If you’re looking to add as much raw size to your chest in the most efficient way possible, there’s no question that heavy presses are the way to go. Fly movements can certainly be included at the end of your chest workout for complete, well-rounded development, but heavy pressing movements […]
I’m often asked for basic tips and simple information that can be digested quickly and applied just as quickly, so here are a few tips that bodybuilding from all levels can use to build muscle and lose fat Goal setting.Never sacrifice form to lift more weight.Follow well-periodized training program.If you […]
Shovelling in a bowl of oatmeal every morning can be a healthy choice, but even with the range of extras, you can add to your bowl, after a while your taste buds crave a change – and perhaps more texture. All grains offer a unique taste, texture, and nutrition profile.QuinoaBrown […]
Getting a great workout goes beyond the number of reps you do or the miles you log on the treadmill (though that does help too). Regardless of what type of exercise suits you fancy, here are some tips on what to eat before, during and after a workout. Pre-Workout: A […]
What is the best time of day to work out? I wouldn’t blame you if you were confused about this because everyone seems to have an opinion: Conventional wisdom says train in the morning to start your day right and improve compliance. Pas research has uncovered evidence that training in […]
Do we make weight loss harder it should be? Isn’t it just as simple as Food in moderation (calories in vs calories out) and a decent amount of exercise, that sounds easy but to the people I’ve spoken it, it’s much more challenging? 9 Reasons why losing weight is harder […]
We’ve all heard it from strength coaches and training partners. “Keep your core tight. Tighten up your abs.” Okay, what does that even mean? Are they just saying suck in your gut, or is there something special about this core-tightening thing? StabilizationThe Core DefinedStabilizing TechniquesPelvic Floor Contraction Controlling BreathingSummary Stabilization […]
Whether you’re an elite bodybuilder or a couch potato, you have the same amount of self- discipline. How is that possible? The difference lies in which habits you’re disciplined. The deal about habitsSo here’s the first part of your weekly “assignment.”Don’t give up! The deal about habits Elite bodybuilder is […]
Every person that exercise is aware of the coveted “anabolic window”. A window of time where the body morphs into a nutrient sucking beast that devours all in its’ path. It must be fed or your body will be consumed alive. The anabolic window concept has been around for a […]
Winning a bikini contest, locking out world record deadlifts, jumping higher or sprinting faster. All of these scenarios have one thing in common: a strong, powerful, well-developed set of glutes. Bottom line, well-developed glutes benefit everyone.When it comes to extending the hips, the glutes are the prime mover.Barbell Hip ThrustsSingle-Leg […]
You won’t find better exercise for building the lower body than the squat. However, that doesn’t mean squats should be the only tool in your toolbox! Step up!Dumbbell Side Step-UpDumbbell Forward Step-UpBarbell Front Step-UpDecline Step-UpReverse Step-UpSome tips Step up! Recently, single-leg training has been championed as a suitable alternative to […]
There are a few different exercises out there that will improve your back. From lateral pulldowns to deadlifts, the focus is to get wide at the top, narrow at the bottom, and thick all throughout. From an aesthetic standpoint, nothing looks better than that big V-taper in a form-fitting shirt. […]
When it comes to forging a lean muscular body, total calories, protein, carbohydrates, and fats get the most the attention. It’s for good reason, too, since trying to sculpt a noteworthy physique for beach season without being mindful of what you stuff in your tummy. Care the details!Minerals and their […]
It doesn’t matter if you are beginner, intermediate or advanced trainee; plateaus are simply part of the training process and must be strategically dealt with. Once you hit a plateau, how you choose to manipulate your sets, reps, and training loads will dictate whether or not you remain stagnant or […]
DHEA reduces muscle damage incurred as an of intensive physical exertion. Despite the fact that DHEA has been discarded as a supplement in the sports world, American and Taiwanese researchers come to this conclusion in a human study. What is DHEA?Study regarding DHEAResults of study What is DHEA? DHEA is […]
Here are a few things to consider when weight loss is your primary goal while retaining muscle. Carbs TroubleFasted state is your cardio friend… but you shouldn’t stay with it for too long!No fats and carbs together!Casein for the hungerDon’t overdo with diet!Summary Carbs Trouble Do not consume carbs when […]
Year’s ago, Arnold Schwarzenegger advised his followers to change their weight- training programs every six weeks. The idea was to shock the muscles, which were becoming acclimated to the current training program. The muscles would become sore when the program was changed, and Arnold liked the feeling of being sore. […]
Research has shown that the best way to develop strength is to do four to six sets of four to six reps each. Of all the many aspects of strength training, the one that seems to baffle more athletes and coaches is determining just how many reps and sets they […]
What you eat, and when you eat it, in the days before a marathon may influence your race time. Two studies show: what to eat in the days before the race. Loading the musclesScientific proofsSummary Loading the muscles The ideal composition of a pre-marathon diet has been somewhat in dispute […]
The squat jump is the ultimate combination exercise and it’s a real ass-kicker to boot, taking the mechanics of a squat and adding the power component of a jump. Some coaches have publically praised the jump squat for its ability to effectively develop lower body power, yet to the mainstream […]
It seems every day someone comes along with a new and improved system of weight training scientifically designed to stimulate the muscle fibres unlike any other program ever could. Don’t give up!Taking over itThe basic principles of Beyond Failure training Don’t give up! First and foremost, it is imperative to […]
Abdominal plank is one of the most effective and simple abdominal exercises you can do. If you’re not familiar with the plank, your basically hold your body in a stiff, horizontal position on your forearms and toes (on the floor), maintaining a straight body position for as long as possible. […]
Get out of your comfort zone and bring the intensity that drives real gains, everybody knows this guy in the gym. A lot of us have been this guy in the gym. He’s hitting his ten reps, ten reps, ten reps like clockwork. Maybe he’s nothing his progress in a […]
There are many instances in daily life and sport in which force must be exerted when an individual performing the task is in an unstable condition. Swiss Balls are used as a platform for training to provide an unstable environment for force production. Functional training for the rescue!Swiss ball and […]
The approach of western science is usually totally mechanical. So the inclusion of that which is not tangible is often excluded. Neuroscience delves into the brain’s pleasure points according to what areas “light up” in the brain during sex and during meditation. So far and yet so closeOut of body […]
One of the most common excuses people have for not eating healthy is that healthy food costs too much particularly organic food that is often priced slightly higher than comparable conventional food. But eating healthy and organic does not have to break the bank, especially if you follow these helpful […]
Carbohydrates are the preferred energy food source for the human body. All the carbs we eat are converted into the only type of sugar that circulates in the blood, namely glucose. Yet the body is capable of using other sources of energy. For example, the lactate produced as a result […]
Look at your calves. You probably don’t even realize the face that you just made. That’s because most people who are serious about building a stronger, better-looking body are likely to express disgust and disappointment when they peek at their calves. Some people think they don’t have the genetics to […]
Olympic lifts are awesome. Most trainees would certainly agree. However, not many lifters are using them for the primary purpose of improving their physiques. This is a mistake, and as you’ll see, costing them some serious growth potential. Here are seven reasons why even the most abs and pecs-focused lifter […]
Carbohydrates were at the height of their popularity during the mid-90s. When “fat-free” became the desired state, people turned to carbs instead. Consumers soon learned that a high carb diet wasn’t so healthy either. Today, between marketers who promote packaged carbs as “heart healthy” and fitness “experts” who espouse that […]
This is crucial information for every active person because strength training can not only prevent injuries in the first place but also ease your symptoms if you do have a joint injury that causes some chronic pain. How? Muscles support and stabilize joints. R.I.C.E waySo how do you exercise while […]
Why is that 75-85% of people who attempt a transformation contest never finish? And what’s the secret behind the Physique Artist Lifestyle that provides the internal strength to complete the challenge at hand to best of your abilities, practically guaranteeing your success? Contest time!The Secret behind the physique artist lifestyle […]
The more you train, the more efficient you get at doing the workouts, until you need a more challenging workout to keep improving. Chasing progression is actually what makes this a fun, lifelong endeavour. Your body adapts every which way from here to Sunday, in every bodily homeostatic system. Outside […]
It’s no secret that iron helps keep the blood oxygenated, which equates to improved energy and recovery. Iron also has a role in enhancing fat burning, as it’s involved with the production of the amino acid L-carnitine, which transports fatty acids into the mitochondria of the cell to used more […]
Want to gain muscle and lose fat at the same time? Want to have a ripped physique but also have super-freak strength? Having a great training program and doing some cardio will get you far, but to get massive muscle and be lean, it’s all about manipulating your macronutrients – […]
Researchers have discovered that you are more likely to crave bread and other carbohydrates when you are hungry. Have a habit of skipping meals? Study shows that people who sit down to eat after an overnight fast are more likely to ignore protein, fats and vegetables and head straight for […]
The latest incarnation of the frozen yoghurt trend seems to defy standard business logic. These shops, where the décor of bright, happy hues is matched only by the spray of toppings – kiwi! Fruity Pebbles! Something random and chewy! – has whet consumers’ appetites for indulgent fun. Especially when that […]
What is the best mass-builder out for triceps? Some might argue that it’s the skull crusher because it targets the meaty, long head of the triceps. Some might be quick to say that it’s the cable press down because it effectively isolates the muscle. Those people wouldn’t be wrong but […]
As we age, we tend to lose muscle. The medical term for this is sarcopenia, which translates to “muscle loss”. Unless you do something about it, you can lose 40 percent of your muscle mass by age 70. Various explanations are offered for this age-related muscle loss, such as lack […]
Most folks just recognize the triceps as the muscles that extend the elbow, and while this is true, it overlooks a key part of their anatomy: the long head of the triceps crosses the shoulder to attach on the supraglenoid tubercale of the scapula. It assists the more powerful latissimus […]
So many of us settle for no results from what are often prodigious efforts. We strive, we strain, we lift, we eat and sleep and woke up the next day to do it all again. And despite that, the body we see in the mirror remains unchanged. What’s going on? […]
If you live and die by the squat, I commend you. This exercise, which recruits a huge amount of muscle, is fundamental to total body growth. Starting your routine with the squat is a sure-fire way to push your quads, glutes and hamstrings into getting bigger, stronger and more athletic. […]
It’s no secret that to have a great squat, you have to have great hip mobility. Unfortunately, saying that you need hip mobility to squat deep is like saying you need a lot of money to be rich. If you’re going to get rich, you’d better have a plan. The […]
Various antioxidant nutrients, such as vitamins E and C, are a typical component of bodybuilding diets. Most bodybuilders use supplements containing antioxidants in addition to what they get naturally in food. Antioxidants have been touted for their ability to aid exercise recovery, including relieving excessive muscle soreness. They block the […]
Everyone wants to be strong. Not being intimidated by physical tasks that would terrify a mere mortal, knowing you could defend yourself or loved ones if necessary, being seen as a superhero by adoring children. Here are my key steps to follow to get stronger. I don’t claim these to […]
Today I will share with you my golden five tips. Many of my clients already try them, let’s see how fast you will notice amazing changes in your training? Believe in YourselfLearn Correct FormHammer Your Weak PointsMobility WorkUnilateral Exercises Believe in Yourself If you go into a set thinking you […]
This day’s, people seem to be more interested with cortisol, which is an adrenal steroid hormone. That means that like testosterone and estrogen, as well as activated vitamin D, it’s produced from a base of cholesterol. Cortisol’s primary function is to combat stress imposed on the body, whether physical or […]
Most of you already know that diet represents 80% of success in achieving a perfect figure. You’ll be able to lift all of the weights you need and train till you pass out but without having an appropriate diet plan the effort will likely be wasted. Should you desire to […]
Many of you dieted down in time for the recent beach-season, and no doubt many of you noticed some sort of lowered sex drive during the diet. Dieting over time can lead to a lack of energy, loss of motivation. Spending too long in diet mode can also lead to […]
Tissue quality is paramount when it comes to building a strong, healthy body. The body seeks structural balance, and the quicker you accept this and adjust your programming, the more successful your lifting career will be. This means making time for some of the stuff we all hate, namely pre-hab […]
