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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.

Friday, May 26, 2017

5 Important Muscle Building Tips

muscle building tips

Tip #1

Get out more of your muscles as you lift. Try to lift more explosively, to increase the testosterone synthesis. Lift heavy but clean, with proper technique. Lower the weight quite slowly but then lift it up as fast as you can, this will make you stronger and build some good, lean muscle mass.

Tip #2

Try to do as little cardio as you can. This might sound stupid but this is how it works. You should change the way you train – few weeks power, few weeks endurance and so on – this is the key to great success in every sport, you need to train smart and hard. This muscle building tip is one of the most important ones!

Tip #3

Eat protein rich food (fish, red meat e.t.c.) if you want to stay tight and build lean muscle mass. If you don’t care about getting some fat too, you can eat just everything you see and you will build some muscle for sure – this is called bulking process, after whom you can burn the fat and stay tight and lean!

Tip #3

In order to build muscle, you MUST sleep a lot. In muscle building sleep is one of the most basic things, together with workouts and nutrition. If you want to build good muscle mass you need to sleep for about 8-10 hours a day.

Tip #3

Include main powerlifting movements in your workout. Squats, Bench, Deadlift – these are your gods if you are serious about muscle building. And remember that in these basic movements you will work out most of your muscle so make your workout routine smart, or you can chose one of the routines found on this page.

Stay tuned for more muscle building tips! This was just the first edition! Come back for more!

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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.