Do Video Games Improve Sports Performance?

Video games are ingrained in our culture. From our television sets to our phones, the instant stimulation is always there to add a competitive edge or simply help pass the boredom. Some people feel as though this is just wasted brain power, but maybe that isn't so?

How can sports based video games benefit us?

3. Learning the Rules

A majority of contemporary video games now follow and include a majority of the rules established by the major leagues. Being penalized and reminded of rules, as well as seeing them in action, can help reinforce and familiarize you with them.

2. Learn the Mechanics

By seeing animations consistently of different mechanics on swinging bats, or taking jump shots, your brain does develop connections in the body. This can be compared to watching footage of sports to help learn and understand the development of mechanics.


1.  Motivate

You can only go through the virtual actions so many times before you decide to pick up a ball and try it for yourself. Playing sports games can motivate you to go out and spend your free time out doors. This of course, if you aren't too addicted to the games.

Three Items to Keep in Your Home Gym

Here are three odds and ends items to make sure you have in your home gym. These are more utilities items than functional equipment for a workout routine.


1. WD-40

Keep your machines smoothly and ready. Build up on machines can add to inconsistency to the movements which increases risk of injury and can hurt muscle development.

2. Kleenex

No one likes sneezing, but things happen. Avoid useless leaving of your work out area by making sure you have tissues available.

3.  Trash Can

No need having stray messes around your work out center. Make sure you pick up a small waste bin for your gym around.

Short on Time? Try this Quick Circuit!

Squeeze in this quick conditioning routine for when you are on the go. Time is no excuse for not staying conditioned!

20 Jumping Jacks
Get your heart pumping, arms loose, and legs warmed up with jumping jacks.

20 Push-ups
Work your chest, shoulder, and core with a quick run of push ups.

20 Second Plank
Strengthen your abs and back by doing the plank.

Repeat this quick routine up three times. If you can't complete out the prescribed reps, go until you can't and don't get discouraged. For more routines and targeting different muscle groups for fat loss and muscle gain, check out our Gaining Muscle and Controlling Weight sections!

How to: Rep Your Team

Sports are a deeply routed part of our society and mentality. 

How do you support your favorite team? Do you just pick up a shirt from your local gas station, or do you want to look like a dedicated fan?

Here are three styles to stand out as as a stand up fan.

1. Cooperstown Dugout Shirts

Comfortable cotton shirts, that fit a slight bit large for extra comfort? Yes please. Here are the Dugout styled shirts that feature the team logo on the front, with the alternate color for the base.

2. Nike Combat Baseball Shirts

For the Active type, these are pretty awesome shirts. You know how we feel about the Combat II shirts, and these are on par. The fit is slightly different, but nothing gets taken away by the comfort you'll get in these shirts.

3. Hooded Sweatshirts

Stay warm on the go with the Classic Hooded Sweatshirt. You can pick this one up in the MLB shop for a cool $69.99

How do you represent your team?

Let us know in the comments!

How To: Buying Supplements

What do you look for in a supplement? Supplements are designed to, well it's kind of self explanatory, supplement your diet. There are countless types of nutrients and vitamins that you can buy supplements for. The big ones these days seem to be derivatives of the Branch Chain Amino Acids (BCAAS).

Are these, and other supplements worth buying?


The short answer, no.

Here are some things to consider when it comes to investing in supplements.

1. What are your goals?

Are you going to try burning fat, bulking up, or just staying a lean build. Some supplements will adhere to each individual need. These range from fat burners, mass gainers, or just your standard multivitamins.

2. How is your diet?

Do you get your protein? Do you get your vitamins by means of fruit and vegetables? If you are already getting your nutrients the only supplement you may want to look into is Creatine. This being because of the grotesque amounts of meat you would need to eat to get the Creatine that will benefit you.


3. Do you expect instant results?

There are no magic pills or potions. With a perfect diet, perfect regiment and perfect lifestyle - progress is still a process.

At the end of the day the three supplements that you should look into getting are a pre-workout, creatine, and a protein supplement.

How to Take Your Protein

Protein is the building block of your muscle. Not getting enough protein in your diet is very detrimental in regards to gains, for both strength and size.

The typical person looking to gain muscle and strength needs to be getting roughly .8 times your body weight in grams of protein. This can fluctuate up or down on a daily basis, as long as your close don't stress it out - eating isn't an exact science. Getting in the proper amount of protein has also been shown to reduce body fat and help lose unwanted pounds.

Getting your recommended amount of protein by means of strictly food can be both difficult and expensive.

Many turn to powdered protein, whether it be whey, casein, soy, or even fish.

Here are three useful ways to get your protein in for the day!


3. Oatmeal

Throw in a scoop of protein and some milk into your plain oatmeal and get in a good amount of clean calories with your quick breakfast.


2. Yogurt

Go with like flavored yogurts based on your tub of protein. Mixing in a scoop with a serving of protein is a great way to get in your protein without even noticing.


1. In a Smoothie

Using a blender and fruit can improve the taste and drink-ability of your protein. Pick up some milk, bananas, and mixed berries to get in your fill of extra anti-oxidants in your shake. For extra clean calories you can even throw in peanut butter and honey.

So how about you? How do you take your protein? Let us know in the comment section below.

Rest day? What to do!

You can't lift every day. That just wouldn't be good. You won't recover. You won't grow. You won't gain. At some point it is important to work smarter, rather than harder. You need to have off days typically two or three a week. These allow your body to recover, rebuild, and grow.

With that being said:

Here are three things you can do to occupy your off days!

3. Track your eating habits and calorie intake 


Keep tabs on what you're eating and monitor your primary nutrients. The main ones to watch for are your carbohydrates, protein, and sugar intakes. Evaluate your past few days eating habits. Writing them down can be a great way to assess what you really are putting into your body.


2. Take part in some Active Rest


Go for a bike ride, go for a jog, get out and about. These can be some great low-key ways to give you time  to focus, stretch out, as well as keep the blood moving in your muscles. Just make sure not to over-exert yourself and keep in mind that today isn't a cardio session, it's a relaxing day.

1. Learn or do some research.

Taking a step back on your off day and reading up on different schools of thought or training methods can be very beneficial. Doing so can help you refocus, learn, and ultimately stream line your gains. There are plenty of different databases to learn from, between checking out a book at a library, buying one off of an e-book store, or even just checking out lifting videos on YouTube.


How do you occupy your off days?


Let us know in the comments!

Carving Your Core! Three Moves for Better Abs!

Everyone wants the perfect core. The abs are consistently ranked the most desirable muscle group - thanks a lot right?

Here are the the exercises you can do to be on your way to the physique you want.



3. Captains Chair

A great way to hit the "lower abs", or the lower region of the core is the Captain's Chair.

To perform Captain's Chairs you will need the appropriate equipment at the gym. Make sure you are contracting well on all reps and not swinging.

2. Planks

Build up core strength, ab definition, and overall power with the plank.

Try starting with 30 second planks and working your way up to a minute or minute and a half. These are fun to do with partners to see who can go longer.

1. Weighted Cable Crunches 

Weight cable crunches are a great way to pack on muscle and build strength.

Get on your knees and grab either your triceps rope, or straps. Pull the weight down behind your head and crunch forward. Make sure to go slow and use a weight that you can feel the pull on. Don't go to heavy and be sure to be considerate of your back.


Remember that abs are made in the gym, and the kitchen. When eating during a bulking phase, or any caloric surplus diet the abs won't necessarily be showing. Your body fat percentage does play a large role when it comes to the definition of your core.


Slow and steady - this isn't a race. As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time.

Review: Schiek Ab Strap

Schiek Ab Strap 1400

Schiek makes a lot of high end work out equipment. They have been used by the likes of Jay Cutler and Phil Heath. Today we will be reviewing the Model 1400 Ab Strap. You can find it here.


Overall : 9/10


Price :  8/10

When it comes to upgrading your home gym, cost is always a factor. The cost of these straps is $24.95. That's a pretty good buy for the uses they have. 

Durability : 10/10

Durability is a big issue for safety concerns. These do a good job holding up and meeting expectations. The durable material, both the nylon, padding, and metal components hold up with heavy weight. 


Comfort : 7/10


The padding on these is pretty good and they do get snug when using them. . The one downside is that they do tend to pinch the wrists when using them. This can be avoided by wearing lifting gloves of some sort while using them. 

Uses : 10/10

These straps can be utilized for primarily two different exercises. They are very useful when it comes to weighted cable crunches, as well as tricep push downs. 

We Recommend : Go for it. 

For the price these are a great way to upgrade your home gym, and are transportable enough you can even take them to the gym with you. They will hold up, add to your work out routine and may even help you get over the road bumps you are experiencing with your abs or triceps. 

Wanting to look into upgrading your home gym further? Try out these other suggestions! 

Review: Jack3d by USP Labs

USP Labs manufactures the pre-workout drink Jack3d. You can buy it through several outlets online, including here.

Overall : 7/10

Serving Size : 10/10

One scoop. One tiny miniscule scoop. Only 5.5 grams. That's it. It's really simple to mix a little water in, get your swig of it, and move onto just having water. This is great because it leaves you room to drink water while exercising and staying hydrated.

Taste : 9/10

Very sour if you don't mix in water, if you go even slightly to much with water – it will taste like disfavored water. Not in a bad way, very drinkable and easy to get down. This is a very light drink with a big punch effect wise.

Pump : 10/10

The pump you get from jack3d is a top of the line pump. It's good and feels like clean energy. The experience involves longer lifts and bigger pumps compared to some of the other drinks that have been reviewed on the site.

Side Effects : 4/10

There are some crashes from this supplement. It tends to be more along the line of crashing from pushing yourself hard, and not the typical sugar/caffeine crash associated with pre workouts. This can be attributed to the 1,3 Dimethylamylamine. What is it? 1,3 is essentially, or originally was a root extract from germanium. Now it typically is a synthesized substance.

That gets us to the other side effects. This supplement is on the World Anti-Doping Agency's banned list. This is speculated as being for a variety of reasons. Number one being that it hasn't been tested to the degree that they would like it to have been tested. Another reason why it has been claimed to be on the list is the ability for abuse of the substance as for lack of better explanation it works really, really well.

The crash is minimal but the hit this supplement takes being banned is huge. Essentially, if you are in sports that involve testing stay away from it. If you are in body building that doesn't have it as a banned substance or you are just looking to beef up go for it. Just make sure to stay away from killing yourself by mixing in a bunch of caffeine in your day.

Pricing : 10/10

For the 250 Gram (45 servings) will put you back about $29.99 before shipping costs. This comes to about $0.66 USD per serving. This is a substantially lower mark compared to other pre-workout supplements.

Recommendation:

Go for it, but be cautious.  Make sure you are keeping your caffeine and other stimulant intake monitored. Also insure that you build your way up to making sure you have a reaction too and able to handle the stimulants in this drink. 

Review: Nike Pro Combat II Workout Shirts

Nike Pro Combat II

Overall Comfort : 8/10

Comfort for work out clothing is very important. Unwelcome discomfort, like all discomfort, can throw you off your game. Now who would want that? That's not something you will be worrying about wit these shirts. They read as very comfortable when doing lifting, or cardio.

Fit : 8/10

They don't ride up in back, and don't bunch in the shoulders. The fit is lose while not being so lose you feel you are a kid sneaking into grown up clothing.

Texture : 9/10

The texture is light and breathable which is very nice, As far as wicking goes, these shirts are pretty efficient. Moisture distributes and is gone pretty quick compared to standard cotton shirts.

Pricing : 7/10

There is no specific price break on these shirts compared to other work out shirts on the market. The standard pricing being $25.00. That is still reasonable for a work out shirt if you are looking to invest in a essentially inexpensive shirt for a high quality.

We recommend : Go for it

For the comfort, price, and even day to day wearing this is a quality shirt that you would be wise to check out. 

Why YOU Should Keep Smoking.

Why should you keep smoking?

Here are six great reasons to keep up your great habit!


6. Live longer.
It's true. You live forever.

5. Smell better.
Who needs Armani when you can smell like Decades?

4. Improve athletic abilities.
True story, all athletes smoke a pack day. Adds vigor and character.

3. Save money.
Probably more reliable than the stock market?

2. Stress less.
Calm down.

1. Best way to make friends
You'll get to go through chemo together?



With great reasons like this.. Why would you ever even consider not smoking?

On a serious note. Get real.

If you ever need advice or tips on quitting feel more than free to e-mail us at blacktiefitness@gmail.com or checking out http://www.smokefree.gov/

How to: Staying on Course

When it comes to development as well as general health improvement it is important that you stay dedicated and stay on course. Here are three tips to make sure you keep moving forward and don't start tr

1. Record Yourself

Starting a log that documents the progression you have made is a great way to gauge success, keep track of numbers, and motivate for future goals. Being able to look back on the previous numbers will help you realize how far you've come, and how much potential you have.

2. Push Yourself

Rome wasn't built in a day, and neither were huge numbers. Weight increases in small increments of 5 - 10 pounds weekly as part of a well rounded lifting routine and be a great way to progress and increase your overall strength and power. Over the course of a 3-4 month program those numbers add up and mean big power for you.

3. Make Yourself Accountable

Talk about exercising. You don't have to be a "Meat-Head" about it, but it's important to have a conversation with a friend or co-worker about fitness and lifting. This can add motivation and accountability to your routine and even benefit others by motivating them. Conversations can range from general questions about what they do for fun as far as staying active goes, to talking about how to use your gym time.

How to: The Art of the Under Shirt

Staying stylish starts at the core. The under shirt  has evolved and is no longer a plain white tee, and it's time to embrace that.

Here are three style tips to keep you looking sharp.

Pick your size : Wear what fits

Your undershirt should be snug; but not so tight as to compress on your stomach, or expose your stomach if you raise your arms.

Keep the midriff to the ladies, and make sure you look well put together and like an adult if it comes to removing your over shirt. K

Mix it up : The V-Neck

A V-Neck can provide depth to your warddrobe and keep you looking comfortable while staying in control.

Keep your V neck in control too. Subtley is key, and a drastic V can kill the desired look.


Don't be color blind: Switch up the color


The typical white undershirt has been done, and is dated. Don't be afraid to mix it up with shirts that meet the color pallet of the look you are going for.

Even wearing a black undershirt, can add a pleasant unexpected contrast to the standard look.

Building Powerful Shoulders

Looking to add power to your shoulders? Here's a great routine to build powerful shoulders.

Having powerful shoulders is a great way to improve your numbers as far as back routines, chest routines, and even leg routines.

We recommend adding this routine on to the end of your back day routine.

Looking for a back day routine? Try this one.

The 5 x 5 Program.

This program was developed to build power and strength. You will start with a weight that is relatively lighter than what you typically would use for a standard three set work out. This serves to both ensure you complete the desired sets and reps, as well as to avoid frustration and ensure growth and completion of the program.

You will complete five sets of five reps for each work out.

This will be for work done once a week, at most do this routine on a muscle group twice a week - with at least two days rest in between.

 Each week you will be increasing the weight on the bar by 5 - 10 pounds.

The Standing Shoulder Press

This work out targets the shoulders, while also hitting your core and legs.

Stand with your feet slightly over shoulder width apart. Keeping a straight, slightly arched back load the bar in your hands with your palms facing away from you. Place your hands slightly over shoulder width apart - almost lining up with your feet. Drive through the shoulders and push the bar over head.

Remember to hit it hard, and get completion on five reps for each set.

To callibrate your weight loaded for this exercise we would recommend doing a warm up set with no weight on the bar, and go from there as far as judging weight goes.

Slow and steady - this isn't a race. As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time. When doing presses involving standing and needing back support, we recommend using a support belt if you are going to go heavy.


For more tips on gaining muscle, check out our section about Gaining Muscle.

How to: Keep Your Closet Happy

Keep your closet clean, the floor happy, and your style fresh.

3. Use the hangers as they were intended.

Three rules of thumb :

Ditch the metal.
Wire hangers are rough on clothes both structurally and on the material.
Use Wooden for heavy jackets and suits.
Wooden hangers can both be supportive for your clothes as well as more stylish in apperance.
Keep them all uniform, and the same style.
A uniform look of colors for the hangers in your closet adds a sense of completion and certainty to your clothing selections.

2. Upgrade your basket to a hamper

Save space and mess by upgrading to a hamper in your closet to store your dirty clothes. A close-able hamper can help avoid the mess that is a laundry basket, plus keep your dirty clothes covered and out of sight.

1. Fit it or Ditch it.

There is no use in keeping your old torn up shirts, or outgrown shirts in your closet. It's important to look good, and if you have clothes that you have no purpose for; they aren't helping you look good.

Clothes that are no longer used can be donated to various charities or given to friends or family.

How To: Three Tips to Building a Home Gym

Don't want to put up with the communte of driving to the gym? Looking to own your own equipment and avoid a monthly fee?

Today we will be looking into some starting points that need to be address when purchasing and setting up a Home Gym.

1. What are your goals?

Assessing your fitness goals is a very important first step when it comes to investing in gym equipment. If you are looking to work on speed and cardio you won't necessarily be investing in the bigger items. This has a major effect on both space and budget.

2. What is your budget?

Are you free finicially, or building from ground up when it comes to equipment?

Plan ahead and map out the equipment you are wanting.
If you have money saved up, you would want to buy large and fill out the rest of the equipment as you go.

If you don't necessarily have a large stock pile saved up, you would want to start small and work your way up. Easy cheap purchases would include jump ropes, dumbbell sets, Swiss balls and medicine balls.

3. How much space to you have?

Are you limited on space? Do you have free range with a lot of room? There are a range of different types of equipment you can purchase. Items range from a pull up bar attached to a door frame, to a full weight rack. Draw a diagram of the room you are converting into your fitness room, and figure out placement for your equipment.

If you are going big, you can still be conservative with space.

A lot of endurance and cardio training - as well as some strength training - can be done with just body weight, saving you space and money.

For more reviews, tips, and advice when it comes to gym equipment, check out our other articles on the topic here.

Review: Schiek Dip Belt

Schiek Dip Belt

Schiek makes a lot of high end work out equipment. They have been used by the likes of Jay Cutler and Phil Heath. Today we will be reviewing the Dip Belt Model B5008. You can find it here.


Price :  9/10

The tag of $54.95 is a bit pricey compared to some of the similar belts on the market. For that price though, you are paying for quality, durability, and comfort. This is definitely a situation where you will want to look at the benefits of the belt.

Durability :10/10

Durability is a must when it comes to belts, both support and dip belts. These belts can support more than a fair share of weight - and that is good. Safety is very important when it comes to working out and fitness.

Comfort : 10/10

Insanely comfortable. As with all dip belts, it is a bit awkward to get on, but once on it feels snug and like it isn't going anywhere. It is made with Black Amara Synthetic Leather. The comfort factor is very important when it comes to a dip belt. The padded back almost makes you forget you have weight hanging from your body when you are wearing it.

Uses : 10/10

The Dip Belt's primary use is? You guessed it! Dips! Dips do start as a body weight exercise, but what do you do when you are the master of the dip? You can add on the weight to beef up your triceps.  You can also use it to add to your pull up routines.

Overall : 10/10

We Recommend : Go for it. 


The benefits of owning this piece of workout equipment definitely outweigh the cost. The Shieck B5008 is a great piece to have in your home gym, as well as to be able to utilize in other gyms.

Own a dip belt and looking to challenge yourself? Try this pull up circuit!

Review: Valeo Lifting Straps

Product : Valeo Lifting Straps

Valeo makes a lot of work out equipment. Today we will be reviewing the lifting straps they make. You can find them here on their website.


Price : 10/10

You can pick these up through their website, as well as across the web for a range of prices all coming to less than $10 USD. For a quality pair of lifting straps that is definitely a good price.

Durability : 9/10

These straps are fairly durable and do hold their own when lifting over three hundred pounds easily. Durability is a must, if they break - so would you.

Comfort : 8/10

They do fit snug when lifting and in use, while being loose enough other times so that you don't go crazy. As with most straps, they will leave marks on your wrist after being in heavy use. They have built in wrist padding as well - which is a definitely huge plus.

Benefits : 10/10

Investing in lifting straps is investing in your growth. Having lifting straps can allow you to go above the chain of strength to hit your traps and back heavy - even if you aren't there yet with your forearms. They are great for isolation movements - such as shoulder shrugs, as well as for other movements like bent over rows and dead lifts.

Overall : 9/10

We Recommend : Go for it.

The combination of pricing as well as benefits of utilizing a pair of lifting straps makes this a definite recommendation.

You can read other tips about upgrading your home gym here.

Sleeve Stretching Arm Routines! Forearms Edition

Today we will be going over how to grow your forearms. While they won't help stretch your sleeves, balance is definitely important in your phsyique.

Forearm strength is also a very important thing to have, as it can improve your lifts and athletic abilities. They are often neglected as many feel that they get hit enough when performing other lifts and compound exercises. The muscle group can definitely benefit from isolation work.

Here are three tips to keep from having off-balanced arms, and growing some serious gripping power.

For weights, you will start light. This is both for the purposes of ensuring proper technique and form, and to gauge progression. You will just need an EZ Curl Bar to perform these lifts.


3. Reverse Preacher Curls

Place your elbows on the preacher attaching while sitting on a bench. On this routine you will essentially be doing over hand curls. This can be great for developing growth and power. Keep your repetitions to between 8 to 12, and 3 sets.

2. Forearm Barbell Curls

Sitting on the bench leaning slightly forward, while not arching your back, you will place your forearms palm up on your legs. The hands will be slightly over the knees. You will use the barbell at a light weight and curl up using only your wrists. Keep your focus on the contractions in each repetition. Keep your repetitions to between 8 to 12, and stick to 3 sets for this move as well.

1. Avoid using straps


Every few sessions when doing heavy compound lifts it is good to avoid using straps to really push your forearms and develop grip strength. Keeping in mind, we are in no way against straps. For the purpose of isolation routines they are very important to maintain a growth and progression for hitting muscle groups.

Remember, slow and steady - this isn't a race. The gains you think you're making now won't equal the time you'll be out if you have an injury. 


As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time. 


For more tips on gaining muscle, check out our section about Gaining Muscle.

Sleeve Stretching Arm Routines! Deltoid Edition

Today we will be concentrating on the shoulders, primarily the Delts. These are needed for the well rounded look, and good development can help bridge the gap between your back and arms.

Here are three exercises that you can circuit together to help develop great delts and improve power.

The best part is that the Delts are very humbling muscle group, since we are running them as a circuit you can stick to a low-low range for your weight selection. .

This circuit consists of a set of ten reps per routine, each progressing set after the initial set you will be going to cap at ten reps.

3. Side Raises/Lateral Raises

With a straight back and slightly bent arms, perform side raises. You will be focusing on using the shoulder muscles to raise and lower the weight. These are not performed with a straight arm.

2. Rear Delt Raises

Keeping a straight back lean forward and slide your feet foward on floor. You will be mimicking the motion of the Dumbbell Chest Fly with this routine. The weights will meet under the bench, underneath your quads.

1. Dumbbell Shoulder Press

The lighter weights may seem foolish when you start the circuit, but you will be gracious once it comes time to the final portion of this routine. Keep your elbows close to perpindicular side, and push up. Keep a straight back and used a controlled form.


Delts can be hit on leg day, or after your compound exercises on back or chest day.


Remember, slow and steady - this isn't a race. As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time.


For more tips on gaining muscle, check out our section about Gaining Muscle.

Improve Your Weekend Game!

Improve your weekened game with these three great training tips for the gym.

1. Jump Rope

Build endurance, stamina, and speed with this time tested work out. Intervals are definitely the way to go. You can get an interval timer from Everlast that is good for training and being consistent with timing.

Do one to two minute intervals with between thirty to sixty seconds rest time.

2. Train with Medicine Balls
Another great way to build stamina, coordination, and are medicine balls.

Do forward and side throws (feet perpendicular to wall) against a concrete wall. Drive through your legs and core with each throw. Aim for between 25 and 50 throws per set with between 3 to 4 sets - this is an endurance and stamina routine.

Don't own one? Read about our recommendations here.

3. Focus on legs
The driving force behind athleticism in gym work is often over looked. Developing leg strength can improve speed and power in virtually every sport.  Here are three key work outs you need to be doing to boost performance, strength, and speed.

Leg Press
Do keep a moderate weight and high rep range. Aim for a weight you can complete between 15 - 20 reps for 3 sets.

Squats
Do keep your form in check and try out the 20 Rep Squat Routine. Go light with weight, keep your eyes forward or looking upward slightly, keep toes pointed slightly out - with the knees following, and wear a safety belt.

Sprints
Do stretch before and after. Running in sprints can improve your overall cardiovascular system as well as foot speed when compared to treadmill running or jogging.

The Next Five Groceries You Should Buy!

On your way to the store?

Stock up on these five must have items for a weight lifter!

5. Whole-Wheat Pasta

A great way to pack on good carbohydrates  is pasta. This is a must for any lifter on a bulk or looking to get in key calories and carbohydrates  while running a maintenance diet as well.

4. Eggs

A high protein way to start the day is ,of course, eggs. Keep the salt content low when making them and throw in some peppers to boost up your metabolism as well.

3. Tuna

Another high in Protein way to eat is tuna. For less than a dollar a can you can get roughly 18 grams of protein per serving while not over doing it with calorie count.

2. Grape Juice

Grape juice is a must for weight lifters looking to fully utilize the powers of creatine. Grape juice is one of the best drinks available for taking with creatine. Other juices have too many citric acids which hinders the results and efficiency of taking creatine.


1. Peanut Butter

The ultimate calorie and protein combination : Peanut Butter. Either by the dollop or in a sandwich - peanut butter is a great way to pack on good calories and protein throughout the day. We recommend a simple recipe of whole wheat bread, peanut butter, and honey.

Review : 1.M.R. by BPI

Product : 1.M.R by BPI Sports

1 More Rep Fruit Punch is a pre-workout drink developed through BPI Sports. You can find it here on their website.

Overall : 6/10


Serving Size: 8/10

This is a one scooper which requires 6-8 ounces of water. The one scoop mixed with not needing much water is a benefit as it doesn't leave you feeling full.

Taste : 3/10

The first thing I noticed after mixing the powder was the smell. The smell resembles medicine in the most indifferent kind of way. That is, up until the first taste of the drink. The fruit punch was insanely bitter, and very grainy and gritty. The taste stuck with me through the entirety of the work out.

Pump : 9/10

The best way to describe the pump provided by 1.M.R is as a sleeper. I definitely felt the tingly and itch of this pre-workout but not necessarily the extra pump expected with the mix. I did get a good solid work out in and was not immediately sore until after I was done - implying that I did more of a work load than I realized I had done.

Side Effects : 4/10

During my routine I did feel a slight tightness in my chest I had not experienced with other pre-work outs. I had a slight crash after the session but nothing that a light nap wouldn't fix. There is a good deal of beta-alanine in this product and definitely had me on pins and needles during the session. This product does also include 300 mg of caffeine which is a relatively large dosage of caffeine.

Pricing : 6/10

If purchased through the website the 28 serving package comes to $1.93 per serving - almost double some of the other mixes we have covered.

Recommendation : Pass

The taste killed this products chances, and the level of pump just couldn't save it. The recommendation on this one is to pass this oppurtunity and continue to look towards a good pre-workout that has a taste worth drinking - and a pump worth having.

Upgrade Your Traps!

Small traps? Inexcusable -  they are the simplest muscle to build. You literally only need one exercise to raise your shirts and boost your size.

What is the mecca of trap exercises?

Barbell Shoulder Shrugs

Here are three tips for getting the most out of this exercise.

1. High Reps with Moderate Weight

Keeping the reps high with about 80% of body weight is a great method for trap development. For rep range stick to 20 reps with three to four sets completed. Higher reps for the shoulder shrugs do result in a higher development and size.

2. Hold the weight

This tip does have a double meaning. 

Avoiding straps - and hitting traps. With the lower weight compared to attempting to maxing out it is best and advisable to avoid the use of straps when doing shoulder shrugs. When maxing out or going for a large amount of weight they are great for isolation - but not needed on every rep of every set.

Control the weight. Hold the weight for a moment at the top of each rep. This will allow a concentrated type development - as well as ensure you are not using momentum or sacrificing form for weight. It is also very important to remember that shoulder shrugs are an up and down motion - not a rolling motion. It is very important to remember this as rolling the shoulder while performing this lift can cause serious damage to your rotator cuffs.

3. Push yourself

Every few sessions cut back on the volume of your trap work but involve an increase to the weight. Try either your body weight or 120% your body weight - while moving the reps from twenty back to around ten. This helps continue the development of power, as well as allows you to assess your over all strength gains and power developments.

We tend to recommend hitting traps on back days - but as they can be seen as an auxiliary muscle group you can add them to the end of your chest or leg days - hitting them as much as twice a week.

As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time. It is advisable to use a lifting belt when doing shoulder shrugs.

Sleeve Stretching Arm Routine! Biceps Edition

Ready to start selling tickets to the gun show? Keep them looking with these three tips for arm development!

Today we are going to look into three different exercises you may not be doing - that can help in bicep development. Here are some moves to stretch your sleeves and grow big.

3. Standing cable curls.

Cable curls using the straight bar are a great way to increase weight and over all strength while stimulating muscle growth.

Keep a straight back and semi athletic stance with your lower body - having feet roughly shoulder width apart. Stay in the eight to twelve rep range and complete three sets.

 For weight push yourself - but don't be wreckless. Ensure that you are able to complete out the required reps while maintaining good form and posture with your lift. Go slow and remember - the race is to get big - not to get out of the gym first.

2. Pull ups

Underhand pull ups are a great way to hit the biceps while developing back strength and power. Make sure not to swing and keep as proper form as you can. Keep your rep range between eight to twelve and between three to four sets.

If you are having trouble completing a set of between 8-12 reps - you may want to try negative pull ups to build up strength. Negative pull ups involve starting in the position above the bar and in a slow - controlled manner lowering yourself using the motion of the pull up.

If you were wanting to add pull ups into your back day routine - try this pull up circuit!

1. Concentrated Curls

You don't need to lift the gym to look like you can. Concentrated curls are a great way to build size without breaking down from weight. They are done in a seated position with your feet spread apart and upper body leaned slightly forward. You will rest your elbow on your inner thigh and do a curl with a dumbbell. At the top of the movement you will pivot the weight to feel the maximum contraction. Concentrated means concentrate - this isn't a cardio move and it shouldn't be approached as one.

Keep the weight for the dumbbells relatively light, and focus on the concentration at the upper part of the exercise. The rep range will need to be in the 6-10 range with three to four sets per arm.

Remember - the arms are a body part that just like back, legs, and chest, only need to be hit between one to two times a week. When doing other back, chest, and leg exercises you will be hitting the biceps as well.

As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time.

Sleeve Stretching Arm Routine! Triceps Edition

Two-thirds of your arms are tricep. Most lifters tend to ignore this fact and focus on endless curls to get the arm development that will leave others speechless.

Today we will look into getting those sleeves stretched and growing out of some shirts. Here are three great moves for pumping up your triceps.

1. Dips

Body weight excersises are one of the best starting points for building strength and size when it comes to the gym. Keep your sets to between three to four and your rep range between six to ten. Make sure you don't go much further than past parrallel when lowering yourself down - further movement can cause damage to your shoulders.

If you find yourself breezing through the body weight version of this exercise - feel free to grab a dip belt, and start slapping on weight. A light increase can cause a big difference when it comes to adding on weight so be careful and mindful of your body and abilities - while still progressing and pushing yourself of course.


2. Standing Tricep Push Downs

The Tricep Push Downs are performed standing up facing the pulley machine. You will keep between three to four sets and in the ten to fifteen range for reps. You can vary between bringing the hands down together - and spreading them apart when performing this move. This variation can add to strength and over all growth and development.

Home gym and looking for a Tricep Push Down Rope? Here's an option we recommend.

3. Close-Grip Floor Press

Another great way to hit the triceps, while also promoting over all growth and increase in power, is the floor press.

You will be using a lot lower weight than your typical standard bench press. Keep the hands at a close-grip position (roughly shoulder width apart). Perform this move laying on the floor like a standard bench press. Keep the sets around three to four on this routine as well. You will also be keeping the rep range between twelve to fifteen for this lift.

The inability to fully use a range of motion adds to the stability factor - as well as the involvement of the traps on both the lowering and raising of the weight.

Remember - the arms are a body part that just like back, legs, and chest, only need to be hit between one to two times a week. When doing other back, chest, and leg exercises you will be hitting the biceps as well. 

As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time.

What is Black Tie Hearts?

Who We Are : 
Black Tie Hearts is the humanitarian effort run by Black Tie Fitness put forth to help raise awareness as well as monies for different humanitarian non-profit organizations.  Posts are made continuously throughout the week via Twitter and in the future will have a website of it's own.

Why We Are Helping :
In this day and age it is absurdly easy and quick to help out others. Be it the promotion of another's cause, the donation of funds, or just the moral support - we want to be there.


How you can : 
Here is the contact information below if you would like to contribute, keep up, or help with our cause. We encourage you to use #ItBeginsHere as well as tagging us in your updates. This allows us to see messages and causes going on - and for us to share them with others.

Email : DonateNowOrg@gmail.com
Twitter : @DonateNowOrg

Burn Fat Fast!

Looking for a good quick work out?

Try this fat burning circuit routine to trim fat and boost your metabolism.

This is a circuit routine. You will do one set of each work out, rest, and go again - aiming for three completions of the circuit.

1. Body Weight Squats

Tip : Place your hands behind your head and get into an athletic stance.

2. Body Weight Jump Squats

Tip : Growing on the idea of body weight squats, the jump squats are great for building explosive power while burning calories and helping trim fat. Like the normal body weight squats - the first half of this move is the same. Once you have squatted down - shoot up with your legs and jump off of the floor. Keep your legs slightly bent as to avoid damage on the landing. Work on your form and concentrate on both explosiveness and fluidity.

3. Planks

Planks are a killer core and ab work out when done properly. There are multiple variations you can do but this circuit focuses on the standard.

Tip : Lay on the floor with your toes and elbows holding you up. Keep your forearms parallel to your body and your body straight. These are great a great move for building up your abs.


Go through each station of the circuit. You will need to keep it between 12-15 reps for the body weight jump squat and body weight squats. When the plank comes around in this circuit time yourself out to holding the position for between one to two minutes - or until failure.

An Athletic stance is one in which you are slightly over shoulder width apart with your feet and are slightly back with your lower body - upper body slightly forward. This is the stance you would see a baseball player in before the pitch - if that helps you visualize. 


Remember to stretch out before and after your exercises to help prevent injury and improve development. You can also begin a leg or cardio day by jogging or doing jumping jacks to maximize your work out.

Keep Pushing with this Pull-up Routine!

Here's a great Pull Up circuit to jump start your stamina, size, and power gains.

Pull ups are often over looked - and wrongfully so. With a variation of methods you can get great back, core, and arm development.

This is a circuit routine. You will do one set of each work out, rest, and go again - aiming for three completions.  You can add this circuit to your back day, or as a quick in and out work out routine for your upper body.

If you push yourself to the limit on a set and can't reach the total number of reps - don't let it get to you. Just keep good form in mind, and move on if you can't complete it with your best efforts.

Wide Grip Pull Ups

The Wide Grip pull ups are going to hit your upper lats and hit them hard. 

Close Grip/Overhand Pull Ups

The Overhand grip is in this routine to hit your lower lats hard.

Underhand Pull Ups

Underhand grip is a great way to hit your biceps. 

Keep your reps on each set between 8 - 12. 

Tip : Make sure you aren't swinging or throwing your body weight around. Good and proper form is important to maximize results and minimize concerns of injury.

Tip : Body weight routines are great for adding to strength, size, and conditioning. If you are looking to pack on more muscle and aren't feeling pushed by just your body weight - dip belts will help you increase your load.

Review : MP's Assault

Product : Muscle Pharm's Assault

Assault is a pre-workout drink produced by Muscle Pharm. You can find it on their site here.

Serving Size : 9/10

This is definitely a half scoop powder, which a great benefit in my opinion as far as a pre-workout is concerned. The best part is you can truly dictate the amount of energy you are needing for that day by adding some on to the suggested serving size.

Taste : 9/10

I went with the green apple flavor for my selection of Assault. You can tell it's a well made pre-workout drink if you aren't only not dreading it, but looking forward to drinking it.  I am a big fan of sweet foods, and this definitely fits my needs in the category of taste. It doesn't have the grainy texture found in other pre workouts, as well as tasting like what the label says.

Pump : 9/10

Very good clean pump. The amount of beta-alanine is noticable but not irritable. I managed to go harder and deeper into my work out routines as well as hitting several personal records while on this product.

Side Effects : 8/10

The only downside, through no fault of the product, was when I did double up to a full scoop on days I really needed the kick, I did crash some afterwards. To be genuine in regards to the review, I would attribute this more to missing a post work out protein on that date. The side of effect in that sense being more correlational than causal.

I would consider this to have less side effects than other pre-workouts I have tried, and definitely left me with a positive feeling.

Pricing : 8/10

This product is consistanly on sale in the store at Bodybuilding.com, the package I purchased was $34.99 USD for 32 servings. That comes to roughly $1.09 per serving, which for the pump and energy you get - definitely a great value.

Depending on the size of scoop you take this can be a very cost effiencent means for a good pump.

Recommendation : Go For it

The pricing, and the quality of this product make this a definite buy. I was personally dreading the day I was to realize I was on my last scoop.

Review : Valeo Medicine Ball

Tired of running for cardio?

Medicine balls are a great piece of equipment to own for endurance and core training. You can find them through their website here.

Valeo Medicine Ball

This review is for the 10 lb version of the Medicine Ball.

Price : 8/10

For the amount of variety and countless routines you can add to your regiment, the price tag of roughly $34.00 online isn't a bad deal at all. The only draw back in price is that each weight you would like - as is the nature of this product - does require purchasing a different ball.

Grip and Durability : 10/10

The grip on the medicine balls is similar to that of a basketball. Very solid and easy to catch - assuming proper care is used. As will come with all equipment designed to be thrown the grips do deteriorate after heavy usage. This does take a good deal of time however, and shouldn't been as a deterant from this equipment.

Fitness Benefits :  10/10

The benefit of having a medicine ball for your core and endurance training is a big. Having your own personal medicine ball that you can use and abuse is even bigger though. This spring we will be covering a variety of routines and fitness plans that incorporate medicine balls. The modern design of the medicine balls is also a great benefit. The standard/classic medicine ball was that of weight - but not of bounce. This updated take on the medicine ball allots for individual training, allowing you to practice throwing as well as catching without requiring a work out partner.

Overall : Go for it

The cost, durability, and functionality of this product adds up to a good deal.

We recommend : Checking back in daily and weekly for new reviews on supplements, routines, life, and style tips. 

This Spring we are going to be doing a lot of work involving Medicine Balls and different good alternatives to traditional cardio!

Review : Gold Gym's Triceps Rope

Home Gym Enthusiast? 


Here's a great inexpensive buy to add to the amount of routines you can do with your home equipment. You can find it here on Walmart.com.

Gold Gym's Triceps Rope 

Price : 9/10

For an attachment for gym equipment you can't do wrong for under 20 dollars. These are priced available around $15.77, and available online through several retail outlets.

Grip : 8/10

The braided rope and solid rubber handles do provide a for good clean grip, which is a must for doing tricep push downs as well as Cable Crunches.

Benefits :  10/10

Having this attachment can add to your assault on your core and triceps. They can support more than enough weight for reps in regards to doing tricep push downs as well as cable crunches.

Weighted cable crunches are one of the best ways to gain muscle and get ripped in your core. This rope attachment with the rubber handles makes them safe and easy to do.

Overall : Go for it

Invest in your gym, and yourself by adding this attachment to your home gym equipment!

Keep checked in for further reviews on gym equipment, routines, and health tips!

5 Realistic Tips for Fat Loss

Here are five quick tips for helping with your fat loss goals!



5. Making a pit stop?

Stopping by a gas station and needing a quick pick me up or snack for the day? Skip the candy and head for one of two sections. The sugar free calorie free gum is always a great way to trick the mind into not being as hungry, as well as helping keep teeth clean.

The other more viable option for a hunger you needing filling is protein bars or any low sodium mixed nuts. You can find a selection of different types typically in the back of the snack area. Albeit the cost of a protein bar is more substantial than that of a protein powder, if it helps you stop from eating candy for under three bucks - it's never a bad way to go. The two main bars I would recommend are Wheaties Fuel Energy bars (Wheaties.com), they pack a modest 15g of protein while not being overbearing in sugar or calories. The other brand of protein recommend is Supreme Protein. They pack in a whopping 30g of protein in just 405 calories.

4. Start the day with Breakfast

A great way to avoid over eating is to eat. Make sure you start your day off right with breakfast and it can drastically improve the choices you make in the rest of the day. Increased awareness as well as a nutriontal boost can both be provided by adding a morning meal to your routine.

For the morning people out there, make sure you work out before you eat. Pre-workout drinks do need to be on a semi empty stomach, plus many people do have issue lifting while feeling full. This definitely can serve as motivation to push through the work out - as well as help recover from the work out after the fact. It's a great opportunity to replenish nutrients and get some of your macros in for the day.

Bonus : When cooking breakfast in the morning - you can add in some time to relax and meditate on what your goals are for the day as well as reflect on how you plan on meeting those goals.

3. Eat more meals, smaller portions

A good way to avoid gorging a large amount of calories, and maintaining a good metabolism to eat smaller meals throughout the day - every two to three hours. This helps the body maintain digestive and metabolic rates, and helps prevent you from over eating during the three main meals.

2. Add High to Moderate Intensity Cardio

Jump rope, run, or swim. The easiest and cheapest of our choices would be to Jump Rope. You can pick up a jump rope from any local fitness outlet for under $10.00 and get a lot of use out of it. I would recommend even keeping it to intervals of short jumps for 30 to 60 seconds, resting a minute, and repeating. This is a great way to boost your metabolism and is more effective than long distance running or jogging at shredding weight.

1. Drink more Water.

Hydrate, Hydrate, Hydrate. Getting in an adequate of water a day can improve your mobility, stamina, performance levels, and overall health. This amount can vary from person to person and it is important to find what works for you. Hydration can also help in avoiding hunger cravings and keeping your system clean. Water helps flush out your system and keep yourself moving in the positive direction.

Build a Monster Back!

Here's a back routine to help you gain strength as well as mass. The routine is fairly simple, but by no means easy.


 Pull Ups


3 sets of 6 - 10 reps

Functioning as a warm up pull ups are a great way for stretching out, and getting in a big lifting mood is some body weight work. Try starting off your next back day with these pull up variations. You will complete out on set of each variation on this routine.

Wide Hammer Grip Pull ups

Tip : For added strength and confidence visualize doing a lat pull down while going through the movement of this pull up.

Under hand Shoulder width pull ups

Tip : It doesn't always have to be curls. The under hand pull up can also double as a great way to hit your biceps during a routine.


Over hand shoulder width pull ups

Tip : Remember, go slow and avoid using momentum. Swinging and cheating only hurts your game.


Lat Pull Downs : Grow your wings!

4 sets of 10-15 reps

Keep the weight heavy, aim for around your body weight if not higher. Remember to keep the bar in front of you as to keep your shoulder safe. Take them slow and concentrate on the contractions of the muscles in your back. Feel the stretch on the way up to maximize benefits.

Seated Rows : Just keep growing!

4 sets of 8-15 reps

Go heavy on these as well. Slow concentrated reps, focus on the weight and getting the most out of each rep. This lift will help you

Tips on proper form :

The seated rows are different than the rows done on the cardio machines.
Your back should not have a drastic movement on this routine.
Keep your arms slightly bent but make sure the contraction from the lift is done with your back muscles - not your biceps and triceps.
Your arms should be moving around 6-10 inches on each reps.

Bent Over Dumbbell Rows : Finish Strong!

3 sets of 8-12 reps

Keep your weight to a moderate to high level on this routine. Make sure your form is correct and that you are doing solid efforts on each rep.

Not tapping out yet? 


Feel free to add on your traps and abs to this routine. For great advice on getting monster traps or killer abs check out our Routines section below!

Kick it into gear with this leg routine!

Today we will be going over my current routine as far as legs go. 


This is definitely a pretty good sized volume as far as work load goes. Aim for a Friday to do this routine.

1. Stretching

Remember to stretch before and after the work outs. I would suggest stretching out leg's as well as your upper body to continue to improve your mobility and flexibility across your body. 

2. Warm Up

After the stretching part of the warm up I would suggest doing some body weight jump squats, jumprope, or a brisk jog for about 2-3 minutes to get the blood flowing in the major muscles you will be using today as well as ensure that your mechanics are in place. 

3. Leg Extensions

Suggested Reps : For the reps we will be doing reverse pyramid sets. These sets start at 20 reps per set and drop down to 1 and back up to 20. Every five sets continue to stretch legs to improve blood flow as part of your active rest.

Since this work out will be on every Friday the volume of this routine will be managable as long as you take the proper steps to ensure recovery occurs. 

Suggested Weight : Start at 50 pounds for the first five sets. Every five sets evaluate the amount of weight that you are doing. When it gets below 10 reps per set consider increasing the weight to get close to a one rep max amount to ensure you are getting in the most intense work out. 

4. Hamstring curls

Suggested Reps : For this routine we will doing a more standard amount for reps. Try to keep in the range of 3-4 working sets of around 8-15 reps per set. 

Suggested Weight : I would suggest using a light weight. Something in the range of 25 pounds. Remember to evaluate the weight in between every set. 

5. Stretch

As before. Improve your mobility as well as make sure to do a cool down. Stretching the muscles can aid in blood flow as well as help prevent injuries. 

Remember. The goal is not to lift the gym. The goal is to get a good volume work out to increase the size and strength of your quads and hamstrings. Be sure to listen to your body as you progress through this routine as it is a rigorous one, and I'd hate for anyone to get hurt. Keep the weights reasonable as well as under control throughout the routine. 

Keep your diet balanced and remember to do some brisk treadmill work as well as stretch the following day to avoid any delayed onset muscle soreness.  

Review : Ravage by GNC Beyond Raw

Product : GNC Ravage

Overall : 4/10

Ravage is a GNC Beyond Raw Pre-Workout Supplement. This review is for the Grape flavor of the 18.31 Oz package. You can find it on GNC's page here.

Serving Size: 10/10

One of the best parts of this product is that it is a one scooper. It's recommended to mix one scoop (26 grams) with 12 fl. oz of water. When taking it I varied my mixture anywhere between 8-14 oz of water, depending on if I was wanting to get it over with, or try to dilute the taste a bit. 

Taste : 2/10

I had picked out the grape flavoring, according to the label. As we all know the general rule when it comes to a good Pre-Workout, you are not drinking it for the taste. This situation merits a rewrite to state that you are definitely not drinking it for the taste. Definitely a chugger and not one to take more than two or three big gulps on. The grape flavoring does not come through, instead it tastes more like a gritty salty drink. This is definitely one of the areas that an improvement is needed. 

Pump : 9/10

The pump provided by the product was a reasonable solid pump. I managed to continue in growth as well as maintain - if not improve pace of my progress with my lifts. This is definitely going to be an important part of the decision making in looking into a good solid Pre-Workout. I have to admit it did provide a solid, very aware, pump throughout my work out. At some points almost too much to the point where I contemplated ripping out of my skin. 

Side Effects : 3/10

Throughout the 20 sessions I only had four or five sessions where it tore me up. The Beta Ala-nine in it was definitely a bit much and the itchiness associated with this product was a big turn off for me. The first work out with it, the Beta Ala-nine definitely work me up, but in subsequent sessions it tended more to get on my nerves and be distracting. The product is loaded with 200mg of caffeine so definitely avoid taking any fat burners or other diet supps when using Ravage. 


Pricing : 4/10

The pricing compared to the amount of work outs I got out of it was pretty steep. Compared to some more affordable pre work outs this one was $44.99 for 20 servings which doesn't really fit my price range for the quality of the product. 

Recommendation : Pass

I would definitely advise a pass on this product. There are a lot of better Pre-Workout Supplements out there that are better value and quality. The pump provided by Ravage was definitely a nice one, but for the price, taste, and side effects, I'd rather invest the time and effort into a different Pre-Workout.

Review : Fireball by Precision Engineered

Product : Fireball by Precision Engineered

Overall : 7.8/10


Fireball : Liqui-Fusion is a thermogenic fat burner developed and sold by Precision Engineered - an affiliate company from Vitamin World. You can find it here on their page.


Serving Size: 6/10

Let's get the review for this product started with serving size. It is recommended to take two before a meal or working out. I tend to take two when cutting out caffeine in other parts of my diet, as well as when going on a cut. The pills are more long than they are wide, and relatively easy to take. They are two soft-gels per serving, with no more than four a day per the label. 

Taste : 10/10


Being a liquid capsule the taste if kind of an easy win for this one. They are soft-gels as opposed to tablets and this does help the texture category. 


Pump : 6/10


The pump you would get out of this is more for the light weight lifter, or aimed towards a runner. It doesn't provide the pump a powder drink would provide. When lifting with just the Fireball soft-gels, I didn't have a pump, but definitely felt cleaner than if I had drank a canned energy drink as a pre-work out.


Side Effects: 7/10


While taking the product, the side effects are minimal. There is a chance of experiencing a niacin flush, or the redness and heat near the surface area of the skin. Fireball is a thermogenic and is intended to assist in igniting the metabolism and getting your body going - so the flush may be more apt to be considered a benefit as opposed to a side effect. 




The biggest side effects of this are in more relation to withdrawals. Missing a day of taking them you can definitely feel them in the system. Dependency on the product is based off of the caffeine that is in them. The dosage of caffeine is a safe amount but still does make a noticable difference in your system when it comes to stopping the product. 


Pricing : 10/10


The pricing plans on these are pretty good. They are typically on sale for around $49.99 for two containers of 120 soft-gels. That does get you about a month minimum's supply per bottle if you take them religiously. Compared to drinking a soda for caffeine ($1.00 USD), or an energy drink ($2.99-$4.99), this is a "healthier" and cheaper alternative for energy. 


Recommendation : Go for it.


Go for it. I used them for cutting as well as to cut myself off of sodas, and that in itself made the price and other aspects of this product worth it in the long run.