How To Build Muscle Fast

How to get a bigger chest

It is every man’s dream to have a fit and toned body and a well built physique. Within the category of a well built physique also comes a big chest. A chest adds to a man’s pride and helps him gain a lot of confidence. It is also believed and seen that females prefer men who have bigger chests than those who don’t.  But without some pain, there is no gain, and one has to perform many exercises so as to gain a desired chest size. There are two types of exercises which can help a man get a bigger chest, and these include-bench press exercises and weighted dips or bench dips. On the other hand, there are certain exercises which a person must avoid if he is trying to get a big chest and these include pec flyes, cable flyes, dumbbell flyes and bodyweight flyes. Continue reading

Best Exercises for Arms

We have asked around amongst bodybuilders and have put together the bicep and tricep exercises which most have found to be the most effective. In this post we try to give general information about form, but on the whole just try to be conscious of if you are straining wrists or elbows. So, with disclaimers aside, onto the best exercises for arms…

Rope push down warm-up

This is especially good for warming up the elbows. Stand in front of the pulley and grasp the rope attachment with your hands side by side and your palms facing down. Position your elbows to Continue reading

Most Dangerous Gym Machines

There are many different types of machines in the gym and the list of most dangerous ones is given in this post. We identify the machines, explain why they’re dangerous, and offer alternatives or tips on how to use them more safely.One of the most dangerous gym machines is Behind the Neck Shoulder Press Machine as it puts too much stress on the shoulders and its use also involves risk of impingement. Too much torque is put on the spine if the Rotary Torso Machine is not used efficiently and this can prove to be dangerous.

Another name in the list is one Seated Back Extension Machine that leads to Continue reading

The Big Influence of Posture on Muscle Building Programs

Before we can really start to define posture we need to define some basic concepts such as balance, spatiality and anti-gravitational forces in the body.

  • Balance is the term used to define the ability to hold one’s position in space in a controlled way. Balance can be either static or dynamic.
  • Spatiality is the relationship between the body and the three-dimensional axes that are found on the body or on a place where the body is resting.
  • Anti-gravitational forces are those forces that allow us to move and thus “overpower” the force of gravity. Continue reading

Training the different kinds of Muscle Fibers

We know that exercises can train whole muscle groups involving more than two joints or isolated muscles, involving one joint. The workout can be structured around reps, circuit or interval training according to the results one needs to acquire. However, all training sessions should be geared to train 3main aspects, namely: Resistance, Hypertrophy (tissue cell enlargement) and Explosive Force.

These are the main aspects that must be taken into account:


Exercises with medium/low reps and weights that correspond to a low percentage of force with respect to your maximum active force limit. The reps should be slow to stimulate the Slow Twitch muscle fiber.


Works on medium to high weights with fast and explosive repetitions. This also trains the speed Continue reading

Smart Bodybuilding Workouts

First and foremost, body building workouts must be personalized and annotated on a chart where you will be keeping record of the progress made in muscle mass augmentation and resistance. As long as you are making progress you can keep on with the routine. If you notice there are some areas where you are not improving you can consider adjusting exercise, weight, number of reps etc.

Make sure you first train on compound exercises (involving at least 2 joints) before you move onto isolation exercises involving one joint and few muscles.

Also be careful about technique. I have taken a little more time to give you technique tips over ceratin exercises where mistakes are most common below:

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Building Muscle Mass at Home with Dumbbells

Not everyone likes going to the gym or has the possibility to do so. That does NOT mean that you have to forsake ever putting on muscle. Training in your garage or bedroom with elementary equipment can be excellent for gaining muscle mass because barbells allow for a natural movement and activate more stabilization muscles.

At the moment we are coming a little bit out of the whole techno-gym era and some bodybuilders nowadays go as far as to say that the machines are basically only good for sitting down to tie your shoes laces!

The truth is that machines can sometimes come in handy but spending a lot of money Continue reading

Do Bodybuilding Supplements work?

Like all things in life there really isn’t a simple answer to this question, also because the definition of “working” may differ. To me something that builds your muscle but harms your health is not “working” at all. Also the supplement industry is a multi-million dollar industry which has heavily invested in marketing campaigns and which often sells refined and essentially “dead” nutrients at exorbitant prices which you actually find cheaper and at better quality simply through a balanced diet.

Furthermore, because a lot of supplements are expensive (and not because they are expensive to produce), they have led to “chemical bootlegging” which can be very dangerous, as you end up buying unlicensed products from individuals which are often foreign and which you essentially know nothing about, nor do uyou have any legal recourse in case of dangerous side-effects.

This said, let’s talk about the most popular supplements, their use and possible side-effects if bought from licensed dealers and taken in the correct quantities.

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How to gain weight… fast!

Working out is only HALF of the job, the other half is providing the body with the right nutrients that will allow it to build up the muscle mass. You want to be augmenting your calorie intake but you don’t want to be getting fat because of this. So what are the PRO SECRETS that will have you packing on muscle instead of fat?

Testosterone is the Key

Men have more muscle than women because their testosterone levels are higher. One of the key elements in muscle building is testosterone and, surprisingly, the building block for this hormone is cholesterol (indirectly). take a natural testosterone boosting supplement, or add coconut oil, animal fats, eggs, cheese Continue reading

Top Muscle and Fitness Secrets

Guys, you are going to love me for this I guarantee you! It’s just one of those SMART bits of information that can make a HUGE difference to your training – even your life. I know you are eager to know more so I’m going to get stuck right in and give you this real PRO secret.

Bust it with Tabata Protocol!

It’s a tested and tried protocol with which you can turn your body into a FAT BURNING MACHINE in just 4 minutes of training a day. Sound to good to be true? Well, here are the results of the Tabata Protocol vs a normal 60 minute aerobic workout after 6 weeks of muscle and fitness testing.

Tabata Group – aerobic marker higher, anaerobic marker Continue reading