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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.

Sunday, April 30, 2017

Diet And Supplement Tips To Lose Weight

Always dreamed to drop off some extra pounds? First you must consider what are your goals and exactly what you are wiling to do in order to reach them. Maybe it sounds quite unimportant for the first thing to mention, but these are the basics. You can’t build a house without bricks and plans, as you can’t drop off on weight without plan and exact goals!

diet to lose weight

Setting goals is just the first step… you must record your progress in order to get motivated and see your progress! You can do it by taking photos or writing down your weight and so on.

You must  eat healthy. You are what you eat, so eat what you would like to be. Think more of callories and fat in your food – that is important.

Clean out your cupboards, replace unhealthy food with healthy one… replace fat with proteins.

Eat small but frequent meals to increase your metabolism. You will burn fat quicker if your metabolism is high.

Stress… say “no” to stress… get rid of it… it is really unhealthy for you and it’s hard to concentrate on your goals if you feel shaky all the time… just live the life you want and keep with your goals – you WILL succeed.

To lose your weight successfully you will need additional supplements. Not only fat burners can help you with you goal, proteins, energy cocktails, vitamins will be a lot of help too.

Fat burners – there are a lot of them, they are divided into few subtypes such as:
  • Thermogenic Fat Burners
  • Stimulant-Free Fat Burners
  • Carb Blockers
  • Fat Blockers
  • Thyroid Hormone Increasers
  • Appetite Suppressants
  • ..and more..
For the best results we can suggest you thermogenic  fat burners, they can be a bit more expensive, but the effectiveness of them is unquestionable.

Proteins – proteins with low fat and carb consistence will perform great together with some fat burner and good diet.

Energy cocktails – an extra boost of energy is never too much! If you are active you burn more fat, so stay active and drop off on weight easy.

Vitamins – the key ingredient for maintaining the reached goals of yours. Without vitamins your achieved goals will be like a waterdrop in the ocean – no one will see them and even you wont feel them. Vitamins are the engineers of our body – use them wisely and your goals will be closer than you can imagine.

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Thursday, April 27, 2017

How Alcohol Affects Muscle Building


Again Friday! Another party! Yoo-hoo…!!! And what most parties are based on? Of course it is beer.. and alcohol in general… Is it bad ? Can we do it both ways, and what happens to you and your body when you drink and in the morning after a hard night drinking – you will find it out in this article!

After reading this article I hope you will understand how bad drinking is affecting your gains and diminishing your progress.

Alcohol is empty calories. It does not have any nutrition but it has caloric value of 7 per gram of alcohol. So if you are trying to lose fat – forget it! Forget about drinking. Not only because of those calories but alcohol slows down your metabolism too – so it is harder to process food for your body. Your body tries to metabolize the alcohol so the process of fat burning stops at all – that is really bad.

Dehydration – it is a disaster! Alcohol really hurts your muscle growth! It is not only that you can not eat a lot after drinking, but alcohols slows down the protein synthesis for 20%… TWENTY !!!  It happens because alcohol dehydrates your muscle cells (creatine does the exact opposite) and creates much catabolic environment in your body. Also alcohol blocks the absorption of a lot of important nutritions for athletes (such as – calcium, phosphorus, magnesium, iron and potassium).

Testosterone… When you drink, your testosterone levels goes down but your estrogen level goes up. Testosterone is the main hormone that builds the muscle… so we want it more not less. Drinking lowers your testosterone level for about 25%. Considering all of those facts we can infer why a lot of heavy drinkers has gynecomastia ( and we really do not want that… ).

Remember that you can party without alcohol too. Ok, unslept nights are not good, but it is better than anything listed above. I really do not want to encourage you to live a no-party-lifestyle… noooo, not at all.. we feel good when we party and there is something about feeling good… so I will list you some useful tips if it happens to you.. if you get drunk:

  • drink a lot of water before you go to sleep and in the morning – this water will keep your muscles hydrated and the catabolism of your muscles will me much, much lower.
  • drink a protein shake before you go to sleep. This will fight against the catabolism and not to even mention that you ALWAYS need some protein.
  • a serving of ZMA and glutamine will help with the problems listed above
  • eat good breakfast and make sure that your serving contains a lot of protein, calcium, phosphorus and iron, because these nutritions your body really lack after a hard night.

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Friday, April 21, 2017

Importance Of Stretching In Muscle Building


Stretching is very important phase of your training! Stretching is NOT warm up and they do NOT replace each other! You should do your stretching first, and after it you can do your warm up sets. Stretching makes your muscle more flexible and really helps to prevent injuries. It also makes the blood circulation in your muscles more effective.

Stretching does not increase you testosterone level – it is just not that kind of exercise! It will just prepare your body for the exercises that really can increase your testosterone level! And if you are stretched enough, you can perform those exercises more effectively and therefore your testosterone level will be higher… sounds great, right?

You should stretch before and after your workout! Stretching after workout is good because you increase the blood flow in muscles and therefore it helps to dissolve the lactic acid that has occured in your muscles during the workout ( lactic acid makes the catabolism much faster and helps to prevent the next-day-muscle pain a bit ).

It’s good for arteries

Stretching hardens your arteries! It is very important because arteries are the main blood vessels in our body. More stronger they are, than more blood can be circulated, so more blood gets to your muscle and more nutrients and oxygen they get – this increases the growth of muscles, strength and moves away the exhaustion!

But remember that you must stretch properly and you MUST do it right! Doing it wrong can get  cause injuries just in the process of preventing injuries… uff… no – just do it right with some stretching routine made by professional trainers. And remember that you must do everything slowly and concentrated – you will see the results in increased flexibility and enhancement in your workout routines just by a few minute stretch before workout!

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Monday, April 17, 2017

Intermediate Weight Gainers Workout

Your are not a beginner anymore. Take the next step! Let’s get some more serious weights. Let’s gain some serious mass and muscle. We will take the next step – add assist-part muscles in work.

Start working! Grab this from for free and get some serious gains!

Remember to always start your workouts with some warm up exercises and stretching. This is vital for great progress and muscle gains!

(Exercise, sets, repetitions*)

weight gainers workout

Day 1 (Chest/Triceps/Shoulders):

  • Dumbbell presses on incline bench 2 x 12,10
  • Standing barbell military presses 2 x 12,10
  • Lateral dumbbell deltoid raises 3 x 15,12,12
  • Cable crossover flies 3 x 12,10,8
  • Tricep V-bar pushdowns 2 x 12,10,8
  • Skullcrushers with EZ-bar 3 x 10,8,6

Day 3 (Back/Biceps/Forearms):

  • Lat pulls 3 x 12,10,8
  • Dumbbell rows 3 x 12,10,8
  • Chins 3 x max, 12, 10
  • Preacher curls with EZ-bar 2 x 12,10
  • Seated dumbbell hammer curls 3 x 10,8,6
  • Reverse Barbell Curl 2 x 12,max
  • Dumbbell Lying Pronation 3 x 15,12,10

Day 5 (Legs/ABS):

  • Leg presses 3 x 10,8,6
  • Leg extension machine 3 x 10,8,6
  • Lying Leg Curls 3 x 12,10,8
  • Standing Calf Raises (Machine) 3 x 15,12,10
  • ABS Machine 3 x 12,10,8
  • Reverse Crunches 2 x 12,10

Stay focused on your goals – gaining mass and strength. Eat 4-5 complex meals a day, use supplements – protein (or weight gainer if you are a hard gainer), vitamins, creatine.

* We will improve our exercise database! But for now, if you don’t know how to perform some exercises, search the web.

Good luck!

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Friday, April 14, 2017

Muscle Building Diet Tips – From A To Z

muscle building diet tips
Most of the people think that bodybuilding (muscle building, fitness or whatever) is mainly based on proper training. Well.. yes, you need to train the right way but 75-80% of the results come from eating and recovery. So basically – you can skip a workout but you should never skip a meal! You can reach your goals only with regular, everyday basis and patience. In muscle building nothing happens fast or easy – changes in your body will appear after about 4-6 months.

There are four main postulates of nutrition – water, protein, carbohydrates, fat. Three of them are a must – protein, water and fat. Human being can live without carbohydrates – like Eskimos, they are eating only fish and seals – only fat(mono and poli(omega3 and omega6)) and protein.


H2O is the basic, no… not the basic – h2o is the reason of everything! Human can live 3 weeks without food but will die after 3 days without water! Muscles contain ~70% of water. Should I say more? You should drink for about 3 liters of water daily. But you shouldn’t drink more than five. Water assimilates in body with speed of 200ml in 20 minutes, so you should drink 200ml every 20 minutes until you reach the limit… you can drink every half hour but you shouldn’t drink every ten minutes. So if you feel thirst – this is the danger signal of your body that you need to drink immediately, but if you will drink as I said you shouldn’t get thirsty at all. The best time to consume water is 30 min before meal and a hour after. If you will drink water during the meal you will result in slower food digestion which is bad.


Proteins are the building bricks of body, new cells are made from it, the old ones are repaired, hormones are produced with help of protein… well it pretty much rocks! Protein is made from amino acids and peptides which bound together different amino acids. Digestion system splits consumed protein into amino acids which absorbs into small intestine, then gets to blood, afterward into cells. Really important is to provide the body with constant amino acid intake… you should not overeat 3 times a day and think that you will grow… it’s not about quantity! It’s all about quality!! Your body can consume a small amount of protein in one meal (30-40gr) so you shouldn’t eat much more. And yes – you should eat good meat… sausages doesn’t count… and if you will eat too much your body will store the unused protein into your belly. You should eat: all kinds of meat (including fish etc), all kinds of milk products, eggs and sometimes a bit of soy. You shouldn’t count plants as protein source… their protein lacks some of important amino acids.

Different protein types vary in different speed of assimilation. This is important to know in order to plan daily diet. Meat, eggs, fish is consumed in about 2-3 hours (if something fat is eaten together with meat, food or eggs the assimilation time increases). Dairy products assimilate in 4-5 hours after eating. Whey protein powder assimilates in about 40 minutes so this is the perfect protein for mornings and after workout, the times when you fast need to regenerate your amino level. You can also consume BCAA aminos after workout (for example).


So the next big group is carbohydrates(or just carbs). This is the energy. If you lack carbs in your body – the energy will be consumed from your body fat AND muscles (basically the body will start to eat itself). Very important thing is the GI, GI shows how fast carbs are converted into glucoses the index can vary from 1-100: 100 is for pure glucoses, 76 is for donuts, 38 for tomatoes and so on, you can find information about GI of products on the internet. So if lots of glucoses gets into blood in a short period of time body exudes a lot of insulin in order to store the glucoses somewhere – in liver, muscles etc and if the glucoses is too much it is stored as fat. This is why it is important to know the GI of every and each food eaten. In your everyday diet you should use products with GI ~55 and less and ONLY after workout you need the fastest carbs you can gets – pure glucoses (grape sugar). You should consume about 0.8 gr of glucoses per kilogram of body.

There are some types of foods you should forget… bread, sweets, cornflakes and carbs which body isn’t able to store in muscles, so its stored as fat. So you can get quite fat eating fruits too! Sugar is made from 50% glucoses and 50% fructose so be careful with it too!


And The Fat. Fat is good! But only if fat is consumed in the right proportions. Fats are divided into satured fats (SF), monosatured fats (MSF) and polisatured fats (PSF). The last two ones are essentials fatty acids (EFA). You can get EFA from eggs, fish, grains, nuts, olives etc. you should stay away from SF, only in small amount they are ok. The worst of all fats are artificially made – trans fats. Trans fats are found in the junk food and semi-manufactured goods… FORGET THEM. So we will eat EFAs yayyyyy


Vitamins – as important as fat, carbs, water and protein. And remember that you need more vitamins than average people. So the doses are as follows:
  • Vitamin A 5,000-25,000 IU
  • Beta-Carotene 15,000-25,000 IU
  • Vitamin B1 30-300 mg
  • Vitamin B2 30-300 mg
  • Vitamin B3 20-100 mg
  • Vitamin B5 25-200 mg
  • Vitamin B6 20-100 mg
  • Vitamin B12 12-200 mcg
  • Biotin 125-300 mcg
  • Folate 400-1,200 mcg
  • Vitamin C 800-3,000 mg
  • Vitamin D 400-1,000 IU
  • Vitamin E 200-1,000 IU
  • Vitamin K 80-180 mcg
You should stay somewhere in the middle… max is for the big guys and min is minimal for everyone…

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Tuesday, April 11, 2017

Overtraining – How It Can Affect Your Ability To Build Muscle

For building big muscle you have to train big. I mean REAL BIG. As they say “Lift heavy or go home!”. This is true, but (as always there is at least one “but”…  ) never ever overtrain your muscle. You don’t build your muscle at the gym. Nope. You build your muscle while you sleep, while you rest. Your body have to transform that holy protein in a freaky nice, lean muscle mass. If that is not what is happening to you – something is wrong and most likely you just overtrain your body.

You can lose your muscle mass!

Yes, sounds scary. You go to gym to build muscle mass, not to lose it. But this is what happens when you overtrain – your muscle do not recover.Take a rest at least one day between your workout sessions and get enough proteins (about 30-35 grams per each meal). Of course, vitamins, and other nutritional supplements are important too. But proteins are the building blocks of muscle.

Overtraining decreases the level of testosterone in your body!

This is painful too. Here is what happens – you overtrain your body and it has to recover. If it doesn’t get enough nutritional supplements, it have to use something else. And this is where you lose your muscle mass. And not only that. You can lose your testosterone – your main male hormone – level. Testosterone is a creation and building hormone. But if your body is focused on recovery, it totally forgets to keep up your testosterone level.

Damaged immune system

Muscle building hurts immune system by general. It weakens your body workout after workout and then recovers. This is why vitamins are so vital here – to strengthen your immune system. If you get a flu – you’re out of gym for at least 1 week and you lose a lot of water and strength by that time. But if you overtrain – you lose your immune system abilities by at least 200%, so your body is like a broken fortress – every one can get in.

So keep in mind – the line between great workout and “too hard” one is pretty thin. No one better than you can feel your body. Train hard, rest good and build a body you’ve always wanted!

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Saturday, April 8, 2017

Steroid Alternatives – Best Anabolic Stacks

steroid alternatives
No doubt that you have heard about steroids. And of course you have heard about the harm they can do to your body. But there are alternatives in the market! Less harmful, cheaper and LEGAL!

These steroid alternatives can math steroids in effectiveness – steroids beat them only with their huge prices and bad effects on health! In this article we listed down the best legal steroid alternative products in the market.


Deca is a well known fat-burning steroid. And TriaTherm is it’s alternative. This is something you want to have in order to burn some serious fat and have really “cut” muscle.

Oral Testibol

Fast increase of strength and endurance. Great for “hardcore” workout lovers.

Monster Stack

Sounds scary? This Monster Stack gives some serious muscle pump. 100% natural testosterone boost.

Mega Mass Stack

Transform every gram protein in muscle. That is what Mega Mass Stack exactly does. Fantastic for skinny guys to bulk up.

Mr. Universe Stack

The name of this stack speaks by it self. This one will really freak out both : you and your friends.

These are some basic stacks for all goals : muscle building, weight gain and fat loss.

Tuesday, April 4, 2017

The Complete Idiot’s Guide To Gym Etiquette

gym etiquette
This is the ultimate Gym Etiquette listing.
  1. Use towel to wipe the machine you were using. No one likes to lie down on a sweaty bench!
  2. Re-rack your weights. Forget all the ”It was there when I came!”, just do it!
  3. Grunting is OK, consistent screaming is not. I’m happy you’re pumped up, but it breaks my concentration if I can hear you over my music.
  4. Don’t be egoist and share the machine you are working on, no one wants to stay in line.
  5. Try not to walk in-between mirror and someone who is doing exercises.
  6. Give people their space. Keep a comfortable distance from others when performing exercises.
  7. Don’t start a conversation with someone while he/she is lifting.
  8. Don’t say you are using the equipment when all you are doing is resting on it.
  9. Help out other muscle builders, if you are asked to spot – do it! You will need their help one day… believe me.
  10. Be polite!
And, please, don’t come to the gym naked like those guys in the picture.

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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.