They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees as to whether squats should be performed all the way down or just half way. In most gyms today, a common instruction during squats, deadlifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes. Doing so will ultimately cause the destruction of your knees! I do not agree. There are certain instances where partial range of motion (ROM) is indicated, but for the most part, I teach people the full squat for the following reasons:* It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.* Also, in case anyone hasn't noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world - do we come out with bad knees?* We should strive to... Read More

Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is to be equipped with the proper shoes and clothes, so our training experience can be maximized. If your trying to create a great body you need to start with clothes and shoes that will make you feel good as well as look good! {The reason behind that is if you look and feel good you will tend to be in a motivated state of mind, and in this state we build consistency, this is where results come from.}What kind of clothes and shoes do I need you may ask? You could spend a few hundred dollars for designer workout gear and that would make you feel and look better, but all you need is some clean and comfortable clothes and shoes. Most discount stores sell designer replicas at a fraction of the cost. I recommend layering your clothes and as you warm up take a piece of clothing off. Keeping warm helps protect... Read More

Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it. Now that we've got that out of the way, let's go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don't make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals. To help you make an informed choice, the most popular and useful bodybuilding supplements available... Read More

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions. 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... Read More

The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy. Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA's) that are important in the building and retention of muscle. Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has... Read More

The Role Of L-Glutamine In Building Muscle

L-glutamine remains the supplement of choice for many bodybuilders. It is a free form amino acid that can be found naturally in beans, meat, fish, poultry and dairy products. It is also an important component of protein powders and is one of the twenty non-essential amino acids found in the body. It is widespread throughout the body and plays an important role in protein metabolism. From a bodybuilder's perspective, glutamine's strength is its ability to reduce the amount of muscle deterioration that occurs as a result of intense physical workouts. Failure to replace the high levels of glutamine consumed during intense exercise could result in greater susceptibility to illness due to a weakening of the immune system. In addition, glutamine stolen from the muscles to maintain the immune system must be replaced to keep those muscles building. Bodybuilders can benefit from taking 10 grams of l-glutamine each day, preferably taken post-workout to enhance its recuperative effects. As a nutrient that occurs naturally in... Read More

Can Growth Hormone Boosters Enhance Muscle Growth?

Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only in injectable form but recent years have seen the development of HGH precursors and more advanced delivery systems. The most popular means of taking growth hormone boosters today include sub-lingual spray, homeopathic pills and capsules containing HGH secretagogues. That's all very well, but do these supplements have any place in bodybuilding? To answer this, we'll need to look first at what growth hormones actually do. Human Growth Hormone is responsible for the regulation of insulin, protein synthesis, transportation of amino acids across cell membranes and fat metabolism. Clearly, these are processes that are of relevance to serious bodybuilders. Users have reported higher energy levels, enhanced libido and greater cardiac output. In addition, superior immune function, lowering of blood pressure and improved cholesterol levels have been documented.... Read More

What Causes Muscle Growth?

In order for muscles to grow, three things are required: 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. This will deplete the muscle's energy stores and cause microscopic damage to the muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Amino acids supplied in the diet will trigger the protein synthesis that repairs the damaged muscle and lead to the creation... Read More

The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye. The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth. The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb: 1. A single repetition maximum (1RM) increases muscle strength. 2.... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains. Research to date suggests that, when using six to eight repetitions to failure at 75-80% 1RM, there is little significant difference between training with single and multiple sets in terms of increasing either strength or muscle size. Any small differences that have been recorded indicate that a single set completed to failure encourages strength gains but subsequent sets have a slightly greater impact on muscle size. What is clear is that the law of diminishing returns applies, so you have to question if the marginal improvements in size justify the extra time and effort expended. Like everything else in life, bodybuilding does not remain static and several cutting... Read More

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Showing 1 - 10 of 243 Articles
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Gaining Muscle Mass

This article will discuss how to gain weight naturally muscle building. Gaining weight naturally is about muscle building and using a mass building diet daily. The question of how to gain weight is... Read More

Pipes, Guns, Bazookas - Killer Biceps

Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This common weight room jargon refers to the muscle that separates your elbows from your shoulders, those bulging beauties known as your biceps.Although biceps... Read More

Exercise The Right Way - The Upright Row

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to... Read More

The Ultimate Hard Body Exercise

The Front Squat:As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal strengthening plan. Dumbbells are individual weights that are best used as part of your overall fitness workout each day.A standard but effective dumbbell... Read More

Build 80 Pounds Of Muscle?

Is it possible to gain 80 pounds of shredded muscle without Steroids? Yes, but very difficult. A realistic goal for packing on muscle would be 7lbs/year....yes, 7lbs/year-without steroids. Arnold in his day (late... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many of us join health clubs or purchase expensive home exercise equipment under the notion that the machine will protect our back, make the... Read More

The How To Guide for Six Pack Abs

First off I want to mention that, for most people, getting six pack abs is not an easy task. It requires serious dedication, but it is possible! If were blessed with naturally low... Read More

Dumbbell Exercises That Suit Beginners

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements... Read More

How Do I Gain Weight?

Try asking people how to gain weight and you'll likely see some bewildered faces staring back at you. For the majority of people, hearing that question is akin to hearing the questions, "How... Read More

Exercise The Right Way - The Flat Bench Press

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to... Read More

Bodybuilding: Effective Ways To Handling Criticism

It's important to set the way we'll respond to different critics throughout the journey of achieving our personal and bodybuilding goals. As are other areas of life, Bodybuilding is a sport of opinion.... Read More

Waist Your Breath - Breathing For A Thinner Waist

The crunch exercise is the backbone of abdominal training. It develops the muscles of the abs to help you build that much-desired six-pack. But did you know that there is a way to... Read More

Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand... Read More

How To Get Incredible Gains If You Aren?t Getting Them Already... And... How To Get Them Fast!

The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point of complete and momentary exhaustion, instead... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined by the contacts and resources that you posses and have access to, as well as these that you can offer to the world... Read More

Comeback Bench Program

For those who are not familiar with my name, I am a National Level Strongman competitor in the United States. I lift stones that weigh just under 400 pounds, flip a 900+ pound... Read More

Increase Your Training Intensity - Forced Repetitions

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with... Read More

7 Surefire Strategies For Fat Loss!

1. Weight Training. Building lean body mass (muscle) will speed up your body's metablism. Muscle is "active" tissue, meaning it takes calories to maintain. The more muscle you have, the more calories you... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth, you must think about planning and taking properly the most important meal of the day. Do you know which?It is easy if you... Read More

Maximum Muscle Development with Chaos Training

Chaos is the scientific study of orderly disorder. It offers a way of seeing order and pattern where formerly only the random, the erratic, and the unpredictable (viz., the chaotic) had been observed.... Read More

The Importance of Maintaining A Weight Training Log

Do you find gyms intimidating? Feel lost while doing your workouts? Tried different programs with no results? Not always sure of want exercises you are supposed to be doing? Or maybe you're burnt... Read More

Secret Training Tip #242 - Be 10% Stronger in Leg Curls Instantly!

This is a trick to be done on a leg curl machine. By simply changing where you grip your hands on the machine, you can increase your strength in the movement by as... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at a proposed grocery list or visited the nearest supplement store, you realized you needed to take out an equity loan first in order... Read More

Six Minute Abs

Six minutes out of your day. All you need is a level floor.Start this torture session just as the end credits begin to roll. A few Sprint, Bell Atlantic, and Burger King commercials... Read More

Machine Exercises That Suit Beginners

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements... Read More

Is Your Muscle Building Potential Limited By Your Genes?

It is clear that certain traits are handed down to us by our parents and unfortunately our ablility to grow muscles beyond certain limits is no exception. That doesn't mean to say hard... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and forgotten Ab Development exercises ever developed, you will need to know how your abdominal muscles actually work. I know for a fact, if... Read More