How To Recover Faster From Intense Workouts

Working out is not enough for building a perfect body. If you want results, you have to do more than just lifting 10-pound dumbbells and hitting the treadmill. The volume and intensity of your workouts make all the difference. A challenging workout can boost your metabolism, ignite muscle growth, and accelerate fat loss. Over time, it will enhance your strength and endurance, turning you into a better athlete.
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Is Overtraining a Myth In Fitness and Bodybuilding?

Man performing a heavy squat

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

The Top 10 Muscle Building Exercises

Bodybuilder performing the barbell curl

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

8 Tips and Strategies For Maximum Muscle Gains

Man lifting a barbell

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

The Top 10 Muscle Building Tips

Ripped bodybuilder

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

How Overtraining Can Be Avoided

Man sleeping

Almost anyone that’s picked up a set of weights has or will experience symptoms of overtraining at one point in there muscle building program. overtraining can lead to serious injury, chronic fatigue, and even muscle loss.

Overtraining is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn’t be any further from the truth however… » Read more

What is Progressive Overload Training?

Bodybuilder performing the barbell biceps curl

Wasted Hours At The Gym

One of the greatest irritations for trainers are the members of the gym who work out five or six times a week for an hour or so at a time, doing the exact same workout routine with the exact same weights, repetitions, sets and effort that they have done for many, many years.

These members of the gym never see any changes to their body in spite of the hours they spend working out at the gym each week.

In some cases, the individual is simply erroneously telling themselves that it can take years before noticing a change in the body from weight training, and accept that it is so. Other individuals become discouraged when they do not see the results that they hoped for and simply quit training all together. » Read more

How To Get Six Pack Abs At Home

Man with ripped abdominals

If you’re on a mission to get six pack abs, it’s vital that you take the time to get a good game plan in place because this is one goal you won’t accomplish by chance. Unless you’re specifically following a set program that has been designed to help you get six pack abs, the chances are slim to none that you’ll get the ripped middle you’re after.

Being able to get six pack abs comes down to determination, dedication, along with reaching a very low body fat level so that those muscles show through.

Fortunately, when you have the right diet and workout program in place, learning how to get six pack abs isn’t all that difficult. Many people simply don’t know the key tricks they need to be doing to attain this goal, thus fail to see success.

Today we’re going to reveal those tricks to you. You’ll learn precisely what you need to be doing in order to get six pack abs and an upper body that you can be proud to sport at the beach. » Read more

How To Prevent Running Injuries

Woman cross country running

Running is a great way to keep in shape and one of the most effective exercises for weight loss. On the other hand, running also has the highest injury rate of any sport with over 50% of runners reporting an injury each year.

But running doesn’t have to be a painful experience. Running injuries of all varieties can largely be prevented by following just a few simple rules.

Rule 1 – Wear The Correct Footwear

Always wear high-quality shoes that are right for your foot type. The world of running shoes is confusing to most people-even experienced runners. The best way to find a good shoe for your foot type is to visit your local running store. » Read more

A Simple Biceps Workout

Man lifting a barbell

Bulging biceps are usually a good indicator that someone works out. You may have seen guys kissing their bulging biceps just to show off. The biceps are those muscles; there are two of them hence the ‘bi’, in the front of the forearm that provides power in hand movements such as lifting or throwing.

The biceps are connected to the shoulders and the lower portion of the arms by tendons. Those wanting impressive arms pay special attention to their biceps workout.

Before starting any exercise, even a biceps workout, you must of course warm up to prevent injuries. Exercising or weight training, without first warming up properly, can cause damage to muscles. » Read more

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