Tag: muscle mass

Deca and Masteron a Comprehensive Comparison

Deca and Masteron a Comprehensive Comparison

Deca and Masteron a Comprehensive Comparison In the world of performance enhancement and bodybuilding, the choice of anabolic steroids can significantly influence the results and side effects experienced by users. Among the numerous options available, Masteron (Drostanolone) and Deca-Durabolin (Nandrolone Decanoate) are two prominent names, each with its unique set of characteristics, benefits, and drawbacks….

Testosterone in Bodybuilding

Testosterone in Bodybuilding

The Role of Testosterone in Bodybuilding In bodybuilding, testosterone is often seen as the cornerstone of muscle growth. Its anabolic effects can significantly increase muscle mass and strength, which are key goals for many athletes. Testosterone also aids in recovery, allowing for more frequent and intense training sessions. Furthermore, it can improve body composition by…

Testosterone No Ester

Testosterone No Ester

Testosterone No Ester (TNE) Testosterone No Ester (TNE) is an anabolic steroid that has gained popularity among bodybuilders and athletes for its muscle-building properties. Here’s a detailed look at what it is, how it works, and its application across different levels of bodybuilding expertise: What is Testosterone No Ester? Testosterone No Ester, often abbreviated as…

Maximizing Gains with a Superdrol Cycle: An In-Depth Guide

Maximizing Gains with a Superdrol Cycle: An In-Depth Guide

Maximizing Gains with a Superdrol Cycle: An In-Depth Guide Introduction to Superdrol Superdrol cycle, chemically known as Methasterone, is a potent oral anabolic steroid renowned in the bodybuilding community for its exceptional effectiveness in muscle mass enhancement and strength increase. This performance-enhancing drug, often compared to the likes of Dianabol and Anadrol, stands out for…

Ostarine mk-2866

Ostarine mk-2866

Ostarine MK-2866, a promising yet unapproved SARM that has garnered attention for its potential muscle-building and osteoporosis-fighting capabilities. This article unpacks the science behind Ostarine, exploring its selective action on androgen receptors and its debated place in the fitness and bodybuilding communities. Discover user-reported dosages and cycles, weigh the risks against the purported benefits, and consider the ethical and legal implications of its use. Whether you’re a fitness enthusiast or simply curious about the latest developments in muscle-wasting treatment research, this comprehensive piece offers a critical look at a substance at the forefront of performance enhancement discussions.

Insulin-Like Growth Factor-1 Long Arginine 3 (IGF-1 LR3)

Insulin-Like Growth Factor-1 Long Arginine 3 (IGF-1 LR3)

Insulin-Like Growth Factor-1 Long Arginine 3 (IGF-1 LR3) is a modified form of the naturally occurring Insulin-Like Growth Factor-1 (IGF-1). It plays a significant role in muscle growth and has gained popularity in bodybuilding for its potential to enhance muscle development and recovery. Here’s an overview of IGF-1 LR3 in the context of bodybuilding, including…

The Ultimate Guide To Turkesterone: Results, Benefits, Side Effects, and Safety

The Ultimate Guide To Turkesterone: Results, Benefits, Side Effects, and Safety

Fitness enthusiasts constantly search for extraordinary ingredients that can take them to new heights. Turkesterone, with its claimed benefits, has caught the fancy of bodybuilders and researchers alike.
If you like staying on top of fitness industry trends, you must learn about Turkesterone. It is one of the newest supplements to make waves in the sports nutrition industry. However, not everyone is convinced of its benefits. 
Some people consider Turkesterone the natural alternative to synthetic testosterone, whereas others consider it a fad. We’d go as far as to say that Turkesterone gained a cult following in a very short period because it sounds like testosterone. 
Derek from the More Plates More Dates (YouTube channel) fame is credited for bringing Turkesterone to the mainstream. Plus, some of the most popular podcasters on the planet, Joe Rogan and Andrew Huberman touted Turkesterone’s muscle-building effects in one of their podcasts. Rogan’s and Huberman’s backing pushed Turkesterone’s popularity into the stratosphere. 
It is believed that Turkesterone has similar effects on your hormones, such as other potent steroids like Deca and D-bal. 
If you have been around the fitness scene for long enough, you would already know what happens to a supplement that claims quick, gear-like results and has celebrity backing. It sells like hotcakes. This is precisely what happened with Turkesterone. 
In this article, we dive deep into Turskesterone and explore its benefits, side effects, effectiveness, and safety. We also compare it to a similar compound known as Ecdysterone and reveal the most popular Turkesterone supplement on the market. We have a lot to cover, so let’s get right into it. 
What is Turkesterone?

To understand Turkesterone, we must first touch upon ecdysteroids. Ecdysteroids are steroid hormones that regulate molting and metamorphosis in insects. These occur naturally in some insects and plants. Ecdysteroids have anabolic (muscle-building) and adaptogenic (stress-busting) effects. 
The star of this article, Turkesterone, is a concentrated ecdysteroid. Turkesterone is found in plants such as Ajuga turkestanica and Rhaponticum carthamoides. Although Turkesterone has been in use for a long time in traditional medicine, it has recently entered the mainstream, and its effects and results are being studied extensively. 
Although this ecdysteroid’s name would make you think it originates from Turkey, that is not the case. Turkesterone is derived from Russian-Asian steppes. Furthermore, Turkesterone is present in foods like spinach, quinoa, and yams. However, the quantities are too small to make a difference. 
The Turkesterone supplements on the market claim improved protein synthesis, increased muscle mass, enhanced recovery, a significant boost in endurance, and improved cardiovascular performance. To sum it up, Turkesterone is a fitness enthusiast’s dream supplement. Or is it?
A few studies concluded that ecdysteroids had performance-enhancing effects in birds and beetles [1][2]. However, the world’s leading evidence-based sports nutrition and supplementation journal, the International Society of Sports Nutrition (ISSN), discarded these claims and questioned the reliability of these studies. 
Although Turkesterone has gained a cult following in a short period, more human trials are needed to establish its potential benefits, dosage guidelines, and long-term effects. 
What Does Turkesterone Do?
Turkesterone manufacturers make hefty claims about its benefits. It is said to help build muscle mass, burn fat, and improve strength, stamina, endurance, recovery, energy levels, cognitive function, and overall well-being. 
Turkesterone gained traction because of its claimed anabolic properties. An anabolic response usually refers to the gain of muscle protein, which helps you build muscle mass and strength. Turkesterone can help promote protein synthesis, which is crucial for muscle growth and repair. 
How Does Turkesterone Work?
Turkesterone and testosterone have similar chemical structures. Turkesterone is synthesized by plants from cholesterol. Plus, cholesterol is the basis of steroid hormones found in humans. 
Turkesterone is a type of phytoecdysteriod that does not bind to human steroid receptors or alter natural production; instead, it acts as an influencer to signal pathways like protein synthesis. 
Hence, it is assumed that Turkersterone can be an effective replacement for anabolic steroids and wouldn’t produce side effects commonly related to gear use, such as male pattern baldness, acne, gyno, aggression, and high blood pressure.
Turkesterone Benefits
Given below are the claimed benefits of Turkesterone:
Helps Build Muscle Mass
This is the USP of this supplement. While more human trials are needed to establish its muscle-building claims, user reviews indicate that the ecdysteroid delivers on its promise. Plus, studies on animals have shown that Turkesterone might have anti-obesity and metabolic-boosting properties. [3]

Improves Recovery
Supplementing with Turkesterone aids muscle glycogen replenishment after a workout, helping kickstart your recovery process. Additionally, it enhances protein synthesis, which aids in building bigger and stronger muscles. 
Boosts Exercise Performance
Turkesterone use in animals improves endurance and stamina, and power, which can boost your training performance and help you get the most out of your time. Additionally, ecdysteroids can improve your ATP replenishment, which helps shorten rest duration between sets and maintain a high training intensity for longer. 
Delivers Adaptogenic (Stress-Fighting) Effects
This versatile supplement can help combat stress by supporting your mental and physical health by optimizing the stress and fatigue coping mechanism. Users report better mental clarity and reduced anxiety and brain fog while supplementing with Turkesterone.
Does Turkesterone Work?
This is the million-dollar question. If you are a fitness enthusiast, chances are you already have several supplements in your routine. You don’t want to add another until it is guaranteed to work. 
Although many health and fitness social media celebrities are going gaga over Turkesterone, the thing is, there are no scientific studies to prove their effectiveness. 
Furthermore, the studies that are used to boast about the effectiveness of Turkesterone are mainly on ecdysteroids, not on Turkesterone specifically. The main ingredient in these studies is ecdysterone [4]. It doesn’t end here; the ecdysteroid supplements tested in the study contained 6% of the dosage listed on the label. However, it still produced significant results. 
A different study divided subjects into two groups. The first group was given placebos, and the other group used ecdysteroids. In the end, the placebo group gained 2.2 pounds more muscle than the guys taking ecdysteroids. [5]
Now, it doesn’t mean supplementing with Turkesterone has no benefits or can have negative health consequences. The Turkesterone selling companies currently lack scientific evidence to back their claims. 
Turkesterone Side Effects and Safety
The reported side effects of supplementing with Turkesterone include nausea, upset stomach, lightheadedness, and other digestive issues. Notably, these side effects can be minimized by taking this supp after a meal. 
Further, there are no science-backed recommended dosages for Turkesterone. If you choose to use this supp, you must stick to the dosage listed on the container. A general recommendation is to take a turkesterone supplement in dosages of 500 milligrams per day. Beginners should start with half this dose.

Problems With Turkesterone Supplements
Using Turkesterone supplements has the following limitations:
Lack of Understanding
Although many supplement companies make big claims about Turkesterone supplements, the truth is that we still lack clarity on how it breaks down and is utilized in the body. Until we have a step-by-step breakdown of how Turkestone works in our body, we cannot fine-tune it to make the most out of it. 
Ecdysteroids Have a Short Life Span
Ecdysteroids such as Testosterone and Ecdysterone are eliminated rapidly from the body. Users must consume frequent big doses of these supplements to achieve noticeable results. 
No Standardized Dose
Since Turkesterone lacks human trials, there is no consensus on the dosage of this supplement. At this point, each company has a different recommended dose for their products. A lack of a standardized dose can be dangerous, as overdosing on ecdysteroids can lead to toxicity. 
Genetic Complexity 
Ecdysteroids are generally compared to anabolic steroids. However, most steroids come with a recommended dosage. Furthermore, each individual reacts to gear uniquely because of their genetics. People on juice tweak the recommended dose to get the best bang for their buck. However, the ecdysteroids have no recommended dosage, and how they influence your genes is still poorly understood. 
No Human Testing
There is very limited scientific research on Turkesterone. Plus, all these studies have been done on animals. There is no scientific evidence to prove the efficacy of Turkesterone in humans. 
Best Turkesterone Supplement
Although Turkesterone lacks scientific backing, many users have been getting mind-blowing results from adding this supp to their fitness regimen. If you want to try this supplement, here is the best Turkesterone supplement on the market:
Gorilla Mind Turkesterone

Gorilla Mind Turkesterone was among the first turkesterone products on the market and had a first-mover advantage. Derek from MPMD is associated with Gorilla Mind. 
This supp blends turkesterone with Hydroxypropyl-β-Cyclodextrin, making it more bioavailable than its peers. It contains 500mg of ajuga turkestanica extract, delivering a pure turkesterone content of 50mg per serving. Gorilla Mind Turkesterone comes with a money-back guarantee. 
Who Should Buy Gorilla Mind Turkesterone?

Those who want turkesterone at the recommended dosage with enhanced bioavailability. 
Folks that want a tried and tested turkesterone product. 

Who Should Not Buy Gorilla Mind Turkesterone?

Vegans, as the capsules contain gelatin. 
Folks on a shoestring budget. 

SAVE NOW

Gorilla Mind Turkesterone Coupon

Gorilla Mind Turkesterone contains the most bioavailable form of turkesterone. The product comes with a 30-day no-questions-asked refund policy. 

Turkesterone vs. Ecdysterone
Since most Turkesterone-selling companies use Ecdysterone studies to push their products, it would be unfair not to talk about this ecdysteroid. 
Like its sibling, Ecdysterone is found naturally in some plants and insects. It is one of the most abundant and biologically active ecdysteroids found in nature. Ecdysterone is commonly found in plants such as spinach, quinoa, and various herbs. Ecdysterone supplements are also known as spinach extract, 20-hydroxy-ecdysterone, beta-ecdysterone, and alfa-ecdysone.
It can help build muscle mass, improve immune function, boost athletic performance, and enhance insulin sensitivity. Unlike Turkesterone, Ecdysterone has human trials proving its effectiveness in these fields. [6][7]
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Although turkesterone promises several benefits, including enhanced muscle mass gains, better recovery, and a boost in physical performance, more human trials are needed to back these claims. At the same time, there are no science-backed data to prove that taking Turkesterone is dangerous. 
Researchers are still exploring Turkesterone’s potential and trying to shed light on its mechanisms of action and long-term effects. Will Turkesterone receive widespread acceptance after it receives scientific backing? We will have to wait to find out. 
References

Sláma K, Koudela K, Tenora J, Mathová A. Insect hormones in vertebrates: anabolic effects of 20-hydroxyecdysone in Japanese quail. Experientia. 1996 Jul 15;52(7):702-6. doi: 10.1007/BF01925578. PMID: 8698114.
Sláma K, Kodkouá M. Insect hormones and bioanalogues: their effect on respiratory metabolism in Dermestes vulpinus L. (Coleoptera). Biol Bull. 1975 Apr;148(2):320-32. doi: 10.2307/1540550. PMID: 1156606.
Das N, Mishra SK, Bishayee A, Ali ES, Bishayee A. The phytochemical, biological, and medicinal attributes of phytoecdysteroids: An updated review. Acta Pharm Sin B. 2021 Jul;11(7):1740-1766. doi: 10.1016/j.apsb.2020.10.012. Epub 2020 Oct 16. PMID: 34386319; PMCID: PMC8343124.
Isenmann E, Ambrosio G, Joseph JF, Mazzarino M, de la Torre X, Zimmer P, Kazlauskas R, Goebel C, Botrè F, Diel P, Parr MK. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. Arch Toxicol. 2019 Jul;93(7):1807-1816. doi: 10.1007/s00204-019-02490-x. Epub 2019 May 23. PMID: 31123801.
Wilborn CD, Taylor LW, Campbell BI, Kerksick C, Rasmussen CJ, Greenwood M, Kreider RB. Effects of methoxyisoflavone, ecdysterone, and sulfo-polysaccharide supplementation on training adaptations in resistance-trained males. J Int Soc Sports Nutr. 2006 Dec 13;3(2):19-27. doi: 10.1186/1550-2783-3-2-19. PMID: 18500969; PMCID: PMC2129166.
Kizelsztein P, Govorko D, Komarnytsky S, Evans A, Wang Z, Cefalu WT, Raskin I. 20-Hydroxyecdysone decreases weight and hyperglycemia in a diet-induced obesity mice model. Am J Physiol Endocrinol Metab. 2009 Mar;296(3):E433-9. doi: 10.1152/ajpendo.90772.2008. Epub 2009 Jan 6. PMID: 19126784; PMCID: PMC2660145.
Parr MK, Botrè F, Naß A, Hengevoss J, Diel P, Wolber G. Ecdysteroids: A novel class of anabolic agents? Biol Sport. 2015 Jun;32(2):169-73. doi: 10.5604/20831862.1144420. Epub 2015 Mar 15. PMID: 26060342; PMCID: PMC4447764.

How To Increase Vascularity: 15 Effective Strategies to Get Diced

How To Increase Vascularity: 15 Effective Strategies to Get Diced

Let’s be honest; prominent veins on a muscular physique look badass. Vascularity is considered a symbol of leanness, muscle mass, strength, dedication, hard work, and, as we said — badassery. Not only that, but a vascular dude is also a nurse’s dream. 
Although most lifters want to get more diced and vascular, it is easier said than done. Multiple factors, including your diet, training, and body fat percentage, affect the visibility of veins in your body, and you must do everything right to maintain them throughout the year. 
Vascularity is a highly sought-after attribute in fitness and bodybuilding, as it can improve your aesthetics. If you’ve ever noticed, most professional bodybuilders get super vascular close to a show; however, they lose their sharpness as soon as they start refeeding after the contest. Your vascularity can change daily, depending on your food intake and body fat percentage. 
Contrary to what most people think, crisp conditioning and monster vascularity are not reserved for bodybuilders. Anyone can improve the visibility of their veins and blood vessels by controlling a few factors.
In this article, we go over the basics of vascularity and everything you need to know about improving the appearance and prominence of your veins, including the factors that affect your vascularity and the 15 most effective ways of improving it.

Understanding Vascularity

Vascularity is defined as the visibility and prominence of veins and blood vessels beneath the skin. There is no special exercise or diet to improve your vascularity. You must control several factors to enhance the visibility of veins and blood vessels under your skin. 
Vascularity is chased by folks striving to achieve a shredded and muscular physique. Your vascularity mainly improves when your blood flow increases, causing the vessels to expand and become more prominent. A vascular individual’s veins will generally be thicker, wider, and denser than an average person’s. 
Besides people that train, individuals with a physically intensive job and a low body fat percentage usually have insane vascularity. Manual labor keeps their blood flow high throughout the day, which expands their veins. 
Bodybuilders chase vascularity as it can boost their aesthetics by enhancing their muscle definition and making them look bigger and stronger. 
When veins and blood vessels become more visible as a result of a low body fat percentage, it gives the appearance of tightly wrapped skin around your muscles, helping you achieve a 3D physique, which is a jargon in the bodybuilding world for well-defined, full, chiseled, popping, and separated muscles. 
Now that you are well-versed with the basics of vascularity check out the factors that affect your vascularity and the best ways to improve it. 
Factors Affecting Vascularity
Although many people want to improve their vascularity, only a few understand the role of veins in the body and how it affects their overall health and well-being. 
Blood vessels, including arteries, veins, and capillaries, transport oxygen, nutrients, hormones, and immune cells throughout the body. Arteries deliver oxygen-rich blood from the heart to various tissues and organs, while veins bring the oxygen-depleted blood back to the heart. 
During a pump-inducing workout, your veins get dilated and move closer to the skin’s surface to make more space for the blood to return to your heart, so oxygen and nutrient-rich blood can be circulated again. 
Multiple factors influence vascularity and impact the visibility and prominence of veins and blood vessels. Understanding the factors that affect your vascularity will help you fine-tune your fitness regimen. All the 15 methods mentioned in this article (and your vascularity) will come down to these factors and how you manage them.
Genetics
Like most things in bodybuilding, this is where it starts. Some people naturally have more visible veins due to their genetic makeup. Others have to slog away to achieve their vascularity and conditioning goals. Plus, some people have thicker and wider veins than others, making their vascularity stand out. 
Furthermore, different people will respond uniquely to the same diet and exercise program. Your training partner might achieve crisp vascularity much faster than you, or vice versa. 

Body Fat Percentage
Vascularity is a sign of low body fat as an individual must have a low amount of subcutaneous fat to unveil his muscle definition and veins. Achieving a lower body fat percentage should be your primary objective if you want to improve your vascularity.
Related: Body Fat US Navy Calculator
Muscle Mass
Your vein visibility and prominence improve as you build muscle mass. As you build muscle, your veins come closer to the skin surface, which improves their visibility. Conversely, you will lose some vascularity with a decline in your muscle mass. 
Improvement in vascularity boosts your physique aesthetics as it boosts your muscle separation and definition. Most lifters report the development of lines and striations as they shed body fat and build muscle mass. 
Hydration
Hydration is a complicated and often misunderstood subject when it comes to improving vascularity. Contrary to what most people believe, you must be adequately hydrated to improve your vascularity. 
Many people make the mistake of cutting their water while trying to lose weight. However, it can lead to health issues. On the flip side, not managing your water and food intake can lead you to hold onto water weight.

Diet
You must follow a nutrient-dense whole-food diet and count your calories if you want to improve your vascularity. Plus, your diet should be rich in antioxidants and nitric oxide boosters. These will help dilate your blood vessels, improve blood flow, and make your veins more visible and prominent. 
Blood Flow
Efficient blood flow and vasodilation are essential for pronounced vascularity. Cardiovascular exercise, nitric oxide production, and certain supplements can influence blood vessel dilation. 
Hormonal Balance
Your hormones play a crucial role in influencing your vascularity. Testosterone can boost vascularity by helping improve muscle development and blood flow. Men are usually more vascular than ladies as they produce more testosterone. On the flip side, estrogen is the female sex hormone, and higher estrogen stores lead to bigger fat stores. 
Bodybuilders that take synthetic testosterone often experience a boost in vascularity as their bodies are primed to shed excess fat and build muscle mass.

Age
There is a decline in vascularity with age as your skin loses elasticity and blood vessels become less prominent. Testosterone production in men also declines with age, which is another reason for muscle mass and vascularity loss. 
Medications
Certain medications, such as beta-blockers, can affect blood flow by reducing vasodilation. Such types of medicines can lead to a fall in vascularity. You must consult your healthcare professional before starting a workout, diet, or supplement program if you are on any medication. 
15 Best Ways To Improve Your Vascularity
Here are the 15 most effective ways of boosting your vascularity: 
Target Muscle Groups Where You Want to Improve Your Vascularity
You cannot spot-improve your vascularity in a certain muscle group, as you must focus on losing body fat and building muscle by following a balanced diet and training program. Vascularity tends to be generalized to the entire body. However, you must target specific muscle groups during your workouts to improve your musculature and conditioning. 
When someone says they want to improve their vascularity, they are usually referring to their arms. You’ll hardly ever find someone looking for ways to increase the vascular density in their glutes (it would be borderline gross if they did). 
If you want a thick and gnarly cephalic vein and your forearm veins to look like a roadmap, you must focus on training your upper and lower arms effectively. Train your target muscle groups two to three times per week to improve your vascularity. However, you must take into account your experience level and training intensity. Advanced lifters that follow a high-volume and high-intensity training program should limit training each muscle group to twice weekly.

Follow a Balanced Exercise Regimen
Many people go all-in on isolation and machine exercises while trying to increase their vascularity. However, they leave significant gains on the table by following this approach. Your workout program should have a balance of compound and isolation exercises. 
Compound movements help build muscle mass, which pushes your veins closer to the skin layer. On the other hand, isolation exercises help improve your conditioning and muscle definition. 
Furthermore, since you must prioritize losing body fat (and weight) to improve your vascularity and conditioning, you should favor compound exercises that involve multiple muscle groups, as they will result in higher caloric expenditure. 
Your workout programs should also maintain a balance between strength training and cardiovascular training sessions since you cannot enhance your vascularity while gaining body weight or fat. 
Incorporate HIIT Exercises into Your Training Regimen
High-intensity interval training (HIIT) involves alternating between several minutes of high-intensity movements to significantly increase your heart rate to at least 80% of your maximum heart rate, followed by short periods of lower-intensity movements or rest.
HIIT exercises boost blood flow to the target muscles, improving vasodilation and the visibility of your veins. You must incorporate HIIT strength training and cardiovascular sessions into your training regimen for optimal improvements in your vascularity. 
Remember, you don’t have to turn every workout in your training program into a HIIT workout. Use a training protocol that promotes cardiovascular adaptations, including improved heart health, increased blood volume, and enhanced vasodilation, and you’ll be on your way to achieving road-map-like veins. 
Capitalize on Advanced Training Principles
Incorporating advanced training principles such as super sets, drop sets, and intraset stretching can significantly increase blood flow to the target muscles, which can help induce hypertrophy and enhance your vascularity.
Furthermore, the blood flow restriction (BFR) training technique can help boost your vascularity. BFR or occlusion training combines low-intensity exercise with blood flow occlusion, producing similar results to high-intensity training. 
BFR training involves performing an exercise while wearing a BFR cuff around the top of the target muscle group. Notably, BFR should be restricted to one exercise per workout. Overdoing it can lead to limb numbness and other vascular issues. Although BFR was initially used in gyms for achieving a muscle-ripping pump, this technique is now gaining popularity in the clinical setting. [1]

Cut Your Calories
Most people need to shed excess body weight to increase their vascularity. You must enter a caloric deficit to lose weight, meaning you must expend more calories daily than you consume. 
Your current body weight, objective body weight, and body fat percentage will determine your daily calorie intake goal. You can use our convenient online calculator to determine your ideal calorie intake target. 
Break down your daily calorie intake goal into a suitable macronutrient split to work toward your dream physique. Follow a high-protein and low-fat diet to expedite your weight loss progress. Eat a decent amount of carbohydrates before a workout to ensure you have enough energy to get you through a HIIT workout. 
Include Blood Flow-Boosting Foods in Your Diet
A vascularity-boosting diet must consist of nutrient-dense whole foods, such as nitrate-rich vegetables, citrus fruits, and garlic. These foods can promote vasodilation, improve blood circulation, and support overall vascular health. 
Nitrate-rich vegetables such as spinach, arugula, kale, and beetroot are packed with dietary nitrates. Nitrates convert to nitric oxide in the body, which relaxes blood vessels and boosts blood flow.  
Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C and bioflavonoids that support blood vessel health and improve elasticity. Garlic has been shown to improve blood flow and lower blood pressure. [2]
Contrast Showers
Contrast showers, also known as contrast hydrotherapy, involve alternating between hot and cold water during a shower. Many athletes use contrast showers for their potential benefits on circulation, recovery, and overall vascular health. [3]
Hot water showers promote vasodilation, resulting in the widening of blood vessels. On the other hand, cold water showers induce vasoconstriction, which leads to the narrowing of blood vessels. Alternating between hot and cold water during your shower can improve vascular health, blood circulation, and recovery after workouts. 
In a contrast shower, you shower in hot water for three to five minutes, switch to cold water for one minute, and repeat this cycle three to five times. You must, however, always finish your contrast shower with cold water. 

Make Peace with Cardio
Cardio exercises can make entering a calorie deficit easier, helping you reach your vascularity goal faster. You should ideally do two cardio sessions daily to shed excess body fat. The first should be a 30-45 minute low-intensity steady state (LISS) session done first in the morning on an empty stomach. 
The second cardio session of the day should be a 15-minute high-intensity interval training workout (HIIT) done after your resistance training session. You can use a different cardio machine each time to keep your workouts interesting. 
Massage
Although massages and self-myofascial release tools such as a foam roller might not directly impact your vein visibility, these practices can optimize muscle function and overall vascular health, which can enhance vascularity. 
The mechanical pressure applied during these massage techniques can result in vasodilation, the widening of blood vessels. Since massage techniques can boost blood flow, they can improve your vascularity. 
Sauna
Sauna sessions involve exposure to high temperatures, which can improve your overall vascular health and boost your vascularity. The rise in body temperature during these sessions leads to vasodilation, which improves blood flow and can improve your vascularity in the long run. 
Regular sauna sessions can also improve your cardiovascular function. It can strengthen the heart and improve its efficiency in pumping blood through the body. Sauna sessions may boost nitric oxide release and improve endothelial function, which is the inner lining of blood vessels and plays a crucial role in vascular health.
Manage Stress
Fitness and bodybuilding aren’t something that you do for an hour a day in the gym. It is a lifestyle. You must stick to it 24X7, 365 days a year. (366 days if it is a leap year — but you get the point.)
Chronic stress is one of the most common reasons behind deteriorating health. The stress hormones cortisol and adrenaline can cause vasoconstriction, which reduces blood flow. These stress hormones can hamper your vascularity by making veins and blood vessels less visible.
Chronic stress leads to poor blood circulation, which limits the flow of nutrients and oxygen to your muscles. It can also cause water retention, leading to bloating and puffiness, which can negatively affect your vascularity. 

Sleep Well
As you’ve probably noticed, improving your vascularity involves juggling multiple things, which can be exhausting. You must sleep seven to eight hours each night to allow your body enough time to recover from your day. 
Getting a good night’s sleep regulates your blood pressure, helps balance your hormones, improves endothelium function, and reduces inflammation, which can all lead to better vascularity.
Avoid Alcohol and Smoking
Not only do alcohol and smoking hamper your vascularity, but they can also negatively affect your vascular health. Smoking can lead to vasoconstriction and result in increased blood pressure and reduced blood flow. 
Excessive alcohol consumption and smoking increase your risk of developing atherosclerosis, a condition characterized by the buildup of plaque inside arteries, which can limit your blood flow and restrict your ability to achieve muscle pumps. 
Use Supplements
We don’t mean that you must use supplements to improve your vascularity, but they can significantly improve your conditioning. Many pre-workout supplements come with nitric oxide boosters, which can deliver insane pumps in the gym through vasodilation, which also leads to better vascularity. 
You can also get standalone nitric oxide booster supplements, such as  L-arginine, L-citrulline, or beetroot extract, which can promote vasodilation and boost vascularity. Omega-3 fatty acids, vitamin C, vitamin K, and antioxidants are other compounds that can increase your vascularity. 
Cut Water [Only When Close To a Special Event]
Many models and professional bodybuilders cut water significantly before a photo shoot or stepping on stage, as it helps them eliminate water weight and the related bloating and puffiness. Cutting water helps improve their aesthetics by enhancing muscle separation and definition. 
Furthermore, some compounds, such as diuretics, can help eliminate water. However, they are extremely dangerous. You must consult your healthcare provider before undertaking water manipulation or water depletion.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Vascularity serves as a visual marker of fitness and a testament to an individual’s dedication and hard work. Since multiple factors affect your vascularity, figuring out the right formula might require some trial and error. 
Although this article lists 15 ways to increase your vascularity, you don’t have to do them all at once. Start by making 3-5 adjustments and fine-tune your routine after every few weeks. Depending on your experience level, improving your vascularity can be a slow process. Beginners might need to drop their body fat levels considerably to reveal their veins. It can take you 12-24 weeks to achieve noticeable progress. 
Now that you know the ins and outs of how to increase your vascularity, what are you waiting for? Grab that blood flow restriction band, and head out to the gym. Best of luck!
References

Wilson JM, Lowery RP, Joy JM, Loenneke JP, Naimo MA. Practical blood flow restriction training increases acute determinants of hypertrophy without increasing indices of muscle damage. J Strength Cond Res. 2013 Nov;27(11):3068-75. doi: 10.1519/JSC.0b013e31828a1ffa. PMID: 23446173.
Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Exp Ther Med. 2020 Feb;19(2):1472-1478. doi: 10.3892/etm.2019.8374. Epub 2019 Dec 27. PMID: 32010325; PMCID: PMC6966103.
Juliff LE, Halson SL, Bonetti DL, Versey NG, Driller MW, Peiffer JJ. Influence of contrast shower and water immersion on recovery in elite netballers. J Strength Cond Res. 2014 Aug;28(8):2353-8. doi: 10.1519/JSC.0000000000000417. PMID: 24531433.

Best Ways To Build Quick Mass For Effective Gains

Best Ways To Build Quick Mass For Effective Gains

Looking to build quick mass? Check out the best ways to do so!
We all want to see a serious increase in mass, right? Building a massive physique is what makes others envy us both inside and out of the gym. But we want it quick. We want to build that quick mass. While training and our progress does take time, it is possible to start to see gains come on a bit faster which will ultimately lead us to that physique we want most.

Let’s take a look at the best ways to build quick muscle mass so you can see great gains like those bodybuilders we all know and love. With the right approach to training, diet, and supplementation, you will be well on your way to seeing those gains you want most.

What Is Muscle Mass & Why Does It Matter?

Muscle mass is everything related to our muscles. This includes skeletal muscles, those muscles that connect to our skeleton and helps move limbs as well as other body parts, smooth muscles, which are found in the walls of our organs and blood vessels, and water that is kept in our muscles. Since our muscles are made up of both water and protein, it is important to have adequate amounts of both (1).
Muscle mass matters because it allows us to move, either for functionality or more sport specific movements, while also contributing to our structure and ability to have better form and posture. Plus, enough muscle mass will work to tone us and give us a shredded aesthetic we can be proud of.

Best Ways To Build Quick Mass
Let’s take a look at some of the best ways to build quick mass so we see those gains we want most. The right approach is everything and these tips will come in handy when you need them most.
1. Focus On Compound Movements
Compound exercises allow you to lift more weight. While isolation exercise are great, by putting more emphasis on working more muscles, you start to tackle other muscles and will ultimately see great growth and a well-rounded physique.

2. Up The Intensity & Volume
By increasing intensity and volume, you start to work on increasing mass by pushing your muscles harder. With your muscles fatiguing, you start to break down more fibers for them to ultimately grow bigger and stronger (2).
3. Add More Protein
Protein is the building block of all muscle and working to add more protein into your diet can be a huge advantage when looking to put on quick mass (3). This can be whole food like lean meats, as well as supplements like protein powders and casein powders.
4. Increase Recovery Time
After a grueling workout, your muscles need to heal and repair those worn down fibers. Putting a focus on recovery, either through things like foam rolling, yoga, or other forms of stretching, will give your body exactly what it needs to properly recover and grow. Looking for a great recovery tool? Definitely check out a massage gun for that therapist level quality from the comfort of your own home.
5. Set Realistic Goals
Setting goals is imperative for you will have something to strive for. Realistic goals can still be big, but it revolves around what you think you can do to really maximize your gains. You won’t be an Olympia bodybuilder overnight, but setting goals, especially when looking to build quick mass, is a great way to get inspired and see effective growth.
6. Emphasize Sleep
This does go along with recovery, but with our busy schedules, emphasizing sleep is absolutely necessary (4). For our muscles to grow, and for our bodies to get adequate rest, sleep is a vital part of our routine. Somewhere in the window of seven to nine hours a night is a proper amount of sleep to see real gains.

7. Push Yourself
Don’t just go through a workout haphazardly. Really grind and keep your head down to see great gains. An hour workout can accomplish a lot if you put your mind to it and really looking to get an effective and worthwhile workout forces you to push yourself past limits you might think aren’t possible.

Supplements & Their Affect On Building Mass
When it comes to building real mass, a proper diet and training routine are obviously essential, but at the end of the day, using supplements can greatly benefit all of our gains by pumping us with those vital nutrients we so desperately need, especially after a grueling workout. Building mass requires a well-rounded routine, but with supplements, you may find it a bit easier to see some real gains.
Let’s start with a protein powder, a great supplement to pump you with protein so you see added growth and enhanced recovery, thus building up your muscle mass (5). With protein as the building block of all muscle, it is important to not neglect this. Either a whey-based or non-dairy protein will do the trick and greatly benefit all of your gains.
Looking to other supplements that can also be of great assistance, creatine and mass gainers are two that will work to build strength, size, and of course, overall mass. Paired with a protein powder and you will be well on your way to seeing great gains. When all is said and done, these supplements are exactly what you need to see some real growth start to take place and you seek that increase in muscle mass.
Wrap Up
Building quick muscle mass is our ultimate goal. It allows us to thrive both in functional and sport specific movements while aiding in our shredded aesthetic. Looking to build mass quickly is possible and it will ultimately set us up to great gains down the line. Check out these best ways to build quick mass while also incorporating some great supplements into your routine so you see those gains you want most.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Tipton, K.; et al. (2008). “Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)

5 Must To Read Tips To Build Muscle Fast

5 Must To Read Tips To Build Muscle Fast

           Not few are cases when long hours of hard training in the gym gave too modest results. Trainees are disappointed and some of them can even cease coming to the gym again. What to do make weights work for you and build the body as you designed it in your […]
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