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Tuesday December 12, 2017

Strength and Growth part 1


Written by James Cipriani

James Cipriani, ISSA - CPT

 

Strength & Growth - The Supplement Plan, Part 1

Click here for Part II


"In this installment of the Strength and Growth series, we are going to cover what supplements to take and how to take them. And for those who are following the routine posted in the first part of the series, we are going to change our workout this week."

Jim Cipriani’s Strength and Growth Supplement Plan

 In this installment of the Strength and Growth series, we are going to cover what supplements to take and how to take them. And for those who are following the routine posted in the first part of the series, we are going to change our workout this week.

Now, before I get into the nitty-gritty of supplementation, let's make one thing very clear - - If your training and nutrition are not in order, supplements are virtually worthless. There is no such thing as a magic bullet in the supplement industry that will make up for sub-par workouts and poor eating habits. Train right! Eat right! Then supplement right! Supplements should be considered the last leg of our bodybuilding tripod.

 Now that this is fully understood, let us build a hierarchy of supplements based on importance and effectiveness. To start, let's envision a three level pyramid with the base being our "foundation" supplements, the middle level representing our "performance enhancement" level, and the top level being the "fine tuning" level.

 Our Base

Your foundation level represents supplements that will not only help in accelerating muscle growth and fat loss, but they optimize personal health and well being. Weight trainer or not, these supplements are beneficial to (and in my opinion - needed by) everyone. This level is your meal replacement powders, whey protein isolate, l-Glutamine, and your multivitamin and minerals.

 There is nothing magical here. Use of these supplements alone form the basis of a highly effective nutritional program. In fact, I don't view meal replacements or whey protein isolate as supplements at all. I view them as food. You will recall in my last article that I am adamant about the importance of protein in your diet to augment your muscle building efforts. Well, just like fats and carbohydrates, not all proteins are created equally. The proteins found in these two products are the highest quality available on earth. It is virtually impossible to match the low calorie/nutrient denseness of MRPs and you won't find a better protein for accelerating muscle growth then whey protein isolate. I find myself taking about 60% of my total protein intake in the form of these two, shall I say it, supplements.

WORD OF CAUTION:

"Not all supplements are created equally, either. Don't get ripped off! Do your research and go with a credible company. If you are at all unsure of whom they are, email me and I will help you to pick out a quality product and wean out the junk." James Cipriani

 Level Two

Our "performance" level of supplements will be our thermogens and micronized creatine. These are the supplements that you can feel working. These are the supplements that help you maximize every minute you are in the gym. These are for those who have the desire to be bigger, stronger, faster, and leaner - - not just bodybuilders, but any athlete. I have to put one more category of supplements in this level and that is antioxidants, specifically vitamin C, vitamin E, beta-carotene, and NAC. You will not necessarily feel these working, but research has shown that these little free radical fighters and cystiene enhancers can make or break your recovery process, a.k.a. GROWTH!

 Top Of The Supplement Pyramid

Our last level in our pyramid, the "fine tuning" level, are supplements that may provide some benefit, but are not obtainable from a regular diet. Included here would be alpha lipoic acid, CLA, Glucosamine formulas, and nitric oxide products - just to name a few. Are they needed? No. Will they be beneficial? To some.

There are so many other supplements I could go into, but I recommend everyone start with the first two levels of our pyramid and work from there. I find myself at times only using these supplements. Make that most of the time. Instead of going nuts and purchasing every product out there, determine your goals and supplement needs and the devise your plan.

Other Articles by James Cipriani

Strength & Growth Supplements Part 2

Maximum Muscle Part I

Maximum Muscle Part II

 

James Cipriani, ISSA-CPT
Cutting Edge Personal Training
(203)775-5128
This email address is being protected from spambots. You need JavaScript enabled to view it."> This email address is being protected from spambots. You need JavaScript enabled to view it.

www.jimcipriani.com

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