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Like with calisthenics, weight training exercises can involve multiple muscle groups simultaneously, however, certain exercises can also allow you to isolate specific muscles to a greater degree than with calisthenics. While it appears to be true that calisthenics can produce similar amounts of muscle growth when weight lifting exercises are performed at a lower intensity (around 40% of your max), the research is clear that a weight lifting routine involving higher intensities (65+% of your max) leads to greater gains in muscle size when compared to calisthenics.(3) After 12 weeks, the researchers ultimately found that while both groups saw significant increases in muscle size, those who participated in the weight training program, on average, saw significantly greater increases in muscle cross-sectional area in comparison to those who only performed bodyweight exercises. While both are forms of resistance training, calisthenics uses your own body weight as the primary form of resistance, whereas weight lifting, relies on external resistance.

So, for example, the “Onnit Flow Blend” contains L-tyrosine, a well-researched, natural substance that’s been shown to enhance several aspects of cognition, including things like working memory, creativity, and cognitive flexibility, in multiple randomized control trials.(1)(2)(3)(4) Sure, it’s definitely possible that there’s 300 mg or more of L-tyrosine in the 650 mg “Flow Blend”, but then again, it’s also possible that there’s only 150 mg per serving, which again, wouldn’t be enough to experience the effects that have been observed in clinical and experimental trials. However, because it’s listed last on the list of ingredients in the 650 mg “Flow Blend”, we know that it’s very unlikely that there’s enough in there to see the kind of cognitive improvements that have been reported in the research. However, the issue is that L-theanine (the 2nd substance listed in the “Flow Blend”) has only been shown to enhance cognitive function when combined with caffeine, which isn’t in Alpha Brain (it’s marketed as a stimulant-free nootropic).(9)(10)

Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance” Sale, C., Saunders, B., Harris, R.C. Amino Acids. Beta-Alanine” Trexler, E.T., Smith-Ryan, A.E., Stout, J.R., Hoffman, J.R., Wilborn, C.D., Sale, C., Kreider, R.B., Jager, R., Earnest, C.P., Bammock, L., Campbell, B., Kalman, D., Ziegenfuss, T.N., Antonio, J. Journal of the Internationl Society of Sports Nutrition. Beta-Alanine” Trexler, E.T., Smith-Ryan, A., Stout, J.R., Hoffman, J.R., Wilborn, C.D., Sale, C., Kreider, Richard, B., Jager, R., Earnest, C.P., Banncokc, L., Campbell, B., Kalman, D., Ziegenfuss, T.N., Antonio, J. Journal of the International Society of Sports Nutrition. Beta-Alanine” Trexler, E.T., Smith-Ryan, A., Stout, J.R., Hoffman, J.R., Wilborn, C.D., Sale, C., Kreider, Richard, B., Jager, R., Earnest, C.P., Banncokc, L., Campbell, B., Kalman, D., Ziegenfuss, T.N., Antonio, J. Journal of the International Society of Sports Nutrition.

That’s because compound lifts lift the squat for example, which simultaneously works everything from your calves, quads, and glutes, to your core and lower back, are not only more efficient, but they’ve also been shown to be more effective when it comes to building size and strength. That’s because, as we’ve already discussed, compound lifts recruit more muscles than isolation movements, and the more muscles you have involved in the movement, the more calories you’re going to burn. While there are all sorts of different approaches to performing the bench press, nothing is more effective than the traditional free weight bench press performed with a weight-loaded barbell. Like the bent-over row, it also targets most of the major muscle groups in your back (along with your biceps), however, the pull-up ultimately engages those muscles in different ways and from different angles, which makes it the ultimate compliment to exercises like the bent over and seated row.