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Affordable News

Improving Sleep

11/11/2013

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10 reasons to consider training first thing in the morning

24/07/2013

10 reasons to consider training first thing in the morning.As is often the case with these tips thy often tend to apply to some more than others. For example this would be of little use for those of us who aren’t ‘morning people’ or for others who regularly work early mornings.However many of us do have the capacity to rise early, train hard and still have time to shower before work/education – got your attention? If so this tip is specifically for you!First of all I have to point out that there is no cast iron ‘right or wrong’ time to train - we naturally desire to go to the gym when we believe it best suits our circumstances which is nearly always a subjective approach. That’s why I’m keen to stress the title of this tip is to consider training in the mornings – after all you may not be aware of the potential benefits!Naturally it almost goes without saying that we always feel our strongest when we get into the habit of training at a particular time, but aren’t habits difficult to break? Not if we are convinced we are better off for making a change. For example, when I’m abroad I have no problem driving on the right-hand side of the road and likewise upon my return I switch to the left just as easily. Okay this may sound a bit pedantic, but it highlights just how easy it is to make what are significant changes when we only stand to benefit – imagine how easy it would be to switch to morning training if we were convinced we’d progress faster?As with most things in bodybuilding, decisions like this are entirely mental, physicality has nothing to do with it due to the bodies wonderful ability to adapt (often within a couple of weeks). Making the switch is simply a ‘condition of the mind’ - you have to be sold on the idea and willing to try something new! This also is a key reason why this tip will apply to some, more than others – you have to be prepared to open you mind to the potential benefits!So, what are these benefits that are ours for the taking by deciding to train while others are still asleep?1) Testosterone levels peak at 8am and then slowly decline over the course of the following 12 hours until they are at their lowest at 8pm. Timing perfect post-workout nutrition (see 29th May tip) alongside naturally peaked levels of testosterone will make a significant difference to the amount of protein you absorb at this crucial sitting therefore increasing your ability to recover and ultimately grow!2) First thing in the morning our metabolic rates are at a 24 hour low. Intensive training first thing in the morning address’s this ‘head on’ by stoking up our metabolism (which accounts for approximately 80% of our total calorie output) for anything up to 8 hours!3) Increase your levels of energy throughout the day. This is related to point 2, the increase in metabolic rate will give you a natural lift throughout your working day – all very positive! You’ll be amazed by the amount of work you manage to get through before 12pm, then if anything serious does happen to slow you down you can take it all in your stride - you’ll be already in front!4) Your sleeping will improve also benefitting your recovery. Again, look at the advantage in point 2 - this can become a disadvantage if you train later in the evenings. Have you ever struggled to sleep after a hard, evening workout (even without pre-workout supplementation)? Still feel pumped/fired up? 5) This point relates to the point 4. If you train first thing in the morning you can safely take a pre-workout supplement that will naturally wear off throughout the day allowing you to achieve a deeper longer sleep and all those associated benefits (see 5th of June tip).6) Better focus and concentration levels. All manner of problems can arise throughout the day, taking up you mental energy and distracting you accordingly. As soon as you’re awake your day is like a blank canvas – it’s another day! Nothing has had the chance to have a negative effect on your mind/body helping ensure you begin your workouts mentally positive and physically fresh. 7) Increased motivation to stay on the proverbial rails! Countless times people have missed the gym because they’ve let themselves down through the day with poor nutrition. By training first thing in the morning you effectively lay down a physical and mental marker for the day to come. You set the tone if you like for the remainder of the day making it so much easier to adhere to quality nutrition. The likes of over-cooked sausages and bacon for example, soon lose their appeal once you’ve pushed yourself hard in the gym! Take your pick of the equipment. This is a big plus, having 100% control over what you lift and how you lift it can only be a good thing for bodybuilders. Having the options to ‘cherry pick’ the ideal workout with the options to super-set, or set up various ‘work stations’ can only increase your motivation and ‘love’ for the sport. Having to compromise when training to achieve effective muscle overload can be frustrating to say the least.9) Increase training intensity, this comes naturally for most of us in gyms that are quiet. Without social distractions we tend to do a lot more work over time – the definition of intensity! For those of us who have an acute inner drive to succeed, I cannot express this point strongly enough.10) Perhaps the most important reason why I suggest you to consider training in the morning is that you’ll feel positively brilliant! Waking up with bags of energy to burn in the gym (which will be the case when you soon adjust) is just the best feeling ever. You’ll leave the gym on a natural high with all those endorphins rushing through your body and I guarantee you’ll struggle to keep the smile off your face – you’ll just feel great to be alive! These are just 10 reasons, there are in fact more but not necessarily gym related. For those of you with wives/partners and families you can spend much more quality time with them around the dinner table not having to rush off, hoping that the equipment you wish to use at the gym will be free. Also you’ll genuinely feel a lot more relaxed on an evening as your body naturally turns its attention to R&R.So there you have it, consider a month’s trial and start taking advantage, out of the 18 years I’ve been training the last 12 have been between the hours of 6am and 7am. I’ve experienced firsthand every single one of the above benefits and can genuinely say that they all combine together to make one big difference! What is there to lose?Happy training. Read More

Press yourself for a better chest

19/07/2013

Press yourself for a better chest.‘Chest is best’ is a familiar phrase that often lays deep within the psyche of us bodybuilders. There’s no getting away from it ‘Chest Days’ are a joy to behold and for reasons whether good or bad are very rarely missed.It’s this dedication to training our chest that ironically can actually present us with problems ‘down the line.’ Few would argue that their chest lacks conditioning, but when was the last time you made a significant breakthrough in terms of strength/development?Perhaps it could be because your chest IS so well conditioned that the muscles are adapt to handling whatever throw at them week in, week out? This shouldn’t be a surprise, more an ongoing concern as it’s our bodies/muscles fantastic ability to adjust and rapidly transform to such workloads that attracted us to bodybuilding in the first place.If you feel as though your chest development has hit a bit of a plateau then this tip is for you!By definition ‘to hit a plateau’ you must have first been making gains, infact over the course of several years you may have come a very long way indeed and at a bit of a loss as to why you are now stuck in the proverbial rut. When you begin to ‘scratch your head’ about matters in the gym it’s essential we once again go over the basic equation that helps us create ‘Effective Muscle Overload’ – analysis of this always provides the answer(s).Adequate Resistance + Proper Technique + High Intensity = Effective Muscle Overload.In truth the first two parts to this are usually (but not always) addressed perfectly well within the first couple years of training, which in terms of breaking through plateau’s leaves our old friend ‘intensity’ as the issue we really need to address here. Perhaps even more so if we’re relatively well conditioned to training the chest every week without fail.So what do we do? Well not for the first time I recommend super-setting. What’s the most natural chest movement that can be completed anywhere in the gym, with absolutely no hassle to ‘set-up’ and no intensity/time lost? Well, that’ll be press-ups!Press yourself to a better chest!This works - For every non pressing movement in your chest routine, simply drop to the floor immediately after completion execute a set of press-ups to failure – you’ll probably end up doing between 4-8 sets of this but there’s 3 important points here to consider with this tip:1) Mix things up a bit, with the help of a bench you can also do these on an incline and a decline, keep your body guessing! The end result of each chest routine will genuinely assure you as to the level of tissue you’ve broken down, especially if you’ve taken a pre-workout! It doesn’t matter if you drop to only a few press-ups right at the end of your session. This is testament to the fact you’ve left everything in the gym, who thinks it’s wise to finish our routines as strong as we started? Doesn’t this therefore prove we’ve actually not stressed the fibres at all? No, better to do everything we can in order to maximise safe muscle stimuli.2) Use this tip no more than ‘every other chest workout,’ continue to use pre-exhaustion (4th June tip) and a healthy mix of rep ranges (11th of June tip) in addition to this to force your chest to adapt and therefore grow!3) Very important – As a result of the excess muscle tissue breakdown you absolutely owe it to yourself to maximise your post-workout nutrition (29th May tip) again over time makes a massive difference. Get this wrong and you could easily end up in an over-trained state which is the last thing we want.Happy training! Read More

Boulders for shoulders? Here's how!

17/07/2013

Affordable Tip Of The Day!Boulders for shoulders? Here's how!The shoulders, they simply define masculinity. Why else would we have shoulder pads in suits if it wasn't to make us look more 'manly?' In this respect does any other muscle group require 'padding' in clothing?This tip applies to the 'breaking down' of the front area of the shoulders, the largest/strongest of the 'deltoids.'Granted, I'd certainly not be pushing the boundaries by expressing the need to 'press.' No, as with all my tips they simply serve to supplement your training as opposed to re-defining 'the wheel!' Tips by definition are exactly that, the 'icing on the cake' that over time can make a genuine difference.So, back to the subject matter - boulders for shoulders? After each session of shoulder pressing (whether be pre-exhaustion or not) simply undertake 4 sets of seated incline, front dumbbell raises.Make no mistake, this is by a country mile the most effective yet least known exercise in the gym.Set up the bench in the same manner as you would for seated incline dumbbell curls. Grab yourself a pair of dumbbells weighing between 5KG and 15KG depending - it really is that taxing! In the style of 'front lateral raises' straighten your arms and let the resistance lower them to the point they're nearly touching your knees (never let them touch) then as you exhale raise both arms approximately a foot above eye level keeping the wrists perfectly straight. Perform this over 8-12 rep over a series of 4 sets.The 'feel' and subsequent results of this exercise are dramatic, you'll be genuinely surprised how difficult this somewhat simple movement is - you only stand to benefit!Remember - Shoulders Maketh The Man - So Go Maketh The Shoulders!Happy Training! Read More

Where to Buy Good, Cheap Whey Protein

18/12/2012

Whey protein is the ultimate supplement when trying to build lean muscle and keep from gaining pounds of fat with it. Whey protein powders contain the large amounts of protein that your muscles need to recover after a workout and maximize muscle growth. There are many advantages to whey protein over other types of protein. For example, one reason that whey protein is so popular is because it is very easy to digest. The ease of digestibility allows it to pass through your body quicker, avoiding an excessively full feeling that last for hours. Read More

Industry News

VAT on drinks 'short-sighted' claims supplier

30/04/2012

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