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Showing posts with label Build Muscle. Show all posts
Showing posts with label Build Muscle. Show all posts
February 24, 2018

5 Best Exercises For Building Mass & Power


There are plenty of exercises to choose from in the Iron Game, but only a handful are considered essential exercises.
And of that handful, five are what's known as tools of the trade exercises, the indispensable few you must have in your workout program.

Building Mass


Here are the five best exercises on the planet for building muscle and power. Add these to your workout and watch your gains soar.

1. The Squat 
The big boy of all weight bearing exercises. The squat has been called the king of all exercises and rightly so. The squats have am indirect effect on your body, meaning squats work just about every muscle in the body, especially the thighs and quads. Even the calves get worked with heavy squats.

2. The Deadlift 
Another exercise with massive indirect effects. The deadlift works the whole body and some say all you need is the deadlift and a pressing exercise and you're in business. The hamstrings and back are the hardest hit. The deadlift is also the best ab exercise around. Do a couple sets of good, hard deadlifts once and see how sore you abs are after.

3. Overhead Press 
Great exercise for your shoulders and upper back. Do them standing up instead of setting down. Why? Because it's harder that's why. The old timers did heavy presses and they always did them standing. Many of the old-school lifters liked to press heavy dumbbells to work one arm at a time. Barbells or dumbbells, either way, do presses.
4. Bench Press 
Works the chest and the triceps hard. No need to do wimpy tricep pushdowns or french presses with this bad boy. Heavy benches are the only exercise you need to work your chest and triceps.

5. Chins 
The chin up is the best bicep exercise around, bar none. Try this experiment: Flex your bicep but keep the palm of your hand facing away from you. You should be looking at the back of your hand. Now grab your bicep with your other hand and feel how soft it is. Now rotate your wrist so that the palm of your hand on the flexed bicep is now facing you. Did you feel the contraction? That's what happens during heavy chins. If you're getting off too many reps, add weight to your body. If you can't do chins, switch to pulldowns instead, but keep your palms facing you.

There you have it. The five best exercises for building mass and power. If you make these fabulous five the foundation of your program, lift heavy and with max intensity, you'll be out-growing your clothes before you know it.
February 18, 2018

Build Muscle and Burn Fat

Build Muscle and Burn Fat - Intense Weight Lifting

Most people workout because they want to look better. One of the biggest misconceptions about getting ripped and cut muscles is that you should do low weight and high reps. While this does work, there is a much better way build muscle and burn fat.

Many people believe that the best way to get those defined muscles is to do a lot of reps with a small amount of weight. This way will work, but it will also cause you to lose some muscle. The reason for this is that your body will realize that it does not need all of this muscle, so it will start to use some of the protein in your muscles for other purposes in your body. This will actually cause your muscles to shrink.

The best way to build muscle and burn fat at the same time is to do low reps with high weight and throw in some cardio. You should take every set to failure. What is failure, you may ask? Failure is exactly what it sounds like. Your muscles fail to be able to lift the weight anymore. For example, if you are doing 3 sets of 10, you should do as much weight as you can in order to get 10 reps and no more in the first set.
Build Muscle and Burn Fat
If you can get 11, move up in weight. This will force your body to keep all the muscle that it has and to even build more. This may sound like the total opposite of everything you've read, but it works and will actually help you build muscle and burn fat at the same time. Doing cardio will cause you to burn off fat, which is the reason that those muscles are hidden in the first place. Combining intense weight lifting with high intensity cardio will cause you to build muscle and burn fat at the same time, and to get those ripped muscles you've been trying so hard for.

This is definitely the best way to build muscle and burn fat at the same time. There are many other factors that can help you to get an amazing body even quicker. There are too many of them to talk about in this article. If your goal is to build muscle and burn fat at the same time, you should check out my page http://www.howtogetripped.us/.

February 12, 2018

Foods For Muscle Weight Gain

The Top Ten Low-Budget, Muscle-Building Foods For Muscle Weight Gain


If you have been trying to gain muscle for any length of time, you have probably figured out that training is only half of the equation. For quality muscle weight gain, you must take in more calories than you burn, with a significant portion of them coming from protein. This large food intake can be a huge drain on your wallet, especially when you already have monthly gym dues on your list of bodybuilding expenses. Here are ten, nutrient-dense, muscle-building foods that will help you get the protein and calories you need for muscle weight gain without breaking the bank.

Muscle Weight Gain

1. Eggs 
With 5-6 grams of both protein and fat in each little egg, and with prices as low as a dollar per dozen in some grocery stores, this is a muscle weight gain food that cannot be beat. If you're in serious need of calories to grow, you would do well to eat the whole egg. The yolk contains healthy mono- and polyunsaturated fats, half of the egg's protein, and several essential amino acids and vitamins that you will not find in the white.

2. Ground Beef (and a tip to make it leaner) 
It's not as pretty as a nice steak, but ground beef certainly gets the job done when it comes to building muscle on the cheap. It has 6-7 grams of protein per raw ounce, fat content that varies depending on the leanness, and a price that is sometimes lower than two dollars per pound.

For those worried about the saturated fat content, here is a trick to make fatty beef much leaner. Brown the meat and dump it into a colander in the sink. You can eliminate some of the grease in this first step by pouring it out elsewhere. After you have done this, turn on the faucet and run water over the beef for a few minutes. Toss and turn the beef within the colander while the water runs over it to cause the fat to strain out. Finally, if you want to eliminate a little bit more fat, lay out paper towels on your counter and pour the beef onto them. The towels will soak up what little grease is left from the straining process, giving you much leaner beef than what you started with.



3. Whole Milk 
Dairy products often get a bad rap in muscle-building discussions, but whole milk has long been a standby weight-gaining food for bodybuilders focused purely on muscle weight gain. It has 8-9 grams each of protein and fat per cup, and the price is usually around three dollars per gallon (16 cups). This is an especially good food for skinny guys that have trouble bulking up.

4. Peanut Butter 
With 6 grams of protein and 16 grams of monounsaturated fats per 2-tablespoon serving, peanut butter is one of the cheapest, easiest, and tastiest ways to up your caloric intake. You can eat it by itself, add it to a protein shake, or even put it in your oatmeal.

5. Potatoes 
When aiming for muscle weight gain on a budget, you will do well to ignore the low-carb dieting fad and at least consume a significant amount of carbs at breakfast and around training time. One of the best, cheapest foods for this purpose is potatoes. One medium-sized red potato has 25-30 grams of carbs.

6. Oats 
Oats are another excellent source of quality carbohydrates. One cup contains nearly 50 grams of carbs and 6 grams of fiber. In addition to their low cost, they are extremely versatile and convenient. Unlike potatoes, rice, or other good bodybuilding carbs, you can easily take dry, ready-to-eat oats with you anywhere you go.



7. Whey Protein 
While you should not focus your budget on supplements, whey protein is one of the best investments you can make in your physique. Most whey powders have about 25 grams of protein per serving, and with prices as low as five dollars per pound (15 servings), they provide the cheapest cost per gram of protein around. Nearly everyone who is serious about muscle weight gain keeps protein powder in their nutritional arsenal.

8. Bananas 
Potatoes and Oats can more than cover your carbohydrate needs, but bananas provide a cheap, tasty variation. A single banana provides around 30 grams of carbs, and prices are almost always well under a dollar per pound. You can also combine a banana with a whey protein shake after a workout for a quickly digesting blend of carbs and protein.

9. Olive Oil 
Though it is more expensive than other oils, olive oil is still a very cheap source of extremely nutritious mono- and polyunsaturated fats. You can cook your eggs, meat, and potatoes in olive oil, and skinny guys can even add it to a shake to easily up their caloric intake.

10. Tuna 
Last but certainly not least on this list of muscle-building foods is canned tuna. Even with rising food costs, a can of tuna still costs well under a dollar and provides 25 grams of very lean protein. You can also buy tuna packed in oil to get twice as many calories for no extra cost!

A Word on Supplements 
If you are trying for muscle weight gain on a tight budget, you should make food, not supplements, your priority. No amount of quality supplementation will help you build muscle if your diet isn't even in order. The one exception to this rule is whey protein, which is essentially just a powdered food product.

If you concentrate on these cheap, effective, muscle-building foods, you should be on the right track to gaining heaps of muscle. Don't let your financial situation get in the way of your bodybuilding success!


February 11, 2018

Build Muscle - Lose Fat - Advice on How to Get Started

You have to strike the balance between the two or you will find that you will neither have the energy or stamina for both. You will be working out after no food intake and you will be weak and lethargic and this may create further problems down the line. You should focus on a long term strategy rather than say having to lose weight for getting ready for a vacation.

This is an example of a short term goal and once your vacation is upon you and over you will find yourself putting back on the weight you have lost. Below I have outlined some bullet points in order for you to at least make a start on building muscle and losing fat.

Build Muscle - Lose Fat


# Nutrition

Despite of all speculation to the contrary, you will not build muscle and lose fat at the same time without proper nutrition. This can consist of all kinds of foods but really you should be concentrating on:-

Proteins - meat, poultry, fish, eggs and such. These will feed your muscles after a workout and give you the stamina to carry on

Fresh Fruit and Vegetables - All kinds of fresh fruit and vegetables are good, even canned or frozen will constitute as well because they actually lose none of their nutrients in the canning or freezing process. Also, these maybe easier for you as if the food is frozen you do not have to use it immediately or in the oncoming days.

Whole Grains - Wheat (brown) bread, whole meal pasta and such

Many people will advise you to stay away from fats too but fats in foods like nuts, pumpkin seeds, almonds are generally considered to be acceptable.

# Building Muscle

The only way to build muscle is to get stronger and this inevitably mean weight training. You should take out some time and I would recommend actually speaking to an expert about what exercises will be best for you as everyone's body is different. Many times when people start training they will not see immediate results so perseverance is the key here. You will find that as your muscle tone develops so your body will burn fat at the same time.

#Fat Burn

As well as strength training on of the most essential exercises you have to do is cardiovascular (i.e. running, walking, and such). My personal favorite losing fat is swimming because it is the only cardiovascular exercise which uses every muscle or most of the muscles in your body. So as well as great exercise you get strength training as well with your body's resistance to the water. Whatever you decide however will be the right choice as there is no right or wrong way when it comes to cardiovascular training for losing fat.

One of the key elements to building muscle and losing fat is to not starve yourself. When you are hungry, eat. You must keep your daily calorie intake good in the methods described above and persevere. Do not just give up after a month or so. You really may need 6 months of diet and exercise to start seeing some results.

It is going to be a great journey for you in obtaining the great body you have always wanted and there are going to be times you feel like giving in, however do not succumb to these temptations and you will see the difference.

July 07, 2017

Build More Muscle Mass And Strength Without Supplements


Who should use this method to build muscle quickly?


If you're serious about your fitness or weight loss, you hate the idea that you're not making the most of every workout. For those of us with long work-days and kids, there's no time or physical energy to waste. We have to make every drop of sweat worth the work.

Build Muscle Mass


I'm going to show you how to build more muscle in less workout time. Keep in mind that this method is meant for people who want to build muscle mass and pure strength.

Now, what is your key to building muscle quickly? I mean, say I really want to bulk up in a week. How can I do this?


The key to more muscle mass out of every workout is to lift enough weight to cause muscle failure in only a 3-5 reps (repetitions of the movement). Rather than burning calories and creating lean muscle by doing many reps with lighter weights, you're taking just a bit of time to literally tear your muscle fibers apart, preparing them to build mass and strength when they receive protein from your next meal.

I've heard that it's good to eat directly after exercise. What do you do?


You must eat right after your workout. Not only will this quench your muscles' thirst for proteins, but it will help maximize your metabolism. An efficient metabolism comes in handy when you do cardio exercises, since your body is already working at high speed to burn the calories you have stored.

What Foods Should I Eat In My Post-Workout Meals?


Your meal after the workout should be high in protein from foods such as lean meats, protein shakes, liquid protein supplements, and others containing minimal fat content. Don't forget the carbs though. Make sure you include a normal, healthy source for carbohydrate such as fruit or vegetables, and even a whole-grain bread.


February 07, 2017

15 Minute Workouts to Build Muscle and Burn Fat for Busy Men


15 Minutes is All You Need to Build Muscle and Burn Fat!

Don't give me that lame excuse, "I don't have the time to exercise!"

That excuse only works for the weak minded and lazy man. But men have an obligation, or at least they used to have an obligation. Once upon a time, men were obligated to be strong, tough and rugged! Men were not supposed to be fat, flabby, weak and fragile.

Build Muscle Burn Fat


In my opinion, a REAL man should be strong and tough. If he isn't strong, then he needs to do something about it!

If you are reading this article feeling you need to do something about the way you look, think and feel, or maybe you want to improve yourself physically and mentally, then read on my friend. You're about to discover how short workouts can help you build muscle and burn fat faster than ever before!

Why is the emphasis on short workouts? It's all about training economics. Time is such as commodity nowadays, everyone is always in a rush, everyone complains about no time, yet we all have the same amount of time, each and every day.

I have no problems relating to the busy guy. I own my own business, work a full time job, I'm married and have a daughter. Although time truly is "free", I don't have a whole lot of spare time so I decided to eliminate time wasters in my day. Driving to and from the gym, waiting for equipment at the gym, getting stuck talking to "that guy" again at the gym are all time wasters and if you eliminate these time wasters you can easily add a good hour of extra time to your day to do with as you wish!

In addition, creating your own gym, training in your back yard or at a near by playground allows you the pleasure of getting away from the negative atmosphere found at most gyms and health clubs. You can listen to your own style of music, or no music at all, you never have to wait for equipment and you can dress however you want!

Personally, I make the time to look great and stay in shape, even though I'm married, this doesn't mean I am going to let myself go (like many other married men) and look like a sack of potatoes. What girl wants to go to the beach with their husband or boyfriend who looks flabby and weak? No need to answer this question, we all KNOW the answer already!

The current program you're about to see is very powerful but it requires serious effort. The challenges you face with these workouts will not only sculpt your body into a rock hard specimen, but the workouts will also develop your mental toughness and you will carry this "edge" with you everywhere you go. I have seen men improve their relationships, business success and more after only 1 week of these 15 minute muscle building, fat burning workouts! The success you are about to experience goes far beyond the physical realm!

Start with a short warm up to prepare your mind and body consisting of calisthenics for the upper body, lower body and the core. This takes approximately 3 minutes at most and looks like this:

1A) squats x 12 reps

1B) push ups x 12 reps

1C) pull ups x 12 reps

1D) v ups x 15 reps

1E) jumping jacks x 15 reps

1F) mountain climbers x 15 reps

Perform the warm up straight through as a circuit which will also elevates your heart rate. Once the warm up is complete you will be feeling physically and mentally ready to rock n' roll and train hard! Yes, I did say 'train hard!"

Intensity is critical if you want results, I will not beat around the bush and tell you that these workouts are easy. They are not easy, in fact, they are tough workouts and will require mental and physical toughness, sweat and perseverance! Building muscle and slicing away unwanted body fat requires effort but the results, as you're about to experience, are very well worth the sweat and effort!

Most people simply don't train hard enough to get the results they want. There are no secret exercises and the basics always get the job done. You won't find special exercises that have never been seen before in the REAL Man workout plan, instead, everything you need to do will be the basic compound exercises which allow you to use heavy weights and work many muscles at once. This is what we call "training economics."

The workout is performed as a circuit to enable you to keep the pace high and leverage your time. In addition, these workouts will keep your metabolism racing for hours on end after your workout, literally transforming you into a fat burning machine around the clock! All you need to do is choose a few basic movements that work your core, your lower body, and the upper body pushing and pulling muscles.

Don't worry, your arms will get plenty pumped up for the ladies and the beach if you work the upper body movements with heavy weights, basic exercises and intensity. Movements like parallel bar dips, pull ups / chin ups, push ups, dumbbell benching and dumbbell rows all work the "guns" heavily and will transform those skinny arms into muscular, shirt stretching "guns"! Isolation movements are not as effective for adding muscle or leveraging your time so keep these movements to a minimum.

Try the following workout after your warm up:

1A) mixed grip pull ups (vary grip EVERY set) 2 x max reps

1B) feet elevated push ups 2 x max reps

2A) dumbbell reverse lunges 2 x 8 each leg

2B) standing dumbbell military press 2 x 6 - 8 reps

If you are a beginner, rest 30 seconds after exercise A, then perform exercise B, rest another 30 seconds and keep repeating until the prescribed sets are completed.

If you are more advanced, perform exercises A and B back to back and rest 60 seconds after exercise B. Three days a week should be your target goal for working out, and when you have more time it is perfectly fine to get in a fourth workout of the week. Your fourth workout of the week can be a bodyweight only workout performed for high reps. These short workouts are especially great for Friday's when you're in a rush to get home and get ready for a night out on the town or to see your family.

Short workouts also make it more motivating to get in there and workout as opposed to dreading your 60 minute workout that you will be more likely to skip, especially on Fridays!

These powerful, 15 minute workouts solve the all too often excuse, "I don't have the time to exercise." Well, now you have the knowledge and you KNOW you have the time, so get busy with it.

Maybe you can help motivate other men into looking the way men are supposed to look!



February 03, 2017

Increase Your Bench Press and Gain Slabs of Muscle Mass!


Bench Press
Of all the lifts one can do in a gym, be they presses, pulls, squats, or deadlifts, the bench press is by far the most popular. Coaches, trainees, bodybuilders, and competitive lifters have long used this movement as a "bench"mark of upper body strength and power. A big bench not only translates to big pecs, shoulders, and triceps, but also to immense pushing power for a number of sports and activities. If you have been lifting weights or playing sports for any length of time, you have undoubtedly been asked, "What do you bench?" If you have taken the time to search for this information, you are probably not satisfied with your own answer. Never fear, though, because anyone who is willing to train intensely and consistently can increase their bench press, pack on muscle, and make great gains in overall body strength.

To make these gains and increase your bench press, you must follow a well-planned routine that includes technique work, training your entire body, and picking the right foods to maximize your results. Here a few basic elements to any successful bench press plan.

Using Technique to Maximize Your Leverages and Gain Strength:


The number one mistake trainees make when trying to increase their bench press is using improper technique. Technique is more important than the number of sets, reps, or percentage of max you are using, and you must work on perfecting and tweaking it every time you bench press. The two major elements of bench technique are setup and form.

A good setup is the start of any successful set on the bench press. There are many details and nuances to this step, and many people find it even more technically challenging than the press itself. A good setup not only gets the lifter in a powerful position to press the bar, but sets him up in such a way that his unique body leverages are maximized and range of motion minimized. In any lift, less range of motion means more weight lifted. Trainers often talk about the supposed benefits of exaggerated ranges of motion, but in big, compound lifts like the bench press, more weight means more muscle stimulation. A few key elements to good setup are a tight, powerful arch in the back, strong foot placement, proper hand spacing, and leg drive.

Once setup has been taken care of, you must think about your form, the way in which you lower and press the bar. The eccentric phase, or lowering phase of the lift comes before the concentric phase, or pressing phase, and is often the most difficult for people to master. As any experienced lifter will tell you, you will finish a lift the way you start it. In other words, the way in which you lower the weight will dramatically affect the way you press it back up. People are different with regards to their ideal form, but everyone must work on bar path, chest placement, and speed.

Planning Your Training Efficiently for Optimal Muscle Stimulation, Recovery and Growth:


After technique, the biggest mistake trainees trying to increase their bench press make is to train the bench without a solid plan. At any given time in a gym, there is at least one guy trying to lift far more than he can handle while a spotter does half the work and screams, "It's all you!" What's worse is that these guys usually follow this ineffective, ego-stroking routine for months or years and never make significant progress. Albert Einstein said that the definition of insanity is doing the same thing over and over again and expecting different results. This sure applies to bench pressing.

A well-planned bench press program includes varied parameters of sets, reps, and max percentage, contains built-in progression in both weight and reps, and allows for enough rest to recover from session to session. There are many ways to accomplish these goals, but a few things that most advanced trainees have found to be effective over the years are short, intense workouts, a variety of exercises, and a mixture of low, moderate, and high repetitions.

Training Your Whole Body to Maximize Muscle Mass and Bench Press Power:


Many trainees focus only on the bench press, or only on their upper bodies. Not only will this lead to muscle imbalances, possible injury, and looking very silly, it will actually HURT overall bench press progress. Though the chest, shoulders, and triceps are the primary muscles contracting during the exercise, the bench press is a TOTAL BODY movement. If you want to increase your bench press, you MUST train your entire body. Training your entire body will build far more muscle mass than will solely focusing on the bench or upper body, and it will increase strength in muscle groups such as your legs and back. These muscles are essential for stability and power for the bench press. Even powerlifters that specialize in the bench press still train their legs!

Taking the Right Supplements and Eating the Correct Foods for the Best Gains Possible:


The last, but DEFINITELY not least piece of the bench press puzzle is proper supplementation and nutrition. Most people find it nearly impossible to make large increases in their bench press without increasing their muscular body weight. Ask any top bodybuilder or powerlifter, and they will probably tell you that gaining weight had a profound and positive effect on their bench press strength. To pack on the slabs of muscle necessary for a big bench, supplementation and nutrition are key.

Contrary to popular belief, lifting weights does not build muscle! Intense training breaks down muscle and provides the initial STIMULUS for growth. You MUST eat the right foods in the right amounts for this stimulus to produce new muscle tissue. You need to properly plan the amounts of protein, carbs, and fat you eat to minimize body fat gain while maximizing muscle gain. There are a variety of methods and schools of thought on the best ways to do this, but the things that most successful lifters have in common are a focus on protein and a large caloric intake. There are a also a few key supplements that can assist in getting all of these nutrients in the proper amounts.



January 31, 2017

Muscle Weight Gain

The Top Ten Low-Budget, Muscle-Building Foods For Muscle Weight Gain


muscle building foods
If you have been trying to gain muscle for any length of time, you have probably figured out that training is only half of the equation. For quality muscle weight gain, you must take in more calories than you burn, with a significant portion of them coming from protein. This large food intake can be a huge drain on your wallet, especially when you already have monthly gym dues on your list of bodybuilding expenses. Here are ten, nutrient-dense, muscle-building foods that will help you get the protein and calories you need for muscle weight gain without breaking the bank.

1. Eggs 
With 5-6 grams of both protein and fat in each little egg, and with prices as low as a dollar per dozen in some grocery stores, this is a muscle weight gain food that cannot be beat. If you're in serious need of calories to grow, you would do well to eat the whole egg. The yolk contains healthy mono- and polyunsaturated fats, half of the egg's protein, and several essential amino acids and vitamins that you will not find in the white.

2. Ground Beef (and a tip to make it leaner) 
It's not as pretty as a nice steak, but ground beef certainly gets the job done when it comes to building muscle on the cheap. It has 6-7 grams of protein per raw ounce, fat content that varies depending on the leanness, and a price that is sometimes lower than two dollars per pound.

For those worried about the saturated fat content, here is a trick to make fatty beef much leaner. Brown the meat and dump it into a colander in the sink. You can eliminate some of the grease in this first step by pouring it out elsewhere. After you have done this, turn on the faucet and run water over the beef for a few minutes. Toss and turn the beef within the colander while the water runs over it to cause the fat to strain out. Finally, if you want to eliminate a little bit more fat, lay out paper towels on your counter and pour the beef onto them. The towels will soak up what little grease is left from the straining process, giving you much leaner beef than what you started with.

3. Whole Milk 
Dairy products often get a bad rap in muscle-building discussions, but whole milk has long been a standby weight-gaining food for bodybuilders focused purely on muscle weight gain. It has 8-9 grams each of protein and fat per cup, and the price is usually around three dollars per gallon (16 cups). This is an especially good food for skinny guys that have trouble bulking up.

4. Peanut Butter 
With 6 grams of protein and 16 grams of monounsaturated fats per 2-tablespoon serving, peanut butter is one of the cheapest, easiest, and tastiest ways to up your caloric intake. You can eat it by itself, add it to a protein shake, or even put it in your oatmeal.

5. Potatoes 
When aiming for muscle weight gain on a budget, you will do well to ignore the low-carb dieting fad and at least consume a significant amount of carbs at breakfast and around training time. One of the best, cheapest foods for this purpose is potatoes. One medium-sized red potato has 25-30 grams of carbs.

6. Oats 
Oats are another excellent source of quality carbohydrates. One cup contains nearly 50 grams of carbs and 6 grams of fiber. In addition to their low cost, they are extremely versatile and convenient. Unlike potatoes, rice, or other good bodybuilding carbs, you can easily take dry, ready-to-eat oats with you anywhere you go.

7. Whey Protein 
While you should not focus your budget on supplements, whey protein is one of the best investments you can make in your physique. Most whey powders have about 25 grams of protein per serving, and with prices as low as five dollars per pound (15 servings), they provide the cheapest cost per gram of protein around. Nearly everyone who is serious about muscle weight gain keeps protein powder in their nutritional arsenal.

8. Bananas 
Potatoes and Oats can more than cover your carbohydrate needs, but bananas provide a cheap, tasty variation. A single banana provides around 30 grams of carbs, and prices are almost always well under a dollar per pound. You can also combine a banana with a whey protein shake after a workout for a quickly digesting blend of carbs and protein.

9. Olive Oil 
Though it is more expensive than other oils, olive oil is still a very cheap source of extremely nutritious mono- and polyunsaturated fats. You can cook your eggs, meat, and potatoes in olive oil, and skinny guys can even add it to a shake to easily up their caloric intake.

10. Tuna 
Last but certainly not least on this list of muscle-building foods is canned tuna. Even with rising food costs, a can of tuna still costs well under a dollar and provides 25 grams of very lean protein. You can also buy tuna packed in oil to get twice as many calories for no extra cost!

A Word on Supplements 
If you are trying for muscle weight gain on a tight budget, you should make food, not supplements, your priority. No amount of quality supplementation will help you build muscle if your diet isn't even in order. The one exception to this rule is whey protein, which is essentially just a powdered food product.

If you concentrate on these cheap, effective, muscle-building foods, you should be on the right track to gaining heaps of muscle. Don't let your financial situation get in the way of your bodybuilding success!



January 31, 2017

Bodybuilding Protein

3 Cheap, Easy Ways to Get More Bodybuilding Protein Into Your Diet


Bodybuilding Protein
If you have spent much time trying to put on muscle mass, you have probably figured out that you need a very large quantity of bodybuilding protein to make significant muscular gains. Bodybuilders and their nutritionists tend to recommend an intake of anywhere from one to two grams per pound of bodyweight PER DAY. Unfortunately, most protein-packed foods tend to be dense, filling, inconvenient, and relatively expensive. It can be hard on your wallet, stomach, and schedule to get in all that you need to build muscle as quickly and efficiently as possible. Here are four cheap, easy ways for you to add more bodybuilding protein to your diet.

Drinking Egg Whites 

This may sound disgusting, but unlike the yolks, plain egg whites have a very neutral flavor. Also, if you buy them pre-separated in a carton, they are usually pasteurized. I have found that the best, easiest way to consume raw egg whites is to just blend them with some ice, fruit, and some kind of sweetener. The shake goes down very easy, and depending on how many whites / cartons you use, this is a quick way to consume 50-100 grams of good bodybuilding protein.

Whey Protein Shakes 

The most common type of bodybuilding protein that people consume as a shake is whey, a dairy byproduct of cheese production. While not as quality a muscle-building food as chicken, steak, or other meats, whey is the easiest food for adding protein to your bodybuilding nutritional regimen. If you can find a good deal online or in a bulk or wholesale store, it also will give you the cheapest cost per gram of this nutrient.

Canned Tuna (and how to eat it) 

While certainly not pretty or particularly appetizing, canned tuna is your best bet for cheap, solid-food bodybuilding protein. Go for the "chunk light" type to get the cheaper and easier-to-eat option. One can usually has about 25 grams of protein for less than one dollar. I have found that the easiest way to consume a significant quantity of tuna is to just take very large bites, chew them a few times, and wash them down with a big gulp of water. It has too strong an odor for polite company anyway :)

As you probably noticed, I have placed a greater emphasis on convenience and cost than on taste. Though it is important for your sanity to indulge in some tastier meals and treats every once in a while, you are going to have to prioritize if you are serious about building muscle on a budget. Emphasizing these foods in your diet will keep the muscular gains coming without tapping too far into your hard-earned money and your spare time.



January 18, 2017

3 of the Best Pectoral Exercises That Will Help You Build a Massive Chest


Building a huge chest is one of the biggest goals for many weight lifters and aspiring bodybuilders. Unfortunately, the best, most basic pectoral exercises, such as barbell bench presses, incline presses, and decline presses do not work for some trainees. Some lifters find that these exercises don't do a good enough job of specifically working their chests, while others have problems with their shoulders and rotator cuffs that prevent them from using a barbell for pressing movements. If you are one of these trainees, you don't need to worry; here are 3 unconventional pectoral exercises that can effectively work your chest while keeping your joints safe.

Pectoral Exercises


Chest Dips

Though people most often use dips as a triceps-building exercise, I have found them to be one of the best pectoral exercises out there. Many dip stations have angled bars that allow you to grip narrow, wide, or anywhere in between. If you are looking to work mainly chest with this movement, take a moderately wide grip that doesn't hurt your shoulders. You should also try to dip down to a point at least a little bit lower than where your upper arms are parallel to the floor. You will have to experiment to find the best range of motion for yourself.

You can perform dips with just your bodyweight, but you should focus on gradually adding external resistance. Most gyms have dip / pull-up belts that you can use at no extra cost. Aim to increase your strength on a heavy set to failure of 4-8 reps each time you do this movement. You can also follow this heavy set with one of bodyweight reps to failure.

Dumbbell Floor Press

You may have heard the merits of using different types of dumbbell presses as your mainstay pectoral exercises. While they certainly can work wonders for people struggling with chest development from barbell movements, they do not allow you to use nearly as much weight. One way to solve this problem is to do floor presses with dumbbells instead of the normal flat press. Unless your arms are very short, pressing from the floor will shorten the range of motion of the press by several inches, while still providing great stimulation for your chest.

The difficult thing about this exercise is getting the dumbbells into position. The best way is to stand them upright on the floor next to where your thighs will be. Sit on the floor, and hoist the one on your non-dominant side up onto your thigh. Either get a spotter to hand you the other dumbbell, or find the best way for your body type to get it up onto your thigh. Once both dumbbells are resting on your legs, simply lay back and press. You may need to situate your upper back properly once you get the first rep up. Work your way up to two top sets of 8-10 reps.

Suspended Push-Ups

There are many devices you can use for this movement, but the basic idea is to do push-ups from an unstable set of handles. Many people use two loops of chains suspended a few inches from the ground. There are also special handles made for this exercise that you can hang from a power rack or smith machine. Suspended Push-Ups are not only one of the best "hidden" pectoral exercises, but they will improve your coordination and stability by challenging you to remain in the correct path while pressing from an unstable "surface."

You can have someone add external resistance by placing weights on your back, but I have always preferred to do this movement with just my bodyweight at the end of a training session. If you do the same, perform 2-3 sets of as many reps as you can get. When this becomes too easy, start having a spotter add a 25 or 45 pound plate to your back.



January 06, 2017

An Effective, 4-Exercise Biceps Workout to Blast Your Arms Into New Size Gains


If you have been weight training and building muscle for very long, you have probably figured out that the most important movements to do in the gym are the heavy, compound exercises such as squats, bench presses, and deadlifts. You probably also know that working the big muscle groups such as legs, back, and chest is of primary importance. That being said, most bodybuilders and other weight lifters still love a good biceps workout and are always looking for new ways to get bigger arms. Here is a great 4-exercise biceps workout that you can use to blast your arms into new muscle growth and strength gains.

Biceps Workout


EZ bar Curl

The first movement in your biceps workout should be the one that allows you to use the most weight. While a straight bar might allow you to go a little heavier than EZ bar, I have always found it to be far too painful for my wrists to use it long-term. Using about a shoulder-width grip on the bar, curl all the way from top to bottom, using a full range of motion on each rep. It is definitely okay to use a little bit of a swinging motion here. Do 4 pyramiding sets of 8-10 reps. Your last set should be an all-out effort.

Rope Hammer Curl

Hammer curls are one of the best exercises for working your forearms and building your grip. Most people use dumbbells for this movement, but I have always preferred to use a cable stack and the rope attachment. It is okay to use a very slight swaying motion to curl the weight to the top, but make sure you stay strict and slow as you lower the weight. The last few reps of a hard set of this movement are usually very slow, painful, and taxing, but push through them to get some huge growth in your arms. This can be one of the most effective movements in your biceps workout. Do 3 progressively harder sets of 12-15 reps.

Incline Dumbbell Curl

This is one of the most challenging biceps movements. Set an incline bench at about 45 degrees, sit back, and curl all the way from the stretched position to full contraction. The laid back position will keep you from putting any body English into the movement and will force a maximum amount of stress onto your biceps. Since your biceps are already warmed up at this point in the workout, go straight into 2 hard working sets of 10-12 reps. Fight the urge to stand up or lean forward when the reps start to get hard.

Machine Curl

For the last exercise of your biceps workout, pick your favorite curl machine. Your biceps will probably be too taxed to use free weights at this point, and you just want to force some more blood into the muscles. Do 2-3 sets of 15-20 reps. You might want to follow this movement with some aggressive stretching, as this can facilitate muscle growth when you do it with a pumped muscle.

Progressively Heavier Weights

You can do endless sets of reps of curls, but your biceps will never grow if you don't gradually increase the weights you are using for your curling exercises. Keep a log of your exercises, weights, sets, and reps, and aim to beat your previous records every time you train. An extra rep or an extra five pounds every session leads to huge increases in muscle mass over time.

Working Your Whole Body for Big Arms

Though you need to train your biceps hard and directly in their own biceps workout, they will never grow to their full potential if you do not train the rest of your body with the same intensity. Back exercises such as rows and pull-ups will indirectly work your biceps, forearms and grip to give you somewhat of an extra day of stimulation. You also need to be doing heavy lower body movements like squats and deadlifts, for they cause a huge increase of anabolic hormone levels in your body. There is a reason you don't often see a guy with huge biceps that doesn't also have a monstrous back and thick legs. To add muscle optimally, your body must add it everywhere.



December 05, 2016

Build Muscle - High-Fat Or High Carb Diet For Building Muscle?


If you're currently trying to build muscle as effectively as possible, you may be wondering whether you should be using a high carb diet or a high fat diet.

Bodybuilder's have been manipulating around their diets for years; constantly trying to figure out what the best mix of macronutrients will be when it comes to packing on the lean body weight without adding too much excess fat gain.

It only makes sense that you'd want to minimize how much fat you gain when bulking, as this is going to determine how long you have to spend in diet mode after the bulking period is over.

That said, here is how high fat and high carbohydrate diets compare.

High Carbohydrate Diets

One of the big benefits of high carbohydrate diets is that they are going to be slightly easier to plan.

With low-carb, high-fat bulking diets, you're going to have to plan scheduled 'carb-up' periods, otherwise your weight lifting sessions will really start to falter.

Thus, consistently taking in carbs on a regular basis will always ensure that muscle glycogen levels are maxed out and you are getting the best workouts possible.

The second benefit to a high carbohydrate diet is that it tends to optimize both leptin and insulin, two hormones which are very anabolic in the body.

When insulin levels are low for instance, the body is not working as anabolically as it could be, thus maximum muscle gains may not be realized.

Finally, the last big benefit that higher carb diets have is that they often simply make you feel better.

While some people do do well on lower carb diets, for many, they experience a feeling commonly known as 'fuzzy headed' and start to feel constantly tired.

While low-carb diets can be great when dieting due to the hunger control they provide, when bulking, since you're taking in more calories than you need anyway, hunger never really enters in to the picture.

In fact, due to the fact that you'll be even less hungry when eating low carb and bulking, if this causes 
you to struggle to meet your calorie requirements then that will definitely hinder your gains.

High Fat Diets

Now, looking at high fat diets, we've already pointed out some of the drawbacks of them, but there are still some benefits.

The first benefit is decreased fat gain. While insulin is definitely going to be anabolic for muscle building, it's also anabolic for fat building. If insulin levels are too high at a time when excess nutrients are in the bloodstream than are needed, fat gain will result.

Since higher-fat diets have less impact on insulin levels, this then could translate to leaner weight gain for you.

The second benefit to higher fat bulking diets is that for those who suffer from blood sugar swings, it can make you feel better.

Since you are taking in so many calories when bulking, if you give the body a big batch of carbs, this can make you have a big high followed by a big low.

Some people don't have trouble with higher amounts of carbs taken in at once, while others do.

It's going to be up to you to determine which method works best for you individually.

So, when starting on a workout program to build muscle, consider the differences between the two diets. Some people do wonderfully on one, while others do not.