Athlete Spotlight

Athlete Elite Spotlight: Nixlot Dameus

Nixlot Dameus, a respected Elite Athlete and gym owner in Philadelphia, sits down with us to discuss his rise through fitness and where he draws his inspiration and drive. Nixlot runs through his favorite Gaspari products to keep him going through his busy schedule and talks about his mentality around training.

Athlete Elite Spotlight: Leland DeVaughn Jr

  In this week's episode of Athlete Elite Spotlight, we have Leland DeVaughn Jr. joining us to explain his life in the world of bodybuilding. Leland gives his favorite Gaspari products to take on prep, as well as a look inside his life as he works his life around fitness.

Athlete Elite Spotlight: Jordan Wise

Jordan Wise, a new addition to #TeamGaspari sits down to share with us his journey in fitness, some of his favorite Gaspari Nutrition products, and where he hopes to go in this bodybuilding lifestyle

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Richie's Old School Training Tips

Arnold Press

Rich Gaspari and #TeamGaspari Elite Athlete Zeek Andrews demonstrate the proper way to do the Arnold Press, made famous by legendary bodybuilder, Arnold Schwarzenegger.Try it out for yourself and see how combining old school techniques will improve your workouts.

Two Arm Dumbbell Row for Thickness

Rich Gaspari shares in this segment of Old School Training Techniques how a two armed dumbbell row can be used to increase the thickness in your back and arms.Moving slowly through a workout is incredibly beneficial and helps you maximize the energy you put into every workout. Rich demonstrates here the proper way to do a two armed dumbbell row for increasing your thickness. When combined with our other training techniques, prepare to see the difference!

3 Parts of the Triceps Old School Training Techniques

In this segment of Old School Training Techniques, Rich Gaspari explains the three unique parts of the triceps, along with how to train each individual partCombining these exercises into your triceps days will help build every part of your triceps, to make sure all three parts are as strong as possible!

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Supplement Corner

Supplement Corner: HMB

HMB is the acronym for a mega complicated word:  beta-hydroxy beta-methylbutyrate. HMB has  gained a lot of popularity as a dietary supplement in the health and fitness community for its potential to aid muscle growth and recovery. HMB does occur naturally in the body – when your body breaks down the branched chain amino acid, leucine, that’s essential for protein synthesis and muscle repair But. As with all naturally occurring substances, the body just doesn't produce enough of it for our needs, so we must supplement HMB to realize its effect. Several studies looked at the effects of taking HMB with creatine in resistance trained athletes and found that taking 3 grams of HMB, along with varying doses of creatine, significantly improved strength and high intensity exercise performance. It also aided muscle growth and reduced body fat. These studies demonstrated that taking supplemental HMB  can affect lean body mass by...

Supplement Corner: Glutamine

Glutamine is another amino acid naturally produced by the body. But, even though it's the most abundant, at times we still don't make enough of it for a hard training athlete. That's why it’s considered a “conditionally essential amino acid.”  Glutamine is found in meat and other animal products. Consuming these foods is the simplest way to get high amounts of it. Physical stress is very hard on the body and effects a lot of our systems. The two most important to us is our digestive system and our immune system. Glutamine has shown to support many of the body's processes, particularly good digestive function and good gut health.   It also plays a roll in fueling the body by sending nitrogen and carbon to many different parts of the body.   It is estimated that a typical high animal sourced protein diet contains 3 to 6 grams per day. However,...

Supplement Corner: BCAA's

Branched-chain amino acids, or BCAAs,  are a group of three essential amino acids: leucine, isoleucine and valine.  These BCAAs, particularly leucine, have shown to be the key nutrient for turning on protein synthesis in muscle. As you exercise, amino acids, particularly the branched chains, gradually deplete. If this goes on long enough, muscle protein breakdown occurs and you go from muscle building to tearing it down. Since branched chain aminos are already broken down into individual amino acids, they are utilized immediately. As soon as they hit the small intestine they're immediately absorbed into the blood stream and on their way to where you need them – muscle.   When you're supplementing BCAAs, bear in mind that the 2:1:1 Ratio of leucine to valine to isoleucine is the only ratio that has scientifically backed studies to show that BCAAs positively effects protein synthesis after training.   However, more recent studies...

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Gaspari Kitchen

Steamed Chilean Sea Bass

Chilean sea bass is one of the most expensive fish you can buy. That being the case, a fool proof way to cook it is what you need. And I'm the man for the job.


Stretch your meal's volume by making soup.When calories are restricted it seems like cravings and the will to stuff yourself increase. How can you stretch those meager diet portions? Make soup! For very few added calories, you can get a lot of milage bit of a little bit of food.Recipe: 1 cup chopped celery 1 cup chopped carrot 1 cup canned plum tomatoes 1 1/2 cups chopped onion 1 cup sliced mushrooms 8 oz chicken breast, cut into chunks 1 tsp salt 1/2 tsp black pepper 1 tbsp extra virgin oil 4 cups chicken stock 1 tbsp chopped basil Directions: Heat 1 TBS olive oil to a pre heated 4 quart sauce pan and add the onion, salt and pepper. Lower the heat and cook the onion until it's browned and well caramelized. Add the chicken and sauté with the onion until the chicken turns white - about three min. Then add the chicken...

Rice Pizza

The term “pizza” here is, especially for an Italian, EXTREMELY generous. It's more aptly named “rice pancake topped with cheese and tomato.” But, from a purely psychological aspect, it could be considered comforting.
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Gaspari Blog

Unlocking the Power of Pre-Workout Formulas: A Comprehensive Guide to Intense Energy and Skin-Searing Pumps

For avid weightlifters and athletes, achieving peak performance during workouts is a constant pursuit. Enter the world of pre-workout formulas, the go-to solution for those seeking an extra edge in their training routines. These pre-workout supplements promise intense energy and skin-searing pumps, leading to enhanced workout intensity and muscle-building potential. In this blog, we'll delve into the various types of pre-workout formulas, explore their common main ingredients, and uncover their supposed effects on workout performance and muscle development.   Understanding Pre-Workout Formulas Pre-workout formulas are dietary supplements designed to be taken before exercise to enhance physical performance. They typically come in powdered form, which is mixed with water or a beverage of choice. The primary goal of these supplements is to provide users with increased energy, focus, endurance, and blood flow to muscles, which collectively contribute to more intense workouts and improved muscle gains.   Different Types of Pre-Workout Formulas...

A Comprehensive Guide to Essential and Branched Chain Amino Acids for Strength and Recovery

In the world of fitness and bodybuilding, the pursuit of muscle gains and efficient recovery is paramount. To achieve these goals, athletes often turn to dietary supplements, including amino acids. Among the most popular amino acid supplements are essential amino acids (EAAs) and branched chain amino acids (BCAAs).  In this article, we will delve into the role of essential and branched chain amino acids, particularly focusing on the star player, Leucine, and how certain reputable products align with these principles for optimal results.   Understanding Essential and Branched Chain Amino Acids Amino acids are the building blocks of proteins, crucial for various physiological processes in the body. Among the 20 amino acids, nine are considered essential, meaning they must be obtained through the diet as the body cannot synthesize them. These include Leucine, Isoleucine, Valine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Histidine.   Branched chain amino acids, namely Leucine, Isoleucine,...

Unlocking the Power of Gaspari Nutrition's Legendary SizeOn: A Comprehensive Guide to Intra-Workout Muscle Building and Recovery

In the world of sports supplements, few brands have the enduring legacy and reputation of Gaspari Nutrition. Renowned for bringing cutting-edge products backed by sound science and innovative technologies, Gaspari has consistently delivered top-notch supplements for athletes and fitness enthusiasts. One of its legacy products is SizeOn, an intra-workout formula designed to help build muscle, enhance workout performance, and expedite post-exercise recovery. In this blog, we will explore the key ingredients of SizeOn, its proposed effects, and guide you on who should use it and when to achieve optimal results.   Introducing Gaspari Nutrition's SizeOn   SizeOn, developed by Gaspari Nutrition, is an intra-workout supplement specifically designed to be consumed during exercise to support muscle building and recovery. Unlike pre-workout supplements that focus on energy and pump, SizeOn aims to provide essential nutrients and fuel to the muscles during the workout, enhancing performance and maximizing muscle growth.   Key Ingredients...

The Power of Testosterone Boosting Supplements: Unveiling the Key Ingredients and Benefits for Muscle Building and Anti-Aging

Testosterone, often dubbed the "male hormone," plays a crucial role in various bodily functions, including muscle building, maintaining muscle mass, and supporting overall body composition. As individuals age, natural testosterone levels tend to decline, leading to potential muscle loss and changes in body composition. This has led to the rise of testosterone boosting supplements, which are not only popular among fitness enthusiasts but also the anti-aging crowd. In this blog, we will explore the various testosterone boosting supplements available on the market, their common key ingredients, proposed effects, potential side effects, and who should consider using them.   Understanding Testosterone Boosting Supplements   Testosterone boosting supplements are dietary products designed to naturally increase the body's testosterone production. They typically contain a blend of vitamins, minerals, herbs, and other natural compounds known for their potential to support healthy testosterone levels.   Common Key Ingredients in Testosterone Boosting Supplements   D-Aspartic Acid...

Building a Home Gym: Achieve Your Fitness Goals Without Breaking the Bank

In recent years, the popularity of home gyms has skyrocketed, with fitness enthusiasts of all levels opting to exercise in the comfort of their own home gym. Having a home gym offers convenience, flexibility, and the ability to tailor home workouts to your specific needs. However, before embarking on any home gym/ home workout area, it's essential to determine if your space is suitable and how to create a home gym that meets your fitness goals  and allows for great home workouts, without breaking the bank. However, before you set out to do any damage to the bank, there are several things you must first consider to see if you even have the potential for a home gym that you can equip with enough equipment so that you can  get a good home workout.   Room Size: Determine the size of the room or designated area where you plan to...

The Increased Demand for Shorter Workouts: Exploring the Effectiveness and Benefits

In the ever-evolving world of bodybuilding and fitness, one emerging trend has been the increased demand for shorter workouts. Many individuals, from recreational lifters to elite athletes, are gravitating towards high-intensity, time-efficient training sessions. This blog aims to explore the reasons behind this trend, examine the scientific evidence supporting the effectiveness of shorter workouts for building size, strength, and speed, and address the notion that shorter workouts of higher intensity can be effective. Additionally, we will discuss the minimum threshold for workout duration and the optimal workout duration for individuals aiming to increase strength, speed, and maintain a favorable body composition. Lastly, we will touch upon how nutritional needs may change in support of shorter workouts.   Scientific Evidence Supporting Shorter Workouts: Several scientific studies have examined the effectiveness of shorter workouts compared to longer workouts in terms of building muscle size, strength, and speed. These studies have shown promising...

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