Calves

First, let me explain that we as humans use our legs to move around and they are used to being stressed out. So therefore a little bit of calve workouts here and there are not going to do nothing!

The key is overload and extreme stress, the need to go extremely heavy on this workout is necessary for absolute growth. Think of it as if your trying to trick your legs so that they think you have gained an extreme amount of weight and they need to compensate for it. Even Arnold was told to increase his 500 lbs calf workout to 1000 lbs so that he could see the results he wanted.

It is recommended to do calves at least 4 days a week. To me this is no recommendation, this is must, I believe that the calves shouldn't get much rest until they growth to the desired size.

Sample Calf Workout

1. Standing Calves (4 sets) as heavy as possible, get about 10 to 15 reps
2. Seated toe raises (4 sets) also heavy and 10 to 15 reps
3. Seated extented leg toe raises (4 sets) on this machine you will need to change the angle of your raises, 1 set of inner calves, 1 of outer, and 2 regular.

Calves need to be excersised as much as you would train your fav. body part. I would say a good 30 min should be good.

Nitric Oxide (NO)

Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.

Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).

How much should be taken? Are there any side effects?

With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin.

Creatine

A very important nutrient that is found in red meats, especially when raw. Creatine is bodybuilding's ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It's no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don't already). Creatine's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger.

Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass!


3. Who needs it and what are some symptoms of deficiency?


First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with creatine monohydrate. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate. Last, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with creatine monohydrate.


4. How much should be taken? Are there any side effects?


Excellent results have been observed in taking creatine monohydrate in two different ways. The first way is called loading. This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with creatine. During the first four days to a week, take 20 to 30 grams per day. Mix it with non-acidic juice or water. Grape juice works well. After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to over do it). The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, everyday. The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose) and taken about one-half hour before training.

The best part about creatine-no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!

Protein

Proteins are broken down in the stomach during digestion by enzymes known as proteases into smaller polypeptides to provide amino acids for the organism, including the essential amino acids that the organism cannot biosynthesize itself. Aside from their role in protein synthesis, amino acids are also important nutritional sources of nitrogen.

Proteins, like carbohydrates, contain 4 kilocalories per gram as opposed to lipids which contain 9 kilocalories and alcohols which contain 7 kilocalories. The liver, and to a much lesser extent the kidneys, can convert amino acids used by cells in protein biosynthesis into glucose by a process known as gluconeogenesis. The amino acids leucine and lysine are exceptions.

Sources

Dietary sources of protein include meats, eggs, nuts, grains, legumes, and dairy products such as milk and cheese. Of the 20 amino acids used by humans in protein synthesis, 11 "nonessential" amino acids can be synthesized in sufficient quantities by the adult body, and are not required in the diet (though there are exceptions for some in special cases). The nine essential amino acids, plus arginine for the young, cannot be created by the body and must come from dietary sources.

Most animal sources and certain vegetable sources have the complete complement of all the essential amino acids. However, it is not necessary to consume a single food source that contains all the essential amino acids, as long as all the essential amino acids are eventually present in the diet: see complete protein and protein combining.

For Athletes...

Most Athletes believe in consuming near one's body weight in protein,

Example: If you weigh 190 lbs you would need to consume at least 190 grams of protein a day to maintain a proper muscle repairing regimen.

For Body Builders...

Since Body Building consists of breaking down muscle tissue as much as possible without causing an injury, its understandable why they consume more protein than any other athlete out there. An average pro will consume somewhere around, twice as much as his or her own body weight during the day. I would say a good portion of this amount will be consumed after a workout.

The kettlebell or girya

is a traditional Russian cast iron weight looking somewhat like a cannonball with a handle. The kettlebell has become a popular exercise tool in the United States due largely to the efforts of strength and flexibility coach Pavel Tsatsouline and also by World Champion and world record holder Valery Fedorenko. Many companies produce their own brands of kettlebells and kettlebell exercise programs. Some modern kettlebells feature adjustable weights. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.

Kettlebell lifting has been nationally recognized and played throughout the world for decades, and its competitive exercises are the 'Two Kettlebell Jerk' and 'One Kettlebell Snatch'; performed in that order for ten minutes each. The competitor with the highest overall score wins.

In recent years, kettlebells have become popular among athletes, especially mixed martial artists and those in the entertainment community.