Natural Bodybuilder Secret to getting Shredded.


Natural bodybuilder water depletion during contest prep. Natural bodybuilding is obviously different that chemical enhanced bodybuilding. This video will show you the proper way for a Natural bodybuilder to water deplete before a bodybuilding competition


natural bb 2


Extreme Arm Workout

  1. Your biceps and triceps need a higher amount of volume and frequency than any other body part to grow.

  2. These movements along with a higher amount of time under tension can increase growth hormone release. This also allows the muscle to be pumped full of blood and oxygen.

Our main goal of these different arm exercises is to reach extremely high volume with next to no rest. It’s also something different to shock your body and keep your interest. The main goal is to increase your time under tension, which will increase the amount of blood and oxygen pumping through the muscle.

Every once in a while I’ll ad this to my regimen and I’ve noticed some significant improvements. The idea is to find three exercises and do them back to back to back. In the gym world this would be known as a giant or a tri set. Weight is not the most important thing especially since we’re focusing on a higher volume. For example, let’s take basic alternating dumbbell curls, hammer curls and preacher curls. You’ll do each one for 12 to 15 repetitions( we’re always going for 15). You’ll go through each exercise and that will count as one set.

Dumbbell curls 15 reps + Hammer Curls 15 reps + Preacher Curls 15 reps= 1 set

After you’re done with that first set you can rest( kinda ). You’ll only be resting your biceps because you’ll jump right into doing a giant or tri set with your triceps. We’ll take a few basic lifts like cable press downs, dumbbell kickbacks and dumbbell tricep extentions. Since I feel that the tricep is a muscle that should over power the bicep. I’ll normally do more reps with the tricep.

Cable Press Downs 20 reps + dumbbell kickbacks 20 reps + 1 arm dumbbell tricep extention 20 reps = 1 set

You’ll go through one round or set of biceps and you’ll be resting your biceps while you work your biceps. Obviously if your body is telling you to take a break or stop, you should probably listen. But the goal is to constantly be working. This will allow so much blood to pump through the muscle while keeping your heart rate up. So you’re building muscle while increasing your stamina.

Suggested supplements:®ion=US&placement=B01DLF3NTU&asins=B01DLF3NTU&linkId=77ff28298489c147ad944bcdd713e814&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=16c916®ion=US&placement=B00OY69QA6&asins=B00OY69QA6&linkId=91d0f0a72138c7d8507639696fd01f81&show_border=true&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=16c916

These supplements will help with giving you more energy before, during and help with recovery after your workout so that you can come back and do it all over again. I highly recommend it.

Benefits of Pre Workout Supplements

There are several benefits when it comes to supplementing with a pre workout. There are individual ingredients that enhance everything from strength, speed, endurance and even body composition. We’re going to take a look at some of the benefits to taking a pre workout supplement.

Improvement in Strength and Endurance

Creatine alone can be taken any time of the day and it’s just important to have it in your body to support recovery. A majority of pre workout supplements have creatine in them. Creatine is the most common supplement someone arsenal. Studies have shown it can increase the strength, speed along with growth in muscle.

The caffeine that is used in pre workouts can also assist in improving strength and endurance. As well as improving strength there are also other ingredients that are added to pre workout formulas to improve endurance. One supplement that’s getting a lot more attention in recent years is the amino acid beta alanine. Beta Alanine reduces lactic acid and decreases muscle fatigue.

Improved Muscle Pump

Another benefit of a pre workout supplement is the vascularity that comes along with the use. This is simply known as the ‘pump’ of your muscles. The main ingredient that causes this is the amino acid arginine. Arginine is a nonessential amino acid that increases nitric oxide production in the body. This increases blood, oxygen and more nutrients is delivered to the muscles. This will give the muscle a more vascular, improved and larger appearance.

It can also increase the muscle building effects of exercising and nutritional supplements. It does this by raising the nitric oxide production in blood vessels and increasing their diameter. This will allow more blood, nutrients and muscle building hormones to circulate through out the body. This will create a more anabolic environment for growth.

Supplements Lower Blood Pressure

Vitamin D

Reducing of blood pressure is one of the many benefits of vitamin D.

People who are low in vitamin D have a better chance of having high blood pressure. Vitamin D by it self can bring down blood pressure in hypertension patients. Vitamin D is measured by checking blood levels of 25-hydroxyvitamin D and maintaining this measure between 60-70 ng/mL. On average the dosage 6,000 units are more than the recommended amount taken by adults over age 50. Since different requirements for each individual requirements, your blood levels should be checked on a regular basis.

Coenzyme Q10

This is an antioxidant. This supplement is different for its ability normalize your blood pressure levels. Reduction of abnormal heart thickening, may also be a necessary component of treatment.54 CoQ10 has been shown to reduce abnormal hypertrophy resulting from high blood pressure. This is able to happen without negative effects. CoQ10 produced naturally in our body.

l – arginine

L-arginine, an amino acid, has been investigated in several studies as a treatment for high blood pressure with mixed results. Like other amino acids, L-arginine is present in meat and dairy products and is also available in nuts, whole grains, and beans. In the body, L-arginine converts to the regulatory compound nitric oxide, which may help lower blood pressure by relaxing and opening blood vessels.

Top Five Creatine Supplements®ion=US&placement=B00265JKR6&asins=B00265JKR6&linkId=daaedf467dfbbba07137e68d5d9071ca&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff®ion=US&placement=B002DYIZEO&asins=B002DYIZEO&linkId=6d5769e71bc74731e7cfb0b1da746e74&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff

One supplement that I believe that you can’t fail with is creatine monohydrate. There’s no reason to add or taking anything away from the product because it’s already broken down.

these are MY top 5 creatine supplements:



Optimum Nutrition Creatine Monohydrate claims that it is the most well-researched form of creatine. Optimum nutrition states that their creatine has been shown to support muscle size, strength and power when it is combined with high-intensity activities. Optimum Nutrition’s Creatine 2500 Caps are manufactured with 2.5 grams of pure Creatine Monohydrate.

Number 4:

Creatine HCL


Vireo Systems originally synthesized Creatine HCl in 2003, and after years of extensive testing, it was made commercially available in 2007. The advantages of Creatine HCl include better solubility, bioavailability, increased plasma uptake, and NO bloating or cramping.* You can take a small micro-dose of Creatine HCl versus taking a massive dose of 3–5 grams of Creatine Monohydrate. The buzz around Creatine HCl quickly spread throughout the bodybuilding and athletic communities.

Number 3:

Core Creatine

By Core Nutritionals

Every write-up crafted about creatine, including ours, should simply say: it’s creatine, enough said. This is, after all, the most studied, the most anecdotally verified, and the most well known dietary supplement available to us – and with good reason. The evidence on creatine truly does, “speak for itself.

Highlights of Core Creatine Monohydrate:
  • Increase muscle mass/size (when used in conjunction with a resistance training program).

  • Improve strength, power, and performance in repetitive bouts of brief, high intensity physical activity (e.g. sprints, jumping).

  • Decrease muscular fatigue in response to high intensity exercise (weight training).

Number 2:

EFX Sports Kre-Alkalyn


EFX Sports Kre-Alkalyn | Triple-Patented

Kre-Alkalyn® EFX represent a major breakthrough in performance supplementation thanks to its multi-patented, ‘pH-Correct®‘ creatine stabilization technology. Our scientist discovered that “buffering” to pH-12 produced a stable creatine molecule. Kre-Alkalyn® EFX is the only creatine monohydrate product with a pH of 12 because its molecules are synthesized with ‘buffering’ agents using a patented (#6,399,661) manufacturing process. Twenty-four elite athletes from the Bulgarian National Weightlifting Team† were selected to participate in a double-blind clinical study comparing Kre-Alkalyn® to standard creatine monohydrate.After 60 days, the Kre-Alkalyn® group (using 7.5 g per day) experienced an overall average strength increase of 28.25% above those in the unbuffered creatine monohydrate group!

Highlights of EFX Sports Kre-Alkalyn EFX:
  • 100% Stable, Multi-Patented, pH-Correct® Creatine Monohydrate (pH 12)

  • Clinically-Proven Results

  • Purple Capsule: Convenient, No Mixing Or Measuring

  • Powder Form: No Artificial Flavors or Fillers

  • Liquid: Delicious Grape, Also Contains 500 mg of Karbolyn Per Serving

  • Tested Banned-Substance Free & Pure

Number 1:

Creapure Creatine

Tiger Fitness

MTS Nutrition Creapure – The Best Creatine. Period.

MTS Nutrition uses only the finest German creatine in Creapure®. Known around the world as the gold standard for creatine, Creapure® is the go-to option for users looking for the utmost quality, purity, and potency in their creatine. This creatine is known around the world for its high quality and purity, which is due to their careful selection of raw materials, technologically and patented system for synthesizing creatine. There’s not much that can be said about creatine that you don’t already know. It promotes lean mass gains, improves cellular hydration, enhances strength, accelerates recovery, and even boosts brain function! Simply put, if there’s one supplement you need to be taking, it’s creatine, and the only form of creatine you should be using is Creapure® creatine monohydrate!


  • Helps promote lean mass gains

  • Helps promote increased strength

  • Enhance muscle recovery

  • Helps improve anaerobic capacty


Whey Protein…. What is it? What are it's benefits?

Milk is made of two different types of protein. These proteins are known as casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a protein that is complete. Reason being that whey contains all 9 essential amino acids. It is also low in it’s lactose content.

Whey protein has many benefits. Here, I’ll explain what the benefits are:

Benefit #1

Assisting in weight loss: A study of 158 people was published in Nutrition & Metabolism. The individuals who were given whey “lost more more body fat and showed a preservation of lean muscle compared to subjects consuming the control beverage.”

Benefit #2

Anti-cancer properties: Favoring results were published in the journal Anticancer Research for the use of whey protein concentrate in cancer treatment.

Benefit #3

Lowering cholesterol: Studies have show, when whey supplements were given to 70 overweight men and women for 12 weeks and measured a number of parameters(lipid and insulin levels. They found that “there were a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group).”


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