Category: Build Muscle

Build Olympia Worthy Legs Like The Olympia Men

If you want to know how to build olympia worthy legs like Josh Lenartowicz or Arnold Schwarzenegger, check out their methods below. You can definitely make it, just like these incredible men!

Flex Online reports how Josh Lenartowicz built his amazing Olympia legs. It seems like the Lenartowicz had his own training routine. Get this, it’s called King Of The Gym. Sounds cool, yeah? Wait until you know what happens in this routine.

KOTG is plays a rough game. It’s progressive and you get to perform each exercise for four to eight sets. The rep count remains the same but the weight increases for each set. Think you can handle this? Check this out then:

Reinventing the Wheels

This overload set is done for roughly the same reps as the lighter sets that preceded it, but because it’s to failure, he doesn’t predetermine when to stop. The system is called King of the Gym for a reason. When you’re as strong as 260-pound Lenartowicz, the overload sets are attention-grabbers and respect-earners. Read more…

If you want to find out Arnold Schwarzenegger’s secret for his oak-like legs, read up and know more about how he resolved this bodybuilding obstacle. Only a seven Mr. Olympia title holder would know the solution to this weakness.

During his time, he was the ultimate bodybuilder, admired for his figure. But we all know too well that it wasn’t easy for “The Oak.” He pushed harder and even endured sickening workouts up to three times a week just so he can achieve massive legs.

Arnold Schwarzenegger’s Secret To Tree Trunk Legs

Arnold Schwarzenegger was a promising young bodybuilder who had one glaring weakness (seriously)—his legs. At 6’2″, Arnold knew firsthand the difficulty tall bodybuilders face in bringing up their bottom halves. Rather than accepting this shortcoming, however, Arnold endured grueling, even sickening, workouts up to three times a week to build massive tree-trunk thighs worthy of someone nicknamed The Oak. Read more…

Squats enhance your lower body strength. You may already have this exercise included in your daily routine regularly and that’s a good thing because it also improves your flexibility and pump up the human growth hormone production.

Men’s Fitness tells us about these amazing seven variations for building muscular legs. You can surely spice up your basic squats with goblet squats and front squats. Check out the list for more lower body exercises to ensure that you get to shape those lower extremities!

7 Squat Variations To Build Muscular Legs

Whether your goal is to get shredded, stay in shape, or simply to feel (and look) good, you should be switching up your squat variations regularly, says New York City-based personal trainer Nick Rodocoy. Read more…

Check this amazing Leg Workout from ATHLEAN-X™:

Because the main goal is to build your legs and gain muscles in that area, this is going to be the best protein supplementation to achieve those trunk-like legs. You can finally make that dream come true.

It also has high levels of essential amino acids that will be the foundation of your awesome diet. You can totally get on board with this. It improves your immune system functions which will give you an overall healthy body.

Muscle MLK Powder 2lbs

Best Powerlifting Routine: Hardcore Exercises

Muscle and Strength gives us an idea about Wendler’s Powerlifting Routine. This has totally gained fame because it works really well. It’s growing into the most-sought after training routines.

Well, your peers can’t be blamed if they’re into this. It has proven to be worthy of consideration because of good results. That’s why if you want to try it out, see the details below.

A Hardcore Look At Wendler’s 5/3/1 Powerlifting Routine

Jim Wendler’s 5/3/1 system is popular because it works! Wendler’s has you training 3-4 days per week on a rotating wave system. Read more…

Men’s Fitness says that this plan is going to build your body fast using the numbers on the bench press, squat, and deadlift.

They say that these are the best moves for getting bigger and stronger in just a short period of time. Well, what are you waiting for? Apply this plan to your routine now!

The Powerlifting Training Plan

In powerlifting, competitors vie to lift the heaviest weight possible for one rep. They don’t specifically train to get huge muscles, but they still end up being massive. Read more…

Breaking Muscle gives us the training tips from a champion powerlifter. It’s no other than the Chris Duffin. Working two roles as an engineer and being a world-renowned powerlifter, this guy knows what to do with his training plan.

He shares his training logs with the Breaking Muscle team, and they summarized the valuable lessons they learned from the champ. Check out the five of tips on how to be a great lifter like Chris Duffin.

5 Training Tips From Champion Powerlifter Chris Duffin

Between having the brain of an engineer and the brawn of a champion powerlifter, Chris knows how to train. He shared almost ninety of his weekly training logs with us, and along the way we learned the following five valuable lessons. Read more…

Chandler Marchman’s video is effective in building muscle mass. This is a great powerlifting routine:

If you’re hitting it hard in the gym just to gain more mass to suit your powerlifting activities, see Cytosport’s Monster Milk. It has high-quality blend proteins that can help you in building massive muscles.

This is full of muscle-building proteins so it’s a great drink to add to your diet.  Aside from that, it’s a healthy choice because it’s got a lot of essential amino acids. See the product here:

Cytosport Monster Milk

Tips: Muscle Building For Women

Muscle and Strength discusses how to achieve weight gain and muscle building for women. There’s not a lot of difference between men and women in terms of training for weight or muscle gains. You just have to live by the rules. Of course, these have to be implemented appropriately in order for you to finally achieve your goals.

There are quite a number of people who really want to lose weight and it’s mostly for females. But there are women who simply lack lean muscle and mass. If you’re someone who belongs to the second category, you have got to have some sort of plan that can prove to be efficient enough to deliver results.

Weight Gain And Muscle Building For Women

There is so much information available regarding weight loss, but what if you are at the other end of the spectrum? What if you are a woman who wants to gain some weight and build muscle? Yes, you heard that right!  Some of us actually want to gain weight and bulk up.  Where do you turn? Read more…

Live Strong says that there are awesome methods to get you to build muscle fast. As mentioned earlier, there are those who want to add some weight to their frame, and these ways can be just as successful in letting you gain mass. These are the practices that can help you.

Gaining muscle mass would mean doing these two major things: changes to your workout and dietary habits. A routine workout that’s focused on a resistance training plan will be able to target all of your major muscle groups while on the process of adding mass. A diet that’s supportive of muscle building should be considered in order to pump up your training plan.

How Women Can Build Muscle Fast

If you’re a woman trying to build muscle fast, these tips can get you to your goals. Since gaining lean muscle mass rapidly requires changes to both your workout and diet, consider a resistance training plan that works all your major muscle groups and a diet that contributes to muscle building. Read more…

Muscle and Strength explains that there are important matters to be thought of before testing a muscle gaining plan. This one talks about the right kind of training for your body, the appropriate dietary consumption, as well as the needed supplementation to get the body of your dreams.

The biggest comparison that’s being discussed most of the time is women versus men. In the actual practice, there’s really not much of a difference when it comes to training and eating habits. It’s a matter of identifying what your body really needs.

Women’s Body Bible: Training, Diet & Supplementation!

Women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? Read more…

Check these tips from Vince Del Monte How To Build Muscle For Women:

Women want lean muscle. No fat, but pure and firm muscle. This Cytosport drink can give you what you really want. You can incorporate this drink in your dietary regimen.

The Cytosport Muscle MLK brings out lean muscle effectively. It has the potential to increase your strength, thereby letting you maximize the effects of your exercise.

Cytosport Muscle MLK also boasts of vitamins and minerals. A total of 20 different nutrients are incorporated in this drink. It’s totally rich and it can give your body a total boost. Check it out here:

Muscle MLK Ready To Drink

Mass Training Secrets: Get The Bodybuilder’s Secrets

Muscular Development says that these are the mass training secrets of Olympians. They’ve been around for years and they want to share these awesome tips in order to help newbies like you! Well, no matter how long you’ve been around in the bodybuilding world, you’ve got to know what keeps people like Roelly Winklaar at the top of their game.

Speaking of Roelly, he says that genes really play a big role in building muscle. He said that they grow quickly and easily that he can’t train them more than once every three weeks or else they blow out of proportion and end up making his biceps look too small. He maintains the size using pressing exercises for the chest and shoulders. Also, he’s not into using extremely heavy weights. Rather, he uses moderate loads that he can control better as well as those that focus on contraction.

In growing his triceps, he didn’t have to do any crazy methods. He does a certain move that lets him increase triceps size. This exercise would be the dumbbell kickback. It’s a free-weight extension movement that had successful effects on him. For more tips from Roelly and the pros, check this out:

Mass Training Secrets of the Olympians 

MD readers should be aware of the enormous role genetics play in bodybuilding, so the following confession Roelly made to me about his triceps in 2010 shouldn’t shock you too much. “They actually grow so easily that I can’t train them more often than once every three weeks, or else they grow out of proportion and make my biceps look too small. I can maintain them the rest of the time just from the work they do assisting in pressing exercises for the chest and shoulders. Read more…

Muscle and Performance gives us the ultimate plan for gaining mass in just a span of three months. That’s quite a short amount of time! You might be thinking that something like this might be quite challenging. It’s not going to be as hard as you think.

If it’s about gaining mass, everyone’s considered as an expert. A lot of people do it on their own and do a lot of stunts just to get them huge. This is actually what makes it difficult task for an average lifter. It gets harder to identify which steps are really needed to gain mass.

There are things that you can apply in your training routine so you can get the results that you want. There are three of them presented here. These are quite practical especially in adding bulk to your frame within a three-month period. The first truth: muscle size increase when you use big lifts within the 8-12 rep range. Some want to insist that a high-rep set triggers new growth. However, it appears that the middle ground works just fine for everyone if executed correctly.

For other tips, check it out:

The 3-Month Mass-Gain Plan

Luckily, there are a few universal truths that anyone can apply to elicit the gains he or she is looking for. We not only present three of them here, but our expert also used each of them to craft the accompanying mass-gain program, making it a proficient and practical method to gain an appreciable amount of new muscle over the next three months. Read more…

T-Nation talks about these methods to effectively increase muscle size. If you’re someone who wants to undergo a mass building program, you’ve got to shift your focus from your abs to your overall muscle mass. The best movements for building muscle involve just a short list. You can do these religiously when you start your training. Remember, you can be the master for gaining muscle if you’re an expert in doing the moves. If you want to put on some bulk fast, you’ve got to add these guidelines in your training regimen.

The first one involves the exclusion of everything else. You have got to pay attention to gaining a significant amount of muscle mass first before you start worrying about your six-pack. The second one: spending time under the bar. Find ways how you can carry loads and move weights for a couple of minutes without releasing the load.

The third tip is about eating. You’ve got to put an end to calorie restrictions just for a while. Don’t act like you’re a college teenager. You must eat when you participate in this plan. Another one is resting: you have to master this one because it will eventually have a greater effect on your gains. For more ways on gaining mass, check this one out:

10 Secrets to Building Mass

If you have 14-inch arms and want to start a mass building program, don’t worry about your stupid abs (for a while.) The best movements for mass building make up a very short list and you need to do them every time you train, as mastery of the movements is a key to mass building. There’s something magical about mass gains around the 5-10 rep range and the last century of strength enthusiasts will bear this out, too. Read more…  

Weight Gain Network shares these 3 Mass Building Secrets From A Fitness Model:

Cytosport Monster Milk is an awesome way to start your workout right. This is something that is rich in glutamine that is responsible for a better protein syntheses.

This is to refuel the muscles that have been completely used during the workouts. You can definitely recover and achieve growth with this one. This also has the potential to enhance the liver’s glycogen after workouts.

Cytosport Monster Milk

Take Note Of These Diet Plans Bodybuilders Follow

Muscular Development talks about the kind of contest training and dieting that pros use in order to get to the top. If you are into bodybuilding, it’s a must to maintain your body in top condition. There are no exceptions to this rule. There are two most important parts: training and dieting.

Knowing the right kind of exercise is essential in forming the muscles that you need to show off. If you lack in a certain area, you can pump it up or even improve it by doing specific moves or exercises to enhance it either aesthetically, or in terms of performance. Dieting is the next step. Nutrition pushes your efforts further. The kind of food that you put into your body plays an important role on the outcome of your performance.

This is the list of training and diet plans that Olympian bodybuilders swear by. There are strategies mentioned here by Dexter Jackson, Branch Warren and Victor Martinez. Check out their training workload and their meal consumption:

Contest Training & Dieting – How Top Pros Do It

Ever wonder what training and diet plans Olympian bodybuilders follow? In this MD special we look at the nuts and bolts of the strategies adhered to by Dexter Jackson, Branch Warren and Victor Martinez. Check out the sheer workload and dietary discipline these guys have to endure in order to be contest ready. Read more…

Muscle and Fitness helps you get a better shape by this ultimate winning meal plan. These includes healthy eating tips from Phil Heath. His muscle building nutrition guideline will ultimately help you gain quality muscle.

In the past few decades, if you’re a professional bodybuilder, you were expected to eat a lot until you drop. You’re free to stuff your face with pie, burgers, pizza, and ice cream. This is done simply just to gain weight and get all the mass that you can add to your frame. However, after the season, how can you get back to your athletic form?

This was practiced before. Now, times have changed and you have to get better at eating like a champ. It doesn’t mean you have to stuff your stomach with junk food anymore. Phil Heath’s winning meal plan helps you out in adding quality muscle to your body. This means muscle with minimal fat, and this might be just the right kind of diet for you.

Healthy Eating: Phil Heath’s Winning Meal Plan

As a result of such gluttonous behavior, off-season bodybuilders were often mistaken for sideshow attractions rather than the athletes they aspired to be. Somewhere along the way during its first century of existence, competitive bodybuilding transmogrified from a quest to achieve the ideal male physique to an all-out race to out-roly-poly the next guy. Read more…

Muscle Coach talks about the program that pros use in order to condition themselves for a competition. In this program, it’s not a one-size-fits-all approach. There are different dietary variations for individuals. They base it on your weight, preference and meal frequency. It was proven that those who subject themselves to higher meal frequency get the best results.

You can still get a good outcome though even if you just prefer to have three meals a day as long as you supplement properly. It’s enough reason to take note that fat loss is highly associated to calories in versus calories out. Moreover, there are variables that identify your caloric needs other than your weight. Genes, gender, physical activity contribute as to why every individual is different.

In this case, you’ll need to find out for yourself. Try these different calorie intakes and see what’s best for you.

A Bodybuilder’s Competition Diet Program

At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly. Read more…

Furious Pete talks about Nutrition / Meal Preparation for bodybuilding. Check it out: 

The Cytosport Cytomax drink tastes better than what was expected. This drink mix gives us enough energy to go through hard sessions. It will surely give you the extra push for achieving an even greater performance.

When you’re working out, you want to lose any painful sensation. The drink acts as a neutralizer in terms of lactic acid production. It decreases the burn during intense training. It also lowers any post-exercise muscle soreness. 

Cytosport Cytomax Powder

Blast Your Chest: Excellent Workouts For Training Your Upper Body

Flex Online talks about the ways how to build maximum muscles in your chest and triceps. If you’ve been at a loss how to expand your chest and upper body, then the Chest Blaster Pushup Protocol is the perfect workout routine for you. Here’s what you’re going to prepare: aerobic step, dumbbells and a thick book.

These are four pushup variations. The main thing to do is to execute these exercises back-to-back and as quickly as possible. You just need to make sure that you’re doing them using a good form as well. The rule: complete five reps per move without letting your knees touch the ground.

The first variation is the Lock Off. Put yourself in a pushup position over the platform. Then lower your body just until your chest is right above the floor then push back up. Reach up with one hand and slap the opposite pec muscle. Do the rest of your reps on one side then switch your hands.

For the rest of the variations, check this one out:

Chest Blaster

If you’re looking to blow up your chest and triceps —look? no further, than the “Chest Blaster Pushup Protocol”. You’re going to need an aerobic step, some dumbbells, or a thick book for this one. Perform these four pushup variation exercises back-to-back as quickly as possible, with good form, of course! Complete at least five reps per move without allowing your knees to touch the ground. Read more…

Muscle and Fitness says that the workout Chest Blaster is great for maximum muscle gain. This is what you can use so you can target your pecs from all angles. This will eventually result in greater size, strength and muscle definition. It will surely pound your pecs for good!

This was originally designed to maximize conditioning, strength and size gains. It combines moves in order to hit your muscles while the different rep ranges work your upper body to enhance power and improve endurance. You will be hitting the upper, middle, lower, inner and outer pecs.

It’s a package deal: it will soon give you the width, depth, strength, endurance and power. Go ahead and try this one out so you can check for yourself if it’s effective for you.

Chest Blaster For Maximum Muscle Gain

This chest workout is multi-faceted to maximize conditioning, strength and size gains. It combines movements to target the pecs from all angles, working varied rep ranges to develop power and endurance. During this workout you will target the upper pecs, as well as the middle, lower, inner, and outer pec fibers for an all-around chest blast. Read more…

Muscle and Strength takes this chest workout to a whole new level. This is what they call the high-intensity chest blaster workout. This is going to build your chest in an explosive way. It is fast-paced so it’s really going to grind you out. It includes heavy rest-pause sets, and slow isolation movements.

What you can do right now is incorporate this in your workout. Just remember that this can be used for a four to six week cycle. On another note, you can use this one as a rut buster if you simply want to spice up your routine or if you want to do something new. It just takes 30 minutes to finish, so if you lack time, then this one’s on your side.

Take note of the total sets: you will perform 16 sets using the 4 exercises. It includes 2 compound movements and 2 isolation exercises. Compound lifts will focus on strength and rest-pause training while isolation moves will emphasize slower reps and mind-muscle connection.

High Intensity Chest Blaster

The high intensity chest blaster workout can be used for a 4 to 6 week cycle, or as a rut buster when you simply want to try something different. This routine is relatively brief (30 minutes), and can also be used on days in which you have a limited amount of time to workout. Read more…

Check the Insane Home Chest Workout from Six Pack Shortcuts & Abs After 40:

The Cytosport Complete Whey Chocolate is a drink that can definitely help you with gaining bulk in your chest area. It’s a part where most men are quite insecure of. In order to remedy that, incorporate this in your dietary intake so you can have pumped up results.

This has high quality protein concentrate that you can get! You can even add this to your first meal of the day. Add this to your yogurt, oatmeal, or pancakes. Aside from that, it’s  not going to hurt your stomach because it digests easily.

Build Movie Star Arms: Get Your Guns Working

Abs? That’s it? What happened to greatness? What happened to being massive? If your goal is to simply get a six-pack without paying attention to the rest of your body, then that’s a total deal-breaker. You can show how explosive you are by starting with your guns. If you want to build the ultimate arms, you’ve got to check these moves.

These six exercises were specifically designed to build arms like Vin Diesel’s. Though the Fast and the Furious star turns 50 this year, he’s still got arms the size of cannons. Guys half his age don’t even come close. How does this guy keep them in good size and condition? It seems like it involves a lot of work on the biceps and triceps. He holds moves for long periods of time to really feel the burn and stimulate muscle growth.

Let’s discuss how it actually works. The longer the muscles are put under tension, they more they adapt to the load. This is characterized by an increase in muscle size. It makes them bigger and stronger. The routine outlined here will target your biceps and triceps in every angle. Not only that but it will also put these muscle groups under tension for quite some time.

6 Moves To Get Arms Like Vin Diesel    

This month’s cover star, Vin Diesel, may not be a kid anymore (he turns 50 this year), but he’s still got arms the size of armored tank cannons—to shame guys half his age. Hell, to shame guys of any age. So how does he keep them perpetually loaded for battle? He attacks the biceps and triceps from all sides and often holds moves for teeth-grittingly long periods of time to really tease out the size and feel the burn. And pray that when you put a few years on, you’ll still be packing even a fraction of the heat he is. Read more…

Men’s Health discusses Dwayne Johnson’s arms.  Brad Schoenfeld, Ph.D., C.S.C.S., a former natural bodybuilding champion and author of The M.A.X. Muscle Plan says that he’s got some pretty rad genetics. We can all agree that’s pretty obvious here. Though that’s the case, you can still pump up muscle into your arms.

Your routine is not going to revolve around executing endless sets of curls. Using just one kind of exercise is not going to cut it. It won’t define the muscles in your arms, and it certainly won’t let them pop. You have to take note of the muscle fibers in the different areas in your arm and work your way through.

These 8 tips will be your guide. Take note: you can sculpt what you don’t have, so don’t do the isolation moves at first. Instead, check out compound moves like the dead lift and pull ups. These can help you bulk up. Find out more about these tips here: 

How to Sculpt Sleeve-Busting Muscle Like the Rock

Look at Dwayne Johnson’s arms and one thing becomes obvious: “He has some very special genetics working in his favor,” says Brad Schoenfeld, Ph.D., C.S.C.S., a former natural bodybuilding champion and author of The M.A.X. Muscle Plan. But even if tree-trunk sized arms aren’t written into your DNA, you can still optimize what is. Read more…

Meanwhile, Mark Wahlberg’s arms can compete with the other two celebrities. It’s a common goal to get huge guns for most men. The muscle size and definition can be a sign of masculinity and it can even get some extra attention from the ladies.

Wahlberg’s been doing his own thing: he has exerted a lot of effort and time in building those amazing arms. As a result, his hard work paid off and that’s in the form of added muscle growth. It’s not all that difficult to get arms just like his.

It’s only going to take you some time but more than that, you’ve got to have a plan. You need to make sure that you’re not doing the wrong exercises. You might end up in the gym more than you need to. Build a well-balanced routine for your upper body. Target your arm’s range of motion.

Check out the actor’s workout plan and get started with your own version. Take a look:

How to get Arms like Mark Wahlberg: Mark Wahlberg Arm Workout

Start with a medium weight at 6 repetitions. If you can easily finish all three sets of repetitions, increase the number of repetitions next time. Continue increasing until you can finish three sets of 12 without having to pause. Then next time drop back to 6 repetitions and increase to the next closest weight. Each exercise will increase at a different rate and require a different weight to start with- never try to increase everything at the same pace. Do two exercises together back and forth until all sets are done, then move to the next two exercises. Read more…

eHowFitness shares How to Get Bigger Arms Like Tom Hardy:

In line with your efforts in gaining mass in your guns, we’re telling you that we have something that can even boost your gains in no time. This one is from CytoSport CytoGainer Protein Drink Mix. This is a sure way for you to effectively gain mass.

This drink’s formula has glutamine, the one responsible for improved protein synthesis. It is quite essential in muscle growth. Aside from that, it is originally designed to replenish muscle and liver glycogen after your hard training sessions. This is to let you fully recover after your workout. 

Gain While You Sleep: Maximize Growth While Resting

Men’s Fitness talks about making ultimate muscle gains while you sleep. Basically, this focuses on listing and your eating habits before you go to bed. That’s because no matter how hard you hit the gym, you might still wonder why you’re not getting the results that you wanted in the first place. These two factors are quite important.

It may not be the workout that hinders you from getting your mass gains. It may be your sleeping and eating habits. You know you can’t hit the gym all day AND still be running with just 3-4 hours of sleep. You have to rest your body too so you can get going the next day.

However, if you’ve been sleeping the right number of hours every night and still not seeing results, you might want to take other measures. This involves lifting weights three hours before bed time. This stimulates your pre-sleep protein to form new muscle proteins. If you’re thinking about a good night supplement to boost mass growth, think of casein. It’s a slow-digesting protein powder that will help you out with this goal.

How To Make Muscle Gains While You Sleep

SO YOU HIT the gym hard, but you’re just not seeing the gains you expect? It might not be your workout that’s failing you. It could actually be your sleep: Despite what you’ve heard from all the meatheads at the gym, you can’t just pound weights all day and then expect to subsist on three hours of Red-Bull-interrupted sleep every night. Read more…

To add more mass to your frame, these are the essential tips to take note of. You can sleep your way for more muscles. Resting gives you a chance to increase your muscular size, strength and recovery.

It is emphasized here how sleep plays a huge role in muscle building and fat loss. If you’re saying that hitting the gym often can help you build a massive structure, consider this thought: rest is important as it may even be the most important element in training. This is according to Nick Ebner, N.A.S.M.-C.P.T., P.I.C.P.

Let’s find out more about the mechanism of sleep and how it helps the body during training. Know the basics of resting:

The typical sleep hours are between 7-9 hours per night. This is most ideal for people, based on previous studies. When we sleep, we consume less energy and it allows us to use the food that we eat during the day to pump up growth. The growth hormone is produced by the body and this improves recovery and regeneration. The brain restores its normal functions when we rest and this is pretty helpful in terms of boosting motivation and focus.

The Fit Five: Sleep Your Way to More Muscle

As we sleep, energy consumption is lowered, allowing us to use the high-quality food we eat during the day to more efficiently build muscle. Growth hormone is naturally released, improving muscular recovery and regeneration. Also, as we sleep the brain recharges. Read more…

Muscle and Fitness suggest these supps in order to push your muscles to build size while you’re asleep. They want to stress on the fact that ample amounts of protein is crucial for reaching your muscle mass goals. Moreover, 7-9 hours of rest is needed every night to initiate the production of growth hormones but this becomes challenging if you neglect your protein.

Food is essential. Going to the gym and doing intense workouts without consuming the proper amount of food compromises your goal. You might end up looking like a marathon runner rather than a body builder. This leads to starvation mode and it prompts your body to steal amino acids from your muscle protein. This gets converted to glucose in order to fuel your brain; thereby breaking down your muscle fibers.

There are bodybuilders who would even go to the extreme of waking up in the middle of the night just to eat. There are less extreme methods: know what to take right before going to bed. Check on these five supplements – they’ll prevent muscle breakdown and enhance muscle growth.

The 5 Best Nighttime Supps

If putting on muscle mass is your primary goal—and, really, what other goal is there?—then you probably already know that frequently eating ample amounts of protein is critical. You likely also know that getting 7—9 hours of sleep each night is a must for gaining muscle, because that’s when your growth hormone (GH) levels peak. Yet that represents a long stretch when you neglect to give your body protein. Read more…

Check out this video from Howcast about “What to Eat before Bed to Build Muscle.

To aid you in your gains, this drink can pump up enough protein and supply your muscles with enough nutrients to boost growth. There are components in this drink that stimulates protein synthesis.

This also prevents muscle breakdown so you don’t have to worry about your muscles any longer! It’s got a lot of digestive enzymes, carbohydrates, and amino acids. It’s a complete package! 

Add Mass To Your Triceps Using These Methods

Flex Online shows us that beefing up your arms is still possible. Your triceps is composed of the medial, lateral and long head. The lateral gives width to your arms and creates the classic horseshoe form when the arm extends.

The most effective move for the head is the triceps pushdowns using a rope. One tip is to keep your elbows facing out. You have to turn the hands out at the movement by squeezing the triceps with your arms fully extended. This engages the outer head.

As the weight comes back up, you have to keep your elbows stationary even if you have to lower your range of motion. Simply pay attention to extending and squeezing.

Beef Up

The term triceps means three heads: the medial, the lateral, and the long head. The lateral or “outer” head provides width to the arm and creates the classic “horseshoe” when the arm is extended. The most effective exercise for the outer head is triceps pushdowns using the rope. Read more…

Muscle and Strength shows us the top five exercises when increasing your muscle mass in the triceps area. If you’re pressed for time, you can build your arms faster using weighted dips, close grip bench press, seated triceps extension, clapping diamond pushups and rope pushdowns.

The common goal for any weightlifter is to exhibit humongous arms. There are a lot of reasons, but most of the time, the experienced and balanced trainers do it for the right reasons. You have to know why and how to pump up your upper body mass while focusing on your guns because this is important in weight training.

Train your triceps because they compose at least 2/3 of the upper arm muscle tissue. Execute the five exercises to enhance your triceps size.

The Top 5 Exercises For Increasing Mass

One of the most common goals for many weightlifters is to gain mass in the arms. The reasons will vary, but it’s often the experience and more properly balanced trainers that are doing it for the right reasons. Knowing why and how to increase the mass in the arms is superficial by itself, but it’s still an important lesson for anyone to learn whom is interested in weight training. Read more…

Lean It Up talks about the best moves to building bigger and toned triceps. If you want titanic arms, you need to know which part of your arm requires attention.

They’re not aware that triceps are far more important. Those who go to the gym usually focus on their biceps. The former needs to be your number one priority. Sure, it’s great seeing muscles all over your body, but it can get challenging. Developing these types of muscles can be impressive but it requires focused training that puts emphasis on the triceps.

As what was discussed earlier, there are three heads that make up the muscle. You have to make sure that you’re hitting each head as hard as possible in every workout. If you don’t, you might end up with imbalanced arms. For more tips, check it out below:

The 5 Best Exercises For Building Massive, Toned Triceps

If you want powerful, well-defined, titanic arms, building a strong set of triceps needs to be your number one priority. They’re even more important than biceps, given that they make up roughly 2/3 of the muscle mass in your arms. Read more…

Sparta Strength shares the Tricep Workout:

The Cytosport Cytomax Powder is the perfect drink for you. If you want to train harder for your triceps, go ahead. Knock yourself out. Just don’t forget to drink this during or after your intense sesh so you’ll have enough strength to finish your reps and sets.

Note that this formula is specifically made for a motivated athlete. It’s all about the kind of athlete that can sustain and train harder. Check it out here:

Follow These Rules For Taking Protein

Flex Online talks about these rules so you’ll know how to get the most out of every scoop of protein powder. Protein consumption sometimes gets out of hand because people are doing it on autopilot. With the rising trend among gym and other fitness enthusiasts, it gets worse. There are companies who cheap out on ingredients and use additives to skew with the nitro count.

This should be a constant reminder: stick with brands that are transparent. These companies value customer satisfaction and wouldn’t want to create a domino effect on social media because of bad reviews.

Tip number 1: check the ingredients. Always look for the word, “protein.” The basics – whey protein isolate and whey protein hydrolysate. There should be no gluten, fillers, or banned substances. Keep in mind that some contain BCAAs like leucine, isoleucine, and valine. These are amino acids that help stimulate protein synthesis and muscle growth.

For more tips, check out the rest of the list here:

These Are The Tips to Follow

Consuming protein and protein shakes is something you might be doing on autopilot. Bad idea. With the rise of “protein spiking”—when companies cheap out on ingredients and use additives as work-arounds to skew the nitrogen count—it’s crucial to stick with brands that are transparent.Read more…

Men’s Health UK says that this is a great guide for drinking your supp. It talks about the right shake and the right time to take it.

Shakes are shaking the fitness industry these days. It’s a useful supplement, but other bros simply just take the stuff without any plan. This is not good. This often leads to disaster that’s why we want to make sure that you get the best out of your shakes. Here’s a simple guide:

Pre-workout drinks are most effective if you drink these half an hour before your workout sesh. Take note though that you have to start your session after you’ve taken it. If you take it hours after, you may not see the results or any benefits at all. Moreover, pick a drink that is not purely protein-based. Sports dietitian Karen Reid says that a shake with high protein and low carbohydrate levels is not ideal. 

A Beginners Guide To Shakes

As a way to get a bit of extra protein in your diet, there’s no doubt that protein shakes are a useful supplement. So why do so many gym bros mainline shakes without an action plan? We’ve got a breakdown of the science of shakes to ensure you get the best out of your supps. Read more…

Muscle and Strength talks about the supplements that you need and the ones that are right for you. We know that protein is great especially for muscle growth and lean mass. There are different supps available in the market and it pays to know each of these. You’ll find info about what they’re used for and how to take these.

There are different segments to this guide. All you need to do is to be more familiar about the supplements, its importance and the various forms of these used in supplementation. The right intake plays essential role in building your muscles as well as how it facilitates fat loss and metabolism.

This also discusses the correct or appropriate time to take your protein, as well as other instructions about each supp. You can find out more if you check out the details here:

Supplements Guide: Learn How To Choose The Right Product

Protein is essential for muscle growth and maintaining lean muscle mass. This guide teaches you about the different types of protein supplements available, what they’re used for, and how to take them. Read more…

Insane Home Fat Loss talks about the things that you need to know about these shakes:

The Monster Massive can let you achieve massive gains. This has enough amino acids and enzymes that can help you out. These are for enhancing the growth, muscle synthesis, and faster recovery.

It also inhibits muscle breakdown so it gives you more advantage. If you want to add this listing to your possible choices, take a look at it here:

Cytosport Monster Massive 4.6lbs