How much time do you spend working out?
Is it one hour a day, two hours, or more?
If you’re constantly sore and tired, you might be overtraining. This problem is quite common among regular gym goers, athletes, and bodybuilders. Some experts say that overtraining is just a myth. Others claim the opposite. Who is right and who is wrong? Let’s find out the truth about overtraining! » Read more
Want to shed fat quickly?
Are you concerned about muscle loss?
If so, make sure you plan your diet carefully. Although it’s impossible to lose fat without losing muscle, you can reduce the damage. A high-protein diet and adequate rest can help maintain lean mass and bring you closer to your goals. Also, it’s important to keep lifting heavy without overdoing cardio.
The Truth about Muscle Loss When Cutting
Like it or not, you’ll lose muscle while dieting. In general, pro athletes and bodybuilders use anabolic steroids so they can preserve muscle and shed fat. However, this doesn’t apply to regular gym goers who simply want to stay in shape.
Just make sure you are aware that any diet will cause muscle loss to some extent. » Read more
The secret to getting super lean – I’m talking about being RIPPED, not just “average body fat” – is all about mastering the art of “peaking.”
Most people do not have a clue about what it takes to reach the type of low body fat levels that reveal ripped six-pack abs, muscle striations, vascularity and extreme muscular definition, so they go about it completely the wrong way.
Here’s a case in point: One of my newsletter subscribers recently sent me this question: » Read more
There are many factors that determine how much muscle a person can ultimately build. Training intensity, nutrition, supplementation and rest; these are just a few of the many variables that will contribute to your overall muscle-building “bottom line”.
Another major factor in this giant equation is your body’s natural levels of the anabolic hormone testosterone.
Quite simply, testosterone is the most important muscle-building hormone in your body and is one of the limiting factors that determines how much muscle a person can build. » Read more
1) The Deadlift
Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift.
No other exercise is a better test of overall body power. While uninformed people always ask, “how much can you bench,” the question they really should ask is, “how much can you deadlift?”
A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. » Read more
There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.
1) Train With Weights and Focus On Compound, Free Weight Movements.
If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. » Read more
With so much hyped up information and bogus “breakthrough” exercise methods popping up all the time, most lifters seem to have lost sight of the basics.
While the basics may not be as flashy and exciting as what most of the “other guys” out there promote, they’ll pack raw muscle size and strength on to your body faster than any other method you’ll come across.
In this article I am simply going to list each major muscle group on the body, along with some basic tips for building that muscle as quickly and efficiently as possible. Nothing “revolutionary” or “innovative” here… Just the bare-bones truth about building muscle fast.
Let’s get right to it. » Read more
1. Lift Weights For No More Than Three to Four Days Per Week
Doing so is not only unnecessary but can quickly lead to over-training, especially if you are doing other physical activities such as cardio or playing recreational sports on a regular basis.
2. Limit Your Workouts to 30-45 Minutes and 15-20 Total Sets
If you can’t build muscle and gain strength in that time frame then I’d say you are half assing it. You have to remember that results are greatest when energy levels and mental focus are at their highest. That is during the first 30-45 minutes of your workout. Going beyond that point causes both of these to plummet. » Read more
“Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice – give me the whole pie, please.”
If you have ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress.
These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. “I’ll pack on all the weight I can now, then melt off the fat later,” was the common motto. » Read more
If you’re someone who has set it a personal goal to learn how to bulk up and completely transform your physique, one thing that you should be making sure you’re doing is learning some vital tips that will help you progress at a faster pace.
The truth is that discovering how to bulk up isn’t all that difficult provided you do a few things on a daily basis.
Let’s have a quick look at what these are so that you can be sure to learn how to bulk up properly.
1: Eat More Frequently
First, one thing that you must be doing is making sure that you are eating frequently throughout the day. Eating six to eight times per day is going to make taking in those calories much easier than if you just consume your three traditional square meals a day. » Read more