Archive for the ‘Bodybuilding’ Category

What Does Sleep Have to Do with Your Muscle Gain?

Tuesday, February 28th, 2017

If you’re looking for muscle gain, you probably think that devoting more hours to the gym is your best bet. But you’re wrong. Your diet is also responsible for a high percentage of your progress, but it is not always the key to getting out of a training rut.

If you’re looking for the real secret to achieving the muscle development you want, it’s simple – get more sleep. That’s right. Sleep is likely the missing piece to your training regimen.

In fact, according to research, it just may be the most important component of your regimen as it helps to increase muscular strength and size and promote efficient recovery. 

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Top 5 Foods to Maximize Muscle Gains

Thursday, February 9th, 2017

Build muscle with foodMuscle gain is not just about what you do in the gym. Although you can’t just eat your way to a dream body, your nutrition can enhance and help you on your journey to a leaner and a more muscular body. If you want to gain muscle faster, add these five foods to your shopping basket.

Meat – Beef and chicken

Protein is of course what your muscles are made of and it shouldn’t come as a surprise then that meat is good for muscle gain. Different meats are the easiest way to eat vast quantities of meat and protein isn’t the only thing going for them – meat also comes back with essential nutrients and vitamins.

The two best meats to opt for include beef and chicken. Lean beef is full of iron and zinc, which are essential for a healthy body. Furthermore, lean beef has a high level of amino acid, which will work together with insulin to promote and boost muscle growth.

You should also opt for chicken (if you’re also trying to cut, get rid of the skin) when looking for high quality protein. Chicken can help with bone health, which is a crucial part of muscle growth. Chicken can easily be spiced with different mixtures to make it taste delicious and ensure you’re not eating the same tasting food every day.
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The Top 5 Best Shoulder Exercises

Wednesday, February 1st, 2017

How to Build Solid Shoulders

It doesn’t matter how big your chest and biceps are, if you have narrow shoulders you will appear to be weak and puny. Someone will surely kick sand on you at the beach, and Arnold would not approve of that.

Arnold Schwarzenegger Shoulders

For bodybuilders, powerlifters, athletes, and all other fitness buffs in between, wide shoulders will make you look tall, broad, and powerful so that you can be the one defending geeks from sand kicking bullies and they can help you throw the ball hard enough to win the game. Flabby or narrow shoulders lend absolutely nothing to your physique.

Everyone needs to train their shoulders.

Strong shoulders help with every other exercise from bench press to pull ups, and for all you boxers and MMA guys, well conditioned shoulders will help you to win a fight.

It is also very important to have a strong shoulder girdle, including the rotator cuff area, to prevent injuries from sports and heavy lifting.

How to Get Strong Shoulders

Firstly, chest and back are two muscle groups that are important to train, when training for stronger shoulders. As a unit, the chest, shoulders, and back form the core of your upper body strength. Once you’ve read this article you can move on to the top 5 best chest exercises and the top 5 best back exercises.

Secondly, no one developed great shoulders by focusing on dumbbell side raises or shoulder pressing on machines. The compound exercises that involve your whole body will be most effective at building big, strong shoulders. Isolation exercises will be necessary, but only for developing super strong rotator cuffs.

We should have a working knowledge of how the shoulder is put together, to better understand how to train them effectively. (more…)

Beta Alanine – One of the Most Promising Endurance Supplements Out There, But What is it?

Thursday, December 1st, 2016

What IS beta alanine?Creatine and Beta Alanine

Beta alanine is a non-essential amino acid. This means that it’s produced by our body (in the liver) and it isn’t therefore essential to include it in our diet. However, weight lifters and body builders can, and do, benefit from taking it in supplement form to top up the levels naturally present in their bodies. It’s also naturally present in high protein foods such as meat and fish.

How does beta alanine work?

Most amino acids are the building blocks of protein, which helps give us a lean body. However, beta alanine does not help towards building protein, instead, along with histidine it is converted into carnosine which the body uses to increase stamina, improve strength and help build muscle. So, for more stamina, strength and muscle building, more beta alanine and therefore more carnosine is advantageous.

As we exercise, lactic acid builds up in our muscles, causing the pH to lower, in turn causing fatigue and the eventual end of our workout. Carnosine helps eliminate lactic acid and other by-products of intense physical exercise, and regulates the pH of the muscles allowing us to work out for longer. It also helps reduce post exercise recovery time, allowing for more rewarding workouts in quicker succession. (more…)

The Top 5 Best Glute Exercises

Wednesday, November 9th, 2016

Amazing GlutesWhether you are a guy or a girl, it is always an asset to have some nice glutes. The main exercise that will help you develop your glutes the most is obviously the squat. Look at those who have the highest squat numbers. ‘Nuff said.

There are some other exercises that will help a good bit, but the squat will always be the king glute exercise. Before going on to mention the top exercises, we will inform you on some information about the glutes.

How to Get Big Glutes

Like mentioned above, squats are the king of glute exercises. They are without a doubt the single best exercise you can use to develop your glutes. I would even go as far as saying that you would not even need to do another single exercise for them; squats are really that good! However, there are always some other exercises that would be good to experiment with.

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A History of Bodybuilding Supplements

Thursday, October 13th, 2016

Evolution of Body Building SupplementsEugen Sandow

These days bodybuilding supplements are as common as bottled water.  From whey powder to creatine and everything in between, the bodybuilding supplements industry has steadily been growing both in popularity and in sheer number of products available.  

But how did it ever get to be this way?  At what point in human history did we equate the intake of supplemental foods with the construction of the perfect physique?  Interestingly enough it started with man named Eugen.

Nineteenth Century Supplementation

Over a hundred years.  That’s how far back you would have to travel back in time to find the first traces of what is now known as bodybuilding supplements, consumable goods that were shown to have a direct impact on developing muscle and physique in the user.  

Regarded as the first modern bodybuilder, Eugen Sandow was a staunch advocate of the impacts that eating or drinking certain foods can have on muscle development.  Earle Liederman, a friend of Sandow’s, drank beef juice and extracts to help him his muscles and body heal faster after rigorous exercise, inadvertently developing what some argue to be the first post-workout supplement. (more…)

Fitness Cutting Guide: how to build muscle while burning fat

Wednesday, September 28th, 2016

Simultaneously lose fat and gain muscle. Can it be done?

Cutting and BulkingGenerally speaking, bodybuilders and certain athletes find themselves going through two training and dieting phases each year: bulking and cutting. For bodybuilders, bulking is a joyous time of the year as they get to basically eat a selection of nice tasting foods, which whilst being healthy for the most part, still are made up of slightly unhealthier choices, with plenty of cheat meals thrown in for good measure.

When bulking, the idea is to build up a calorie surplus so that you basically consume more calories than you’re able to burn off.

This is primarily how muscle mass is grown. Whilst bulking however, it is important bodybuilders still keep an eye on their daily macros because if they consume too many calories, not only will they build muscle, they’ll also find themselves gaining a fair amount of fat in the process, and that is not ideal.

The second phase, they find themselves in, is one which is enjoyable, yet difficult and stressful at the same time – cutting, or fitness cutting as it is sometimes referred to as. At Project Swole we like to refer to this cutting phrase as a shred, as in Project Shred

The idea behind fitness cutting is that they attempt to lose as much fat as possible, whilst maintaining or building as much lean muscle mass as possible. When fitness cutting, a bodybuilder’s primary goal is to become as lean, defined, vascular, and shredded as possible. If these sound like your goals, take a look at our handy fitness cutting guide outlining everything you need to know. (more…)

The Muscle Building Effects Of Steroid Use: Pros and Cons

Thursday, September 22nd, 2016

Steroid BenefitsFor years athletes, movie stars, and gym rats have been falling in love with performance enhancing products to get stronger, faster, or bigger. Bodybuilders in particular love the kinds of results that these products provide them with but there are some serious drawbacks to prohormones, which usually forces people to turn to real anabolic steroids.

Most people who want to build serious muscle mass often resort to using such oral or injectable steroid products as testosterone, trenbolone, anadrol, anavar, winstrol etc. If you’re interested cycling these types of substances, you’re going to want to finish this article. Going into a cycle without proper knowledge wastes money, time, and can make you really sick.

The Pros and Cons

Please note that all of the products discussed in this article and more, can be found at one of the better online resourced based on online reviews and word of mouth. The SteroidsFax anabolic steroid website is one of the best places to get these products, but be careful as most steroids are not legal in many countries. Check your country’s laws and postal restrictions to find out more.
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How Can Nootropic Supplements Enhance Your Workouts?

Tuesday, July 12th, 2016

Why are Nootropics so Good for Your Fitness?Fun brain

Nootropic, or “brain booster supplements“, are gaining more and more popularity these days. As we have realized over the last decade, caffeine included in pre-workouts, or taken in the form of coffee or energy drinks have a profound benefit on our workouts. We notice greater focus, drive, intensity and endurance where we should be feeling fatigue and defeat. Caffeine is just one of many “brain boosting” supplements that will help to make you into a machine in the gym.

These nootropic supplements have tremendous benefits both in and out of the gym. By enhancing your cognitive function you will experience greater mental performance, memory, have increased focus and superior energy. While you may not think that mental function is important for lifting weights, just remember that most lifters will tell you that creating the mind-to-muscle connection is crucial to busting through plateaus and pushing it to the next level.  (more…)

The Top 5 Best Neck Exercises

Sunday, January 31st, 2016

Next to forearm training in muscles being neglected, neck training is next in line. Actually, I would say that people neglect neck training more than anything else. Many people have never even heard of it or would even know what to do.

The neck really is an important muscle. Think about it; unless you are wearing a turtle neck, everyone will see your neck. It can distinguish you from a bodybuilder to just a normal person.

Muscular neck

How to Get a Muscular Neck

Although doing traps exercises such as shrugs and deadlifts will assist you in getting a more muscular neck, there are some other exercises that you can perform that help. Everyone is different, so I suggest that you experiment with all of these to see what makes you grow the most. From there, you should be able to change up your training to whatever suits you the best.

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