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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, January 31, 2017

What Are The Best Foods For Building Muscle? Revealed.

foods for building muscle

It’s not a secret that in order to reach your muscle building goals you must eat. And eat. And do that again and again. We need to eat proteins, a lot of them – the building blocks of muscle. But not only proteins are important. Carbohydrates, vitamins… Where to find them? How to cook a great meal? Read in this article.

Sources of protein

Great natural sources of protein (we won’t talk here about nutritional supplements, but they are a great source too) – chicken, fish, turkey, all types of red meat, eggs, nuts, peas, beans. As you can see there is something to choose from. But, there is this one small problem – a lot of those products contain not only proteins, but also are high in saturated fats (especially red meat). And fat is something we don’t want in our diet while building nice, lean muscle. So, select skimmed milk and cottage cheese instead of those high-fat dairy products.


Choose boiled products. Why? You don’t need to use oil (no extra fat). Anyway, if you prefer cooked – don’t overcook those products in too high temperatures – this damages the level of proteins and makes products less usable.

Maintaining ballance in your diet

This is important. You have to eat balanced meals – proteins, carbohydrates, fat, vitamins, fiber and salts. So, eat everything from main food groups. Also important is to eat regularly, not three big meals, but 6 small frequent ones. This keeps the balance of nutrients in your body and really helps to build muscle faster.


To build muscle we have to workout. To workout we need energy – carbohydrates. Mostly we obtain carbohydrates in form of starch – potatoes, rice, spaghetti, cereals and bread.If you weigh more than 200 pounds, fix your carbs at 80-100 grams per meal. If you weigh 190 or less, set them at 60-80 per meal. Success will come with figuring out what works best for your body.


Include a lot of vegetables and fruits in your diet! You can read more about importance of vitamins in this article – Important Vitamins for Muscle Building .
Also eating fruits is important for antioxidants. Why? Read in this Antioxidant Article.

In conclusion:

  • Eat small but frequent meals (6 balanced meals a day is perfect!)
  • Every meal you should get about 35-40 grams of protein
  • Don’t forget about fruits and vegetables
  • Drink a lot of water (Read this article about Water)

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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.