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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, February 21, 2017

Testosterone And Muscle Building - Increase It Naturaly!

testosterone and muscle building
The word “testosterone” is very often mentioned in the world of bodybuilding. But what actually is it? We won’t talk here about it’s importance in your sexual life, and how it makes boy’s into men. We will talk here about why testosterone is important if you want to gain weight, build strong body and muscle and look like those guys on the magazine covers.

So, testosterone is a steroid hormone that is secreted in the testes of males and the ovaries of females. It is the principal male sex hormone and an anabolic steroid, but it is found in woman in a much lower dosage too (Thank God it’s so. I’m sure you don’t want a girlfriend that have bigger muscles than you do). This hormone is very important in building lean muscle mass and strength as it so anabolic. So it is not a surprise that many bodybuilders are using testosterone boost supplements to boost this hormone level in their body. Also it is important in increasing bone density - so the bones will get more stronger.

There are a lot of testosterone booster supplements. But how to increase this “magical” hormone level in our body naturally? Here you go:
  • OK, lets start with the most enjoyable thing - have a lot of sex! Yes, this is true! Sex helps to increase testosterone level in males. So go and tell this to your girlfriend. She want you to have beautiful, muscled body. So…
  • Limit your alcohol! If you are training hard all week, but having a lot of drinking parties in the weekend, don’t be surprised that you won’t see any progress. Don’t get me wrong - drinking some bear with your friends in Friday is very OK, but you have to limit your alcohol drinking habits to minimum in order to keep your testosterone level normal.
  • Eat some fat. It is proven that eating some fat is good boost of testosterone in your body. It does not mean that you have to go now and load up with butter or oil, no. I just want to say that do not be afraid of having some fat in your meals.
  • Limit your endurance training. Endurance training (swimming, long distance running, distance skiing e.t.c) decreases the level of testosterone in your body. Have you seen these marathon runners with big muscle mass? I have not. They are just "skin and bones". But do not forget that you need to do some stretching exercises and warm up with running or cycling before your workout in order to help your heart.
  • Limit your workout to maximum 1 hour. It is proven that hard workout is good testosterone boost if it lasts for maximum 1 hour. Just work very hard with less time to rest between sets. Very good example how to increase testosterone level in your body is by doing leg workouts that are high intensity and very brief. Squats with high weights or, for example, sprinting.
Of course, you can search for some testosterone booster supplements, but we recommend you just to keep in mind our suggestions. I’m sure you’ll remember the one about having a lot of sex. But all the other ones are as much important. Good Luck!

Here Are Top Testosterone Supplements


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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.