Facing up to the challenge of our rival

Matthew Delia

• Creatine is good. • Protein powder is just food. • Multivitamin probably isn't completely necessary if you're eating enough, but it also covers your bases just in case (b vitamins, vitamin d, and certain minerals). Most multivitamins have plenty of vitamin D, which is good if you don't get a lot of sun. If yours doesn't have vitamin d, it's a really cheap stand-alone. • Amino acid supplements and BCAAs are expensively pointless, just eat more. • Fish oil are a great idea if you aren't eating fish often. • Pre-workouts are caffeine with niacin, arginine, beta alanine, citrulline malate, and b vitamins. Don't rely on them for every workout, and even for heavy workouts I'd recommend avoiding them. • Joint supplements are just glucosamine and biotin. If you have joint problems or pain, just get those 2 things separately; they're cheap as hell. • Post-workouts are garbage, just eat something or make another protein shake. • Glutamine is pointless, unless you're vegetarian or don't consume dairy. • Lysine is good for cold sores, but that's about it. • Mass gainers are just maltodextrin and protein powder. If you absolutely don't want to eat your carbs, feel free to drink them with mass gainers. • Testosterone boosters are all, without exception, bullshit. • ZMA is zinc, magnesium, and B6. Generally you don't need to take a separate ZMA pill because you're getting these through a multivitamin, but if you're eating less to lose weight and don't have a vitamin with enough Z and A, a ZMA capsule could help with recovery and sleep. • Sleep aids are melatonin and valerian root, both of which are dirt cheap and can be purchased separately. • Weight-loss pills are usually caffeine, green tea (caffeine), green coffee bean (caffeine), and a fibre to suppress appetite. Any claims about metabolism boosting is bullshit. Just eat veggies and take a caffeine pill to replicate 99% of weight-loss pills.

 https://www.livestrong.com/article/529880-what-muscles-do-hack-squats-target/

 http://seannal.com/articles/training/deadlifts-lower-back-pain.php

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Squats: back straight, chest up. Elbows in. Toes out, feet gripping the floor. Knees go outwards. Breathe in. Abs crunch. Go low as you come up thrust the hips.

Deadlift: Hinge hips, flex knees and bars heads down then pull up. Keep shoulders back and down. Chest up. Back straight. Knees go out. 

https://www.muscleandfitness.com/workouts/workout-tips/5-advantages-lifting-light-weight
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