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

Demystifying Pre-Workout Formulas and Pump Products: Maximizing Muscle Pump and Growth in Bodybuilding

In the ever-evolving landscape of bodybuilding supplements, the quest for optimal performance and muscle growth has led to the emergence of specialized products catering to distinct aspects of training. Traditional pre-workout formulas and standalone pump-inducing products, exemplified by Gaspari Nutrition's PlasmaJet, have garnered attention for their unique contributions to enhancing workouts. This comprehensive guide aims to explore the differences between these supplements, their potential synergies, and their impact on muscle hypertrophy.   Understanding Traditional Pre-Workout Formulas Traditional pre-workout supplements are formulated to optimize various facets of a workout session. These formulations typically encompass a blend of ingredients targeting energy enhancement, focus, endurance, and performance amplification. Ingredients such as caffeine, beta-alanine, creatine, and nitric oxide (NO) precursors are commonly featured in pre-workout formulations.   Standalone Pump Products: The Rise of PlasmaJet and Similar Formulations In contrast to traditional pre-workouts, standalone pump-inducing products like Gaspari Nutrition's PlasmaJet prioritize enhancing muscle pump and...

Managing Bloating from Creatine: Insights and Solutions

Creatine is one of the most popular sports supplements, offering significant strength and muscle-building benefits. However, some people experience bloating and water retention after taking it. In this post, we’ll provide insights on managing this side effect. Understanding Creatine and Its Role in Muscle Energy The body naturally produces creatine, and it plays a pivotal role in the production and distribution of energy to muscle cells. It's stored in the muscles, where it's used to fuel high-intensity activities by regenerating ATP, the primary energy currency of the cell. The regeneration of ATP enhances the body's ability to perform high-power output and improves overall training intensity. This can lead to significant gains in strength, muscle mass, and exercise performance. Creatine has also been shown to assist in recovery by reducing muscle cell damage and inflammation following exhaustive exercise, making it a staple supplement for athletes seeking both peak performance and optimal...

Understanding Shelf Life: Can Pre-Workout Go Bad?

Pre-workout supplements have become a staple for many gym-goers looking to boost their workouts. These powders promise improved energy, mental focus, pumps, and performance. But can they actually go bad?  As with most supplements, pre-workouts do have a shelf life. Over time, exposure to heat, moisture, and air can cause the ingredients to break down in quality and efficacy. Changes in texture, taste, and smell may also indicate your pre-workout has expired.  Proper storage is key to getting the most out of your pre-workout. Keeping it in a cool, dry place and tightly sealed can help maximize freshness and potency. But even with good storage practices, all supplements will eventually lose their edge.  How Pre-Workout Supplements Deteriorate Over Time Over time, pre-workout supplements can deteriorate due to chemical changes within their ingredients. The active compounds, such as amino acids, vitamins, and caffeine, can react with each other or break down,...

Front vs. Back Squat: Choosing the Right Technique for Your Fitness Goals

At Gaspari Nutrition, we know that squats are a foundational exercise for building lower-body strength. However, there are two main squat variations—front squats and back squats. Both have unique benefits and emphasize muscle groups differently. In this post, we'll break down front squats and back squats, helping you choose which technique aligns best with your fitness goals. Front Squats: Benefits and Techniques The barbell rests on the front of the shoulders during a front squat, typically with the arms and fingers supporting it. This squat variation helps build tremendous quad and core strength. By elevating the barbell to the front rack position, your body is forced to stabilize at the bottom of the squat using your abs and back muscles. This makes front squats an excellent full-body workout. Front Squats: Targeting the Quads and Core When executing front squats, the barbell shifts the center of gravity forward, emphasizing quadriceps activation, leading...

Who Needs Supplements?

In the realm of sports performance, athletes often strive for every advantage to enhance their physical capabilities. Vitamins, minerals, and various supplements have emerged as key components in an athlete's regimen, especially within the realm of bodybuilding, where meticulous attention to detail reigns supreme. While these supplements can indeed offer potential benefits, the necessity of their use, particularly when an athlete maintains a well-balanced and wholesome diet, remains a subject of debate. In this comprehensive blog, we'll explore the role of vitamins, minerals, and other compounds in athletes' performance enhancement, examining their potential benefits, necessity, and potential risks associated with over-supplementation.   Importance of Vitamins, Minerals, and Supplements For serious athletes, achieving peak performance often involves meticulous attention to nutrition. Vitamins and minerals play crucial roles in energy metabolism, muscle function, recovery, and overall health. Despite obtaining these nutrients through a healthy diet, athletes may opt for supplementation for various...

The Fitness Conundrum: Stretching for Injury Prevention and Performance Enhancement

In the realm of fitness, stretching has been a topic of enduring debate, with conflicting opinions on its efficacy, timing, and impact on athletic performance. As athletes strive to optimize their training routines for injury prevention and performance enhancement, the stretching dilemma persists: Should one stretch before or after workouts, or is it better to avoid stretching altogether to maintain strength? This comprehensive guide aims to dissect this conundrum and provide insights into the best practices for hard-training athletes seeking to prevent injuries, enhance performance, and maintain strength.   Understanding the Purpose of Stretching Stretching is a fundamental component of any fitness regimen, serving various purposes beyond just flexibility improvement. It helps improve range of motion, reduces muscle tension, enhances blood circulation, and can potentially aid in injury prevention by maintaining muscle elasticity. However, the timing and type of stretching incorporated into a workout routine can significantly impact its effectiveness....

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