My name is Rick and I am a 25 year old male that owns his own retail supplement/vitamin shop in Northern NJ. I have a strong passion for supplements, diets, workouts, etc. and am launching as a way for customers to ask questions and receive IMMEDIATE answers. I wish I had someone to ask any question I had when I was first starting out, and now I want to give back what I have studied. Please stay tuned!!


AIM: rickr4618

Supplement Tip of the Day


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Supplement Tip of the Day

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Supplement Tip of the Day

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Supplement Tip of the Day:

Benefits of Alpha-Lipoic Acid include:


  • Improval of physique
  • Combats free radicals
  • Protects our genetic material
  • Slows aging
  • Protects against heart disease
  • Protects against cancer
  • Improves skin and helps erase wrinkles
  • Regulates blood sugar in diabetics
  • Protects the liver
  • May be used as a treatment for Stroke

A VERY beneficial antioxidant.
More on this great supplement tomorrow morning!


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Add an INCH to your ARMS – Maintenance

Some people will doubt the validity of our “Add an Inch to Your Arms…In a Day” program. Stale biceps and triceps that they think have long since plateaued have turned them into growth cynics. But growth happens during this program, period. Your ability to sustain it long beyond your first rep, however, depends on how well you stick to the following training, nutrition and supplement guidelines.

>> Nutrition Guidelines. You should also maintain a higher carb diet for the next couple of months to keep your arm muscle cell fibers full. This will keep muscle glycogen levels, and therefore muscle cell volume, high. Be sure to consume 2-3 grams of carbs per pound of body weight per day. That’s 400-600 grams of carbs for the 200-pound bodybuilder. And also be sure to drink plenty of fluids. Shoot for about 1-1.5 gallons of water each day. This will ensure that there’s plenty of water to keep your muscle cells full for better sleeve-busting growth.

>> Training Guidelines. As far as future training goes, give your arms about 5-7 days of rest from solo training after completing this program. Then return to your normal arm training plan. If you want to go through this again and see if you can put even more size on, we suggest you give yourself at least a good two months before a second go round. Anything more frequent than that could lead to overtraining, or even injury.

>> Supplement Guidelines. During the maintenance phase, you’ll continue taking the same supplements but since you will have gone back to a more conventional training program, the doses and timing are altered. Follow this outline to help maintain your newly-minted bi’s and tri’s.

Supplement Dose/Time
Arginine 3-5 g/30-60 minutes before workouts
Citrulline 1-3 g/30-60 minutes before workouts
Pycnogenol 50-100 mg/30-60 minutes before workouts
Whey protein 20 g/within 30 minutes before workouts
40 g/within 30 minutes after workouts
Vitargo 50-70 g/within 30 minutes after workouts
BCAAs 5-10 g/within 30 minutes before workouts
5-10 g/within 30 minutes after workouts
Creatine 3-5 g/within 30 minutes before workouts
3-5 g/within 30 minutes after workouts
Beta-alanine 1-3 g/within 30 minutes before workouts
1-3 g/within 30 minutes after workouts
Glutamine 5-10 g/within 30 minutes before workouts
5-10 g/within 30 minutes after workouts
Taurine 1-2 g/within 30 minutes before workouts
1-2 g/within 30 minutes after workouts

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Add an INCH to your ARMS – Science

It’s time-consuming. It’s brutal. It’s humbling. But these are the things that bodybuilders are willing to endure in the name of a little extra mass, which is why we had no hesitation constructing our “Add 1″ to Your Arms…In a Day” feature in the July issue of FLEX. It may seem like an outrageous sales tactic but we guarantee that you won’t be disappointed.

The ultra-practical workout skeleton, which uses basic dumbbell and barbell moves and an adjustable bench, is draped with sinewy exercise tactics that include cumulative time under tension, supersets, grip changes, high reps and rep-speed alterations. The result is an Olympia-sized routine that delivers results fast when paired with the right nutrition and supplements.

We know that there are some of you out there who will doubt a cover line, or even a final-product story. Skepticism is healthy when it comes to physique-building. That’s why we’re laying out the finer points of the science behind the program here – so you can be as cerebral as you are strong.

The reason this program works in the short term has to do with muscle swelling and inflammation. Anytime you work out and do enough reps your muscles swell up. This is known as the muscle pump. You’ve definitely experienced this immediate gain of about an inch or so on your arms when you’ve trained. It’s not due to blood filling up the arms as most bodybuilders recite. The pump is actually due to the metabolites or waste products that build up inside the muscle fibers. These metabolites are formed from the breaking down of carbs, fat and protein for fuel. The build up of these metabolites inside the muscle cell causes the fluid that surrounds the muscle cells (known as the interstitial fluid) and the fluid in the blood to be drawn into the muscle by the process known as osmosis. So much water rushes into the muscle cells that they swell up like balloons.  This type of swelling (the pump) typically only lasts a few hours at best.

This program takes the muscle pump to a whole new level due to the volume and frequency you are training your arms with. With so many sets and reps of biceps and triceps work done at every 20-minute block for six consecutive hours, the muscles are being overworked. This causes severe muscle damage. Muscle damage is similar to any injury in that the body mounts a defense to heal it. This involves the congregation of specific white blood cells and proteins that cause inflammation in the muscles. Inflammation is a fancy term for swelling. And so in addition to the muscle pump swelling, you also experience muscle damage swelling. This swelling from inflammation can last up to a week or so, meaning your arms will remain bigger than they are right now – by about an inch – for up to a week. But this is still considered somewhat short term as far as maintaining bigger arms goes.

The “Add an Inch” routine works to keep your arms bigger on the long term due to stretch. Not stretching like you do to stay flexible, but the stretch the muscle swelling from the pump and the inflammation places on the muscle membrane. Each muscle fiber, also called a muscle cell, is enclosed by a membrane. When the inside of the muscle cell fills up with fluid it swells like a water balloon and that swelling places a considerable amount of stretch on the muscle membrane. This is much like the stretch placed on a water balloon as it fills with more and more water. But unlike the water balloon, the muscle cell membrane will not pop. Another difference is that the muscle cell membrane contains mechanical sensors in it that senses the stretch that is placed on it from the excess fluid. This causes the muscle membrane to send a signal to the DNA inside the cell nuclei (muscle cells have more than one nucleus) to increase protein synthesis, which results in greater long-term growth of the muscle cell in an effort to make room for the excess fluid. This is the gist of why this program works to create bigger arms that last.

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Supplements to add an INCH to your ARMS in a DAY!!!

As you read this, plenty of your gym brethren are busying themselves with debunking our claim: Add an inch to your arms…in a day! This bold assertion, which we make in our July issue, presents a dense, varied workout performed in small blocks of work each hour, on the hour, for 5-6 hours. Here, we explain the science behind the supplements that will help you achieve the craziest pump you’ve ever had, and leave you with a drastic, lasting increase to your upper arm measurements.

As we said above, you’ll perform work for your arms in several blocks of work each hour. At the end of the hour, it’s time to feed your wrecked muscle bellies with the building blocks of growth. So to be clear: if you are going through all six prescribed hours of work, you will be taking all of these supplements six times. Yummy.

Whey Protein: 20-30 grams
You take a modest portion of whey to keep muscle protein synthesis, and therefore growth, maximized during and after these six hours of torture. What many people don’t know is that whey will also enhance blood flow to the muscles to deliver more of these supplements to them, as well as more fluid for them to fill up with.

Vitargo: 50-70 grams
This extremely fast-digesting carb (about twice as fast as most sugars) rapidly restores the muscle glycogen you burn during this workout. This will help you to have the energy to keep going for six solid hours. Plus, glycogen holds water, which means it keeps the muscle cells fuller, for better arm-stretching results. Vitargo will also boost insulin, which will drive more glycogen, and the rest of the supplements you will be taking at this time, as well as boost muscle recovery and growth.

BCAAs: 5-10 grams
Branched chain amino acids (BCAAs) are critical during a brutal workout like this for several reasons. For one, when you are pushing your muscles to their limits like this, BCAAs are used as an important fuel source. If you don’t make BCAAs available by consuming them at this time, the muscle will consume itself to get BCAAs from the muscle protein. So consuming BCAAs will prevent muscle wasting and prevent fatigue as you try to hang in there through this workout. BCAAs also boost insulin levels and protein synthesis.

Creatine: 2-3 grams
What do we need to tell you about creatine that you don’t already know? Creatine pulls water into the muscle, which will help to swell the muscle cells more. Creatine is also an important form of energy during weight workouts. If you’re not currently taking creatine, a week before you peform this workout, load up on creatine by taking 5 grams four to five times per day, preferably with some fast-digesting carbs.

Beta-alanine: 1-2 grams
This amino acid forms carnosine in the muscle, which can help to delay muscle fatigue (which will be critical at getting through this workout, trust us). But beta-alanine has also been found to enhance creatine’s muscle-growth effects. If you are not currently taking beta-alanine, take 3 grams twice a day with meals. On workout days after this, you should take it with your pre and postworkout meals.

Glutamine: 5-10 grams
This amino acid will help to fight fatigue during the workout and boost growth hormone levels, which will further boost the muscle growth results you get from this workout. Glutamine is also a muscle cell volumizer, as it draws water into the muscle cell, helping to stretch your muscle membranes further.

Taurine:1-2 grams
This is another amino acid that helps to get you through the six-hour plan by delaying fatigue and enhancing muscle strength. Plus it also pulls more water into the muscle cells.

Arginine: 2-3 grams
This amino acid boosts nitric oxide (NO) levels, as you likely know. NO relaxes blood vessels, which means they widen to allow more blood flow through this means that you’ll get more of these supplements to your muscles, which will enhance muscle energy levels, recovery and growth. It also gets more fluid from the blood to the muscle cells for an even greater muscle pump.

Citrulline: 2-3 grams
This amino acid gets converted in the body to arginine, which as discussed above, gets converted in NO. So if you’re taking arginine already, how come you need to take citrulline? The answer is that citrulline is better at getting absorbed by the body than arginine. So taking citruline is an even better method of boosting NO levels than taking arginine.

Pycnogenol: 50-100 mg
From the French maritime pine tree, this antioxidant flavonoid enhances the conversion of arginine to NO by increasing the activity of the enzyme that catalyzes the reaction – nitric oxide synthase (NOS).

Water: 20-32 oz
Do not overlook water consumption during these crucial refueling windows. You need fluid to fill your muscle cells with. So it’s critical that you drink plenty of water during this workout. An easy way to get it in is to be sure to use plenty of water when you make your shakes.

Following up with a maintenance plan to keeping that added inch on  your arms!!

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MHP Xpel review. Great diuretic for your summer cut!

Let me know if you have any questions!  Also what supplements would you like me to review next?


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Supplement Tip of the Day: (Beta Alanine and Xtend)

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What is Karbolyn? Carbohydrate Supplement!

Pure Karbolyn is a homopolysaccharide (relatively complex carbohydrate)and is made up of many monosaccharides joined together by glycosidic bonds. These are very large bonds that are branched macromolecules. The “Molecular Mass” has been precisely manipulated to create absorption through the stomach at a rate much greater than maltodextrin, dextrose, breads, pasta, or rice.*

Pure Karbolyn is a patent pending carbohydrate that contains very unique properties. Because Pure Karbolyn passes through the stomach very quickly, it acts like a pump, pulling water and nutrients along with it.* This high tech carbohydrate actually moves through the stomach faster than dextrose or sugar.* Pure Karbolyn also has a higher solution osmolality than dextrose, sucrose or many other carbohydrate powder mixes on the market. This is due to the unique properties found in the patent pending process. Pure Karbolyn is completely sugar free.

Pure Karbolyn is produced using a newly developed “Enzymatic Milling Process”. The food source to produce Pure Karbolyn is potato, rice & corn. The finished product is a modified molecular mass polysaccharide that is absorbed very quickly with out any side effects, stomach bloating or discomfort plus it mixes instantly.*

What is Pure KarbolynTM used for?

Pure Karbolyn was invented for the sole purpose of carbohydrate loading. It was designed for Elite Athletes looking for a fast, safe and high performance way to easily load the muscle with accessible muscle energy (glycogen).* Pure Karbolyn has been instantized, so it mixes instantly!

If you are looking to diet for a show or pack on some mass, Pure Karbolyn is the ideal carbohydrate to get the results you are looking for.* It is very common for many bodybuilders and fitness/figure competitors to rely solely on Pure Karbolyn and oatmeal as their only complex carbohydrate sources during their pre-contest & carb loading phase!

  • Designed for Elite athletes to quickly hyper-load muscle tissue with glycogen.* Pure Karbolyn is the ideal carb for pre-contest carb loading.*
  • Pure Karbolyn is completely unique due to its size & structure of the molecule. Precisely the right size for absorption, not too big and not too small.
  • Ideal for pre, during and post-workout carbohydrate loading & nutrient transportation.*
  • No stomach bloat or discomfort.*
  • Pure Karbolyn is SUGAR FREE, mixes instantly & tastes incredible!

When is the best time to take Pure Karbolyn?

In order to optimize the powerful glycogen and nutrient loading effects of Pure Karbolyn, take 1 to 2 scoops 45-60 minutes prior to workout.* This will ensure peak glucose levels in the blood.*

  • Consume 1 to 2 scoops of Pure Karbolyn during your workout to help shuttle nutrients into the muscle and sustain energy levels.*
  • Consume 1 to 2 scoops of Pure Karbolyn immediately after your workout to facilitate quick recovery from your intense workout.*

How much Pure Karbolyn do I take?

Every athlete has different carbohydrate requirements and training goals. If you are trying to pack on size or are training up to and over 3 hours per day, you would probably need 75-100 grams of carbohydrate per serving.* If you are trying to sustain energy levels and are training on average 1 to 1.5 hours per day, 50 grams per serving may be more ideal for you.* The best protocol to follow is to experiment with 1 or 2 scoops per serving and judge your workout intensity, performance and/or appearance until you reach your desired effect.


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