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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.

Wednesday, May 16, 2012

Sports Nutrition Supplements - Do You Really Need Them?

Sports Nutrition Supplements

Just because all the magazines, guys and the gym and most other people you talk to say you need sports nutrition supplements, doesn’t mean you need them. Ask yourself why you’re taking them. Most people involved in fitness or weightlifting start taking supplements because they think they have to with no thought as to why. Considering how expensive sports nutrition supplements are it can sometimes be hard to understand how people can easily hand over their hard earned cash for these products. To start with you should consider whether or not your diet is in order. You should be able to get all the nutrition you need from the food you eat. If there is a shortfall then you can supplement your diet to make it up. That’s why they’re called supplements. They are there to supplement the diet you already have in place.

Sports Nutrition Supplements

Are You Eating Right?

Many people who take sports nutrition supplements have a terrible diet in place. Then they wonder why they’re not performing at their optimum level. When they don’t see any results they then blame the sports nutrition supplement. This to me is crazy. All they have to do is eat right and their results in the gym will improve massively. And guess what, they don’t need any of their ‘miracle’ supplements. By eating a wide and varied diet that includes protein, carbs, and fats will be a giant step in the right direction. Include plenty of healthy fruits and vegetables, and drinking plenty of water will leave you feeling energized and ready for the gym. By improving your performance in the gym you will improve your chances of success in reaching the body you want.

Therefore if you get all your calories from real food, you don’t need any sports nutrition supplements. The problem is that many athletes and strength trainers find it hard to consume the correct number of calories from food alone. Therefore, they need to take some form of sports nutrition supplement.

Necessary Supplements

Not all sports nutrition supplements are necessary when consuming a wide and varied diet. So, what supplements should you take in order to perform at your best? Taking a good multi-vitamin can be hugely beneficial ensuring you get all the vitamins you need. However, don’t go for a vitamin sold at your local grocery store. Instead buy ones designed for high performance athletes. You will be able to find these at your local nutrition center or here at the tpxmuscle store. It can also be a good idea to invest in a good recovery drink or formula. By taking a recovery drink after your workout can speed up recovery getting you ready for the next days training, and also replenish your energy levels for the rest of the day.

Other than that, any sports nutrition supplements you think you need are likely to be wasted money. So save your money to spend on real, actual food. Healthy eating will help you perform at your best, not the most expensive supplements. Don’t believe all the advertisements and marketing schemes for advanced sports nutrition that are only designed to make you part with your hard earned money.

Tuesday, May 15, 2012

Vitamins and Minerals

Vitamins and Minerals

Vitamins and minerals are the micro nutrients that complete your diet. These are essential and make your body work properly. They boost your immune system and support normal growth and development. Often overlooked perfecting this element of your diet will vastly improve your chances of success in the gym.


There are two groups of vitamins: fat soluble e.g. A, D, E and K; and water soluble e.g. B and C.
Fat soluble vitamins are absorbed into the bloodstream and stored in the liver. As they can be stored they are not required to be replenished on a daily basis. Whereas with water soluble vitamins you will need a fresh supply daily as they cannot be stored.

Each one serves a function and must be present in the correct amount.


Minerals also play an important role in maintaining good health and fitness. These are needed on a daily basis and can be obtained from a well-balanced diet.

Minerals come in two groups; macro and micro.

Macro minerals are:
Micro minerals are:
By supplementing your diet with a pill will have no ill effect and ensure that you are getting enough of each one.

Tuesday, May 1, 2012

Muscle Building Meal Plan

"if you learn to eat right, you can double the benefits of your training, crafting the body you want in half the time."
- Mens Fitness Magazine

Yes, that’s right nutrition really is the basis of success in any training regime. Most successful bodybuilders and fitness professionals will tell you that most of the hard work is done in the kitchen not the gym. This is what generates a core problem for most people. They see the work in the kitchen as hard work.

Meal Plan

Let’s face it have you tried doing what all the books say and writing down all the calories you’re allowed and calculating the amount of Proteins, Carbs and Fats you should consume. It’s a real time consuming process and hard to keep track of everything. In the end you just end up eating the same thing every day and that gets boring in less than a week.

Did you know this is the main reason why people don’t stick to their diets or nutrition plan and end up not failing in their muscle building goals? It’s a real shame because there could be just one thing that could help you achieve the success you want.

Having a nutritionist would be ideal but it’s just not cost feasible for you, me or the next guy. However there is online plan that is just as good as having a nutritionist on call 24/7.

The Muscle Maximizer is a truly customized, unique, anabolic approach to nutrition. The Muscle Maximizer is breakthrough nutritional software that when combined with proper weight training, packs-on pure shredded muscle in record time without any fat. It is designed to explode you through any muscle building plateau while staying lean and turning heads 365 days a year!

Tailored to your body type and your weight training regimen The Muscle Maximizer will produce a tailored nutrition plan full of muscle building potential. This will provide your exact calorie and macronutrient needs for muscle building.


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.