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Monday, September 30, 2019

which food contains the most protein?-bodybuilding110

Most roads lead to high quality protein. An immunity builder, creator of muscle, stress reducer, weight loss tool, we could go on. In fact, we will. Protein foods strengthen bones, cartilage and skin, improve mood, and regulate hormones and other body chemicals.



Some impressive health benefits there, you'll agree.

Unfortunately, many Brits fail to see just how beneficial high protein foods are. All too often the combination work stress and an afternoon energy dip leads to us faceplanting various sugar and salt bombs that do little more than sabotage your weight loss goals.

How many times have you got home, exhausted, and either dialled in your local takeaway or grabbed whatever you could find from the fridge? Probably more than you can count. You're only human.

But what if we told you it doesn’t have to be this way? That you could sail through the 3pm slump without sending your blood sugar levels through the roof? That, with a little know how, you could prepare and cook healthy, hearty meals loaded with health benefits? Well, you can. All it takes is a little bit of forward planning and amino acids know-how.

That's why we've compiled this definitive guide to high protein foods that will improve your health, build muscle mass and even help you lose weight (if that's your goal).

But apart from all of that, these are the foods you need to know about to live a better life. A goal that we should all be targeting. Happy feasting.

1.Peanut for protein🥜

The first name in this list is Peanut. You would be surprised to know that twenty-four grams of protein is found in 100 grams of groundnut. So if possible, eat peanuts once a day.

2. Cheese for Protein🧀

Paneer is another name in this list. It is worth noting that at least fifty grams of protein is found in 100 grams of cheese and it is very good for health. So you can also eat cheese.

3. Almonds for Protein

It is worth noting that about twenty to twenty five grams of protein is found in hundred grams of almonds. Anyway, consuming almonds is very beneficial for your body. If you want to soak almonds, you can also soak it.

4. Gram for Protein

Tell you that about twenty five grams of protein is found in hundred grams of gram. So, if possible, eat more gram. Yes, you can definitely eat black gram or roasted gram as well.

5. Rajma ( Beans )

Please tell, twenty-five grams of protein is found in hundred grams of Rajma. In this case, you can also consume rajma by boiling or making its vegetable. It proves to be very beneficial for your body.

6. Two boiled eggs for Protein

One large egg contains, on average, six grams of protein and just 0.6 grams of carbs. They’re packed more nutrients, calorie-for-calorie, than pretty much any other food and they make portion control easy for even the most reluctant of meal preppers. Just boil, cool, and go.
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Monday, September 23, 2019

7 Tips to Help You Grow Your Muscles Fast

For some guys, the answer to the exercise question will always be that they're looking to put on muscle. Whether you have a very specific goal, like getting into figure contests and bodybuilding, or you just want to fill out a t-shirt, you have to start somewhere, even if you've always struggled to add and keep weight onto a skinny frame in the past.



But forget about your alleged high-revving metabolism, says Doug Kalman, PhD, R.D., co-founder of the International Society of Sports Nutrition (ISSN). “Most lean men who can’t gain muscle weight are simply eating and exercising the wrong way,” he says.

Here’s your fix: Follow these 7 principles to pack on as much as a pound of muscle each week, especially if you're just starting to train in the weight room.

Eat meat

You need at least one gram of protein to gain one pound. This is the maximum amount your body can take in 24 hours, based on a study published in the Journal of Applied Physiology.

Assuming you weigh 160 pounds, you may want to use 160 grams of protein in 24 hours. This is the amount of protein you will get if you consume one cup cottage cheese, an 8-ounce breast of chicken, two eggs, a roast-beef sandwich, 2 peanuts and one glass of milk.

Eat more

Aside from protein, calories is what you need. Ideally, you may want to get 500 more calories per day.

Work your muscles

If you are just starting out, you can do just any workout to add to your protein synthesis. On the other hand, if you have working out for a while, what you need to do is focus on the bigger muscles, such as legs, back, and the chest.

You can add bent-over rows, dips, bench presses, and pull-ups to your workout routine, for instance.

Opt for a stiff drink

According to a study, lifters who drink a mixture of carbohydrates and amino acids prior to heading to the gym experience increased protein synthesis. This shake has 36 grams of carbs and 6 grams of amino acids. They help you grow your muscle fast.

Workout 3 or 4 days of week

After a day of workout, you should get rest for the next day. According to studies, if you do a challenging workout, it will boost the protein synthesis for the next 48 hours right after you have done your exercise session.

Actually, your muscles develop when you are taking rest, not when you are busy working out.

Eat every 3 hours

Not eating enough may limit the amount of protein your body gains. What you need to do is divide the number of calories you get in 24 hours by 6. Now, that the is number you may want to consume at each meal. Just make certain you have some protein every 3 hours.

Have milk before bed

You may want to have a combination of protein and carbohydrates at least half an hour prior to your bed time. Actually, your body will have better use of calories when you are asleep.

Long story short, you can grow your muscles fast with these natural tips.


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Saturday, September 14, 2019

7 Major Mistakes Limiting Your Calf Size - bodybuilding110

Every trainee I know covets a set of nicely developed calves. If you’re like me, and many other bodybuilders, you’re in constant pursuit of turning your calves into full-blown cows! There are very few muscle groups that I (and many others) have found to be as stubborn to grow as calves. Indeed, the lack of progress in calf development has discouraged many trainees to the point where they reluctantly give up in their pursuit of bigger calves.



Even if you consider yourself to be the owner the world’s worst calf genetics, you can make more progress if you will just avoid making these common calf-training mistakes, as listed below! By avoiding these common mistakes, you can break past any temporary training plateaus you might have, to get you on the road to those developed calves you’ve always wanted.

Here’s the list of 7 common calf training mistakes:

1 Training calves at the end of your workout:

Calves are often neglected or saved for the last part of a leg workout, this is when you’re tired and lack energy. Muscles can’t grow if they receive sub-par training, you must start training them the way you train your back or chest: fresh, from every angle, and to complete exhaustion.

Start your leg training with calves, train them with the same intensity as you do your quads and hamstrings. If you’re trying to hit your upper legs hard and don’t have the energy to do the same with calves, add an extra calf day into your split or add the work to a different workout. The point is to ensure that your calves don’t suffer from lack of attention.

2 Training Calves Once a Week:

Training calves once a week is one of the biggest mistakes you can make. Even if you only want to keep one major leg day a week (quads, hamstring, calves), try adding calves onto other workouts throughout the week so your training calves 2-3 times a week and sticking to the 10-15 Rep Range.

While this rep range might be effective for most other parts of your body, calves are a bit different. You need to look at doing 20+ reps preferably closer to 30.  This forces you to use a lighter weight which means better form.

This leads to a better contraction of the calves muscles and a better pump following those 30 reps. It also allows you to overload a muscle that is used to high rep work (remember your calves get a lot of work naturally throughout the day just from walking around.

3 Using Too Heavy Weights:

While lifting heavy is important to building muscle, if the weights are so big that you can’t use proper form then you won’t see much benefit. Symptoms of using too much weight include bouncing the weight at the bottom of reps, or not contracting at the top of reps.

Worse you might end up bringing other leg muscles into the exercise to help move the weight. In addition to reducing your gains training this way will also set you up for possible injury. If you feel pain in your Achilles tendon then you are definitely lifting too much weight.

Similarly, if you are unable to perform standing calf raises without bending your knees, or seated calf raises without using your arms to help the weight up then you need to adjust the resistance downwards.

4 Only Training With Small Weights:

To look on the opposite point of view, you cannot expect results only training with light weight and high reps. Calves are one of the high resistance muscle groups that require overload once in a while to grow. Try something between the two: heavy weight/low reps and low weight/high reps and see which gives you the best results. Most will find a combination of the two gives optimal calve growth.

5 Foot placement:

A lot of people think that you can hit different parts of the calves depending on whether you point your feet inward, straight ahead or outwards. People who turn their feet at extreme angles are actually reducing the effectiveness of the exercise and also putting a lot of stress on the joints and tissues in the knees and ankles.

6 Not isolate and contract the muscles:

In order to get the full benefit of the calf raise you need to emphasis the contraction at the top of the exercise. Focus on flexing hard at the top of each rep and it will make all the difference in your workout.

Once you’ve contracted properly at the top of the rep it doesn’t mean you can drop the weight down to the beginning. Lower the weight slowly and under control and do this for each rep.

Each part of the rep should be under control. Taking your time throughout each rep will increase the amount of time your calves are under tension, even when using the same weights and reps you normally do.


7 Skipping stretching:

You might feel pain, but there is another reason to stretch; it stretches out the fascia, a thin connective tissue “cocoon” around each muscle, which can get very tight and compress the muscle. This creates a compacting effect on the muscle so it cannot expand and grow as effectively.

You also need to fully stretch your calves between sets and immediately after training them. This increases mobility, enlarges the fascia and boosts the pump, which in turn aids recovery and growth.


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Friday, September 13, 2019

10 Most Effective Exercises For Bigger Triceps

Add serious size to your upper arms with these beginner, intermediate and advanced triceps exercises.



an arms workout that isn’t worthy of you and your (soon-to-be) mighty arms-enal. The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.

Training your triceps isn’t just about aesthetics either, as Olu Adepitan, head of fitness at BXR London, explains. “Not only do well developed triceps look good, but they can also enhance sporting performance, because of the association of triceps strength with punch power or throwing a ball at speed.


Overhand Barbell Extension : 

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


2 Overhand Dumbbell Extension : 



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


3 Dumbbell Extension :



set 1 : 12 reps / 30 sec

set 2 : 10 reps / 30 sec

set 3 : 08 reps / 30 sec


4 Overhand Bumbbell Extension :




set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


5 Close Grip Bench Press :



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


6 Decline Skull Crusher : 




set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


7 Overhead Barbell Triceps Extension :



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


8 Bench Dip :



set 1 : 12 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 12 reps / 30 sec


9 Dumbbell Kickback :



set 1 : 12 reps / 30 sec

set 2 : 10 reps / 30 sec

set 3 : 08 reps / 30 sec


10 Selectorized Triceps Extension :




set 1 : 12 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 12 reps / 30 sec
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Wednesday, September 4, 2019

The Best Complete Upper-Body Dumbbell Workout

Tone muscles in your chest and the back of your shoulders and arms with these easy upper-body exercises.



Upper-Body Dumbbell Workout

One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps

Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps

Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps

Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps

Seated One-Arm Overhead Dumbbell Extension (Triceps long head) 2 Sets x 10, 10 Reps


 Alternating Dumbbell Curl (Both biceps heads) 2 Sets x 10, 10 Reps

Dumbbell Wrist Curl (Brachioradialis) 2 Sets x 12, 12 Reps

* Doesn’t include warm-up sets; do as many as you need but never take warm-up sets to muscle failure.

* Select a weight that causes you to fail in the designated rep range.



One-Arm Dumbbell Row






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Training one arm at a time with this move proves unparalleled for growth. Because you can use a little body english, you can actually recruit more muscle fibers and generate more force than when using both arms simultaneously in the barbell bent-over version.

Do it Right: Lean forward at the waist, and place one knee and the same-side hand on a flat bench. Keep your other foot on the floor beside the bench and grasp a dumbbell in the same-side hand, allowing the weight to hang straight down with your arm fully extended. Pull the weight toward your hip, keeping your elbow in close. Pull your elbow as far back as you can, squeezing your shoulder blades together for a full contraction, then lower the dumbbell along the same path. Repeat for reps, then switch arms.

Power Pointer: A common mistake is to bring the dumbbell straight up to the shoulder. However, the best line of pull is up and back toward your hip. That provides a greater range of motion and time under tension for the stubborn lower lats.


Flat-Bench Dumbbell Press






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This multijoint chest exercise is a proven mass-builder. Although you’ll quickly discover if one side of your pecs is stronger than the other, you get a longer range of motion over the barbell version because you can press both up and in rather than just up.

Do it Right: Lie faceup on the bench with your feet flat on the floor. Grasp a dumbbell in each hand just outside your shoulders. Powerfully press the weights up and together, stopping when they’re an inch or so away from touching. Slowly return to the start.

Power Pointer: Don’t let the dumbbells touch at the top, because you’ll release tension on the pecs and start getting into the habit of resting briefly at the top of each rep. Leave a few inches between the weights so your pecs don’t get a chance to relax.


Seated Overhead Dumbbell Press






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Because you don’t have a bar in your hands, you can draw your elbows all the way back outside your ears. That places more emphasis on the middle delts, the one delt head that makes you appear wider. In contrast, with a barbell your elbows have to travel forward so the bar clears your face, calling upon more front delts than middle delts.
Do it Right: Adjust the bench so your back is fully supported and upright, and grasp a dumbbell in each hand above shoulder level with a pronated grip (palms facing forward). Strongly press the weights overhead in an arc, but don’t let them touch at the top. Lower under control back to the start.
Power Pointer: Don’t stop the downward motion when your arms form 90-degree angles; instead, bring the dumbbells all the way down until your elbows point toward the floor and the weights are just above shoulder level. It’s safe for your shoulders, and you recruit more muscle fibers when using this greater range of motion.

Dumbbell Shrug






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The range of motion here is only a few inches. The up-and-down movement should be fluid and controlled, not explosive. Because you’re using dumbbells, the neutral (palms-in) grip helps keep your arms and shoulders in the most comfortable and safest position possible.
Do it Right: Stand erect holding a dumbbell in each hand at your sides with your palms facing in. Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Slowly reverse the motion, letting the weights lower your shoulders as far as possible.
Power Pointer: Avoid rolling your shoulders — it doesn’t engage the upper traps more successfully and can actually cause severe strain of the delicate rotator-cuff muscles. Keep the motion strictly up and down.

Seated One-Arm Overhead Dumbbell Extension






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With your arm overhead, you’ll better engage the largest and most dominant muscle on the back of the arm, the meaty long head of the triceps. That’s true no matter what kind of equipment you use — cable, barbell or dumbbell.
Do it Right: Sit erect on an upright bench, feet flat on the floor. Grasp a dumbbell and hold it overhead at full arm extension. Bending only your elbow, lower the weight behind your head until your arm forms a 90-degree angle. Feel your triceps stretch, then press back up to full-arm extension and squeeze your tri’s hard at the top. Repeat for reps, then switch arms.
Power Pointer: Try the two-arm version, too, but keep your elbows in tight. Allowing them to flare out wide reduces the muscular stress on the triceps.

Alternating Dumbbell Curl






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Unlike the barbell curl, the alternating dumbbell curl allows you to perform what’s called supination at the top of each rep. Starting with a palms-in (neutral) grip, you can slowly turn your wrists as you approach the top of the move, and that twisting motion allows for a better peak contraction and overall growth.

Do it Right: Stand erect holding a dumbbell in each hand at your sides. Keeping your chest up and elbows in tight, curl one weight toward the same-side shoulder, turning your wrist up as you go. Squeeze your biceps hard at the top, then lower to the start. Repeat with the opposite arm.

Power Pointer: Of all the ways to perform this movement wrong, the most common is to try to bring the weight as high as possible, which pulls your elbow away from your side. However, this recruits the front delts and lessens the isolation on the biceps. Keep those elbows back!


Dumbbell Wrist Curl






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The wrist curl goes last, and that’s no accident. If you hit your forearms too early in your workout, they’ll fatigue and prevent you from maintaining a good grip when training larger muscles like the back and biceps. This puts those bodyparts at a disadvantage because they rely on the forearms to be fresh.

Do it Right: Sit at the end of a bench with your forearms flat on it, and grasp a dumbbell in each hand with your palms up. Allow the weights to roll to your fingers, then use your wrists to curl the dumbbells back to the start.
Power Pointer: For a greater range of motion and stretch on the brachioradialis, keep your thumb on the same side of the dumbbell handle as your fingers. This ensures that you fully engage as much of the lower forearm as possible.

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Tuesday, September 3, 2019

The Unconventional Workout for Arm Size - bodybuilding110

For lots of guys, arm training can become stale and mundane. The old standards work at first, but after a while your body can adapt, causing strength and muscle growth to come to a halt Opens a New Window. . When that happens, you need to find new ways to challenge your arms strength and get them to grow.



Sound familiar? It’s time for your typical routine to take a back seat while you bust through plateaus with something new. Utilize these exercises.Be ready to have some tighter sleeves on your shirts with this one.



Exercise 1: Chin-Ups


This is considered the king of arm exercises for a couple of reasons. The supinated grip (palms facing you) will stimulate the biceps like no one’s business. Beyond that, things get a bit more technical. The brachialis muscle sits under the biceps muscles and is typically more difficult to target using conventional curls. When it’s developed, it contributes to building the coveted “peak” so many athletes are after.




The good news is that doing work from overhead places a pre-stretch on this muscle and therefore targets it much more effectively. For evidence of this, find some high-level competitive gymnasts and examine their biceps development and peak. Regardless of overall size, they likely have otherworldly development in this area. The frequency and volume of their overhead pulling (as part of their athletic programming) speaks for itself where the gun show is concerned.



To take things a step further, it’s not just a matter of doing chin-ups. And, in a departure from good training advice, we’ll offer this.




Abandoning good back-dominant form in favor of just pulling with the arms would actually be a smart move if you really want the biceps and brachialis to work hard. Just sayin.



Exercise 2: Dips



Compound exercises create more muscle. Who knew? By including dips in your workout, you’re allowing for a greater overload on the triceps than you normally would in isolation. Plus, you are training your triceps to work in concert with other muscles, which satisfies the performance-trainer sect mentioned in the beginning of this article. The dip, which also can be trained to greater overload using a weighted vest or dipping belt, emphasizes that ever-visible outer head of the triceps.




In order to keep the triceps fully engaged and to minimize the contribution from the pecs, it’s important to keep your body posture as upright as possible and your elbows tight to the body throughout.



Exercise 3: Band-Resisted Curls




If you’re a sucker for biceps curls and need them to be in your program, then upping the octane by attaching some bands to your barbell or dumbbells would be a smart move. The science here is simple: In most weight-bearing exercises, there are different parts to the force curve. The amount of effort your muscles have to go through isn’t equal as you progress through the rep. In conventional curls, the biceps usually have very little work to do in the last 15 to 20 degrees of the movement. The hard part comes from the fully extended arm position until just inside 90 degrees.




Since bands increase in tension as you stretch them — a principle known as linear variable tension — they’re the perfect additives to make the final segment of your curls more stimulating for the arms. Wrap one end of a band around your dumbbells or barbell, and stand on the band creating adequate tension. Next, go to town and curl to oblivion. As an added bonus, feel free to drop the bands off mid-set and burn out with just the weights for a great hybrid set. As an alternative, you also can try dedicated band training with a cool set like the SPRI Exertube Heavy.



Exercise 4: Skullcrusher Plus



Many serious trainers rely upon the conventional skullcrusher — or lying triceps extension — for triceps development. But if you’ve had to deal with elbow stress when doing this movement, understand the biomechanics of the movement rather than sidelining it altogether.



First, using gravity to your advantage can be a good initial step, so put the bench on a slight decline. This will change the force angle a bit and allow your elbows to point back farther naturally rather than pointing directly up or even forward. Second, remember your anatomy: The triceps have three heads. The most elusive of the three for most lifters is the long head, which is most effectively hit — you guessed it — via overhead movements. Take that tip and run with it by adding a “pullover” component to your skullcrushers.




As soon as you get to skull level with the weight on your eccentric phase, reach the weight down toward the floor by flexing at the shoulder joint to move the arms behind the head. You’ll feel a huge stretch in the triceps by doing this. Remember to keep the elbows facing forward; don’t let them flare outward. Once you feel a good stretch, reverse the movement and mimic a soccer throw-in pattern to return to the full extension position.


It’s OK if you use a touch of momentum here, but be careful. You might even consider using a lighter weight than usual. But prepare for your upper arms to be lit all the way up to your armpits.
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