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      TOP RATED GREENS SUPPLEMENT

      TOP RATED GREENS SUPPLEMENT

      MAKING GREENS A PART OF YOUR DAILY RITUAL

      Not a fan of vegetables? You should be! Vegetables are full of all the good things you need to stay healthy including fiber, vitamins, minerals, enzymes and phytonutrients. If you have been missing out on vegetables you could be preventing your body from making a full recovery, not to mention reducing your performance in the gym. The nutrients in vegetables can help cleanse and detoxify your body, but getting them in can be tough if you’re not a fan.  PHARMAFREAK’s GREENS FREAK is loaded with superfood phytonutrients; you’re getting the benefit from not just one or two vegetables but from multiple, all in a convenient single serving scoop!

      WHAT’S IN GREENS FREAK?

      A better question might be, what’s not in it.  This high potency powdered greens supplement combines nine different high potency, superfood blends including a variety of unique ingredients such as Spirulina, Chlorella, Alfalfa, Barley Grass for high amounts of natural vitamins and enzymes and Wheat Grass for detoxification.  It also contains antioxidants, digestive enzymes, liver supporting milk thistle extract, probiotic cultures, immune and adaptogen support ingredients.

      WHY DO YOU NEED A GREENS SUPPLEMENT?

      If you workout regularly and are following an intense workout routine, then you’re muscles are no doubt experiencing a build up of acidity. Add on a high protein restricted diet, that can also cause acidity and you’re dealing with an overload on your system, making it harder to recover from your workouts.  GREENS FREAK helps reduce acidity and brings back balance, putting the body in an alkaline state. GREENS FREAK can also help detoxify the body by providing it an array of phytonutrients that help combat oxidation brought on by free radical damage in the body from an intense workout. More about phytonutrients. 

      HOW DO YOU USE GREENS FREAK?

      GREENS FREAK is easy to use, simply mix 1 scoop with about 8 oz of cold water and enjoy.  This greens supplement can also be mixed with a scoop of your favorite protein powder such as VEGAN FREAK.

      WHAT ELSE CAN I DO WITH GREENS FREAK?

      Not sure what to do with your GREENS FREAK? Try making it into a smoothie.  Here is a simple smoothie recipe to blend up with your GREENS FREAK.

      GREEN SUPERFOOD SMOOTHIE

      1 scoop of GREENS FREAK

      ½ apple chopped into chunks

      ½ banana

      1 cup chopped kale

      ½ cup cold water

      ice

      Protein Boost – Add 1 scoop of VEGAN FREAK Plant Protein

      Blend all ingredients in a blender on high until smooth!  Enjoy!

      Calories:  211 Cal Protein 33 g Carbs 26 g Fat 1.2 g

       

      FREAKMODE VOLUME TRAINING

      FREAKMODE VOLUME TRAINING

      By ALEX SAVVA

      GVT is not for the weak. This program is for experienced athletes only that wish to shock their muscles and shift into a hypertrophy phase like no other. This training protocol originated in Germany and hence the name “German Volume Training”. I’ve used this workout program many times over the years and I found it particularly useful at gaining muscle and getting ripped while preparing for bodybuilding competitions. This program is what comes to mind when I hear the phrase “pain and gain”.

      Weekly workout schedule:

      Monday
      Chest/Back Workout
      Tuesday
      REST or 20min of Intervals
      Wednesday
      Shoulders/Arms Workout
      Thursday
      REST or 20min of Intervals
      Friday
      Leg Workout
      Saturday
      REST or Light Cardio/Cross-Train
      Sunday
      REST or Light Cardio/Cross-Train

      CHEST/BACK WORKOUT

      Exercise
      Sets
      Reps
      Tempo
      Bench Press
      10
      10
      4-0-2-1
      Cable Back Row
      10
      10
      4-0-2-1
      Bicycle Crunch
      10
      10
      1-0-1-0

      SHOULDERS/ARMS WORKOUT

      Exercise
      Sets
      Reps
      Tempo
      Dumbbell Shoulder Press
      10
      10
      4-0-2-1
      Neutral-Grip Chins
      10
      10
      2-0-2-1
      Dips
      10
      10
      2-0-1-1
      Reverse Crunch
      10
      10
      2-0-1-1

      LEG WORKOUT

      Exercise
      Sets
      Reps
      Tempo
      Squat
      10
      10
      4-0-2-1
      Lying Hamstring Curl
      10
      10
      2-0-2-1
      Vertical Chair Knee Raise
      10
      10
      2-0-1-1

      THE WORKOUTS

      There are 3 weight-training workouts that you’ll be performing each week to hit every major muscle group. Each workout includes basic, compound movements to stimulate maximum muscle fibers and that’s why you are only performing 1-2 exercise per body part. You will notice that Friday is leg day and there are 2 days of REST or Light Cardio/Cross-Training that I recommend following that workout. If you do this program properly, your legs will be fried and light cardio or rest is about the only thing you’ll be able to manage during the days after. Also, the light cardio will help speed recovery and reduce stiffness after your brutal leg session.

      I’ve added a core exercise to each workout. Stick with one exercise only so you don’t fatigue the core muscles to the degree that they’ll compromise your strength and technique during your compound lifts. The core exercise will also serve as some active recovery between each set.

      LOADS & REST

      For the compound exercises (that are the focus of this program), stick with 50 to 60% of your one rep max. Your goal should be to get 10 reps out of each set without going to complete failure. Perform the exercises listed back-to-back and rest for 1 minute between each set. Once you can complete a full workout with all the reps prescribed, increase the weight by about 5%.

      TEMPO

      It’s very important to control all movements and follow the prescribed lifting tempo for each exercise in the program. The lifting tempo used in this program is written in a sequence of four numbers (i.e. 4-0-2-1). The first number represents the eccentric phase, the second number represents the stretched phase, the third number represents the concentric phase, and the fourth number represents the peak contracted phase. The number assigned to each phase of the tempo represents the number of seconds you should take to complete each phase.

      A recent study conducted at McMaster University showed that slower tempo training elicited greater responses in protein synthesis when compared to faster tempo training.1 Another study showed that longer time under tension per set resulted in greater EPOC and energy expenditure.2

      Example of 4-0-2-1 Tempo:

      4 = 4-second eccentric contraction (negative part of the movement)

      0 = no pause at the “stretch” portion of the movement

      2 = take 2 seconds for the concentric contraction (the actual pushing/pulling of the weight)

      1 = take 1-second pause at the peak contraction of the movement

      References:

      1. Burd N.A., & Andrews R.J., et al. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. Jan 15;590(Pt 2):351-62.
      2. Scott, C.B. (2012). The effect of time-under-tension and weight lifting cadence on aerobic, anaerobic, and recovery energy expenditures: 3 submaximal sets. Appl Physiol Nutr Metab. Apr;37(2):252-6.