Many bodybuilders are using alternating phases of bulking up and leaning out. Traditionally, bulking involves eating large amounts of food, training hard and heavy, and gaining an appreciable amount of muscle along with a good amount of fat. Leaning out, sometimes called cutting, involves eating less and relying on stored fat to make up the energy shortfall. It’s something like walking 2 steps forward and one step  back. Pros and cons of bulking There are a couple of disadvantages to this typical bulk/lean cycle. For one thing, the associated fat gain can interfere with athletic performan ..read more

1. Compound movements You may have heard it before, and it’s absolutely true – compound movements build strength and muscle. Exercises such as the squat, deadlift, bench press, barbell rows, standing shoulder presses, chin ups… will make you bigger and stronger. One reason for this is that you are able to load more weight on the bar while doing these exercises. The body compensates for the bigger damage done with bigger weights by building more muscle mass. 2. Increase your training frequency Training a couple of times a week is not a bad thing if you want to maintain your The post 9 Training ..read more

Ever since we became a society of technology-addicted hunchbacks, the number of back problems among the population has been on a steady incline. Today, our rotator cuffs and upper back muscles are weaker than ever, and this common issue poses a serious threat in the gym, where many bodybuilders are looking to squat as heavy as possible and use overhead pressing to develop strong upper bodies, disregarding the fact that these two compound exercises require a very tight and stable upper back. Upper back muscles function The upper back muscles are responsible for keeping the entire spine braced a ..read more

Looking for a way to build superhero biceps? Then forget about the curls. If you really want your arm development to set you apart from the average curl-obsessed gym-goer, you need to think outside the box and try out this move that cannot be found in most mainstream bodybuilding magazines. Rope climbing for an impressive biceps and upper body Have you noticed the biceps development of avid rope-climbing gymnasts? Rope climbing is such a simple action that you wouldn’t think of it as a worthy addition to your training routine. And you would be terribly wrong. There is a reason The post Rope Cl ..read more

Imagine having a six-pack. It’s almost the first thing that pops into anyone’s mind when they image their ideal body. Everyone strives for a perfectly chiseled torso, broad shoulders, huge arms, and well-defined legs. It takes a lot of hours of hard work in the gym, consistency and dedication in the kitchen to achieve all of that. And unless you are a professional fitness model or bodybuilder surrounded by nutritionists and trainers helping you every step of the way and getting huge sponsorships, it will be extremely hard to find the time and motivation to carve out the body sculpture The post ..read more

Weight loss can be a tiresome process, but current research has shown that drinking warm water could help weight loss and speed up the process. It can help you lower the number of calories you consume on a daily basis, and nutritionists believe it could also boost the metabolism. As any with any weight loss tip, you shouldn’t base all of your weight loss efforts on this tip alone. Burning fat requires you to eat fewer calories than you are currently eating and increase physical activity. How does drinking water help weight loss ? One study discovered that increasing the The post Does Drinking ..read more

When most people think of protein, their minds immediately go to savory cuts of meat like steak, chicken, and fish. But according to social media posts and some healthy food blogs, broccoli, a vegetable that’s typically associated with a healthy diet, might actually have more protein than steak. So, does broccoli really have more protein than steak ? This assertion has been making the rounds on various health blogs and social media platforms; however, does the claim truly hold any water? In order to assist you in making an educated decision regarding your diet, will take a closer look at The p ..read more

Over the years, cardio has become a rather controversial topic within the bodybuilding community. On one hand, since bodybuilders want to achieve extreme muscularity, they are ready to chastise anything that could harm their precious mass gains (many studies have shown that excessive cardio leads to catabolism). On the other hand, even the highest level of muscularity is kind of pointless without razor-sharp conditioning. And that’s where cardio for burning fat comes in. Why cardio to burn fat ? One of the main arguments against cardio is that by adding extra volume to your training, cardio ca ..read more

In order to increase the mitochondrial density, you should target the body with enough stimulus in the form of mechanical stress so that you give it a reason to grow more mitochondria. In this article, we explain what you can do to increase mitochondrial density (the number of mitochondria) and why it’s a goal worth pursuing. What are mitochondria ? Mitochondria are your cells’ ‘power plants’. Their main function is to transform the nutrients we consume into energy, and they do that through the production of the ATP molecule (adenosine triphosphate). After producing it the cells use it to driv ..read more

Yes, we’re going to say it – excess consumption of sugar alone is responsible for at least half of the nation’s cases of obesity, while also increasing the risk of type 2 diabetes and cardiovascular diseases for everyone else. If you think that sodas, fruit juices, breakfast cereals and store-bought flavored yogurts are the way to eat for a happy, healthy life, you’re terribly wrong, and you probably need a detox from sugar. Some of the symptoms of sugar overdose include colds, sleepiness, hyperactivity followed by an energy crash, yeast infections, depression and mood swings, just to name a f ..read more