Build Muscle

226. Before and After Photos in Fitness Magazines By Brian Johnston
     Some supplement companies will go to any lengths to prove their products’ effectiveness. But sometimes the evidence isn’t quite what it’s cracked up to be. Before and after photos are the most compelling means by which to convince a person of steroid-like gains.Often the before photos show the bodybuilder in off-season condition; fat, bloated, with pale skin. Hardly inspirational, but true to life. And photos are sometimes reversed. In one instance a supplement company presented a ph…



227. Build Muscles And Smash Plateau For Beginners By Chris Chew
     Five times a week, two hours each visit. You've been more faithful to your gym schedule than you've ever been to any girlfriend you've had. And for a while it paid off: those muscles started rippling and the girls started paying attention.But then, like a bad dream you wake up from, your muscles suddenly wasn't growing like what it used to do. Your muscles stop responding to your heavy workout no matter how intensely you've been training. So you said to yourself, now I will train harder. So no…



228. Exercise The Right Way - The Hammer Curl By Richard Mitchell
     Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on t…



229. Beginner Bodybuilding Diet Guidelines & Tips By Kostas Marangopoulos
     Beginner’s Advice:1) The first thing an absolute beginner should do is visit his/her doctor and get the all clear to begin a workout program that will include cardiovascular and weight training.2) Decide on what are your goals. Do you want to lose body fat and tone up or do you want to gain weight? Doing both at the same time can be achieved too but is very difficult and can lead to zigzag diets.3) A general guideline is that if your body fat is below 14% you should be ok to bulk up and gain s…



230. Power of Being Patient By Zach Bashore
     Being patient when trying to achieve your goals is a quality few people possess. It doesn`t matter if you are trying to gain muscle or lose fat, you must have the ability to be patient. In today`s world, everything is moving at such a fast pace and being patient is not something a person wants to do. In the sport of bodybuilding, everything you do requires patience of some sort. You can`t become satisfied with just one day of hard work, achieving the body of your dreams takes a lifetime.Most b…



231. How To Instantly Increase Your Strength On The Bench Press By Shawn LeBrun
     Want a method that guarantees you'll be able to instantly add weight to all lifts in your weight lifting routines?Learn how to warm up correctly.I don't mean just warming up before you begin your weight lifting routines, but warming up correctly all the way to your heavy sets.In my opinion, most people do not warm up correctly before beginning their heavy sets in their weight lifting routines.This could have a significant and negative impact on their ability to lift maximum weight and overload…



232. Shoulder Exercises For Beginning Bodybuilders By Richard Mitchell
     The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises. The deltoid covers the shoulder and consists of three distinct segments: 1. The anterior or front deltoid a…



233. Barbell Exercises That Suit Beginners By Richard Mitchell
     The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed. Initially beginners should aim to complete two …



234. Know Your Muscles - The Shoulders And Arms By Richard Mitchell
     Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the shoulders and arms. Shoulders and arms work together but they require significantly different exercises to make them bigger and stronger. The main muscles found …



235. One Simple Movement Can Double the Effectiveness of Pulldowns By Nick Nilsson
     The Pulldown is an excellent exercise for working the Latissimus Dorsi muscles of the back (also known as the lats). It is a little known fact but there is a way you can dramatically improve the effectiveness of this exercise by performing one simple movement before each rep.Many people have a hard time feeling their lats working when they do pulldowns. The biceps may have a tendency to take over the movement. Some people just don’t feel anything in their back at all.This little movement trick…



236. Machines VS. Free Weights II By Bryan Fass
     Machines are bad, there I said it again. How many of us join health clubs or purchase expensive home exercise equipment under the notion that the machine will protect our back, make the exercise easier or guarantee your results quicker. In sports and life for that matter if you are sitting on your butt or laying flat on your back you lost! , so why do we insist on exercising that way. We spend way too much of our existence sedentary, sitting, driving, typing, talking etc..Has anyone noticed…



237. Quick Tips for Older Than 40 Bodybuilding / Weight Training Trainees By Karri Koivula
     Recuperative massageTrigger point therapy (fancy name for massage)is a common method for relieving chronic pain related to sports injuries.It is the most important tool in any athlete’s tool box; you might be surprised how many old nagging injuries can be dealt with just very simple massage techniques.But you need to do it the right way, the idea of massage is never to massage the pain area, instead the muscles surrounding it.Specifically, you need to find spots that are tender for pressure.Th…



238. Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L By Nick Nilsson
     The stiff-legged deadlift is one of the best exercises you can do for your hamstrings. The only problem is, it can also be one the hardest exercises to perform properly.For years, I tried to feel my hamstrings working when I did the stiff-legged deadlift. I knew it was the best exercise to work the hip extension function of the hamstrings but I never succeeded in feeling my hams work until I came up with this simple technique.Let me tell you, the very rep of the very first set I used this te…



239. Bigger Body Muscle Bars... By Rob Maraby
     Here is how to eat your way top massive gains...Commercial Calorie bars are not new and they are not cheap, a good bar will cost you $2-$3 dollars a bar and I personally don't think they are worth the money… for that kind of investment I would purchase a good and proven weight gainerBut for those of us who want mass, and are always looking at the mirror to see gains I have a great solution...Make your own MUSCLE BARS.Before I go on, I want to state some rather obvious facts: FACT NUMBER ONE - …



240. A Champion Bodybuilder – Do You Have What It Takes? By Greg Ryan
     My career began in the eighties. I never found myself going to a health club, much less taking time for myself, until I was in college. I had to occupy my time between classes somehow, so one day I went to the gym. I grew up without self-discipline, confidence, or faith in myself. As a youth, I was overweight and short. In my late teens, during the first few years of my career and with the help of a few close friends, I was fortunate to have discovered three very important things about myself …



241. Creating An Anabolic State That Supports Muscle Growth By Richard Mitchell
     You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles: 1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that th…



242. Glucosamine Review and Potential Benefits By Marc David
     Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis. The symptoms generally included a pain with any movement of my elbows. So much so, that even resting my arms on a chair began to have an associated soreness to the touch. Similar to my bicep tendonitis experience, the pain experienced was not normal. A bodybu…



243. Boost Your Anabolic Hormone Levels - Naturally! By David Petersen
     Anabolic steroid use appears to be on the rise. With the great increase in modern recombinant DNA technology, steroids such as growth hormone, growth factors and testosterone-based analogs have become increasingly more available and affordable. Despite their renewed popularity however, anabolic steroids are illegal and have negative effects on health, reproductive status and even personality. In response, this article aims to provide some basic information on anabolic steroids and how to boo…



244. How To Avoid Injury From Poor Exercise Performance! By Trent Brook
     Another key secret is your exercise form. Perfect form is critical when performing any specific exercise in your own routine. Look at it this way. The amount of energy you expend will be the same, regardless of your “style” of performance. However, your muscle gains will be greatly reduced. Performing a series of exercises in poor form produces dismal muscle gains.Let’s look at an example. Performing bench presses with 200 pounds of weight for ten repetitions requires exactly the same amoun…



245. Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used By Randall Gartman
     Before I talk about one of the most productive and forgotten Ab Development exercises ever developed, you will need to know how your abdominal muscles actually work. I know for a fact, if I don't offer some pretty convincing evidence, it will be very difficult for you to believe such a claim so here is where a little education will go a long way to prove my point.Your abdominal muscles are really one big muscle called the Rectus Abdominus. You do not have upper, mid and lower abs unless you ha…



246. Resistance Training With Your Dog By Nick Nilsson
     You may be wondering, "How can I possibly do resistance training with my dog?" Well, here are a few exercises you can do with the aid of your faithful furry companion.Leg raises - if you have a male dog, he's probably already shown you how to do this one.Abdominal crunches with a paw on your forehead - laying down on the floor and grunting in pain can cause your dog to do it's own investigation to find out if you're all right. The scratch marks across your forehead are simply a byproduct of th…



247. "Enough Already! Stop Coming Up With 'New' Weight Loss Programs... By Chris Guerriero
     Great weight loss techniques are completely worthless.That's a true statement 99.7% of the time.Great weight loss techniques are a scam on oneself.That's also a true statement 99.7% of the time.Great weight loss techniques NEVER make you thin, lean, healthy, or sexy!Also a true statement 99.7% of the time.Great weight loss techniques waste your time, and get you really frustrated..Again, a true statement 99.7% of the time.Great weight loss techniques almost ruined my life and my business.I sto…



248. The Anabolic Evolution of Modern Bodybuilding By Mario Strong
     Since the early days of physical culture, modern man has been searching for the elusive ''Fountain of Youth''. The promise of radiant health, enduring strength and a Herculean physique has drawn millions on this quest for physical perfection.Through the early decades of bodybuilding, the forefathers of physical culture established basic guidelines for the muscle enthusiast to follow. Natural foods, resistance training, plenty of rest, and a positive outlook in life were the primary ingredients…



249. Are Prohormones A Safe Alternative To Anabolic Steroids? By Richard Mitchell
     Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become popular in recent years as safer alternatives to anabolic steroids, but two questions need to be answered: 1. Are they effective in stimulating muscle growth? 2. Are they safe to use? The theory behind prohormones is that they are building blocks for testosterone and are converted into testosterone by the body. Very little definitive scientific research exists to back up the claims of prohormone manufa…



250. Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 2 By Jesse Cannone
     Welcome to article number 2 in our series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.If you missed the first article, you can read it by clicking on the link below.Here’s a breakdown of the articles to look for:1. Article #1 - Choosing The WRONG Exercises2. Article #2 - Training Variations for Pain Relief and Maximum Results3. Article…



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