🏋️‍♂️ best breakfast options for muscle growth

This newsletter is presented by PowerBlock. If you’re looking for top-rated home workout equipment that can actually save you money and space, you’ll want to learn all about PowerBlock’s new Pro 100 EXP adjustable dumbbells. Click here for more.

Here’s what we’ve got going on in this edition:

• The best breakfast options for building muscle.

• The true story behind Arnold’s victory at the 1975 Mr. Olympia.

• The benefits of using BCAAs.

Nutrition

More Than Just Wheaties

Most people who are serious about lifting know that chicken and rice tend to be the alpha and omega of muscle-building foods. But that doesn’t exactly make for the most appetizing breakfast grub to help prepare for an early morning training session.

The fact is, whether you are low-fat, low-carb, keto, vertical, or just plain crunchy, there are delicious, and traditionally breakfast-themed, foods available to give your taste buds something to look forward to every morning. You can even find options for both muscle gain and weight loss, so you’ll be able to hit your goals while satisfying your cravings.

So go on and enjoy your bacon, eggs, oats, and avocados with these healthy breakfast ideas for the fitness-minded.

From Our Sponsor

The Evolution of Adjustable Dumbbells

Wouldn’t you love to have a fully stocked weight room right in your own home? It sounds great on the surface until you look into the money and space required to actually get it done. But you don’t have to throw in the towel quite yet, because with the Pro 100 EXP adjustable dumbbells from PowerBlock, you’re basically getting 30 top-of-the-line dumbbells consolidated into one compact piece of equipment.

PowerBlock is a brand renowned for its line of durable and reliable adjustable dumbbells. And the Pro 100 EXP takes things to a whole new level, thanks to features like:

• A new weight plate design that provides improved balance

• Weight options that range from five to 100 pounds

• A patented compact design that fits in any living space (and can be brought on the go!)

• Durable steel construction that can handle any type of training regimen

The versatility of the Pro 100 EXP means it’s suited for fitness enthusiasts of all levels. You and your family can switch between 20-pound curls and 65-pound shoulder presses on the fly, thanks to the dumbbells’ magnetic selector pin. And when you’re done, you can slide it under a desk or into a closet until your next workout.

If you want to read more about how the PowerBlock Pro 100 EXP adds versatility and value to your home workout routines, head here.

Bodybuilding

Pumping Up the Truth

Thanks to the watershed documentary Pumping Iron, the 1975 Mr. Olympia may be the most highly regarded occasion of men walking around with no clothes on in human history (with respect to the cast of Hair and the works of Michelangelo).

However, the “docu-drama” didn’t fill the audience in on all the sordid details of the contest. First, there was the whole controversy about the contest taking place in South Africa during the time of apartheid, which was completely ignored. Less surprising is the absence of Serge Nubret’s redacted suspension for, of all things, allegedly appearing in pornographic films. And those two details are far from the only bits Pumping Iron left out.

Head into the Wayback Machine and get up close and personal with the events (partly) chronicled in everyone’s favorite muscle movie.

Supplements

A Branch-Chain Bacchanal

If there is one nutrient the fitness community can universally shower with love, it’s protein. This essential macro is manna for everyone, from casual fitness enthusiasts to competitive athletes. Mired inside this powerhouse nutrient are many different amino acids, with the three branch-chain amino acids (BCAAs) being the most important … and mysterious.

These BCAAs — leucine, valine, and isoleucine — have a bit of a strange reputation in gym circles. (“Do they actually do anything?” many lifters wonder.) But there’s more than enough evidence that shows that these amino acids have positive impacts on the body’s recovery, energy, and mental fatigue.

So, if the DOMS are getting you down, go ahead and get a knowledge bomb dropped on you by reading the article below. Three little amino acids taken before or after a workout may, indeed, take your session from bland to off the chain.

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Everything Else

Alternative Press

• The alternating dumbbell press may be the most beneficial shoulder-builder you haven’t been doing. Requiring light weight and a high degree of stability, it’s easy to learn and pays dividends down the road.

• The difference between nutritionists and dieticians may seem like a matter of semantics, but each has a distinct place in the health and medical world. If you need help with your diet, you need to know the difference.

• The mind-muscle connection (a.k.a. “proprioception” for the cool kids in the crowd) is an invaluable skill that makes sure the muscle you want to work is the muscle that gets worked. Here’s how to use it to your advantage.