get a small waist

1. Portioning Your Meals Into Several Smaller Meals There is a huge backlash of individuals who want to argue about the science behind splitting up your daily meals into several smaller meals and its benefits or lack thereof. First of all, I’m a proponent of several smaller meals, if your schedule allows for it. I’m not …

 
5 Tips to increase your strength

1. Lower Your Rep Ranges If hypertrophy is your goal then I recommend keeping your rep ranges around 12 reps. However, if strength is your main priority, then dropping reps will actually benefit you. Increasing the weight and dropping your rep range from 10-12 down to around 6 reps per set can prove to be an …

 
how much muscle can you put on

There is 1 thing above all other factors that determines if you can put muscle on at all, how much you can put on and at what rate. It’s not steroids, or training, or sleep…. It’s Food Many people have gotten into the fad of calorie counting for cutting and then don’t understand why they aren’t growing when they’re …

 
what should be in your pre-workout meall

The whole point of a pre-workout meal is to give your body some readily accessible energy to push you through a grueling weight training session. There are a few things this meal must have prior to lifting. Lean Protein Source First, you should have an easily digestible lean protein. One example of this is whey protein powder. One example of …

 
can NSAIDs hinder muscle growth

Training hard and heavy, day in and day out, is very taxing on the body. Walking around with aches and pains is not uncommon for bodybuilders or even regular gym goers. Each time you workout, you are literally tearing muscle fiber and it isn’t the most pleasant feeling in the world. There is a definite pain threshold …

 
Common mistakes to avoid during a bulk

Bulking Mistake #1 – Starting Your Workouts With Isolation Work Instead Of Compound Movements One of the most common mistakes made while bulking is not prioritizing compound movements before isolation work. Going into each workout, you have a predetermined amount of gas in the tank (stored glycogen). To reap maximum rewards, do the most energy consuming and demanding exercises at …

 

This article is for guys that aren’t as muscular as pro bodybuilders, but are still grinding day in and day out trying to look like one. Most amateur bodybuilders and gym rats believe that to look like their favorite pro bodybuilder, they simply have to train and eat exactly like him. However, once they replicate their diet …

 
What is the ideal number of meals to gain size

This is one of those general questions that everyone wants an answer to, and somehow believes applies universally. Everything in bodybuilding is relative to your individual genetics, hormone levels, and genetic response to certain things. If you have a fast metabolism, do you think that the number of meals you need to gain size is the same number of …

 
When Should You Increase The Weight You Are Lifting?

The most tried and true way of gaining size is getting stronger muscles. There’s a well known saying: “A stronger muscle is a bigger muscle” While I don’t entirely agree with that statement, it is undeniable that getting stronger will aid in the process of your muscle growth. When you’re starting out, the name of the …

 
Use the mirror as your guide

Reminiscing back to my first bulk I recall intently checking the scale every single morning to see if I had gained weight over the past 24 hours. If my weight had gone up, I’d be happy, and if it didn’t, I would be disappointed and eat more. Most individuals approach their bulks the same way. …

 
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