek hypertrophy, keep your rest periods under two minutes. It's preferable to utilize a 60-90 second range when training more than six sets at a load greater than 80% of your 1RM.

6. Employ Active Recovery Sessions!

When embarking on a new training program that forces you to perform a frequency greater than your nervous system is accustomed to, active recovery sessions are a godsend. These sessions consist of an extremely light load (~25-50% of 1RM) in order to increase blood flow perfusion and nutrient transfer.

This performs like a champ to help lagging muscle groups recover between workouts and induce sarcoplasmic hypertrophy.

7. Perform Twice-a-Day Sessions!

For those of you who have the luxury, twice-a-day training sessions are unbeatable. In order to keep cortisol levels in check and maintain a fresh nervous system, twice-a-day training works exceptionally well. In addition, you'll get the added benefit of two anabolic responses instead of just one.

Many trainees are confused by twice-a-day training because they feel they can simply perform their original workout twice in the same day-nope! You have two choices with this type of training:

1) Split your original workout. You can simply cut your original workout in half. Perform one half in the first part of the day, then wait 6-8 hours before performing the other half.

2) Use different parameters. If you're trying to perform as many sets as possible in a single day, then you should have each session consist of completely different parameters. For instance, perform 6 x 3 (maximal strength) parameters for your

first workout, followed by 3 x 8 (hypertrophy strength) for your second workout.

Another option is to perform 5 x 5 (maximal/hypertrophy strength) parameters for your first workout, followed by 8 x 3 (explosive strength) parameters for your second workout.

8. Keep Intensity in Check!

Training to failure and multiple training sessions throughout the week mix about as well as Hillary Clinton and Laura Bush. You can't train to failure on every set and expect to recover within 48-72 hours. Minimize any failure training to the last rep of the last set of each exercise (not each set). Even then, it should only be performed for maximal and hypertrophy strength parameters.

You should never approach failure when training for explosive strength: it's counterproductive.

If you seek a "sure thing," then stay away from failure training altogether.

9. Perform Fast Concentric Tempos!

Of all the variables I've mentioned up to this point, you're probably most surprised by this recommendation. Fast concentric tempos (the lifting portion of the movement) activate high-threshold motor units quicker than slow training. In fact, a trainee can achieve extremely high levels of tension within a muscle utilizing a very light load, if the speed of execution is fast enough. For further info on this statement, refer to Science and Practice of Strength Training by Vladimir Zatsiorsky.

Here's a statement that I've learned to make with utmost confidence: I hate Super Slow training. Our bodies weren't designed to perform slowly, so I don't train it that way. I feel the future of training lies within extremely fast tempos.

But don't read too much between the lines. I recommend that trainees execute tempos at varying speeds. Even though I usually prescribe a tempo as fast as possible, each load will mandate a different tempo. For instance, if I tell a trainee to lift a 3RM load as fast as possible, it'll be slow. If I tell a trainee to lift a 20RM load as fast as possible, it'll be very fast. Viola! One recommendation leads to different responses. Pretty cool, huh?

Bottom line: Perform concentric actions as fast as possible, and keep eccentric (negative) phases under control (1-3 seconds of lowering).

10. Embrace Breakfast and Post-Workout Nutrition!

I couldn't compile a list of hypertrophy tips without including nutrition, mainly, breakfast and post-workout nutrition. Without adequate carbs and protein during these times, muscle growth is unlikely to occur at any appreciable rate.

When so-called "hardgainers" hire me to increase their muscle mass, I'm always sure to load them up on high-quality protein and carbs during breakfast and the post-workout feeding. I usually shoot for a carb/protein ratio of 2:1 during these times. I like to have my clients consume 0.5 gram protein for each pound of lean body mass. Carbs should be 1 gram per pound of lean body mass.

Here's a sample breakfast for a 155 pound trainee with 10% body fat who's looking to put on mass:

Mix in water in a blender:

2 scoops VOLUMASS 35

1 cup low-fat cottage cheese

1 cup whole uncooked oats

2 bananas

2.5 to 5 grams creatine

Here's a sample workout and post-workout feeding for the same trainee:

Half serving VM35 during workout and half serving VM35 immediately post-workout with 5 grams creatine.

Wait 45-60 minutes and consume the following:

1 Serving of VM35

Wait 30-45 minutes before consuming:

70 grams of carbs from cereal and/or bagels with a banana

35 grams of high-quality protein powder such as pure protein or pure whey

Be inspired at the Wossobama Gym and achieve your dream.

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