About us

OUR TEAM


Team Leader Dr Stephanie Wosniak

OUR TEAM

Dr. Stephanie Wosniack is is dedicated to providing her patients with the best possible care. After receiving successful care for various aches and pains over the years, Dr. Woshiack found her calling to help others well.

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Pediatrician

Sussie Wolff


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Dental surgeon

Ashley Willson


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Cosmetic Surgeon

Gabriela Beckett


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General Doctor

George Button


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Cosmetic Surgeon

Jasmine Jordan


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Surgeon Nurse

Irene McDermott


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Pediatrician

Hellen Lowe


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Dental surgeon

Emily Washington


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PLAN A VISIT TO YOUR DOCTOR

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19/Aug/2019

Some body builders use supplements to enhance performance or muscle growth. There are many on the market. We will discuss two basic types here; muscle builders and hormone level modifiers.

Muscle builders – Included here are creatine and glutamine, protein drinks and bars, and amino acids.

• Creatine and glutamine – Creatine is essential to build muscle. Creatine based products ensure you have an adequate supply to grow muscle. Glutamine supplements enhance your natural growth hormones, lessening the time your body requires to build muscle mass.

• Protein powders, drinks and bars – Your body needs 1 gram of protein per pound of body weight per day to grow muscles. These products provide an alternate source.

• Amino Acids – Amino acids are muscle building blocks that enhance protein. These are generally known as enhancements.

• Methoxy/Ecdysterone – This is a combination of methoxyIsoflavone and ecdysterone is used to support muscle building and protein synthesis. It is often used to promote weight loss.

Hormone level modifiers – Included here are testosterone, growth hormone boosters and anti-estrogen supplements.

• Testosterone – Testosterone is a primarily male hormone that occurs naturally in both males and females. It increases the body’s ability to build muscle.

• Anti-estrogen – Estrogen is a primarily female hormone that occurs naturally in both males and females. Blocking some of its production enhances the body’s ability to build muscle.

• Growth hormone boosters – These types of products are designed to improve muscle building in older people. As we age, we lose some of the body’s natural ability to generate new muscle.


19/Aug/2019

Introduction:

In any kind of sport mental imagery has to be used in order for the athlete to get the best out of their training, and eventually from that they will become successful. The athletes which get the fastest progress and eventually become the best in the world use mental imagery. Don’t believe me, look at Arnold Schwarzenegger his extensive use of mental imagery led him to become the best bodybuilder in the world, actor and eventually governor of the state of California. To gain muscle mass fast you have to use imagination because doing that extra rep or set will make you grow, you just have to imagine it.

How To Do It:

Let’s say you are doing dumbbell curls to make your biceps bigger, before doing your set you have to use mental imagery. Imagine your biceps as huge mountains with huge peaks, valleys and rivers flowing thorough it and with every single squeeze and rep those peaks, valleys and rivers grow bigger and bigger. You might think that using mental imagery is stupid, but without it your workouts will be empty. Without mental imagery you will not be able to progress each gym workout. Without mental imagery you will just be the average man or woman in the gym not progressing in terms of muscle growth, fat loss and so on.

P.S, below I will list what the mountains, valleys, peaks and rivers actually mean to me when I do any kind of bicep exercise.

Mountains: Represents the sheer rugged mass of my biceps.

Valleys: Represents the lean mass of my biceps and every single strand of the muscle fiber.

Peaks: Represents the massive peak of my biceps.

Rivers: Represents the veins on my biceps, they should be overflowing with blood and should be able to burst any minute.

Tom Platz Story:

Tom Platz is a man of his time, he was known to have massive legs due to his high intensity training and imagination which he used during training. For example, Tom used to wear high socks to trick his mind into thinking that his legs are shorter than they were. He also visualized his body as a piston, it should be straight and it should not clank and move around when he did squats. You see with his awesome mental imagery he was able to build the biggest legs in bodybuilding history. You too can also do the same, but you have to imagine it, don’t give up!


19/Aug/2019

Introduction:

Having big cannonball shoulders not only increase your width but also increase your V-taper, which is always a bonus, you can never have too much of a V-taper. Having big shoulders as some people call them is the cherry on top of your physique if you know what I mean. Also, not to mention big cannonball shoulders are a sign of masculinity. So stand back and watch and learn while I show you the secret to getting big cannonball shoulders.

Tip One: Train Your Rear Delts:

In order to have big massive shoulders you must train your rear delts. People that go in the gym and do a bunch of different varieties of shoulder presses will only have big overpowered front delts and weak under-powered rear delts.

I know, I know, they are a very hard and small muscle group to train but they are the secret for having big shoulders. My advice to you for training rear them would be to try every exercise out there. See what works for you and what doesn’t then finally get to training them. My other piece of advice would be too really contract them as hard as possible and to hold the static movement of the rep for as long as possible. Doing this will give you very good growth on the weak part of everyone’s shoulders and you will get the huge cannonball shoulders that you have always dreamed off.

Tip Two: Behind The Back Shoulder Press:

Now this is an exercise I don’t normally and usually see people doing in the gym. Perhaps that is why they have weak shoulders or it could be a variety of causes. Enough of that, anyways, doing behind the back shoulder presses will hit your shoulders from a different angle. An angle that your body is not used to, hence your body will re-compensate for this stress and your shoulders will grow quite nicely.

Now, you can do this with a variety of styles. You can do it standing or sitting down on a bench with a barbell or on the smith machines. I prefer to do mine on the smith machine while sitting down on the bench because it is much safer to go to complete failure and the risk of injury is much less than doing it with the barbell.

Conclusion:

Now, that you know the secret formula for getting massive shoulders, you should go and take action. So what are you waiting for? Let’s get big shoulders!


19/Aug/2019

Walk into any gym and what comes to mind: “fake boobs,” “synthol arms,” “lipo six-pack,” “calf implants,” or “that guy’s juicing, for sure!” We all do it. You may not say it out loud, but you know you’re thinking it.

Implants, synthol, and liposuction are rather recent innovations, but steroids have been around for a while, and they’ve been instrumental in building muscle and training equipment. Yes, that power rack in the corner, for example, is a result of steroids. It’s true!

When Milligrams Turn Into Grams

Let’s face it, steroids have been used in sport for decades. Fact is, many athletes have not only used the stuff, they’ve “abused” the stuff, and that’s especially true in bodybuilding. Pick one of the top guys over the past 50 years, and it’s likely that they were on buckets (not droplets) of the sauce!

In a fantastic interview conducted a few years ago on the Iron Radio Podcast, world-renowned nutrition and sports medicine expert, Dr. Mauro Di Pasquale, claimed that the amount of steroid use in the ’70s and ’80s by bodybuilders was “unbelievable!” He knew of someone who downed an entire bottle of Dianabol at each meal. That’s 100 tablets each bottle, 3 times a day, and that’s on top of probably 2,000 to 3,000 mg a week of injectables!

Some of the top Mr. Olympia contestants back then would take as much testosterone in a month prior to competition as the average male would produce in a lifetime! Forget about a few hundred or even a few thousand milligrams, some of these competitors would go as high as 10 grams of anabolic steroids a week!

Today things have gotten a little out of hand in bodybuilding and its popularity has dropped tremendously. The physiques are unrealistic now and quite frankly not that attractive – guys just can’t relate to them anymore and according to Randy Roach, author of Muscle, Smoke & Mirrors, it’s one of the main reasons why MMA has become so popular. That’s a physique that guys can relate to, and that’s what they want to look like. Being able to kick the crap out of someone (in other words, functional strength) is an added bonus!

And if you look at the women’s side of things, you now have so many different levels of bikini, figure, fitness and physique competitions stemming from a low amount of muscularity to an extremely high degree of muscularity. What’s one of the major differences in preparing for each level?

The amount of drug use.

Hey, don’t hate the messenger!

Too Much Muscle Mass Is Dangerous

When I posted the video Models Are Fat! a few years ago, I knew it would be controversial. However, the controversy had nothing to do with models. The line, “too much fat or fat-free mass can be detrimental,” was not taken lightly, so to speak. Apparently, most hardcore lifters cherish muscle and lots of it. In their minds, there’s nothing wrong with being as BIG as humanely possible.

Well, being muscular is not a problem. A “heavily-muscled” physique may be a problem, however. There is an optimal amount of hypertrophy that should be acquired for any endeavor (I.e., occupation or sport).? Too much mass, whether it’s coming from fat or muscle, can indeed be detrimental. It places a great strain on the body and can decrease longevity, particularly if a genetic predisposition to cardiovascular disease exists.

Here’s a great quote taken from the 1950 book Muscle Moulding by Harry B. Paschall: “Every pound of flesh you put on means the addition of hundreds or thousands of tiny capillaries to carry blood to nourish this flesh, and thus gives the heart and lungs and stomach and liver and kidneys more work to do. Get too fat and any insurance company can prove to you that you are sacrificing a good many years of normal life. Muscular ‘lumps’ of the showcase type may be just as fatal as fat.”

The amount of muscle mass that is “safe” will vary among individuals, and I believe that most recognize by instinct once they’ve crossed that threshold. The body and its systems are “weighed down” beyond a certain point.

At 5’10”, I’ve been as high as 225 solid pounds and it was too much for me. I felt heavy, slow and uncomfortable. My weight may fluctuate 5 or 10 pounds depending on what phase I’m in, but for the most part I hover around 200 pounds now where I feel strong, fast, lean, functional and most important… healthy!

A “heavily-muscled” individual who’s under 6 feet in height and weighs close to 300 pounds (or more) may be at risk if they carry that weight too long. Drugs will only compound the issue, and if a genetic predisposition to heart disease exists, they may be a walking time-bomb!

In the strength world, we’ve lost many legends like Anthony Ditillo and Anthony Clark, for instance, and there are too many bodybuilders to mention that have left us before their time. And if it has not increased mortality, it has definitely increased morbidity. I first learned of this correlation from functional medicine expert Dr. Robert Rakowski in 2006.

And don’t get me wrong, I’m a BIG fan of “functional” muscle. I’m just not a fan of too much “non-functional” muscle at the expense of health.

So taking heavy doses of steroids can obviously have drawbacks and for those that have done it, they know what it can do to your connective tissue. Muscles get big and strong, but often the connective tissue just can’t keep up. You’re a rupture waiting to happen!

But what about “sane” amounts like those used in testosterone replacement therapy?

Get an experienced 40- or 50-year old lifter on some Androgel or Testim, and you’ll be quite impressed with the results, but we’ll leave that discussion for another time.

The Steroid Influence

Whether you are for or against steroids, you can bet that your training has been influenced by them!

In a great paper published in the Journal of Sport History (Spring, 1993) titled “Isometrics or Steroids? Exploring New Frontiers of Strength in the Early 1960s,” author John Fair laid out a very compelling argument that “the greatest system of strength and muscle building the world has ever seen,” was not isometrics (I.e., pushing or pulling a barbell as hard as possible for 6-12 seconds against pins set in a power rack) as Bob Hoffman was promoting to his Strength and Health readership, but rather steroids!

Around the middle of the 20th century, Bill March and Louis Riecke were two American weightlifters making incredible progress using a new isometric training system under the guidance of Dr. John Ziegler; however, these two athletes were also secretly using another revolutionary advancement: the anabolic steroid Dianabol.

As Bill Starr mentioned in a paper “Isometric Farce” printed in the June, 1972 edition of his Weightlifting Journal: “Hoffman, knowing that he could not capitalize on the sale of steroids, jumped in the slot with his isometric courses and equipment… Hoffman made a mint… as lifters throughout the world pulled and pushed hoping to get as strong as March and Riecke.”

Unless the isometrics were accompanied by those little pink pills, those incredible feats of strength were never replicated. As a training system, isometrics never really amounted to much, but steroids were gaining quite a bit of “behind-the-scenes” popularity… and the power rack, well, it became a household name.

Now, fast-forward to the “Colorado experiment” conducted in 1973 where Casey Viator gained an incredible 63.21 pounds of muscle in 28 days. Granted, Viator did not train for 5 months beforehand and dieted hard the previous month and a half to make the results more dramatic, and he was offered a “healthy cash incentive” for every pound of muscle he gained, but he was by no means a beginner. And no matter what type of genetic specimen Viator may have been, you don’t gain that much muscle in that little time, naturally!

How did he do it?

By force-feeding, high-intensity training (HIT), Nautilus equipment, and some speculate that steroids were used. (You think?)

As a result, HIT gained some followers and Arthur Jones and his Nautilus equipment made a fortune! As Bill Pearl mentioned in his book Getting Stronger: Weight Training for Sports, “Nautilus machines became so popular during the ’70s and early ’80s that it was said that more money was spent on Nautilus equipment than on all other commercial gym equipment being sold at that time.”

You may not see too many of the original Nautilus machines any more, but if you go to any serious gym, you will definitely see a power rack. Now you know how it got there!


19/Aug/2019

Deer antler velvet reviews are found aplenty on the internet and are discussing either the pill supplement or the spray form when used as a supplement.

Part of the popularity of the supplement that has been seen in recent years is due to its use by a number of professional athletes because of its performance enhancing effects, but mostly for its recovery enhancing properties.

How It Works

The extract is purported to assist in the building of muscle mass by elevating the levels of IGF-1 in the body.

This hormone is important for increasing muscle mass in the body. Additional effects of the elevated levels of IGF-1 are improvements in both strength and endurance.

Scientific reviews are limited, but some that have been published support the opinions of those who believe that the extract provides such benefits, as well as over 2,000 years of its use by traditional Chinese medicine practitioners and other practices that fall under the umbrella of Eastern medicine.

With that being said, keep in mind that every one has a slightly different body chemistry and lifestyle; something that might have extraordinary results for one person might only have ordinary results for another.

However, that person who receives extraordinary results could be you.

Is It A Hoax?

Some people believe that IGF-1 is banned or illegal. In some instances it is, but that is limited to its synthetic form and not when the IGF-1 is harvested naturally from the velvet of deer antlers.

Even in its natural form, the substance has a remarkable effect on the human body, particularly in the development of muscle mass and recovery from strenuous activity.

Many deer antler reviews will also mention that IGF-1 can provide results that are similar to those that are provided through the use of human growth hormone.

That means more muscle, less fat, and a shorter recovery period.

The extract and its supplements in its natural form might just be the next big thing for bettering physical performance.

Some sources will claim that there is no support for the claims made by manufacturers, or that clinical trials cannot be replicated. However, there have been numerous studies, particularly by Soviet scientists during the 1980s, which have proven successful in not just isolated studies but the results of Olympic sports of the 1980s.

This is part of the reason that the synthetic hormones are illegal.

If antler velvet reviews, including this one, are correct. You will see equally stunning results but from a legal natural source and not that of the illegal synthetic.

Also, by being a natural product, there is very little in terms of side effects. In fact, there have been no reports of severe side effects that are directly connected to the velvet extract.

It is cautioned to not mix with morphine as the mix can provide some unpredictable results in test animals. Additionally, some individuals have had slight reactions that are due to pre-existing allergies.

It is recommended before beginning any supplement routine to consult a professional medical practitioner.


19/Aug/2019

Second to the leg muscles, your back muscles are the largest muscle group in the body. While the gluteus maximus (the booty) gets the prize as the most superficial muscle group, the latissimus dorsi of the back are the widest muscle group. The name itself when translated actually means “wide back.” Being a powerhouse muscle group of the body, there are few upper body exercises you can do that do not engage the back muscle to some extent. There are however some specific movements you can do that work the back more than other exercises, and the close grip lat pulldown is one of them.

The lat pulldown is one of the most popular back exercises you can do in the gym. Even if you’re a novice when it comes to weight lifting or building muscle you probably know what to do when you see a lat pulldown machine. The equipment is pretty self explanatory: sit down, grab the bar, pull down. I think the simplicity of the movement is actually what contributes to the fact that it’s one of the most common exercises done incorrectly.

Close Grip Lat Pulldown with Neutral Grip

1. Adjust the lat pulldown machine with the Neutral Grip bar. (This is the one that looks like it has two handles on either end of it.)

2. Wearing your Gym Gloves, grab the handles with a Neutral Grip which means that your palms facing inwards (really you can’t use this bar any other way). Pull your shoulder blades down and back before you begin the movement. This is your starting position.

3. Pull the bar to your upper chest, pause and slowly return the weight to the starting position. This constitutes one rep.

Close Grip Lat Pulldown Tips

– A common mistake used on a lot of lat pulldown exercises is to pull the bar too far down. This is also when you’ll notice the variation in grip. For example if you’re doing a standard lat pulldown using a pronated grip (palms facing away), and you bring the bar too far down, your elbows will naturally start to pull behind you versus to the side which is the correct movement.

The opposite is true when you’re doing a close grip lat pulldown using a neutral grip; your elbows will want to pull out to the sides if you bring the bar too far down whereas the movement you want to accomplish is elbows pulled behind you.


19/Aug/2019

Most man and woman wants arms the most. It acts as a sexual appeal and boosts your confidence. Arms do not get toned without exercising. Hence, this article will deal with how to get bigger arms briefly. Following these arm workout rules will basically cover your fifty percent arm training.

The basic parts of arms are biceps, triceps and other associated muscles. Training them will make your arms toned. There are several arm exercises for toning your arms. Exercising arms along with these basic rules will result best.

• Training frequency: The exercise routine should be done no more than twice a week. Exercising Frequency depends on the split routine used. If you need more recovery, cut a bit, but make sure to exercise your arms at least once on a weekly basis.

• Tempo: is your repetitions speed. Tempo is noted in several of these routines with a 4-count prescription. For example, a 4020 tempo is performed as follows:

o Eccentric (negative/lowering the weight) 4 
o Stretch/Pause between eccentric and concentric 0 
o Concentric (positive/lifting the weight) 2 
o Contraction/pause between concentric and eccentric 0

• Antagonists and supersets: Supersets are an effective training technique in arm exercises. An antagonistic superset is the biceps and triceps pairing exercise with little or no rest in-between them.

Same muscle group supersets: They are the two exercises for the same muscle done back to back with no rest in between. These exercises are denoted the same way as antagonistic supersets. While antagonistic supersets are better for strength. Using both is recommended.

Tri sets: A tri set is three exercises for the same muscle group done with little or no rest in between. The level is a step beyond supersets in intensity and difficulty. Tri sets are performing a large volume of work in a short time period. Tri sets are an outstanding technique for bodybuilding.

Triset Routine: this is one of the best arm toning exercise routines of all time.

Variations on the multigrip routine have been around for ages. Meanwhile a strength coach Charles Poliquin improvised the technique and brought it the routine to popularity again. Pick three exercises, each with a varied grip: pronated, neutral, and supinated. Normally, the former is the weakest grip and the latter is the strongest grip. However, the exercising order may change for variety and balanced development. Staying with the same series for the duration of each training cycle is strongly recommended.

Moreover, other routines include muti-angle tri set, unilateral multi-grip biceps, Gironda’s 6 X 6 balanced arms, volume training, drop supersets, pre-exhaust, etc.

Keep things simple and often seek the best advice for any attempt. For the arm training, it is particularly sensible to keep up short and simple sticking with a working plan. A plan, which is based on several basic movements, and a list of guidelines proved to get better results.


19/Aug/2019

Everybody digs for bigger arms and it never goes out of style. Who wouldn’t like to have arms of a super-hero size? It’s the part people respect once they see them and bigger arms are what the women discover most sexy. Through vigorous training, big arms are achievable and if you want those arms, you have come to the right place. This article will outline the rules on how to get huge arms.

For huge arms, the biceps training along with associated muscles is necessary. Training the biceps engage associated muscles for a larger overall upper arm and the muscular appearance. When it comes to arm training, there are 4 questions that you should plan for: How many sets to do? How many reps to do? How often should you train arms? What are the best exercises?

Here are some of the tips on how to get bigger biceps and arms.

• Train arms together on their own day with forearms. This is the most important arm training tip. Train biceps, triceps and forearms collectively on their own day. Trainees often add biceps after back or triceps after bench. The body parts trained first progress faster than the one worked at the end of fatigue kicks in. Train arms when you are fresh as glycogen stores are full. They produce intense arm workout and results are better.

• Use thick bars to train your arms. In case you don’t have one, grab Fat Gripz. They are the best investment. Using a thick handled bar is among the best way to develop greater muscular size and strength. It makes your arms big and increases upper body power strength than training with regular bars.

• Make sure to train your forearms hard as your upper arms. It is also an important tip on how to get bigger arms. A set of big forearms is impressive. The effective way to build your forearms is to train using thick handled barbells and dumbbells.

• Make sure you feel the muscles working and are getting a good pump. When your muscles get a pump, it brings blood and nutrients to it, which is critical for development and strength. Moreover, it can effect on your fascia. Fascia is a tight sheath surrounding your muscles (especially arms). The more you pump more room it creates to allow growth. When they are fully pumped, stretch your arms. It acts as a positive catalyst to your training.

• Use more exercise to stimulate new growth. Train your arms in the 8-15 rep range twice a week with less than a minute between sets and a minimum of 10 sets (if you’re doing arms on their own day).

• Stay injury free, if you’re injured your arms are not growing. It is important because injuring yourself will shrink your arms. The best way to do this is to use proper form.

• At last, drink about 10 cups of water a day. Muscles are more than 70% water. So eat as natural and organic as possible and eat protein for the body growth. Eating healthy is an obvious tip on how to build your muscle.


19/Aug/2019

Some fitness equipment has the ability to create debate with some people as to what is better than the other. Barbells and dumbbells seem to create debate as to which is better, but truth be told, both pieces of equipment do exactly what they are intended for – and that is building muscle mass.

While one of these pieces of equipment employs the muscles involved directly in the workout, the other one also employs that muscle but also uses other muscles to help stabilize the other muscles being worked.

So as you can see, it is the different method in which each builds muscle mass

You really need to be using both barbells and dumbbells to get the best results from your workouts and below I will show you the reasons why.

Barbells

Providing a balanced approach to lifting weights, the barbell is simply a long bar with weighted plates placed on each end. The lifter is usually pushing or lifting the bar straight up, or lowering it down in a controlled manner. The stability is achieved by using both hands and this help keep the bar as straight as possible as well as having complete control over the equipment.

If you want to increase the weight you are lifting, it is simply a matter of adding more plates to each end of the barbell,

Dumbbells

Dumbbells are like a much smaller version of the barbell, you still have a bar with weighted plates on each end, however the length of the dumbbell bar is much shorter and is only lifted using one hand. This will provide you with a balanced workout muscle-wise, using not only linear movement, isolating certain muscles, but also side to side, bringing other muscles into play that will help provide the stabilization.

Also some exercises such as tricep extensions, the fly and the lateral raise can only be done with barbells.

While you can and probably do use dumbbells individually, make sure you workout both sides of your body equally, to maintain a balance of size and strength. If you don’t keep each side in proportion, you run the risk of injury, which can keep you off the weights for days, and sometimes weeks.

Conclusion

As with all of your workouts, you should always ensure you are using proper form.This is the best way to build muscle mass and prevent injuries.

You should workout five days a week consisting of at least 30 minutes of moderate exercise, with both sides of your body getting an equal workout.

Alternatively, you could train three times a week, with a more vigorous workout of 20 minutes, again working out both sided of your body evenly.

Between working both sides of your body and using varied routines, you could alternate between these two workouts weekly. By doing this, your body will not become accustomed to one workout, you will be working muscles in different ways, keeping not only your workouts fresh and challenging, but helping to keep your mind motivated as well.


19/Aug/2019

A skinny frame is not pleasing to the eyes, especially for boys. Women like their men to look strong and a set of ripped muscles induces awe and admiration. Weight training is one way to build muscle mass. The other way is to eat right. However, if you are looking to gain muscle within a given time frame, for instance, if you have a modeling assignment coming up, you might need a quicker solution.

This is where muscle growth supplements come in. They support the body’s natural ability to build a muscular, toned physique.

What are the key ingredients?

There are a variety of ingredients used in muscle growth supplements. The most popular and most effective are those with protein-based constituents. These include whey protein, soy protein and casein protein. Proteins are the building blocks of muscle and consuming supplemental food sources therefore adds to your muscle mass.

Creatine and glutamine, the amino acid compounds, are also very useful muscle growth supplements. They not only increase the size of your muscles, but also build strength and endurance thereby increasing your capacity for high intensity training. They enable faster recovery from exercise as they increase the production of nitric oxide which increases blood flow to the muscle tissues. While a lot of supplements use L-Arginine as a constituent of Creatine, a few muscle growth supplements are formulated with blends of Arginine alone.

They are available in three main forms:

• Powders

• Pills

• Shakes

Are they safe?

The use of muscle growth supplements has been a debatable issue for a long time. Buying supplements from a reputable manufacturer is one way to guarantee safety. You should read past customer reviews to better know how the product has worked for them. It is advised to be cautious of steroidal testosterone-boosting hormone supplements as they can produce negative effects in the long run without proper knowledge and extensive guidance.

Maximize the Results of Muscle Growth Supplements

• Every supplement for muscle growth has a dosage. Some can be taken in a single dose while others are broken up over the day. Take the supplement in the prescribed dosage to obtain the best results and to avoid side effects.

• Timing matters when it comes to using muscle mass enhancing supplements. After a workout, the muscles are busy repairing and rebuilding themselves, thus need to absorb all the nutrients they can get. It’s a good idea to take the supplement after training.

• Opt for a natural muscle growth substance or at least those that guarantee purity. Artificial substances and additives increase the risk of unwanted side effects.