Author: Chris Ritchie

Motivation is one of the most important things when it comes to gaining weight and muscle building, I would say – the most important. Without motivation your training process will be boring and unsuccessful. There are lots of ways to get motivated and stay motivated. I will list down the most effective and popular, just to help you achieve your goals! So, Let’s go: Music – this is probably the most popular way to stay motivated. But you should not chose some pop or r’n’b music… this just sucks for bodybuilding, weightlifting and similar sports.. you need something aggressive, you…

Tired of reading vague “do this, eat that” advice? This is a no-fluff guide to building lean muscle through a structured diet plan. First, analyze your current macros: calculate how many calories come from fat, protein, and carbohydrates. You may not even need to overhaul everything — just optimize. Who Is This Diet For? This plan is ideal for clean bulking — increasing lean muscle mass without unnecessary fat. With high-protein meals spaced throughout the day, you’ll feed your muscles consistently and improve recovery. Full Day Meal Plan (8 Meals) Meal 1 – 7:00 AM Meal 2 – 10:00 AM…

The first step to gaining weight is having the right diet — or at least a solid framework. Keep in mind: diet doesn’t mean “eating less.” A diet is a structured eating plan to meet specific goals — and in this case, that goal is bulking up. Understand Your Body Type To gain weight effectively, you must understand your body type. Each body type responds differently to calories, carbs, and training intensity. This article offers basic guidelines that apply to all types but consider customizing as needed. Simple Rules to Start Bulking Meal Frequency & Tips You don’t need to…

There are some exercises that are more dangerous than others. If you are a beginner (without a personal trainer) you should avoid them. Not only exercises are dangerous – your attitude to training and sport is more dangerous. There are some things that you should bare in mind when training, when dieting, when trying to build muscle. All of these things I will list down you should know as ABC. 1)Hard cardio (aerobic) can stimulate heart attack. I won’t say that you shouldn’t do cardio! Not at all. But you shouldn’t force your body, you should feel the line when…

Squat is a push type exercise that a lot of people avoid. But it is must-have basic exercise, especially for gaining weight and muscle mass! Some would even say “train your legs if you want to get big arms!” and I almost agree with this, because you can not build unlimited mass and gain weight on the upper body only – you must build strong body in general! Remember that. In this article I will tell you some basics about squatting and technique. The main muscles worked in squat are quadriceps, but squat also trains glutes, hamstrings and calves, and…

For the beginning we will give you some gym training tips, stick with them and you will succeed in the ultimate fight with your so-hated extra weight. The first thing you need to do is to perform a lot of endurance exercises ( like running, cycling, swimming etc. ). You need to do them regularly.. It is very important to lose some extra pounds.. and it is not so hard.. You just need to stick with your routine! Training Day Start your training with a light warm-up exercise – 10 minutes of endurance exercises (you can chose them, but the…

It is very popular to say that fat loss for women is nearly impossible. ”You will have to sacrifice everything, you just have to lose that belly fat.” But is it so? Of course not. This is a myth made up by those women who gave up, by those who find it difficult to take care of themselves, their own health and beauty.. but you are not like them! Ok – for women it is harder to lose weight than men, because of these physiological differences. But this is possible and it is far away from impossible, and you can…

In this first edition of Top Muscle Building Exercises I will talk about chest exercises. Sorry for not starting with the so called muscle building exercise No. 1. Bench Press. I will start out with dumbbell flyes instead. But I still think that bench press is the best muscle building exercise for chest, it just gets boring to read every article about chest exercises that starts with bench press, so I will exclude BP from this article – you can read about BP in our site (Bench Press from Techniques to myths) if you want to. So, here we go:…

When it comes to Weight Gain and Muscle Building – the process if full of joy! But… there are some undesirable side effects at times (Hey! Nothing is perfect you know! ) In this article I will speak about one of them – Stretch Marks or striae (singular stria), as they are called in dermatology. How and why stretch marks appear, and how to cure them later in this article. The first signs of Stretch MarksWhen you are performing your usual workout routines, you may notice that the skin gets red or even purple in the areas worked out. Some…

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…