You’re Doing The Dead-Lift, Squat and Bench Press Wrong

When it comes to dead-lifts, squats and bench presses do not train like a power-lifter instead train like a bodybuilder. The dead-lift, squat and bench press or the big three as I like to call them are not really needed in the sport of bodybuilding. What I mean by that is that the big three are not really muscle-building exercises if you do them using the conventional power-lifting rep ranges of one to three repetitions.

Now, look at this if you for example do dead-lifts, squats and the bench press for let's say six to twelve repetitions, I can guarantee you that you will put on some quality size on your body.

Look at Tom Platz for example, he squatted like crazy for crazy amounts of reps and the result of that was that he had one of the largest legs in the whole wide world. Now, look at his power-lifting counter the famous power-lifter Fred Hatfield which was known to squat an immunity weight of eight hundred fifty-five pounds, for one single rep. Yeah, you read that right Fred Hatfield squatted eight hundred fifty-five pounds for one rep but was still smaller than Tom Platz. His legs where not even on the same level as Tom's legs.

Now you may be asking “Why is that?”, Well it's quite simple really. The muscle grows when you go to complete muscular failure both positively, negatively and statically with the most weight you can handle for the most amount of reps you can do while keeping your form picture perfect.

Therefore the next time when you want to try dead-lifting, bench pressing or squatting do not go for one to two reps, instead go to complete muscular failure while keeping the form picture perfect with the mot weight you can handle for the most amount of reps you can do. If you want a big muscular physique do not be like the power-lifters in the gym which train for strength instead of a bodybuilder that trains for size and definition. Now the stronger you are the bigger you will get since the muscle grows on strength, however though do not be fooled. There is a difference between doing forty pound dumbbell curls for one rep then as opposed to forty pound dumbbell curls to complete muscular failure. In order to get bigger you must pump out as many reps as you can using the most weight you can handle, remember that!

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Discover The 7 Secrets Of The Truth About Abs

Most of the guides available on the market recommend achieving the perfect balance between diet and exercise to a wash wash abs. However, building and sculpting abs is not an overnight affair; it takes time. Meanwhile, it is easy to lose interest and get bored. This article unfolds the 7 secrets on the truth about building abs.

1. Avoid processed foods –

Junk and processed foods are the worst foods to eat when you are working on the rectus abdominis muscle. This is because of the not-so-good nutrients it contains. Processed and junk foods are an abundant source of trans-fats, sugar, fructose corn syrup, refined carbohydrates, sodium and artificial ingredients. These are high-calorie foods, but not as nutritious. They only add fat deposits to the body.

2. Do not skip meals –

You need to shed the unwanted pounds sitting on top of your abs and the only way to do so is to the burn more calories than you eat. The most obvious way to accomplish this is by starving and skipping meals, but it is not the best option.

By skipping meals you end up eating more than what you usually eat because the body tends to overeat at the next meal. If you want your metabolism to go on chugging at peak level, it is important not to skip meals, but instead eat at regular intervals of time.

3. Eat several smaller meals –

This is an extension of secret number 2. If you will not skip meals, the only way to eat fewer calories and burn more is to break up the total calorie take for the day into some, smaller meals. You can either eat 6 small meals a day or eat every 2-3 hours. Eating at regular intervals of time will prevent binge eating.

4. Eat Right –

Your meals should be a balanced mix of leafy greens, lean meat, fish, nuts and beans. Doubling up your intake of high quality protein will enable the body to build muscle instead of fat. A good amount of muscle mass also supports fat burning in the body.

5. Interval Training –

A common mistake most people working towards achieving a six pack make is that they stick with only one exercise. There is nothing wrong in doing an exercise you are most comfortable with, but it is not very effective when it comes to weight loss. If you really want to boost your metabolism and turn your body into a fat burning machine, you should opt for interval training, which involves alternating between high and low intensity exercises. It is also important to challenge the body by adding a variety of exercises including cardiovascular and strength training exercises.

6. Plan, Plan, Plan –

Strategizing is the key to losing weight and building abs quickly. You should plan in advance to keep your diet plans and exercise routines more organized. Planning also allows for a more disciplined approach to whatever you are doing. There are several meal and exercise planners online that you can use.

7. Approach it with the right mindset –

Often, the wrong mindset acts as a major obstacle when building abs because it does not allow you to follow your diet and exercise routines diligently. Although we covet it, it is more like someone has imposed the task on us. As such, it is easy to lose interest. Here, it is necessary to stay motivated through and approach your weight loss and abs building routine with the right mindset.

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How to Boost Your Testosterone Levels for Building Bigger Muscles

Do you want to boost your testosterone production to gain bigger, stronger and harder muscles?

Bodybuilders are well aware of the importance of testosterone when it comes to increasing muscle size and strength. Testosterone is the principle male hormone that not only controls your libido and erections but also regulates growth and fat burning in your body.

Although testosterone injections can help boost your T-levels almost instantly, they are not recommended since they can lead to a lot of negative side effects.

Listed below are some of the best natural ways to help increase testosterone in your body:

1. Do Not Skip Your Leg Training

Working out on your legs and thighs give a major testosterone boost to your body. So, if you skip your leg day, you need to think twice.

Squats, lunges, leg press etc. are some of the best exercise for enhancing testosterone production. Try doing chest press after a few squats or leg presses and you would be surprised to see the difference in the pump that you get. This is because of the testosterone boost that your body gets with squats.

2. Sleep Like a Baby

Recovering from a hard training session, requires adequate rest. So, you must make sure that you sleep peacefully for at least 7-8 hours each night. Power naps of 20-30 minutes during the day hours are also excellent for increasing testosterone in your body.

Lack of sleep increases stress and cortisol serum in your body which inhibits testosterone production. Thus, you must try to get enough sleep at night.

3. Do Not Overtrain

I am sure you know that exercise and strength training are excellent for increasing testosterone. But overtraining is actually bad for your T-levels. Ideally, you must not workout for more than 45-60 minutes in a single session.

An intestinal and short workout with short rest periods is great for boosting testosterone.

4. Take Some Cold Showers

A cold shower in the morning is going to work like wonders for your testosterone levels. Try it and you would have surprised to notice the difference.

5. Try a Natural Testosterone Supplement

Last, but not the least, you must try a natural testosterone supplement. Such supplements are a blend of herbs and other natural ingredients that stimulate testosterone production in your body.

Top of the line supplements contain ingredients like tribulus terrestris, long jack, muira pauma, maca, l-arginine etc.

Such supplements do not have any negative side effects.

Some of the best testosterone supplements not only increase testosterone in your body but also stimulate HGH production so as to accelerate muscle growth in your body.

So, if you want to boost your testosterone levels, check out the Best Testosterone Supplement that has been developed with input from professional bodybuilders.

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How to Build Massive Muscle Workout Program

Hello My Friend,

Do you know that “the best physiques were all built by hard work on the basic, heavy duty exercises?” There are NO exceptions to this statement. Even easy-gainers like John Grimek and Steve Reeves who could build up muscle very easily, would have never reached the Hercules sized muscles they built without maximum effort. John Grimek worked up to squats with 600 pounds, behind the neck presses with 300 pounds, and bench presses with 400 pounds and this was in the days before steroids, HGH and special lifting shirts and leg wraps!

Genetic benefits or not, John Grimek trained hard and heavy to earn the massive physique he acquired that let him become the only two time Mr. America. And so did every other person with steroid-free natural built massive muscle which muscles are not merely bloated, pumped-up tissue. WHAT these basic exercises are, and HOW HARD you must work on them for amazing results, is the “secret formula” you must apply to make a seemingly “simple exercise” into a “super exercise” when you perform it!

My Favorite Basic Exercises for MAXIMUM Muscle Growth

1. The Squat – Regular, parallel, heavy breathing style

2. Stiff-legged dead lift or bent-leg

3. Bench pressing – barbell or heavy dumbbells, Incline or flat bench style

4. Rowing – Bent over, barbell or dumbbells, one or two arm

5. Military Press – Seated or standing, barbell or heavy dumbbells

6. Power cleans barbell or dumbbell

My observation and experimentation has led me to believe that an exercise is productive in building “muscle mass” if it allows you to use very heavy weights – results into play the BIG muscle groups – and creates lots of over-all body fatigue.

From this vantage point it's easy to see why most of the exercises followed by most weight lifters do not measure up to the standards required for building maximum muscle mass. Minnie-mouse exercises like Back-to-the-wall-concentration-curls, lateralises, frontal leg extensions, triceps “kickback”, lunges, cable cross-overs and other exercises of the like are a waste of time if your goal is to build Massive Muscles.

Save yourself time and possibly wasted years of effort. Do NOT bother with the little exercises if your goal is to reach your genetic potential for maximum muscle size and strength.

I, at times, get lots of flak from trainee's, “muscle-guru's” and want-to-be muscle builders when I write articles or give a seminar speaking the truth about sensible barbell training for building real muscle that lasts a life-time . The comments from meat heads, the “commercial-muscle-makers,” the steroid-takers and others do not bother me one bit. I let them do their thing; my mission is to teach the truth to those who want to the real answers to building real muscle without all of the commercialism and hype.

Real muscles, like real men, are a rare find these days. Massive drug-free muscles can be attained, but the only way to do it is with HARD, PERSISTENT DEDICATED training and nutrition. Minnie-mouse exercises and way-to-restricted diets are NOT going to get you where you want to be. You need an honest approach with weight training and diet.

Here are a few reasons why basic exercises are the most result producing exercises.

Understand that the easiest way to build the small muscle groups (biceps, triceps, calves) is by practicing the big muscle groups! As an example, it's impossible to build a massive broad, powerful back, thick pectorals, wide muscular shoulders from doing heavy power cleans, over-head pressing, rowing and bench press work that I promote, without building massive bicep and triceps size and strength . You could not do it if you wanted to! Forget about doing the silly pumping, primping, compound-set isolation exercises that others do and just train hard on the basic exercises! The big arms will come naturally.

Heavy high rep squatting will build thick, muscular calves. Sound impossible? Well, just try working your squats like I recommend, and you'll see your calves begin to grow uncontrollably no matter how they've returned to grow in the past.

Everybody wants muscular and trim abdominal muscles. You do not need a lot of abdominal work. Two or three sets of abdominal crunches (done in high reps, with resistance) is all you'll need to attain rock-hard abs. The hard heavy work on squatting, power cleans, presses, and rows will inevitably keep your mid-section strong and muscular. Another consideration for you to think about is this. A muscular, powerful waist is better and healthier for you than a “thin, pretty, but weak-waist.”

Training with the big basic exercises will build a healthy body and lasting muscle size. These two factors are very important. In the days before steroids and crazy training routines, the bodybuilders kept their muscle size, strength and health as they aged into their 60's and 70's. How did they do this? They built REAL MUSCLE by doing hard work with heavy weights on the basic exercises. Today all the retired competitive bodybuilders and power lifters shrink up and you would never even know that they once lifted weights!

If you want health, strength AND big muscles that will stay with you for the rest of your life, you will only get them if you train HARD and HEAVY, eat HEALTHY and Hearty and stay away from drugs and other unhealthy habits!

Here's a sample program that you can follow. It will give you a very muscular physique if you work to your maximum limit on it.

Start with the back-squat. Warm up with one set of light weight for twenty reps in the given exercise. Then do two progressively heavier warm up sets, then load on weight until the bar bends, and do three sets of six to 10 reps each with this limit poundage. Push! Fight! Drive! The SQUAT is the NUMBER ONE exercise for building a HERCULES body!

End your workout with an abdominal exercise. Do any one that you happen to like. I prefer ab crunches on a flat bench, with a weight in my hands, but it's really just a personal preference, you can work your midsection with any “ab” exercise that you happen to like. Just do one to three sets, and run the reps at around twenty or thirty. Here's the routine written out:

· Warm-up – 1 x 20

. Squat – 3 x 6-10

· Stiff-leg dead-lift or bent-leg dead-lift – 3 x 6-10

· Bench press – 3 x 6-10

· Barbell row – 3 x 6-10

· Military press – 3 x 6-10

· Power cleans – 3 x 6-10

· Ab crunch on flat bench – 1-3 x 20-30

Do this routine – or a similar one, and your muscles will bust through your clothing after 12 to 20 months of training! The longer you train this way the thicker and more massive your muscles will grow!

The “secret” to building massive muscle size is MULTI-JOINT EXERCISES and HARD WORK. Remember this “secret” every time you lift weights and you'll build strength and muscle mass for the rest of your life.

My Motto is “Strength Demands Exercise and Healthy Demands Nutrition”.

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How to Burn Belly Fat and Great Ab Workouts

How to get abs for girls and lose belly fat? – we all know it, and we all hate it. Unfortunately, in addition to being unsightly and making skinny jeans extremely difficult to wriggle into, belly fat is also dangerous.

Here, we'll review what causes the body to accumulate abdominal jiggle, as well as how to get abs for girls and burn belly fat.

What Causes Belly Fat?

Unfortunately, the epic of tummy fat is a very dangerous one. This type of fat has been shown to be an indicator for heart disease, stroke, diabetes and many other debilitating, chronic and lethal conditions.

The composition of abdominal fat is the same as other fat. The differences lie in how and why the body creates it. These differences are also the reasons why abdominal fat is such a health hazard. Learning how to burn tummy fat has a lot to do with realizing why it's there in the first place.

Insulin Resistance

Consuming high amounts of sugars and refined carbs are very common causes for insulin resistance. Due to insulin's extremely complex role in the body, one of the side effects of insulin resistance is the accumulation of fat. This can occur even if the rest of the body remains at a healthy weight.

A great first step is replacing some of your sugary or carb-laden foods with protein-rich options. Try to take in at least 30 grams of protein per day. You will not feel hungry, and your metabolism will speed up. Learning how to burn belly fat has a great deal to do with overall health, and that includes a high-functioning metabolic rate.

General Obesity

If total-body obesity is the case for you, then the tried-and-true methods of eating better and exercising more are your first – and most vital – steps when it comes to how to burn belly fat.

Excess Stress

Believe it or not, your stress levels have a direct effect on belly fat! When we are chronically stressed, our bodies and minds to into a type of 'survival mode' passed down from our earliest ancientors. Part of that survival mode includes packing on fat reserves, and the body's favorite place to do that is the abdomen. The more we stress, the more they accumulate, until finally we're stressing over our stress-related abdominal fat! It's a vicious cycle, but thankfully one that can be stopped with the right tools.

Relaxation is different for everyone, but if you're chronically stressed, finding what works for you is one of the best investments you can make in your physical and mental health. Yoga, meditation, prayer, spending time outdoors and sports are some simple and easy options to try.

Blast it Off!

How to get abs for girls fast is one of the most common fitness questions. While the overnight six-pack is still just a fantasy, there are concrete steps you can take today. These steps, if followed faithfully, will whittle down that waistline.

Your first step involves diet. Find a reasonable and enjoyable eating plan, based on your health, medical needs and preferences. Remember to avoid sugars and processed carbs while focusing on proteins, fruits, vegetable and whole grains.

Your next step is finding a cardio. There is no such thing as spot-toning – you must burn fat all over your body in order to tackle that stubborn abdominal fat. Check with your local gym to see their options for beginner cardio classes and workout buddies for accountability.

Creating a Commitment

Your abdominal fat did not appear in a day, and it will not disappear that quickly either. However, if you commit to a healthy eating and exercise plan, you'll be surprised just how quickly those stubborn fat deposits will burn off.

Learning how to get abs for girls and burn belly fat is not difficult – sticking with the solutions can be. Enlist all the help you need and remember to check with your doctor regarding any changes to your diet or exercise regimens.

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Have You Heard of The Muscle Maximizer?

Today, the muscle maximizer of Kyle Leon is perhaps the most talked about muscle building program available in the market. Even if you have not exactly know what the program is until you buy it yourself, it is still true, that a lot of people from all over the world, greatly benefited from this program. So learning about the program is probably the best thing that you should do. And the best way for you learn is to look for a muscle maximizer review to help you make the best decision especially since it is about your health and fitness that is put in the line.

Once a person comes across with a new product, it is only normal to look for all the information you can get about the product, before purchasing or rejecting the product. And an unbiased yet informational muscle maximizer review is what you need and what you should first look out for to know what is the product all about.

The developer and creator of this program is Kyle Leon. He is a famous trainer and nutrition expert in the world of fitness and health. He describes the product as a fast acting program that provides users a different, yet customizable approach to nutrition and muscle mass gaining. The truth is, this program offers a unique approach when it comes to building muscles unlike other similar products. One feature of this program is its MS excel application that uses an individual's data like age, height, weight, amount of training and somatotype to create the best nutrition plan for your body. And with the continuous use of this program, you can achieve up to 15% better results that very depends on your body type. Tomorrowmore, it will also help you achieve your goals in the fastest and easiest manner.

Naturally, having second thoughts about this muscle maximizer review is normal, especially since some of the information is too good to be true. But remember that the main reason of this review is to offer a reliable information to help you make an informed decision. And before condemning this program its chance to prove its worth, try understanding every detail of this program first, it is important for decision making time.

Many muscle maximizer reviews boast the unique quality of this program, especially since it is very customizable. This means, that every individual has the capacity to customize the muscle-building program to fit his or her needs as long as the collected data is correct and true. It also synchronizes and customizes the training program for each person depending on the user's body type and daily nutritional needs to ensure the fastest and safest way to have a muscular physique.

In addition, this program is a very reputable trainer and nutrition expert. Therefore, if you want a proven and tested muscle building program that contains valuable information, this program is what you need. And since it comes with a money back guarantee, you can get your money back if you feel that it does not work well than you expected.

While my muscle maximizer review can be a little bit biased, you should consider that Kyle Leon is really reliable and reputable. And with the thousands of people who had great results, you can be certain that you will also get the same results or even better. Good Luck.

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Diets For Abs – Are You Eating Right?

Flaunting a flat and toned midriff has more to do than simply make you look great in your beach suit. Trimming the fat around the midsection can also help improve your health and keep chronic ailments such as cardiovascular problems at bay.

We've seen many struggling to get the six pack they've always wanted to have. It takes more than hard work and exercise to get your 6-pack abs to really pop. It involves strategizing and sticking with the right diets for abs. After all, if you exercise regularly and do not watch what you put into your mouth at every meal, success will always remain elusive. In this short article we've broken down diets for abs not by the foods you should eat and avoid, but according to macro and micro-nutrients you should include in your diet.


When aiming for the six pack abs look, your daily intake of protein must be high. Protein has triple benefits. It accelerates the metabolic rate, prevails the loss of lean muscle mass and keeps you from feeling hungry. Found in lean meat, pulses, dairy and legumes, proteins should make up 30% of your total calorie take for the day.


Whether or not to include carbohydrates in diets for abs has been a widely discussed topic. It must be had in controlled quantities. Reducing your intake of carbohydrates will prompt the body to burn body fat to provide energy. It also brings water retention in the body creating for a leaner appearance. However, going too low on the carbohydrates can also have adverse effects on your six pack abs look. In the absence of sufficient carbohydrates, the energy levels drop drastically and intensify food cravings. It will also cause the resting metabolic rate to plummet.

Eating carbohydrates at the right time is also important. Carbohydrates must be eaten after an intestinal workout. Complex carbohydrates after an intestinal workout help the muscles recover and refuel them.


When it comes to getting ripped and getting the six pack abs, you need to watch your intake of dietary fat. 3-5 grams of fat is all you need to take in a diet for abs. Also, this fat should be obtained from healthy sources such as fatty fish, avocados, olive oils, nuts and flaxseeds.

Diets for Abs – Strategizing and Planning

In addition to eating the right foods in the right proportions, it is necessary to eat in the right manner. The following factors will influence how easily the six pack abs come to you.

  • Start by determining the right calorie intake. It should match your body weight. If you eat too much you will put on weight making it more difficult to notice the abdominal muscles. Also, eating less than the body's actual requirement will reduce muscle mass.
  • Eat minimum six meals every day. Breaking up the total calorie intake for the day into smaller meals allows for faster digestion. It also keeps the metabolic rate from dropping or getting sluggish.
  • You should also drink a good amount of clear fluid on a daily basis. Avoid drinking alcohol. Instead, you can increase your intake of smoothies. Smoothies made of natural ingredients are nutritious and filling.
  • Time your meals and stick with the schedule.
  • When following diets for abs, you can reserve one day as the cheat day. Doing so helps you control food cravings and also helps you follow your diet sincerely for the rest of the week.

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Why You Need Creatine and Why You Need It Now

Some people look at creatine as some sort of steroid. They see it as an unnatural substance and if one uses it they look at them as cheaters. When in fact the people who are using creatine are not cheaters but smart people who want to look and be at their best. Also, Creatine as a substance is actually more natural to the human body than processed grains or sugars. Supplementation with creatine will not only increase lean muscle mass but will also increase testosterone levels as well. So take a step back and watch and learn why you need creatine and why you need it now!

What is Creatine:

Creatine is a natural substance that is present in almost all vertebrates. Creatine is a very important key component in skeletal muscle metabolism. Not to mention creatine has many scientific studies behind it meaning that it is proven to work and it is one of the most researched and respected bodybuilding supplement right after protein powder.

How Creatine Works and Why You Need It:

Creatine works immediately right after digestion. Right away it binds to a phosphate molecule to form creatine phosphate and this acts as storage reservoir for regenerating ATP. ATP is the chemical source of energy for all muscles in terms of muscle contracting and quick short bursts of energy. Creatine phosphate is an important source of ATP energy in muscle tissues and countless studies have shown that creatine works too.

If you're a bodybuilder, sprinter or any kind of athlete you will need creatine because it increases the power output of short bursts. Also, like I said in the above paragraph creatine will increase lean muscle mass and increase protein synthesis.

Creatine and Testosterone:

You will also need creatine because it is proven to increase testosterone levels. It does this by converting into dihydro-testosterone. Now, dihydro-testosterone is the strongest known androgen known to man and as a bonus it will not even convert into estrogen.

Do not believe me well check this out a recent study done in 2010 on rugby players showed that creatine increased dihydro-testosterone by a whooping 56%. That's not to bad, and remember this, the more testosterone flowing through your veins the merrier!

Get Your Creatine Online:

Get your creatine online because buying creatine online is cheaper than buying from your local health store. Not to mention you will have a greater variety of different types of it online than in your local health store.

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The Number One Mistake Most Beginner Weight Lifters Make

There are a variety of reasons that young men all over the world start lifting weights and working out. Some of the most common reasons are: trying to impress the girls (including the cheerleader who does not know he's alive), look better than they do now, or try to look like the built guys in the movies or magazines.

Most of the times, these guys will jump right out and join a gym. While there they start working out … hard. This is where the mistake that slows down their progress happens.

The moment these men decide to work out, they join a local gym and start working out. It is here that the make a very common mistake that hampers their progress without them ever realizing it. So what's the mistake, you say?

It's heading straight for the shiny machines that promise to work whatever set of muscles are pictured on the machine. If you want to do bicep curls, you head for the machine that says “Bicep Curls.” You want to do leg presses, you head for the machine that says leg presses. Wow, so effective and cool, right?

Now, I'm not saying that the machines are needlessly bad, I'm just saying that this is not the time for them. If you really want to start bulking up quickly, then stick with the freeweights. Most of the largest bodybuilders swear by them and use them the majority of the time. Check out some YouTube videos and you'll see those bodybuilders grunting away on free weights.

So, when do you get to use those shiny machines? Recovering from an injury is a good time, just starting out and even the bar that holds the weights is too heavy, plain afraid of the freeweights or not really sure what you're supposed to do. If any of these apply to you, then use the machines but also begin slowly adding with the free weights. Once you're comfortable with the freeweights, then drop the machines.

Why are free weights so much better than the machines? They use more muscle groups and activate more muscle fibers. Using the machines will keep you limited to what you can do as you will not be engaging the surrounding muscles. The free weights can also increase your strength for the same reason … using those surrounding muscles. Another thing to note is that just because you can bench press 150 lbs. on a machine does not mean you can bench press 150 lbs. using free weights. It's those surrounding muscles again.

Muscle gains and absolute true strength comes from stabilizing surrounding muscles while strengthening the targeted muscle. Free weights are the only way that's going to happen. You'll also find that your balance has improved as well as your concentration. You will have to concentrate while using the free weights or you're liable to get hurt.

By keeping at least 75% of your workout dedicated to free weights, you'll find yourself tougher, stronger and with larger muscles in the shortest time.

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Is a Gym Necessary to Build Muscle?

This is a great question. In fact, people ask this same question on many bodybuilding sites and forums, as well as on fitness channels on YouTube. The answer is well maybe. How much are you planning to bulk? If not so much, then you may not need the gym. If you're really wanting to get ripped, then you may need the gym and its resources.

Why do not people like going to the gym? A few reasons are the cost of the membership, the time it takes to get there, and then there's the shyness / intimidation effect. Some people just do not like to work out in front of people. Why? Self-conscious is usually the reason.

If you're looking to have the body with the aimed for V-shaped back then the gym may not be needed. You will, however, have to buy some weights, a weight bench and some other equipment. To save money, check your local newspapers and garage sales.

If you're looking for hulking muscles with the sculpted body, then a gym will more than likely be necessary. The gym will have a variety of equipment as well as special machines to help sculpt your body into a work of art.

Your body will not know or care whether you work out at a gym or at home. It does not care whether your weights are brand new or years old. Your body will respond to training and stimulation regardless.

Your muscles will only grow if you place a progressive overload on them, so you will need more and more weight plates as you move forward. At this point, you'll need to buy even more weights or invest in a gym membership. Do not freak out! It'll take time before you need the extra weight, but if you want the larger muscles you will ever need them.

Another thing you might want to invest in are resistance bands. They will help increase the resistance your muscles will face. There are plenty of YouTube videos about the resistance bands so you can watch and learn.

If you're just starting out it might be a good idea beginning some bodyweight exercises. Exercises like pull ups, half squats, and push-ups can be done just about anywhere. Do as many as you can as often as you can.

If you have a park or playground close by with a set of parallel bars you can practice your dips as well as other exercises. Check out YouTube and you'll be surprised at how many different types of exercises can be done with just a set of parallel bars.

In conclusion, is a gym membership an absolute necessity? No, you can do wonders with your body if you're determined. Good luck!

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Deer Antler Velvet Review – Does It Work?

Deer antler velvet reviews are found aplenty on the internet and are discussing either the pill supplement or the spray form when used as a supplement.

Part of the popularity of the supplement that has been seen in recent years is due to its use by a number of professional athletes because of its performance enhancing effects, but mostly for its recovery enhancing properties.

How It Works

The extract is purported to assist in the building of muscle mass by elevating the levels of IGF-1 in the body.

This hormone is important for increasing muscle mass in the body. Additional effects of the elevated levels of IGF-1 are improvements in both strength and endurance.

Scientific reviews are limited, but some that have been published support the opinions of those who believe that the extract provides such benefits, as well as over 2,000 years of its use by traditional Chinese medicine practitioners and other practices that fall under the umbrella of Eastern medicine .

With that being said, keep in mind that every one has a slightly different body chemistry and lifestyle; something that might have extraordinary results for one person might only have ordinary results for another.

However, that person who receives extraordinary results could be you.

Is It A Hoax?

Some people believe that IGF-1 is banned or illegal. In some instances it is, but that is limited to its synthetic form and not when the IGF-1 is naturally harvested from the velvet of deer antlers.

Even in its natural form, the substance has a remarkable effect on the human body, particularly in the development of muscle mass and recovery from strenuous activity.

Many deer antler reviews will also mention that IGF-1 can provide results that are similar to those that are provided through the use of human growth hormone.

That means more muscle, less fat, and a shorter recovery period.

The extract and its supplements in its natural form might just be the next big thing for bettering physical performance.

Some sources will claim that there is no support for the claims made by manufacturers, or that clinical trials can not be replicated. However, there have been numerous studies, particularly by Soviet scientists during the 1980s, which have proved successful in not just isolated studies but the results of Olympic sports of the 1980s.

This is part of the reason that the synthetic hormones are illegal.

If antler velvet reviews, including this one, are correct. You will see equally stunning results but from a legal natural source and not that of the illegal synthetic.

Also, by being a natural product, there is very little in terms of side effects. In fact, there have been no reports of several side effects that are directly connected to the velvet extract.

It is cautioned to not mix with morphine as the mix can provide some unpredictable results in test animals. Additionally, some individuals have had slight reactions that are due to pre-existing allergies.

It is recommended before beginning any supplement routine to consult a professional medical practitioner.

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Velvet Deer Antler Benefits

The deer antler benefits are aplenty and it's something that most readers might already be aware of. There have been numerous magazine articles and news of professional athletes associated with the healthy extract.

The extract comes from the velvet that is present prior to the solidification of a deer's horns. Due to its properties, the velvet has been harvested from deer for centuries.

As an additional note for those who might be concerned about the safety of the animal, the velvet is harvested humanely and the deer experiences no injury or pain.

Mental Acuity

A landmark Russian study examined which the extract would prove beneficial in boosting mental acuity.

In the study that was performed, students who used antler velvet extract demonstrated a heightened mental acuity through improved performance. This was in comparison to previous personal results as well as over the control group.

Follow-up studies testing the same hypothesis have supported the improvements made to mental acuity.

Anti-Stress & Anti-Aging

A New Zealand study that refers to previous Russian studies show that patients who were given the extract were less influenced by stress and also there were secondary anti-aging properties that were found.

Both studies, as well as follow-up studies that have shown similar results, have created an elevated level of curiosity in the scientific community and what might have been alternative my soon become traditional.

Immune System Booster

A study done by researchers in New Zealand has found properties that provide the elements needed for a heightened immune system.

The natural properties of the extract provides one of the most beneficial deer antler benefits, and that is by boosting the immune system to make it stronger at fighting infections and other foreign bodies that the immune system feels that it must neutralize.

Performance Enhancer

By increasing the performance of muscles while decreasing the time required for recovery, the extract has provided beneficial and studies have shown why this occurs.

The extract contains elements that boost the production of testosterone and the metabolites that are associated with it. Essentially, the antler velvet extract works in a similar manner to that of another supplement, androstemediaone, or andro for short.

The adrenal glands and gonads produce andro and then the substance is converted to testosterone in the liver. Past Soviet era studies support this and as of late there has been a renewed interest in the study of this benefit.


The deer antler benefits that are provided for sufferers of arthritis have been supported by the American FDA based upon scientific studies and their results.

This is because the extract contains prostaglandins that assist in the reduction of joint swelling. Furthermore, this combined with glucosamine sulfate and chondroitin sulfate provide the properties necessary for repair and regrowth of the cartilage that is present in joints.

Multiple double blind studies support this hypothesis and often the extract is being given to older adults and for those suffering from juvenile arthritis because of its reduction in circulation and the associated pain.

It also has the potential to boost the regrowth of damaged cartilage.

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Information About Deer Antler Velvet Pills

Deer antler pills have been used for thousands of years by the Chinese, and in more recent times, it has found support in its effects by scientists.

Studies performed by Soviet doctors in the 1980s to analyze its physical strength and performance enhancing effects discovered its potential benefits for helping individuals who suffer from arthritis.

General Benefits

The American FDA has supported the supplement for its arthritis benefits based on scientific evidence.

Furthermore, it has been made available for therapies to enhance or treat immune system stimulation, aging, its rejuvenating effects, and circulatory assistance.


Studies suggest that a daily dosage of between 2 to 6 supplements containing 215 milligrams will provide the benefitsought.

Uses In Detail

In Chinese medicine the extract has been used for treating erectile dysfunction, joint pain and Koreans have used the same extract for treating anemia, erectile dysfunction, stimulate the immune system, and for muscle definition, as well as physical performance.

Cell Growth and Repair

This area is being explored in several different ways. The velvet that is present on a deer can produce antler growth that is as rapid as 1 centimeter per day. This is an attribute that might be a reason for the regenerative effects that are common with antler velvet extracts.


There are limited scientific studies that review this property of the supplements. However, it is an aspect that has been present in both the Chinese and Korean traditional uses of the extract.


Glycosaminglycans, chondroitin sulfate, and glucosamine are all common arthritis relief ingredients and all three substances are found in deer antler pills because of their natural presence in the extract.

Primarily, these substrates are used for treating rheumatoid arthritis and osteoarthritis. The way that the presence of these substitutes benefit arthritis patients is that they work together to produce and heal cartilage as well as boost collagen.

Cartilage protects the bones from friction and collagen is a substance in your body that incorporates the skin and other tissues with their elastic properties.

Other Uses

Polysaccharides that are present in the extract have appeared to be responsible for the extract's antiulcer properties. Often before GI tumor surgery, rantarin is used. Rantarin is created from the same deer velvet.

Additionally, the extract has shown to provide circulatory benefits such as cholesterol reduction, improved circulation, and the reduction of blood clotting.

Side Effects

There are currently no serious side effects that have been reported as a direct use of deer antler pills.

However, it has been recommended that the extract not being used in combination with morphine as it has shown to have had mixed results in a variety of studies using animals.

It may be possible for human to be allergic to deer antler velvet and such considerations should be made if a person is considering to begin taking supplements of the extract.

As with beginning any supplements or medicine, it may be recommended to visit a medical professional to determine if there are possible serious risks.

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Which Is Better For You: Lighter Weights With High Reps or Heavier Weights With Less Reps?

As much as we wished it was cut and dry, it's not. People are not exactly the same so building up their body is a very personal journey. While there are some basic rules for gaining bulk / mass, you're going to have to experiment. What works for you may not work for your brother or best friend.

You can not just walk into a gym and come out buff, it's going to take time. You may not like it but that's the way it is. Some people are genetically programmed that makes it easier for them so they can do a few sets and come out built. Others unfortunately, have to work their proverbial backsides off to get half the definition. You may not like it, but that's the way it is.

Generally speaking, you should do around seven to ten reps although this is not a one size fits all approach. If you're overdoing it like starting out with 30 reps, it's not going to turn you into Mr. Universe overnight. Start with 7-10 reps and give it enough time to check the effects.

As far as the number of sets, start with a range of three to nine. If you build muscle quickly then start with the lower number of sets per body section. If you have a hard time then keep adding additional sets until you reach the higher level. The best advice is to do not overdo it.

Just what is a set? A set is the number of repetitive movements you do before stopping. So then, what is a rep? A rep is one movement. Say you're going to do bicep curls and you do one. That is one rep. You start doing the curls and by the time you get to seven, you just do not think you can do even one more. Then, you have just done one set of bicep curls with seven reps.

Now, as for the amount of weight that you will be using, that can be kind of tricky. If your weight is too heavy, then you will not be able to do many sets and if it's too light, then you'll do way too many. Start with one weight and see how many sets you can do. If you can do say five sets without breaking a sweat, then the next day you work out use a slightly heavier weight.

There are also many methods for bulking up. Some diehards will train to failure with every set. Training to Failure means you do reps until you just can not do another. This is usually done with heavier weights for 5 to 7 reps. If you're the lucky one who gains muscle easily, then this way should give you the fastest gains.

The other type of person will train every once in a while but not till failure. There's no right way, but if you do not bulk up fast then you might want to do it this way. Do your 7-10 reps with 3-9 sets. Start with the smaller amounts and work up to 7-9 sets. By doing this your muscles will do more work and will stimulate growth.

Just to remind you, there is no right or wrong answer. You'll just have to see how your body works and what it responds to. Once you know that, then you'll know what to do to make gains and build muscles faster.

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Foods To Avoid In Order To Build Abs

The food that you eat is of great importance in building abs; therefore, you need to be careful of what you eat. To be on the safe side you need to avoid the following foods.

Processed Foods

Processed foods such as hot dogs, chips, canned soups and others contain many artificial ingredients, preservatives, and fillers that are of no value to your body. These foods also have high amounts of carbohydrates that disable your Ab building mission.

In addition to having high amounts of carbohydrates, the foods are low in proteins which are paramount in giving you the muscles that you need. Due to these disadvantages, you should avoid the processed foods as much as you can.

Fatty Foods

Fat is known to be a big enemy when it comes to building abs. Although, this is the case, you need to note that not all fats are bad; there are some good fats and you should take them.

Some of the bad fats that you need to avoid are trans and saturated fats. Trans and saturated fats are found in dairy products such as milk and cheese. They are also available in fatty meats such as pork and beef. To be on the safe side you should avoid these foods as much as you can.

Sweets and Soda

These are high calorie, low value foods and you should eliminate them from your diet if you want to have a great body. To be on the safe side you should replace the sweets and sodas with valuable products such as water and iced tea. It's also wise to take fruit juices.


According to research studies, a single baked potato contains the same number of calories as a tablespoon of pure sugar. In addition to this, a potato has a lot of carbohydrates that leave you craving for more food.

Potatoes will jeopardize your efforts of building abs; therefore, you should avoid them. If you can not avoid the foods, you should take them with great moderation.


Just like potatoes, alcohol contains high amounts of carbohydrates; therefore, you should stay away from it.


These are some of the foods that you need to avoid for you to build abs. In addition to avoiding these foods, you should also engage in ab building exercises such as crunches. You also need to engage in cardio exercises in order to burn fat in all parts of the body.

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