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Archive for the ‘EXERCISE’ Category

Men’s Health NewsThe Phenomenal Fat-Burning Swing-and-Squat WorkoutMen’s Health NewsBarack and Michelle, Jay-Z and Beyoncé, and Bill and Melinda are some of our favorite power couples. But now Men’s Health Fitness Director B.J. Gaddour wants to add a …
Men’s Health NewsThe Ultimate Rocky-Inspired WorkoutMen’s Health NewsSo, inspired by the new movie, the Men’s Health video team and I created the official Rocky Workout for fans everywhere. It’s an outdoor routine that uses a mix of strength and cond …
Men’s FitnessThe Workout for Every Guy—The HeavyweightMen’s FitnessBlitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training. In the sessions that follow, you’ll add reps to the exercises each week, acc …

The Seattle TimesNot sweating enough in your workouts? Give Hot Pilates a tryThe Seattle TimesAlexis Barrere, foreground, participates in a full class of Hot Pilates. (Benjamin Benschneider/The Seattle Times). Hot Pilates is perfect if you’re looking …

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You’ve heard of low testosterone

You may actually know it more intimately than you’d like – estimates put the number of guys with low testosterone at one in three men over 30. And yet hormone replacement therapy is a whole can of worms you’d rather not pursue.

But the talk of the health community recently has been a new product called TestRX. The reason? It occupies a unique space for guys with low T. It’s not aimed at guys who just want to put on muscle. Instead, it’s formulated for the unique challenges than men face with low testosterone after age 45.

Just as significant, it’s natural, and lets men stimulate their own testosterone rather than getting it from a synthetic source.

TestRX is a Natural Testosterone Booster

Do you have symptoms of low testosterone? That’s erectile dysfunction, low sex drive, fatique, loss of muscle, smaller testicles and even larger breast (among others). Nice huh? The impact on sex live alone is enough to make most guys cringe. And that’s why guys turn to TestRX – because it helps them take back their man hormone and brings something that resembles quality of life back in the picture.

Now a little more about the ‘natural’ part of TestRX. The product is formulated with vitamins, amino acids and botanicals like tongkat ali that have shown in clinical studies to boost production of this masculine hormone.

For example, a study published in 2013 found tongkat ali increased testosterone by 37%. Another ingredient in TestRX, TT, has shown to boost testosterone by 52% – and sex drive, bone thickness, depression and sleep quality all improved with ingredients in the TestRX fomula.

Low T needs a specific touch in guys once they hit 45 and slowly march into their higher years. The average man loses 10% of testosterone each decade after. And that’s just average. There are many guys who lost 90% of their testosterone by the time they’re 70.

Benefits of TestRX

TestRX lets you get that testosterone back, naturally, and without hormone replacement. And with that, it helps men raise their quality of life, with benefits including:

Bigger and More Frequent Erections – Testosterone governs your penis size and your ability to get and keep wood.

Increased Muscle Tone – Testosterone is responsible for protein synthesis – the building block of bigger pipes. In particular, you’ll see a difference in upper and lower body composition.

More Strength – One of the ingredients in TestRX, called fenugreek, increased leg press performance by over 25%.

Thicker Bones – TestRX should help you thicken bones too, and lower your chance of falls and bone fractures.

More Energy – You’ll have more energy with TestRX, and be in a better mood too, because low T often leads to depression.

TestRX is Not a Steroid

Steroids are a class of drugs that mimic the effects of testosterone. Steroids have anabolic properties, meaning the ability to ‘build up’, which is why they’re often abused by athletes and some body builders.

Keep in mind too these same people use testosterone in very high quantities – far more than the average man with low T needs or should ever take.

TestRX has no testosterone in its formula. That’s why it’s not a steroid. Instead, it’s designed to stimulate your own testosterone naturally, with ingredients that have shown in clinical studies spanning decades to gently awaken the male body and put sex drive, bone density, greater muscle tone and more energy back within reach.

No needles required – or the dangers and creepy stories linked to steroids and/or synthetic testosterone.

Boost Testosterone Naturally

That’s the skinny on TestRX. It’s a dietary supplement that men take to boost testosterone naturally and fight low T without hormone replacement therapy.

Buy TestRX to feel like a man at any age, whether you’re 52 or 87, and lift your overall quality of life and enjoy your relationships with others.

Remember, TestRX is guaranteed for 67 days and comes with live, friendly and discreet customer service support seven days a week. There’s a company behind the product too – Leading Edge Health. They’re the same folks that make other quality natural ingredients, including VigRX Plus.

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This shoulder workout only scratches the surface of what’s possible in terms of variety, but it should be a good start. It will also show you the level of difficulty and intensity you need to be training at if you want to build an elite physique. A good shoulder workout trains all three heads of the muscle, and focuses on heavy weights. Just like any other muscle group, shoulders can benefit from higher rep work, but you have to emphasize the heavy weightlifting if you want them to grow.

Shoulders are one of most oft-neglected body parts by both gym novices and vets alike. Probably because they’re not typically thought of as one of the “glamour” muscles like the biceps, chest, or abs. People crave washboard abs , sleeve-bursting biceps , and a hulking chest — but what about broad, defined shoulders? The shoulder joint is the least stable joint in the body and very complex. The shoulders are the most widely used muscle in the upper body in my opinion.

The shoulders have almost 360 degrees of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive on stage—and even better in the eyes of the ladies. One of my shoulders is higher than the other. A good set of wide, dense, well-developed shoulders are visible through any article of clothing. For guys, such development stretches your T-shirts across your upper body and makes you stand out in the boardroom even in the most mundane of suits.Weight was moving good and I really tried to stretch my calves at the bottom of the movement. It was heavy but I managed five reps on all three sets at this weight. It was heavy, but I managed to complete 5 reps every set, which I thought was a good accomplishment.

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Functions of a testosterone booster: Testosterone is a natural hormone secreted by the body of males for the regulation of sexual and reproductive functions. It also provides them with muscular strength. These supplements are taken by bodybuilders and athletes to enhance their performance. They are also taken by the common man to assuage erectile dysfunction.

Creatine as a safe testosterone booster: Both legal and illegal testosterone boosters are available in the market. Creatine is a legal form which has no side effects. However, users should be careful about taking anabolic steroids to enhance their testosterone levels. Anabolic steroids are illegally sold in the market. People use them as they give immediate results. Creatine supplements as a testosterone booster are safe and very effective but the user has to wait to get the results. When you take creatine to boost up testosterone levels you will have a healthy blood lipid profile and you would not be at risk of coronary heart disease. Intake of water should be in sufficient quantities, when one takes creatine.

Intake of water is important: it is important to know that these supplements can cause retention of water in the body therefore one should take an adequate amount of water to flush the buildup of fluids caused by taking testosterone boosters. People who suffer from kidney diseases are not recommended to take testosterone boosters.

Natural Testosterone boosters: There are several vitamins, herbs and minerals which are known to enhance testosterone levels. Magnesium and Zinc boost testosterone levels. There are number of natural; occurring elements which can be supplemented with our daily diet to act as a natural testosterone booster.

Benefits of Testosterone Booster: There are certain benefits to taking these supplements like weight reduction, increased muscle growth and increased muscle repair. These boosters also increase overall strength and vigor and endurance.

Take regular dosage: When you are taking these boosters in your daily diet you need to be careful and take these supplements on a daily basis and several times for a certain period like four to eight weeks.

Consume a protein and fat rich diet: Always remember that your diet is also responsible for the increased production of testosterone. So, you must take a good amount of protein and essential fats to increase the production of testosterone. Eat a lot of nuts, saturated fats, red meat, egg yolks, fish etc as they act as natural testosterone boosters.

Consult a health expert: It is always better to consult your trainer or any other health expert before you start taking these supplements. It is not only body builders, athletes and sports personals who take testosterone boosters. Nowadays, common people also take testosterone boosters to regain the lost vigor and built up muscles. However, it is advisable to take herbal and natural supplements and a fat rich diet rather than anabolic steroids to boost up testosterone levels.


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Taking steroids for muscle building has become almost a fashion. Every next person found of bodybuilding prefers to rely on steroids. These steroids are over the counter products easily available in the market. They come in the category of artificial hormones and are also known as anabolic steroids. They help increase the protein synthesis in the human body. It results in building cellular tissues particularly in muscles. That is why sports persons and bodybuilders love to take it to build muscles and enhance physical strength.

Legality of a steroid depends on the purpose for which it is being used. These are used for medicinal purposes also. If it is prescribed by a doctor for medical purposes, it is construed to be legal use of steroids. Use of steroids by bodybuilders and sports persons to enhance their performance is called illegal. The steroids taken on the event of sports quickly helps gain body mass. It makes body stronger. But there is a downside to this aspect. The side effects of these steroids are very harmful. There are many health risks involved in taking steroids. It increases the bad cholesterol level in the body. It also raises blood pressure level. Its effects on heart are very dangerous. It may even damage the liver. Some of these health effects may be mitigated but some may prove to be fatal.

That is why they are kept in the category of restricted medicines. That is how these steroids are called illegal or legal steroids. Legal status of the steroids varies from state to state. In some states there is a strict control on the possession and sale of steroids. In America steroids come in the category of controlled substance whose possession without prescription is an offence and therefore punishable crime. Most of the international sports institutions have banned the use of steroids by sports persons. But all the steroids have not been declared illegal.

Some steroids are legal and there are least side effects involved in taking these steroids. For example https://crazybulk.com/  pills are said to have little side effects. On the other hand it helps raise the testosterone level to a considerable extent. But it is not easy to find out legal steroids. All the manufacturers claim their product to be legal. The labels on these products promise to build muscles within a short period of time. So it is advisable to consult a doctor before a doctor before using a steroid. Being a medical specialist he can better advice the pros and cons of the steroids. So be careful before you try out steroids for bodybuilding.


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A strong, muscular chest has become a highly desirable component of a well-shaped physique, particularly for men. Increasingly, however, women are discovering the benefits, both in terms of fitness and appearance, of having sculpted pectoral muscles as well – and contrary to popular belief, chest exercises do not decrease breast size. A series of well-designed chest exercises can help anyone achieve the fit and powerful upper torso they are looking for.

Chest exercises are designed primarily to target the two pectoral muscles: the pectoralis major, a thick, fan-shaped muscle at the anterior of the chest that makes up the majority of male chest muscle and is situated beneath the breasts of females, and the pecotalis minor, a thin, triangular muscle situated beneath the pectoralis major. For bodybuilders and those concerned primarily with putting on muscle weight, the pectoralis major is of primary concern. However, for those wishing to build strength or just overall fitness level, addressing both muscles in you chest exercises is vital.

Most chest exercises involve some type of weight training. A major factor to keep in mind when considering what chest exercises to do is the fact that performing different exercises and lifting weights at different angles will target different areas of a muscle. For example, one of the most common chest exercises is the bench or dumbbell press, where you lie on a bench and press weight up from you chest. In actuality, this lift combines a trio of chest exercises: the standard bench press, which works the entire chest, and incline bench, which focuses a great deal on the large upper portion of the pectoralis major, and the decline bench, which pinpoints the hard to sculpt lower portion of the chest. Other common chest exercises include dumbbell flies and push ups.

Because chest exercises are so dependent on weight training, having a number of dumbbells in a variety of weights is essential to almost all chest exercises. A dumbbell with plenty of available weight can also be very useful. Weight trees and dumbbell racks can keep these weights orderly and easy to use. A weight bench of some type is also a necessity, preferably an adjustable bench capable of giving you different angles to work out at. Finally, to ensure safety and comfort while you lift, weight training accessories such as a weight belt and gloves are affordable, useful purchases. For those who want an option other than free weights, there are many mechanical weight machines that replicate the exercises above or even that include a combination.

Whatever chest exercises you decide to practice, be certain to start your workout at a moderate, sustainable level and to discus your intentions with a doctor. Lifting weights and other chest exercises can damage muscle and tissue if done too vigorously or without proper form, so always be careful, cautious, and realistic about your ability and your goals when doing any exercise, especially the often intense chest exercises.

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Steroids usually raise the testosterone level in the body. The good and bad effects of the steroids actually depend on the quality of steroid you are using. People use steroids for several purposes. They use steroids

o To fasten the growth of the muscle and increase its strength.
o To raise the energy level.
o To increase the production of fat.

However, there are several disadvantages of steroids. Using steroids has become illegal these days.

The advantages of steroids have made such an impact on people that it is very difficult for people to stop using them totally. This has resulted to a raging controversy regarding steroids in the recent times. A lot of Steroid Alternatives have thereby come up in the market as well. But now the question is, if Steroid Alternatives would be as effective as steroids?

Some of the Steroid Alternatives

A number of Steroid Alternatives are quite popular in the market. Experts are still working on these products to discover their pros and corns in relation to the steroids.

For sometime the body builders are using legal Steroid Alternatives. They say that such steroids have been marvelous. Androstenedione is the first legal Steroid Alternative. This is also known as prohormone. It contains AD,1-test and 4-Androstenedione. These properties are very close to the real steroids.

The process of energy conversion of Andro:

Usually, Andro exerts an anabolic effect for the enzyme conversion in the liver. The molecules of Andro react with the enzyme in the liver and convert it into testosterone. The entire conversional process is a natural.

But the use of prohormones has been banned by the US Federal Government in 2005. Body builders will now have to look for some other Steroid Alternatives. If you are still using it, you will have to check out the rules in your state.

Men are concerned about their look and the process to shape up their structure according to their desire. These people are searching for better Steroid Alternatives. However, till you get an effective alternative, you can follow the following ways to shape up your body.

1. Take a balanced diet which has high protein and proper nutrition.

2. Start consuming calories that may fasten the growth and strength of your muscles.

3. Perform yoga on a regular basis.

4. Opt for proper work out schedule.

5. If you are a professional body builder creatine, protein powder, multivitamins, fatty Acids, and greens are important for you.

Some Steroid Alternatives have proved to be efficient to increase your energy. They are also safer ways for your muscle recovery. CLICK HERE FOR STEROIDS ALTERNATIVES INFO


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Men соnѕіdеr thеіr сhеѕt muѕсlеѕ аѕ one оf thе top ѕhоw muѕсlеѕ, ѕесоnd only to thеіr bісерѕ. For wоmеn, сhеѕt muscles are very іmроrtаnt іn maintaining thе реrkу appearance оf thеіr brеаѕtѕ. Thеѕе are thе primary reasons why many іndіvіduаlѕ look for the best chest еxеrсіѕеѕ thаt thеу can use. Well, lооk nо mоrе as the following list ѕhоuld рrоvіdе уоu wіth еvеrуthіng уоu nееd to know as regards the best сhеѕt еxеrсіѕеѕ.

Thе Bаrbеll Bеnсh Press іѕ known as thе kіng of all сhеѕt exercises fоr gооd reason. In fасt, if you wеrе made to choose just three оf thе bеѕt сhеѕt еxеrсіѕеѕ, this еxеrсіѕе ѕhоuld ѕtіll bе оn thаt lіѕt. Thеrе are ѕеvеrаl vаrіаtіоnѕ оf thе flаt bаrbеll bеnсh рrеѕѕ thаt уоu can сhооѕе from. In gеnеrаl, close-grip bаrbеll bench рrеѕѕеѕ are uѕеd tо wоrk thе trісерѕ, while wіdе-grір bаrbеll bеnсh рrеѕѕеѕ are соnѕіdеrеd a ѕtаndаrd сhеѕt muscle builder. Thе mіddlе-grір barbell bеnсh press іѕ thе mоѕt effective fоr ѕtrеngthеnіng both уоur trісерѕ аnd the ресtоrаlѕ; what’s bеѕt іѕ that іt ѕtrеngthеnѕ уоur ѕhоuldеrѕ аѕ wеll.

The Dumbbеll Bench Prеѕѕ rаnkѕ ѕесоnd on оur lіѕt оf thе best chest еxеrсіѕеѕ because it is аn awesome wау оf еnѕurіng that уоu dо nоt experience any ѕtrеngth іmbаlаnсе between thе twо sides оf your bоdу. Thіѕ exercise іѕ аlѕо соmmеndаblе bесаuѕе it works wіth thе nаturаl funсtіоn оf thе сhеѕt muscles wіth іtѕ focus оn moving thе wеіghtѕ tоwаrd thе mіddlе of thе bоdу. Yоu mау choose tо do іnсlіnе, decline, оr flаt dumbbell bеnсh presses. If you сhооѕе flat dumbbеll bench presses, уоu mау also choose tо uѕе a wide, mеdіum, оr close grір durіng thе еxеrсіѕе.

Explosive push-ups are also аmоng thе top choices оf сhеѕt еxеrсіѕеѕ. Nо matter hоw muсh tіmе you devote оn bench presses or any оthеr tуре оf сhеѕt exercise, уоu ѕhоuld never tаkе рuѕh-uрѕ for granted. This exercise іѕ аn еxсеllеnt wау оf dеvеlоріng роwеr nоt оnlу in уоur сhеѕt, but аlѕо іn your ѕhоuldеrѕ аnd trісерѕ. Clарріng and рlуоmеtrіс рuѕh-uрѕ аrе thе twо most recommended tуреѕ of push-ups fоr уоu tо trу. There’s a bіt оf dеbаtе gоіng оn аѕ rеgаrdѕ thе position оf уоur head durіng push-ups. Idеаllу, уоu ѕhоuld hоld your hеаd up аnd lооk fоrwаrd whеn реrfоrmіng thіѕ exercise. But, whеn you аrе dоіng рlуоmеtrіс рuѕh-uрѕ by jumріng uр оntо wеіght рlаtеѕ, thеn уоu probably won’t hаvе much сhоісе but to look down in order tо avoid missing уоur tаrgеt.

Chеѕt Dips closely rеѕеmblе the movement оf dесlіnе bеnсh рrеѕѕеѕ, еxсерt thаt іt wоrkѕ more оn ѕtrеngthеnіng уоur trісерѕ fоr chest рrеѕѕіng. If уоu have a bаd ѕhоuldеr, іt іѕ аdvіѕеd thаt уоu еіthеr rеfrаіn frоm dоіng thіѕ exercise, or ѕtісk tо ѕhаllоw dipping. If уоu fееl that уоur ѕhоuldеrѕ are ѕtrоng еnоugh аnd уоu dесіdе to іnсludе thіѕ exercise in your rоutіnе, thеn уоu muѕt remember to lеаn ѕlіghtlу fоrwаrd ѕо аѕ tо keep thе tension more on уоur pectorals thаn your triceps. Thе mоѕt соmmоn vаrіаtіоnѕ of thіѕ exercise аrе thе assisted, bоdуwеіght, аnd wеіghtеd сhеѕt dірѕ.

Dumbbеll Flуеѕ аrе nоt really thаt important as сhеѕt еxеrсіѕеѕ, but thеу can bе vеrу еffесtіvе recovery еxеrсіѕеѕ. Of соurѕе, уоu will need tо rеѕt fоr a day оr twо after doing іntеnѕе сhеѕt workouts, but that dоеѕn’t mеаn уоu ѕhоuld nеglесt еxеrсіѕіng your chest durіng that period. Dumbbell flуеѕ аllоw fоr a gооd stretch аnd increase thе blood flow tо аll areas of уоur chest. It іѕ аlѕо соnѕіdеrеd аѕ a key exercise for muѕсlе grоwth аnd flеxіbіlіtу, which іѕ whу it іѕ іnсludеd іn оur list оf thе fіvе bеѕt сhеѕt еxеrсіѕеѕ. Whеn уоu реrfоrm thіѕ еxеrсіѕе, bе саrеful nоt tо brіng уоur аrmѕ completely реrреndісulаr tо thе flооr аt the top оf thе mоvеmеnt. Rather, you ѕhоuld stop thе mоtіоn whеn your arms аrе аbоut 15 dеgrееѕ ѕhоrt of bеіng completely overhead. Bе ѕurе tо соntrоl thе еntіrе mоtіоn with уоur сhеѕt muѕсlеѕ аnd front dеltоіdѕ as wеll, іnѕtеаd оf with уоur trісерѕ.

Full Body Wоrkоut

Of соurѕе, it’s nоt еnоugh thаt уоu know whаt thе bеѕt chest exercises аrе; уоu should аlѕо lеаrn hоw tо іntеgrаtе thеm іntо a full bоdу wоrkоut іn order to gеt the bеѕt rеѕultѕ. The bаrbеll or dumbbеll bеnсh рrеѕѕ (whеthеr flаt оr inclined) should be уоur main сhеѕt еxеrсіѕе fоr each workout session. Fоllоw thіѕ еxеrсіѕе with еіthеr a bасk or leg еxеrсіѕе аnd then реrfоrm dips оr flуеѕ followed immediately by calves or abs еxеrсіѕеѕ.

If уоu choose tо dо a flat bеnсh рrеѕѕ аѕ уоur mаіn сhеѕt exercise, уоu should реrfоrm incline flуеѕ аftеr thе bасk оr lеg еxеrсіѕе. On the other hаnd, іf іnсlіnе bench рrеѕѕеѕ are уоur сhеѕt exercises оf сhоісе, thеn flat flуеѕ should fоllоw thе bасk оr lеg еxеrсіѕе. Thеѕе combinations are реrfесt for орtіmаl lіftіng and fоr hitting thе pectorals from a secondary аnglе. At the ѕаmе tіmе, уоu аrе wоrkіng a ѕесоndаrу ѕеt of muѕсlеѕ – the shoulders during flyes and the triceps durіng dірѕ.

The dау fоllоwіng thіѕ tуре оf workout, уоu ѕhоuld реrfоrm plyometric оr clapping push-ups аѕ the only сhеѕt еxеrсіѕе fоr the dау. Tеn ѕеtѕ of fіvе rереtіtіоnѕ should bе еnоugh. Thе goal іѕ to fосuѕ solely on еxрlоѕіvе сhеѕt training оn that dау. Remember thаt thіѕ type of еxеrсіѕе hаѕ tо be explosive, ѕо уоu should nеvеr реrfоrm it slowly оr with a compromised fоrm. Thаt іѕ whу іt is іmроrtаnt tо ѕtор аftеr ten ѕеtѕ; dоіng more might result іn ѕlоwеr mоvеmеnt or bаd form.

Split Workout Intеgrаtіоn

If уоu are оnе оf those реорlе who рrеfеr a split wоrkоut рrоgrаm, whісh wоrkѕ оn different раrtѕ оf the bоdу еасh day, then this іѕ how уоu саn іntеgrаtе the best chest еxеrсіѕеѕ іntо уоur wоrkоut routine: Pеrfоrm a flаt bеnсh рrеѕѕ immediately fоllоwеd by аn іnсlіnе bench рrеѕѕ and thеn follow these up wіth еіthеr dірѕ оr flуеѕ. It іѕ best to dо one bаrbеll аnd thеn one dumbbеll movement, but іf уоu рrеfеr dоіng twо оf thе ѕаmе tуре of mоvеmеnt, thеn thаt іѕ аlѕо acceptable.

Juѕt as wіth full bоdу trаіnіng, уоu should dо еxрlоѕіvе сhеѕt trаіnіng оn a separate dау frоm ѕtrеngth training. It is important tо focus on your еffоrtѕ to build and strengthen уоur chest muscles. And іf уоu rеаllу want tо make ѕuреrіоr gаіnѕ іn this area, then уоu ѕhоuld lіmіt your ѕԛuаt аnd dеаdlіft еxеrсіѕеѕ tо maintenance lеvеlѕ for аbоut 4-6 wееkѕ, the period wіthіn which you should рrіоrіtіzе сhеѕt trаіnіng. If you juѕt want tо work your chest muѕсlеѕ wіthоut nесеѕѕаrіlу wаntіng to fосuѕ оn іt, then you саn continue with your rеgulаr wоrkоut ѕсhеdulеѕ wіth thе five bеѕt сhеѕt exercises fullу integrated.

Nоw you know whаt thе best сhеѕt exercises аrе аnd hоw to integrate thеm іntо еіthеr a full bоdу workout оr a split wоrkоut routine. Thе necessary nеxt ѕtер іѕ fоr you tо lеаrn hоw tо реrfоrm these еxеrсіѕеѕ wіth thе рrореr fоrm аnd mоvеmеnt. If уоu are сurrеntlу wоrkіng wіth a personal fitness trаіnеr, then уоu саn ask your trаіnеr for аѕѕіѕtаnсе іn реrfоrmіng these chest еxеrсіѕеѕ. Otherwise, уоu соuld lооk аt оnlіnе vіdеоѕ оr іlluѕtrаtеd іnѕtruсtіоnаl guіdеѕ. Hоwеvеr уоu сhооѕе tо do іt, whаt’ѕ іmроrtаnt іѕ thаt уоu take action аnd tаkе іt NOW.

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Click http://tinyurl.com/n756rao To Download “Ben Pakulski MI40 Workout Program + Its Super Bonuses NOW”

MI40 Workout – What is it?

MI40 is an intensive workout program primarily targeted at people who want to take their physique to professional
fitness model, or pro bodybuilder level.

The MI40X is your answer to gaining the best and biggest muscles while stripping off your excess body fat.

WHO is behind M140?

The MI40 is a workout program designed by Ben Pakulski, professional fitness coach and body builder.

What do I get when you buy the MI40 Workout Program?

The program contains training and nutritional manuals and demonstration videos (8 hours) of how to perform
each exercise used in the workout.

MI40 Workout – So how does it build more muscle?

Each workout within the MI40 program is a weight training session containing 6 to 9 exercises. Each session should
take approximately 40 minutes to complete. Most exercises contain 4 sets of 8 reps,
with the last set of each exercise being a “NOS” set.

* the MI40X is the fastest way to gain pounds of muscles on your body

* It is a successful training package of 40 days that includes nutritional information, training exercises
and 8 hours of practical videos that explain how to perform every exercise.

This program IS simple, you just watch the videos and do the special workouts for six weeks and you get a great body.

* MI40 offers a complete 60 days money back guarantee.

we can safely say that this program is a must-have for bodybuilders and those who want to build muscles fast and effectively

Click http://tinyurl.com/n756rao To Download “Ben Pakulski MI40 Workout Program + Its Super Bonuses NOW”

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Our body suffers from many health related issues and diseases due to carelessness and external environmental changes. The aim of an internal cleanse is to remove built up toxins from the colon and to restore you to a healthy 2-3 bowel movements every day. In doing so, it will strengthen vital organs associated with the colon and will improve general health, as well as resulting in an increased energy level. Using Bowtrol will decrease water retention, help to solve severe cramping, and eliminate bloating. But these various health concerns may still have you wondering whether Bowtrol is a safe option for you: Individual with a healthy digestive system is a healthy one in real sense because digestive system is the main functional system of our body and almost over 70% of diseases are caused due to digestive system’s disorder. Those who are infected with colon problems will surely suffer from indigestion issues, because both digestive system and colon are closely linked with each other. Can I take Bowtrol all my life? To say it in a word, yes! The ingredients of Bowtrol are safe for all ages, and when taken in the recommended dosage will continue to give good results at any age. Bowtrol is a 100% natural product, and all the ingredients are safe in moderation for any age. A list of all Bowtrol ingredients is available at their official site. Should I take Bowtrol when I am pregnant? When pregnant, nutrients that are absorbed go to both the mother and the child, and for this reason we advise you to not use Bowtrol Colon-Cleanse while pregnant. Likewise, using a colon cleansing product while nursing can be harmful as well. We suggest you do not take bowtrol when nursing or pregnant, though usage before pregnancy and after nursing are generally safe. If you’re concerned about use, you can always ask your physician. Can Bowtrol be used when I suffer from Diabetes or any other serious health concerns? As with any severe health concerns, it’s advised that you contact a local health care professional before using a colon-cleansing product. However, stats show that chances of returning the product are very rare, most of the people who tried bowtrol, bought it. So, don’t compromise on your health and choose the best as you deserve the best. Bowtrol is made of ingredients found in nature, and as such most of the ingredients are harmless. Because of this it’s safe for almost anyone. Local doctors and other health care professionals are always available if you have any questions about how Bowtrol will affect you personally. Thus, a clogged colon can decrease this absorption rate and cause your body to lose those vital nutrients. The second advantage is that it eliminates the unwanted gas along with bloating. Hence, with all these benefits it’s time for you to think about getting a good bowtrol cleanse and lead a healthy lifestyle.

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This nitric oxide testing may be an easy and quick way to determine the swelling and inflammation of the lungs. This particular test may be performed to diagnose asthma and to evaluate cough. This may be easily performed by letting any patient to inhale and slowly exhale inside a tube that would be attached to a specific computer. This patient will be asked to do it several times in order to obtain a very accurate result and measurement. Generally, this eNO testing will take around fifteen minutes. Furthermore, this will be better than the others since anyone can resume their usual diet and some activities after this is accomplished. Nitric oxide is a particular gas that may be produced in your lungs while you breathe. The children who do not have asthma may produce a low level of such nitric oxide if they exhale and inhale. If the airways of your lungs is swollen, it may create a relatively high level of this gas. Such tests may be essential because all doctors may simplify the process of confirming the diagnosis for asthma. Whenever you have asthma, the airways will become narrow since the bronchial tubes in the lungs will swell. There may be a reaction that may be triggered by some things such as mold, dust, chemicals and pollens. When this will be untreated immediately, the bronchial tubes may swell that will cause difficulties in breathing. To allow normal breathing, it will be very important to have the right dose of medication to avoid it from getting worse. All the results of the tests will be very effective so that the patients will be given the right medications. This will also be important to somehow avoid having complications. There will be no other home preparations that will be done before having these tests. Furthermore, this test can only be accomplished in the hospital while the patient is still there. Once you have already registered for this, you will be asked to wait for your turn to be entertained. However, only one guardian will be allowed to stay with a person whenever having this treatment. The waiting time can differ according to the total patients who have registered and were scheduled for such test. All children are diverse thus you should expect that the time duration may as well differ. Additionally, it is suggested that a person should have patience for the medical staff because they are doing the best that they can just to accommodate their clients. In the examining room, a function technician will join you. This technician will be assigned to perform the testing procedures. However, it will be the duty of the doctor to review all the results. The eNO machine is a certain type of computer that has a keyboard and a screen. The only thing that varies is the tube and mouthpiece that is connected to it. If this nitric oxide testing is being performed, a guardian will take responsibility over keeping their child calmed and relaxed. They may also stay at the side whenever they like to. Additionally, they may ask different question if they are uncertain about things.

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For a very long time, the deer antler velvet spray has created a lot buzz because it can address several ailments. Deer antler velvet extract is an effective supplement beneficial for those who are interested in bodybuilding. The BFL and MLB associations banned this product as athletes gained unfair advantages over others. This article offers insights into the working of these supplements. Composition of Deer Antler Velvet Spray The deer velvet spray consists of several nutrients that enhance every part of the body. The velvet is actually the covering around the cartilage and the bone of the antler and has 400 vitamins and minerals. Fat loss and muscle gain are also frequently noted, even among non-athletes and those who live sedentary lifestyles. Deer velvet’s high collagen and mineral content helps promote healthier joints and younger-looking skin and hair. Obese patients can also benefit from velvet extract usage. The higher testosterone resulting from deer velvet’s IGF-1 content helps overweight individuals develop a lean, muscular appearance. Weight loss is easier with deer velvet because IGF-1 reduces insulin’s ability to transport glucose, forcing the body to switch to body fat as an energy source. Because IGF-1 prevents low calorie intake from burning muscle along with fat, dieting can be more effective when using deer velvet supplements. The middle section contains the minerals and vitamins for osteoarthritis and headaches. The base consists of nutrients for the remedy of infertility and other sexual disorders. The following list describes in detail the benefits of deer velvet spray: Deer velvet extract also influences the amount of nutrition that reaches the muscle cells according to research done on the subject. People who take these supplements find that they recover faster after strenuous workouts as important proteins and nutrients are delivered to the muscles. Bodybuilders lift weights for longer periods and athletes work out at greater intensity during the workout as a result of the IGF-1 delivered to the body. The circulation improves and the respiratory functions are enhanced. The metabolic rate increases with more IGF-1 in the body. This helps to build up strength and muscle while reducing body fat mass. Though the visible effect is increased muscles, the users experience weight loss when they lose fat. Heart health: The antler velvet is rich in nutrients like selenium and potassium, which can help lower cholesterol levels and even blood pressure levels. The group given the real thing experienced significant strength increases on their bench press and squat exercises. Scientists also found that the group taking the extract had increased aerobic capacity throughout athletic activities. Numerous clinical studies from New Zealand (where high-quality Red Deer Antler Velvet is most often sourced) have backed anecdotal reports of impressive muscle and strength gains in users.

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Sleep helps you both in and out of the weight room. Learn how to maximize your zzzz’s and improve your recovery time, workout performance and muscle growth.

Struggle to keep your eyes open during class? Always find yourself dozing off in the middle of the afternoon?

It’s no secret, sleep is one of the most important regulators of our energy levels. We live in a culture that is sleep deprived 24/7. Teenagers, college students, working adults, and sometimes even the elderly struggle to get enough sleep. Why? I think it’s largely due to a term I coined: the “Facebook phenomenon”.

Everyone has become hyper-focused on the events taking place in other people’s lives. They feel the need to constantly check their Facebook and Instagram news feed in order to stay up to date. However, what we fail to recognize is that all of this late night ‘net surfing is depriving our bodies of some much needed shut eye.

We’ve all done it…

You wake up completely exhausted and tell yourself that you’re going to get to bed early; yet, it’s the same story night in and night out – you’re up just as late, once again killing time on the internet. We forget how we felt earlier that morning, and remain content to just put off going to bed. We yearn for that instant gratification from the latest Vine or YouTube clip.

I’m not here to hate on Facebook or Twitter. I utilize each one and believe they’re helpful for both personal and business means. However, I think there comes a point where we must realize that we’re not going to miss out on anything “ground breaking” by shutting down our computer or iPads an hour earlier so that we can give our bodies a bit more rest.

Sleep has to be a priority if you want to help your body grow both in and out of the weight room. Your body has its largest surge of growth hormone during the middle of the night, so it’s no wonder that this is when most of the internal repairs begin after your tough training sessions. If you neglect this aspect of recovery, your lifts AND life will suffer.

Hacking Your Sleep 101

Mobile WebsiteHack #1 – Unplug From Electronics an Hour Prior to Bed

Stop using your phone, TV, and computer about an hour before bed and stick to reading instead.

“Mike, seriously? That’s impossible, no one can do that.”

I had many conversations with folks regarding their sleeping habits and this is typically their first response. I know, it’s tough; we live in a culture immersed in electronics and video screens, but just hear me out on this one.

As the sun begins to set and the day winds down, there is a small structure in your brain known as your pineal gland, which begins to secrete melatonin. Melatonin is one of the key components that helps to regulate sleep/wake cycles and circadian rhythms.

However, melatonin is only produced in the absence of light stimuli. But not just any light, specifically blue photons, which have a low wavelength but very high energy. Your typical incandescent light bulb emits an dull orange glow with a high wavelength and very low energy; as such, this won’t disrupt melatonin secretion and you’re still able to fall asleep rather easily.

When you use a computer, iPhone, tablet or watch TV, the high energy light that is emitted triggers your brain to stop producing melatonin. Your sleep/wake cycles become disrupted, and you remain in a state of alert wakefulness.

Ever wonder why it’s tough to fall asleep after watching a movie or texting your friend late at the night? Well now you know, it’s all about the wavelength of light emitted from different devices you’re using.

“But what if I HAVE to use my computer? I’m a student, I need to study, work on projects, or write papers.”

For those who absolutely must use their computers later into the evening, I recommend the program FLUX. This actually changes the wavelength of light emitted from your screen as the day goes on. I’ve been using it for over a 2 years now and it is fantastic, you don’t even notice the color change and it’s very easy on the eyes. There’s also no issue with visibility.

My sleep has been better than ever despite using my computer late into the evening. Also, there are cell phone versions of the same program for android users known as LUX and TWILIGHT.

Hack #2 – Establish a Nightly Ritual to Help You Relax

Our bodies love routines. It’s important to get in the habit of learning how to clear your mind and relax before bed. Here are a few ideas to get you on the right track:

  • Foam roll for 10-15 minutes.
  • Stretch. Lats, quads, adductors, pecs. Each of these muscles are some of the most common trouble spots for folks.
  • Take a cool shower. Ideally, you want a lower body temperature before sleep so I typically don’t advise hot showers.
  • Read. Something light that won’t stimulate your central nervous system and hype you up.
  • Perform a “brain dump.” Write down everything – to do lists, ideas, worries, inspiration – all of it, just get it off your mind and onto paper.
  • Utilize diaphragmatic breathing. See the 2 YouTube videos below.
Quadruped Breathing

90/90 Breathing

Whatever routine you use, stick to it every day but don’t be afraid to try and incorporate new elements which might further enhance your sleep quality.

Hack #3 – Go to Bed and Wake Up at the Same Time Every Day

This one is tough. Most folks love sleeping in on the weekends, trying to “catch up” on all the sleep debt that accumulated during the week.

But as I mentioned before, the body loves routines. Circadian rhythms are meant to occur in a cyclical fashion. Ever wonder why you wake up at 6:30 on a Saturday morning even though you don’t have work and didn’t set an alarm? Your body has an internal clock that is already set even without any conscious thought – work with it, not against it.

Hack #4 – Make Your Room as Dark as Humanly Possible

Given our current culture, it’s tough to get away from lights these days. As I’ve already discussed, they won’t disrupt melatonin secretion by any large amount, but they can keep you awake or interrupt your REM cycle.

As such, it might be worth your while to try out some blackout curtains or a sleeping mask. Turn your cell phone upside down and flip around your alarm clock. Make sure that if it emits light, you try to block it out. Make your bedroom as dark as possible.

Lately, with the weather turning colder, I’ve been sleeping with a knit cap. It’s kills two birds with one stone: I can pull it over my eyes to block out any light and it helps keep my head and ears warm while I sleep.

Ear PlugsHack #5 – Sleep With Earplugs

Don’t knock it until you try it, seriously.

I adopted this habit during my sophomore year of college. The dorms were too noisy and rowdy freshman would  party well into the wee hours of the morning.

I always keep a pair of ear plugs handy when I go on vacation or travel for work. They make a world of difference in terms of my sleep quality.

Hack #6 – Add Some White Noise

White noise can be something as simple as a fan or sound of an air conditioner. This background noise will help you drift off.

If it’s wintertime, or perhaps you’re on vacation and didn’t think to bring a fan, you can download a simple white noise app for your iPhone.

Hack #7 – Taper Down Your Fluid Intake

As athletes, we’re always told to stay hydrated. Dehydration can limit performance and increase fatigue.

However, it’s also important to remember that if you’re getting up to use the restroom 2-4x per night, then hydration is actually hindering your recovery more than helping it. Try to taper your fluid intake as the evening progresses. Consume more water earlier in the day.

I try to limit fluids to less than 8oz after about 6pm. This will help to promote a restful, uninterrupted sleep.

Hack #8 – Consider Supplementation – Magnesium, Zinc, ZMA, Melatonin, Etc.

According to 2009 study by the Department of Agriculture, 68% of the population was deficient in magnesium and 42% in zinc. Both of these minerals can affect sleep quality and quantity.

So, if you’ve tried all of the above recommendations but still have trouble drifting off or staying asleep, it could be because you have a nutritional deficiency. However, make sure you do your research; some companies use certain forms of minerals with low bioavailability that have poor adsorption and utilization rates.

The folks over at examine.com are a fantastic resource in regards to supplementation research. I would highly recommend you check them out before making any purchases.

A sleep supplement should only be a last ditch option, as many folks abuse them in large doses to combat other negative lifestyle behaviors.

Hack #9 – Try to Get 8 Hours, But 9 is Even Better

Sleep can be thought about as an inverted U curve. There’s an optimal range for everyone, but it differs based upon each person’s individual lifestyle demands and other genetic factors.

It should be noted that on the opposite end of the spectrum, you can overdo it by sleeping too much. The average sleep cycle lasts 90 minutes, so 9 hours of sleep perfectly coincides with 6 sleep cycles.

Have you ever wondered why there are certain times when you wake up before your alarm clock goes off feeling refreshed and alert, but then there are other days when you feel like you just got hit by a bus? Well, on those days when you feel good, it’s likely because you’ve timed your sleep cycles to coordinate with your wake up call.

Try out this bedtime “calculator” which can help you to determine the best time to go to sleep and wake based upon the number of sleep cycles possible in a given time frame.

Hacking Sleep

Sleep has to be a priority if you want to help your body grow both in and out of the weight room. Your body has its largest surge of growth hormone during the night.

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Dianabol steroids have been successfully used for various medical and non-medical purposes. Though, they may lead to some great results, some necessary prcautions must be followed while buying and using them. This article provides you an opportunity to know these compounds well before you start to use them.

Dianabol or D-bol, scientifically known as methandrostenolone, is a strong oral steroid commonly used to enhance the body growth and metabolism. It has various physiological impacts including muscle growth, boosting body performance and increasing the stamina of body. Dianabol guides the user to lose excess fat loss and get into a state of well being to a large extent. With their prompt results, they are very popular among the bodybuilders and athletes.

Dianabol was the second anabolic steroid produced after testosterone. It is an added 17a methyl group prepared after some minor alterations in testosterone (an added 1-2 double carbon bond). Daianabol is considered as the strongest oral steroid, available in injectable form as well, typically used in bulking cycles, each could be 4 to 6 weeks. It exhibits strong anabolic and moderate androgenic characteristics which effect the body quickly and quite effectively.

Using dianabol steroid results a rapid buildup of muscle mass, body strength and stamina that make a man look fit and strong. It helps to decrease the recovery time considerably after physical exertion. Accelerating the protein synthesis within cells, dianabol steroid assists in developing the cellular tissues, especially in muscles. It has been successfully used to treat some medical conditions like breast cancer, delayed puberty, low red blood cell count and loss of testicular functions. Effective protection against tissue breakdown and anemia, improving the hair coats and increasing the appetite are also some reasons why dianabol steroid continues to be bought and consumed.

The dose of dianabol steroid varies depending upon the nature of the user and the desired effects. For a beginner, the size of dose lies between 20mgs to 30mgs a day which can be extended further according to the weight and capacity of user. This is typically done for the first 2-6 weeks in a cycle with 4 weeks being the most typical time span. Appropriate dose can result surprisingly with gain in weight around 10- 20 pounds in less than 2 weeks. But keep in mind that the prolonged exposure to large quantities of this steroid can cause some side effects too. These could be liver problems, cardiovascular problems and a variety of physiological problems etc. Healthy diet, limited dosage and proper exercise can keep you safe from these side effects.

Dianabol is muscle enhancer, well known for its positive effects but some necessary precautions during the purchase and the use are required to be followed for better results. Don’t take the steroids lightly and check, conform and verify their authenticity before purchasing them. Make sure that you buy it from a trusted and legitimate source.

With huge demand among bodybuilders and sportsmen, steroids are widely available online and offline. Some reputable store have their web presence offering legal dianabol at reasonable rates. Shopping online, you can make a pre-purchase research and compare the various qualities of steroids to select the best one. This primary research will help you to get a genuine, approved and legitimate dianabol dbol steroid.

This article is written by an expert who is currently associated with an online store for various anabolic steroids such as https://crazybulk.com/

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Leave nothing to chance by maximizing these eight key training variables and applying them in this two-month mass-monster workout!



If you’re dating someone and want to take your relationship to the next level, there comes a time when you decide to make a commitment. Likewise, if you were passed over for a promotion at work, perhaps you decided to buckle down and take on extra responsibilities at the office. If you go to a gym, you’ve likely considered a similar strategy that’s predicated on finally getting serious about making some real improvements. While you may have no aspirations to compete, you’d like to see how far you can progress by following a dedicated 60-day program.

Getting serious about your gym efforts could entail an approach in which you simply do more of everything: more weight, more exercises, more sets, and even more workouts. While that may be one way to pack on muscle, it’s not always the smartest approach.

For one, some exercises are better than others, especially if your goal is to build size. And some are better done earlier in your workout than others. Some set-and-rep combinations build muscle faster than others. Some body part groupings make better sense than others. And while pushing yourself hard in the gym is important, doing too many sets past failure can actually be counterproductive.

In that sense, there truly are faster and better ways to make gains and speed muscle growth. If you’ve been thinking of seriously stepping up your training, these eight essential tips—and the following two-month program that puts them into practice—will help optimize your size and allow you to make substantial gains.


Rest and recovery time both become even more critical when you crank up the volume and intensity of a training program. That is why how you arrange your training split is the key. A beginner might be able to do a whole-body workout in a single training session, but adding exercises for each muscle group from different angles lengthens the workout, and it’s difficult to sustain your energy when fatigue starts to set in.



Instead of trying to cram more work into just a few training days, a smarter approach—one taken by competitive bodybuilders—is to hit one larger and one smaller body part in a single workout and plan for sufficient rest. Because you increase the intensity and volume for each body part, you’ll need more time to recover. Remember, the body repairs and grows outside the gym given rest and good nutrition; the workout itself is simply the stimulus which triggers that growth.

The suggested training split below follows a 2-on/1-off schedule which works each muscle group every sixth day. You can adjust the split according to your needs and goals as long as you take at least two days off from the gym each week and do not work a given muscle group on consecutive days.


Exercises are classified as either single-joint (isolation) or multijoint (compound). With the latter, two sets of joints work at once—think about the bench press, squat, bent-over row, or shoulder press—which that means more muscle groups are called into action.

Because these types of exercises involve multiple muscle groups and more than one pair of joints, you’re typically able to lift much more weight. Hence, they’re the best choices to do early in your workout when you’re fresh. Save single-joint exercises like the chest fly or leg extension for the end of your workout.


Choosing the right exercises and doing them in the right order are the first steps to maximizing muscle growth, but there’s more. You must also do a sufficient number of exercises and sets. Fortunately, research weighs in on what’s optimal, and for individuals above the beginner level who are seeking muscle gains, it’s been shown that high-volume workouts work well for hypertrophy.

High-volume workouts help build muscle size in part by initiating the release of critical anabolic hormones responsible for muscle growth.

Training volume is a lot like the volume in your milk jug: It’s a combination of all the exercises, sets, and reps you do for a particular muscle group. If you add too much milk to the container then it spills over; too much exercise volume can be counterproductive and make a mess of your progress. The workouts below include 3-5 exercises for each major body part; larger muscle groups like legs, chest, and back are on the higher end. In addition to warm-ups, you typically include three working sets of each exercise.


The ideal number of reps-per-set to maximize muscle growth is 8-12. That range isn’t arbitrary—it’s been proven effective through multiple scientific studies, with the caveat being that you reach muscle failure within that rep range. But rather than simply having you perform every set for 8-12 reps, the approach used here requires that you go heavy early in your workout when your strength levels are high.

Do a few lower-rep sets early in your workout with multijoint exercises. Perform as few as six reps on some sets to prime your body for size and stimulate strength gains. As you fatigue, choose relatively higher-rep sets so that—over the course of your workout—you’ll work the target muscle with a variety of muscle-building rep targets. The rep scheme used here is arranged in what’s called pyramid fashion: You start with light weights for higher reps and progress to heavier weights for lower reps.

► Read Also: 4 Essential Supplements Every Alpha Should Have In Their Home


You’re probably familiar with the concept of using flat-bench, incline, and decline presses to work different areas of your chest, and that’s the same approach you should use for all body parts. In addition to the type of equipment you choose, your hand, arm, foot, and body position can all impact the focus of a particular movement. That’s why it’s important that you include different exercises within your routine to hit a muscle group from a variety of directions.

Reverse-grip pull-downs hit the lats differently than wide-grip pull-downs; likewise, curls on a preacher bench hit the biceps somewhat differently than curls seated against an incline bench. It’s important to understand how such subtle differences affect muscle recruitment and overall growth.




While you may typically rest 1-2 minutes between sets, with slightly longer rest intervals on leg day, take a slightly longer rest period on your heaviest sets to ensure you’re fully recovered. In fact, on all sets in which you train fairly heavy—designated as sets in which you do 6-8 reps to muscle failure—rest a bit longer than normal to ensure that you’re not fatigued from the previous set. You can maintain your usual rest periods on all other sets.




Taking your sets to muscle failure—that is, the point at which you can’t do any more reps with good form on your own—is important to initiate chemical responses, both within muscle cells and via stimulating anabolic hormones. But taking every set past muscle failure is counterproductive and won’t maximize muscle gains. Instead, take just 1-2 sets of an exercise to complete muscle failure.

The best sets to take to failure are your heaviest sets. And remember, never take light warm-up sets to muscle failure because you’ll fatigue the muscle with a weight that isn’t ideal for maximizing growth and sap strength that you need later in the workout.


When increasing the intensity of your workouts, it’s a good idea to have a spotter, not only to ensure exercise safety, but to help you work past the point of solo failure. A number of sets, especially heavy sets early in your workout, can be further intensified with advanced training techniques.

Some of the best intensity techniques that can be done with a training partner include:


Your spotter helps you lift a weight for an additional rep or two once you reach muscle failure.


You lift a weight—either alone or with help from your partner—but take up to five seconds to lower it. This slow negative—called the eccentric portion of a rep—induces damage and tension to stimulate growth.


On your last set of an exercise, once you hit muscle failure, have your partner quickly strip off an even amount of weight on each side of the bar. Then you immediately resume your set, taking it to a second point of muscle failure

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Make A Plan, Take Action
So you’re not satisfied. Now what? Eric Brown helps you to create a simple plan of action for each obstacle that is preventing you from reaching your fitness and health goals.

These are the realest words I’ve ever written.

What if?

You are out of shape. You are broke. You are weak. You are unhappy.

You hate your job. You are with the wrong person. You are frustrated.

You are stressed. You are overweight. You are underweight.

You are aging faster than you should. Your life as a whole is not where you want it to be.

My question to you is:

What in the blue sky are you going to do about it?

Are you going to complain to your friends and family about how your life is just so awful? Are you going to just talk about change all day and then take absolutely no action?

Are you going to go to the local bar during “happy” hour and drink your sorrows away in a river of good ole Jack Daniels? Or worse yet, are you going to take some mood-altering drugs to take your mind off of things?

The problem with today’s culture is a major lack of accountability. The easy way out is more popular than the number one song on the Billboard’s Top 100. The majority of folks will turn to the above scenarios when they are faced with adversity. Complain, talk that talk, drink excessively or do harmful drugs. And this all too common pattern of action has absolutely, positively, no value.

A call to action – do you have a plan?

A wise man once said the ultimate measure of man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

Essentially every man and woman on the planet feels great when they are comfortable. But your true character is ultimately revealed when you face adversity. At this point you will either swim to the surface and move forward or you will sink into the ocean of oblivion and go backwards.

What will allow to thrive when you face adversity head-on is having a solid plan of action. In order to make progress in life you must have a plan. I know I was a Grade-A jabroni before I developed a plan for my life in 2008.

A plan of action does not have to be complicated, nor require a lot of effort to design. But you must develop it in order to change your situation from negative to positive. A plan without action is just a dream. You do not want to be Dave Dreamer because anyone on the planet can dream. It takes a different type of person to put the dream into motion, take action, and turn the dream into reality.

Eric Brown

Are you going to complain about how your life is just so awful? Are you going to just talk about change all day and then take absolutely no action?

Where to start?

Are you out of shape? Start exercising today.

Are you broke? This is America. There are many crafts, hustles, and professions that you can get into on. When I had no consistent income I started a career as a personal trainer and barber. If I could make something out of nothing, you can too.

Are you weak both mentally and physically? Start to embrace challenges. A tough challenge will make you tough. Train hard and enter some competitions. You will be mentally and physically better for it.

Are you unhappy? Get involved with something that consistently makes you happy. I love fitness and I am involved with it daily. You may love art, music, or even stamp collecting. Make time for it every day.

Do you hate you job? Most Americans do. Find you passion and follow up on it. Plan this out smartly so that you are not flat broke at the beginning like I was. It will be rough in the beginning, but it will pay off in time if you stay with it and work hard.

Are you with the wrong person? You want to start a family now and he/she says let’s wait 5 years? Do you both constantly argue over everything and I mean every little thing? If you have serious philosophical and life differences then it may be time to move on. I’m no relationship counselor but if you are unhappy and stressed then it’s not worth it. Trust me I have been there.

Are you overweight? Then it is time to drop the fast food and junk food. Start eating correctly and begin an exercise program. There are endless resources available on this great website known as Muscle & Strength, and even another fantastic site called FitmanPerformance.com. Check it out.

Are you underweight? Stop complaining about being a hardgainer and start to lifting and eating for real. Lame machine workouts and pathetic cardio will get you nowhere. You may never be as big as Arnold but you can maximize your small frame. I’ve been where you are at.

Are you aging faster than you should be? A lot of smoking, drinking, sleepless nights and poor nutrition are the likely cause. Begin a plan to slowly cut down your consumption of the smokes and tonics until it is minimal. While there is nothing wrong with a social drink, pounding like a frat boy will only add years to your body and definitely to your face. Aim for 7-8 hours of sleep and eat correctly too.

Are unsatisfied with where your life is? I know that by addressing the above health, career, and relationship issues your satisfaction with your life will grow like a freshly planted tree.

I do not have all of the answers to help you develop a plan of action for every scenario, but I think you are seeing the bigger picture here. I can (and want) to help you develop your plan of action when it comes to training, nutrition, and creating a positive mindset. Adversity and stress impacts us all. But like Rocky Balboa said, “Life is not about how hard you can hit. Life is about how hard you get hit and keep moving forward.”

Today is a great day for you to develop a plan, or find someone to help you develop a plan of action that will help you move forward. To help you get motivated, watch my video “Plan of Action”.

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Don’t just work your triceps, thrash your triceps! These 9 tricep building methods from Brad Borland are designed to help you pack on arm size and bust out of your t-shirts.

Thrash Your Triceps Using These 9 Training MethodsBiceps usually get the attention when wanting to build big guns. Don’t believe me? What would you do if I asked you to make a muscle? Ding, ding! That’s right – you would roll up that sleeve and flex those biceps.

What about triceps? Making up a massive part of the upper arm, the triceps, when developed correctly, can be just as impressive. Heck, you even have an extra head to work with (biceps having two and triceps having three).

So, how do you build some impressive triceps? Pressdowns, nosebreakers, close-grip bench presses? Have you tried those with little success? Finally, are you tired of the same ole routine of isolating your triceps with only a temporary pump to show for it?

Let’s look at male gymnasts for a second (bear with me here). These athletes do little to no direct isolation work for their arms. You won’t see them performing nosebreakers, one-arm dumbbell extensions or reverse cable pressdowns. They practice on the rings, the pummel horse and other pieces of equipment that you won’t find in the typical gym. Additionally, they train with insane frequency; every day and sometimes several times per day.

Now, I’m not suggesting you ditch your gym membership and join the local gymnastics club. What I am suggesting is to think a different way. Not in terms of more sets, reps or angles – I am talking about looking at your triceps program and adjust existing exercises and trying something a little new, something quite possibly a little outside of the box from your normal routine.

Let’s take a page from the gymnast example and flip our thinking for a different perspective and better results. Let’s look at functionality, practicality and a simpler way to building bigger tris.

Method #1 – Close-grip incline bench press

Here’s a new twist on an old favorite. But why on an incline bench? What makes this such a big deal? By performing the close-grip bench press on an incline, you instantly increase your range of motion therefore making the triceps work that much harder each rep. Have you ever noticed that you tend to be stronger on a decline bench press? The angle shortens the range of motion and the chest is put into a strong position. With the incline version, the triceps have to work harder to push the weight. This is a good thing.

Take a position on the incline bench with a shoulder-width grip. Any closer of a grip and you risk wrist strain and injury. Keeping your elbows close to your upper body and lower the weight down so your arms trail down your sides. After either touching or just an inch above your chest, press the weight back up overhead keeping your elbows close. At the top contract your triceps hard before slowly lowering the bar.

Method #2 – TRX triceps extensions

You can’t help but come across a TRX suspension trainer these days. Not only are they versatile they are also so dang convenient. Plus, the TRX can give your muscles a unique workout due to the constant tension and stability requirements. Having doubts about how effective they can be? Don’t judge until you try it.

Grasp the handles of a TRX trainer and back your feet up so you are in a type of inclined push-up position. Extend your arms in front of you so you are in somewhat of a straight line from hands to feet. Lower your body by bending at your elbows and the handles travel beside and behind your head. Reverse the motion and squeeze your triceps. Be sure to keep your body alignment intact by flexing your midsection throughout the motion.

Method #3 – Lying overhead extensions

Here is another new take on an old favorite. Normally you would perform a lying extension (nosebreaker) with the bar either over your chest or over your head. This version will challenge your range of motion and form and will stretch the living you know what out of your triceps. A unique angle with a unique contraction.

Position yourself lying on a flat bench grasping a cambered or straight bar with an overhand grip. Rotate your shoulders so your arms are in line with your body (if you were standing they would be overhead). Lower the barbell down and below the bench until you have a 90 degree angle at your elbows. Press the bar back up without moving your upper arms and squeeze for about two or three seconds. The trick is to not use too much weight and focus on the range of motion and feeling the weight in a controlled manner.

Method #4 – Ring/TRX dips

Much like our gymnast example from earlier, ring dips are the ultimate triceps builder requiring intense stability and a dominating control of your bodyweight. If rings aren’t available, a TRX trainer will do just fine. How does this differ from regular parallel dips? The instability factor will have your triceps working overtime. Plus the ability to manipulate your body in such a way will send a clear message of growth and strength to your triceps.

Grasp the rings with a neutral grip with your body as upright as possible. Lower your body until a 90 degree or less of an angle is achieved in your elbows. Reverse the motion and flex your triceps hard at the top. You can also use a TRX suspension trainer for a modified version of the ring dip. Instead of being completely suspended in the air put your heels on the ground with a slight angle to help assist you on the dip before moving on to the more difficult version. Be sure to use a slow and controlled motion.

Method #5 – Rep density

Instead of doing the traditional set cadence of do a set, rest, do a set, rest, etc. you can easily heat things up quickly by adding a little density work into your program. Instead of thinking of your triceps routine as a structured number of sets, rest periods and rep ranges think of the entire routine as one big set.

Pick any triceps exercise, but I recommend some of the more functional ones listed here in this article. Next pick a total rep count. Perform as many reps as you can stopping just short of failure. Rest for as long as you need and then continue with the set. You can go with around 50 total reps if using heavier weight and lower reps per bout and 100 total reps for lighter weight and higher reps per bout. Perform this giant rest/pause set until you reach your goal.

This can also be a superset with a chosen biceps exercise performed the same way for one intense and rep dense set.

Method #6 – Time density

Much like above, now you will perform your chosen triceps exercise for time instead of total number of reps. This approach has you picking a time and completing as many reps with a chosen weight as possible taking as much rest as you need.

Start with a time such as 5 minutes working your way up each session by one minute until your total is 10 minutes. For larger muscle groups you can work up to 15 minutes. Also, be sure to vary your rep ranges paying close attention to fatigue. For example, it would be difficult to repeatedly perform high reps on the squat due to the fact you would need a lengthier recovery period. In this case use a lower rep range and heavier weight. Challenge yourself every session.

Medicine ball push ups

Method #7 – Feet-elevated close grip push-up on med ball

Yes, let the long title intimidate you. Again, this is a twist on an old favorite. Having your feet elevated and your hands on a medicine ball raises the intensity level through the roof! Much like the TRX triceps extension stability makes the triceps work that much harder.

Take a push-up position with your feet on a bench and your hands grasping a medium-sized medicine ball. Keeping your abs tight, your body straight and your head in a neutral position, lower yourself with your elbows at your sides throughout the entire movement. Press back up all the way to the top position squeezing your triceps for a count. Be sure to perform this exercise at a slow and controlled pace focusing on contracting the triceps.

Method #8 – Triceps ladder

Often used as a general term, triceps ladders can come in all shapes and sizes. Here I am talking of an extremely convenient ladder that can be done almost anywhere there is an adjustable bar or surface. For gym purposes this particular ladder calls for a Smith machine.

Adjust the bar on the Smith machine to a height about level with your shins. Grasp the bar with an overhand grip and position your body where your feet are behind you and your body is in a straight line. Bend your arms as if you were about to do a nosebreaker lowering your head toward the bar. Press your body back up to the top position. Be sure to keep a straight line with your body.

Once you have reached failure, raise the bar up one rung and repeat for reps. Raise it up again and repeat. Do this until the bar has been raised to about chest level.

Method #9 – Frequency

One of the biggest changes you can make to grow your triceps (or any other body part) is to increase frequency. Training triceps once per week won’t cut it when mass is your goal. Training triceps twice or even three times per week will give you more chances to stimulate growth.

Think about it. In a year’s time training tris once per week will give you 52 opportunities for growth, twice per week will give you 104 chances and three times 156 times. Now the volume isn’t as high each session when increasing your frequency and you may want to vary your rep ranges as well.

Something like this below will give you the right dose of volume, intensity and results:

  • Monday: Close-grip bench press or weighted dips – 4 sets of 4-6 reps
  • Wednesday: Lying overhead extensions – 4 sets of 8-12 reps
  • Friday: Feet-elevated close-grip push-up – 4 sets of 15-20 reps
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Natural growth hormone supplements and HGH supplements from HGH.com can help you build muscle; Plus – sneak peak – Personal Trainers available on HGH.com

Trouble packing on the pounds? After endlessly trying to put on lean muscle after exercising, working out, and lifting weights, many people turn to our HGH Supplements on HGH.com to build more muscle. If you are tired of putting in a lot of effort with little to no return, our natural growth hormone supplement may be the key to helping you build muscle fast!

Do genetics play a role in my inability to gain size and muscle?

If you look back on your family history and see generations of small or nonathletic family members, you may not have the necessary tools to produce a massive amount of muscle gain through working out alone. Some people simply have a different genetic makeup, which is why we all look different to begin with. While it is still possible for you to get into the best shape of your life, taking a natural growth hormone supplement will expedite the process and give you the edge that some people just naturally have.


Some people may be lucky enough to keep natural HGH production up throughout their entire lives. However, as most people get older, they stop producing natural HGH. It’s proven that HGH levels decrease with age, and with smaller amounts of HGH it is more difficult to build muscle. Instead of just giving up, you can increase muscle gain with a natural HGH supplement.

Build muscle fast with a change in your dietary lifestyle

The secret to getting ripped – The main reason people are able to get ripped in the gym is not because of a specific workout program; it is because of what they consume after their workout and tear up their muscles.

If you do not feed your muscles and body enough of the right ingredients after a great gym session, you are wasting all of the effort you put into your workout. Furthermore, it’s almost impossible to achieve the proper supplements through food alone, your stomach simply isn’t big enough. However that being said, food is still important. Follow some of these simple steps:

The key food ingredients you need to get ripped

Consume lean animal, muscle supplements, and/or whey proteins immediately after your workout.
Switch your daily meal intake to several small meals throughout the day in order to feed your muscles more consistently.
Drink lot’s of water throughout the day – this will also help curb your appetite and water is hugely important for all of your organs.
Supplement your workouts with thermogenic fat burners in order to get ripped fast and cut the fat.
Take an supplement like Somatropinne HGH in order to give yourself a boost of natural hormones that your body may stop producing as you grow older, no matter your age (over 18 required).

Do you need to change your workout regimen?

Now that you know about the benefits that a proper diet and supplements like Human Growth Hormone supplements can bring to your workout, it’s time to look at your actual weight-lifting routine. Most people get stuck in a plateau and never see muscle gain after a couple of months of lifting weights. Here are some ways you can break that rut and build muscle fast:

Increase your lifting regimen

Lift heavier weights for exercises such as the bench press, squats and dumbbell curls.
Make sure to work your core every time you work out because it connects your entire body.
Don’t skip cardio! In fact, supplementing a cardio in between lifting sessions works your body out and cuts fat nicely. In a typical one hour weight lifting routine, spend 20 minutes on cardio in between lifting cycles.

Keep a consistent schedule

Supplements are not magic alone – they do work magic in conjunction with working out – but there’s no such thing as a magic pill that will shape your body while you sit and watch TV. So do yourself and your body a favor – while taking supplements to increase muscle gain, the real secret is to keep your efforts consistent. After taking our supplements while working out, I guarantee after 3-6 months of a consistent workout, you will be in the best shape of your life.

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A bunch of newbies that enjoy health and fitness and body building are somewhat uninformed of the reality that there needs to be a particular kind of pre-workout in order to execute well at the health club. Being youthful and enthusiastic to shed excess pounds excel explanations to accumulate willpower while boosting one’s figure. Yet doing it the upside-down is one more point.|Doing it the incorrectly means is one more point.} Several of these young people and newbies are generally misguided or misguided by the assurance of fast fat burning and muscular tissue gain and getting a ripped Physical body.

how can we obtain a ripped physica body?

Understanding the basic regulations that aid boost electricity degrees is just one of the means you could boost your opportunities to obtaining the most effective exercise outcomes. Nonetheless, there are additionally various other aspects that you need to use such as effective nourishment and diet regimen, supplements, and pre-workouts to aid boost your opportunities of obtaining your health and fitness targets.|There are additionally various other aspects that you need to use such as effective nourishment and diet regimen, supplements, and pre-workouts to aid boost your opportunities of obtaining your health and fitness targets.}how to get a ripped body at home

Effective nourishment from the meals you consume could be effortlessly addressed. You could seek advice from a nutritionist pertaining to the sort of diet regimen you’ll require based upon your health and fitness targets and existing exercise routine. He will certainly have the ability to suggest you the most effective meals products to feature in your day-to-day food selection. You could anticipate bunches of fresh vegetables and fruits, slim meats, nuts, and high-fiber and protein-rich meals products and active ingredients.

what do supplemt do for obtaining a ripped physical body?

Supplements resembles a back-up for organic nutrients stemmed from the meals you consume. You could be consuming excellent, nourishing meals daily, yet there’s constantly a void in nutrients specifically those that you’ll require for accumulating muscular tissues, electricity, and endurance. There are additionally diets supplement that support burn excess fats and these are occasionally included in blends that are taken as solitary supplements.ripped body workout routine

If your objective is to boost electricity and endurance prior exercising at the health club, you need to opt for supplements that are most effectively absorbed the early morning or prior to preworkout tasks. Trend preworkout and various other comparable supplements aid boost electricity degrees also prior to you begin your day. This allows your physical body to improve toughness and endurance at the exact same time. You will certainly obtain bunches of advantages if you’ll opt for preworkout supplements since they

could aid you experience your electricity degrees from early morning ’til night, allowing you to take powerful exercise sessions without collapsing or really feeling drainpiped.
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Do’s and don’t for getting a ripped physical body

ripped body workout routine

Doing pre-workout tasks are amongst the most effective means to ready your ripped physical body for overall physical body exercise. These could be as basic running, quick strolling, going up and down the stairways, dance, or swimming. Such tasks are additionally associated with cardio workouts since they boost the heart price, make you sweat, and awaken your muscular tissues.

If you are an enthusiastic health and fitness aficionado, you have a suggestion of exactly what these aspects could do for your physical body. Obviously, there are various other healthy and balanced methods you should stick to such as obtaining sufficient rest and remainder, and living a healthy and balanced way of life. Every one of these are excellent aspects that could aid you attain a healthy and balanced, slim physical body.

Category: Home > EXERCISE
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Back vs. Front Squats: Which Builds Bigger Legs?
Ask two seasoned lifters which squat variation is best for overall leg mass and you’ll likely receive conflicting opinions. Find out which movement is best for you.

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

Building big, muscular legs is somewhat of a challenge for a lot of gym-goers. Not many of us possess the genetics, structure and downright talent to build pillars of muscle onto our lower halves. But hard work, persistence and self-discipline will eventually and ultimately prevail.

Once you have your mind made up to trudge down the road to bigger legs with authority the next task is to clearly define what you will actually do in the gym. Proper volume, rep ranges and intensity levels are all on the docket along with the choices you have at your disposal regarding exercise selection. Of course, the big boy on the block, squats, immediately comes to mind as a staple in any routine.

Two of the most common forms of the “big man on leg campus” are the back squat and the front squat. As most of you have likely had experience with both of these quad movements, let’s look a little closer at which pulls out in front as a better mass builder.

Back squats

Arguably called the king of all exercises, the back squat has been a foundational move for anyone who has ever seriously touched a barbell. Activating a myriad of muscles such as quadriceps, hamstrings, gluteus muscles and indirectly affecting calves, lower and upper back and traps, it is easy to see the benefits surrounding a properly executed squat. For maximum benefit load a barbell on your traps and take a few inches wider than shoulder width stance with your toes pointed slightly out a few degrees.

Begin your descent dropping your hips as if you are about to sit on a low stool below while keeping your upper body as upright as possible. With your knees in line with your toes, drop as far as possible until your hamstrings meet your calves. Push with your hips back up keeping your back straight and knees in line, again, with toes. At the full extension position, avoid locking your knees and repeat.

Pros: As the pros of the back squat are too long to list here I will mention some of the biggies. They include overall body development, increased natural growth hormone production, the ability to squat a heavier weight than other squat options and an incredible metabolism booster. When performed correctly, the back squat strengthens the entire lower body while packing on the mass.

Cons: As the back squat is actually a highly technical lift, it can include a lengthy learning curve especially for taller lifters. You will find it difficult if you possess tight hips, hamstrings and calf muscles limiting your range of motion. Also, if these are not remedied, injury may be on the horizon. Another huge factor can be ego. Too many people seem to load up the bar with too much weight and shorten their range of motion. Finally, if you want to target the quads specifically, the back squat spreads the load to your entire leg area and will only be hampered by a weak point such as weak glutes or hamstrings.

Back Squats

Front squats

Seen as the younger brother to the back squat, the front squat is an often forgotten or neglected exercise with a host of benefits. Using a lighter load and a more precise target of the quadriceps, the front squat has an entirely different learning curve as the back squat. Place the bar atop the front of your shoulders assisted by crossed arms, a clean grip or affixing wrist straps around the bar and holding onto the ends.

With your elbows stationary in the up position, step back from the rack and take the same foot stance as with the back squat: toes slightly pointed out and feet a bit wider than your shoulders. Descend keeping your elbows up as if sitting down and achieve as much range of motion as possible. With your core tight and back straight press the weight back up trailing your knees in line with your toes to the top position without locking your knees.

Pros: as opposed to the back squat, the front squat better targets the quad muscles and involves the hamstrings and glutes to a lesser degree. Since you are using lighter weight than the back version you will experience less spine compression and less potential for back and hip strain. With more quad activation the front squat is a safer alternative.

Cons: As predicted, keeping the bar on your shoulders could be a bit of a challenge. Fighting to keep your arms up and the bar steady could prove to shift the focus away from hammering your quads to simply staying steady. Another challenge may be for those who have weak cores (lower back included), the front squat could be difficult due to the requirement for a strong supportive midsection. Without proper strength in that area the weight can become unstable and balance will quickly become a challenge.

The verdict

This verdict can only be reached depending on your goals, abilities and willingness to practice and improve on proper form. As most would attest that the back squat is the better mass builder due to it recruiting an enormous amount of muscle, the front squat does have its advantages. Better at targeting the quads, less spinal load and requiring more of an upright posture the front squat has its place in any program.

The best choice is to rotate both in your routine. Possibly have a higher volume and higher rep leg day including the front squat and another leg day that is heavier in nature with lower reps that includes the back squat.

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