here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.

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Tuesday, March 12, 2019

A Simple Workout Routine to Get Big Fast

But with all of the traffic out there regarding specific plans, protocols, and formulas, it’s easy to bang your head against the wall and fall into the black hole of frustration and confusion. Drowning in information makes the temptation to throw in the towel even stronger. Another trap is to become a plan jumper. Are you constantly switching from plan to plan without any real commitment to one for a significant period of time? Do you lack any real results from the last six months of training? How about the last year? 



You might need to start over.

If what you are doing now is working, then by all means don’t stop. But if you’re the type I talked about above, then an intervention may be in order. You may feel comfortable in what you’re doing; you may be strong in certain areas and like that feeling; or you may just be a creature of habit and fear change. Whichever category you fit into, you have to ask yourself a serious question: Is what I’m doing getting me closer to my ultimate goal?

 The best workout routine to get big fast should include the following compound movements:

Chest: Bench press (any variation), Dips, Pushups


Back: Deadlift, Lat Pulldown, Bent Over Row, Chin Ups


Legs: Squats, Deadlifts, Lunges


Arms: Dips, Pushups, Chin Ups


Shoulders: Military Press (barbell & dumbbell), Arnold Press





So if building mass and size are your goals be sure to incorporate these exercises into your routine complemented with isolation movements, a sound diet and cardiovascular exercises.
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Friday, March 8, 2019

Brutal Leg Best Workout Routine

Training legs is one of those things that just plain sucks. It takes a few years under the bar to learn to love training legs, but once you do it becomes your favorite day in the gym. Until then, it’s a necessary evil that you just happen to put up with because you don’t want to be turned into an Internet meme about skipping leg day.

I get it. We’ve all been there. The love of picking hundreds of pounds off the floor or placing it directly on top of your spinal column is a learned behavior. It makes sense to hate training legs, if you think about.




But still, we do it. We just happen to spin our wheels most of the time. Which is something we’re sick and tired of. We say it’s time we start building big wheels, and we’ve got the plan to make it happen.

We’re starting with the big compound movements and slowly working our way down. The routine is a mix of methods using time under tension, all out strength, hypertrophy rep ranges, and burn out sets. Done right, and you should have trouble sitting down to take a shit and Facebook stalk over the next couple of days.


 I find this particular leg workout routine a perfect remedy for those of you who have stubborn legs. Try this routine for 6 to 8 weeks and I guarantee your legs will have no choice but to grow.

The workout routine is set up for both, low strength repetitions and high repetitions.

There are four main exercises for the quadriceps. The weight will not be as heavy as your used to using but the intensity will increase dramatically.

Now, if you're just starting out, I don't recommend you try this leg workout because it will devestate your legs and lay you up for a week. In fact, don't try this workout until you've been training legs constantly for about 6 months. It may look simple but trust me, on that 3rd or 4th set of 50 repetitions on the leg press, you'll be screaming.

Go to building muscle 101's beginner and intermediate weight training routines if you are a beginner to working out. Click here.

I suggest you train hamstrings on a different day because you'll be in no shape to do anything after you've completed this leg workout routine.

This is a very high intense workout so be prepared to work hard!

The following split routine is an ideal program for this type of leg workout routine. You need to work the legs hard and give them plenty of time to rest.

An ideal split for this type of leg workout routine is as follows: 


Day 1: Monday       Chest / Triceps / Abs
Day 2: Tuesday       Cardio
Day 3: Wednesday  Leg Workout (Front Thighs)
Day 4: Thrusday      Rest
Day 5: Friday     Shoulders / Hamstrings / Abs
Day 6: Saturday        Back / Biceps / Calves
Day 7: Sunday     Rest

Repeat cycle after day 7.
The Workout

Warm up on stationary bike: 5 to 10 minutes


Exercise 1: Leg Extensions 



1 set of 20- Warm up
1 set of 15
1 set of 12
1 set of 12


Increase the weight with each set but remember to keep the repetitions strict. You want to squeeze at the top of the exercise. This is your warm up exercise.

Exercise 2: Squats


1 set of 20- Warm up
1 set of 12- 60% of max
1 set of 10- 70% of max
1 set of 8- 80% of max
1 set of 6 to 8- 85% of max
1 set of 20- Reduce weight to 60% of max
1 set of 20- Same as above


For the first three work sets, rest for about 50 seconds in between sets. For the last two sets, rest for about 1 1/2 minutes.

Exercise 3: Leg Press


4 sets of 50 repetitions


Use anywhere from 40% to 60% or your max leg press. I suggest you start out with 40 to 50%. This is a very tough part of the leg routine and remember to breath throughout the exercise. It's not a race so keep you reps smooth and controlled. Try not to lock your legs out on the top part of the movement. Keep your head straight and level and concentrate hard.

This exercise will really test your will and drive to get big legs. Remember, complete these sets in proper form and after 6 weeks, your legs will start to grow. Keep going! 

Exercise 4: Hack Squats

3 sets of 12

At this stage, your legs should feel like spaghetti. Use about 60% of you max hack squat and do this exercise slowly. Really concentrate on the movement.

That's it! If you can manage to keep your dinner down, congratulations. Remember to drink alot of water and it will be important for you to consume a protein/carb drink immediately after this workout routine. Try this drink here:

  • 1 ½ cups of skim milk;
  • ½ cup of ice cubes;
  • 1 tablespoon of honey;
  • 1 nine inch banana;
  • 2 scoops of whey protein isolate (or weight gainer if trying to gain weight);
  • 3 tablespoons of vanilla yogurt

Simply blend everything in a blender and you have a very powerful muscle building drink.

You may not feel like eating but try and get some fast acting carbs into your system as soon as the workout routine is done. This way, you have enough energy to make it home! Also, it will help get the recovery process going in order to start building those legs. 

Use this workout routine when you need to jump start your leg growth.
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Tuesday, March 5, 2019

Build Traps Like Mountains with Best Workout

Just like sculpted abs means your nutrition is on point, massive traps means you are a monster at lifting heavy. Sadly though, most gym rats are afraid to go beyond their comfort zones. While dieting alone can get you a decent pack of abs, thicker and overall developed trapezius muscles demand dedicated training and ability to bear pain. Move beyond the conventional and age-old shrugs, and try these killer moves out and have your traps screaming.



Workout for Building Monsterous Traps

Exercise 1

Upright Row to Shoulder Press – 3 Sets 15-12-10 Reps

Since the traps are a relatively small muscle group, most people prefer training them with their shoulder or back. Since this article is all about building giant traps, we’ll focus on the trapezius muscle and the other shoulder heads.

In upright rows to shoulder press, hold the barbell with a shoulder-wide grip and let the bar rest against your quads. Pull the barbell up to your shoulders, rotate your wrists and get into the military press position. Complete a military press and slowly return to the starting position.

Exercise 2 – Superset

Face Pulls – 3 Sets 15-12-10 Reps

Trap Raises – 3 Sets 15-12-10 Reps

Face pulls work the rear delts and the trapezius muscles. Adjust the cable pulley height to your shoulder level and use a rope attachment. At the contraction point, your hands should be close to your shoulders and you should focus on flexing your shoulder blades.

For the trap raises, lie chest-down on an incline bench with a dumbbell in each hand. Retract your traps and raise your arms without bending your elbows so that your arms are parallel to the floor. Return to the starting position and repeat with a strict form.

Exercise 3

Dumbbell Shrugs – 3 Sets 20-15-12 Reps

Shrugs are a staple in a traps workout. Although shrugs are one of the easiest exercises to perform, most people screw them up by bringing in their inflated egos and lifting weights which are too heavy for them.

Grab a dumbbell in each hand and place them at the side of your quads. Lift your shoulders with a slight bend in your elbows and try touching your ears with them. Hold and contract your traps at the top of the movement.

Exercise 4

Barbell High Pulls – 3 Sets 15 Reps

Barbell high pulls are a variation of the upright rows. Hold the barbell with an overhand grip right outside the shoulder width mark. You could perform the rack-pull version of this exercise or let the bar hang in front of your quads.

The barbell high pulls are an explosive movement as compared to the upright rows. Perform an explosive upright row to lift the weights as high as you can and get on your toes as the barbell reached the top of the movement. Let gravity do its magic on the way down and don’t try to control the bar.

Exercise 5 – Superset

Front Smith Machine Shrugs – 3 Sets 20-15-12 Reps

Behind the Back Smith Machine Shrugs – 3 Sets 20-15-12 Reps

Performing the front shrugs on the smith machine engages the anterior traps, and behind the back version engage the posterior traps while the dumbbell shrugs focus on the medial trapezius muscles.

Using the smith machine also adds constant tension to your traps as it is an isolation exercise. You could use a shrugs machine if you have access to it at your gym or use the shoulder press machine if your gym doesn’t have a shrug or smith machine.
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Sunday, March 3, 2019

The Must Do Exercises for Beginning Bodybuilders

Bodybuilding is a test of strength and endurance which requires a lot of concentration and resolve to achieve the desired goal. Besides these, the road to bodybuilding also depends on planning a proper workout, diet and above all, following correct exercise schedule. It is important for the bodybuilders, especially beginners, to execute the correct form of an exercise beginning with slow and light workouts and gradually increasing the pace thereafter. The newbies also need to understand the possible effects of certain exercises on different body parts.



If you are a beginner, take plenty of time to rest in between your exercise sessions to avoid over-training. Read further to know more about the perfect bodybuilding exercise for you.

This article is for true beginners, defined as someone that has no base built yet (meaning you have less than 3-6 months, depending on age, of continuous lifting). With that in mind here are the absolute MUST DO exercises for you:

Military Press. This exercise works the shoulders and triceps.

Bench Press. This exercise works the chest, triceps and some shoulder.

Seated Row. This exercise works all the back muscles, biceps and some trapezius.

Lat Pull Down. This exercise works the large muscles of the back and biceps.

Squat. This works every muscle you have below the waist.

Notice that each of these exercises is a compound move, meaning it works more than one muscle at a time. Beginners should never spend time on isolation exercises, including bicep curls. By definition isolation moves are an advanced exercise and until you have a foundation built you are wasting valuable energy as well as time doing them. Beginners need to get bang for the lift.
When do you stop being a beginner? Obviously it varies according to age but the rule of thumb I use for people is when you can do all 5 of these exercises in a single workout, 3 times a week and not experience the "beginner's soreness" anymore. If you are a seasoned lifter you get muscle soreness differently than beginning lifters. Until you have a foundation the soreness you feel is one that is actually restrictive of your range of motion and you don't "feel" stronger workout to workout. Veteran lifters get sore but it's a "good "sore. You'll know the difference. Only then should you start adding to these 5 foundation building moves.
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Friday, March 1, 2019

Best Bodyweight Exercises For Men & Women- To Get Into Shape Without Spending Any Money

You don’t need a big, fancy home gym to get in shape. In fact, you don’t need any equipment at all. Burn calories and build muscle at home with this simple circuit workout.

asy to assemble a home gym that takes up little space. But if you (or your significant other) don’t want even minimal clutter at home or if you need a portable workout Opens a New Window. that can be done in hotel rooms, airports, or even outdoors Opens a New Window. , it’s possible to craft an intense workout with just your body weight.




Of course, the more body weight you have, the more challenging that workout can be. That’s good news, since you’ll drop weight as you progress. You’ll save time otherwise spent traveling to a gym, and you’ll save money instead of forking over cash for a membership. And you’ll finish near your own kitchen, so you can whip up a post-workout recovery shake Opens a New Window. .

Bodyweight is controlled by diet and exercises. But, once when body weight exercises for men and women are discussed, it is implied that these bodyweight exercises for men and women are to lose excess body weight and to have firm, toned up body.The best bodyweight workouts are so designed that they are supreme efficient work out plan.

Why Bodyweight Exercises For Men And Women Are The Best?



    1. The best bodyweight workouts are so designed that they are supreme efficient work out plan. These bodyweight exercises for men and women provide a high working output, body weight based exercises for body fitness results in short duration of time.The set ought to be rehashed no less than three times in a total body weight practices for men.
    2. Best bodyweight exercises for men and women are a unique combination of Cardio exercises and strength training program. These sets of bodyweight exercises for men and women keep the heart pumping while developing muscles and strength. Bodyweight workouts are designed as a low volume complete body resistance training program, which helps in correcting body metabolism with fitness and muscle tone in females.
    3. It is helpful in burning excess body fat very rapidly. These bodyweight exercises for men and women, which include high-intensity training with intervals, have a major impact on a person’s body metabolism. A schedule of bodyweight exercises for men and women for 45 minutes increases body metabolic rate for at least 14 hours.
    4. Best bodyweight exercises for men and women are always challenging, no matter how fit a person may be. Starting for the beginners to the advanced category, bodyweight exercises are fun to do. These sets of bodyweight exercises for men and women keep the heart pumping while developing muscles and strength.


    1. It helps in gaining core strength. It is qualitatively more than building a six packs abdomen. Every muscle in the body is so toned up in bodyweight exercises that the entire body gains in strength and power.These sets of bodyweight exercises for men and women keep the heart pumping while developing muscles and strength.
    2. It increases the body flexibility. This is the only set of exercises which help in building both strength and flexibility, instead of making the muscles stiff and tight.The set ought to be rehashed no less than three times in a total body weight practices for men.
    3. Body weight workouts help in balancing the body. These sets of exercises make the body evenly balanced on a keel and help in having increased body awareness and control.
    4. There is no need to spend any money in going to a gymnasium or purchasing expensive instruments or equipment.Instead, she can practice these body exercises for women daily at the comfort of her home either at her convenient time.

    Best Bodyweight Exercises for Men and Women
    A complete set of best bodyweight exercises for men and women consist of:
  1. Prisoner Squats for 50 numbers.
  2. Push-ups for 50 numbers.
  3. Jumps for 25 numbers.
  4. Leg curls for 25 numbers.
  5. Stability Ball Jackknifes for 50 numbers.
  6. Step Ups 25 numbers per leg. Total of 50 numbers.
  7. Pull Ups 25 numbers.
  8. Lunges 25 numbers per leg. Total of 50 numbers.
  9. Close Grips Push Ups 50 numbers.
  10. Body Weight Rows 50 numbers.
  11. Squats 50 numbers.
  12. Chin Ups 25 numbers.
This is an entire body plan of body weight exercises for men and women. There is no such necessity to do this complete set of body weight exercises for men and women every day. The set ought to be rehashed no less than three times in a total body weight practices for men. This complete set of bodyweight workouts for men & women can be done on alternate days, for three to four days a week, depending on the stamina and available time of the person. These bodyweight exercises for men and women also help in improvement of body flexibility, power, and strength
Bodyweight Exercises for Women
A female body structure, stamina, and strength are definitely different from men and it may need something special and extra to tone up a female body with bodyweight exercises. Specially designed bodyweight exercises for women help in toning up their body, anywhere, anytime, with the prescribed moves.
A woman need not go to a gymnasium to have a great body. Instead, she can practice these body exercises for women daily at the comfort of her home either at her convenient time.  She can tone up her arms, legs, torso, abdomens with burning her excess body fat with this simple bodyweight exercises for women.These bodyweight exercises for men and women also help in improvement of body flexibility, power, and strength

A woman needs to do the complete set of body weight exercise either women without any rest.


  1. Jumping Jacks for 30 seconds.
  2. Prisoner Squat for 25 numbers.
  3. Close Hands Push-Ups for 25 numbers.
  4. Walking Lunge for 10 numbers.
  5. Mountain Climber for 10 numbers.
  6. Inverted Hamstring for 10 numbers.
  7. T-Stabilization for 10 numbers.
  8. Running in the same place for 30 seconds.

Bodyweight Exercises for Men

 

Body weight exercises are not that popular with men as all men wish to build up muscles by going to a gymnasium and picking heavyweights. The body weight practices for men are various varieties, enhances body developments, enhances body quality, enhances body reflexes or more all, are for nothing of cost.
The suggested best bodyweight exercises for men to build up stamina and strength, and muscles are:
  1. Push-Ups- as many as one can do.
  2. Close Hands Push-Ups- as many as one can do.
  3. Squats- as many as one can do
These are without taking any rest. The set ought to be rehashed no less than three times in a total body weight practices for men.

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Tuesday, February 26, 2019

Eat These 16 Muscle Building Foods For Best Results

Ready to build some serious muscle? You’d better be ready to eat like it.

All the squats and bench presses in the universe won’t get you very far unless you’re consuming muscle-building material—and that means lean, rich, complete protein.
Prioritize these 16 protein-rich foods, and you’ll make sure your body has everything it needs to capitalize on all your hard work in the gym.




#1. Whole Wheat Bread

Is bread helpful? Yes, they are. Whole wheat bread is packed with nutrients and vitamins. They also have quite high-calorie content which will help you in gaining mass. Most of all you have many options in bread. Consider the one that has the highest nutrient content.

#2. Butter

Butter is mostly known for its high-calorie content. It is a great choice if you wish to bulk up. It helps in elevating testosterone level. Peanut butter contains a large amount of protein. If you are working out on a regular basis you will not get obese even though you consume large chunks of these muscle building foods or best supplements.

#3. Cheese

You will find a variety of options when you will go for cheese. The fermentation process makes it a good source of vitamins. The best among the variety is cottage cheese. In addition to being a good source of protein, it has high-calorie content.

#4. Red Meat

Red meat contains vitamin B3 and good cholesterol. They help a lot in gaining fat, therefore they are considered an important component of bodybuilding. Apart from helping in gaining muscle, it is also a good source of zinc and iron.


#5. Whole Fat Milk

Whole fat milk is important if you are planning to build those muscles. It is a source of a lot of calories, vitamins, and minerals. It will help you in growing and staying healthy. You can also mix supplements with it to double its power.

#6. Avocado

Avocado super fruit contains fat and is a good support for bulking up. It is a good source of antioxidants and vitamins which improve your overall health apart from providing a lot of calories. Fruits are considered the best muscle building foods.

#7. Chocolate

Chocolate lovers will not face any problem in bulking up. They are full of antioxidants and calories. A small bar of chocolate contains many calories which will help you in bulking up.

#8. Dried Fruits

Dried fruits are high-calorie food. Adding them to your meal will increase the nutrition value of your food. Nuts should be consumed in limited quantity because of high-fat content in them. They also act as antioxidant and help in detoxifying the body. They make your immunity system strong and reduce stress.


#9. Potato

Potatoes are probably preferred for their calorie and carbohydrate content. They do not contain fat or cholesterol. Carbohydrates are known because of their energy source. The micronutrients present in potato help one in improving their capacity of gaining muscle.

#10. Salmon

Fish is highly recommended for people who are aiming to bulk up. Salmon is full of healthy fats. It also takes care of your health.

#11. Whole Eggs

Whole eggs are rich in calories and proteins too. They are an important part of healthy workout meals. Eggs are a source of healthy fat and consuming them in a proper quantity will help you in getting the desired shape. Get the benefits out of these muscle gain foods by consuming them in any way you like.

#12. Shrimps

Shrimps have high protein content. They are packed with vitamins and minerals. Shrimps are low in calories. They will help you in bulking up and certainly protect you from many diseases as well. It contains amino acids and Omega-3.


#13. Fruit Juice

Fruits are an important source of vitamins and minerals. They might not be high in calories but they will help your body in a flourishing and be functioning properly. Adopt them as an important part of your diet.

#14. Healthy Oil

Oils such as olive oil or coconut oil are quite good for your body as they contain the perfect amount of calories that one would require to bulk up. Prepare your food by using these healthy oils and you will not have to eat too much for bulking up.

#15. Rice

Rice is a popular grain which will help you in bulking up. It contains amino acids and proteins. Include them in your food directly or indirectly to get the best out of them.

Try out these muscle building foods and gain mass within no time. Pair them up with a proper workout routine. Consume them in healthy quantity. Stay fit stay healthy.



#16. Eggs

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.
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Friday, February 22, 2019

A Full Body Workout You Can Do At Home

Not everyone can afford 30+ minutes to work out or hit the gym 3-5 times per week…

Are you short on time but want to increase your fitness level?

Or do you just find it difficult to create a workout habit due to a busy schedule?

A 10-minute full-body workout is a good way to do something good for yourself and experience health benefits at the same time.




Benefits of the 10-Minute Ultimate Workout:

    Improves cardiorespiratory fitness
    Activates all major muscle groups
    Elevates your heart rate and helps burn more calories
    Boosts brain function 


1. Burpees – 30 Seconds

Burpess is a great way to start this 10-minute workout. 30 seconds of this exercise will make you realize what you have signed up for. This exercise is a total fat buster and will help you shed those extra kilos.

2. Squat Jumps – 30 Seconds

Now that your body is warmed up, squat jumps will pump all the blood into your legs. You need to make sure you’re following a complete range of motion in this exercise. Try going as deep as you can during the squats.



3. High Knees – 1 Minute

In this exercise, you mimic running while standing at a fixed point. Raise your knees as high as you can and try staying on your toes throughout the exercise. Keep your core tight and maintain a steady pace.

4. Push-Ups – 30 Seconds

We will be focusing on building upper body strength in this workout. If you have a problem performing 30-seconds of push-ups, feel free to perform assisted push-ups with your knees on the floor. You can also take a couple second rest to recover during the set.

5. Jumping Jacks – 1 Minute

Jumping jacks are incredibly efficient at burning calories and improving your agility. Performing this exercise for a minute will be a test for your cardiovascular system. You will know where you stand by the end of this one minute.

6. Squats – 30 Seconds

This is a high-intensity workout, you aren’t allowed to rest or slow down during your working sets. Squats are a compound movement which can help gain overall strength and muscles in your lower body.

7. Plank – 1 Minute

Planks are an indispensable exercise if you want a strong core. Most people make the mistake of hanging their crotch low or forming a bridge with their butt while performing this exercise. Your body should be in a straight line throughout this exercise.


8. Rest – 30 Seconds

You will appreciate this rest time more than ever before. Use this time to have water or lie down. Make sure you don’t slack and use some extra time. Get back to your workout when the clock hits 30 seconds.

9. Mountain Climbers – 30 Seconds

Mountain climbers will work your core and abs. This exercise is great if you want to build a shredded midriff. Maintain the same intensity throughout the exercise. Don’t stop before the time is over.

10. Shoulder Presses – 1 Minute

You don’t need weights for this exercise. Stand straight and mimic performing dumbbell shoulder presses. No weight shoulder presses might sound like a joke, but wait until you perform this exercise. Your shoulders will be on fire once you’re done.

11. Crunches – 1 Minute

Crunches are a staple in most cardio intensive workouts. Place your feet flat on the ground and your upper body should be perpendicular to the floor at the top of the movement. Exhale and squeeze your abs at the top of the movement to make the most of this exercise.

12. Lunges – 1 Minute

Perform bodyweight lunges for 30 seconds on each leg. This exercise will get your heart rate soaring and will help develop muscle definition and clarity in your legs. Your wheels will be filled with lactic acid at the end of this exercise.

13. Plank Pile Jumps – 1 Minute

This is the last exercise in your high-intensity workout. You should use everything you have left in the tank for this exercise. Start in a planking position, bend and jump your knees into your hands landing in a crouch on your toes. Return to the starting position and repeat.

Can you perform this workout without taking additional rest time?
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