How To Change Up Your Workouts Advanced bodybuilders know very well that they only way to keep growing or putting on more muscle is by constantly changing their workouts.

How to Build Muscle While Losing Fat Can you really build muscle and burn fat at the same time?

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Don't have much time to workout?

Need a good basic routine that will hit the entire body in a minimum amount of time?

Here is a routine that can be done with a minimum of equipment and will work the whole body in about twenty minutes a day.

Basic Home Workout Routine

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Sports Drinks Good or Bad Many people will grab a sports drink such as Gatorade, Powerade, etc. after their workout to replace fluids and electrolytes.

Bodyweight Circuit Training Do you want to build muscle, burn fat, increased endurance and cardiovascular conditioning?

Weight Lifting vs Body Weight Exercises Which one gets the best results? The answer may suprise you.

Muscle building diet tips

bodybuilding affiliate program

How to achieve overload using bodyweight exercises

How To Do 100 Pushups Here is a simple program to help you reach the goal of 100 pushups.


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Bodyweight training results

Weight lifting vs body weight exercises

How to Build Big Muscles without Weights

Build muscle with bodyweight workouts

What can you do when you can't get a gym?

If you are busy, on vacation, traveling for work or just want a good
workout at home, here are some of the best bodyweight exercises you
can do to get a great muscle building and fat burning workout.

Best Bodyweight Exercises

Build Muscle Without Weights Discover the lost secrets of bodyweight training.

Bodybuilding is an ideal activity that improves masculinity as well
as enhances overall physique and wellness. Unfortunately, there comes
a time when no matter how intense or frequent you workout, it is
often difficult to progress any further. This is called reaching a
plateau. This scenario is common for any bodybuilder or fitness
trainee and involves the body adapting to the stress of workouts,
leading to decreased improvement or progress. To avoid this, expert
bodybuilders and gym pros give their bodies a new challenge
periodically to continue making gains and improvements. This goes
for both muscle building and cardiovascular training.

Periodization Training for Bodybuilders


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6 Week Fat Loss Tips Here are some tips that have proven successful in helping people
drop fat in 6 weeks.

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The market is flooded with various kinds of exercise modules that
attract you with promises of being the best and more effective.
However you need to know what type of exercise suits you the most
before you embark upon the fitness trail.

What Workout is Best For You

High Intensity Training Review, Does High Intensity Training work?


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How Often Should You Weigh Yourself I see so many people try to gauge their weight gain or loss by simply stepping on a scale once a week.


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High Intensity Training Manual Announcing the all new HITMAN high intensity training system.

Think of your body's core, as your power plant, where all of your energy comes from. If that power plant fails, and runs out of energy, how are you going to be able to live?

Core Strengthening Exercises

Knives and Knife Making

Have you noticed all of sudden interest in a food product called
"chia" lately? It seems like every new product takes its turn in
the spotlight but this one actually deserves some attention by
the fitness, bodybuilding, weightlifting and athletic communities.
Why? It turns out that chia has some very real benefits for the
human body.

Chia Bodybuilding and Cortisol

Are you locked into one approach to volume output when it comes to
training? Many guys get into a groove and just go with it for
extended periods of time. However, recent research published in the
Journal of Strength and Conditioning Research (January 2012) comes
to the conclusion that one size does not fit all. And not only
that, individuals may find a need to vary the volume at different
times in the year.

How To Vary Your Workout Volume

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Burn 1,500 Calories In One Workout

Maybe you have heard the rumors from people who were allowed to
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I'm sure you have heard the old saying, "You can workout harder or
you can workout longer, but you can't do both at the same time".

An example of this is jogging vs sprinting, if you jog which is a
Paced, lower intensity form of running, then you can run for a longer
time. But if you sprint, witch is a more all out, high intensity form
of running, you will not be able to run long before you get
exhausted.

Volume vs Intensity Workout

Genetics play a big part in having great obliques. With the right
nutrition though, you can accomplish a lot. Getting your fat below
10% will make a big difference, so really watch what you eat. Less
salt intake is critical, as your body will release water weight and
you'll see your obliques a lot better. The right supplements such
as vitamin C, vitamin B-6 and fat burners can also help in your
quest for definition.

How to Get Ripped Obliques


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You see it all the time, some guy who takes Arnold's "cheat" principle
a bit to far in the gym doing his barbell curls. I often wonder if
these people understand that the reason one can continue the
exercise, almost beyond failure, is because other muscle groups are
doing the work. A barbell curl is for your biceps, not for your delts
and lower back. Although the magazines are flooded with information '
on form, there are still quite a few interested in catering to their
egos. I haven't quite discovered if they are seeking the attention of
others, or being emotionally directed, since reaching failure is
often enough to trigger the growth stimulus. I am not going to touch
upon how much potential there is for injury when using improper form.

Bodybuilding Safety Tips For The Gym

No matter what your goal is: muscle mass, strength, speed, etc. the
most important factor in your training program is...

Making Progress

Progressive overload is what makes your muscle grow bigger, stronger
and faster. And it is the core of any successful training program.

The following are the three basic ways to make gym progress:

How To Make Progress In The Gym

There are many factors that can be manipulated in resistance training
such as, volume, frequency, and the time that a muscle is under
tension. However, the most important factor is the intensity of the
exercise. Intensity was defined by Arthur Jones as "possible
momentary muscular effort exerted". It doesn't matter if you have
discovered the most powerful steroid or have the best equipment,
if you do not train with a sufficient level of intensity to cause
an adaptation, you will not adapt.

Intensity and Bodybuilding

There is quite a controversy going on about rep cadences. Some
superslow advocates recommend rep speed of 20 seconds or more for
each rep, compared to others who claim that explosive training is the
variable that is responsible for adaptation. Who is right? What is
the best rep speed?

Slow Reps or Fast Reps

Most bodybuilders avoid running like the plague. Running, some gurus
point out, is a waste of time for serious bodybuilders. And if
anyone does run, it is only done for a few weeks before a contest.

You can see why lifters are wary of running - long distance runners
are quite thin. That is, you don’t see too many buff marathon
runners. However, it is also true that the idea of not mixing
running with weight training needs to be re-examined. Running, it
turns out, can be beneficial for the bodybuilder and weight lifter,
and there are a few good reasons why some running should be included
in a training program.

Running for Bodybuilders

So you have been working out for a while, seeing great results and
loving the difference you see and feel in your body. But what
happens if, for some reason — injury, holidays, burnout, or
something else — you have to stop for a while.

What Happens When You Stop Working Out?

Larger muscles will produce more force, since they are stronger
muscles (strength is the ability to exert force). The point of
resistance training is to exert force. Increase your muscles size,
and it will produce more force. However, that is not the only way to
increase your muscles ability to exert force. You can improve your
neuromuscular system. Which is why some people believe that strength
and size are not related. Often you'll come across someone who claims
that they train to build larger muscles, that they are not concerned
with strength because they are not interested in powerlifting.
However, they are not understanding "weight training". How can a
person who believes that there is no relationship between size and
strength, proceed with their training?

Muscle Mass vs Muscle Strength


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Do you workout too long or too often?

Are you working too hard in the gym?

Yes, you do have to work hard to build muscle and strength, but if
you are overtraining then you effort will be wasted and your reward
will be stagnation.

"But how can I tell if I overtraining", you might ask, "is there
an overtraining test?".

Overtraining Test: Are You Overtraining?

There are two things that will keep your muscles from growing bigger
and stronger, they are:

1) Overtraining

2) Undertraining

The key is finding a workout plan that stimulates each muscle group
often enough so they don't atrophy before your next workout, but you
also need to make sure you don't work them so often that they can't
recover.

Muscle Recovery Workout Plan

There's an ongoing debate among exercise physiologists regarding the
superiority of one exercise over another. Of course, there are so
many variables that it's impossible to say with any certainty if
the pulldown beats out the horizontal row. More often than not, it's
the effort one puts into an exercise which will determine its
efficacy. Almost any exercise for a particular bodypart will yield
results if performed with enough intensity. However, when examining
the anabolic effects of an exercise - that's a different story.

The Best Bodybuilding Exercise

Old School Weight Lifting Routines Old school workouts that really work.

What's the best exercise for six pack abs?

We've all heard that the best exercises for abs is sit ups and leg
raises.

But the problem with these exercises is that sit ups and leg raises
really use the psoas muscle of the upper thigh, and only work the
abs secondarily.

Best Ab Exercise for Six Pack Abs


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The regular barbell squat demands the entire body, so isolating and
prioritizing your quads is often difficult. If you match the hack
squat rep for rep with a squat, you'll be on your way to developing
quads, especially if they're your stubborn body part.

Barbell Hack Squat Benefits | Hack Squats for Leg Mass

Power cleans are one of the most effective full-body exercises to
date. They are usually suited for athletic trainees, but can be
beneficial for anyone looking to gain power and strength. And yes,
you heard right. This exercise will BLAST your power, strength,
size and overall explosiveness. I can't bare to keep repeating that
you will gain a lot of explosive power, literally. By doing this
exercise, it'll help boost your gains and sky rocket your level of
fitness. Though the gains and benefits are great, they do come at a
price however...

Power Cleans Benefits for Bodybuilding

Do You Read Food Labels? Why You Should!
by Dwayne Hines

When it comes to eating, many people don't get any further than the
description printed on the food product. However, if you want to
truly eat healthy, you have to read the labels. Why? Labels are
the only place where you really learn what is in the food.

The Truth About Food Labels

I will cut to the chase here: you should be drinking green tea. A few
cups a day will do you good, especially if you want to lose fat. Of
course you want to know why, so here goes:

Green Tea For Fat Loss

It is a myth that "You need to be heavy to have a muscular physique."

To get a GREAT physique and a lot of muscle you don't need to be
heavy.

It's NOT about how heavy you are, it's how good you look...

In the sport of bodybuilding, this is a HUGE illusion...often
bodybuilders are lighter than they look.

How Much Should I Weigh For Bodybuilding

Do you squat deep? Not too many people squat, and those that do
usually don't go deep. Why squat deep? After all, the deeper you go,
the more it hurts, right? Who likes to take the squat elevator all
the way down with a heavy load – you have to come all the way back
up, and that's tough.

Believe it or not, there is good reason to squat deep.

Deep Squats Benefits The Benefits of Squatting Deep


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Why Do You Want To Work Your Back?

Because people do not visibly see their back like they do their chest
and stomach they tend to neglect this group of muscles. The back
muscles are involved in just about every activity you do each day,
from simply getting out of bed to heavy lifting or pulling. It's
important that the back muscles are strong enough to handle all that
work. Strength training your back muscles has an extra perk as it
will also add muscle mass to your upper body, this will make your
waist look smaller. Kind of like a two for one advantage exercise.

How To Workout Your Back Muscles

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One of the area's many articles don't cover very well is eating enough
to keep your metabolism fired up.

How To Keep Your Metabolism High

A lot of people get advice to eat a lot of junk food in order to bulk
up. Now, in the short term, you will put weight on very quickly - but
a lot of it will be FAT.

It is a myth that you need to eat as much as possible in order to
bulk up...

This means that when you come to diet, you have a lot of fat to lose
and you will look worst than when you did at the start.

How Much Should You Eat To Gain Muscle

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A lot of people think that a zero carb diet will help you get a
better body.

It is a myth is that eating ZERO carbohydrates will help you get a
better body.

Eating no carbs is NOT healthy in the long run.

In the short term eating no carbs will make you lose fat, but in the
long run the effects of this WILL slow down and start eating into
your muscle...

Are Carbohydrates Evil

Coming soon "The Truly Huge Bodybuilding App" takes the guesswork out of training. Now you can be your own personal trainer, or you can train others with ease and
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A common thing I see in the gym - especially guys that train in
groups - is putting too much weight on the bar. Lifting too much
weight and lifting it incorrectly.

Bench pressing is a prime example...

I don't know whether it is competitiveness between friends (and
people trying to boost their ego) but it's just INCORRECT...

How Much Weight To Lift To Gain Muscle

Checkout these funny bodybuilding jokes:

Bodybuilder: Is there a veterinarian around here?
Friend: I have no idea. Why?
Bodybuilder: (Flexes Biceps) Well, because these pythons are sick!

Q.) Why did the bodybuilder train at the zoo with all of the animals?
A.) Because he wanted to get ripped to shreds

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It is a myth that you need to be in the gym "every day" in order to
get a good physique...

Many people even think that by training twice a day every day they
are going to get great results.

Well, this ISN'T true.

More training DOESN'T always mean better results.

A lot of people see me and say "Rob, you must spend 3 hours a day
in the gym".

Well, guess what?

Should You Workout Everyday?


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The importance of lower back and abdominal training.

I used to read articles on abdominal training that stated that an
individual who deadlifted over 500 pounds had no need for abdominal
work. I thought these individuals were crazy. However, after years of
working abdominals, I drifted away from direct abdominal training
figuring that I'd get that "indirect stimulation." What I have
discovered is that I might not have been so far off the mark after
all. Most lifters will tell you that accessory work in the form of
direct abdominal and lower back training is beneficial. This sort of
work carries over to your squats and deadlifts and when these lifts
go up so does your muscle.

Abdominal and Lower Back Exercises

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In very basic terms, you consume energy in food and drink, which your
body uses for fuel. Your total daily energy expenditure is your total
fuel usage. If you consume more energy than you expend, you'll put on
fat, and if you expend more energy than you consume, you'll burn
fat.

Burn Fat By Eating

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Do you perform chin-ups? If not, why not? The chin-up is a super
training tool. It builds both the biceps and the back, as well as
involving other muscle groups. The chin-up can also be performed in
a reverse grip manner to attack the brachialis muscles. The chin-up
is sometimes called a pull-up as it is totally a pulling movement.

Benefits of Chin Ups for Bodybuilding

Did you know you can lose fat just by doing one simple thing, and it
doesn't require any time, effort or money. Want to know what it is?

Stop Drinking Your Calories

Fat loss programs work by reducing your total calorie intake. The
problem is that people don't like eating less and most of those plans
are gimmicky and take a lot of effort. By simply not drinking
anything high in calories, you can get this reduced-calorie benefit
with no real effort at all.

Read the full article at What to Drink for Fitness

Also see our archived articles of bodybuilding newsletters and fitness newsletters

Many bodybuilders are confused on what they should eat, well this is my healthy grocery shopping list for bodybuilders – it should help you get a good idea of what you should buy when you go to the grocery store. You will notice I stick to foods as close to nature as possible with no processed or junk food (except on a rare cheat day).

Bodybuilding Grocery List

What is Strength?

Strength is the ability of muscles or a group of muscles to generate
force. You can't get anymore simple than that.

Read the full article at Types of Strength


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What is brolic?

Brolic definition: Brolic is a slang word meaning big, muscular, buff, diesel, built and possibly tough and aggressive. An example would be "Nobody messes with that dude, cuz he's crazy brolic."

Do you want to learn how to get brolic fast? Then read this article in full...

Is it possible to get brolic fast?

Yes!

Will it be easy?

NO! You will have to work hard at it.

But this article will give you some great tips on building up fast.

How to Get Brolic Fast


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Potato Panic
by Dwayne Hines

Have you noticed the attack on potatoes in the press? Potatoes even
made the front page of the Wall Street Journal recently. The story is
the move by the Department of Agriculture to eliminate the potato
from school breakfasts – at least federally subsidized breakfasts.
And they are also going to be largely removed from lunch menus as
well.

All of this concern about getting the potato off the menus begs the
question – what is wrong with the potato? Is it some nefarious food
element that will drastically harm children? Should you also avoid
the potato like the plague?

Are Potatoes Good or Bad?

My intention is to bring something new and fresh that will enhance
your training such as using hindu squats as the foundation of your
bodyweight exercises workout.

During my search to find a workout that would enhance my functional
strength, help me tone up, increase my conditioning, and improve my
health, I’ve come across a workout that truly seems to work.

Hindu Squat Workout

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You probably don't even use this exercise. I doubt that even 1% of
the gym populace uses this exercise. That's too bad because there
aren't too many exercises that are more productive. I'd rate it as
the third best exercise of all, only bettered by the deadlift and
the squat.

One thing is for certain: no other exercise builds more functional
upper body strength than this one.

The Standing Press: The Best Upper Body Exercise


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By eating the right types of food in the most appropriate combinations,
or rather by separating your foods from each other correctly, you can
greatly enhance your digestion, your health, your life. The great
thing about food separation is that it can be applied to any nutrition
plan you choose to follow whether it is: high protein, low fat,
vegetarian, gluten free or any other of the vast array of nutrition
plans being promoted today.

Food Separation Theory

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Your metabolism regulates and manages the "fuel" for your body,
converting it to energy. Increasing your metabolic rate will help you
get leaner by burning more fat, and also will give you more energy.

Here are some tips on How to Increase Your Metabolism Naturally

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8 sets of 8 reps

Vince Gironda the Iron Guru called the 8x8 workout a high-intensity
method for advanced bodybuilders. He reffered to it as the "honest
workout" and said it maximized muscle size in the shortest time
possible.

Read more at Vince Gironda 8x8 Workout

Exercising at home has many advantages over joining a gym ? it
means we save money by investing in equipment rather than wasting
money on a membership every month or every time we go (not to mention
the joining fee, induction fee, cancelation fee?); it means we can
exercise in privacy without feeling embarrassed with others watching
or having to queue for equipment; and it means we can do it far more
quickly and easily with no need to travel and waste gas and time
or get wet if it's raining. In other words then, putting some time
and money in now to developing a home training set up will greatly
benefit you in the long run. But what exactly do you need to
purchase?

Building a Home Gym

Boxing is great exercise, it can be used as s workout for cardio and
endurance. The benefits of boxing fitness workouts include improved
stamina, speed, coordination, etc.

Here are some boxing moves for self-defense and fitness:

Boxing Fitness Workouts

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Vince Gironda, was known as "The Iron Guru," is still considered by
many the greatest bodybuilding trainer of all-time.

It has been said "When Vince speaks the stars listen", just some of
the people that took advice from Vince include Arnold Schwarzenegger,
Frank Zane, Larry Scott, Lou Ferrigno, Mohamed Makkaway, Burt
Reynolds, Clint Eastwood, Carl Weathers, John Schnider, Kurt Russell
And Shawn Penn.

Here's some information on one of Vince's best programs for building
muscle fast.

Vince's said his "A Muscle Has Four Sides" workout routine will build
more muscle in the shortest time possible.

A Muscle Has Four Sides Vince Gironda Routine

What's My Body Type?

There are three basic body types, the endomorph, the mesomorph and
the ectomorph. It important for you to know, not only which body type
you have but also, the correct way to eat and exercise for your type.

What's My Body Type? Endomorphic Mesomorphic Ectomorphic

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The X-Frame is perfect shape any bodybuilder should be working to
achieve. If you can envision an "X" drawn over the front of the body
that starts at the shoulders crosses the abs and ends on the calves,
this will give you the idea of the areas that make your physique
impressive and give it that classic look.

The classic physique shape must include wide shoulders, a small waist
with ripped abs, and big diamond calves. Most people either neglect
these areas or do not know how to exercise them correctly.

Read more at X-Frame Bodybuilding - Important Bodybuilding Exercises

Read my latest article at How To Get Leaner

I have been lifting weights since I was 16 years old, and now that I
am quickly approaching 50 I'd like to share some of my thoughts on
bodybuilding for baby boomers.

Here are just a few heart health tips, but first you must understand
the basics of heart health. Having a healthy heart depends to a
large extend on the health of the cardiovascular system as a whole.

A lot of you have told me you have trouble keeping motivated in your training, well nothing is better for motivation then making fast gains. And I know this new pre workout supplement stack will help you to make some of the best gains of your life, check out the info below:

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Have your workouts grown a little boring?

Are you not making much progress lately?

Do you need something new to get you motivated again?

Well the answer may be this little known advanced bodybuilding
technique that you can use to increase the intensity to your workouts
and get your muscles gaining again.

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What are Giant Sets?

This technique is designed to shock your muscles. Shocking your
muscles is one of the best ways of getting your body to respond and
make progress. A Giant Set consists of doing 4 to 6 exercises, one
right after the other without any rest in between. This is an
advanced technique and should not be used by beginners, but if you
are up to that level this technique will get the maximum results
from your workouts. Below you will find some sample Giant Set
workouts.

Giant Sets Workout

Sleep and Bodybuilding, How Much Sleep?

Sleep – Missing link to growth
by Dwayne Hines

Have you tried everything but still can’t get the growth you want?
The answer you are seeking may be quite simple – so simple that you
may overlook it. What might the key to advancement be? - Sleep.
Sleep may be the very thing that you are overlooking, neglecting or
not putting enough emphasis on.

Hans Selye, a noted researcher on the human body, stated that in
order to make progress, challenge must be balanced with recovery.
In other words, you need to offset those hard-charging workouts with
an adequate amount of sleep.

African lions have the sleep element nailed down. They sleep around
20 hours a day, letting their big muscles grow and grow. Growth, by
the way, occurs during sleep, not during the action.

The same is true for the bodybuilder – growth occurs during sleep.
That means if you are not getting much sleep, you are not getting
much growth. It’s that simple. However, lots of guys burn the candle
at both ends – hard core workouts during the day, then lots of
partying at night. Or simply staying up a little later to watch the
late show or movie. That may be fun but it short-changes your growth
potential.

Lack of sleep cuts in a couple of ways. First, it limits growth.
Second, it cuts into the energy stores for the next workout. Not
getting adequate sleep is very harmful to the growth potential of
the physique. Sure, you can pull it off a few times, but over time
it adds up and keeps you from maximizing growth.

Of course the answer here is simple – sleep more. Add an extra
half-hour or so whenever you can. Make an effort to carve out some
time for just sleep. Naps help, but a longer extended sleeping
period is really the best tool to support hard core training.

Dwayne Hines is the author of The Growth Zone – a new approach to
building mass muscle fast.

And Conditioning for Fighting – a mixed training approach for those
who want to improve their fight conditioning.

Q. I was working with you online for workouts and nutrition, and I had
a question. You suggested I eat a mostly raw food plan. How did you
figure out what I was supposed to eat? What you did worked, but the
normal fitness nutrition plan is something like protein 30, carb 40
and fat 30 or a high protein diet. When doing raw foods it does not
work out that way. I want to get into personal training one day and
you're the only one I know that seems to understand how to get what
someone wants to look like by the way they should eat. Can you share
anything with me?

Thank you,

Colin

A. The mostly raw food fitness plan came about after my doing
research for 30 years and trying every nutrition plan out there, it
comes down a few basics:

Read the full article at Raw Food and Fitness

What are Forced Reps?

Just when you are about to give up, there is a break in the resistance
as your partner lends a hand. You reach into your soul to muster one
more morsel of energy, and the bar starts to move upward slowly.
Grimacing, your arms finally reach full extension, and you let out a
deep gasp. Then, before you can feel a moment of relief and
accomplishment your partner calls out, "Come on! One more! Let's go!"

The former is a description of a high-intensity technique known to the
training world as Forced Reps Weight Training


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Arnold Vs Sergio

The battle of the giants Arnold Schwarzenegger versus Sergio Oliva at the Mr 0lympia 1972.

Many still feel that Serio and Arnold are the greatest bodybuilders of all time.

But which one was really the best?

Arnold Schwarzenegger versus Sergio Oliva

Daniel Conner With The Trophies He Won With the Help Of Truly Huge Supplements For Powerlifters

"Hello Daniel Conner here and I am writing this letter because I wanted to send an update. I have included a pic of me wearing the Truly Huge T-Shirt with the trophies I had won that day with a record raw bench of 505# at 187# bodyweight. I have found nothing in the way of supplements that has come close to the effects I had gotten using your Andro Shock and Nitrobol.

Thanks for your time and all your support,

Daniel Conner"

Powerlifting Supplements

Are you avoiding sweets like they were the plague? That’s smart as
eating too much sugar and other related sweeteners can cause
problems for your body. Excess sugar is stored as fat on the body,
and taking lots of sugar at once can cause a real spike in your
metabolism. In addition to these factors, there are the sweeteners
that are even worse – high fructose corn syrup, for instance, which
is really bad for the body. You want to always avoid this
artificial sweetener.

In spite of the negative connotation that sweeteners have, there are
a couple that actually have some benefits.

What is a Healthy Sweetener?