Archive for the ‘Bodybuilding’ Category

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.

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.


Top 6 Leg Training Mistakes

Friday, July 24th, 2015

Don’t Waste Time Training Legs the Wrong Way!

Leg Training Mistakes
Your legs are the foundation of your physique. With their bulging tear drops, incision-like cuts, and shredded striations, prize leg development can win you a contest. Lagging leg development can also lose you a contest. Additionally, having strong legs makes it that much easier to develop a strong upper body. Here are 6 mistakes most athletes make when training their legs. These tips apply both to active bodybuilders and newbies, so pay attention!

The Top 6 Leg Training Mistakes

  1. Not Training Legs At All

    A lot of people completely avoid leg training. Why? Personally, I find it hard to understand. But there’s obviously a reason why they do; theories are they already have some preconceived notion that their legs are developed beyond what they are in actuality, or they see leg training as “hard”.

    It’s true that leg training can be painful, and you generally are sore afterwards, but many bodybuilders grow to love that soreness, as with other muscles. Avoiding leg training is a critical mistake, and you can’t build a house without a foundation.


How to Perform the Pallof Press

Wednesday, March 11th, 2015

The problem with most rotational movements is that they produce shearing forces on your lumbar spine. One of the foundations of biomechanics is that you don’t place your spine into a simultaneous state of rotation, flexion, and side bending, and you especially don’t add an external load.

Pallof Press

This eliminates a number of popular abdominal exercises such as dumbbell side bends and the twisting abdominal machine. Exercises like the Russian twist should be performed with care, making sure that the trunk is flexed rather than the spine.

There is a quick and easy solution to the inherent problems with twisting exercises – don’t twist.

Enter: The Pallof Press!


Arnold Schwarzenegger’s 6 Rules of Success

Tuesday, March 10th, 2015

A wonderful, inspirational video by Arnold Schwarzenegger – powerlifter, bodybuilder, actor, ‘governator’, and millionaire. This is the man who walked the walk well before he ever started talking the talk.

“Just remember, you can’t climb the ladder of success with your hands in your pockets.”

The original purpose of this video was as a graduation speech at USC. Someone took 5 of the most important minutes of this speech and added subtitles, which you can view below.

YouTube Preview Image

Six Rules on How to Be Successful

  1. Trust yourself
  2. Break some rules
  3. Don’t be afraid to fail
  4. Ignore the naysayers
  5. Work like hell
  6. Give something back

You can also view the full 25 minute video and video transcript here: 6 Rules for Success

Top 6 Ab Training Mistakes

Monday, October 21st, 2013

Want thick, dense abs that stand out like a washboard? Want a ripped midsection with veins and shredded striations? No? How about this: Want to look good naked?

Well, you will never achieve any of those goals if you train your abs once a week with three sets of crunches for 100 reps, or if you eat like a horse. Avoid these 6 common abdominal training mistakes and your abs will dial in. Whether you are a bodybuilder, an athlete, or a novice, chances are you are making several of these mistakes in your training right now. Take heed!

Female and Male Abs
A great example of male and female abs gone right.

The Top 6 Abdominal Training Mistakes


Introducing JackedPack

Friday, October 4th, 2013

Deciding which nutritional supplements to take is a challenge for most people. The sports nutrition market is currently so over saturated in most categories that it makes it very difficult to discern which products actually work, which ones taste good, and/or provide the best value for money. It’s silly to go out uninformed and drop $50+ dollars on a single product and get a nasty surprise if the quality isn’t up to par.

Jacked Pack

JackedPack solves this problem by taking guesswork out of the equation. For under $10/month, subscribers receive a monthly box of new samples from the best brands in sports nutrition delivered right to their door. This way members can test a wide variety of products ranging from standard supplement categories like pre-workouts, protein powders, fat burners etc. to unique items like protein cookies and breads. As they like to say,

“It’s like Christmas for meatheads every month!”

If members enjoy the samples, they can buy the full size items through JackedPack at a great discount.

The guys at JackedPack are also building a likable brand with a great sense of humor that comes through on their online content, workout articles, and monthly product descriptions.

Team JackedPack will be contributing some content to Project Swole in the coming months so check them out at and use the promo code SWOLE to get 50% off your first month.

Connect with JackedPack on Facebook and Twitter, but always place your order through the links here at Project Swole so JackedPack will know that Swole sent you!

I received my first JackedPack the other day. Took some pictures. I’ll post a review shortly when I have a chance to go through it and try a couple things.