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


Sunday, April 30, 2017

Seven Best Supplements For Mass

If you're a serious strength or physique athlete, you've surely heard that supplements can help you get the most from your intense training sessions and on-point diet. But which supplements? The market is overstuffed like a bodybuilder in a child's blazer! You might be tempted to wander through a digital forest of get-big blogs and personal guru websites, but unfortunately those places can often be rife with misinformation.

Fortunately, we're here to set the record straight. Knowing what to take, how much to take, and when to take it will help you squeeze every ounce of results from your hard work, so let's zero in on the right supplement stack for your needs.

If your goal is to get as mass, these seven products will help you do it.


Why it made the list: Whey tops the list of mass-gain supplements because it's the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.

Branched Chain Amino Acids (BCAAs)

BCAAs are beneficial not because they directly help your muscles build up, but because they reduce muscle damage after strength training and speed recovery, which means you can get back in the gym sooner, according to a 2012 study in the Journal of the International Society of Sports Nutrition. “This blend is made up of three of the most important amino acids needed to build and repair muscle tissue,” says Franci Cohen, personal trainer, certified nutritionist, exercise physiologist, and founder of Fuel Fitness in Brooklyn. Leucine alone can stimulate muscle protein synthesis, but combined with isoleucine and valine, BCAAs are a trifecta with endless muscle-building benefits. We’re talking more energy and muscular capacity during workouts, the stunting of cortisol (a hormone that degrades the muscles), less post-workout soreness, and increased muscle growth over time, Cohen explains. For best results, she suggests looking for BCAA products that offer leucine at a ratio of 2:1 per dose of isoleucine and valine.


Creatine is the LeBron James of supplements, says Rehan Jalali, certified sports nutritionist and President of the Supplement Research Foundation. “It’s the most research-proven sports supplement on the market today, with hundreds of clinical studies showing that it can enhance lean body mass, increase strength, enhance energy levels, and increase muscle size.” It works by helping produce energy for your muscle tissue to use to churn out those last few reps.


Why do I need it?

Beta-alanine is a naturally occurring type of amino acid and a common ingredient in sports nutrition products designed to be taken before your workout. When consumed, it binds with another amino acid, called L-histidine, to create a new compound called carnosine.

You know that deep burning feel you get in your muscles during intense exercise? That’s a build-up of lactic acid, a by-product of exercising at high intensity, and carnosine acts as a buffer that prevents such a build-up – and therefore enables you to train harder for longer before your muscles hurt too much to continue.

In short, beta-alanine improves muscular endurance, but only during intense exercise, such as a 400m sprint or a set of heavy squats.


Why it made the list: This amino acid has been a favorite of bodybuilders for decades because it’s central to muscle function and is one of the most plentiful aminos found in the human body. Glutamine provides numerous bodybuilding benefits, such as aiding muscle growth by increasing levels of leucine in muscle fibers, helping decrease muscle breakdown and bolstering the immune system, which helps prevent you from getting sick and missing workouts. Glutamine taken before workouts can help decrease muscle fatigue and boost growth hormone levels. In addition, recent research shows that glutamine might also play a role in fat loss by increasing the amount of calories and fat burned at rest and during exercise.

ZMA – Sweet Dreams

ZMA is a powerful combination of zinc, magnesium and vitamin B6. Zinc and magnesium are known to have crucial roles on hormone regulation. Studies conducted with people with zinc and magnesium deficiency have shown that ZMA can have a major impact on muscle-building hormones such as testosterone and IGF-1.

Due to its science-based formulation, ZMA has been proven to be an easy way to balance zinc and magnesium levels and so help gym goers and athletes in general to do better at their workouts.

Zinc and magnesium also play a role in regulating sleep patterns. If your zinc and magnesium levels are below adequate, your sleep quality will be poor, which in turn will affect muscle recovery as the body’s recovery process happens mainly during rest. ZMA eases your mind and helps you get a decent sleep night.

Weight Gainer

Gainers are excellent supplements for hardgainers, who tend to struggle to gain weight due to having fast metabolisms.

People with fast metabolisms burn calories at a higher rate, making it difficult to have spare calories to put on muscle mass.

Gainers are designed to help people achieve the calorie surplus necessary to gain muscle mass and weight. They are composed of high biological value proteins, essential amino acids, simple and complex carbohydrates and vitamins and minerals.

If you were blessed with a fast metabolism by genetics, mass gainers can help compensate for your natural high calorie expenditure and set you on the right path to muscle growth.


Saturday, April 29, 2017

8 Foods That Boost Low Testosterone And Increase Sex Drive

Well, you're going to need more than a 4-minute song to get the job done; you're going to need the proper fuel.

Food has long been used to increase sexual desire (hey, a healthy pour of wine never hurt, either), but did you know there are foods that can actually improve your performance? 


Let us put it this way, your mom knew the benefits of green vegetables way before you did. If you are diagnosed with low test levels, you should have listened to your mom when she tried to feed you some healthy cruciferous vegetables.

Increasing the amount of broccoli, cabbage, and cauliflower in your diet rids the body of excess estrogen, thus increasing testosterone. A study found that diets high in indole-3-carbinol, a component of cruciferous vegetables, increases the excretion of estradiol (one of the most important estrogen hormones) in men by up to 50 percent.

Crucifers are also high in fiber, which can help with weight control, and losing weight can also increase your body’s production of testosterone.


Come to think of it, Popeye and Olive Oyl were always chasing one another around. Eating spinach puts you in the mood by increasing blood flow below the belt. "Spinach is rich in magnesium, a mineral that decreases inflammation in blood vessels, increasing blood flow," explains Cassie Bjork, RD, LD of Healthy Simple Life. "Increased blood flow drives blood to the extremities, which, like Viagra, can increase arousal and make sex more pleasurable," says psychotherapist and sex expert Tammy Nelson Ph.D. "Women will find it is easier to have an orgasm, and men will find that erections come more naturally." So, you could reach for one of these heart-shaped boxes of chocolates from our list of Best and Worst Valentine's Day Candy in America, or you can make each other swoon with spinach! Or both, because...see the next one!


Chocolate increases both serotonin and dopamine levels in the brain, making us happy and lowering our stress level—both "mood" boosters if you know what we mean. Another theory is that cocoa increases blood flow through the arteries and relaxes blood vessels—sending blood to all the right regions. Whatever the reason, chocolate is never a bad thing.


Eggs yolks aren’t given their fair share of credit as compared to the egg whites when it comes to their benefits. Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites.

The cholesterol of egg yolks may even help people with low testosterone levels. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day. If you ever questioned it, eggs really do have a sunny side.


The allicin compound found in garlic lowers levels of the stress hormone cortisol, in turn allowing testosterone to do its stuff. Eat it raw for best effects.


The bromelain enzyme in bananas helps boost testosterone levels. And it’s a slow-release energy source too… perfect for a night of passion.


Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice.


Scientists at Texas A&M University discovered that watermelons contain an amino acid called citrulline, which is converted into arginine in the body. The result? Boosted blood flow, making this tasty fruit a natural Viagra alternative.

Friday, April 28, 2017

3 Extraordinary Methods to Begin Your Chest Training

It's the same old story at the gym: For months, you've seen the same group of guys doing bench presses—two, three, and sometimes four days a week (in which case, that's probably all they do at the gym). And how do they look?

Exactly the same as when you first saw them.

They pyramid up in weight, starting with eight reps of 185, then six reps of 205, maybe three reps of 215, and then one rep of 225, which their buddies have to deadlift off their chests before it kills them. Every. Single. Week.

Sure, they look like they're making progress. But they're training with heart but not brains, and that's why they plateau for years at a time—failing to increase their pressing strength and chest size. Hopefully, you're not a member of the aforementioned group.

So if you're looking for a way to add size to your chest, it's time to adopt these key strategies.

Incline Dumbbell Press

Lagging upper chest? No problem, the incline dumbbell press will take care of that. While flat benches have their advantages, they can’t train the muscles in all ways possible. The same applies for barbells, by the way!

Alternating between bench angles and ditching the barbell for a pair of dumbbells once in a while will help you hit as many different fibers as possible and achieve better overall hypertrophy. Also, you can adjust the bench angle on every set to emphasize different muscles.

Push and pull

Ask any old-school bodybuilder how to add two inches to your chest, and he'll be happy to lead you through a routine of bench presses, inclines, flyes, and cable crossovers. But rows? "No," he'll tell you, "those are for Back Day."

Well, no offense to your brofessor, but research has shown that a rowing movement is one of the best exercises you can include in a chest workout.

Although rowing exercises don't tax your chest directly, they will promote strength and muscle mass on the rear side of the shoulder joints, thereby keeping your upper back and rear delts in balance with the pecs and front delts. It also prepares your entire shoulder girdle to lift heavier weights on pressing exercises.

For example: Your main bench press workout of the week should begin with one set of seated cable rows for just this purpose, allowing you to put up monstrous numbers on the bench presses that follow. Each time you stimulate your chest muscles, your body will be ready to use the heaviest weights the set calls for.

Dumbbell Fly

Typically, isolation exercises such as dumbbell flies are performed at the end of the workout, after you’ve fatigued your muscles with the major compound moves. But there’s an exception to this rule and it’s called pre-exhaust training, or pre-tiring a certain muscle using an isolation exercise first and then finishing with multi-joint movements.

The point is to ensure that other muscles don’t fatigue before the target muscle and limit the amount of work you can perform, and some studies claim this approach offers greater muscle building benefits than the standard exercise order.

Thursday, April 27, 2017

The Best smart way to sculpt a six-pack

The fitness industry is a crazy business, especially when it comes to abs. For example, if you want to reveal your six-pack.

Everyone wants to have a great physique, and whether male or female the number one area of the body most people want to improve the most is their midsection. Whether you're a female who simply wants to flatten and tighten your tummy, or you're a male who wants to lose the belly belly and carve out some awesome abs, we all want our midsections to be slimmer, tighter and more attractive.

Most people go about developing lean abdominals and sculpting an athletic six-pack the wrong way. I get frustrated when I see males and females in the gym working hard but not working correctly to achieve their goals.

I've lost count of the number I've had times in a gym and see a guy crunch up and down quickly without control then quit when their lower back gives in, well before their abs has been asked to any work of substance whatsoever.

Minimise momentum

The incline bench reverse crunch is a foundation exercise to the hanging leg raise because it focuses on the lower abs. The reason I like this exercise is that people can focus hard on their abs and take out any swinging from their hips.  If you watch most people performing the hanging leg raise, they’re swinging back and forth and certainly not making a meaningful contraction. If this sounds like you then starting with the reverse crunch is essential.

Place the bench at a 30-degree incline, lie on your back with your hands over head holding onto the bench. Bring your knees up until your thighs are bent at right angles. This is the start and end position of the exercise, and in between there should be no swinging at all. The objective is to lift your knees to your chest, flexing your abdominals as hard as you can. As you lower your legs, the tension should be placed maximally on your abs at all times. Done right  you’ll find this exercise very hard indeed, and you’ll see why I use it prior to the hanging leg raise.

The right reps and tempo

When it comes to training frequency I get most people to train their abs at least twice per week. Beginners will do mainly foundational exercises, while advanced clients and athletes will perform the more advanced versions. For rep ranges, most people aren’t strong enough to train their abs properly for high-rep sets. I like to always start off with three or four sets in the 10 to 12 rep range, so long as they can keep 100% tension on their abs. And I keep the tempo pretty slow: I’m a big fan of tempos around 3030 or 2020 when training abs. Using slow tempos ensures pure focus on the abs through the concentric and eccentric phase of each movement.

You need to get lean

The truth is that you will only start to see your abs when you are lean enough.  It’s common for many people train their abs year round and never get a six-pack, because it’s covered in a layer of belly fat. If you’re going to put so much effort into training your abs, put the same level of effort into getting lean, otherwise you’ll never get to see all your hard work in the gym pay off.

 Develop The RIGHT Attitude First!

You must accept the fact that fat loss is difficult. Remember, fat loss (removing the fat from your midsection) is the most important element in achieving your six-pack or tightly sculpted midsection. So, you must accept that fat loss is hard, because when you do you will approach your fat loss training and abdominal development much more seriously and begin to focus on what you need to do in order to achieve your goals.

Too many people assume that they should be able to develop great abs because they go to the gym 3-4 times per week and work hard, doing lots of direct ab work, yet the rest of the week they don’t address other areas of their life that will impact on their physiques, such as nutrition, adequate sleep, stress, etc. These are people who haven’t developed the right mindset and people who aren’t taking their fat loss and abdominal development goals seriously enough. Nothing comes easy, and going to the gym and training hard 3-4 times a week, doing lots of crunches just isn’t going to cut it.

Wednesday, April 26, 2017

3 Triceps Exercises For Mass

Training hard means you’re pushing the weights every workout and you get after it.  Training smart is sometims a little more difficult to accept.  Training smart means you’re picking the right exercises for you and you’re not being restricted to what everyone else is doing.

A good coach is going to take you off benching with a barbell if your technique is bad or it’s causing some pain in your shoulders.  While your boys are hitting bench, you’re hitting neutral grip bench or dumbbells or a Swiss bar.  That is absolutely fine.  In fact, it’s really smart.  The goal is to get stronger and stay healthy.  Not beat your body up and force your joints outside of their limitations with certain exercises.  There’s always a different bar and there’s always a different exercise.

Close Grip Bench Press

Do you start your upper body pushing day with bench press? Once you’ve finished your flat bench press workout, try a couple of sets of close-gripped bench pressing to warm up your triceps.

A normal bench press grip – with your index fingers positioned on the inner edge of the bar’s grip – spreads the load evenly across your triceps and pectorals. The closer your grip gets, the more weight is transferred from your chest to your triceps.

Keep the weight as heavy as you can handle and focus on keeping your elbows close to your upper body. This exercise targets all three of your tricep heads, making it an excellent warm-up before you start performing triceps isolation exercises.


Change your stance slightly and the good old push-up becomes an excellent exercise for building big triceps. Instead of keeping your hands at shoulder width, bring them closer together so that your index fingers touch for a special triceps push-up.

Close grip push-ups force your triceps to press your entire bodyweight up from the ground. Although they’re not the hardest triceps exercise, they’re a great choice for pumping blood into your triceps after a heavy bench press or dips routine.

Start with sets of ten push-ups, then increase reps and sets as your triceps become stronger. Leave push-ups until the end of your workout, as you’ll get better results from focusing on pressing exercises at the start of your training routine.

 lying Ez bar Triceps Extension

Hold EZ bar at the inner hand placements with palms facing away from you. Extend your arms straight up towards the ceiling and keep your elbows soft.
Bend your elbows to 90 degrees and bring the bar down towards your forehead. Try your elbows to stay in a fixed position directly above your shoulders and press the bar back up into your starting position.
Be focused and do not allow your elbows to rotate out to the side. Keep your elbows close as much as you can to the body.


Tuesday, April 25, 2017

Do Ab Exercises Help You Burn Belly Fat?Discover

Most of us want to lose belly fat and build sexy abs, but sadly, most people go about it the wrong way. By that I mean, most people crank out thousands of crunches, sit-ups and other ab exercises that do little to burn belly fat while placing increased stress on the lower back.

You can think of your abs as a beautiful window and the layer of fat covering your abs (and you have one) as a set of curtains. You can't see the window until you get rid of that curtain. The reason crunches can't do that for you is because they're simply too small a movement to burn many calories, and you need to burn calories to finally shed that belly fat.

If you're going to work your abs, you might as well work them in a way that will accomplish that for you, instead of doing one thing (like cardio) to burn calories and another (like crunches) to work your abs.

So you’ve probably been working out a lot and regularly doing ab workouts, and each of your other muscle groups has grown, but those motherf**king abs are just not showing up. Basically, abs are something which you can’t see unless you lower your body fat percentage to an appropriate level.

That’s right, you do have abs, the real problem lies with your subcutaneous fat. You may have the best abs in the world, but if your body fat percentage is too high, you just can’t see them.

The Best Exercises For Fat Loss

One reason why targeted fat loss does not work is because muscle cells cannot use the fat contained in fat cells directly.

Fat mass needs to be broken down before it can enter the bloodstream. This fat can come from anywhere in the body, and not just from the body part being exercised.

Additionally, doing sit-ups and crunches isn’t particularly effective for burning calories.

Regular, whole-body exercises will speed up your metabolism and burn calories and fat. Aerobic exercise (cardio) may also be effective at targeting visceral belly fat (21).

Intensity plays a role as well. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training (22, 23).

Additionally, you need to exercise often if you want to achieve significant results (24).

For example, do moderate-intensity cardio for 30 minutes, five days a week, or high-intensity cardio for 20 minutes, three days a week (25).

The muscle changes that take place in response to exercise also promote fat loss. In other words, the more muscle mass you build, the more fat you will burn (22).

Combining Multiple Types of Exercise May Be Effective

High-intensity intermittent exercise (HIIE) is another approach that has been shown to reduce body fat more efficiently than standard aerobic exercise (22, 26, 27, 28).

HIIE is a type of interval training that combines short bouts of high-intensity exercise followed by slightly longer but less intense recovery periods (26).

Aspects of HIIE that make it effective include appetite suppression and greater fat burning during and after exercise (27).

Furthermore, combining resistance training and aerobic exercise been shown to be more effective than aerobic exercise alone (29, 30).

Even if you don’t want to do HIIE or resistance training, studies have shown that just regular brisk walks can also effectively reduce belly fat and total body fat (31, 32).


Monday, April 24, 2017

The Ultimate Forearm Workout & The 6 Best Forearm Exercises for Popeye Arms

From a purely cosmetic angle, lagging forearms can kill the overall look of your arms. Sure, there are certain bluffs that can be employed to offset that imbalance like wearing sleeveless shirts and tank tops as often as possible. However, up here in the true north, those with poor forearm development are eventually left with a choice – look like a fool and get hypothermia in December or do something about it. 

From a performance angle, both in and out of the weight room, grip and forearm strength can do a lot of good. Whether you’re a domestic worker, or a mixed martial artist, having claws of death puts you one step ahead when carrying loads, grappling with an opponent or performing submission holds. All this being said, here are a few tricks that are sure to make your forearms more impressive in terms of both looks and functionality.

The Best Forearm Exercises

Loaded Carries
Trap bar carry
Reverse thumbless preacher curl
Farmers walk/static Hold
Palms-up over-bench wrist curl
Hammer Curls

routine out:


Chest with oversized grips


Back and barbell holds


Arms with oversized grips


Shoulders with oversized grips


Legs with plate pinches


Rest and hand exerciser


Rest and hand exerciser

Sunday, April 23, 2017

6 Best Exercises to Lose Weight Fast

When you're working out several times a week to get fit and lose weight, you want a routine that offers maximum results in the minimum amount of time. Exercise scientists have been hard at work on this particular issue, and now years of research indicates that the following 6 moves—done properly—are all you need to achieve the slim, taut body you're after.


Push-ups is among the most popular weight loss exercises. The fact however is that they've to be done correctly to yield positive results. Push-ups strengthen the shoulders, triceps and the chest areas.

Barbell Squat

With your feet firmly planted on the floor shoulder-width apart, rest a racked barbell comfortably on the upper portion of the back — not the neck. Grasp the bar approx. one foot outside the shoulders and step outwards from the barbell rack. Draw your shoulders back and tighten the core, and slowly squat downwards until your quads are parallel with the ground. Powerfully accelerate upwards to a full standing position, pause for one second, and repeat.
Maintain strong posture throughout each squat and do NOT arch your back, as this can cause back injury.

Abdominal crunches

Abdominal crunches target the abs and are very helpful in losing belly fat fast. They can be a bit uncomfortable during the first few days, but become easier as you get wont to a routine.
Bent-over rows

Rows as an exercise are helpful in working out and toning major muscles specially those that are located about the upper part of the back. They're too amazing selections for working the biceps. Apart from helping in weight loss, they tone you up.



Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.


Keeping it simple and fighting your bodyweight is the ideal challenge to burn fat. You don’t lose any time heading to the weights rack, meaning you’ll keep your heart rate up and your body burning.

Clean and Press


Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back.


It works your entire body, it’s intense and – here’s the best bit –it optimise your hormones to detonate body fat. It’ll also push your lactic acid levels through the roof, reducing your oestrogen and better regulate your insulin.A


Saturday, April 22, 2017

Best 6 Exercises To Build The Upper Chest

The upper chest is the most stubborn chest area to grow, meaning that it needs plenty of extra stimulation, compared to the mid and lower pecs which get more action due to their involvement in many upper body exercises. Therefore, achieving a balanced, full look of the upper body, requires focusing a big part of your chest training on movement that effectively work the upper chest. Needless to mention, increased size and strength in the upper chest is not only going to improve your aesthetics – more importantly, it will translate to increased strength in all of your major lifts.

You’ve probably tried to push your upper pecs to grow with the help of incline barbell/dumbbell presses, incline cable flies and similar machine exercises, but since you’re reading this article, we can assume that you’re doing some wrong. The truth is that these basic movements are all you need for stellar chest growth, but you need to learn how to use them in a way that unlocks their full potential.

Here are the 6 best exercises for a complete upper chest attack and how to perform them for maximum gains!

1 Incline Cable Fly
2 The Landmine Chest Press
3 Incline Barbell Bench Press
4 Incline Dumbbell Bench Press
5 Flat Barbell Bench Press
6 Incline hammer strength machine

What I want you to do over the next 8 weeks is perform the following upper chest workout once every 5 – 7 days:

Incline Barbell Bench Press

Warm up and 3 sets of 4 – 6 reps

Incline Dumbbell Bench Press

3 sets of 4 – 6 reps

Flat Barbell Bench Press

3 sets of 4 – 6 reps


Dips (Chest Version)

3 sets to failure

Friday, April 21, 2017

12-Minute HIIT Workout toTarget Arms

Turning your arm workout into a high-intensity interval session makes the most of your time in the gym, both with a shorter bout overall (just 15 minutes!) and by adding even more value to those single-joint moves like curls and tricep extensions.

“The moves in this workout are designed to maximize fat burn while targeting specific muscle groups in the upper body for optimum results,” says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida.

Choose dumbbells that you can safely move with good form for the full minute of each strength move.

1 minute jump rope

1 minute walking planks

1 minute jump rope

1 minute tricep dips

1 minute jump rope

1 minute bicep curls

1 minute jump rope

1 minute overhead press

1 minute jump rope

1 minute hammer curls

1 minute alternating overhead press

Thursday, April 20, 2017

12 Foods to Mix With Protein Powder

Protein powder is a popular go-to after a workout: Put in a shaker cup, add water, shake, and you have a portable drink to revitalize your muscles and energy. Or add it to a blender with milk, fruit, greens, nut butter, or other fun add-ins, and it’s an anytime snack or meal replacement. (And a delicious one at that.)

But the supplement isn’t only for liquids—it can also be used to make a variety of dishes, from muffins and cupcakes to burgers and lasagna to dips and doughnuts and more! Check out these protein powder recipes (use your favorite powder if you don’t like the one called for), and experience how delicious it is to take a break from the shaker cup!

1 -Milk – Just use milk instead of water for more flavor, more thickness, and more calories. Try goat’s milk for an extra health kick.

2 -Cream – Use instead of milk or water for way more flavor and calories.

3 -Fruit – Blend it up and it’s called a fruit smoothie. Try strawberries and bananas. Add fruit to just about all of these other recipes. Fruit adds vitamins, minerals, and antioxidants so don’t hesitate to add it to anything.

4 -Nuts – Mix or blend with walnuts, almonds, pecans, and sunflower seeds. Adds healthy fats and a nutty aftertaste to everything. You could probably use peanuts too, but honestly peanuts aren’t that great for you.

5 -All Natural Peanut Butter – Use peanut butter to make Peanut Butter Protein Balls using this recipe. These are so good.

6 -Oatmeal – Make strawberry or chocolate protein oatmeal for a high fiber breakfast. I have also added 1/4 cup of raw oatmeal to a plain chocolate protein shake.

7 -Eggs and Egg Whites – Mix unflavored protein powder into any recipe that is primarily made with eggs. From what I understand, cooking the protein powder somewhat denatures the protein, making it less useful to your body, but it’s better than no protein at all. Fact: nearly all macronutrient enzymes are in some way compromised at heats in excess of 160 degrees C.

8 -Mashed Potatoes – Once again you’ll need to use unflavored protein powder, but it will make you feel so much better about eating your mashed potatoes. Add a splash of milk or cream if the potatoes become too thick.

9 -Sweeteners – Add any type of syrup if you don’t care about carbs, and add any type of artificial sweetener (I prefer Splenda) if you want to avoid sweetening your protein with sugar.

10-Coffee – The secret is to mix up a scoop of protein with milk, then add the milk concoction to your coffee.

11 -Protein Pumpkin Pie Chia Pudding  – A great recipe to make ahead and enjoy the next morning, this nutritious pudding tastes more like dessert than a healthy morning meal. It’s got energy-boosting chia seeds, vitamin A-rich pumpkin, almond butter, and loads of spices. It’ll keep for several days in the refrigerator, so make an extra batch for busy days.

12 -Protein Crepes  – Whether you like sweet or savory, there’s a portein-filled crepe for you to chow down on! The batter cooks in just minutes and is ready to be stuffed with your favorite fillings before you know it. We love using Nutella and fresh fruit for a sweet version or an egg scrambled with veggies for a savory kind.


Wednesday, April 19, 2017

Get Huge Arms in no Time with this Workout

Many athletes and strength coaches question the effectiveness of arm training. For quite some time, arm training has been completely frowned upon. Yes, you should focus more strongly on pillar development—i.e, your hips, core and shoulders—and your arms should not take up the majority of your training. That said, I believe that there is a place for direct biceps and triceps training in a well-rounded athletic development program.

Weekly gym-based training time with our athletes comes at a premium, so it's important to train the arms in an effective and efficient way. Compared to the big foundational compound movements like the Squat, Press and Hip Hinge, the arms play a minor role in overall athletic development and sport-specific skill enhancement. The arms usually receive ample amounts of strength training stimulus from the big movements. But athletes often lack a metabolic stress-based training stimulus—a.k.a. the pump effect.

Below is a brief description of the exercises to get you started. Most of you will be familiar with these exercises.


Tricep Pushdowns (v bar or rope)- Attach a v bar to a high pulley. Next, grab the bar with an overhand grip, making sure your thumbs are slightly higher than your pinky fingers. Keeping your elbows tight at your sides, push the bar down until your arms are straight. Pause before slowly returning to the start position.
Decline Skull Crusher- Position yourself in the decline bench and place the barbell on your thighs. You will grab the bar with an overhand grip, keeping your hands approximately 8-12 inches apart. Lie back on the bench as you extend your arms straight up to the ceiling. Make sure to keep the elbows bent slightly, slowly touch the bar to your forehead before pressing the bar back to the start position.
Close Grip Bench Press- Grasp the bar with an overhand grip again placing your hands 8-12 inches apart. Unrack the weight and keep your elbows tucked at your sides, ‘slowly’ lower the bar to the low chest before pushing the bar forcefully back to the start position.
Seated Overhead DB Extension- Position yourself in the seated position on an upright bench. Extend dumbbells behind the top of your head, with the dumbells oriented vertically. Flex your elbows and the lower the weight behind your head until your arms are bent 90 degrees. Extend the elbows and flex your triceps to press the dumbbells back to the starting position.


Standing Barbell Curls- Grab the bar with an underhand grip. Place your hands just outside of your thighs and keep your elbows tucked at the sides. Curl the barbell slowly without swinging your body, squeeze at the top and then slowly lower to the start position.
Standing Hammer Curls- Hold a pair of dumbbells at your sides, your palms should face your body. Keep your elbows tight at your sides and curl each dumbbell up, you can alternate each arm or do them together. Squeeze and hold at the top of the movement before returning to the start position.
Cable Curls- Grab a straight bar cable attachment with an underhand grip. Place your hands just outside of your thighs and keep your elbows tucked at the sides. Curl the cable slowly up to your chest without swinging your body, squeeze at the top and then slowly lower to the start position.
Reverse-Grip EZ Bar Curls- Hold an EZ bar with an overhand/pronated grip at about shoulder width. Keeping your upper arms against your sides, curl the bar towards your chest until arms are fully contracted. Slowly lower the weight back to starting position.


Perform these in a superset fashion (A→B) to increase intensity and blood flow to the muscles. Thus, supersets are great for arm training since the biceps antagonize the triceps. Once you’ve completed three sets of the first superset exercises, move onto the second superset and so forth.


Exercise                                              Sets    Rep Goal
 Triceps Pushdowns (A1)                     3         8-12
 Decline Skullcrushers (A2)                 3         8-12
 Close Grip Bench Press (A3)               3         8-12
 Seated Overhead DB Extension (A4)  3        8-12


Exercise                                             Sets             Rep  Goal
 Standing Barbell Curl (B1)               3                   8-12
 Standing DB Hammer Curl (B2)      3                   8-12
 Cable Curl (B3)                                  3                   8-12
 Reverse-Grip EZ Bar Curl (B4)          3                  8-12

Tuesday, April 18, 2017

The Importance Of Creatine In Building Lean Muscle

Creatine is a metabolite produced in the body that is composed of three  amino acids: l-methionine, l-arginine and l-glycine. About 95 percent of the concentration is found in skeletal muscle in two forms: creatine phosphate and free chemically unbound creatine. The other 5 percent of the creatine stored in the body is found in the brain, heart and testes. The body of a sedentary person metabolizes an average of 2 grams of creatine a day.

Bodybuilders, because of their high-intensity training, metabolize higher amounts than that.

Creatine is generally found in red meats and to some extent in certain types of fish. But it would be hard to get the amount of creatine necessary for performance enhancement from food because even though 2.2 pounds of red meat or tuna contain about 4 to 5 grams of creatine, the compound is destroyed with cooking. Therefore, the best way to get creatine is by taking it as a supplement.

Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.

From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.

Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.

Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.

Monday, April 17, 2017

The 12 Vegetables Highest In Protein

Maybe you're jumping on the vegan bandwagon, trying to lighten your carbon footprint, or simply scaling back on meat because you're sketched out by the factory-farmed stuff. Whatever your reason, relying less on animal products can be a great first step in upping your intake of nutrient-rich whole foods and crowding out overly processed crap. But how are you going to get enough protein? Don't sweat it—we did the math for you. Here, we've ranked 12 of the highest-protein veggies, legumes, and minimally processed meat alternatives, like tempeh, for your convenience.


You might already know spinach as a popular "super food", but now you can eat it knowing that it is also a great source of protein, too. This vegetable is loaded with vitamins, minerals and antioxidants and within that deep dark green color is also plenty of protein.


Not only are peas one of my favorite kitchen additions, but they are an excellent source of protein. Peas can be enjoyed fresh or frozen and have some of the highest protein available of any vegetable. So, next time you are looking for a little protein boost, remember to add in a handful of peas to your meal.

Organic Edamame

Protein: 18 g per 1-cup serving (cooked)
Talk about healthiest appetizer ever—just a cup's worth of edamame (or cooked soybeans) packs a huge protein punch. Be sure to pick an organic variety, though, as most soybeans in the US are genetically modified and heavily treated with pesticides. Try edamame in this stir-fry: Edamame with Asparagus, Scallions, and Egg.


Protein: 6 g per ½-cup serving
Permission to eat all the hummus—well, maybe not all of it, but chickpeas' combo of protein and fiber make for one healthy dip. Try it slathered on sandwich bread in place of mayo, or serve up one of these four ridiculously tasty hummus recipes with veggie slices.


Protein, per 1 cup: 0.82 grams

While eating eggplant won’t be listed as one of the 25 Weight Loss Tips From The World's Fittest Men as it’s fairly low in the protein department, it’s still a great addition to your diet. The purple plant is packed with powerful antioxidants called anthocyanins that provide neuroprotective benefits like bolstering short-term memory.


Protein, per 1 cup (cooked): 2.47 grams
Protein, per 1 cup (raw): 0.68 grams

You’ll soon see that kale has more protein than the next veggie, but we docked it a spot because the majority of dieters eats this leafy green raw. In which case, you’ll only get a measly half a gram of protein out of a cup. To up your muscle-building power, we’d recommend adding some chickpeas to your next kale salad.


Protein: 4 g in 1 medium white potato
Another stealth source of protein! Despite having a reputation for being pretty much devoid of all nutrition, a medium-sized spud actually contains 4 g of protein, along with about 20% of the recommended daily intake of heart-healthy potassium. Need some fun topping ideas?


Protein: 2 g per ½-cup serving (cooked)
Broccoli's not only an awesome source of fiber, its protein content is surprising, too (for a veggie anyway). And you can't go wrong with a vegetable that's been proven to deliver cancer-fighting compounds like sulforaphane. Up your intake with this Broccoli Peanut Salad, which combines two protein-packed plants in one simple recipe.

ild Rice

Protein amount: 7 grams in one cup cooked serving

Wild rice is one of grains richest in protein and whenever you are at a doubt what grain to eat you should always opt for white rice. It has a chewy and nutty texture and can be very satiating. You could try making a casserole with it and add goat cheese and cranberries.


Not only are asparagus high in protein, but they also assist your body with detoxification. Asparagus are also high in fiber, which fills you up and leaves you feeling satisfied and satiated after eating.

 Brussels Sprouts

Protein: 2 g per ½-cup serving
These little green guys get a bad rap in the taste department—especially the frozen variety—but they're actually nutritional superstars. In addition to protein, brussels sprouts pack hefty doses of potassium and vitamin K.

 Lima Beans

Protein amount: 8 grams in a half-cup cooked serving

Lima beans have been very common in our meals when we were kids. But that’s no reason to neglect them as an adult. Besides having high amounts of protein, lima beans are also rich in the amino acid leucine, which plays a major role in the protein synthesis in muscle tissue in adults.

Sunday, April 16, 2017

Program to get larger arms fast

Admit it – you're not satisfied with the size of your arms.

Despite the rainbow of medium-sized UnderArmour shirts that you wear to the mall in a valiant effort to impress the high school girls, you're not fooling anyone, least of all yourself.

You're not alone. Poll a hundred meatheads and it's unlikely you'll find a single lifter who's satisfied with his arm development. The fact is, hundreds of thousands of lifters grew up admiring Arnold's guns and aspired to one day achieve his level of jaw-dropping arm-growth – to no avail. Sadly, most lifters just don't ever obtain impressive arm development.

There's one rule of Big-Arms Training: You must focus on getting stronger at compound exercises. And when we say compound movements, we mean exactly that; exercises that involve multiple joints, allow you to use the most external load, and give you the most bang for-your-gettin-gunny-buck.

  program for bigger arms :

Day 1: Chest and Triceps
Day 2:Back and Biceps
Day 3: Shoulders and legs
Day 4:Biceps and triceps(arms)

How to make it better i want to get bigfer arms w/1month!


Saturday, April 15, 2017

Best Protein Foods You Can Eat Before Workout?

Ample energy and a steady stomach are two keys to a great workout. But people often skip pre-exercise meals due to lack of time or not knowing what to eat, says Manuel Villacorta, registered dietitian and spokesperson for the American Dietetic Association. No more excuses: These tummy-friendly options have ideal amounts of carbs and protein to keep you fueled, and they're easy to prepare on-the-fly.

A whole-wheat bagel with jam: "Simple carbs burn quickly, like paper, while complex carbs burn like wood and take a little longer to provide energy," Villacorta says. An easy-to-digest whole-grain bagel with jam or a drizzle of honey combines both types of carbs—a perfect way to fuel your workout from start to finish, he says.

Protein shake with added carbs: Premade protein shake mixes are an easy on-the-go snack, and a good way to reap protein's benefits while adding carbs to stay energized. Aim for a 4:1 carb-to-protein ratio with 10 to 20 grams of protein, advises Skyler Meine, strength and conditioning specialist and cofounder of IdealShape, a Utah-based fitness company. He recommends starting with a shake base of juice or water (milk can cause mucous), then adding oats and a banana or other fruit to provide carbs.

Egg whites have a substantially higher quality protein than whey and once devoured they cause a speedy amino corrosive spike in your blood expected to manufacture muscle. A decent decision for a dinner is cook an omelet containing egg whites as it were. There’s no compelling reason to air out many eggs. You can discover prepackaged egg whites in containers in all markets. You can likewise bring the feast with you while going to work or going in a plastic compartment, keep it in the cooler and warmth it in the microwave before working out.

There’s likewise the alternative of picking lean meats, ideally boneless and skinless, similar to chicken bosom, turkey, and fish. The protein in these foods isn’t as quick engrossing as the one in egg whites and they can have a solid taste and smell if bubbled, so take a stab at cooking them on a grill or broil them in a skillet with some butter.

Sautéing the meat or singing it makes the skin somewhat rugged which moderates its processing. You can build the absorption rate by cutting the chicken into little lumps, making them all the more effortlessly chewable and enhancing the adequacy of proteins required in the assimilation procedure. It is critical that the meat is lean. The fat in meat defers the discharging of the stomach and reductions the rate of assimilation. This implies the supplements in the foods processed are discharged gradually in the digestive organs instead of them being discharged quickly as is required before working out.

If you can't wait more than 45 minutes between meal and workout, it's better to have a small snack than exercise on an empty stomach, Villacorta says. Have an easily digestible, simple-carb snack like yogurt or fruit, and eat a full meal after exercising.

Friday, April 14, 2017

4 Techniques You Can Use For Growth Leg

Legs are the often neglected part of the physique, so when you set yourself apart and devote time and attention to training these major muscles, it won’t go unnoticed.

The great thing about leg training is that because it is so intense, you’ll be giving yourself a cardiovascular workout with each set you do and on top of that, you’ll be stimulating a greater release of the primary muscle building hormones, testosterone and growth hormone.

Simply put, leg training should not be skipped. If you want to take your leg training up a notch, here are four techniques that you can use for superior growth and development.

Love The Leg Press

Leg presses can also emphasize the quads, but you'll want to follow the same rationale about keeping your feet low on the sled. Sure, it's harder than using a higher foot position, but if you're looking to zero-in on the quads, keep it low.

You can use a closer foot position to target the outer quads to a greater degree. Use a wider stance to work the inner thigh and more thoroughly exhaust all areas of your quads.

Switch Up Your Foot Position

Another quick way to bring on superior results is to simply adjust your foot placement while doing your major exercises.

If you use a narrow stance squat when doing the hack squat or leg press for instance, you’ll work your outer quad sweep to a greater degree. On the other hand, place the legs up towards the top of the foot platform and you’ll be feeling it in your glutes as the set progresses onward.

Reverse that and place them low on the platform and you can rest assured your quads will be in for a workout.

One small change like this can make a big difference on the results you see and give the body the shock it may need to see superior results.

The Meat & Spuds

Nothing compares to squats for leg size. While other exercises certainly have merit, squats will form the core of your workouts.

However, while I was certainly born to squat – wide hips and short femurs – it isn't necessary to go completely rock bottom on every set of squats you do. My preferred approach is to vary squatting depth – some weeks squatting just to parallel, others well below.

Variation is a good thing – just ask Louie Simmons of Westside Barbell. When I trained there, we'd move the height of the box down an inch every week to help build flexibility. We would also vary our stances, as wider squats help develop hip and groin flexibility.

I also like to vary the bar used with squats. Different bars recruit the quads and hamstrings to varying degrees. (If you're lucky enough to have a safety squat bar, get it ready for action!)

Split Up Your Leg Day

Finally, last but not least, you might want to consider splitting your leg day up for superior growth and progression. If you are really training legs seriously, it can be hard to devote enough focus to the posterior chain when hitting your squats and all the other quad predominant movements.

Schedule a day where you do front or high bar squats along with your lunges, split squats, and leg extensions and then a second leg day of the week where you do low bar back squats, stiff legged deadlifts, hamstring curls, and glute bridges.

This will help ensure that you are fresh for each major muscle group and one group never suffers due to lack of focus.

Keep these four techniques in mind next time you step into the gym for leg day. By implementing these, you can ensure that you see maximum growth and strength progression.

Thursday, April 13, 2017

4 Advanced Techniques To Shred Your Abs

Obtaining a six-pack doesn’t happen overnight, but that doesn’t mean it can’t be accomplished! For your abs to appear, you must minimize your body fat. The key to minimizing body fat is a healthy diet and smart workout routine. This blog will shed light on three abdominal exercises to help shred your abs.

Before we talk about the for techniques moves to shred your abs, we will discuss the muscles that make up your abs. The first muscle is the rectus abdominis, it’s the muscle we think of when imaging a great looking midsection. However, two other muscles make up your abs: the transverse abdominis and the obliques. The transverse abdominis is located behind the rectus abdominis and isn’t visible, but it can help develop your abs and strengthen your core. Obliques allow us to move in numerous directions and support the core during common motions and heavy lifting.

Generations of humans have been experimenting to find the ultimate shredded abs formula.

Many have tried, many have failed, but a few determined ones actually succeeded. It's your turn to use the tips on yourself. May the force be with you.

Hanging Ab Raise - Straight Leg

Next, find yourself a rack to hang from or anything else that will safely hold your body weight to perform a hanging ab raise. Place your grip slightly wider than shoulder width on the handles of the rack (or, whichever hand position is most comfortable). Then, with your legs straight, feet flexed and your lats and core engaged, perform one rep by lifting your legs up. Perform 15 reps for 4 sets at this cadence.

 Lose the extra fat

Work your whole body. Push yourself with every workout. Sweat. The cardio routines in the Madbarz app are designed to help you achieve that goal. It's important to keep it high intensity, the more effort you put in, the more energy you will use from your fat stores.

If you run out of ideas, you can always sprint. A high intensity sprint training can boost your metabolism for the whole day. And don't forget - every step during a sprint workout engages your abdominals, too.

Pro tip: Make your legs tired. The legs are the biggest muscle group in our body. After a tough leg exercise, your body needs more energy to recover and if your diet is clean, you'll be burning the extra fat just like that.

Bicycle & Cross Crunch

(2-3 sets 20-30 reps)

The normal crunch exercise is arguably the least effective way to work your abs and can actually hurt you more than help you. However, the bicycle and cross crunch are a great alternative to the normal crunch exercise.

The bicycle crunch shreds your abs more than the regular crunch. To make the bicycle crunch more difficult, you can use a medicine ball and crunch up as you move the ball in a figure-eight pattern in and out of your legs. Again, the bicycle crunch targets all three key muscles in your abs.

The cross crunch is also a great alternative to the normal crunch. A cross crunch consists of lying on your back with arms and legs diagonally out so that your body is in the shape of an “X”. Keep your arms and legs straight; bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck and shoulders off the ground. The cross crunch works the key areas of your abdominals, making it a great move to shred your abs.

The key to abdominal exercises is to focus on quality over quantity. Too many ab exercises can actually harm your body. On the other hand, slow and focused exercises can do wonders for your abs. Practice these three exercises to shred your abs and reach your fitness goals!

The Plank

(2-3 sets of 30-60 seconds)

The plank is a great abdominal exercise because it works the entire core. This exercise will stimulate all muscles in your abs more than other abdominal exercises. If you find the plank move too easy, then make it more difficult by widening your feet and reaching forward with your hands. When you reach forward, be sure not to tilt from your hips. For an even tougher challenge, rotate bringing your knees up toward your elbows.

Wednesday, April 12, 2017

Five & Day Bodybuilding Schedule for Men

The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine.


Train your legs on the first day of the week. The reason for this is two-fold: first, leg training will be your hardest workout, so you should do it when your energy levels are high. Second, many people choose to bench press on a Monday, which means you likely won't have to queue for the squat rack.

Start your workout with five sets of five heavy squats. According to Charles Poliquin, owner of the Poliquin Performance Center for elite athletes, rumors that squats are bad for your knees or back are untrue. However, to prevent injury, you must do them with proper form. After squats, perform leg presses, hamstring curls and calf raises, for four to six sets of eight to 20 repetitions each.


Bodybuilders typically train the muscles opposing the chest during the second workout of the week. This collection of several muscles is located throughout the back region. To train the outermost back muscles, you need to perform pullups, pulldowns, bent-over rows, T-bar rows and cable rows. To target the innermost back muscles, do back extensions, hyperextensions and deadlifts. Perform four exercises for the outermost back muscles and two for the innermost muscles.


Go to any gym and you are sure to find at least a few bodybuilders training their chest on Mondays, which is typically the first training day of the classic bodybuilding routine. In fact, Monday's have been jokingly deemed as "National Chest Day," due to this. Continue the tradition by doing bench presses and flyes using incline, flat and decline benches to work the chest from the top down. Another excellent exercise for the chest is the cable crossover. You should include three to four of these exercises during each chest workout.


Begin your shoulder workout with a standing military press. Use strict form for all your sets except your last one. On the last set, perform as many strict presses as you can, then do a few extra reps as push presses -- using your legs to help drive the weight up. Finish your workout with a few sets of lateral raises, reverse flyes and barbell shrugs. Use light to moderate weights for all of these, with a slow tempo, and hold each repetition in the top position for one to two seconds.


Your arm workout will be the least physically demanding, so save it until the end of the week. To get an efficient workout, superset your biceps and triceps exercises. This means performing a set for your biceps then immediately doing a set for your triceps, resting and then repeating. Include two biceps exercises -- one using dumbbells and one using a barbell -- and two triceps exercises. One of these should be a pressing movement like a close grip bench press or parallel bar dip, and one should be an extension movement, like a skullcrusher or pushdown.

Monday, April 10, 2017

A Beginners Guide To Leg Workouts

Beginners perform fewer exercises and sets per workout so as not to overtrain. A beginner leg workout includes exercises for the thighs and lower legs, but not multiple exercises for each individual muscle group. Only do this leg workout once per week as a beginner, and work your way up to two leg workouts.

Keep Your Body Well Fuelled

Legs are the largest muscle groups in the body so require a lot of energy. Make sure you consume a meal rich in both protein & in carbohydrates (the body’s main energy source) before training. Once you have finished the workout, replenish your body with a good source of protein, shakes are a great option as they enter the body quickly and are well absorbed.

Stretch/ Warm Up

A good leg workout is very demanding on the body so you want to make sure you get your body as ready as possible for what you are about to do to it. Making sure you are warmed will not only allow you to have a better range of movement when training but can also reduce the chances on an injury.

Don’t skip leg day

Some gym enthusiasts neglect their legs and just focus on upper body training, this can lead to imbalances. Plus having a well built upper body with under developed legs will look out of proportion.
You should develop and strengthen all your leg muscles equally to prevent imbalances in the appearance of the muscles. More importantly it will improve your athletic performances and it will also help to prevent injuries.

Leg Workouts

This first home leg workout can be performed without any equipment, however dumbbells can be used to add resistance to the exercises.
For the other two workouts you require access to exercise equipment or a gym.
Equipment Needed
Leg Extension Machines – Thigh & Hamstring
Calf Raise Machine or Step

Squat Rack
Leg Press Machine
Beginner Leg Workouts
Home leg workout
Exercise                      Sets              Reps
Lunges                          4         10 each leg
Squats                          4               10
Calf raises                    4               10
Step ups                      3               30

Gym leg workout one (beginner)   
Exercise                                    Sets    Reps
Front thigh leg curls                   3            8 - 10
Rear hamstring leg curls            3            8 - 10
Leg press                                      4            8 - 10
Calf raises                                     3            8 - 10

Gym leg workout two (advanced)   
Exercise                                 Sets         Reps
Squats                                     4            8 - 10
Lunges                                     4       10 each leg
Deadlift                                   4            6 - 8
Calf raises                                4             10
Leg press                                  4            8 - 10

The sets and reps in these workouts are only an example. In the advanced workout you can reduce the sets to 3 as the workout is fairly demanding. I recommend a minimum of 3 sets per exercise for best results.

Sunday, April 9, 2017

5 Tips For A Strong Back

Here’s something that could get you started! Tonight, we’ve got five tips to a strong back.

Today, what are we going to focus on, Brian?

“We’re going to focus on the back, primarily,” trainer Brian Ferrrell said.

How important is it to take care of your back?

“One of the most important things. Your back helps with everything. It helps with your posture as well. So, you see a lot of people that don’t work their back or they have poor posture, they’re slouched over. So, we want to work those back muscles, pull those shoulders back. When you have good posture, you feel better. You’re more fluid throughout.”

this five tips for A strong back

#1. Check Your Grip Pattern

The first thing to check out is what sort of grip pattern you’re using for these workouts. Remember, the wider the grip you use for exercises such as lateral pull-downs, pull-ups, as well as bent over barbell rows, the more lat activation you are going to evoke.

The alternative, the closer the grip, the more mid-back and bicep activation you’ll receive. Determine which is your weak spot and then adjust your grip accordingly. A slight shift in your hand position can make a world of difference.

#2. Strike Balance

Next, make sure that you strike a balance in the exercises you choose. You’ll want to be sure that you include as many horizontal pulling exercises as you do vertical pulling exercises in your routine.

If all you do is go in and perform five sets of bent over rows, single arm rows, and cable rows, you’ll be creating a severe muscular imbalance in no time. Balance out your pull-downs/pull-ups with your rows for better results.

#3. Start With a Deadlift

Being one of the most complex & taxing exercises you should start a back workout with the deadlift when you are fresh and at your strongest. Be modest and train your muscles not your ego with a weight you can handle with good technique. If your back is arched it means the weight is too much and you’re putting stress onto your disks increasing the risk of injury (remember you want to strengthen not weaken your spine).

When getting into position for a deadlift imagine your pelvis is a bucket of water. Pour water out of the front of the bucket by tilting your pelvis forward (sticking you bum out) and bending at the knees. This should put you in the correct bent over position with a straight back and the bar over your toes ready to lift.

#4. Don’t Neglect Core Strength

Core strengthening can help relieve lower back pain. It is an area that people to tend to overlook especially if you only want to look muscular. Unfortunately big muscles are not the be all and end all of strength and good aesthetics. A strong core can be the difference between being strong and being functionally strong & durable.

When a coach refers to having a strong core or spine they refer to the basis of the strength to work around. Simply put core & lower back strength translates throughout the whole body as it becomes the foundation from which all other forms of training should be centred around.

#5. Take a Seat – Latisimus dorsi

After a few sets of heavy deadlifts your lower back will be tired, let it rest before doing any bent over rowing movements by doing your next exercise seated. The lat pull down is the back exercise that most people will recognise. It works your upper, outer back and helps you get that V-shape you’ve always wanted.

The key to this exercise is to lock yourself into position with the leg pads & point your chest up as you pull the bar down towards your upper chest. This will ensure you pull with your back and not just your arms.

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