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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, March 25, 2018

Plain Muscle And Strength

Plain Muscle And Strength

Never train through injuries. If an injury does not clear up quickly by itself, see a training-orientated injury specialist. Investigate the probable trigger of the injury (incorrect training), correct it, and do not let it happen again. And when you get an injury, investigate non-intrusive and non-drug therapies.

Those who hoist the biggest poundages do not necessarily have the biggest muscles. It is not just sheer poundage that matters. Individual leverages, type of training used, lifting support gear (in powerlifting), muscle composition factors, neurological efficiency, and lifting technique, among other elements, account for differences in muscular development among individuals of similar strength levels. But for every individual—keeping all other factors constant—if bigger weights are built up to, then bigger muscles will be developed.

Focus on the big basic lifts and their variations. Do this for most of your training time. Do not try to build yourself up using tools of detail. Leg extensions do not build big thighs, and pecdeck work does not build big chests.

You cannot get very powerful in the big and key basic exercises without getting impressive throughout your body.

For appearance-first bodybuilders, only when you are already big and strong (but without having gotten fat) should you even consider concerning yourself with attaining outstanding definition, and the finishing touches of perfect balance and symmetry. Build the substance before you concern yourself with the detail. Perfectly proportioned and well cut up “bags of bones” do not look impressive. If you concern yourself too soon with detail work, as is nearly always the case with bodybuilders, you will never be able to apply the effort, focus and recuperative ability needed to get big in the first place. What is by far the biggest deficiency in a typical sampling of gym trainees? Plain muscle and strength. Despite this most trainees arrange their training so that the last things they will ever develop are lots of muscle and strength.

If you want to add two inches to your arms, for example, bank on having to add thirty or more pounds of muscle to your whole body. You cannot do that by focusing your attention on your arms. Get your body growing as a unit, concentrating largely on leg and back work. About two thirds of your body’s total muscle mass is in your legs, buttocks and back. The shoulders, chest, abdominals and arms only make up about a third of your muscle mass, so do not go giving those areas in total any more than one third of your total weight-training attention.

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Thursday, March 22, 2018

Competitive Bodybuilding And Powerlifting

Competitive Bodybuilding

While competitive bodybuilding and powerlifting act as terrific deadline creators, do not enter without expecting competition from drug users. Testing is either non-existent or such a joke that some of the most prominent “naturals” are well-juiced.

A much more realistic and fair type of competition is to set up something informal with a training partner, friend or pen pal. Make it bodyweight related for maximum reps for each exercise, e.g., squat 150% bodyweight, bench press bodyweight, and barbell curl 50% bodyweight. Set the date of the competition a few months away, structure a training cycle to peak on the meet day, gear yourself up for it, apply yourself with zeal to the preparatory training, and then give forth of your very best on the big day.

Alternatively, compete with yourself. Add an end-of-cycle test day to each of your programs. On the test day perform a fixed challenge workout radically different from how you normally train. Each time you do it, give your all to bettering what you did the previous time. Take a few days rest from your previous workout prior to the test session. Here are some suggestions:


Maximum reps in the squat with 100, 135 or 185 pounds.
Maximum reps in the bench press with 135 pounds.
Maximum reps in the deadlift with 150 or 200 pounds.

You could impose a time limit if the reps will be very high, e.g., maximum reps within 15 minutes; and you could use percentages of bodyweight rather than fixed weights. You could even get away from regular weight-training exercises for competition days, or use a mixture. Use your imagination and find some movements you would enjoy performing. For example, you could perform your maximum number of floor pushups (perhaps put a time limit on it), walk with a given pair of heavy objects for time, hold a 2-inch bar loaded to 100 pounds for time, etc.

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Sunday, February 18, 2018

Does Men's Body Size Matter?

Men's Body Size

Many men who join a gym have the same goals in their head – they either want to lose weight and tighten up or they want to get big and put on muscle. If you ask the men who do women prefer, the lean fit guy or the big muscular guy, would their answer come out even? And which body type do women actually prefer their men to have? A recent survey carried out by Men’s Fitness Magazine of 3000 participants, both men and women, may shock you.

Add More Muscle

Compared to last year, when only 43% of men said they wanted to add more muscle, the 2008 survey revealed that a staggering 87% of men now want to add muscle and shape-up. When the women were asked the same question it showed that 58% preferred more muscle on a man. It won’t shock you to know then that when both were asked who their favourite celebrity body was, the answer for both was the same – Daniel Craig as James Bond.

“Muscular men are considered to be more dominant than weedy-looking chaps because being physically imposing implies you are more confident,” says Dr Kerri McPherson (Health Psychologist at Glasgow Caledonian University) when asked by Men’s Fitness.

Important to Have a Good Body

When it comes to whether or not it’s important to have a good body, it’s amazing how image-conscious the world has become. Out of the 3000 individuals surveyed, 97% said that it was important to have a good body, up by 10% when compared to the results in 2007.

Even though both side believe that having a great body is important, their views vary slightly when it comes to how far they’re willing to go to get that perfect body. 23% of the men would consider having plastic surgery, whereas 30% of women were open to the idea of going under the knife.

Just the Way You Are

Sometimes it’s good to know that you’re liked just the way you are. When the 3000 individuals were asked about their favourite body shapes, the results were as follows: 42% of men said they liked women to be curvy, 37% said athletic, 14% said slender and 7% said busty. When the women were asked the same question the survey revealed that 58% of women preferred men to be muscular, 21% said slim, 11% said chunky and 10% said cuddly.

It’s time to recognise that the gym, especially the weights area, is no longer just for athletes and for massive men who grunt and groan, it should be used by everyone if they want to reach their goal. The majority has voted – it’s time to hit those weights.

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Wednesday, February 14, 2018

Water Workouts

Water Workouts

According to the Medical University of South Carolina’s Nutrition Services, water makes up 60% of male bodies and 50% of females. The human body requires water to rid itself of toxins, increase blood volume, and regulate temperature. It hydrates, cleanses and keeps the body in balance. Immersing in water lowers heart rate. It’s no surprise that water workouts have enormous aerobic and anaerobic benefits as well.

Water workouts versus Weight Training

Water is 700 times denser than air which encourages excellent resistance training. With weight training a muscle group contracts and releases, pulling against gravity, then lowering or resisting gravity, known as concentric and eccentric motions. Because of water’s dense properties, a muscle’s first (concentric) movement and second (eccentric) movement have equal resistance. Using equipment such as buoyancy belts, flotation cuffs, resistance tubing, and water dumbbells and barbells increase resistance. Water workouts enhance and promote muscle strength and tone. Combining water workouts with a weight training routine is a phenomenal way to reshape and increase muscle definition.

Cardiovascular and Endurance Benefits

The cooling properties of water allow the body to perform strongly for longer periods of time that result in fresh blood flow and nutrients to all parts of the body. This increased circulation provides oxygen to the muscles and requires less effort from the heart. Virtually all muscles in the body are engaged during swimming or during a 30 minute water workout. Water workouts can be done daily without the risk of overtraining, thus increasing one’s endurance. Although land-based cardio exercise such as running or fast walking improve heart function, they predominately work the lower body and require more oxygen to maintain the same pace as a vigorous water workout. These higher impact exercises require rest between workouts and are more likely to result in over training or strain to the bones and joints.

Less Stress on Bones and Joints

Because of water’s buoyancy, injury is nearly non-existent. Water massages muscles, bones, and joints while it strengthens those same components of the body. A 130 pound woman weighs 13 pounds in neck-deep water, so much less stress is put on the body. Water workouts provide an excellent means of exercise for those afflicted with arthritis or osteoporosis; pregnant women; obese individuals, and athletes suffering from sports-related injuries. Because of buoyancy, joints are supported and have greater range of motion that enhances flexibility. With flexible joints, susceptibility to injury is decreased.

Water workouts have enormous benefits by themselves or coupled with land-based exercises. Depending upon the intensity of the workout, water aerobics or swimming can be equal to land-based exercises, in terms of overall physiological benefits. With proper technique and a regular training program, water workouts can strengthen muscles, improve flexibility, and increase cardio health.

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Friday, January 19, 2018

Fat Burning And Healthy Meals Recipes

healthy meals recipes

A fat burning recipe is actually a part of healthy meals recipes and it is utmost easy, and at the same time yummy. The advantage of these recipes is besides being healthy, they eradicate the tension which overweight people go through during a weight-loss program. Here, we are presenting some such recipes. Even you can create such kinds of simple recipes creating your own combinations.

Our first delicacy is Mexican pizza. For its preparation, you will require whole wheat pitas, a teaspoon of oregano, 2-3 tablespoons of diced pineapple, a piece of cooked and crumbled turkey bacon, 1/3 cup of pre-cooked chicken breast, pasta sauce according to your choice, cup of low-fat mozzarella and pepper to taste. Firstly, preheat the oven to 425 C. While waiting for the oven to get heated, top the pitas with all the contents and then bake for 10 to 12 minutes. This pizza offers merely 410 kcal per piece and is extremely tasty.

Yet another yummy delicacy is a soup prepared from butternut squash and coconut milk. To make this, you will need 6 cups of peeled and cubed butternut squash, a small chopped onion, cup of sherry, white wine or rice vinegar, 1 can of coconut milk, 1 heaped tbsp of Thai green curry paste, 1 tbsp of peanut oil and 1 cup of chicken or vegetable broth. Cut all the veggies. Shallow fry onion till it is soft and transparent. Apply wine, rice vinegar or sherry to the pan and deglaze it. Add all the other things. Cook on a low flame till the squash becomes soft. Grind well to form a puree in a hand mixer, take out and enjoy. This fat burning recipe is one of the most mouthwatering healthy meals recipes and renders merely 188 kcal per serving.

Here is one more mouthwatering dish containing miscellaneous food items like fruits, veggies, eggs, and turkey bacon. All of them are fat decreasing food items and you can combine them to make a tasty recipe to satisfy your taste buds. The required ingredients are cup of sliced ripe avocado, 2 to 3 cups of spinach, an orange, 2 whole eggs, 3 egg whites, cup of salsa and 3 pieces of turkey bacon. To make it, take two different pans, one for preparing turkey bacon and other for cooking spinach with eggs. Till the turkey bacon cooks, keep spinach on flame and add eggs in it and stir well. Put oranges, some of the turkey bacon and avocado to the egg-spinach blend and after some time, turn the heat off and take it in a plate Garnish the top with salsa and add the all the other bacon and enjoy. It gives merely 510 kcal per serving.

And now, here is a recipe for those of you who like confectionary the most. It is a parfait of banana and chocolate. You will require 1 cup sugar-free, fat-free instant pudding mix, 2 tablespoons of shaved dark chocolate, a banana and 8 tablespoons of sugar-free cold whip. Make the pudding reading the instructions given on the pack and in two glasses make layers of banana, cold whip and pudding twice. Keep in the fridge to cool and while serving garnish the top with shaved chocolate and take the pleasure. This tasty parfait offers only 115 kcal per serving.

A balanced diet means getting the right types and amounts of foods and drinks You can make each fat burning recipes from these during the time of your campaign of trying healthy meals recipes. You will without doubt be entertained trying and eating them.

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Monday, January 15, 2018

Tips For Healthy Living

healthy living

In human being way of life it has become important to pay attention to existing recommendations to keep you contemporary, nicely balanced and enthusiastic throughout the day. Lifestyle a nicely balanced life is one of the most pleasant and nutrients one can do for their health and well-being. There are certain existing recommendations that help people to stay with power and cheerfulness.

Awaken beginning and meditate


By rising beginning you hook up with characteristics, enjoy the sun increase and you give a new beginning to the day. One can practice life shifting deep breathing methods and perform them beginning every day. Doing such deep breathing in the day can help people to have more understanding, aim and vitality needed for the rest of the day.

Sustain you diet


Maintaining a well nicely balanced having plan is the most important living recommendations because it assists people to be enthusiastic and powerful. One should absorption food at the right time no matter what his measurements. One of the best ways to appropriate your having plan is by taking more water, having fruit and veggies.

Check out your medical professional once in a while


People can guarantee that their body is healthy by checking out the medical professional once in a while for a overall wellness examination. Let the medical professional do program testing to make sure your blood demand level and cholestrerol levels is under actual level. Take all the other required testing that guarantee your wellness.

Exercise yoga exercise and exercises


Healthy living recommendations and obtaining actions that has become a part of yourself is the key to a long and balanced life.

Training yoga exercise and doing training for 30-40 mins every day can aid in fat loss, growing energy and energy and reducing the possibilities of any main ailments.

Visit your medical professional once in a while


People can guarantee that their body is nicely balanced by checking out the medical professional once in a while for a overall wellness examination. Let the medical professional do program testing to develop sure your body demand level and cholestrerol levels is under actual level. Take all the other required testing that guarantee your wellness.

Advantages of training deep breathing and Yoga


Among the other existing recommendations, individuals give magnitude for deep breathing and yoga exercises due to the following reasons

  • It assists them to decrease or remove day-to-day stress
  • To increase learning potential, storage and concentration
  • It makes them feel more comfortable and remove depression
  • It assists them to have a higher operation mind
  • It allows them to see day-to-day problem more clearly and find nicely balanced solutions
  • To have more endurance in demanding situation
  • It assists you to decrease your body pressure
  • To experience clear thinking without the disruption of any mind music.

Hence by examining and embracing the above described recommendations for existing one can lead a pleased day-to-day life.

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Friday, October 27, 2017

7 Ways to Boost Your Energy

ways to boost your energy
Everyone would like to feel more energetic during the day. You naturally go through periods of higher activity which contrasts with times of relaxation. The problem occurs when more energy and concentration is required than we can give. Or when we try to sleep and can’t. Follow these invaluable tips to a new you!

1) Stay on a regular sleep schedule. You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed. If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested.

2) Avoid the sugar and caffeine roller coaster. Eat some protein and foods with a bit of fat in the morning. The brain needs protein and the body does not store it. You don’t have to eat very much- a glass of low fat milk, a piece of cheese, or a handful of nuts will get you going instead of pure carbohydrates like a plain bagel.

3) Take a 5-10 minute power nap around lunch. Even if you just close your eyes and let your mind drift you will be refreshed for the afternoon. This is also effective anytime you feel yourself not concentrating, reading the same material over and over. Give in to the urge and completely relax for a few moments.

4) Drink more water and liquids. I know, everyone says to drink more fluids. But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine. This is very stressful to the kidneys and can cause irritation to the bladder. Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times. Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.

5) Exercise regularly. This is easier said than done with a busy schedule. A poor conditioning level causes you to be short-of-breath and your heart to race when just doing simple things like climbing a flight of steps or doing household chores. Park farther away when shopping and walk Dust off that exercise machine or get an exercise tape to play when weather is bad. Set an example for the rest of your family and maybe they will join in too!

6) A joke a day keeps the doctor away. Seriously, laughter has many beneficial effects on the body. The brain chemicals for experiencing pleasure, happiness, and peace increase with good, hearty laughs. Live alone? Get a funny movie or watch a light-hearted comedy on tv. Nothing sarcastic or put-down, however.

7) Avoid confrontations and situations with negative people. You know who they are. They are not going to change but they will bring you and your mood down. The complainers, gossipers, and generally unhappy souls we all have to deal with on a day-to-day basis drain our energy if we allow them. Be polite but avoid arguing or getting hooked into listening to their constant problems.

8) Take regular, daily supplements of the highest quality. Our food and diets simply do not meet the amounts needed for maximum health. There is a difference between avoiding nutritional deficiencies and optimum performance.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.