It's common sense between elite athletes and bodybuilders that keeping a precise routine is key for achieving maximum results. Having a set schedule to wake up and go to sleep every day at the same time, timing your meals down to the minute and training every day at a consistent time are often described as a must if you want to take things to the next level, but what is the science behind it?
As a matter of fact, this subject has been studied for about 3000 years, dating back to the ancient Greeks. It has been shown that understanding our biorhythms may positively affect several aspects of our lives, including but not limited to muscle growth, the ability to lose fat, prevention of some diseases, as well as providing grounds for an...
Making sure your gut is in the best health possible will be one of the best investments you will make in your bodybuilding journey.
The gut is an amazing organ responsible for many functions, including digestion, absorption of nutrients, and immune system function. If your gut is not in good shape, it will significantly impact how well you can lose weight, gain muscle, and feel great.
The gut houses more than 500 million neurons and 100 trillion bacteria, collectively known as the microbiome. Your immune system depends on your gut health because 70 percent of your immune system is located in your gut and intestines.
A healthy gut means you can absorb nutrients more efficiently, which leads to better digestion, absorption of...
For a better six-pack workout, roll out.
Here’s a quick training tip, your chance to learn how to work smarter so you can save time while still getting solid results.
It doesn't matter what your reasons for wanting a six pack are—whether it’s to be the best athlete on your team or just to look good at the beach. The bottom line is that you want a strong, toned core. A strong, chiseled core not only enhances your performance in the gym but also helps you achieve better results outside of it.
And while there are plenty of exercises that can help you achieve this goal, one of the best is using an ab wheel.
And while you don’t need any special equipment to carve your abs, A simple piece of equipment that you probably overlooked at the...
Today, we'll go through some DHT-related facts and how they relate to bodybuilding.
DHT is a hormone produced when testosterone interacts with the enzyme 5-alpha reductase. DHT is three times more powerful than testosterone. In fact, many of the effects that testosterone has in the body only happen after it is converted to dihydrotestosterone (DHT).
DHT is responsible for the development of male characteristics during puberty. It also plays a role in hair loss and prostate enlargement as men age. While it is true that DHT is necessary for bodybuilding, there are ways to minimize its adverse effects.
DHT: What Is It and How Does It Affect Bodybuilding?
Dihydrotestosterone, sometimes known as DHT, is a male sex hormone that the body...
There are two main philosophies when it comes to building muscle: seated exercises and standing exercises. Let's examine the advantages and disadvantages of each exercise method.
Seated vs. Standing Exercises: Which are better for Muscle Building
Exercise has many benefits, including improved cardiovascular health, increased energy, and better mental clarity. But which type of exercise is best for building muscle? Some people believe seated exercises are the best way to go, while others maintain that standing exercises are more effective. Let's take a closer look at both types of exercise and see which one comes out on top.
The Benefits of Seated Exercises
Regarding building muscle, seated exercises have a few key benefits:
Everything you’ve ever wondered (or not) about sweat.
Sweat gets a bad rap. It stinks, ruins our white tees, and can be downright disgusting (don’t make eye contact with the bench – just clean it and pretend you didn’t see anything). But the truth is, everyone sweats. Everyone should sweat. We need sweat. It’s a necessary bodily function.
With so many different myths or theories about sweat, it can be hard to know what’s true. So I’ve reached out to the “sweat experts” to find some fun facts about sweat.
1. If You’re In Shape, You’re More Prone To Sweat Easily
So what exactly does that mean? Well, for people who train often, and thus, sweat often, their bodies become more accustomed to and aware of the sweating process more than the...
We all know squats are great for strength and building mass, especially in your quads, glutes, hamstrings, calves, and core. But what about the debate of squatting with shoes vs squatting barefoot? Are there any benefits of squatting barefoot? For most, its personal preference, and many lifters have a personal bias over what they prefer, but that doesn’t really help someone who’s trying to decide what’s best for them.
Everyone has a preference on their squat form, just like their preference over footwear choices. Everyone has different squat mechanics, depending on type of squat, stance, anatomy, flexibility, tight hips, and mobility, so experimenting with footwear is a great way to make the most out of your squats.
Why People Squat...
The majority of men understand that testosterone is necessary for sexual activity and athletic achievement, but they are ignorant of its additional advantages. Secondary benefits include improved cardiovascular health, stronger muscles, enhanced awareness, and better sleep. Increasing testosterone levels naturally is a good idea because it benefits your overall health. So, if you don’t want to take hormone injections, how can you increase your testosterone? There are many of natural alternatives to enhance your testosterone if you don’t want to use needles.
1. Do Strength Training
Strength training is the way to go if you want to boost your testosterone levels. Although you won’t have to work as hard as a bodybuilder, if you want to...
Although the placebo effect is a well-known psychological phenomena, it is sometimes overlooked in exercise studies. We focus on how much a supplement, technology, or treatment enhances performance as compared to a placebo, although placebo effects may account for a large portion of “real-world” performance gains.
When a new supplement study comes out, one of the first things knowledgeable readers look for is whether the trial was placebo-controlled. Placebo controls are necessary since part of the effect of any treatment is the effect of merely receiving a treatment, even if it doesn’t accomplish anything. If you can complete 10 reps with a particular weight without taking a pill, 12 reps with a sugar tablet, and 13 reps with a...
Fitness advice from the “mainstream” is full of nonsense and misinformation. Here is part 2 of “Avoid These Diet Mistakes” to help you reach your goals.
#11 You’re Overdoing It with Cheat Meals and Days
This is the polar opposite of the preceding error from part 1 of this series and occurs when a dieter believes that because they’ve “eaten clean” for a particular amount of time, they can now go “all out” and eat everything they want without guilt.
While cheat meals are perfectly OK to include in your weight-loss plan in moderation, don’t make the mistake of believing they’re “free calories” that don’t count.
Fat loss is essentially a game of total energy intake versus total energy expenditure in the big picture, and if you’re...
So, You’ve Purchased a Tire…
What exactly does one do with a 400-pound tire? There’s a lot here. Allow this primer on mistreating your new tire in the name of fitness to serve as your guide.
So, after seeing your internet guy crush go all alpha male with one on Instagram, getting thousands of new Instagram likes (including one from your ex!), you’ve decided that you, too, require a heavy, space-hogging, 450-pound tractor tire. And after combing the internet for a good deal, clearing up the necessary space on the side of the house, and persuading your family that it’s worth the effort, you put on your best gym clothes and… what now?
I suppose I’ll just flip it and stuff.
That’s the initial reaction of most tire-wielding fitness...
The appropriate food plan can help you gain weight, reduce weight, or simply be healthier in general! This beginner’s guide offers everything you need to get started with meal planning if you’ve never done it before!
Whether you’re trying to bulk up, lose weight, or simply stay healthy, how you workout is only one aspect of the equation. To achieve the best benefits for your body, combine your workouts with diet plans that will help you power through your toughest workouts and get you closer to your specific goals.
Some elements remain consistent whether you’re looking for a simple weight-loss diet plan or the greatest bulking foods for a muscle-building meal plan: Easy-to-digest starchy carbs and fewer fats before and after...
Knowing the difference between the different types of testosterone on the market is key to helping you choose the best fit for your cycle.
So you’ve made the big choice to finally inject that needle intramuscularly and go for those massive increases and erections from your younger days. The question now is: which type of testosterone is best? You’ve heard everything from Prop hurting the most to Cypionate requiring the fewest injections, but there has to be one that’s better than the other, right?
What is Testosterone?
Testosterone (C19H28O2) is the primary male sexual hormone, and it is responsible for all of the normal biological characteristics of men, including penile and testicular development, body and facial hair, sex...
It takes a lot of effort to develop a chest. It’s even more difficult if you’re doing it incorrectly. Take these reminders into consideration if you want to avoid being flat for a long time.
Don’t get me wrong: a good set of abs is attractive (particularly on a woman). However, for most males, having visible abs can sometimes mean that you’re skinny. A powerful chest (which also looks amazing on a lady!) is a greater example of man-muscularity. I find it strange that good arms are plentiful, yet a good set of pectorals is scarce. This is especially odd because many guys put a lot of emphasis on their chests.
So I’ve put together a list of chest-training no-no’s and common mistakes I see at the gym.
Activating Your Front Delt
Not seeing the progress you want in your biceps and triceps? The reason could be simpler than you might think. Here I’ll share five possible reasons that might explain why you’re not seeing the gains you’ve been working towards in your arms.
ONLY DOING COMPOUND MOVEMENTS
A frequent assumption is that you can effectively train your biceps and triceps by solely performing complex movements in a standard push/pull split, but this is unlikely to be enough if your aim is muscle growth. That might not be the greatest technique because you're not getting enough direct arm volume to grow them to their full potential.
Instead, I propose including exercises like standing dumbbell curls, spider curls, waiter curls, overhead extensions, and...
To get the most out of your session, work out any tension. Work Smarter, not harder.
Being too painful and stiff is possibly the only guilt-free justification for skipping gym sessions. However, if you're consistently skipping workouts due to painful muscles, it's time to think about doing some direct work to fix the problem. Muscle tension can wreak havoc on your joints. To alleviate muscular tension, enhance range of motion, and improve tissue quality, use a foam roller to simulate the action of a competent sports massage (without the cost). All of this adds up to a more efficient workout.
To begin, roll any tension away. After that, stretch the muscle. Once it's warmed up, isolate the weak muscles and engage them with...
It’s all about taking it slow with this smart leg day workout. If you slow down the tempo on your heavy lifts, you’ll see quick gains.
Squats, lunges, and deadlifts with heavy weights can (and will!) help you grow stronger legs. They are, for the most part, a recipe for success. However, if you’ve been labeling any set of squats with more than three reps as ‘cardio,’ you could be hindering your own progress.
When it comes to progressive overload, lifting greater weights on a regular basis forces your muscles to adapt to the additional stress by developing bigger and stronger. However, the amount of time your muscles spend under tension during that exercise may be just as crucial as the amount of weight you lift for optimal results...
You don't have to give up exercising just because your schedule is jam-packed. When you only have a few minutes — and no equipment — try these four exercises.
You've got a million things to do today, so your favorite workout might be on the chopping block — or is it? Even if you only have a few minutes, performing one or two exercises can be beneficial. These "workout nibbles" can help you break up lengthy periods of sitting, increase your energy, and potentially enhance your long-term health. More movement throughout the day is often favorable.
Most adults will benefit from incorporating any opportunity for exercise into their daily routines, whether it's sprinting up a flight of stairs for 30 seconds, carrying their shopping bags...
"You are what you eat," as we've all heard before.
But what exactly does that imply?
It indicates that what we eat has a significant impact on our health, and our bodies' well-being is dependent on what we eat. That includes the foods we consume before to working out.
We'll go over why eating before a workout is important, what to eat before a workout, what supplements to use, and the necessity of water in this post.
WHY IS IT IMPORTANT TO EAT BEFORE WORKING OUT?
For the same reasons that you take vitamins, you eat before doing out. You take them to boost your energy levels, nourish your body, and help you perform better during your workouts.
Whether you're trying to reduce weight, gain muscle, or enhance your health, what you put...
The surprising truth about muscle memory has now been revealed, and it's great news for steroid users and even natties.
USE IT OR LOSE IT... UNTIL THE NEXT TIME YOU USE IT
Gym teachers, physical therapists, and nursing home directors frequently use the phrase "use it or lose it" to motivate or intimidate students, patients, or the elderly. Of course, the theory is that if you don't get active – or, in the case of senior citizens, do your jigsaw puzzle - you'll lose whatever muscle, talents, or brainpower you have now.
Scientists, however, have discovered something incredible. Muscle is something that you don't lose, no matter how little you utilize it. Whatever muscle you acquired throughout your wretched existence stays with you for...
A 50,000-man study has discovered an astonishingly simple and delectable approach to improve your erections.
THE MOST MANLY MEAL
For you ladies, here's a scenario: You meet someone you sort of like at the gym and arrange to meet him for dinner at the LongHorn Steakhouse. You, the bench-pressing, deadlifting, 100 percent woman, order the LongHorn Porterhouse, cooked so rare that you can listen to the sounds of the Palo Duro Canyon through your ear.
Instead of ordering something equally bovine, your date orders the salad and nothing else: a plate of lettuce, radishes, and carrots, topped with a little gathering of blueberries and strawberries.
BLUE BALLS vs BLUE BERRIES
Researchers from the University of East Anglia and Harvard...
Calorie restriction is often associated with weight loss. However, what if we told you that another way to lose weight is to eat more?
There is such a thing as lowering too many calories and damaging your weight loss attempts. In some situations, you may need to consume more to lose weight and keep your body functioning effectively while doing so.
Make sensible meal choices (low-calorie, high-volume foods) and do more exercise to achieve this. We'll go through this method in greater depth further down!
Can Increasing Calories Aid Weight Loss?
It may seem paradoxical to increase your calorie intake in order to lose weight, but it is doable.
In some situations, rather than excessively reducing your calories, it can actually assist...
According to new studies, even 10 minutes of running has considerable benefits.
Everyone has their own method for overcoming mental tiredness in the middle of the day. Some people claim they couldn't get through the week without coffee or caffeine, while others prefer a sugar surge to help them over the afternoon slump. However, according to new research published in Scientific Reports by Tsukuba University, exercising your body is the best method to give your brain a big boost (in more ways than one).
When you're feeling sluggish, exercise is probably the last thing on your mind. But take solace in the idea that you were born to flee. According to one set of significant fossil evidence, humans began sprinting around two million years...
Triceps, like the other muscles in the back of the body, are frequently overlooked. Lifters who want to create enormous guns, whether for competitive bodybuilding or merely to impress members of the opposite sex, have a major difficulty. The terms biceps and triceps, as you can see, teach you everything you need to know about arm training.
Many people nowadays want large, strong arms, but because they don't take the time to learn how to achieve them, they typically end up doing countless curls and a few bench press workouts here and there. We've all seen it: guys in the gym who believe that training their biceps is all they need to do for their arms because that's the part they see the most.
When you think about it, the bicep is just...
On January 1, swarms of newbies flock gyms around the country at 8 a.m.
The "New Year, New Me" vibe hangs in the air like thick smoke. The dissatisfaction of the regulars, who are now forced to kneecap supersets out of politeness, is palpable.
New Year's Resolutions are to blame.
You have to admire their ambition to develop and join the club you proudly represent, as much as you dread the January gym rush. (Plus, by mid-February, it'll be whittled down anyway.)
How many of us consider the new year to be a fresh start toward our ideal bodies? To better appreciate the rush, look at these ten New Year's resolve gym statistics.
Fitness-related Google searches rose in January, and gym membership levels increased.
HOW YOU CAN FEEL SEXIER
What if we changed our eating and lifestyle habits not to lose weight but to improve our sex lives? What if a shift in mindset was all it took to improve our metabolic health and happiness along the way? After all, a healthy libido is an indication of a healthy body in general.
To put it another way, getting off on a regular basis means you're receiving plenty of blood flow to your genitals, which means you're getting plenty of blood flow to other essential organs like the brain and heart. It also indicates that you're producing a lot of sex hormones.
What's so special about it? Eating and exercising to increase libido will naturally lead you to make better decisions... ones that demonstrate you're caring for...
So you made it through thanksgiving. It's now mid-December, and we still have New Years, Christmas (or Kwanzaa, Yule, or other holidays you may celebrate), so your calendar is likely to be packed with family responsibilities, travel, and festive outings with a variety of delectable delights, alcohol, and all around partying. While the COVID-19 epidemic will disrupt some holiday celebrations and gatherings, there will still be plenty of opportunity to overeat. It's no wonder that many of us gain weight over the holidays, as even the most disciplined individuals find it difficult to maintain their health and fitness habits.
Unfortunately, these emotions and fears frequently lead to complete resignation, causing people to abandon all...
Ellagic acid may not be a household word, but it's a potent polyphenol that's been linked to a slew of health advantages.
Ellagic acid, in instance, has been shown in tests to reduce cancer cell proliferation, reduce inflammation, and protect brain function.
It's also found in a variety of foods and is frequently used in supplements and skin care items.
What is Ellagic Acid, and What Does it Do?
Ellagic acid is an antioxidant that can be found in a variety of foods, including fruits and vegetables. Some foods also include ellagitannin, a molecule that your body converts to ellagic acid.
Ellagic acid has been researched for its health benefits. Indeed, studies suggest that it may have potent anti-inflammatory and...
"How do I know if I'm training enough?" is a question I see a lot. It seems pretty straightforward. However, the answers might be a little more complex than you expect. So let's look at what training is and how we set objectives for our training goals. Then you can decide if you trained enough.
What is Considered Training?
It seems simple. But training can mean a different thing to everyone. Consider what Dwayne the Rock Johnson may view as a normal training regime is completely different than what your girlfriend might.
For some people, training might refer to preparing for a bodybuilding or weightlifting competition, a local 5k run, or maybe they even want to be the next Bruce Lee. If we look in the dictionary, the relevant...
We are all familiar with building and sculpting the major muscle groups into our weekly splits. We tend to focus on the larger and more prominent areas of our bodies. But to complete the overall look of a complete and balanced physique, we still need to put some work into a few other areas which might not seem as important or are easily glossed over. Incorporate these minor detail exercises into your split to add the finishing touches to your physique.
You have no issue remembering to blast out set after set on your triceps and biceps, but how about the muscles in your lower arm?
There’s no debate, your forearms do get worked out by holding the weights. However, your whole arm would be better off if you complimented...
Whenever we read all the hype surrounding oral anabolic mass builders, we can’t help but cringe.
Did we ruffle some feathers there? Any Dianabol fanatics wanting to ‘Hulk Smash’ us to shreds?
Let us explain our stance here.
Oral mass building steroids are unmatched in their potential to help you bulk up.
But the one thing that nobody’s talking about is that the faster the gains, the easier you lose it.
So, the quicker you gain those 30 lbs. on Dianabol and Anadrol, the easier it is to lose when you stop using those compounds. It’s called the Rollover effect. While every anabolic steroid will have a rollover effect, it is most pronounced with oral steroids.
If you are looking to gain muscle mass that you can keep all year round...
Some people just can’t do it. Their mindset and habits allow them to continue to be average. They seem to always have an excuse up their sleeve, blame their circumstances or blame other people, and just never seem to take ownership. They fail to address the issues from within, and these people need a reality check.
The Guy Who Thinks His Job Counts as a Workout
Your job is hard, that’s no lie. But some people still wonder why their bodies don’t reflect their hard work and manual labor.
When it comes to muscle growth and physique development, training is much different than general hard labor. Your job is well, your job, it’s not your workout. Yes, you’re lifting things and burning a lot of calories, but it’s still not the same as...
The first time we heard about ‘Banned Nutrition’, the question that popped up in our heads is ‘Why’s it called Banned Nutrition’?
Not very subtle branding is it? Were they banned?
But turns out that the name is so, because they manufacture supplements that produce anabolic steroid-like results.
A lot of users are so surprised with the results that they mistakenly think that the supps contain banned ingredients, like steroids or SARMS.
There’s none of that in any of the supplements offered by Banned Nutrition though.
They are one of the best and most reputed supplement brands in the world, who have recently launched ‘legal SARMS’.
If you always wanted to try SARMS, but were worried about the potential side effects, then legal...
Anadrol or the A-Bomb is often called the ‘Dry Dianabol’.
That’s no mean feat folks, for Dianabol is hands down, the most powerful oral anabolic steroid in the world.
A common gripe that steroid users have with Dianabol though, is that it is a ‘wet’ compound.
In other words, while it will get you big in no time, you will gain a shitload of water, glycogen and possibly fat, along with muscle.
This leads to a massive rollover, post cycle.
If Anadrol is indeed the dry Dianabol, then it should be the ultimate mass building oral steroid. Shouldn’t it?
You should be able to get big, without gaining as much water as what you’d gain on Dbol.
Sadly, this powerful oral steroid is terribly underrated and grossly maligned for being a blood...
With a nickname like ‘Winny’, it’s no wonder that most rookie gear users want to try Winstrol in their second or third cycle.
All those tests’s making me look soft. Let me add some Winny in there.
The next thing they do is Buy Winstrol on the internet and throw it into the mix.
Before they even realize, they are hit with some of the more notorious effects of Stanozolol that they didn’t expect when they head the name Winny.
Then they scurry to messaging boards to ask for help.
We have seen this exact event play out multiple times over the years.
There are some things you must know before you buy Winstrol.
Here are the most important ones.
#1 – Winstrol is a very strong compound
Winstrol or Stanozolol is a DHT-derived oral...
There’s a very underrated compound that’s commonly sold along with SARMS, but doesn’t really get its due.
It’s called Nutrobal or MK677 or Ibutamoren.
For those who are new to this, MK677 is a growth hormone secretagogue that increases the amount of HGH and IGF-1 produced in your body.
Both these hormones are the bedrock of anabolism.
If done right, MK677 serves as the perfect adjuvant for a SARMS cycle.
However, a lot of users don’t know why they should Buy Nutrobal (MK677).
What are the benefits? How does it enhance the results of a SARMS cycle? Is it necessary to run Nutrobal every time you do a SARMS cycle?
This article aims to answer these questions.
Here are five reasons why you must Buy Nutrobal (MK677) with your first...
Are you looking to buy SARMS? You are not alone.
Thousands of lifetime natural bodybuilders and fitness buffs are now looking to experiment with SARMS.
For the unversed, SARMS or Selective Androgen Receptor Modulators have three distinct advantages over anabolic steroids (AAS).
1. They don’t need to be pinned, or ran with a testosterone base.
2. They don’t convert to estrogen and hence cannot cause gynecomastia
3. They don’t cause androgenic side effects such as virilization.
So it’s no wonder that anyone who has considered dabbling in PEDs are thinking of running SARMS over steroids.
However, the burgeoning demand has created an unscrupulous marketplace where counterfeiting and mislabeling is rife.
As a recently conducted...