We've been brewing something awesome in the C4® product development center. Something unexpected, adventurous, and—dare we say—a whole lotta fun.

When we embarked on this epic mission, there were plenty of doubters and naysayers. They said our dream could never be a reality. But we didn't let them stop us. We dreamed bigger, worked harder, lifted heavier, worked some more, continued working, and developed C4® Shot Rocks™.

Shot Rocks™ deliver the explosive energy and legendary performance of C4® in a bold new way: a vial of energy rocks that pop in your mouth. There's no water required. Just pop, shoot, and perform!

Get your hands on a vial of this powerful popping pre- and learn more here.

Creatine monohydrate is one of the most popular and well-known supplements in sports nutrition, and for good reason—the stuff flat-out works. The body of research documenting the ergogenic properties of creatine is extensive, with multiple studies noting that supplementing with the so-called "king of bodybuilding" supplements can:

• Enhance ATP (muscular energy) production during intense exercise
• Support increases in muscular strength and size
• Improve muscular endurance and peak power

There's a good chance that you’ve used creatine in the past, and that the majority of you are even using it right now on its own or as part of a larger product blend. 

In fact, if you roll over to the supplement facts panel on your tub of C4®, you’ll notice that it has creatine. But, it’s not the “standard” creatine monohydrate that you’re probably used to seeing in other pre-workouts. The form of creatine included in the different versions of C4® is one of the newer, “alternative” types of creatine you’ll encounter called "creatine nitrate."

In this article, we’ll discuss what creatine nitrate is, how it's different than creatine monohydrate, and explain how it enhances your performance.

What Is Creatine Nitrate?

There’s little dispute that creatine monohydrate is one of the most effective bodybuilding supplements of all time. Of course, it’s human nature to find ways to optimize and maximize everything—including creatine.

Over the years, myriad forms of creatine have hit the market, including creatine ethyl ester, magnesium creatine chelate (MCC), and creatine hydrochloride, or creatine HCl. Some of these have matched the effectiveness of creatine monohydrate, but others have turned out to be potentially less effective than monohydrate, such as creatine ethyl ester.

Creatine nitrate, however, brings increased both solubility and efficacy to the table, making it unique among creatines. With creatine nitrate, the creatine molecule is bound to a nitrate group, which gives it a number of interesting properties, including increased water solubility.

In fact, one study noted that creatine nitrate has about 10 times the water solubility as does either creatine monohydrate or buffered creatine. This means that it takes 10 times the amount of water to dissolve creatine monohydrate as it would creatine nitrate.[1]

Creatine nitrate isn't just more soluble, however. It also has something to offer that creatine monohydrate doesn’t: namely, nitrates. 

What Are Nitrates?

Nitrates (NO₃⁻) are organic polyatomic ions found in a number of foods, including beets, spinach, kale, and collard greens. When ingested, either from food or through supplements, as in the case of creatine nitrate, nitrates are converted to nitric oxide via the nitrate → nitrite → nitric oxide pathway in the body.[2]

Due to this increase in nitric oxide, nitrates may help support improved blood flow and oxygen delivery. Nitrates may also relax blood vessels, easing the workload on the heart when blood is returning to it from the arms and legs.

What does this mean in terms of improving athletic performance?

Various studies have noted that nitrate supplementation can decrease oxygen cost despite maintaining workload.[3,4] Reducing the oxygen “cost” of exercise can lead to improved energy efficiency during training, thereby increasing the amount of time you can train until reaching fatigue.[4] As you would expect, this leads to improved performance as well as increased muscle contractile efficiency through a reduction of the ATP cost of muscle contraction.[5]

Human studies conducted with subjects supplementing with 1 and 2 gram doses of creatine nitrate found that those who used the novel form of creatine improved: 

• Peak power output
• Average power output
• Average velocity
• Lifting volume

In other words, supplementation with creatine nitrate helps athletes perform more work with greater power and velocity while simultaneously reducing the amount of effort expended. Of course, I'd be remiss not to mention one other major aesthetic benefit to supplementing with creatine nitrate: bigger muscle pumps!

Cellucor® C4® uses the only patented, legally-licensed form of creatine nitrate: NO3-T™. Using the trademarked NO3-T™ ensures quality and consistency with each dose, allowing you to experience the power and performance-boosting benefits of nitrates each and every time you use the product.

References

1. Joy JM, Lowery RP, Falcone PH, et al. 28 days of creatine nitrate supplementation is apparently safe in healthy individuals. J Int Soc Sports Nutr. 2014;11(1):60. Published 2014 Dec 20. doi:10.1186/s12970-014-0060-9
2. Lundberg JO , et al. "The Nitrate-nitrite-nitric Oxide Pathway in Physiology and Therapeutics. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/18167491.
3. Bailey SJ, Winyard P, Vanhatalo A, Blackwell JR, Dimenna FJ, Wilkerson DP, Tarr J, Benjamin N, Jones AM. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol. 2009;107:1144–1155. doi: 10.1152/japplphysiol.00722.2009
4. Lansley KE , et al. "Dietary Nitrate Supplementation Reduces the O2 Cost of Walking and Running: a Placebo-controlled Study. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/21071588#.
5. Fulford J, Winyard PG, Vanhatalo A, Bailey SJ, Blackwell JR, Jones AM. Influence of dietary nitrate supplementation on human skeletal muscle metabolism and force production during maximum voluntary contractions. Pflugers Archiv. 2013;465:517–528. doi: 10.1007/s00424-013-1220-5.
6. Galvan E, O'Connor A, Goodenough YC, et al. Effects of 28 days of two creatine nitrate based dietary supplements on bench press power in recreationally active males. J Int Soc Sports Nutr. 2015;12(Suppl 1):P17. Published 2015 Sep 21. doi:10.1186/1550-2783-12-S1-P17
7. "Acute and Chronic Safety and Efficacy of Dose Dependent Creatine Nitrate Supplementation and Exercise Performance." Journal of the International Society of Sports Nutrition, jissn.biomedcentral.com/articles/10.1186/s12970-016-0124-0.

We’re often led to believe that if something is good, a lot more of that something will be that much better. Nowhere is this mindset more prevalent than in the world of fitness, especially when you consider the popularity of the #nodaysoff movement.

For proof of the lengths we will go to, to show how hardcore we are, spend 30-60 seconds scrolling through your instagram feed and see how many posts are talking about “epic” workouts lasting hours on end.

The thing to understand from the get-go is that the length of a workout is not solely indicative of its effectiveness.

In other words, just because a workout lasts 2+ hours does not inherently mean it is superior to a 30 minute workout.

And that brings us to the topic of today’s article -- does workout length matter, and how long should I workout to see results?

How Long Should I Workout?

Unfortunately, the answer to this question isn’t a one-size fits all answer. The simple truth of the matter is that how long you workout, as well as how frequently you train, is going to depend on a number of factors including, but not limited to:

• Training Experience
• Goals
• Age
• Time alloted for training
• Workout Structure (e.g. straight sets vs supersets, upper/lower vs bro split)
• Rest time between sets
• “Wasted” workout time (how many times you snap selfies, check insta-face, and text during your workout)
• How crowded the gym is

Basically, there is no such thing as the “perfect”, “right”, or “ideal” amount of time that your workout should last. There’s simply too many factors involved to give a blanket recommendation to everyone that hits the gym. The exact same thing can be said of training programs. Not every program (or even every exercise) is right for every lifter.  

Furthermore, the length of time your workout takes isn’t really indicative of the quality of your workout.

For instance, let’s say two lifters take 2 hours to complete a workout.

Lifter A is an elite powerlifter whose training typically involves heavy triples. As such, he requires long rest periods in order to regain his strength ahead of the next working set. If you’ve ever trained with heavy loads on the deadlift near your 1-rep max, you know full well it can take up to 5-10 minutes to fully recover and feel ready to attempt another heavy triple.

On the other side, is Lifter B. He’s your average joe who hits the gym three to four times per week just to get fit. He also takes 5-10 minute breaks in between sets, talking all the while to his buddies, mindlessly repping out set after set of curls, but not pushing anywhere near his one rep max.

While this example is a tremendous over-exaggeration  it serves to prove a point. Just because you’re in the gym for a long time doesn’t mean you’re training hard, or that you are training effectively, let alone efficiently. 

The truth is, you shouldn’t be so concerned with the length of time your workout takes. What you should be concerned with when training is improving from the last workout. This can be done in the way of adding weight to the bar, increasing the number of repetitions, or decreasing the amount of rest you take between sets, to name a few. 

The instance when you should be concerned about the length of your workout occurs when, you’re training under a severe time crunch. In that case, you need to maximize every second of time you’re in the gym. And at this point, things like supersets, brief rest periods, circuit training, etc. can be used.

So, does this mean I can take as long to workout as I want, provided I have the time available to do so?

Of course not.

Everything has an upper limit, and just because you have 3 hours to train doesn’t mean you should. The main goal when lifting weights is to stimulate (not annihilate) the muscles so they have a reason to adapt and grow bigger and stronger.

That’s it.

Use the rest of your time to recover, relax, work, spend time with family, friends, etc.

What About Cortisol Levels and Long Workouts?

If you’ve ever been told that working out for longer than 60 minutes is detrimental to your results, you’ve been told a lie. Research has shown that short, intense workouts can increase cortisol levels just as much (and potentially higher) than longer workouts.[1,2]

It’s not as if your body suddenly realizes you’ve been training longer than 45 or 60 minutes and magically floods your system with cortisol, eating up all of your precious lean muscle mass. The body simply doesn’t work that way.

OK, so how much should I actually workout then?

Provided that you understand that actual training frequency and duration will be highly variable on your own individual circumstances, training experience, and goals, here’s a few “general pointers” on training:

• If you’re looking to build muscle and improve body composition, lift heavy weights 3-4 times per week totaling around 5-6 hours.
• If you’re wanting to burn unwanted body fat, add an additional 1-2 hours of cardio on top of your resistance training. Remember, fat loss and muscle gain is ultimately determined by your nutrition. Calories burned from exercise is just a very small fraction of your total energy output each day.
• Take at least one complete rest day per week to support recovery and reduce the chances of experiencing “burn out” from the gym.

Takeaway

There’s a good bit of misinformation and bad advice about how long you should workout. On the one hand, you have the “hardcore” lifters out there preaching the mantra of “more is always better”, promote the idea that training 6, or even 7, days per week using extremely high volume routines, workouts is the only way to make gains.

On the other hand, you have the ultra-minimalists who subscribe to the belief that training anymore than three times per week for 45 minutes each session is unnecessary and puts you at risk for catabolism.

As with most things in life, the answer to “how long should I workout” or “how frequently should I workout” will depend on a plethora of facts. While it’s easy to get mired down in the minutiae of programming, and succumb to paralysis by analysis in search of the “most optimal” program for making gains, as long as your hitting the weights 3 to 5 times per week with a focus on heavy, compound lifts, training every muscle group, and employing the rules of progressive overload, you will build muscle and get the body you’ve always wanted.

References

1. Kraemer WJ, Fleck SJ, Dziados JE, Harman EA, Marchitelli LJ, Gordon SE, Mello R, Frykman PN, Koziris LP, Triplett NT. Changes in hormonal concentrations after different heavy-resistance exercise protocols in women. J Appl Physiol. 1993; 75:594-604.
2. Kraemer WJ, Dziados JE, Harman EA, Marchitelli LJ, Gordon SE, Mello R, Frykman PN, Koziris LP, Triplett NT. Effects of different heavy-resistance exercise protocols on plasma beta-endorphin concentrations. J Appl Physiol. 1993; 74:450-9.

Dr. Matt Gaston Villanueva, Ph.D.

Be assured: once you’ve finished this article, never again will you have to worry about losing your hard-earned gains while you travel. For one, not having access to a gym or a lot of training equipment will no longer be a reason to miss a workout (thank goodness!), especially while you’re on the road. Second, when you’re on-the-go, there are specific and crucial nutritional “quick-fixes” that can boost your performance and keep your body’s anabolic switch turned on.

THE TRAINING

To design training protocols for your travels, focus on four primary elements.

1. First, think Minimal Equipment: Your workouts can, in fact, be completed with the use of your own body weight and either a pair of dumbbells or a single kettlebell.
2. Second, be aware of Time Efficiency: Your workouts need to be effective and efficient and can easily be completed in under 45 minutes, including a 5- to 10-minute warm-up.
3. Third, focus on Intensity: Your workouts should be flat-out hard. You won’t stand around much, you will sweat, and you should step outside of your comfort zone. A relatively short session means you have to train with an all-out mindset.
4. Finally, target your Total Body: Your workouts should hit the entire body and primary (large) muscle groups. Emphasize multi-joint exercises, and take a balanced attack approach by selecting a battery of exercises that work (opposing) muscle groups for both the upper and lower body.  

Minimal Equipment: As counterintuitive as this may sound, some of my best workouts have taken place on-the-road with only the use of my body weight and a single “tool,” such as one kettlebell. What makes this maximally effective, though, is the weight/load you choose. While load specificity depends upon several factors, including your relative strength level and training experience with certain types of equipment, here are some general guidelines to consider.

Whether male or female, select a load that you can move well and without stopping. In other words, this load should be challenging, but it shouldn’t be so challenging that you break your form for any given upper body or lower body exercise. Along these lines, you should be able to train proficiently with this load for at least 30 seconds without stopping.

Time Efficiency: Travel often means you’re on vacation or at work, and no one necessarily wants or needs an inordinate dose of training time to interfere with the other main objectives and purposes of the trip. Accordingly, I outline three different and highly effective work:rest templates — use the option that best suits you and your current state of fitness — that will leave you feeling pushed, challenged, AND unstoppable after a fast and furious training session.

1. Do repeat bouts of 30 seconds of non-stop work with 10 seconds of passive rest.
2. Do repeat bouts of 45 seconds of non-stop work with 15 seconds of passive rest.
3. Do repeat bouts of 60 seconds of non-stop work with 20 seconds of passive rest.

I prefer to create my own unique timer in my phone (e.g., using “Seconds Pro”) and, for example, mix and match the 3 different work:rest templates above. Make sure to prepare, mentally, for “sprint-type” work, which means you will drive your physical capacity to go all-out for the designated work interval and train yourself to recover as quickly as possible during the corresponding passive rest interval.

You will exhaust and highly challenge your immediate, ATP-CP, and glycolytic energy systems, which operate during work bouts lasting between roughly 3 and 60 seconds, depending on your fitness level and training experience.

In terms of total time to complete a workout, following a thorough and well-rounded warm-up, here are two examples (Workout A and B). Note that, here, one round equals 30 seconds of work, 10 seconds of rest, 45 seconds of work, 15 seconds of rest, 60 seconds of work, and 20 seconds of rest, for a total of three minutes.  

• Workout A: 10 Rounds = 30 minutes of total time = 22.5 minutes of work and 7.5 minutes of passive rest
• Workout B: 13 Rounds = 39 minutes of total time = 29 minutes, 15 seconds of work and 9 minutes, 45 seconds of passive rest

Intensity: It may not be easy, but it’s simple and more than worth it: go hard, and then go home! If you examine the two example workouts closely, you’ll see that the time you will spend actually moving is less than 30 minutes in either case! From plenty of personal/professional experience, that is a perfect amount of time that allows you to work extremely hard and come out of the workout feeling both challenged and accomplished.

Remember, make it your number one priority to lift non-stop during your work intervals; intermittent/occasional pausing of your timer is perfectly acceptable, and I do it all the time, especially to hydrate, sip on my supplements, and ensure that the quality of my training session remains sky-high.

Ideally, you would never set down your weight(s) during a work interval; you will recover as quickly as possible during your very brief rest periods, and you will be ready to rock ‘n’ roll at the very beginning of every new work interval.

Total Body: The 3 other main elements of “Gains On-The-Go Workouts” are founded upon exercise selection. To sum it up, here’s what you will aim for:

• Multi-Joint Exercises: squats, deadlifts, lunges, RDL’s, swings, high pulls, shoulder presses, chest presses, push-ups, rows, upright rows, and the like.
• Balance and Variation: Most often, you should select 6 to 12 different exercises, including upper body and lower body that hit agonist and antagonist muscle groups.
• Head to Toe: Select 2 to 4 exercises that are non-resistance based. These can be viewed as “cardio” and/or active recovery exercises and can include: jumping jacks, mountain climbers, body weight squat jumps, split squat jumps, sprints/high knees, planks/bridging, ab/trunk work.
• Exercise Sequencing: So that your output and technique can remain very high-quality, strategically sequence exercises within a complex, by emphasizing multi-joint exercises + isolation exercises and/or agonist + antagonist sequencing (specifically, stacking opposing muscle groups and/or upper body + lower body muscle groups/movements)   

SUPPLEMENTATION IS KING  

Whenever I travel, convenience trumps all. So, make it easy for yourself to properly fuel your body with minimal prep’ time. No solid food and Tupperware, just one shaker bottle and 2 main supplements…easy breezy! 

To START: approximately 15-30 minutes before beginning your warm-up, grab and smash a C4 ON-THE-GO, for a pre-mixed pre-workout drink you easily pack in your suitcase and take with you when you're traveling. Above all, I love C4 ON-THE-GO’s cutting-edge, science-backed, and results-proven formulation that augments energy and mental focus, in addition to priming your body and energy systems for a stellar workout. It only has 8 Calories, 2 grams of carbohydrates, and 0 grams of sugar and the taste is outrageously good (my favorites are Watermelon, Cherry Limeade, and Icy Blue Razz!).

PERI-WORKOUT (immediately pre-, intra-, and immediately post-workout): Scientific research tells us that, even at rest, you can stimulate muscle protein synthesis by ingesting branched chain amino acids (BCAAs) or a complete protein source. On the road, I recommend you remove the guesswork by having one of my favorite BCAA powders – Scivation’s XTEND – on hand with a shaker bottle and water OR a supplement/water bottle funnel and water (the latter is my GO-TO!).

As a convenient muscle-building quick-fix, drink a serving or two of your BCAA’s peri-workout AND between solid-food meals as well, in order to trigger muscle protein synthesis and keep the gains pouring in!

BLAZING THE ROAD TO GROWTH

Now, THERE’S NO EXCUSE STANDING IN YOUR WAY, and wherever you go, your gains will come with you!

Plan ahead: write up a few different training protocols using my results-driven guidelines and recommendations, pack your supplements, and bring your equipment and workout clothes. Then, find an open space — whether it be an open field, your hotel room, or even the hotel fitness center — focus your mind, and do what we do best: get the job done!   

Need motivation for your arm day workout gym session? Press play. Grab your C4 and get to the gym. Get yours here. 

Want more videos like this? Hit the subscribe button to our Youtube channel.

To celebrate #InternationalFitnessDay we set up a surprise drop in workout with #TeamCellucor athletes Mathew Fraser and Brooke Wells at CrossFit Jääkarhu in Austin, TX! #HWPO #CellucorNation Want more content like this? Subscribe to our Youtube channel.

Cellucor Athlete and Fitness Motivator, Ron "Boss" Everline teams up with our friend and Firefighter, Clarence Parks, for the "toughest two minutes in sports", the Firefighter Combat Challenge. How does he perform? Watch now. 

This series is brought to you by C4 On the Go, for "wherever your workout takes you".

Graham Betchart is an elite mental skills coach based in the San Francisco Bay Area. He has over 13 years of performance coaching experience with global clients at the highest levels of professional basketball and business executives. Tune in for 1x1 mental coaching with Graham.

Cellucor Athlete Craig Capurso has been in the fitness industry for years. As an OG, he has a wealth of knowledge and experience transforming his body and helping others reach their goals. How'd he do it all? This is Becoming Craig Capurso.

When the temperatures start to drop at summer’s end, most people begrudgingly store their bathing suits and sun-tan lotion. For those with muscle on the mind, they know it’s the time of the year when they can focus on size and getting as big as possible. Let’s take a look at the training methodology to follow to maximize your muscle mass.

Key to Size: Know Your Volume 

Studies show that if you want to increase the size of your muscle mass, you should focus on the volume of your workouts. Volume refers to the number of exercises, sets, and repetitions that you perform each workout. The mistake that many lifters make is asking, “What is the ideal set-to-repetition range per workout?” It’s important to take a step back and look at the bigger picture first.

If you want to increase muscle size, the real question is, “How many total repetitions should be completed each week?” Once we have this number, then we can break everything down by workout.

For higher volume workouts, studies suggest that larger muscle groups such as the quadriceps and the back require between 90 and 120 weekly repetitions, depending on the amount of weight used. The heavier the weight you use, the fewer repetitions are required. The smaller muscle groups such as the biceps and triceps need between 50 and 70 repetitions.

Now how can we effectively reach our target repetitions for each muscle group?

Same Muscle, Two or Three Times per Week 

If you want to reach your weekly repetition goal and increase muscle size, I recommend training each muscle group two or three times per week. Sure, you can dedicate one day per week to hammering out 10 or more sets, but there are a few reasons I would suggest against this:

Proven Science: Studies show that targeting each muscle group two or three times per week with fewer sets results in greater muscle mass than once-per-week workouts that contain many sets.

Avoid Burnout: Aside from volume, the amount of intensity you bring to your workouts is important for tearing down muscle tissue and triggering hypertrophic growth. Training each muscle group two or three times per week with fewer sets allows you to maximize your intensity in each workout.

Lower Risk of Injury: Fewer sets spread out over a few workouts can help you avoid overuse injuries. What’s more, if you can avoid burnout and stay in the zone during the entire workout, this will decrease your risk for absent-minded injuries.

Which Workout Split is Best for You?

There are two ways that I would recommend splitting up your workouts to increase muscle and achieve the repetitions goal mentioned above: 

Beginners

If you have less than a year’s experience with weight training, I would recommend using full body workouts (one exercise per muscle group) three times per week. Your workout schedule would look something like this:

Monday: Full-Body Workout #1

Tuesday: Rest Day / Cardio

Wednesday: Full-Body Workout #2

Thursday: Rest Day

Friday: Full-Body Workout #3

Saturday: Rest Day / Cardio

Sunday: Rest Day

Advanced

If this isn’t your first rodeo, I would recommend using an upper body, lower body split. Each week, you’ll perform two upper body workouts and two lower body workouts. There should be two exercises per large muscle group and one exercise per smaller muscle groups in your workout.

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Rest Day / Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Rest Day / Cardio

Sunday: Rest Day

How to Breakdown Volume Per Workout 

If you choose the full-body workout routine, you’ll be exercising each muscle group three times per week. Here’s how you can break that down per workout:

Large Muscle Groups:

• 90 to 120 weekly repetitions divided into three workouts
• 30 to 40 repetitions per workout
• 3 sets of 10 to 12 repetitions per exercise

Smaller Muscle Groups:

• 50 to 70 repetitions divided into three workouts
• 15 to 25 repetitions per workout
• 2 sets of 8 to 12 repetitions

If you choose the upper, lower split workout routine, you’ll be exercising each muscle group two times per week. Here’s how you can break that down per workout:

Large Muscle Groups:

• 90 to 120 weekly repetitions divided into two workouts
• 45 to 60 repetitions per workout
• 3 sets of 8 to 12 repetitions per exercise (two exercises per muscle group)

Smaller Muscle Groups:

• 50 to 70 repetitions divided into three workouts
• 25 to 35 repetitions per workout
• 2 to 3 sets of 8 to 12 repetitions

Which Workout Will You Choose? 

Will you go with the full-body workout routine, training your muscles three times per week? Or are you ready for more volume per workout with the upper-lower split? If you’ve already been using a similar program, what results have you noticed? Let us know!

People say they can’t work out because of a lack of time, but we think it’s more like a lack of creativity!Your workouts don’t have to take an hour. They don't have to be confined to the gym.

#InternationalFitnessDay is coming up on Oct 15th, and we want to share fitness with the world.

To celebrate, we challenge you to perform a RANDOM ACTS OF FITNESS (RAF)! No matter where you are or what you’re doing, stop and knock out a quick workout. Whether you grab your squad or hit your workout solo, just be sure to have fun and get creative. 

Here's what to do

Post up to Instagram between Oct 1st and Oct 13th 11:59PM CST

• Include #RAFChallenge + #Sweepstakes
• Tag (challenge) at least three (3) other people

The prizes

• One (1) Grand Prize: C4 AND Xtend for a Year! Provided by Cellucor and Scivation. (Approximate retail value: $1500)
• Thirteen (13) Daily Prizes: $100 Cellucor Gift Cards 

One (1) Grand Prize winner will be randomly selected on Oct 15th, with thirteen (13) daily winners randomly selected. Sweepstakes open until October 13th at 11:59pm CST. No purchase necessary. US Only. 18+ only. 

#RAFCHALLENGE EXAMPLES 

The fine print    

C4 and Xtend Sweepstakes

ENTER FOR A CHANCE TO WIN C4 AND XTEND FOR A YEAR!

Official Rules

NO PURCHASE IS NECESSARY TO ENTER OR WIN. A PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. ALL FEDERAL, STATE, LOCAL, AND MUNICIPAL LAWS AND REGULATIONS APPLY. VOID WHERE PROHIBITED.

Participation constitutes Entrant’s (as defined herein) full and unconditional agreement to and acceptance of these rules (the “Official Rules”). The C4 and Xtend Sweepstakes (the “Sweepstakes”) begins at 12:00 a.m., Central Time (“CT”) on October 1, 2018, with one (1) Daily Prize Winner (as defined herein) being selected daily from all eligible entries received that day and one (1) Grand Prize Winner (as defined herein) being selected after the Sweepstakes’ cutoff of 11:59 p.m. CT, on October 13, 2018 (the “Sweepstakes Period”) from all eligible entries received during the Sweepstakes Period.

The Sweepstakes is sponsored by Woodbolt Distribution, LLC d/b/a Nutrabolt (the “Sponsor”), with offices located at 3891 S. Traditions Drive, Bryan, TX 77807. These Official Rules will be available on the Sponsor’s website during the entire Sweepstakes. This promotion is in no way sponsored, endorsed or administered by, or associated with, Instagram.

1. Eligibility:The Sweepstakes is only open to (i) legal residents of the United States and the District of Columbia, who (ii) are eighteen (18) years of age or older as of the time of entry, and (iii) are not otherwise prohibited from entry as set forth herein. Employees, officers, and directors (including immediate family members and members of the same household) of the Sponsor, its affiliated companies and subsidiaries, advertising and promotion agencies, and any other entities directly associated with this Sweepstakes (collectively, “Released Parties”) are ineligible to participate. All federal, state, and local laws and regulations apply.

2. How to Enter: During the Sweepstakes Period, eligible persons entering the Sweepstakes (“Entrants”) will be invited to participate in the Sweepstakes by posting an original video to Instagram that (i) displays Entrant engaging in a physical fitness activity (please see Section 8), (ii) uses both of the following hashtags: #RAFChallenge #Sweepstakes, (iii) tags at least three (3) other Instagram users in the post, and (iv) complies with the content guidelines set forth below (an “Eligible Post”). Each Eligible Post will constitute one (1) entry into the Sweepstakes. Each Entrant may post one (1) Eligible Post per day, with up to thirteen (13) Eligible Posts during the Sweepstakes Period. All required information must be included for a post to be eligible for entry, and the Entrant’s Instagram account must be publicly viewable. In the event that one Instagram account is used by multiple people to register for the Sweepstakes, the Entrant is deemed to be only the natural person who is assigned the email address associated with that Instagram account by an internet access provider, online service provider or other organization which is responsible for assigning email addresses or the domain associated with the submitted email address.

Entrants’ posts shall not contain content that: is libelous and defamatory; contains nudity, pornographic materials, or content that is otherwise obscene; is political, hateful, threatening, or incites violence; utilizes profanity; is disparaging, offensive, prejudicial, harassing, or that in any way promotes unsafe activities; contains the name, voice, image, or likeness of any person other than Entrant; contains any intellectual property owned by a third party; or infringes on a third party’s intellectual property or privacy rights. Entries shall not depict any companies or brands other than Sponsor and its brands. Any statements made in an entry must reflect the entrant’s honest opinions and beliefs.

3. Drawing and Notifications: Thirteen (13) random drawings for a Daily Prize (as defined herein) will take place during the Sweepstakes Period from all eligible entries received each day by 11:59 p.m. CT each day (the “Daily Prize Winners”). One (1) random drawing for a Grand Prize (as defined herein) will take place at the end of the Sweepstakes Period from among all eligible entries received during the Sweepstakes Period (the “Grand Prize Winner” and collectively with the Daily Prize Winners, the “Winners”). The drawings will be conducted by Sponsor whose decisions are final and binding in all matters relating to this Sweepstakes. Entrants are deemed Winners pending confirmation and/or verification of eligibility and compliance with these Official Rules. The odds of winning a Prize depend on the total number of eligible entries received during the Sweepstakes Period. An Entrant is only eligible to win one (1) Daily Prize and the Grand Prize during the Sweepstakes Period. The Winners will be contacted through a direct message on Instagram.

4. Prizes:There are a total of thirteen (13) Daily Prizes and one (1) Grand Prize. Each Daily Prize Winner will receive a $100 Cellucor E-coupon or promotional code, which may be redeemed for purchases of products on cellucor.com only (the “Daily Prize”). The Grand Prize Winner will receive (i) a $1,000 Cellucor E-coupon or promotional code, which represents the Approximate Retail Value (ARV) of a twelve-month supply of a C4 pre-workout product and a Cellucor protein product, and which may be redeemed for purchases of products on cellucor.com only, and (ii) a $500 Xtend E-coupon or promotional code, which represents the ARV of a twelve-month supply of any Xtend product, and which may be redeemed for purchases of product on xtend.com only (the “Grand Prize” and collectively with the Daily Prizes, the “Prizes”). The total ARV for all Prizes is $2,800. Subject to Paragraph 5 below, Sponsor will send the Prizes to the Winners via email within thirty (30) days of the close of the Sweepstakes Period.

5. Prize Conditions:By accepting any Prize, the Winners (as further described in Paragraph 8 below) agree to release the Sponsor, Instagram, and the Released Parties from any and all liability whatsoever for any injuries, losses, or damages of any kind caused by entering the promotion or for damages of any kind caused by participation in the Sweepstakes, any Prize or resulting from acceptance, possession, or use/misuse of any Prize awarded. No substitution or transfer of any Prize will be permitted. The Sponsor reserves the right at its sole discretion to substitute any Prize with another Prize of equal or greater value in the event that the Prize (or any component thereof) is not available for any reason. The Winners are solely responsible for all applicable federal, state, and local taxes and/or any other fees/costs associated with the Prize or receipt of the Prize. The Winners, as a condition to receiving any Prize, may be required to sign and return an affidavit of eligibility and liability/publicity release or similar document, complete, sign, and submit an IRS Form W-9 or equivalent form with the Winner’s full social security number or other U.S. taxpayer identification number within twenty-four (24) hours of Sponsor notifying Winner of his/her Prize eligibility. If Sponsor is unable to contact any Winner within twenty-four (24) hours from the first notification attempt, any Winner fails to respond to a notification within twenty-four (24) hours, or if any Winner fails to complete and return all requested forms by the specified time, or if any Winner fails to comply with any of the requirements in these Official Rules, such Winner’s Prize will be forfeited, and an alternate prospective winner will be randomly selected from all eligible entries received for each drawing. Failure to timely comply with the aforementioned conditions shall be grounds for disqualification from receipt of a Prize in Sponsor’s sole and absolute discretion. Sponsor or Sponsor’s designee may issue appropriate tax reporting forms related to a Winner’s receipt of any Prize and its total approximate retail value, as applicable, of the Prize won for the calendar year in which it was won, including, without limitation, by delivery of IRS Form 1099 tax reporting forms with such information to the IRS, other tax authorities, and the Winner.

6. Publicity Rights. The Winner’s acceptance of a Prize constitutes permission (except where prohibited by law) for the Sponsor to use said Winner’s name, entry, video, likeness, statements, biographical information, voice and address (city and state), in all forms of media, in perpetuity, without notice or further compensation.

7. Use of Data: Sponsor will be collecting personal data about Entrants and Winners such as their names and e-mail addresses in accordance with its Privacy Policy. Please review the Privacy Policy of Sponsor at https://cellucor.com/pages/privacy-policy. By participating in the Sweepstakes and providing this information, Entrants and Winners hereby agree to Sponsor’s collection and usage of their personal information and acknowledge that they have read and accepted the Privacy Policy at the above website.

8. Release and Limitation of Liability:  This Sweepstakes is subject to all applicable federal, state, and local laws. By entering the Sweepstakes, Entrants agree to be bound by all applicable law. The decisions of Sponsor are final and binding in all respects. Entrants waive any and all rights to claim ambiguity, should it even exist, in connection with these Official Rules. Sponsor and Released Parties shall have no responsibility or liability (including, but not limited to, liability for any property loss, damage, personal injury, or death) to any Entrants in connection with: participation in the Sweepstakes, including, but not limited to, any damage or loss due to human error; incorrect or inaccurate transcription of entry information; acceptance/possession, use/misuse, and/or defects of the Prizes awarded herein and any Sponsor products or services purchased therewith; any technical malfunctions of the telephone network, computer online system, computer dating mechanism, computer equipment, software, or internet service provider utilized in connection with the Sweepstakes; interruption or inability to access Sponsor mobile application, Sponsor website, Instagram, or any online service via the Internet due to hardware, software compatibility problems, or otherwise; any damage to an Entrant’s (or a third person’s) computer, network, and/or phone and/or its contents related to or resulting from any part of the Sweepstakes; any lost/delayed data transmissions, omissions, interruptions, defects, and/or any other errors or malfunctions, even if caused by the negligence of Sponsor or any vendor, service provider, or contractor assisting with the operation or administration of the Sweepstakes. Assumption of Risk: In order to participate in the Sweepstakes by submitting a video, Entrants represent that they are at least eighteen (18) years of age, healthy and capable of participating in the Sweepstakes, and do not have any medical conditions, treatment or family medical history that would increase their risk of illness or injury as a result of participation in the Sweepstakes, the nature of which has been disclosed to them. If an Entrant knows or suspects that they have a health condition or problem, they should consult with a health professional and seek their professional advice before participating in the Sweepstakes.By entering the Sweepstakes, to the fullest extent permitted under applicable law, Entrants including the Winners agree on behalf of themselves, their heirs, and any representatives to release, discharge, indemnify, and hold harmless Sponsor, and the Released Parties from and against any and all direct and indirect losses and third party claims, damages or liability due to any injuries, damages, or losses to Entrant or any person (including, without limitation, those arising from death or personal injury) or property of any kind resulting or arising, in whole or in part, directly or indirectly, from acceptance, possession, use, or misuse of any Prize or product or service purchased with such Prize, or participation in the Sweepstakes or any Sweepstakes-related activity.

Entrants who are California residents assume the above mentioned risks and agree that their release shall apply to all unknown or unanticipated results of the occurrences described above, as well as those known or anticipated, and such Entrants hereby knowingly waive any and all rights and protections under California Civil Code Section 1542, which section reads as follows: “A general release does not extend to claims which the creditor does not know or suspect to exist in his favor at the time of executing the release, which if known by him must have materially affected his settlement with the debtor.”

BY ENTERING, TO THE MAXIMUM EXTENT PERMITTED BY LAW, ENTRANTS FURTHER AGREE TO WAIVE ANY AND ALL RIGHTS TO BRING ANY CLAIM, ACTION, OR PROCEEDING AGAINST SPONSOR AND THE RELEASED PARTIES RELATIVE TO THE PRIZE(S) AND HEREBY ACKNOWLEDGE THAT SPONSOR AND THE RELEASED PARTIES HAVE NEITHER MADE NOR ARE IN ANY MANNER RESPONSIBLE OR LIABLE FOR ANY REPRESENTATION OR GUARANTEE, EXPRESS OR IMPLIED, IN FACT, OR IN LAW, RELATIVE TO ANY PRIZE, OR PRODUCT OR SERVICE PURCHASED THEREWITH, ITS QUALITY, MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE, OR SUITABILITY FOR USE.   The failure of Sponsor or the Released Parties to comply with any provision of these Official Rules due to any act of God, storm, hurricane, tornadoes, other inclement weather, fire, riot, earthquake, act of terrorism, act of public enemies, war, civil unrest, or actions by governmental authorities outside the control of Sponsor (excepting compliance with applicable law), or other force majeure event will not be considered a breach of these Official Rules by Sponsor.

9. Technical Malfunctions:If for any reason this Sweepstakes is not capable of running as planned due to infection by computer virus, bugs, tampering, unauthorized intervention, fraud, technical failures, or any other causes, the Sponsor reserves the right, in its sole discretion, to cancel, terminate, modify or suspend the Sweepstakes in whole or in part, at any time, without notice. In such event, Sponsor may, in its sole discretion, (i) hold a drawing excluding any Entrants suspected of taking any action which violates these Official Rules or otherwise tampering with the operation of the Sweepstakes, and whose entries were received as of or after (if applicable) such cancellation, termination, modification or suspension date, or (ii) take any other action which in its sole discretion is fair and equitable. Sponsor assumes no responsibility for any error, omission, interruption, deletion, defect, or delay in operation or transmission, communications line failure, theft or destruction or unauthorized access to, or alteration of, entries. Sponsor is not responsible for any problems or technical malfunction of any telephone network or telephone lines, computer on-line systems, servers, or providers, computer equipment, software, failure of any e-mail or entry to be received by Sponsor on account of technical problems, human error or traffic congestion on the Internet or at any website, or any combination thereof, including any injury or damage to Entrant’s or any other person’s computer relating to or resulting from participation in this Sweepstakes or downloading any materials in this Sweepstakes. Any person attempting to defraud or in any way tamper with the Sweepstakes mechanics and/or implementation will be prosecuted to the fullest extent of the law. In the event of a dispute as to the identity of a Winner based on their Instagram username, the winning entry will be declared by the authorized account holder of the Instagram account submitted at the time of entry. “Authorized account holder” is defined as the natural person who is assigned the e-mail address associated with the Instagram account by an internet access provider, on-line service provider or other organization (e.g., business, educational, institution, etc.) that is responsible for assigning e-mail addresses for the domain associated with the submitted e-mail address.

10.Conduct: By participating, Entrants agree to comply with and be bound by all of these Official Rules. Failure to comply with these Official Rules may result in disqualification from the Sweepstakes in Sponsor’s sole and absolute discretion. Sponsor reserves the right, in its sole and absolute discretion, to modify or terminate the sweepstakes in the event of any act, occurrence, or reason that it believes would corrupt the integrity, administration, or fairness of the sweepstakes. Entrants further agree to comply with and be bound by decisions of Sponsor, which shall be final and binding in all respects. Sponsor reserves the right, in its sole and absolute discretion, to disqualify any Entrant or other individual it finds to be: (i) tampering or attempting to tamper with the entry process or the smooth operation of the Sweepstakes, (ii) taking any action which corrupts or affects the administration, security, fairness, integrity or proper conduct of this Sweepstakes or (iii) otherwise violating these Official Rules. By participating, Entrants represent and warrant that they will not tamper or attempt to tamper with the entry process or smooth operation of the Sweepstakes, including, but not limited to, by entering the Sweepstakes multiple times using multiple Instagram accounts, introducing any malware, bots, or other program which tampers with the operation of the Sweepstakes, or initiating or participating in any form of online attack on the Sweepstakes. CAUTION: ANY ATTEMPT TO DELIBERATELY DAMAGE ANY WEBSITE OR UNDERMINE THE LEGITIMATE OPERATION OF THE SWEEPSTAKES IS A VIOLATION OF CRIMINAL AND CIVIL LAWS AND SHOULD SUCH AN ATTEMPT BE MADE, THE SPONSOR RESERVES THE RIGHT TO SEEK DAMAGES OR OTHER REMEDIES FROM ANY SUCH PERSON(S) RESPONSIBLE FOR THE ATTEMPT TO THE FULLEST EXTENT PERMITTED BY LAW.

11.Disputes: TO THE FULLEST EXTENT POSSIBLE UNDER APPLICABLE LAW, EACH ENTRANT AGREES THAT ANY CLAIM OR DISPUTE RELATED TO OR ARISING OUT OF THE SWEEPSTAKES OR THESE OFFICIAL RULES SHALL BE FINALLY RESOLVED BY ARBITRATION, AND SHALL BE BROUGHT INDIVIDUALLY AND NOT BY CLASS ACTION. THE ARBITRAL TRIBUNAL SHALL HAVE THE POWER TO RULE ON ANY CHALLENGE TO ITS OWN JURISDICTION OR TO THE VALIDITY OR ENFORCEABILITY OF ANY PORTION OF THIS AGREEMENT TO ARBITRATE. ARBITRATION SHALL BE HELD IN THE STATE OF TEXAS AND COUNTY OF BRAZOS. TO THE FULLEST EXTENT POSSIBLE UNDER APPLICABLE LAW, ENTRANT WAIVES ANY CLAIM THAT THE ENTRANT MAY HAVE AGAINST SPONSOR FOR ANY LOSSES, INJURIES TO PERSON (INCLUDING DEATH) OR PROPERTY, DAMAGES (INCLUDING PUNITIVE, EXEMPLARY, CONSEQUENTIAL OR INCIDENTAL DAMAGES) OR EXPENSES OF WHATEVER NATURE AND HOWSOEVER ARISING FROM THE SWEEPSTAKES INCLUDING, WITHOUT LIMITATION, CLAIMS FOR LOST PROFITS, LOST REVENUE, ATTORNEYS’ FEES OR OTHER SUCH RELATED COSTS OF BRINGING A CLAIM. IN NO EVENT SHALL ENTRANT SEEK TO RESCIND ITS AGREEMENT WITH THESE OFFICIAL RULES OR INJUNCTIVE OR ANY OTHER EQUITABLE RELIEF. All issues and questions concerning the construction, validity, interpretation and enforceability of these Official Rules, Entrants’ rights and obligations, or the rights and obligations of Sponsor in connection with the Sweepstakes, shall be governed by, and construed in accordance with, the laws of the State of Texas, without giving effect to any choice of law or conflict of law rules (whether of the State of Texas or any other jurisdiction), which would cause the application of the laws of any jurisdiction other than the State of Texas.

12.Questions; Winner List: All questions and inquiries about the Sweepstakes may be submitted via email to social@cellucor.com with the name of the Sweepstakes in the subject line or by sending a stamped, self-addressed envelope to the following mailing address:

Woodbolt Distribution, LLC d/b/a Nutrabolt

C4 and Xtend Sweepstakes

Attn: Jeff Giordano

3891 South Traditions Drive

Bryan, Texas 77807

13.New Jersey Truth-in-Consumer Contract, Warranty and Notice Act - New Jersey Residents: The following provision applies to residents of the State of New Jersey. Pursuant to the New Jersey Truth-in-Consumer Contract, Warranty and Notice ACT (“TCCWNA”), N.J.S.A. 56:12-14 et seq., certain businesses are not permitted to offer or enter into written consumer contracts with consumers or prospective consumers which include any provision that violates any clearly established legal right of a consumer, or responsibility of the business, as established by state or Federal law. These official rules are intended to comply with TCCWNA. In the event of a conflict between these Official Rules and the TCCWNA, the terms of the TCCWNA take precedence and will control. The TCCWNA also requires businesses to specify which provisions are void, unenforceable, or inapplicable in the State of New Jersey. The following provisions of the Terms of Use shall not be applicable to New Jersey residents: (i) provisions which limit the Company’s liability for any tortious action or breach of contract by the Company; and (ii) provisions which limit the amount of damages which may be sought for any tortious action or breach of contract by the Company.  

When your career is helping others with their fitness and you spend your work week in the gym, you tend to come across some...let’s say, questionable, advice that clients have received or we ourselves have received.

The “best,” worst advice, that I have ever received is the ever constant, “Full body workouts are only work for beginners.”   

Sure, full body workouts work great for beginners and are arguably the best option for someone just starting out in the weight room. But you don’t have to leave the full body split behind as you progress past those “newbie gains.” 

I am a very big proponent of full body workouts at all levels, for almost any goal. Whether you are trying to slim down, gain mass, get stronger, or improve sports performance, they can be very useful. As a plus, you won’t have to spend as much time in the gym but you can still get great results.

Let’s compare a few styles of splits and just examine one movement. For this example, we will use the squat.

In a 6 day split, you would only find one or two days that include some form of a squat. In a upper/lower split you will most likely find yourself squatting two days a week. Now, lets compare that to a three day full body split. Don't you think that is going to be better for gains?

That said, there is a caveat. Just like Uncle Ben told Peter Parker, “With great power comes great responsibility.” It is important to control intensity of the various lifts in a full body split. Because we are squatting, hinging, pressing, pulling, and carrying three times per week we must control the intensity and total volume for the day and adjust based on how our body feels. Consider cycling through a low, medium, and high intensity day for each main movement pattern to control.

Give it a shot. I think you may be surprised!

In order to share some of the best stories and worst advice, I recruited a handful of fellow coaches and friends from across the country to find out the worst fitness advice they've heard.

Johnny Tea

Strength Coach, Manual Therapist

"I would have to say the worst fitness advice I've heard someone receive is the need to pick only one diet to lose weight. 

There are so many different types of diets (ex: flexible dieting, ketogenic diet, intermittent fasting, carb cycling, etc.) and the key thing to remember is they ALL work because each diet has strategies and rules in place to help you eat fewer calories (usually by eliminating processed foods which are high-calorie foods). 

What it really comes down to is which diet is sustainable for you, allows you to continue making progress in the gym, and doesn't deprive you of the foods you enjoy."

Where to find Johnny:

www.jtstrengththerapy.com

Instagram: johnny_tea_

Justin Ochoa

Strength Coach 

“When John told me about this topic, my brain was flooded with a flurry of really funny (but, kind of not) memories of really bad fitness advice I’ve heard over the years. Before I detail the absolute worst advice I’ve ever received, I want to take some time to highlight some fantastic runners up.

'Muscle weighs more than fat.' Umm, what? One pound is one pound. One pound of muscle weighs the same as one pound of fat. I don’t understand how this could ever be advice, but here we are in 2018 still hearing it.

'Lifting weights will bulk you up.' Sorry, but getting ‘bulky’ is extremely difficult. Trust me, I’ve been trying to get bulky for 10+ years and it’s not going great. People think adding any type of resistance training is going to add size. In all reality, your body composition is very dependent on caloric intake. Lifting weights won’t add bulk, but it can help you add size with the right nutritional plan.

Okay, now that I’ve got those off my mind, I want to share the absolute worst piece of fitness advice I’ve ever heard. 

'No pain, no gain.'  Lifting weights doesn’t tickle. You have to push yourself to great levels to add strength and/or size. With that being said, you should NEVER train in pain.

Pain is different than momentary discomfort, acute soreness, or just general difficulty. Pain is unhealthy and SHOULD NOT be ignored. This is your body, which is extremely complex and smart, trying to tell you that something isn’t right.

Ignoring those signs by “toughing it out,” is only going to lead you to darker levels of pain.

No pain, no gain is a terrible approach to fitness. Being “hardcore” seems cool, but even the most badass lifters in every gym will tell you that nothing about pain is fun. Pain-free lifting is the key to longevity and ultimately lifelong results. Chase progress, not pain."

Where to find Justin:

www.pacefitnessacademy.com

Instagram : @justin_m_ochoa

Mitch Gill

Strength Coach, Athletic Trainer

“The worst advice that I have heard when it comes to general fitness is that 'you should be going all out in every workout.'

Sure training hard is important to see results but sometimes going all out when things just don’t feel right can have the opposite effect you may be looking for. It could lead to a drop in results and even lead to injury. The thing is the injury may not happen in that workout but could present itself down the line.

Pick your spots on when to train hard.

It could be as simple as 1 to 2 hard training sessions a week over the long haul with the occasional a 4-6 week phase where you really hammer it hard.

Remember, your body is just like a car, if you are driving it hard every day, eventually it will break down.” 

Where to find Mitch:

www.gilltrainingsystems.com

Instagram: @gilltrainingsystems

Kevin Warren

Strength Coach

“When my wife was pregnant with our son, I went with her to the OBGYN for one of her routine check-ups. The results of her blood test showed that her blood sugar levels were slightly elevated. Nothing to be too concerned about, but the doctor took us into her office to discuss some precautionary measures.

'Do your best to avoid processed sugars.'

'Stay away from soda.'

'Exercise regularly.'

'Don’t eat any food after 6 PM...'

That’s right, a doctor literally told my 8 month pregnant wife not to eat at night.

My hand clenched my wife’s, and she already knew what I was thinking. I could tell by the look on her face that she didn’t want me to make a big deal about it, but I had to question it.

I asked, 'Why shouldn’t she eat anything after 6 PM?' The doctor nonchalantly replied, 'Because anything you eat after 6 PM just turns into fat.'

YEP, A DOCTOR SAID THAT.

Needless to say, we didn’t take her advice and neither should you. Nutrients don’t just magically turn to fat if you consume them after 6PM.”

Where to find Kevin:

www.kevinwarrenfitness.com

Instagram: @kevinwarrenfitness

In need of some motivation? Run through our Featured Youtube Playlist and you'll be ready to workout in no time. 

Want more motivation? 

Check out more content from:

Brooke Wells

Boss Everline

Clarence Parks

Erock

Jen Jewell

Nate Boyer 

Hey, guess what? It's pumpkin season. Check out this recipe from our friend @Kim Hoeltje. 

Ingredients:

1 scoop Cellucor Peanut Butter Marshmallow (30g)

1/2 cup whole wheat flour (60g)

1/4 cup canned pumpkin (60g)

2 T egg substitute (30g)

1/3 cup unsweetened almond milk (80ml) 

1/2 t cinnamon 

1/2 t baking powder

1/2 t vanilla extract

Dash of salt

Instructions:

Mix together all ingredients until smooth 

Bake at 350 for 14-16 minutes (adjust for regular sized muffins)

Macros (for 11 mini muffins) (plain):

375 calories 

4F 54C 33P

You workout, you eat healthy, but after a while the progress begins to stall and the results aren’t as rapid as they once were. It sounds like you may have hit the dreaded plateau. It’s OK, it happens to all of us.

Whether you have stopped getting results, or your workouts are becoming more of a chore than something you look forward to, the important thing is to stay focused, keep at it and shake some things up in your daily routine. By implementing these principles, you'll be making progress in no time.

REMIX YOUR WORKOUTS

If you have been doing the same workout over and over again, no wonder your results have been less than desirable! It’s time to switch it up. When it comes to weight loss, most people turn to cardio. They spend months on the same machine hoping to melt away fat. But in fact they should also be hitting the weight room. In the weight room, try new exercises and get out of your comfort zone. Even something as simple as altering your rep range (higher, lower, drop sets, etc.), can spark a change because it requires your body to adjust. 

Do your workouts primarily consist of machines? Switch up your strength training and use the dumbbells or barbells instead. Even going from dumbbells to cables can create some muscle confusion and lead to progress. Challenge yourself in a new way and your body will thank you.

PRACTICE CARDIO CONFUSION 

What have you been doing for cardio? The same old routine? Practice cardio confusion and make sure that NONE of your cardio workouts are the same during the week. 

Alternate from taking a spin class, running or walking outside, busting out a HIIT session, taking a cardio class at the gym, or even preforming exercises like the jump rope. Do a HIIT session one day and a steady state session the next. 

Vary levels of intensity, amount of time and the type of cardio that you’re doing, and results will be yours.

WRITE IT DOWN

Time to come clean! What are you eating? No…what are you REALLY eating? For those of you that may be stuck at a plateau, it’s time to tell the truth and only the truth. Do you graze, or snack on extras all day long? Are you consuming excessive liquid calories (think lattes, sugary energy drinks, juices, etc.)? Write down everything you eat and drink within a day so that you can evaluate your choices. Most people consume far more calories on a daily basis than they believe they do. 

Another great thing to keep in mind is portion size. You may think you’re only eating one portion, but make the extra effort for a few days and actually measure out everything before you eat. That includes "healthy" foods!

More often than not, I’ve found that people will actually consume "healthy" foods in excess because "they are good for you." Not all healthy foods are created equal, and with the recent onslaught of fit food buzzwords such as “organic,” “vegan,” “paleo,” “gluten-free,” etc., there’s been quite a bit of confusion. Just because the label has one of these catchy buzzwords, it doesn’t always make for a healthy option. 

RE-EVALUATE YOUR STACK

Are you supplementing according to YOUR goals? It’s great that you’re adding supplements into your regimen, but make sure they are in line with what you want to achieve. Knowing when and how to stack your favorite supplements appropriately will help you bust through that plateau and achieve those results you’re after. 

STEP BACK AND TAKE A BREAK…

Alright, before you say that this sounds counterproductive, allow me to elaborate. We put our bodies through some serious work in the weight room, during cardio, training for and competing in athletic events, and oftentimes we think of ‘rest’ as a nasty little four-letter word. 

When you workout you are tearing your muscles down, but when you rest, you allow the muscles that have broken down to heal and recover. Recovery is crucial for progressing your strength and allowing you to handle the increased weight, and number of sets and reps needed for further gains. I don’t mean take weeks off from the gym to rest and watch countless hours of TV, but making room each and every week for allotted rest days will definitely help you in the long run.

Looking for a quick HIIT workout you can do anywhere? Grab C4 On the Go  and try this routine from Cellucor Athlete Boss!

5 exercises

40 seconds of work

10 seconds of rest

Get to this work! 

Want more inspiration from Boss? Watch him push himself to the limit doing a CrossFit workout with Brooke Wells. Click here for video.

Follow Boss @justtrain 

Here's the first episode of an upcoming series featuring Cellucor Athlete and Fitness Motivator, Ron "Boss" Everline. In this episode, fellow Cellucor Athlete and Competitor, Brooke Wells, challenges Boss to a grueling workout. Is he up for the challenge? Watch the episode to find out!

This series is brought to you by C4 On the Go, for wherever your workout takes you.

Fat loss on paper is simple: burn more calories than you eat every day. What sounds easy can quickly become overwhelming as you realize there are dozens of exercises per body part to choose from. One of the three pillars of weight loss, exercise, can help to burn excess calories, placing you into that necessary caloric deficit to trigger fat burning.

Let’s take a look at the best exercises for weight loss and the training methodology to follow to maximize caloric expenditure. 

Compound Exercises for Weight Loss

When you want to maximize the number of calories you burn each day, you need exercises that utilize the greatest number of muscle groups. Compound exercises require several muscle groups to work together to execute the movement. As a response, you’ll be burning more calories than you would during an isolation movement.

Compare the squat with the leg extension. Sure, both work the legs, but the squat demands a lot from your quadriceps, hamstrings, calves, glutes, and core. Leg extensions only focus on the quadriceps. Which one do you think burns more calories?

Ten of the best compound exercises you can start with include the following:

• Squats
• Romanian Deadlifts
• Bench press
• Push-ups
• Barbell Rows
• Pull-ups
• Standing Military Press
• Plank
• Superman
• Burpees

Now that you have your exercises, you’ll need to learn the best way to use them to maximize fat loss.

Change Up the Intensity 

Both weight training and high-intensity cardiovascular training have been shown to be effective at supporting weight loss.

Weight training with compound movements can help to improve muscle connectivity and the working relationship between the upper and lower body. Cardiovascular workouts can improve your endurance, strengthen your heart and lungs, and lower your risk for disease.

Most workout programs separate weight training from cardiovascular workouts, leaving cardio for resting days or the weekend. In order to maximize your fat loss, I would recommend performing a workout that combines both weight-based compound exercises with high-intensity, bodyweight-based cardio exercises.

You’ll be strengthening your muscles and developing lean mass while safely elevating your heart rate into a fat-burning zone. This type of workout will also boost your excess post oxygen consumptions (EPOC) levels, allowing your body to burn even more calories long after you leave the gym.

Hybrid Weight Loss Workout

For beginners, I would recommend performing the following workout three days per week (e.g., Monday, Wednesday, and Friday). If you have previous experience with similar workouts, you can add a fourth day (e.g., Monday, Tuesday, Friday, Saturday).

The workout will be based on the training methodology of supersets. This is where you will complete one exercise (A) and immediately perform another exercise (B). Only after you’ve completed the second exercise (B) should you take a break of no more than two minutes. Once your break is finished, return to the first exercise. When you’re finished with all three sets, move on to the next pairing of exercises.

We’ll be combining opposing muscle groups so that you can safely perform the secondary exercise without worrying about burnout.

• A: Barbell Squats: 3 x 12 to 15 repetitions
• B: Push-ups: 3 x Failure (Do as many as you can with perfect form)

• A: Romanian Deadlifts: 3 x 12 to 15 repetitions
• B: Pull-ups: 3 x Failure 

• A: Dumbbell Bench Press: 3 x 12 to 15 repetitions
• B: Superman: 3 x Failure

• A: Barbell Rows: 3 x 12 to 15 repetitions
• B: Plank: 3 x Failure

• A: Standing Military Press: 3 x 12 to 15 repetitions
• B: Burpees: 3 x Failure 

Starting the Workout? Keep Us Updated!

If you’re starting this workout, be sure to let us know how it’s going or if you have any questions. Don’t be afraid to show off your results by submitting before and after pictures.

It’s important to remember that nutrition is the second pillar to fat loss. Check out my next article on the best meals to trigger fat burning.

This is not just energy.

It’s more than energy.

It’s more than your standard pre-workout.

It’s a can of pure domination.

With a formula engineered to support your intense training efforts and help you tackle your day-to-day challenges, C4® On the Go Ultimate is in a league of its own.

What makes C4 Ultimate On the Go so extraordinary?

Is it the zero sugar and zero calories per can?

Could it be the insanely delicious flavors like Tropical Blast and Arctic Snow Cone?

Maybe it’s the caffeine level—300mg per can—to fuel your power output and aerobic exercise capacity.

Or perhaps it’s the 3.2g of CarnoSyn® Beta-Alanine, which helps you fight fatigue and delivers a tingling sensation through your body that lets you know it’s go-time.

Of course, it could also be the 6g of Citrulline Malate used to help boost your nitric oxide levels that, when paired with Arginine AKG (1g per can), provides the foundation for your ultimate pump.

Oh, and don’t forget about the 1.5g of BetaPower® Betaine, clinically shown to support hydration and improvements in physical performance, strength, power, and endurance.

And then there’s the N-Acetyl-L-Tyrosine, which supports the production of noradrenaline and dopamine, both of which connect to mental and cognitive health during stressful activities. 

Add a hit of nootropic ingredients like Alphasize® A-GPC, Zembrin®, and Huperzine A to support an increased mind-muscle connection, cognitive function, and concentration, and there’s no task too big to tackle.

That’s what makes C4 Ultimate On the Go extraordinary: Not just one ingredient, but the combination of them.

When added together in the right amounts into one ultimate formula, you get a legendary on-the-go pre-workout full of explosive energy, pumps, endurance, and focus.  

If you are one of the elite … if you are #Ultimate … we have the Ultimate partner for you. Now Available. #FuelYourUltimate #C4OnTheGo

A post shared by Cellucor (@cellucor) on May 21, 2018 at 9:31am PDT

Ready to experience the power of C4 Ultimate On the Go for yourself? Grab a can and go crush it… wherever your workout takes you.

#FuelYourUltimate #C4OnTheGo

Get your C4® Ultimate On the Go now! 

The Cellucor Team takes you behind the scenes of one of the biggest video shoots of 2018: C4® On the Go x Marc Fitt! 

Why is the unique sensation of carbonation so incredibly satisfying?

Is it the feeling of bubbles popping on your tongue?

Or, maybe it's the sound of a newly cracked can?

Whatever the reason, you just know you love it.

Unfortunately, most carbonated beverages, like soda and energy drinks, come at a price…calories and sugar. 

Your average energy drink packs 110 calories and 27g sugar. And your average soda packs 138 calories and a whopping 33g sugar!

For the fit and health conscious among us, the taste isn't worth the excess calories or that sugar hangover you will inevitably get after downing a bottle or two.  

But what if you could enjoy the refreshing satisfaction of a delicious carbonated drink that is free of sugar and calories?

And what if that drink actually helps you achieve your fitness goals and enhances your workout performance?

What is C4® On the Go?

C4® On the Go is more than an energy drink, it's a pre-workout formulated to help you crush your fitness goals. It has zero sugar and zero calories.

Not to mention, it comes in incredible flavors like Frozen Bombsicle, Tropical Blast, Twisted Limeade and Strawberry Watermelon Ice.

A post shared by Cellucor (@cellucor) on Apr 30, 2018 at 10:53am PDT

And it's energy you can feel...

Literally.

Thanks to the amino acid Beta-Alanine, which produces a harmless tingling sensation throughout the body that lets you know… IT’S GO TIME!

Beta-Alanine is an amino acid that makes a compound in your body called carnosine, which supports muscular endurance by delaying the onset of fatigue.

The result? Improved power and performance. 

Every serving of C4® On The Go includes the clinically studied CarnoSyn® Beta-Alanine. CarnoSyn® is manufactured under a stringent quality control process, and certified by national and international agencies to be safe and effective.

More energy than your typical energy drink...

C4® On the Go provides a powerful edge over your typical energy drink and coffee. With two all-star ingredients like Citrulline Malate and BetaPower® Betaine, C4® On The Go gives you the energy to perform at another level.

Citrulline Malate is used as a precursor to Arginine and nitric oxide production. Citrulline Malate may support an increase in nitric oxide levels–which improves the flow of nutrients, oxygen, and blood to the muscles for increased pumps and enhanced performance.

BetaPower® Natural Betaine is a high-purity anhydrous Betaine, derived from the molasses of sugar beets. Due to its chemical structure, it helps to maintain the cells electrolyte concentration and supports hydration. So, go ahead and put down those sugary sports drinks for your fix of electrolytes as pre-workout fuel.

Wherever your workout takes you

C4® On the Go is perfect for workout activities in the gym and beyond. With summer closing in, you may find your sweat sessions taking you places you never imagined.

Just know, wherever you are, whatever your workout, tackle it with energy, focus, and efficiency… tackle it with C4® On The Go. 

Team Cellucor Athlete Ross Dickerson wasn't always into fitness.

But now, he is becoming one of the most well-recognized stars in the fitness industry and he has no plans of slowing down.

This is Becoming Ross Dickerson. 

Mark Smith spent 10 years in the British Forces and lost his leg in 2011. He is a 2 time 'Britain's Strongest Disabled Man' (2016 & 2017) & Winner at Arnold's Disabled Strongman (2017). He is currently competing at the Arnold Sports Festival and will compete again later this year to win the World's Strongest Disabled Man...

What does fitness mean to a Strongman?

I see my body as my work and as an investment. I have one goal in the world of Disabled Strongman and that’s to become the World’s Strongest Disabled Man, but goals like that can only be achieved by paying attention to every detail.

What does your current training program look like?

Monday: Back & Biceps

Tuesday: Event training-Tire pulls, Atlas stones, Deadlifts, Hammer Holds/Farmers Holds

Wednesday: Chest & Triceps

Thursday: Log Press, Axle press, Giant Dumbbell press

Friday: Leg day

What are some recent achievements and future goals? 

I recently set a world record for the fastest time pulling two trucks, 20m distance in 24.35 seconds.

My goals are to break the world record for the heaviest atlas stone lifted by a seated disabled athlete, at 150kg.

What's your favorite workout?

I always enjoy a workout Monday morning, it’s the start of another week of progress.

My strongest and also my favorite events are the truck pull and the atlas stones.

I spend a lot of time working on my conditioning and my technique for these two events in particular.

What's your nutrition look like?

My nutrition needs to aid my training, with my training being predominantly heavy weights and working out intensely five days a week, I need to be able to repair and recover quickly, so I consume a lot of calories throughout the day, without these, my strength just wouldn’t be there.

I eat 6-8 meals a day, consisting largely of red meat, in particular, each meal will also have a carb, usually potato or pasta and vegetables.

Between meals, I will have a shake consisting of Cellucor Mass Gainer, oats, ice cream, full-fat milk, cream, 4 whole eggs.

I start my day with oats, fruit, yogurt, pancakes and my C4 pre-workout, as I train shortly after.

How do you supplement for your goals?

How do you stay motivated through it all?

I have a photo in my home gym of myself on life support, in intensive care. It acts as a reminder of how far I’ve come and how lucky I am.

I have fallen in love with the sport of Strongman, and the more competitions I compete in, the more I realize if I keep chipping away, I will one day hold that title of the World’s Strongest Disabled Man and that alone is what gets me out of bed in the morning.

I dream about the day my sons can go into school and tell their friends that their Daddy is the Strongest Disabled Man in the world!

What advice do you have for anyone who is trying to achieve a fitness goal? 

I think everybody has something they can excel in and enjoy equally, I think goals are hugely important, to have something to strive for. Once you find a passion, it comes easily.

Set short-term, realistic, achievable goals and tick them off as you go along and each time, reevaluate where you’re at and set new goals, all the while improving. 

I believe that anybody can achieve anything they want to, if they are persistent, consistent and willing to work hard enough for it.

Follow Mark Smith

By: Penny Bergstrom

In June of 2014, my doctor told me my weight was negatively affecting my health and my job as a middle school science teacher was becoming increasingly difficult.

From June to October, I tried to lose weight on my own but at 245 lbs, it was too overwhelming and I made little progress. I needed help, so on October 14, 2014, I hired a personal trainer at my local gym, Pound 4 Pound Fitness, and began the process of shedding 100 pounds and restoring my health.

It was humiliating and extremely difficult in the beginning but soon I became a woman on a mission. My initial goal was to lose 50 pounds by my 50th birthday.

I met with my personal trainer three times a week, attended boot camp classes, started meal prepping healthy foods, gave up drinking soda, and two weeks prior to my 50th birthday I met my goal.

By October of 2015, I had lost a total of 100lbs. Since then, I have completed a Tough Mudder, ran two half-marathons, and I currently hold four national powerlifting records. I now love working out and can be found at my gym on most days each and every week.

My journey back to health has inspired me so much that two years ago, I became a certified personal trainer and began teaching group fitness classes, educating people on how to meal prep, and most recently conducting fitness nutrition counseling.

Cellucor products that helped with my success throughout my journey

• C4 Ripped
• Alpha Amino
• CLK
• NO3 Ultimate
• Super HD
• Super HD Xtreme
• Whey Protein Powder

Mantra that kept me going

• It only takes one person to change your life: you

One piece of advice for others with the same goal

• You must be willing to implement permanent changes to your lifestyle to achieve permanent success.

Favorite Recipe

• Coconut Lime Chicken

Favorite Workout

• Squat/Deadlift Day 

Social Handles

• Facebook: Penny Thomas Bergstrom
• Instagram: @pbergstrom01
• Snapchat: pbergstrom01

They say it’s the body that moves you forward; that physical achievement is what sets records.

We look to the greatest athletes, competitive figures and everyday heroes, admiring their extraordinary physical accomplishments.

We only see the results. Then, we dig deeper.

We realize what makes these men and women great is their determination, willpower, and self-confidence. It’s an edge.

"The mind will give up 1000 times before the body will."

Are you willing to unlock your full potential?

Then go for the record, always. 

Starting a new fitness program? There are some things you need to hear before you set out for the gym.

Team Cellucor Athlete Jen Jewell breaks it down. 

How do I get started? 

Getting started is the hardest part. Here's how to find your groove. 

How do I keep going?

What happens after the initial rush fades?

Jen encourages her clients to reset and experiment!