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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.

Thursday, February 16, 2012

Optimum Nutrition Gold Standard 100% Whey Review

Optimum Nutrition Gold Standard 100% Whey

Optimum Nutrition Gold Standard 100% Whey

For some time now Optimum Nutrition Gold Standard 100% Whey has been regarded as one of the best powders on the market winning many awards along the way to say so. Here at tpxmuscle we wanted a closer look to see what all the hype is about.

Looking first at the important factor which is protein content you will not be dissapointed. ON gold standard whey offers an impressive 24g of protein per 30 g serving. This comes with little of those additives that come with other powders. This means the product contains only 1g of fat, 1g of sugar and 3g of carbs per serving. For a protein powder this alone would make it a fairly reasonable product.

However, ON have added fast acting hydrowhey peptides which allow the body to breakdown and absorb the protein more easily. Absorption is also improved by containing lactase and aminogen digestive enzymes. This science you don’t need to know about. It is just enough to know that this will improve absorption meaning your body will get that full 24g dose of protein.

ON Gold Standard 100% whey also contains 5.5g of BCAA’s and 4g of muscle building glutamine per scoop. This will help your body stay in an anabolic state and improve your body’s recovery between training session. If you desire more BCAA’s or glutamine you can add some to your Gold Standard Whey shake for that added intensity.

Gold Standard 100% Whey is instantized meaning it mixes easily with water or milk. I personally always use a shaker to improve mixability but it does mix easily in a glass with a spoon unlike some other powders. Using a shaker makes it easier to take to work or the gym. Add your water to the shaker and one scoop of whey and you have the immediate hit your body needs after an intense session.

The range of flavors offered by ON again makes it a superior choice. I personally always buy strawberry when buying any shake. Its usually the safest option and gives the ability to compare all products on a level playing field. However if you are bored of the usual banana, strawberry, chocolate you can go for orange or even capucino.

All in all Optimum Nutrition Gold Standard 100% Whey is as good as they say it is. Despite all the added benefits of the BCAA’s and glutamine it is still competeively priced at $52.99 for a 5lb tub.

Wednesday, February 15, 2012

Adding Extra Protein To Your Muscle Building Diet

Extra Protein

If you’re starting out on a muscle building quest then you need to get to know protein. Protein should be your best friend and will make sure you pack on the most amount of muscle possible. This is because protein is the building block of every cell in the body and a major component of muscle.

What is protein?

Protein is one of three macronutrients needed and used by the body. It is made up of a chain of amino acids. Amino acids are made up of essential and non-essential. The non-essential amino acids are found in the body while we need to get the essential ones from our diet. In order to maximize your muscle building potential you will need to eat a wide and varied diet that provides every type of amino acid.

Sources of protein

Protein can be obtained from a variety of food sources such as meat, fish, dairy and poultry. Eggs are one of the most popular as they contain a good amount of essential acids. That’s why you see bodybuilders guzzling them down raw. It is also possible to obtain protein from pulses, soya beans, oatmeal, rice, peas, lentils and wholemeal foods. In the past couple of decades protein supplements have become hugely popular as a way to get added protein into your diet plan.


Muscle building supplements can offer you a great way to get extra protein into your diet. It also has the benefit that you can get a supplement tailored to your own specific needs. The market is absolutely full of various products that can help you build muscle. In order to make use of these you should familiarize yourself with some of the various kinds of muscle building supplements you can use.

Protein powders

Protein powders are popular due to pure serving of protein you can get with little carbs or fats. Over recent years the flavors have been vastly improved and they can be cost effective compared to food when you look at the protein serving. Protein powders come in various kinds for example, whey, casein, soy, and egg protein.

Mass gainers

Mass gainers can supply the huge amounts of protein you need to build muscle as well as a good serving of quality carbohydrates. These are great for adding the extra calories you need for building muscle.

Fat burners

You built a lot of muscle and you want to show it off. Therefore you need to burn the fat of your body to show off those guns. Fat burners are extremely popular for anyone wanting to get that extra edge in their fat burning efforts.


Therefore there are many ways to get added protein into your Muscle building diet. It should be noted that you use a wide variety of the sources suggested to ensure you get all your amino acids. This will push your muscle building potential to the fullest.

To access the best online nutrition for maximum muscle check out The Muscle Maximizer.

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.