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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.

Tuesday, May 3, 2016

5 Supplements to Assist with Muscle Build

If you really want to build muscle, there are numerous things that you can do.

Building muscle starts with the right foods and the right exercises – in the right amounts. Building muscle can also include the use of various supplements. If you want to use these, you need to have a clear understanding of 5 supplements to assist with muscle building.
muscle build supplements

Protein and Creatine Supplements for Muscle Building

Protein is the essential ingredient in muscle building. Without protein, you cannot build muscle at all, and in fact, you will lose a great deal of muscle. You should be consuming about two grams of protein for every pound that you weight. If you weight 160 pounds, you need 320 grams of protein each day. Protein comes in a variety of forms, including shakes, bars, and capsules.

Along with protein, you need creatine. This product increases the mass of your muscles, and it occurs naturally in the body already – but you need to increase it. Creatine comes in a variety of forms as well, including powder and capsules.

Glutamine and HMB Supplements for Muscle Building

Glutamine, also known as L-Glutamine, is a very important amino acid that is naturally found in muscle tissue. In fact, this important amino acid actually helps to protect the muscle from wasting away, and helps the muscle to recover after workouts or injuries. It is important to note that while you can use both glutamine and creatine, you should not use them together at the same time.

HMB is another important amino acid, but it is a newer supplement that is available today. HMB has been proven to build muscle as it helps the muscles to burn fat.

HGH Supplements for Muscle Building

HGH is the Human Growth Hormone. This hormone is naturally produced by the body, from the anterior pituitary gland. It has been proven that once you hit the age of 30, your body practically stops producing this hormone. HGH can be found in a number of different supplemental products, and you should definitely choose a supplement that contains this essential muscle building hormone.

It’s also vital that you understand that while supplements are essential to building muscle, you must exercise those muscles properly as well, and eat a well-balanced diet that is designed for muscle building. Without those two essentials, the supplements that you take won’t do you a lot of good, and you need to make sure that you are eating about six times each day.

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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.