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

Mastering the Five Day Split Workout

Gaspari Nutrition explores the benefits and techniques of mastering the five day split workout, an advanced strategy that targets every muscle group effectively for optimal growth and recovery. By dividing your workout routine into five separate sessions, each dedicated to a specific muscle group, this method allows for increased training volume and intensity, leading to potentially greater muscle size and strength. To maximize the benefits of the five day split workout, it's essential to balance muscle groups and recovery time, avoid common mistakes, and prioritize proper nutrition and recovery techniques. Gaspari Nutrition's supplements, such as whey protein and recovery products, can also help muscle building and recovery to maximize benefits during your split. Key Takeaways: Mastering the Five Day Split Workout A five day split workout divides your routine into five separate sessions, each focusing on a specific muscle group, allowing for increased training volume and intensity. Balancing muscle group...

The Importance of Warming Up Before Working Out

Warming up before working out is very important, as it prepares the body for the demands of physical activity. The many benefits of warming up include injury prevention, improved flexibility and range of motion, increased blood flow and oxygen supply, and mental preparation and focus. Types of warm-ups include dynamic warm-ups, static stretching, and foam rolling. Supplements like pre-workout and intra-workout from Gaspari Nutrition can also enhance your warm-up routine, ensuring you're mentally and physically prepared for your exercise. Key Takeaways: Importance of Warming Up Warming up before working out helps prevent injuries, improves flexibility and range of motion, increases blood flow and oxygen supply, and aids in mental preparation. Dynamic warm-ups involve movement-based stretches that improve blood flow and prepare your body for specific workout movements. Foam rolling can be incorporated into your warm-up routine to release muscle tightness or trigger points. It feels amazing when you walk into...

How to Properly Use Protein Powder for Optimal Results

Gaspari Nutrition shares expert advice on how to properly use protein powder for optimal muscle building, recovery, and overall wellness. Protein powders, such as whey protein, are a convenient and quick source of high-quality protein, providing essential amino acids for muscle growth and repair. By choosing the right protein powder, incorporating it into your diet, and timing your protein intake effectively, you can harness the full potential of protein supplements to achieve your health and fitness goals. Key Takeaways: How to Properly Use Protein Powder Protein powders, like whey protein, provide essential amino acids for muscle growth, repair, and overall wellness. Choose the right protein powder based on your needs, goals, dietary restrictions, and taste preferences. Incorporate protein powder into your diet consistently and time your intake around workouts for optimal results. Benefits of using protein powder include muscle building and recovery, weight loss and appetite control, and immune system...

Vitamins and Muscle Growth: Essential Nutrients for Strength

Gaspari Nutrition highlights the essential role of vitamins in muscle growth and recovery for athletes and fitness enthusiasts. Vitamins help to repair muscle tissue, synthesize protein, and produce energy, making them crucial for optimal athletic performance. Making sure your diet is rich in essential vitamins like calcium, vitamin D, B vitamins, iron, magnesium, vitamin C, and vitamin E can support muscle growth and overall health. Gaspari Nutrition offers supplements such as Anavite Multi-Vitamin Tablets and Anavite XT - Multi + Test, specifically designed to support the heightened nutritional needs of active individuals. Key Takeaways: Vitamins and Muscle Growth Vitamins play a crucial role in muscle growth and recovery, helping to repair tissue, synthesize protein, and produce energy. Essential vitamins for athletes include calcium, vitamin D, B vitamins, iron, magnesium, vitamin C, and vitamin E. Gaspari Nutrition's supplements, such as Anavite Multi-Vitamin Tablets and Anavite XT - Multi + Test, are...

Decoding Nutrition: What Does a Balanced Diet Look Like?

Gaspari Nutrition sheds light on the importance of a balanced diet for overall health and vitality. A balanced diet provides the foundation for the body to function effectively, bolstering the immune system, optimizing energy levels, and reducing the risk of chronic diseases. Key components of a balanced diet include protein, carbohydrates, fats, vitamins and minerals, and fiber. Incorporating all food groups and practicing portion control can help create a balanced meal plan. Gaspari Nutrition offers a range of supplements designed to support a variety of fitness and health goals. Key Components of a Balanced Diet Protein is essential for cell repair, growth, and maintaining muscle mass. Carbohydrates are the body's primary energy source and should focus on complex carbohydrates like whole grains, fruits, and vegetables. Healthy fats are essential for nutrient absorption, brain health, and energy; they can be found in sources like olive oil, avocados, nuts, and seeds. Vitamins...

Fuel Your Gains: The Ultimate Diet Plan for Strength Training

Gaspari Nutrition presents the ultimate diet plan for strength training, focusing on the importance of protein, macronutrient balance, and supplements to support muscle growth and recovery. A well-rounded diet plan tailored to your specific needs and goals is essential for results in strength training. Gaspari Nutrition's PROVEN EGG™ and PROVEN WHEY™ are high-quality protein supplements that can help you meet your daily protein requirements and support muscle growth and recovery. Key Takeaways: Strength Training Diet Plan Protein is essential for muscle growth, recovery, and promoting satiety in a strength training diet. A balanced intake of carbohydrates, fats, and protein is crucial for optimal muscle growth and overall health. Gaspari Nutrition's PROVEN EGG™ and PROVEN WHEY™ are high-quality protein supplements that can help you meet your daily protein requirements. Tips for creating a customized strength training diet plan include assessing caloric needs, prioritizing protein, balancing macros, hydrating adequately, timing nutrients, and...

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