The Variation Principle

The Variation Principle is a very well founded theory that suggests that regular minor changes in training regimes yield better gains in sports performance. Further, when coupled with the Overload Principle (gradual and progressive changes must occur for improvement to take place) accelerated adaptation can occur. Yet, when observing the athletic community at large at the local gym and the customers of nutritional supplement stores, I rarely see any application of the Variation Principle to training, nutrition or supplementation.

Which leads me to recall the adage that “the definition of insanity is repeating the same thing over and over but expecting different results”. If you are making gains and progressing without injury doing what you’re doing, then by all means keep at it and congratulations! But if you have plateaued and are no longer making progress, maybe it’s time you try something different? Continue reading


What’s in My Pre-Workout Drink?

Pre-workout drinks are a very specific and popular type of energy drink. But what’s in my pre-workout? And more specifically, do I need it and why?


The first category of ingredients are stimulants, with the main one being anhydrous (i.e. extracted from coffee beans without water) caffeine. Continue reading

3 Ways to Tone Your Abs Without Doing Crunches

If you still think that doing crunches alone will get you amazing abs, you’re in for a rude awakening. Flattening your belly requires multi-muscle exercises that target all the regions of your core—upper and lower abs, oblique’s, transverse abdominals, and lower back muscles. Further, you will need a good dose of fat burning cardio training along with the proper nutrition including appropriate calories and macronutrients at the right times to optimize your results. Using these methods, you will have a six pack in no time. If you have questions or need help planning your nutrition, comes see us, we can help!

If you’re bored with your sit-up routine, here are 3 effective moves to tone your midsection.

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Burn Fat Without Doing Cardio?

You want to burn fat without doing cardio? Hours upon hours on an elliptical or treadmill isn’t your idea of a fun workout? Well you are in luck! It is possible to burn fat without doing cardio. You just have to understand how the body works, where we get energy from and how to apply that knowledge to your lifestyle. You can certainly burn fat through proper nutrition, supplementation, strength training or better yet, all three! Continue reading

Supplements for Muscle Mass

Top 5 Natural Supplements for Muscle Mass

What are the top 5 natural supplements for muscle mass? First, let’s define what mass building or ‘bulking up’ means. A bulking cycle is typically associated with the period of time when a bodybuilder is trying to add overall size without regard to the addition of body fat.  Continue reading

Glutamine Benefits

What are Glutamine Benefits?

Glutamine benefits you by helping your body repair, recover and grow when strength training. Glutamine benefits your body’s natural immune defense system by supporting good intestinal health. The intestines are where many illnesses and diseases originate.

Glutamine is an amino acid. Glutamine is the most abundant free form amino acid in the body. Glutamine is present in nearly every cell. Glutamine is particularly concentrated in skeletal muscles, the brain and the intestines.  Glutamine is a non-essential amino acid. The body can produce non-essential amino acids from foods we consume or from other amino acids.  It is important to note that Glutamine can become conditionally essential under certain circumstances. When stressed, the body rapidly uses up more Glutamine than it can produce, thereby becoming deficient.  Under these circumstances, supplementation with Glutamine benefits maintaining good health.

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How Can I Build Lean Muscle?

You can build lean muscle, if you take the right steps! The first step is to consume the proper amounts of nutrients. Nutrients consist of macronutrients (fat, carbohydrates, proteins) and micronutrients (vitamins, minerals). Nutrients are measured in grams and have specific caloric values. Carbohydrates and proteins have 4 calories per gram. Fats have 9 calories per gram. You must consume more calories than you burn over a given period of time to build lean muscle.  Continue reading

Who Should the Tampa Bay Bucs Draft in 2014?

It is almost draft time again, football fans, which means the teams that had a bad year last season are eating up all of the media talk, because they are holding the high draft selections.

Our Tampa Bay Buccaneers had a pretty poor season last year, especially considering the high expectations for the team, but that means we are in prime position to land a stud from this year’s draft.

The Bucs hold the 7th pick in the draft and will have plenty of options. Here are some players that we think will be available at 7 and will fit well on the Buc’s roster:

Kahli Mack, OLB, University of Buffalo

Mack is an explosive outside linebacker that can rush the quarterback with ferocity, stop the run consistently and hold his own in coverage. Mack holds a rare mix of talents, which is the perfect recipe for a headache for offensive coordinators.  If you put Mack on one side of the field and Defensive MVP candidate Lavonte David on the other side of the field, you’re giving Lovie Smith’s defense a lot of flexibility.

Blake Bortles, QB, University of Central Florida

Mike Glennon looked like the guy, but just like when any new regime comes in, Lovie Smith brought his own guy in Josh McCown who killed it last year for the Bears, but is on the wrong side of 30 without a great track record. So, if Glennon is not the guy and with so many holes filled already, why not grab a stud like Bortles if he falls to 7.

Bortles would only have to move a few hours to join the Tampa Bay Buccaneers from his alma mater, UCF. With a skillset that consists of no real weaknesses and only room to get better, Bortles could spend a year behind McCown and then take over after an Aaron Rodgers sort of start to his career. It also allows Glennon to be good trade bait for a decent draft pick. He’d fit well on the Texans if they go with Clowney at number one.

Jake Mathews, OT, Texas A&M

The Bucs did just sign Anthony Collins who should fit nicely at LT, but RT is still a weakness for the team. Mathews would make a great bookend on the other side of Collins and give whoever is behind center for the Bucs some real time back there. A son of a former offensive lineman, Mathews has been training to be a NFL player since he was a young kid. He has shown throughout his college career that he can dominate opposing linemen with his great hands, footwork and strength.

Wide Receiver Mike Evans is also an option after the Mike Williams trade. Check back to Max Muscle St. Pete for more blogs on sports, health and nutrition!

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