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. 

Best Hit Training: Get The Most Out Of Your Workouts Using These Moves

Muscle and Strength discusses the full body blast off workout program that can help you use training and rest days for maximum gains.

High intensity training involves weight lifting. This puts attention to strict controlled executions up to muscle failure during short and infrequent workouts. This style makes you work your butt off, in an extremely hard way. But often times, it means that you’ve got to train for one day with plenty of rest days in between. This is for the purpose of optimizing recovery and growth.

This was first popularized by Arthur Jones, the one who founded the Nautilus exercise equipment. Then, it was later improved and advocated by Mike Mentzer. This is the idea of a full body workout that will take your muscles and get them to their limits.

Explosive Gains! The Full Body Blast Off Workout

High intensity training is a style of weight lifting that focuses on doing strict controlled movements to the point of muscular failure during brief, infrequent workouts. In essence, this style of training involves working out extremely hard, often times training the entire body in one day, with plenty of rest days in between sessions for recovery and growth. Read more…

Building Muscle 101 talks about the history of high intensity training programs and later explains a great HIT routine that you can perform. First, let’s learn about this technique.

With weight training, high intensity technique goes a long way. It has a lot of impact on muscle and strength. This simply means how hard it’s going to be for your body to work so it can effectively execute each rep and set.

In this part, we’re going to focus on the amount of weight used in every move because we’ll tackle high intensity training as a whole. This has been around for more than 30 years and it’s already a trend among bodybuilding pros and athletes. If you belong to any active group, then you might have an idea what it is.

But let’s try to dig a little deeper. It all started with Arthur Jones. The man believed that in reaching your optimum physical capacity, you have to include resistance training and be very particular how you approach this method. Exercise intensity was a big factor when it comes to growth. Including some elements in a weight training program makes a great difference.

What Are High Intensity Training Programs?

With regards to fitness and weight training, what exactly does the term “high intensity” mean and how can it help to build muscle and strength. I believe the term refers to how hard or difficult your body has to work in order to perform each repetition and set. Read more…

Aside from Mr. Jones, Flex Online discusses Mike Mentzer’s High-Intensity Workout. Take a look at the principles surrounding Mentzer’s routine.

Everyone was on hype: Mentzer was going to revolutionize bodybuilding. He adopted Mr. Jones’ technique and transformed it – it was named Heavy Duty. The reps were low, but weights got larger. We’ll be tackling the mechanisms and impact of this type of modified training.

First, a little back track on bodybuilding history. Casey Viator won the 1971 Mr. America under Arthur Jones. Because of this, Mentzer began consulting with HIT’s creator while improving his own technique. He got the title in ’76, and he was glorified because of his philosophy. He wrote a lot of material and discussed about certain techniques for intense workout sessions.

Mike Mentzer’s High-Intensity Workout

It was going to be a revolution. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Mentzer adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, named Heavy Duty. Reps got lower, weights got larger. In tis article, we examine the rapid rise, faster fall, and enduring impact of Heavy Duty. Read more…

Intense Gains shares this LEGS & ABS (i) – HIT routine ‘The Mike Mentzer Way.’

If you want to fuel your training with something that’s reliable, you have to check this drink: CytoSport Cytomax Powder. With its formula, your body will be provided with enough complex carbohydrates and sugars. This will surely give you the drive to train harder than ever!

What’s even better is that it will develop your stamina for you to get awesome results! Reaching your goals just proves that you’re a different brand of athlete, powered by CytoSport

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

Try These Workouts: Keys For Building A Massive Chest

T-Nation discusses tips how to build pecs like a pro.  Take a good look at these two overlooked keys when building a massive chest.

First, you have to consider moderate heavy weights. Then apply various intensity techniques while paying attention on the essential moves: flat and incline pressing. You have plenty of ways to execute this, but you can follow this one: use three exercises for four sets each. Then maintain a 6-12 rep range. At the end of these 12 sets, your chest should be fatigued and pumped.

The second thing that you need to take note of is working your muscles using a stretching movement. Static stretching of a pumped muscle initiates growth factors but doing a stretch under load with a full range of motion makes all the difference. 

Tip: Build Pecs Like A Pro

First, lift moderately heavy weight with various intensity techniques sprinkled in, focusing on these essentials – flat and incline pressing. There are plenty of ways to do this, but I typically use 3 exercises for 4 sets each, and stay in the 6-12 rep range. Ultimately by the end of these 12 sets your chest should be both fatigued and pumped. Read more…

Strong Lifts talks about building bigger muscles on your chest. If you train in a big commercial gym, you might have noticed by now that Mondays mean National Bench Day. People are so eager to train their chest. Tuesdays are considered National Bench Day number 2.

If you want efficiency at its highest level, how do you do this? Here’s the list of mistakes that you can take note to avoid any difficulties along the way. Check out the first one:

Isolation exercises – you can’t stress or put emphasis on your chest using heavy weights like dumbbell flies. This isn’t enough to trigger the testosterone and growth hormone. Your solution: compound exercises. Read the rest of the list below.

How to Build Bigger Chest Muscles

But how do you train your chest efficiently for maximum growth? In this post I’ll explain you which mistakes you must avoid to build a bigger chest and the right method to increase your chest size. Read more…

Muscle and Fitness discusses the methods to maximize chest size. Let’s get a glimpse from the past and check out the “Golden Age” of bodybuilding. These include people like Arnold, Franco, Lou, Reg Park or Chuck Sipes. These men were the excellent examples of maximum chest development.

If these gods lived today, they would have beaten modern-day IFBB pros. Let’s take their classic ideas and combine these with new research in order to build the best chest using the four techniques.

The first one is to bench press heavy. Reg Park, Chuck Sipes, and Arnold all have one thing in common. They all liked to bench press heavy weights. If you take a look at old photographs, the mass is quite visible in their upper body area.

Stop whatever it is that you’re doing and read the rest of the list here:

4 Key Techniques To Maximize Chest Size

Personal feelings about the direction professional bodybuilding physiques are headed aside, it is fair to say that in no other bodybuilding era has the muscular development come close to the current crop that grace the Olympia Stage. 20+ inch arms, freakish leg development and broad shoulders are no longer anomalies, they are necessities. Read more…

Buff Dudes shares the 3 Easy Tips for Building a BIG CHEST Fast!

CytoSport Complete Whey Protein gives you the chance to turn things around. Transform your body and your physical fitness level using this drink. You can take it up a notch and proceed to the next phase – make this a part of your nutrition.

This drink is equipped with all the needed nutrients and high quality protein to help you in achieving your goals. Soon enough, you’ll be able to succeed. It will surely make a huge impact on your body.

Having this high quality protein drink combined with essential amino acids; you’ve got nothing to complain about.  These work together to give you the muscle gains that you need. Moreover, you’ll soon have the ability to recover faster. Check out the Cytosport Complete Whey Protein here:

Cytosport Complete Whey Protein

Concrete Core Fitness: Solid Rock Abs

Muscle and Strength talks about these workouts to build stronger abs. There are many lifters out there who struggle with training. They completely got it all wrong. There are those who depend on the wisdom of dudes at the gym which is just based on word of mouth. Instead of following these, try the proven moves here.

You can always create your own path when it comes to your fitness journey. When sculpting and shaping, there are a lot of ways for you to do this. You can take the same approach as the lifters and the runners. These may possibly get you closer to your goal of achieving glorious abs, but they’re not going to be effective when it comes to reaching your other fitness goals.

People often forget that the core is responsible for controlling your body in several planes of motion. It consists of other muscle groups as well. Here, you’ll be able to check the effectiveness of four core workouts:

Concrete Core: 4 Workouts for Stronger Abs

You can pave a lot of different roads in your journey to obtaining a solid core.

Most lifters take the approach of slapping several strength based abdominal exercises onto the end of their workout. You know what I’m talking about. Those marathon sets of standard or heavy cable crunches may get you closer to your goal of visible abs, but they’re doing nothing to help you accomplish your other fitness related goals. Read more…

Muscle and Fitness tells us that these five moves are going to let you reach those hard abs. If you want to be stronger, these are the main moves for your core.

Pretty much everyone has an abs day already but only a few people actually exert effort to train the core. There are still individuals who believe that abs is the same as the core. While in fact, the core is broadly defined and it includes muscles that stabilize the spine and pelvis.

You’ve got to follow a strengthening program that will hit everything in all angles. Classic moves like push-ups and squats are core exercises.  Even professional power lifters who perform squats sport hard rock cores.   

The first one on our list is the dead lift. This move engages a lot of muscles comkpared with other exercises. It will make you stronger by using your hips and glutes to the top position. You lower back, abs, and obliques work double time to make sure your body’s positioned correctly.

5 Moves For A Concrete Core

Everyone has an “abs” day in the weekly routine. But how many among us actually make a concerted effort to train the core? Many people still refer to the “core” as being just your abdominals when, in fact, the core is more broadly defined and includes all of the muscles that stabilize the spine, pelvis, and shoulder girdle. Read more…

Men’s Fitness says that the glute bridge can be added to your exercises. Yes, it often gets categorized as a chick move, but this actually gives you the strength and stamina that can get you through the heavy lifts. You need this for your routine.

To execute this move, you need to lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. Push with your heels and lift your hips off the floor. You need to keep your back straight.

Breathe out and hold at the top for one to two seconds. Be on your upper shoulders and make sure not to over arch. Go back to your starting position as you breathe in.

More Than Just Abs

Yes, there’s a difference. Lots of people say “core” when they mean abdominals. In fact, the core is more broadly defined and includes all muscles that stabilize the spine, pelvis, and shoulder girdle. The core muscles run the entire length of the trunk and torso, and include your glutes, hips, obliques, and rectus abdominis. Read more…

Dr. Josh Axe tells about the 5 Best Workout Exercises:

With the workouts outlined above, you’re going to need a lot of extra energy. That’s why we have Cytomax Powder – this is going to give you enough carbohydrates and sugars to last you long enough in your sessions.

In training harder and in working your stamina, this formula will support your all the way. Check it out:

Cytosport Cytomax Powder

Execute A Proper Kettlebell Swing With Cytosport

If you’re wondering about the proper form and technique when performing a kettlebell swing, then you’re in luck. T-Nation demonstrates the right way how to do this move.

First of all, a kettlebell swing shouldn’t be a squat. If the equipment travels below the knee area during the move, then you’re squatting your swing. As a result, it puts too much pressure on your lower back instead of using your glutes. In order to correct this, here are some tips for you to check:

You have to stay upright a lot longer. This should be done before you start hinging or bending at the hips. Imagine the movement that you’d make if you were kicked in your sensitive area – this is one way for you to hinge back correctly. The hips tend to hinge back violently and you won’t be performing a squat.

Tip: Fix Your Ugly Swing

To correct this, stay upright a lot longer than you think before you start hinging (or bending) at the hips. One way to get yourself to hinge back is to imagine the movement you’d make if you were kicked in the junk. Your hips are going to hinge back violently – you’re not going to do a squat. Read more…

Onnit.com says that this exercise is one of the most iconic and beneficial drills. This ballistic movement improves your core and hip strength. It initiates full body utilization and coordination. One of the most important keys in your performance is when you perfect your timing as well as technique.

Take note as well that high repetition sets are needed in enhancing your capacity, explosiveness and endurance. This even leads to moves that can be beneficial in strength, conditioning, and agility. Before you achieve all this, master this deceptively technical move and you’ll get all the glory. To help you out, we’ve outlined the key points that will help you execute this in proper and good form.

One of the points is to focus on the major hip snap to drive the weight forward. You have to make sure that your hips are moving behind your centerline. Don’t keep swinging it like a pendulum between your legs.

5 Key Points to Remember

The Kettlebell Swing exercise is one of the most iconic and beneficial kettlebell drills. This ballistic movement helps to strengthen your core and hips while encouraging full body utilization and coordination. Read more…

Men’s Fitness discusses the perfect swing. The secret is all about mastering the right form of the exercise so you can further increase the explosiveness. The moves done using this equipment are excellent in shocking your muscles for hypertrophy.

Bill Campell, PhD, CSCS conducted a survey of scientific literature. The results indicate that the exercise is safe and effective in improving power and strength performance. Furthermore, these prove to be beneficial in injury rehabilitation. These allow functional movements performed with resistance.

The Perfect Kettlebell Swing

For starters, try the kettlebell swing, a full body exercise designed to improve posture, build strength, and explosiveness. Think you’ve got the form down? Move on to the next exercises to see huge gains in your traditional lifts and athletic performance! Read more…

Criticalbench shares the tips How to Do A Kettlebell Swing:

Cytosport Cytomax Powder just got better. If you’re talking about something that supports endurance and energy, this is the answer. You can do more using this drink. You can last longer with this one. You will have the greatest formula.

In terms of carbs and sugars, you will be glad you got this one. With Cytosport Cytomax Performance Drink, you will get stronger and build the body that you need. Check it out!

Cytosport Cytomax Powder

Get Ripped In A Hurry With These Fat-Burning Secrets

Flex Online shares the nine tricks how to burn your body fat faster.  You have to follow these rules and stick to them when you start your diet. For example, you have to make sure that you eat at least six to eight meals a day. You’ve got to monitor your carb intake as well so you won’t go overboard. Your protein intake should be well-maintained in order to fuel your muscles.

Other than these traditional rules, we’ve got the unconventional ones that may seem ineffective or counterproductive, but these have been proven to be successful. Number one on the list is cheating on your diet. Yes, you heard us right. Cheating.

This isn’t a go signal to go all-out over the weekend. You have to make sure you put a limit to it and consider it as a method for you to increase carbs or calorie intake. You have anything you want: it’s just for ONE meal though.

For more tricks and methods, take a look at it here:

9 Tricks to Burn Fat Fast

If you want to get ripped, you know the well-established dietary rules that need to be followed: eat six to eight meals every day, keep your carbs in check and your protein intake high. And then there are the not-so-well-established rules, the ones that may seem counterproductive but have been proven to work, either scientifically, anecdotally or both. Read more…   

Muscle and Fitness tells us that there are at least 6 ways to get lean. Get started on your regimen. Lose the fat using these fat-torching methods. Hearing a full lecture about meal planning, cardio and fat-burner moves might bore you to death. We know you don’t want to hear all that when you’re in a rush.

Here are the things that you can do right now so you can achieve your ideal physique: a tighter and leaner body for all to see. Expert trainers have given their opinion about the things that you can do to make changes, immediately.

The first one here is about controlling your mood. Do not panic. Physique competitor David Sandler, MS, CSCS says that it’s the worst thing that you can ever do when you’re trying to get ripped. This would eventually result to overdoing exercises and forces your body to hold back fat stores. Check out the rest of the list and find out more about the awesome ways that you can get ripped here.

6 Ways To Get Lean In A Hurry

When you need to get dialed-in quickly, you don’t want to hear a lecture on advanced meal planning, periodized cardio and weeks worth of fat-burners. You want to know what you can do right now to get your body tight and lean. Here, our roundtable of expert trainers, physique artists and lab rats fill us in on what you can do to get the job done, pronto. Luckily, there’s more than one way to kill the fat. Read more…

 Men’s Fitness tells us about the new rules for getting leaner. The models and athletes in Men’s Fitness magazines are all so lean and fit that they make it look easy to get those bodies. However, it’s not at all a walk in the park. You’ve got to work hard, wait patiently and practice discipline.

They said that they’ve gathered all the golden rules in getting ripped. Let’s begin with tip #1. You’ve got to have a carbohydrate strategy. Carbs aren’t the enemy guys. Completely cutting down your carb intake will make you lose weight fast, but you’ll be cranky and tired all the time. This doesn’t have to be the case.

Carbs are essential in our diet and our body needs them to work effectively. This is according to Tim McComsey, a trainer, dietician and correspondent to HUMANFITPROJECT. Carb consumption should be appropriate. Try getting a balanced amount of carbs everyday.

The New Rules For Getting Ripped

THE MODELS AND athletes in our magazine are so lean and ripped, they almost make it look easy to attain a taut, muscular body. But we’ve got to be honest: It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped. Read more…

Connor Murphy shares How to Get Shredded: Full Day of Eating on a Cut

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Neck Lat Pulldowns You Should Take Note Of!

Flex Online discusses the truth about this controversial move: behind the neck lat pull downs. They’re saying that not all studies should be immediately considered as factual. Others tend to think it’s the truth without carefully analyzing that these studies need years of investigations and trials before proving a point or a certain subject.

We all want to rely on scientists who are publishing their work about the weight training studies. We would want to give them our full trust however, let’s try to think about this general fact: there are many good researchers but there are those who mess up from time to time.

A study from Brazil concluded that the front lat pull down was better than its counterpart, the behind-the-neck pulldown. However, the two versions did not produce any difference in muscle activity in the lats. Find out more about the results below:

The Truth About The Exercise

Not all scientific studies should be accepted as fact. You’d like to believe that research scientists who are publishing studies on weight training know what they’re doing. Unfortunately, much as there are numerous bad personal trainers out there, there are numerous bad researchers. Read more…

Tiger Fitness tells us that lat pull downs are great moves for adding width to your back. If you can notice, it’s always involved in any workout program. You can totally benefit from this kind of exercise.

This primarily puts work on your latissimus dorsi, but other muscles are called into action throughout the exercise. It’s even so popular that there are quite a lot of variations. One of these is the Lat Pulldown Behind the Neck.

Now, this one can get a bit controversial. The move has been blacklisted by some because they claim that it can potentially cause injury. However, doing a search over the Internet can give examples of bodybuilders executing the move. It’s true that it has certain risks if performed incorrectly. That’s why there’s a need for you to educate yourself in order to avoid these situations.

How to Perform the Behind the Neck Version

Lat pulldowns are a great way to add width to your back and are almost always included in every workout program. With results similar to the time tested pull up, forcing the weight down in a lat pulldown machine is an exercise everyone can benefit from. Read more…

Live Healthy Chron talks about the proper technique in performing the exercise. The move generally hits the latissimus dorsi muscles. These are the muscles that are located in the middle of your back. These are performed in front of your chest, using a horizontal bar that’s attached to a cable.

However, this exercise harbors different opinions expressed by health experts. Some question the safety of this move as neck strain is a common problem associated with the motion.

Though this is the case, in the book “The Men’s Health Home Workout Bible,” editors Lou Schuler and Michael Mejia discussed the safety of this exercise. Practicing proper form and not feeling any discomfort are good indicators that you can perform the move. Take a look at more tips here for safe execution:

How To Execute the Exercise

Lat pulldowns are usually performed in front of the chest with a horizontal bar attached to a cable. There is some differing opinion among fitness experts about whether behind-the-neck lat pulldowns are safe, as neck strain is a common issue from the motion. Read more…

 Take a look at Ronnie Coleman’s Lat Pull Down (Behind The Neck) | Back Exercise #2:

Take a good look at this essential drink. When your goal is to build your back, you need to make sure that you’re supplying your body with the best protein supplement. Cytosport Complete Whey Protein contains large quantities of high quality protein.

It’s even healthier than your regular sup because it doesn’t have any added sugars or fat. The formula itself supports muscle building and that’s like what every bodybuilder needs. Go ahead and check out the product page for more details about the Cytosport Complete Whey Protein:

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