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


Monday, July 3, 2017

6 Mistakes Beginners Make With the Bench Press

These are my personal observations of the biggest mistakes being made when bench pressing for strength.

This is just a short article on common mistakes beginners (and sometimes more experienced lifters) make with the bench press. The bench press probably the most popular chest exercise and for a good reason, but you should make sure you get it right. Avoid these mistakes and you will see your strength get a nice boost.

1. Not keeping the feet planted on the ground 

 Your feet should be planted firmly on the floor. Flat. Not just lightly planted but driven into the ground like they’re drill bits. Push your feet into the ground hard, especially when lifting the bar up.

2. Grip not tight enough

A second thing to observe is that the barbell often has too much leeway in the palm which leads to instabilities during the lift. The tighter the grip the more control you will have over the bar path and force development throughout the upwards motion.

Ideally, the barbell rests on your palm while your wrists are straight to provide the most stability. A good technique to ensure a tight grip is white knuckling. After you have wrapped your fingers and thumbs around the weight as described in the chapter before, squeeze the bar until your knuckles turn white. You are aiming to make the iron submit not to you not you submit to the iron. Beginners focus too much on moving the bar at all rather than paying attention to the setup before the bar even leaves the racking position. So get in position, press until knuckles are white and unrack the bar for further proceedings.

3. Not building an arch

Arching when doing a bench press is highly debated in terms of health. Some say it has no impact in your vertebrae, some say do. This is a different discussion to be had, but if you want to build a big bench press, you have to know how to build a stable arch to make the most out of the lift.

Most beginners lay flat out on the bench with their lower back fully touching the bench while performing the bench press. This is also OK and will lead to losing out about 10kg – 15kg on the bar from my personal experience.

As long as your tiny ass and shoulders are still touching the bench while pressing, you are within allowed territory for most powerlifting competitions in the world. Therefore building an arch with your back to create maximum force is desirable when you optimise the bench press for strength.

You achieve this by walking your legs in as close as possible to your head while still touching the bench. Most beginners have their feet far out front the power rack. You want your feet to be as closely in as you can possibly manage without snapping your spine. If you want to see some examples for setup Check out my YouTube channel Marathon-Crossfit. 

Thinking of the exercise as lifting the bar up – Yeah, I know you’re supposed to be lifting the bar but you should think of it as you trying to push yourself away from the bar rather than thinking of it as you lifting the bar up. This visualisation technique is a much better way and you’ll be surprised how much of a difference this makes.

4. Using too much momentum

That is a pretty obvious one and relates to how the bench press is performed. If the movement is all over the place with one arm extended quicker than the other, the bar not touching the chest or the upward push being initiated at different points of the lift, you usually do not get the best results in terms of strength.

You should strive to build a full range of motion for the bench press. This means locking the elbows out at full extension of the arms as starting position. Lowering the bar in parallel to the chest from the starting position. Letting the bar rest on the chest for 1 – 2 seconds (also called paused bench press) to kill momentum. Initiating the upward push from the chest up to full lock out and repeating.

If you do touch and go presses you are only selling yourself short in the gym. When there is no attention being paid to keep the bar parallel to the chest you will ingrain imbalances in your body making one or the other hemisphere stronger. This leads to inefficiencies in the movement patterns that will make you lose pounds when you progress to higher weights. In addition, some spotters are not the brightest people on the planet and will grab the higher part of the bar to help. For elite lifters, this easily results and torn or ripped off chest muscles on the weaker side.

Have a clear, controlled, repeatable movement patterns which are efficient and effective. Learn these, automate them and then start to load them with more weight. Otherwise, the sticking points will show later and will be hard to train out as ambitions grow.

5. Not Allowing The Bar To Settle

Pressing the bar straight away is a great way to undo all the progress you’ve made in your technical approach. With extremely heavy weights, immediately pressing the weight can be dangerous as you may not have control over the bar. A better approach is to allow the bar to settle in your hands for approximately 2 seconds.

During this wait, your elbows and traps will compress, pushing you deeper into the bench thus giving your body greater stability. You may also find that the bar will move an inch or two closer to your chest without your arms bending.

6. No Breathing Pattern

This certainly seems to be a strange addition to bench press mistakes doesn’t it? When benching for more than three reps, you still need to take a deep breath on the bar descent and exhale each time you push the bar off your chest. For sets under 3 reps, take a large belly breath as opposed to the normal ‘chest’ breath.

In other words, your shoulders shouldn’t rise when you take a belly breath. This helps keep your body stable under the strain of a maximum effort attempt. Breathing out during the attempt will destabilize your body and may cause you to miss the lift.


Tuesday, June 27, 2017

5 Techniques To Build The Upper Chest

Are you ready to impress people at the gym or at the beach, with a bigger, more muscular Upper chest? By adding more intensity to your exercise regimen, eating plenty of calories to fuel your workouts, and doing exercises that target your pecs, you can build muscle there within a matter of weeks. Whether you seek to become a professional bodybuilder or simply improve your physique, a big, muscular Upper chest is an impressive accomplishment.

Start With A Multijoint Upper-Chest Movement

The simplest and most obvious solution to emphasize your upper pecs is to target them first on chest day. So, instead of starting your workout on the flat bench, start with the incline bench press.

By flipping exercises, you’ll find that you’re significantly stronger and can lift a little more—or do a few more reps with a given weight—than you could when you did an upper-chest move later in your workout. Forcing your upper pec fibers to lift more than they’re accustomed to will set you on the road to making gains.

By all means, since you’ll now be a little stronger on inclines, don’t be afraid to use a slightly more challenging weight. Nothing stalls progress more than choosing a weight you can already handle for 3 sets of 10. If you normally do sets of 8-10 with inclines, do a set or two (after warming up) for 6-8 reps to make those fibers work even harder.

There are benefits to doing either a barbell or dumbbell movement here, and both are good choices. You may find that the following points will help you decide which to opt for as your lead exercise, but you definitely want to steer away from a machine exercise. Your body has to work harder—and harder work equates to more muscle stimulus and growth—with free weights.

Do A Second Upper-Chest Exercise

One way to target a lagging body part is to do more exercises that focus on it. What you do not want to do, however, is simply repeat what you did with the first move.

For instance, let’s say you did an incline barbell press for sets of 8 reps on the first exercise, and now you’re going to do another movement. Which of these would add a different stress to the target muscle?

A: The Smith-machine incline press on an adjustable bench set to the same angle as the fixed-incline barbell press for sets of 8 reps.

B: A dumbbell press with a lower degree of incline than you used on the fixed bench for sets of 10-12 reps.

I hope you chose B. If you want to change the training stimulus to work a target muscle in multiple ways, you should opt for different equipment, change the angle of the bench, and work with a different relative intensity. Just doing a second upper-chest movement isn’t enough unless you’re taking into account all these factors.

Reach Peak Contraction

Although commonly stated I don’t think many amateur bodybuilders/athletes really take this seriously. When you reach the top of that bench press, you squeeze the center of your chest and you squeeze hard.

Most people simply go through the motions and do not really concentrate on that last 5 degrees of motion at the top of the exercise.

Next time you are performing chest exercises, really try to squeeze your chest tight at the top of the contraction phase and hold for 1-3 seconds. Once you have this down (and believe me you most likely don’t) you will see results fast.

Initiate Properly

To complement the last chest exercise tip, it is also just as important, if not more important, to initiate or start the movement right. How often do you contract your chest before you even move the bar/dumbbells? Odds are you don’t and this could be destroying your gains.

Next time you are about to get ready for that upper chest exercise, physically contract before even moving an inch. This will prep your neuromuscular connection and allow you to truly feel the muscle targeted (upper chest) to work efficiently.

Otherwise your other muscle friends will kick in and help the chest too much, thus limiting your upper chest gains.

Do Your Chest Workout After A Rest Day

One last tip on getting a great workout: Target your lagging body part after a rest day on which you’ve eaten clean, taken it easy, and prepared your mind to move some iron. If you’re tired when you get to the gym, you’re probably not going to have a boundary-breaking workout.

Some pre-workout cocktails are great for increasing your focus and intensity, but don’t solely rely on them all the time. Getting enough sleep and eating well are probably the two most important factors in your ability to have a great workout.
Get Up

Ultimately, if your upper pecs are lagging, it would be insane to continue doing what you’re doing and expect any different results. Follow these tips, and you’ll be on the road to building a fuller, more complete chest, starting with your very next workout!

Friday, June 23, 2017

Massive Traps – 6 Exercises Must Do

Tom Hardy is actually a great example of how having huge traps can make you look extremely muscular, even if your other muscle groups aren’t that big.

After all when you’re looking at someone, you’re mainly looking at their face. And with your traps only located a few inches away, it’s a great opportunity to show off your muscularity.

Also not many weight lifters, or even PRO bodybuilders, have GREAT traps (with 90% of them always training chest and arms). So if you do develop monster traps, you’ll really stand out from the crowd.

Traps are actually quite an intimidating muscle group too, as they resemble the same shape of a cobra when it spreads its ‘hood’ – done as a defence mechanism. This can be translated as a polite “Don’t f*ck with me”.

Big traps will make you look ready to pounce on any prey that gets in your way.


During a deadlift, the hips and legs work to lift the bar from the ground. The trapezius muscles (along with other muscles in the back) contract isometrically to keep a straight back. The traps also help you keep your chest up, which is critical to completing the deadlift.

Rack pull shrug

To perform this exercise set the safety pins in the squat rack at knee level. Load the bar with HEAVY weight, 100-120% of your deadlift 1RM. If grip strength is an issue, strap up for this exercise. Try to emulate your deadlift position as closely as you can. Pull the bar up to lockout and then shrug the weight, all in one motion. This will work the traps both isometrically during the rack pull and concentrically during the shrug.

Dumbbell Shrug

I prefer the dumbbell shrug to the barbell shrug, but let’s face it. Most gyms do not have heavy enough dumbbells that allow for us to do the dumbbell variation. This variation of the shrug allows you to get a more natural raise with the traps and definitely puts more tension on the traps.

Face Pull

Whether you perform the face pull on a low pulley, a high pulley or a mid-level pulley, face pulls need to be a routine part of your trap training. These days I focus on the high pulley and the pulley directly in the middle with the latter getting a lot of reps as of late. Stand a couple of feet from the attachment in order to get the optimal angle for trapezius recruitment.

Bent over lateral raises

Stand or sit on a bench, with your knees slightly bent, and hold a suitable weight

dumbbell in each hand. If you are performing standing bent over lateral raises, make sure that your upper body and the torso are almost perpendicular to each other.
The palms of your hands should be facing your body.
Extend your arms laterally on both the sides consecutively, inhaling deeply as you lift the weights with your elbows up. Ideally, the elbows should be at the shoulder height level for an efficient workout.


Take a look at any accomplished Olympic lifter and you will see the effects the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid-trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

Thursday, June 15, 2017

The Benefits Of Bodybuilding

A person’s physical appearance is one of the greatest priorities in 21st century society, and to maintain a pleasing aesthetic can be very stressful.

In order to do this some people will complete rigorous exercise routines combined with healthy, balanced nutritional lifestyles; however, there are those who choose to take supplements instead of changing their lifestyles entirely.  The use of body building supplements is controversial with the supplement bringing many disadvantages, but these pills are also known to present with various advantages as well.  This article will provide information on the benefits of bodybuilding.

1. Better looking body.

That’s the most obvious reason. By regular weight training we can build bigger muscles, burn fat and develop nicer body. When we look better, we feel better. We can impress others with our musculature or attract opposite sex.

2. Strength.

Our everyday life is much easier when we are stronger. We are not getting as tired at work and we can lift heavier objects without a problem. We are harder do defeat in a fight.

3. Increased production of anabolic hormones.

It has been proven that compound exercises like Squat, Deadlift, Bench Press, etc. increase the production of Testosterone and HGH – hormones that transform us from a boy to the man, make us bigger, stronger and more confident.

3. Harder bones and tendons.

Lifting heavier weights (over 70% of our maximum) make our bones and tendons harder and stronger. That’s why we are less likely to develop an injury or have any fractures than any other mortal man.

4. Better posture.

We can spot so many people this days with a round back, lordosis, scoliosis or any different posture problems or muscle imbalances. By regular and proper training, specially our core and back muscles, we can avoid them or fix any disproportion. When our back is straight we appear taller and more attractive.

5. Happiness.

Bodybuilding, as well as any other sort of sport, stimulate our body to produce endorphins – hormones which basically make us feel better, happier and reduce the pain. So it’s a really good option for anybody who is stressed out, suffer from depression or has any other mood swings to start working out.


Monday, June 12, 2017

Top 11 Muscle Building Tips For Vegetarian

I love how often people are intrigued by the fact that I’m pretty jacked and all VEGAN!  Meat eaters are always asking me what the hell do I eat and other vegans always want to know how I’m able to get so shredded and lean on a completely plant-based diet.

Well, here’s a little “top 11 list” for anyone curious about my vegan bodybuilding “ways.”  Compiled below are my top 10 best tips for vegan athletes on building muscle and leaning down without consuming dead animals.  Here goes!

1. Get Sufficient Calories

The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If you don’t take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming.

2. Consume Plenty Of Fruits And Vegetables

Second, be sure that you are taking in plenty of fruits and vegetables. These are going to supply you with a high quality source of nutrients as well as all the antioxidant protection to keep your immune system feeling strong.

3. Don’t Neglect Chickpeas And Legumes

For vegetarians looking to build muscle, one of the key sources of protein they need to be looking into are chickpeas and other legumes. These will also be a good low-fat source of carbohydrates as well and make for a great snack before a hard workout.

4. Swap Rice For Quinoa

If you’re in the habit of always eating brown rice with your meals, swap that up for some quinoa instead. Quinoa tastes much like brown rice (a combination of brown rice and oatmeal) and is higher in overall protein content than the brown rice. On top of that, quinoa is actually a complete source of protein, whereas brown rice is not. This is important for the process of muscle building to take place.

5. Utilize Egg White Or Soy Protein Powders

Fifth, it’s a very wise move to make use of egg white protein powders, if you eat animal by-products, or soy protein powders if not. These will dramatically help to boost your protein intake and are quick and convenient for when you need them. As long as you do make sure to mix them up with other sources of protein, they are definitely a ‘must-have’ for your daily diet.

6. Avoid A Heavy Reliance On Processed Foods

One big mistake that many vegetarians make is relying a great deal on heavy, overly processed foods. Don’t do this. Remember, being vegetarian doesn’t mean you get free range to eat as many high-carb snack foods as you want. You still do definitely have to be eating healthy and making an effort to maintain a fresh diet that contains whole grains, fruits, vegetables, and nuts.

7.  eat a TON of beans.

To all the dudes reading this, how turned on are you right now?  Seriously though, if you’re wanting to build muscle, get on board the chickpea train! They’re high in protein and an awesome low-fat source of carbs.  I usually eat ’em before I work out (and no, doing that is not a “problem” for me.  I’ve never been a big fan of kidney beans to be honest.  My faves are chickpeas, black beans and most recently, aduki beans.

8. I am the protein powder queen!

Supplementing with a good quality plant-based protein powder will dramatically boost your protein intake.  It’s also a super quick and convenient food item to have on hand and while you’re out.  I’m a big fan of
Vega Sport Performance Protein (829g) Vanilla because it’s low in fat & carbs, loaded with protein and has both BCAAs and glutamine in it– which help with recovery and muscle growth.  I’m also a fan of North Coast Naturals‘ plain brown rice protein powder right before a competition because it doesn’t contain any sodium.

9. I don’t eat processed foods very much.

Processed, packaged foods (although delicious) usually mean high-carb, high-fat, high-sugar or all of the above.  I really make an effort to eat a diet that contains a lot of whole grains, nuts and tons of fresh fruits & veggies.

10.  opt for tempeh over tofu.

Tempeh is another awesome protein source that often gets overlooked–perhaps because it’s harder to find than tofu (at least in Canada.)  Unlike tofu, tempeh is fermented. That means the enzymes in it pre-digest the carbs, protein and fat, so it’s easier to digest and full of fiber and antioxidants.

11.  never skimp on “healthy” fats.

Everyone needs essential fatty acids in their diet and well, since I obviously don’t do “fish oil,” I get mine through good ol’ flax seed oil.  I actually like the taste too.  It’s awesome on oatmeal and gives me a hefty boost of both omega 3s and 6s every morning.

Saturday, June 10, 2017

Supplements For Strength Training Pre Workout

When most people think of pre-workout nutrition they think of fluorescent chemicals that get you charging.

But a good quality pre-workout is not about that.

If you are eating a nutrient dense diet of wholefoods you shouldn’t need to rely on stimulants to get you psyched up pre-workout.

Instead your Pre-workout should be determined by your workout goals.

One basic principle that applies to all trainers is to always eat before working out, otherwise the body is likely to hack into your hard earned muscle stores for emergency energy.

Eating some type of protein before training will benefit all trainers because we want to have the bloodstream loaded with amino acids when we get to the gym.

It is most optimal to have this protein based meal at least an hour before your workout so that your body has time to properly digest the food and you can direct maximum blood-flow to your muscles where you need it, you don’t want blood being diverted to the stomach for digestion during a workout.

It is also important when we are training to have a specific goal in mind so that we can be consciously working towards it and know when we are making progress.

Training without a specific goal in mind is like driving your car without a specific destination, we can’t concentrate our effort on getting anywhere and the end result is time wasting and frustration.

For this reason your pre-workout nutrition should be targeted to assist you in what you are trying to achieve in the session.

For example if you are training to lose body fat it would be advantageous to take a fat-mobilising supplement before your workout and if you are training for strength you might benefit from a neural enhancing supplement to improve neural connections.

In this article we will look at just a few of the supplements available for your specific training goal.


Combining Canitine & Omega 3 for Fat Loss

High doses of Omega 3 fish oil combined with Carnitine have been shown to help reduce body fat. This is because Omega 3 increases metabolic rate whilst Carnitine helps deliver the fatty acids for metabolising. Carnitine is key as the fewer fatty acids that get into a cell, the less energy that can be burned. Without taking Carnitine, fatty acids may go into a depository and be stored as fat. Increasing your levels of Carnitine increases fat burning. It also helps provide the cells with the energy they need to raise metabolism. This can result in you having more energy and motivation. Therefore taking Carnitine can help you burn excess fat by raising metabolism and providing the energy and motivation for exercise.


The best pre workout for strength training is a supplement that will boost the activation of your central nervous system.

Acetyl-L-carnitine is an amino acid (a building block for proteins) that is naturally produced in the body. It helps the body produce energy.

Acetyl-L-carnitine helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes..

Caffeine Anhydrous Research demonstrates that this dry form of the stimulant is the best for increasing energy and strength. Taking caffeine helps reduce the perceived pain of lifting weights.


These pre-workout supplements contribute to cell swelling and can be used to assist training for muscle building.

 Creatine drives fluid into your muscle cells, blunting soreness and allowing you to lift heavier for longer. Look for creatine monohydrate, the gold standard of creatines.

Beta-Alanine This amino acid boosts muscular strength and endurance by increasing your body’s levels of carnosine, a small peptide formed of beta-alanine and histidine.

 Cordyceps This Tibetan fungus helps boost immediate strength by contributing to your ATP (adenosine tri-phosphate) cycle. Combine creatine and Cordyceps for greater immediate strength.

Tuesday, June 6, 2017

Build Boulder Shoulders With These 4 Supersets

Shoulder supersets are a highly underutilised, but effective way of overloading your muscles that can lead to a huge boost in muscle growth. Many struggle to pack on shoulder mass, since they do not work them with the volume that they require.

Supersets are simply sets which include 2 exercises performed on after the other. For example: you would perform X reps of exercise 1 and then Y reps of exercise too immediately after.

This workout is specifically designed for your shoulders, using supersets to help you really blow them up, giving you those boulder shoulders you’ve visualised having!


Dumbbell Lateral

As you stand with your feet shoulder-width apart, take a dumbbell in each hand and slightly bend the elbows as the weights hang by your sides, palms facing one another. Bend your upper body forward and allow your hips and knees to bend slightly as well. Raise your arms out to the sides until they are parallel to the ground, maintaining the torso straight and stabile. Lower the weights down and repeat.

Upright Barbell Row

Stand with your feet shoulder-width apart. Pick up a barbell with a narrow grip and row it vertically up until it reaches the top of your chest. Stop when it reaches just below your chin and your forearms and upper arms are squeezed into each other, parallel to the ground. Lower the weight down and repeat.

Recommended Rep Range: 8-12 reps for 3-4 set


Seated Shoulder Press

Set on a bench with it angled 90 degrees. Hold a pair of dumbbells, one in each hand. Raise the weights to either side of your head, resting on your shoulders. Press upwards, straightening your elbows. Ensure you keep a slight bend at the top of the movement and prevent locking out to avoid injury. Slowly lower the weights back down to the starting bottom and repeat the movement.

Front Raises

Stand with your feet shoulder width apart, holding a pair of dumbbells (or a barbell) in each hand. Ensure your palms are facing towards your body. Keeping your elbows straight, raise the weight(s) out in front of you, until they are parallel to the floor. At this point, stop, slowly lower them to the floor and repeat. Ensure you do not swing or use momentum to maximise muscle time under tension.

Recommended Rep Range: 8-12 reps for 3-4 set


Face Pull

Set up a cable with a rope attachment so that it is in line with your head and grab each end of the rope. Take a couple of steps back from the machine and pull the weight directly towards your face, separating the hands as you do so. As you bring the rope all the way to your face, flare your elbows out but keep your upper arms parallel to the floor. Pause, return to the starting position and repeat.

Front Barbell Shrug

Stand with your feet shoulder-width apart as you hold a barbell with both hands in front of you, using a neutral grip. Without rolling your shoulders, shrug them while bringing your arms up and keeping them straight. Avoid lifting the barbell using your biceps and try to touch your shoulders with your ears. Slowly return to the starting position and repeat.

Recommended Rep Range: 8-12 reps for 3-4 set


push press

Stand with feet at shoulder width apart, grab a barbell and hold it with an overhand grip that is a little narrower than shoulder width apart, palms up and elbows pointed forward. Your upper arms should be almost parallel to the floor. Pull the barbell just above your shoulders with elbows close to your body, then lower your hips and bend your knees in a half-squat position. Explosively drive your legs and hips upward and extend your arms to press the weight over your head with a full elbow extension. Make sure you don’t hyperextend the lower back at the lockout position and maintain a neutral arch in your spine throughout the move. Hold for a moment at the top, then lower the bar back to its resting position on your upper chest area.

Cable front raise

The cable front raise is a brutally effective shoulder movement which allows you to isolate the anterior deltoid head while requiring minimal dynamic assistance from other muscles. While both dumbbells and cables offer the benefit of working the shoulders in a unilateral way that ensures equal resistance and reverses any muscle imbalances, the use of cables for the front raise brings another benefit to the table – continuous resistance throughout the movement. Besides working the anterior delts, the exercise also requires the activation of a number of stabilizing muscles such as the trapezius, erector spinae, biceps, rotator cuff and serratus anterior.

Recommended Rep Range: 8-12 reps for 3-4 set

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