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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.

Monday, May 8, 2017

To Juice Or Not To Juice?

Lately more people I know seem to be considering starting up on a cycle of juice (steroids). I like to laugh at them after telling me that. I look at them and see mostly scrawny people that work out if they get the chance, use bad form, have a bad diet, and basically dont know what they're doing. If they would do some research and put alot of effort into they're training and still were scrawny then I'd think differently (just kidding). Thats almost never the case, with the proper training everyone will gain.

Here is a list of some of the fundamentals you will need to make gains. If everyone follows most of these there is no reason to consider steroids. Steroids are the easy way out and not natural. There are many side effects you can check out here.

1) Diet: In order to get big and make gains you must eat right, and stay strict. Not too much junk food, etc. Protein is very important recommended is 1-2 grams of protein per pound of weight per day. If you want to get big your going to need at least 4-6 meals per day. I suggest 3 or 4 real food and 2 to 3 protein shakes. There is much more to a diet which I will write more about in the future.

2) Training: I suggest for beginners work two bodyparts per workout to start (ex. chest & tri's, back & bi's). For advanced, one bodypart per workout (ex. chest, back, triceps, legs) Rest the bodypart at least 48 hours before working it out again. I suggest doing each bodypart once per week, giving each muscle adequate time to heal.

3) Form: For training make sure you use good form, if not you will miss out on most of the gains you can be making. If your new, use a trainer the first few sessions you work out, just to get the idea of how to do the exercises right.

4) Cardio: If you work at a desk all day you usually dont burn too many calories. This is not good considering that to get big your eating 3000 - 5000 calories a day. Remember to do at least 30 minutes of cardio 3 - 5 days a week. By working out the muscles will get big, but if you dont do cardio you wont be able to see them. Cardio burns fat and gets you ripped.

These are the basic ingredients to successful training, follow them and you will not need steroids. If you have any other questions or comments post them on the message board.

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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.