Blackwolf Hunter and Huntress – Total Workout Supplements – Review

Blackwolf Workout ContainerHUNTER is a package of pre-workout, intra-workout and post-workout supplements manufactured by BLACKWOLF WORKOUT.

The 3 formulas are available as single products or as a discounted package to those who want their full nutritional needs before, during and after an exercise session satisfied.

HUNTER has actually been designed specifically with male users in mind, but there is also a female specific triplet called HUNTRESS.

The two vary slightly in the formula contents but this review can be largely interpreted as covering the necessary information for both Hunter and Huntress.

At the heart of the formula are BCAAs (Branched Chain Amino Acids), which have become a separate focus for supplement companies, parallel to the more common pre-workout mixes most of you will be used to (e.g. C4, Beast Mode, NO-Xplode etc.).

One major reason for this is the versatility of BCAAs. They can be used before, during and after a workout, and can have different effects – or additional effects – depending on which stage of your workout you are in.

Blackwolf Male and Female

BCAAs – Muscle Power – Muscle Growth – Endurance and More

Blackwolf Muscle There are 3 BCAAs:- Leucine, Isoleucine and Valine. Of all the amino acids, they are the only ones constructed the way they are.

Their structure means that your muscles can use them as a direct source of energy inside the muscle tissue. This makes them perfect for pre-workout and intra-workout supplementation because the speed from you drinking them to them being available to your muscles is fast.

They are also great post-workout for kickstarting the muscle recovery and growth period.

Leucine is the chief BCAA, and is known to stimulate muscle hypertrophy by signalling the start of protein synthesis. So when you consume additional protein after your workout and throughout the day, Leucine has already triggered the process of building muscle from it.

Isoleucine has shown in research that it can inhibit dietary fat storage AND promote fat burning at the same time.

Valine can block the agent of fatigue – tryptophan – from getting to the brain because it competes for the same receptors, and generally wins, too. This means that you can push back fatigue and push on longer in the gym.

All in all, with the individual effects each one has, as well as their ability to enter muscle tissue and be used as fuel, BCAAs are extremely useful to have around at any stage of your workout.

Hit the link below to see the package deals on BLACKWOLF

CLICK Here to view prices now

Benefits of Blackwolf

DB pressBLACKWOLF WORKOUT have manufactured what is essentially a total supplement package, meaning they have got you covered for Before, During and After a workout.

With that scope in mind, there are a lot of benefits that could be listed here. We’ll note down the main ones:

  • Increased Muscle Power and Stamina
  • Increased Muscle Growth and Repair
  • Reduced Fatigue during workouts
  • Increased Fat Burning
  • Reduced Fat Storage
  • Heightened Cognitive Function
  • Optimal Testosterone Levels

Like we said, the list can go on and on. The point is: These workout supplements are meant to be a complete solution…an All-In-One kind of deal.

FREE GIFTS with Blackwolf!!!

Blackwolf Shaker CupWe got a FREE Shaker Cup (700ml) and 5 x FREE Workout, Nutrition and Supplement Guides with the Blackwolf package we ordered.

The package contains:

  1. TRACK (or TRAIL) – Pre-Workout
  2. HUNT – Intra-Workout
  3. ELIMINATE – Post-Workout

You will get the free stuff as well, along with a HUGE DISCOUNT compared to buying all 3 individual products.

Blackwolf Free Gifts

Ingredients in Blackwolf

There’s a core group of ingredients that go into Blackwolf gear across the board. We’ve already talked about BCAAs but there’s others that are very important before, during and after a workout.

Here are some of those core inclusions:

  • Leucine
  • Isoleucine
  • Valine
  • Taurine
  • Seleno L-Methionine
  • Creatine Monohydrate
  • Ubiquinine (Co Enzyme Q10)
  • Whey Isolate Protein
  • Zinc Citrate
  • Vitamin B1, B5, B6

The MALE pre-workout (called TRACK) contains:

  • D-Aspartic Acid (D-AA)

Testosterone on WallD-AA has been shown to increase testosterone levels in men by over 50% in just a couple of weeks of usage. This has been shown in scientific studies involving athletes.

This is especially important to athletes, bodybuilders and people who engage in regular exercise because testosterone triggers anabolic muscle growth, aids in fat burning and keeps you feeling good mentally.

When you exercise intensely your levels of testosterone can drop. Therefore stimulating them like this is hugely beneficial to your workout gains.

In contrast the FEMALE pre-workout (called TRAIL) contains:

  • L-Carnitine L-Tartrate
  • Catechins (from green tea extract)
  • Conjugated Linoleic Acid (CLA)

MetabolismL-Carnitine shuttles fatty acids to the mitochondria (little power stations) of your body’s cells to be burned as fuel for energy.

In the process it increases both general metabolism and fat loss… and aerobic exercise capacity.

Catechins from green tea extract act as thermogenic fat burners while also removing free-radicals (carcinogenic waste bi-products of oxidation and exercise) from your system.

Conjugated Linoleic Acid can induce fat oxidation/burning and is a good partner molecule alongside both L-Carnitine and Catechins.

Other Ingredients

Additional inclusions are used by Blackwolf at different points in the pre-intra-post workout spectrum:

  • Kelp T60 powder
  • Calcium Citrate
  • Magnesium Citrate
  • Potassium Citrate
  • L-Glutamine
  • Vitamin C

Are There Any Side Effects?

Doctor Approving ProductThe ingredients used by Blackwolf will only have positive effects for you. We experienced NO negative side effects and we highly doubt anyone who uses it will.

There are of course people who shouldn’t be using products like this; pregnant and breastfeeding women, children and the elderly.

People taking any medication should check with their doctor to see if these supplements are suitable. Also, if you have a pre-existing medical condition you should do the same.

Blackwolf appear to have specifically left out any ingredients that have not been thoroughly researched and found to have no negative effects.

Conclusion and Recommendations

Blackwolf Workout ProductsWe spend our days researching supplements and looking for new products hitting the shelves, or the web, and finding for the most part that it’s an industry steered by marketing professionals who care very little for the end user’s health and physique goals, and more about bottom line profit.

The more ‘different’ an ingredient sounds, the more it seems to impress people, regardless of how effective or even safe it is. Also, the crazier the pseudo-science that the companies throw on their websites and product packaging, the more people lap it up and buy into their BS.

The idea of a thoroughly healthy, rounded, completely effective workout supplement is almost foreign these days.

And yet, here is a company – Blackwolf – manufacturing precicesly that: workout products that are far more useful to you than 99% of the crap that’s available.

Editor's Choice StampSo instead of throwing your money down the big corporation drain and trusting in ingredients that have barely been tested in glass tubes and rats, let alone athletic human beings, why not get something very solid that contains what your body and mind need to get fitter, stronger and healthier?

Blackwolf Workout supplements are HIGHLY recommended!!

Click here to view prices now

Xellerate Testosterone Booster – Our Review and Conclusions


Testosterone Booster Xellerate BottleTestosterone Booster from Xellerate Nutrition is a dietary capsule supplement marketed as, you’ve guessed it, a testosterone booster.

In fact, not so much of a booster, the company says, as a product which may contribute to normal testosterone levels, reduction in fatigue, and normal energy-yielding metabolism.

Xellerate Nutrition is a UK based company that produces a range of supplements, that are sold mostly on third party websites, the largest of which is Amazon.

They provide all of the formula’s details on the label, so there is no guesswork for the customer. The design and concept are simple. Even the name is simple.

Xellerate Nutrition’s Testosterone Booster was intriguing to us because it has at least got good doses of the ingredients it has.

It is more of a libido/sexual enhancement supplement than an all-out testosterone booster, but still worth a shot.

As for our highest recommendation; check out Prime Male by following the link below. You’ll see what we mean. Prime Male is the absolute best.

CLICK HERE to read more about Prime Male

Xellerate Nutrition – Testosterone Booster – Advertised Benefits

Testosterone on WallSomething called Testosterone Booster is clearly designed to do one thing, although the benefits of optimum testosterone levels are often many.

Therefore the primary advertised benefit is of course:

  • Help Restore Testosterone Levels to Normal

…but the main points Xellerate continue with are:

  • Reduce Fatigue
  • Normal Energy-Yielding Metabolism

Normal Testosterone levels are very achievable with a good diet, regular exercise and the addition of some carefully chosen supplements. On that we can agree with Xellerate.

A man (or woman, for that matter) who is suffering from low testosterone levels, or even the associated syndrome, will benefit massively from the restoration of optimal levels.

Testosterone is involved with so many functions of the body that it could be considered a personal health crisis if your levels drop, which of course they only go and do naturally when you get older.

Muscle mass, fat burning, energy levels, mood, emotional health and cognitive function, skin health, sexual health…and so on.

So, yeah…a good supplement can do wonders.

It all comes down to the ingredients and dosages though, and that’s what we’ll cover next.

Ingredients in Xellerate Testosterone Booster

Xellerate Testosterone LabelThe following ingredients and their dosages are in 2 capsules, which is also the daily serving. Therefore, the below is the daily total (the direction say you can take 4 capsules per day if needed):

  • 500 mcg – VitaminA
  • 4 mcg – Vitamin D
  • 50 mcg – Vitamin K
  • 4 mg – Vitamin B6
  • 200 mcg – Folic Acid
  • 2 mcg – Vitamin B12
  • 12.5 mg – Pantothenic Acid
  • 190 mg – Magnesium
  • 12.5 mg – Zinc
  1. 820 mg – D-Aspartic Acid
  2. 2000 mg – Maca Root
  3. 155mg – Fennel Seed
  4. 20 mg – Co Enzyme Q10

The majority of the formula above is essentially a multivitamin. To ensure that you are not deficient in the absolute necessaries to retain a normal level of testosterone, those Vitamins, Minerals and Micro-nutrients are a good inclusion.

The 4 ingredients below that are what we can term the more ‘supplement’ type inclusions.

D-Aspartic Acid – this is almost a must in testosterone boosters now. It has been shown to increase testosterone levels by almost 50% in as little as 2 weeks. The 2 capsule dose is weak here but if you take 4 per day then it is not bad.

Maca Root – maca is more of a sexual libido enhancer than a testosterone booster. While it improves erections, sexual desire and so on, it does not increase testosterone. However, the dose is definitely good for the libido side of things.

Fennel – a bit of mystery is fennel. It is in many male enhancement supplements but there is no reason for it to be from a scientific standpoint.

Co Enzyme Q10 – another libido, sperm and erection enhancer. There is a possible boost to testosterone but it’s mild and so far only shown in infertile men. It is however a general health and well-being booster.

Side Effects

Doctor ApprovalThere should be no problem for average people, or people with low levels of testosterone. If anything, the fast acting D-Aspartic Acid will help you feel better in the first couple of weeks.

Ask your doctor about whether you should use it if you are suffering from any medical conditions, or are taking prescription medication. Pregnant and breastfeeding women should avoid supplements like this of course.

Follow the guidelines on the packaging for the correct daily dose, and we advise that you start on the 2 capsule daily serving for at least the first week before increasing to the 4 capsule per day.

Note that the 4 capsule daily amount should be split into two separate servings of 2 pills.

Conclusion and Recommendations

Prime Male

PRIME MALE is the best of the best

Xellerate Nutrition have done a decent job with their Testosterone Booster, however it is more of a libido booster than a true testosterone booster. This means that it may feel a little like you are ‘boosted’ but it’s probably more of a sexual energy.

As for its testosterone increasing abilities, it may help normalize your T levels, if you have a low testosterone problem. Which, if we’re honest, is all they are claiming it will do.

If you want the more powerful juice, then follow the link below to read about the product we currently rate the highest.

Click here to read about it

Baby Fat Can Help you Lose Weight – from Bodybuilders to New Moms

Body Scan GraphicThere’s a type of fat called Brown Adipose Tissue (BAT) that we have in abundance as babies, but that we gradually lose as we reach adulthood.

Otherwise known as Brown Fat, this tissue is an odd hybrid between fat and muscle. It’s darker in colour than the flabby fat we associate with the stuff that jiggles when we run or get up too fast.

Scientific research also tells us that it comes from the same stem cells as muscle. So technically it’s fat, but it has many of the characteristics of muscle.

Why are we even discussing this?

Well, there’s a way that you can encourage your BAT stores to become more active than they already are, and there’s even a way you could start to grow more of it back.

And why would we want it to grow and activate?

The answer to that is best explained by babies.

Babies – Brown Adipose Tissue – Body Heat

BabyAs an adult you have very little Brown Fat left. Medical scans have shown that we have kept sparing amounts in the upper chest and neck area, but it makes up less than a percent of your total body mass.

Infants, however, are a different matter. We are born with much more relative to our body mass – about 5%.

Its function is for babies to avoid hypothermia, given that babies are far more sensitive to cold temperatures than adults. They also cannot shiver very well at all, which is one of the ways adults generate heat when their environment is cold.

Brown fat is specifically ‘designed’ to generate heat – thermogenesis – in the absence of shivering, which for a baby, is essential.

The reason it is brown is due to the density of the mitochondria within the tissue. There is a much higher number of these cellular power plants than ‘white fat’. What’s more – they have a higher concentration of the coupling protein (thermogenin) in the inner membrane that is responsible for allowing the energy to be given off as heat.

You might still be wondering how this is relevant to you as an adult – as a bodybuilder, gym goer, athlete, father, mother…anyone who wants to stay in shape…

Brown Adipose Tissue burns regular fat as a source of fuel for this heat generation.

Adults – BAT and Burning Fat

Losing WeightBAT burns fat. The bad fat. The stuff you can grab in you hands, the stuff that builds around your heart that can ultimately be your demise.

Brown Fat uses it as fuel to create this heat, the process of thermogenesis. And current and recent research tells us that we can wake it up what we have left, and possibly even grow more.

The result would be your very own inner furnace, burning off extra calories of unwanted fat.

You see how this could be appealing to, well…everyone!?

Cold Exposure

Woman DoctorContrary to what some people believe, sweating buckets in a hot environment does not make you lose weight. If anything, your body is trying to stay cool by slowing metabolic processes and using as little energy, and fuel, as possible.

On the contrary, if you spend extended periods in colder climates – where you actually feel the cold, not where you wrap up warm and sit by the fire – you should find that your body fat reduces as your body burns it to generate heat.

A controlled version of this, called Cold Exposure, is what some people are experimenting with in order to activate their stores of Brown Adipose Tissue, and in some cases it, grow some.

So people have taken to sleeping in sub 19 C (66.2 F) degree temperatures to trigger the process. Unfortunately it would take many months or perhaps years of doing this to notice much of a difference. However, it is not a harmful practice to adopt and it might surprise some people to learn that it is in colder temperatures that we achieve deeper sleep in general, and not super cozy warmth.

Ingredients and Supplements

Supplement It’s not just your environment that can trigger BAT to activate, but some things that you consume.

Hot peppers – specifically Capsaicin or Capsicum – has been shown to effectively convert white fat cells into brown fat cells [source].

This ‘browning’ of white fat cells is an indication of what is to come with research into humans and the study of certain foods’ effects.

Obesity is basically a disease, so it should be said that hot peppers on a pizza is not the way to cancel out the other thousands of calories.

What it does mean is that a supplement containing a concentrated extract of hot peppers might be a good idea, along with a calorie controlled diet.

Cayenne pepper comes from capsaicin hot peppers. There is one dietary supplement we use which contains an excellent dose of it PLUS the rest of its formula is stellar.

CLICK HERE to read about the Top Fat Burner

Appetite Suppression and Glucomannan – Important Fat Loss Advice

Losing Weight The key to losing fat is calorie control. There are lots of ways to describe different diets and eating habits, and lots of “gurus” out there who will claim to have the definitive answer.

Ultimately, however, losing weight comes down to one simple rule:

Calorie Intake < Calorie Expenditure = Weight Loss

If the amount of calories you eat total less than the amount you use / burn / metabolize in a given period – let’s use a day for simplicity – then you will lose some weight.

Now, the type of weight you use – fat, muscle, a mixture of both – is largely determined by other factors, such as exercise and the sorts of foods you are eating.

We’ll get to muscle retention through food intake soon, but most valuable to you right now is probably the ability to eat less.

Physical and Mental Aspects of Calorie Control

Hunger Junk CravingsDieting is difficult for two main reasons:

Physical – your body is used to a certain way of doing things, food intake included. If you change this, then in simple terms, it will initially protest and feel a little discomfort (hunger), perhaps weakness until it starts to actually feel better from it. The timeline varies between individuals.

Mental – food is a comfort when you are feeling crap. Eating is an activity when you are bored. Sweets and junk are basically a drug, and fat just makes things tasty. Let’s not talk even talk about starchy carbs!

There’s a huge psychological factor to consider when you are dieting. Sometimes you’re not even physically hungry, but you still stuff your face with fast food. If that isn’t a mental thing, then we don’t know what is.

There are tricks you can use to defeat both the physical and mental goblins, and we’re going to talk about a very specific one right now.


Instant Knockout CapsulesThe root of the Konjac plant is home to a type of fibre (/fiber) called Glucomannan. It has an interesting property that not many other natural fibres have.

It can absorb many more times its own volume of water. This interested scientists and supplement companies for the purpose of losing weight.

In the stomach, Glucomannan forms a comfortable mass, which can reduce the physical cravings for food.

Provided at least a tall glass of water (minimum of 250 ml / 8 oz) is taken with the glucomannan product, it works and is completely safe.

Glucomannan products are generally taken half an hour before meals, but never before bed.

Products Containing Glucomannan

A brief internet search will find you a lot of brands that have made a Glucomannan product. This might be a good option if you are going the cheap route and just want to try it out.

The best products we have found are those that combine the glucomannan into a formula with other ingredients: fat-burners, appetite suppressors, carb blockers, energy boosters and so on.

Of course, being the conscientious sorts that we are, we have an excellent product recommendation for you.

Product Recommendation

Instant Knockout Review

Instant Knockout comes highly Recommended

Instant Knockout is the best fat loss product available as far as we are concerned. It contains the perfect blend of fat burners, energy boosters, nootropics and, of course, Glucomannan.

It contains a great formula which gives actual results, and is endorsed by some of the world’s fittest people – including professional fighters who live and die by the weight category they have to make for a competition.

Not only that but it’s available at some great price deals, and can be shipped anywhere in the world.

When we found it, we jumped on it immediately.

Take a look at our review by following the link below.

CLICK HERE to read more about Instant Knockout

Vitamin D – This Article Might Change Your Life

Man Feeling Good in SunHave you ever made a simple change in your lifestyle and it has made a world of difference?

Vitamin D is one of those simple changes you can make and it can have benefits you couldn’t possibly have dreamed of, from stronger bones, to bigger muscles and from a happier mind to better sex and more energy.

It might be the one thing you are lacking in, making you tired, irritable, injured or just plain depressed.

Everyone knows Vitamin D is synthesized by your body when sunlight touches your skin, and if you don’t know that then you should.

Your skin is your very own all-over-body solar panel – the first capture point of the sun’s rays after their 150 million kilometre and 8 and a half minute journey from our nearest star.

…but what if you spend a lot of time inside, or you live in a climate that isn’t sunny all year round?

DID YOU KNOW: during the Spring, Autumn and Winter in climates above the 37th parallel north or below the 37th parallel south of the equator, peoples’ skin will not make sufficient Vitamin D. People who work indoors, or don’t consume enough are effectively deficient for 3/4 of the year.

And by the way, the 37th parallel isn’t even high (or low). It clips the north of Africa and most of America is above it, all of Canada of course, the UK and about 95% of Europe!!!

37th Parallel Latitude

The 37th Parallel

What’s All the Fuss About?

Vitamin D is essential for you to live, that’s why it’s a vitamin. Few people put enough stock into the true impact it has on health. In fact, a lot of people go their whole lives not getting enough, and struggle their way through as a result.

Vitamin D:

  • Increases Bone Strength and Density
  • Improves Mood, Emotional Stability and feelings of Vitality and Well-Being
  • Optimizes Hormone Balance, particularly Testosterone in Men
  • Sharpens Cognitive Function
  • Improves Heart Health

Isn’t it a shame that so many people don’t get enough of this awesome Vitamin?

All it takes a few bucks / quid / crowns or euros per month to sort your D levels out.

Girl in SunSure, there’s food that contains Vitamin D like fatty fish, liver, cheese, eggs….and these days companies fortify some of their products with it. You’ll often find milk that’s been fortified with Vitamin D.

Even then, you might not be getting enough. Especially if you work according to the RDA (Recommended Daily Allowance), which even after an update from 400 IU to 800 IU is STILL NOT ENOUGH FOR ADULTS.

It’s a global crisis, at least for the people in those climates.

And to be honest, a lot of people in hot climates don’t get enough because they shuttle themselves into an office, workshop, warehouse or store and stay there for the sunniest part of the day.

Recommended Daily Allowance

Milk Vit DThe original RDA was just about enough to avoid rickets. Seriously?!! Thanks for that, government health people!!!

There are boat loads of benefits from Vitamin D, so instead of thinking I’m taking enough to avoid having bendy legs, you should be thinking, am I getting enough to get all the good stuff like stronger bones, improved hormonal balance, a stress-free mind, even happiness and feelings of vitality??

Screw the RDA, it’s a load of rubbish. You can take up to 4000 IU safely (and many people do every day) and research indicates you can go a lot higher than that (although there is probably no need).

A daily dose of 2000 IU is good enough for rock and roll, and you can eat Vitamin D rich food on top of that…and get some sun (when it deigns to shine).

And don’t rely on your multivitamin. For a start, it doesn’t go above the crappy 800 IU, and it doesn’t contain any fat – which is important to have in some form alongside Vit D because it dissolves in fat and gets into your system that way.

Vitamin D Liquid Capsules

SunshineThis is the direction to go in. Get yourself an oil based liquid gel capsule supplement of Vitamin D3. They look a bit like fish oil caps; sort of a gold coloured soft gel.

Most companies put out 1000 IU capsules – they aren’t even bothering to go lower because they know what the deal is.

Now, because they already contain the fat, they are ready to be taken like that. To make doubly sure, have a glass of milk to take it with.

Why D3?

Vitamin D3 is the most bioavailable of the D types. Simply put, it’s the one that makes the greatest impact.

Want The Lowdown on Vitamins? CLICK HERE

5 Mistakes You’re Making in the Gym

Man Tired in GymWhatever your goals are in the gym, it is probably true that you are doing something which slows down your progress towards them.

‘Mistakes’ is a harsh word, and no-one likes being told they are making them, but it’s not uncommon for the best athletes in the world to make mistakes.

Often, it’s the benefit of hindsight and reflection – due to the nature of our job – that offers us the chance to correct our personal mistakes, and build on the ideas and techniques that help us progress faster, and perhaps even safer, than before.

That, and the hours of research we do to ensure we aren’t talking out of our backsides. People are people. We get better at stuff because we mess up. Sometimes, though, it’s better not to mess up, and just get better!

Here are 5 common ways in which people can hinder their progress in the gym. Turn them around and you’ll notice the difference.

Cardio First – Get it Out of the Way

Exercise Bike Cardio

Okay, we know why he does cardio first!

Right?! Cardio sucks for the guy who wants to get muscles. He knows he has to do it, to stay healthy and keep the fat at bay, so he blasts it out the way in the first 20 minutes of his workout.

Bad plan.

It’s a bad plan for anybody working out in the gym, even if your goal is to be fitter and not necessarily stronger or bigger in a muscular sense.

Cardiovascular exercise burns calories, which is a good thing, except that it rips through your supply of carbohydrates, as well as a bit of fat. So that pre-workout you drank has become fuel for your cardio, not your muscle building.

By the time you get to the weights, you’ve spent most of your carbohydrate energy. That was the energy you need right now because weight lifting needs explosive power, and the gas for that is basic sugar, ATP and some other compounds you are now lacking.

So, do cardio after the weights.

There’s another good reason too. If you burn through your carbs during the weights, by the time you get to the cardio machines, your body has to dig into its fat storage for fuel.

Oxygen and fat makes for a good cardio exercise. Try staying mainly in the upper end of the Aerobic zone, and dip into anaerobic effort for short spells every so often. Twenty to 30 minutes and you can hit the showers.

But how do I get my muscles warm for the weights if I don’t do cardio? – Good question. You can do a few minutes on a cross-trainer or eliptical (something that gets your whole body moving) to warm up but dynamic warms-ups are better.

Dynamic warm-ups involve full body exercises like burpees or squat thrusts etc. and they really light up your muscles ready for a good session. Again, this shouldn’t be too long because you’ll deplete energy, but getting to a point where you sweat and are breathing nice and deep is a good idea.

Lots of Stretching

Flexible Man Stretching

You can’t do this…so don’t try!

If there’s one thing you know is true, it’s that you need to stretch a lot before lifting weights…

…unfortunately, your coach back in high school might have been slightly misinformed about that.

Stretching has its place, don’t get us wrong. It’s just another thing that should probably wait until after you have finished your workout.

Stretching muscles is a very literal thing. It is in fact stretching them. This mechanical action actually weakens them temporarily, even damages them slightly, in order for them to gain a little range of motion in the long run.

The problem comes when we try to use our newly stretched muscles and contract them under the load of, say, a barbell. In this case, they cannot achieve their full power potential, which will essentially flatten your peak power slightly and limit your growth rate post-workout.

But what if I pull a muscle? Surely I need to stretch first!! – This bring us back to the importance of a brief but thorough warm up. Secondly, dynamic movement is a far better preparatory activity for lifting weights than stretching.

In fact, moving under bodyweight, in the same way as you will under load is the best way. So if you are going to do squats, then it’s best to do some dynamic squats on the spot. Start slow and put some spring into them after a little while. Again, don’t deplete energy levels too much, just get your body warm and your muscles prepared.

Remember: Stretching a muscle in no way prepares that muscle for resistance to a load. What does prepare it is similar movement to the one you are going to do, but under less load. Like, say, bodyweight. And after a while, due to neurological conditioning, your brain and body will know what is coming and you will notice the difference in your max lifts.

The More The Better

Everyday Gym The next two mistakes are closely related because they are two individual problems in themselves that can come together to form one big problem that is greater than the sum of both parts.

Stick with us here because this is all about training volume.

People who start in the gym without much experience – and stick to it – will see some of the best, if not the best gains they will have in their life. That’s down to a number of factors including neurological adaptation and the complexities of sarcoplasmic and myofibrillar hypertrophy.

Once these same people start to plateau, they feel that something has to change. Change generally comes in one of two ways, perhaps both: more training sessions per week and/or longer training sessions.

It’s true that one or both of these can even help, and we are not here to dissuade you if you feel it is the best option for you. But consider first the idea that your body improved dramatically on the training frequency you have been on.

Perhaps it is not the regularity, but the routine itself that needs to change. In fact, increasing frequency of training sessions may even have a negative impact because your muscles would have to recover, overcompensate and grow quicker between more regular sessions. A biological unlikelihood unless your diet and sleep cycle is in need of dramatic improvement.

What’s more likely is that your body has adapted to the specific movements and exercises that you have been doing over the course of the last X number of months.

Try changing those movements and exercises before you change frequency of training sessions. If only to rule it out.

The Longer The Better

Mature Gym Man

This session started when he was 25 years old

As we said in the previous section, schedule might not be the best thing to experiment with first if you are struggling to get the gains. Sometimes, lengthening the session is an option, particularly if you are a weekend warrior or someone who only has 2 days a week in which they can work out…or some other reason.

Surprisingly often, however, the opposite can be true. You need to shorten your session to get more out of it. Hold on though, there are caveats to that. You can’t just do less and expect to grow more muscle.

The point here is: it’s not necessarily how much time you workout for but how you workout during that time.

Guys are social creatures, it’s part of what makes us go to gyms in the first place. It is after all a better motivational factor than training alone.

However, you should probably remember what you are doing at the gym and why you are doing it, especially if you get into a 10 minute chat about last night’s game on TV in between sets.

We’re not advocating that you ignore everyone, but putting your headphones on and getting on with each set is going to cut your time down by a lot over the course of a workout.

Being a gym butterfly is not going to make you stronger, or bigger, or faster…and neither is talking to gym butterflies. They are there to test you. Don’t fail.

Get in…crush it…then do whatever the hell you want!

There’s guys that can do more in 25 minutes than some can do in these crazy 2 hour sessions. Ask yourself what you can do in 25 minutes if you put your mind and muscle to it.

If nothing else, you have limited reserves of power before fatigue catches up with you. Float about in the gym for too long and it will catch up with you anyway, whether you’ve smoked the weights or not.

In the long run, we’ve found it’s better to calculate a schedule that fits with your life and then figure out the workouts that can be done within that, instead of trying to follow a timetable that is messing up your rest, social and work time.

I’m Focusing on my Biceps Today

Ball Bicep Curls

Just go home, silly man


Deadlift, squat, bench press, and military (shoulder) press are movements that you absolutely need in your training if you are interested in gaining overall strength and/or muscle mass.

In a way, these core lifts are all you ever really need. If you aren’t solid in these 4 lifts, why the f#ck are you fannying about doing bicep curls for 20 minutes?

Strong arms in isolation are useless if the base they are attached to is weak.

What’s more, those 4 core lifts will make your arms more powerful anyway. Master these lifts, get your movements tight and safe, and then think about embellishments.

CHECK OUT the 5 ‘Superfoods’ you need in your life

Prime-T – RSP Nutrition – Testosterone Support Supplement – Review


Prime T RSP Nutrition Prime-T is a “scientifically formulated testosterone support” supplement according to the manufacturer, RSP Nutrition.

It’s main benefit is to naturally support serum and free testosterone levels. The ‘free testosterone’ part being the main draw for most customers.

Free testosterone is the stuff floating around, ready to be used for positive gain such as anabolic muscle growth, sexual health and overall vitality.

RSP have put together a strong formula, combining some of the better ingredients for boosting testosterone levels and controlling estrogen activity. The highlights there are the inclusion of D-Aspartic-Acid, DIM and Boron at effective dosages.

With that said, we feel Prime-T at least competes with similar products, although it will not replace Prime Male in our supplement cabinet.

Prime Male is still the best.

CLICK HERE to find out more about that

Prime-T Advertised Benefits

It’s a testosterone booster of course, but here are the specifics, more or less, of RSP’s marketing claims:

There are 4 Key Factors:

  • Healthy Serum and Free Testosterone Levels
  • Estrogen Balance and Prostate Health
  • Muscle and Strength Increases
  • Sex Drive and Libido

To support these 4 factors RSP have turned to scientific research to select the appropriate ingredients for Prime-T.

Ingredients are the most important aspect of a testosterone supplement. Without the right ingredients at the right inclusion rates, you are just going to waste your money.

Ingredient Formula

Open Pill Contents SpilledThe following ingredients and their associated inclusion amounts correspond to 4 tablets of Prime-T.

Amount Per Serving

3,000 IU  – Vitamin D (as cholecalciferol)
20 mg      – Vitamin B3 (as niacinamide)
800 mcg  – Folate (as folic acid)
12 mcg    – Vitamin B12 (As cyanocobalamin)
12 mg      – Zinc (as zinc citrate)
3,200 mg – D-Aspartic Acid
500 mg    – Fenugreek Extract
300 mg    – Maca Extract (root)
250 mg    – 3,3’-Diindolylmethane (DIM)
250 mg    – Safed Musli Extract (as chlorophytum borivillanum)(root)
100 mg    – Boron Citrate (supplying 5% boron)
5 mg        – Bioperine

Usage Guidelines: 4 tablets is the daily dose. They should be taken about an hour before bedtime on an empty stomach.

Our Thoughts on Formula and Dosage

There are some obvious highlights to the Prime-T formula.

D-Aspartic-Acid (D-AA) is a good testosterone optimizer and the dosage is very good. If for some reason you are experiencing lower than normal testosterone levels, or, you are an athlete, gym rat etc. then you will benefit from D-AA at this dose within two weeks of use.

Studies show D-AA not only acts fast but also hard. It may boost sub-optimal levels of testosterone by up to 50% in 14 days.

3,3’-Diindolylmethane (DIM) is good at regulating estrogen levels, helping your system to balance them so that you neither have too much nor too little. It may also act as an anti-aromatase agent within that context. This is because as your testosterone levels increase from supplementation, diet and exercise, more could therefore be converted to estrogen, via aromatase.

Boron Citrate (for boron) is rapidly becoming a prevalent inclusion in testosterone boosters. It’s early days but the research conducted so far looks very promising. It can increase Free testosterone and DHT (a more anabolic compound made from testosterone) and reduce SHBG, the binding hormone that renders testosterone useless. It can do this in small doses as well.

The rest of the formula is fairly standard with Vitamin D, B3, Folate and Zinc providing the vitamin and micronutrient base that every man should have in their daily intake.

Side Effects

Doctor ApprovalThere should be no problems for the average man using Prime-T.

People with pre-existing medical conditions (including anyone taking prescription medication) should check with their doctor before taking this product, or anything similar.

It should also be kept away from pregnant and breastfeeding women. It’s true that some of the ingredients might help lactation but there are other products designed specifically for mothers and they should be recommended by their doctor.

Some of the ingredients are libido enhancing, so it won’t come as a shock if your sexual appetite is heightened.

Conclusion and Recommendations

Prime Male

PRIME MALE – Top T-Booster

Prime-T is a good supplement and RSP is a reputable manufacturer in the sports supplement industry.

It contains some valid ingredients at decent dosages. Beyond that it is in a level playing field with a few other products. There are many many testosterone supplements that are worse than this one.

Prime Male is still our favourite testosterone booster, mostly because we feel its effects more powerfully than anything else we have tried. It could have something to do with the Luteolin or the Red Ginseng.

CLICK HERE to find out more about Prime Male

LeanMode – from Evlution Nutrition – Stimulant Free Fat Burner Review

Lean Mode BottleLeanMode is the stimulant free fat burner on Evlution Nutrition’s weight management product line.

It is the stim-free option against their stimulant based fat burner TRANS4ORM, which we have reviewed separately (click here to read it).

Generally speaking stim-free fat loss products are designed for people who don’t like the feelings associated with stimulants, nor the crash that can occur afterwards if they are particularly sensitive.

They are also good for people who work out at high intensities and don’t want their heart rate to be increased even further unnecessarily.

CLICK here to read about the TOP fat burner

Advertised Benefits

LeanMode is described as having the following benefits:

  • Metabolism Support
  • 5 Modes of Action
  • Appetite Support
  • Stimulant Free
  • Fat Burner
  • Gluten Free

All of the above are pretty routine for most fat burners. The specifics of the “5 Modes of Action” are to do with the ingredients in the formula; five main ingredients with five different ways of exerting their effects.

How Does It Work Without Stimulants?

MetabolismIt might seem like a non-starter for some little capsules to do any serious damage to body fat without at least some form of stimulant to rev you up.

The truth is, some of the better weight loss ingredients are not stimulants. They work in different ways but can still be effective. Here are some examples of those modes of action:

  1. Appetite Suppression
  2. Mood Improvement
  3. Fat Transportation to cell mitochondria
  4. Conversion of Fat for Fuel during exercise
  5. Non-stimulant Thermogenesis

Of course, the key is the formula, the ingredients within it, and the dosages at which they have been included. These are really the only factors to consider where a product’s efficacy is concerned.

Ingredient Formula

The following ingredients and their associated inclusion rates are in 3 capsules of LeanMode:

500mg – Garcinia Cambogia extract (60% HCA)
500mg – Green Coffee Bean extract
500mg – CLA (Conjugated Linoleic Acid)
500mg – Acetyl-L-Carnitine
250mg – Green Tea Leaf extract

Green CoffeeIf you’re wondering whether Green Coffee should be included in a stimulant-free formula it can be assumed that it has been decaffeinated, as within most green coffee extracts.

Green Tea leaf is also a point of discussion for us, because it can be stimulatory at times.

So, LeanMode is not completely stim-free if we’re being strict, but it’s as close as possible while containing something of a thermogenic fat burning element.

Our Thoughts on Dosage and Guidelines

The above inclusion rates are for 3 capsules, and 3 caps is the daily serving. Therefore, those are the daily totals.

With that in mind, we’d probably multiply each ingredient’s dose by 3, except for the Green Tea which could be x2.

To be clear: WE ARE NOT advising you to take 3 times the dose. It’s more a case of scientific research studies suggesting that each ingredient is more effective at about the 1500mg per dat mark (with 500mg for green tea).

That said, Evlution Nutrition might have some super extracts which we are not aware of, and we still advise you to FOLLOW THE GUIDELINES on the packaging.

Side Effects

Woman DoctorWe didn’t experience any negative side effects when taking LeanMode.

One of the main reasons for using a stim-free fat burner is basically to eliminate the potential for many of the common side effects associated with fat burners.

Again, however, we reiterate our earlier point that you should follow the usage guidelines on the label.

There are some people who should not use LeanMode, regardless of its stimulant free recipe. Pregnant and nursing women must avoid all supplements which have not been approved by the doctor.

People with medical conditions, or those taking prescribed medication should also avoid products like this unless they have been specifically cleared by their doctor.

Conclusion and Recommendations

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You can use LeanMode when you’re not using IKO

As stim-free fat burners go, Lean Mode from Evlution Nutrition is one of the better ones. We’ve seen some howlers though, so that’s not necessarily saying much.

Burning fat is a tricky business with pills. The ingredients really do have to be top notch, and at least some of them have to be included at powerful doses.

LeanMode might be a good support product if you are taking a break from the stimulant-based fat burners for a couple of weeks and still want to take something in the meantime.

Just don’t expect miracles with this one.

CLICK HERE to find out which Fat Burner is MOST RECOMMENDED

TRANS4ORM from Evlution Nutrition – Fat Burner Capsules – Review

Transform Bottle TRANS4ORM is a stimulant based fat burner from the popular supplement EVLUTION Nutrition.

Evlution have a few different weight management products but Trans4orm and LeanMode are the two multi-ingredient formulas (LeanMode is the stimulant-free fat burner).

The company has also released TRANS4ORM in a pre-workout format. This review concerns the capsule fat burner.

Evlution claim that Trans4orm is “scientifically engineered to support” the following benefits:

  • Fat Burning
  • Cravings Contro
  • Boost Metabolism
  • Increase Energy and Focus

These are the basics which most ‘all-in-one’ fat burners hope to cover. It’s good to see the company keeping it simple here; we see far too many huge lists of over-hyped capabilities. The four points above are all you want, and all you need, of a fat burner.

CLICK here to discover which Fat Burner we rate the Highest

How Does It Work?

DB pressFor fat loss, increasing the process called thermogenesis is the basis for adding stimulants to the blend. They also increase metabolism and help you with additional energy and focus.

In fact, stimulants like caffeine and yohimbe / yohimbine are the multi-taskers, checking boxes next to ‘fat burning’, ‘boosting metabolism’ and ‘increasing energy and focus.’

For cravings control, some sort of appetite suppressor is usually employed. However, it can come in the form of a more cognitive approach as it does with Trans4orm. The idea is to trigger some sort of satisfaction response in the hunger and craving centres of the brain.

Further benefits to focus and energy (also mental energy) come from nootropic ingredients; cognitive enhancers that can cross the blood brain barrier and improve brain function in some way.

We can explain more once we dig into the TRANS4ORM formula.

Ingredient Formula

The following inclusions and associated weights (mg/mcg) is equal to 2 capsules of Tras4orm:

  • 15mg     – Niacin (Vit B3)
  • 2mg       – Vitamin B6
  • 400mcg – Folic Acid
  • 6mg       – Vitamin B12
  1. 500mg – Green Tea Leaf extract
  2. 300mg – Choline Bitartrate
  3. 200mg – L-Tyrosine
  4. 175mg – Natural Caffeine
  5. 100mg – Coleus extract
  6. 50mg   – Alpha-GPC
  7. 20mg   – Yohimbe extract
  8. 5mg     – BioPerine (black pepper)
  9. 2mg     – Huperzine Serrata extract (std. min. 1% Huperzine-A)

blood flowAs you can see there is a vitamin base to the formula. This is standard practice and lets the companies call their products supplements.

The main formula contains excellent ingredients on the whole. We don’t like Yohimbe, but we’ll come to that in the Side Effects section.

Green Tea extract and caffeine are the obvious thermogenic inclusions aside from Yohimbe. All 3 are there to make sure your body produces heat energy and uses fat as the main fuel source.

Coleus is also a thermogenic, working much in the same way as caffeine (increasing cAMP – Cyclic Adenosine Monophosphate – in cells). The dose of Coleus is quite small though.

L-Tyrosine is another stimulatory compound. It is the second nootropic inclusion as well. It may reduce stress levels and improve subjective well-being. There is some talk that it can reduce fat levels but it’s more important as a mental fatigue reducer.

Choline Bitartrate is the primary nootropic compound. By increasing levels of the neurotransmitter acetylcholine it may improve cognitive function (focus, mental drive, energy etc) during exercise and the calorie controlled aspect of your diet.

Alpha-GPC is probably our favourite ingredient in the mix, although it is included at quite a low dose. Still, significantly more than most supplement companies do. It is quite expensive to purchase, which is why most supplements don’t contain it at anywhere near its effective dose (about 1000mg).

It is another neurotransmitter booster. It appears to improve muscular power output via increased mind-muscle connection. It also boosts growth hormone quite dramatically initially, although it is more of a quick spike than a prolonged release. Again, however, this may all be pretty much moot considering the dose is not much more than a symbolic gesture.

BioPerine is a patented form of black pepper, used for its ability to increase the bioavailability and absorption of the other ingredients in the blend.

Huperzine Serrata – which confers around 20 to 40mcg of Huperzine A in this case – is another nootropic substance. Tiny doses are effective for its most renowned effect of inhibiting the enzyme which itself inhibits acetylcholine, the aforementioned, and hugely important neurotransmitter.

Side Effects

Doctor ApprovalWe mentioned Yohimbe in the ingredients section. A good fat burner according to current studies (perhaps inconsistent though), it may be a double-edged sword.

Yohimbe is known to cause some unwanted side effects in some people. It can cause feelings of anxiety in young adults, especially those prone to it.

Even at recommended dosages, side effects can occur with yohimbe / yohimbine. Nausea, stomach pain, dizziness and anxiety are all possible.

An analysis of many supplements containing Yohimbe found that the doses were often massively inaccurate – from 25 – 150% inaccurate!!

To add to this, it interacts negatively with many prescription drugs, especially anti-depressants. Even its compatibility with some everyday compounds are in question.

Suffice it to say, it is best to take it slow with Yohimbe if you feel you still want to use it. The daily recommended dose is 2 capsules of Trans4orm in the morning and 2 later on. You can easily assess your tolerance of the whole formula by taking one capsule first and going from there.

Pregnant women, breastfeeding women, people on medication and those with medical issues should not use this product.

Conclusion and Recommendations

The inclusion of Yohimbe puts us off using TRANS4ORM. We consistently see it in formulas of fat burners, but it also means that they are limited to the USA market.

Many countries do not allow these Yohimbe / Yohimbine containing supplements, and so if you are not in the US then it’s unlikely you will be able to get it anyway.

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Aside from that ingredient, TRANS4ORM has excellent inclusions. The only problem then is that the inclusion rates are low for many of the better ones.

Our advice is to get the supplement that will help you really hold back the hunger, while giving you the fat burning and energy boost you need.

That comes in the form of a product with a lot more substance to its formula. Instant Knockout is our recommendation. Follow the link below and check it out…

CLICK here for the full review of the Most Recommended Fat Burner

RSP Quadra Lean – Thermogenic Fat Burner – Review

RSP QuadraLean Fat BurnerQuadraLean is a fat burner supplement manufactured by RSP Nutrition, a company well established in the bodybuilding and sport nutrition business.

This particular product is one of the better selling fat burners on the market, possibly because it is advertised as a 4-in-1 formula – hence, “Quadra”.

The 4 mini-blends within the formula are:

  • Weight Loss
  • Energy
  • Thermogenesis
  • Neuro

It looks good on paper; hitting all those areas with just bottle of pills. So we can understand why so many people might purchase it.

We had a go with QuadraLean to see whether it really does provide “Cutting Edge Thermogenic Fat Loss.”


How Does QuadraLean Work?

Scientist and MicroscopeQuadraLean has been developed with fat loss as the main objective, using 4 different areas of effect on the body to accomplish it.

The Weight Loss Blend contains ingredients which may influence the storage and transport of fat.

Energy Blend holds no surprises. Stimulants can be found here, included to boost energy and add to the fat burning process.

Thermogenesis is the process by which the body’s cells ‘burn’ fat and release the energy as heat.

The Neuro Blend contains ‘nootropic’ or cognitive enhancers, so called for their activity in the brain. Some improve focus, some heighten mood and others speed up signalling from the brain to the muscles.

We’ll discuss the specifics of each blend in the Ingredients section.

Ingredient Formula

Open Pill Contents SpilledFirst off, the label is completely transparent, meaning none of the ingredients are hidden within proprietary blends.

They are however split into 4 blends within the main formula:

(the following inclusion rates are in 3 capsules)

Weight Loss Blend

500mg – Conjugated Linoleic Acid (CLA) Powder
500mg – Acetyl-L-Carnitine Hydrochloride

Energy Blend

200mg – Natural Caffeine (from green tea)
75mg   – Bitter Orange extract (citrus aurantium)

Thermogenesis Blend

40mg – Yohimbe extract
25mg – Cayenne Pepper Fruit extract (Capsimax)

Neuro Blend

300mg – Choline Bitartrate
50mg   – Alpha GPC

CLA is quite overrated in our opinion. It has never really been reliably proven that it has any significant fat loss effect.

L-Carnitine is however well established. It transports fatty acids to the mitochondria of cells to be used as fuel.

Caffeine is in nearly every fat burner and is extremely well studied and supported for both focus and fat loss. For fat loss it must be said that you should not consume any other sources of caffeine. For maximum effect, it is better if you haven’t had any for two weeks prior to using a fat burner with it in.

Bitter Orange extract contains the active ingredient synephrine, which can work in synergy with caffeine. It is a stimulant itself and can be effective at the dosage here, although it is quite low.

Yohimbe probably makes this a US only formula, as the ingredient is not allowed in many other countries that have tighter regulations. It is another stimulant and can increase the rate of thermogenic fat burning.

Due to the side effects which can occur while using Yohimbe / Yohimbine, it is not always suitable for everyone (we will discuss this further in the Side Effects section).

Cayenne Pepper induces the heat effect of capsaicin / capsicum (hot pepper) and is a reliable fat burner.

Choline Bitartrate and Alpha GPC are both ‘nootropic’ in nature (they improve cognitive function) by increasing neurotransmitter activity. This can have the effect of improving mood, mind-muscle connection and ability to focus.

Side Effects

doctorThe majority of people who have used stimulant based fat burners before will have no problem with QuadraLean.

However, Yohimbe / Yohimbine can cause unwanted side effects in some people. It is known to stimulate anxiety in some people.

Stimulants in general can give people some mild effects like the jitters, nausea, headaches, dizziness etc.

If you are unused to stimulants or have cycled off them then you could start with a partial dose. The maximum recommended serving is 3 capsules, therefore you could split that to 2 or even 1 pill to begin with until you get used to it.

QuadraLean is not suitable for pregnant and breastfeeding women, people with medical conditions or taking prescription medication.

Conclusion and Recommendations

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Instant Knockout comes highly Recommended

We’ve said it before on this site, but we are not big fans of Yohimbe. There are too many questions about its side effects, and not enough answers.

Yohimbe also makes QuadraLean only really available in the US, due to most other countries not allowing it to get across their borders.

So, what are you to do? Well, there is a fairly popular stimulant-free version of QuadraLean, but then that won’t have enough teeth for some people.

We recommend a fat burner that is used by professional athletes. One that cuts the fat quickly, provides an excellent appetite suppression effect, and won’t give you anxiety. Find out more about it by following the link below…

CLICK here to read more about the Best fat burner