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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.

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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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.