Month: February 2017

Which One’s The Best Exercise For Building Your Upper Chest?

Flex Online talks about the incline and reverse grip press. You have to take a look and examine which one is better when it comes to developing your upper body.

People have gotten used to incline presses that they’ve been using it for decades in order to build their upper chest. However, it appears that the research on incline and reverse-grip bench presses strongly suggests that the latter is even more effective in muscle building.

Let’s check the results: Australian researchers published the outcome in the Journal of Strength and Conditioning Research. Their subjects were weight-trained and they were assigned to perform incline bench presses. The results were not that promising. Check out more here:

Which One’s the Better Press?

Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects performed incline bench presses, the muscle activity of their upper pecs was only about 5% more than the muscle activity of their upper pecs during the flat bench press. Read more…

Simply Shredded discusses the effects of the two exercises. Based on the same study, when the participants executed the incline press exercise, the muscle activity on their upper pecs was reported to be around 5% more than the activity of their pecs during the flat bench press.

On another study, Canadian scientists discovered that when trained lifters performed the reverse-grip bench press, the muscle activity of the upper pecs was 30% more than when they did a bench press using a standard overhand grip.

So, what’s the deal now folks? Take a look at the results here: 

Incline Vs. Reverse Grip: Which Is Better For Building The Upper Chest?

Defense Bodybuilders have been doing incline bench presses for decades to bring up the upper chest. Prosecution Research on incline and reverse-grip bench presses suggests that reverse-grip bench presses my be a better upper-pec builder. Read more… joins the crowd for examination. Let’s take a look at how they view the two exercises. 

Common knowledge tells us that the chest can be trained using three angles. These are incline, flat and decline. The usual training wisdom indicates that incline works your upper chest, while flat does work on the middle chest.

Training on a decline works the lower part of the chest. We were told that these three are the best moves to include in our workouts. However, it may not be the case based on the new research. It favours the reverse-grip bench because of its effect on muscle activity.

Even though this is the case, we should not abandon the rest of the exercises. Variation has good effects on training so mix them all up!

Incline Bench vs Reverse-Grip Bench for the Upper Chest

As far as most trainees are concerned, the chest can be trained from three angles: incline, flat, and decline. They will tell you training at an incline trains the upper chest, training on a flat bench works the middle chest, and training on a decline works the lower chest and that these are the three variations you should implement into your workout to best target the portions of the chest individually. Read more…

ATHLEAN-X™ gives us ways How to Build Your Upper Chest:

Cytosport Monster Massive is a good supplement mix that can initiate muscle gains after your workout. What it does is that it enhances muscle protein synthesis which favours muscle growth. Here’s what the Monster Massive has in every serving:

You got 50 grams of protein and 810 calories to boost your muscle size. This would really pump up your growth when you start taking this religiously. Moreover, you also have amino acid for faster recovery. Take a look at the Cytosport Monster Massive here:

Get Ready For These Aggressive Workout Programs

Popsugar author Dominique Astorino tells us why boxing has become a fad in 2016. Before the year ends, let’s recap a quick history as to how it became an instant trend.

Celebrity influence was a major contributing factor to the popularity of the sport. From people like Gigi Hadid, Ellie Goulding, and Demi Lovato, it’s not a wonder why people have gone from indoor cycling to explosive boxing. 

2016 Was the Year Boxing Became the New Indoor Cycling

While 2015 was an explosive year for indoor cycling, the heavy bag and Everlast gloves dethroned stationary bikes on our Instagram feeds this year. Let’s take a look at some factors in its popularity (and why you should definitely try it in 2017). Read more…

Aside from the explosiveness of boxing, we also have agressive strength training workout programs from Mike Mahler. You can turn this into your own guide for a challenging workout.

His first principle: if your aim is to increase in size, strength, and power, you’ll need to take it up a notch. Make sure though that you start with moderate volume and gradually increase in your set and rep count over time.

Aggressive Strength Training Programs #1

If your goal is to increase size, strength, and power then you need to crank up the volume. However, this is easier said than done and many trainees make the mistake of jumping into high volume training too soon. A better approach is to start with a moderate volume and gradually increase the sets and reps. Read more…

Mike Simone from Men’s Fitness gives us a list of workout programs that are set to change your image.

Set your goals right and you’re on your way to achieving a great physique. Motivation is something that fuels your success, and if you make it right, you can absolutely reach your goals. You’ve got to have enough will, put in some hard work, and invest in long hours of training.

9 Workout Programs That Build Rock Hard Muscle

You’ve been saying it all year along: “I’m going to really get myself in great shape this year,” or “I really need to get myself BACK in great shape this year,” or “I’m completely bored with my training, I need something new.” Lucky for you, we’ve got all of those minor issues covered. Read more…

Check this Fast Chest and Abs workout fro Six Pack Shortcuts & Abs After 40  (Explosive):

If you want to increase your endurance and your strength during these intense sessions, combine your routine with Cytosport Cytomax Powder.

Aside from endurance, you get to improve your muscle strength and it promotes re-hydration too. 

Kettlebell Workouts For Muscle Building

Men’s Fitness shares these kettlebell workouts that are sure to build some muscle. This versatile equipment gives you a chance to develop your body. Whether you’re in the gym or in your place, you can use this to start grinding those muscles.

If you’re a skinny guy, worry no more. You can get ripped just like Zac Efron and the best part of this is the time: you only need an efficient 45-minute routine workout using a kettlebell. This promotes muscle mass and growth hormone production.


With these 10 5-move kettlebell routines, you’ll only need one kettlebell and a 30-45 minute window of free time. (Choose a challenging weight, but one that allows you to go through the prescribed reps and sets; go heavier over time as you grow stronger.) Give this protocol a shot if you’re looking for a new program to do at the gym; it’ll be a life saver when all the resolutioners flood in after the holidays. Read more… says that these 6 exercises will give you massive result. This type of equipment was heavily mainstreamed with cardio that’s why a lot of people think that they can’t add some bulk using these.

A few people know though that these are really efficient when it comes to enhancing strength and muscle. There are three principles in gaining mass. You can check it out below as well as the top exercises you can use in your routine!

Top 6 Kettlebell Exercises for Building Mass

You’re not going to grow unless you increase the time in which your muscles are being stimulated (and I’m not talking about a massage). Muscular growth is triggered by this, but won’t happen unless the next two pieces of the puzzle are in place. Read more…

Breaking Muscle says that these workout splits do some magic for gaining muscle. The main equipment used is of course, the kettlebell. People think of it as something that will not help them build a lot of muscles. That’s only because they’re exposed to the 48kg ones.

If you’re interested in pressing bigger bells, you’ll find it surprising. You’ll feel like you’re arm wrestling – your body recognizes the effort instead of the load. As long as the load is a challenging, the body will surely react.

Try These Kettlebell Workout Splits For Major Muscle Gains

The kettlebell’s offset shape means that instead of the load being lifted almost directly in line with the joints, as with a barbell, it needs to travel a much more difficult path to get overhead. And because of the way kettlebells tend to pull your arms backward while pressing, the body has to overcome much more than just the physical weight of the bell. Read more…

Get some inspirations from Onnit Academy. Check out their video here:

If you’re real meticulous about your gains, why don’t you take it up a notch? Give Cytosport Whey Protein drink a try, and you won’t regret it. This is quality grade, high-protein content, and nutrient-rich. What else are you looking for?

This can really facilitate muscle gains like no other drink. Muscle building gets easier because of this drink. 

Lighter Running Shoes For Runners Make You Faster

It seems like having a lighter shoe might increase your chances of winning that race. Research has shown that people tend to run slower when wearing heavy sneakers. We know that wearing heavy shoes make us work harder when running. Experts have a theory that this makes it difficult for athletes and would likely slow them down.

The researchers from University of Colorado Boulder want to make sure that this is true so they conducted this study. For three weeks, 18 runners need to complete 3,000-meter time trials on an indoor track.

Lighter Running Shoes Really Can Make You Faster

By themselves, the shoes weighed 7 to 8 ounces each, depending on size. The pellets added about 3.5 ounces (or the weight of a deck of cards) per shoe for one pair, and about 10.6 ounces per shoe for the second pair. Read more… continues the story. The researchers noted though that it doesn’t mean that it’s going to make you a fast runner. The previous research of this team concluded that proper cushioning lowers the energy cost. Swapping out the cushioning or padding for a streamlined design can potentially have negative effects.

The study lead author, Wouter Hoogkamer, PhD, says that lighter isn’t always better. He tells consumers this when buying shoes: choose light but still cushioned well.

Lighter Shoes Can Make You Faster

He recommends that shoppers keep this trade-off in mind when choosing a running shoe that feels good—lightweight still but adequately cushioned—on their feet. The study was funded by Nike and published in the journal Medicine & Science in Sports & Exercise. Read more… explains that there are a lot of benefits if you have lightweight shoes. These trainers mean you’ll have less impact and fatigue. This also means you get to recover faster. This is really good for long term results.

Aside from that, wearing this kind of footwear gives you the edge. Running with soft footsteps can be great for a lot of runners. If you have good form already, running can be effortless for you. It doesn’t matter if it’s a dash or a marathon: you’re good to go.

Lighter Running Shoes Are Better in the Long Run

If you have good form with a natural running (midfoot/forefoot) gait and you wear lightweight shoes, running can put you in a state of euphoric bliss as you effortlessly click off the miles. Everything flows together harmoniously and efficiently, no matter if you’re running a minute or a marathon.Read more…

Get tips from ATHLEAN-X how to run (safer, faster, without pain!)

We know that these athletes endure long hours of running and training. If you’re a runner and you’re having trouble keeping up with the pace, check out Cytosport Cytomax Powder.

You’ll be able to withstand your training because this gives athletes a steady dose of energy. This is a performance energy drink that ensures you stay hydrated all throughout. It’s also helpful in dealing with your cramping, fatigue or post-workout soreness.