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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.

Friday, March 24, 2017

Weight Gain - Diet And Supplements

weight gain
First thing you need in order to Gain Weight is the right Diet or atleast some ideas how to make one. You have to understand that diet does not mean eating less! Diet is special eating habits that are used to reach exact goals! In this time the goal will be weight gaining. To gain weight, you should find out your body type. Each body type needs different approach. In this tutorial we will give you basic directions for each body type.

To bulk up you must eat, if you care more about fat - eat less food that contains fat (burgers, crisps etc.), but fat is not always a bad thing… to stay simple - fat is energy, our body uses fat as fuel, if the fuel is more than we can use, it gets stuck in the fuel cistern. It is as simple as that.

Of course none of us wants to stay fat - we just want to get bigger, to bulk up. So what we should do:
  • Try to eat more fat in morning than evening because we don’t use fat in night.
  • Eat carbohydrates, they can dissolve into fat or into musscles(proteins)
  • Proteins are good but not essential in bulking
You are not oblige to brake your everyday eating habits, just eat more and you will succeed in your bulking process.
Eat 5-6 meals per day. Do not get overeated each time - eat just not to stay hungry.
Rest, rest. REST! Sleep a lot. Sleep when you can, sleep when you want and when not -just sleep.
Stay possitive… it is importatnt if you want to reach your goals, build your mass and muscles!
About supplements:
Gainers, Creatine, BCAA.

You should just eat a lot and sleep. Supplements are not primary, but you will reach your goals faster with them. Supplements listed above are excellent choice. Use them and rest a lot - it is the key.

Don’t forget about the right weight gain  training program!

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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.


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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.



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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.

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