Let’s talk about bench press form and the proper way to perform this exercise. This form guide will help you increase your bench press while avoiding injury. International Bench Day The bench press – an exercise that has its own day. Lifters from everywhere know Monday as International Chest Day. It is nearly impossible to get yourself a bench at a gym on Monday. Smart lifters avoid doing chest on Monday for this very reason. Learn How to Bench Press With Proper Form It is time to discuss the proper form of the bench press. It is important that you perform any exercise with pro ..read more

What is Whey Protein? Whey protein is a mixture of proteins isolated from whey. This is the liquid part of milk that separates during cheese production. Milk contains two main types of protein: casein (80%) and whey (20%). Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct. If you want to see whey in its liquid form, open a container of yogurt and you will typically see liquid floating at the top. This is whey. Cheese makers would actually discard this liquid whey before its commerc ..read more

Quest Nutrition has been making good tasting protein bars with a great macro split for years. I feel in love with most of their flavors very quickly. This review of the Quest Maple Waffle protein bar most definitely brings me back to the great flavors that Quest bars have been known for. The Perfect Macro Split The fact of the matter is that Quest bars have a perfect macro split for me. There are around 20 grams of protein compared to around 20 grams of carbohydrates and around 5 grams of fat. I love that macro breakdown. I expect to get about 20 grams of protein for every 200 calor ..read more

For people looking to add muscle mass, there is a serious need to gain weight. On the other hand, there are people that are clinically underweight and at risk for being too skinny. This post will focus on how to gain weight fast for the purpose of adding muscle mass. Whether you are clinically underweight or struggling to add lean muscle mass, the main principles of gaining weight are the same. Gain Weight the Healthy Way First and foremost, if you want to know how to gain weight fast, I want to talk about adding weight the healthy way. As with anything else, if you are going to do ..read more

It is time to look at the top ten best chest workout exercises. Chests exercises are more than just endless sets of bench presses and pec deck sets. A well sculpted chest means that you have taken the time to focus on all of the regions of the chest. Sure, bench presses are still excellent to perform, but chest workouts are far more than just bench presses. Monday, also known as International Chest Day, is the day where all benches are full and all bros are happy. The start of the work week also brings in everyone’s favorite workout. You will find a line of benches covered with people u ..read more

Let’s talk about the MET-Rx Big 100 Colossal Super Cookie Crunch protein bar. MET-Rx was kind enough to send some samples over for review. They happened to send over the Super Cookie Crunch flavor of the Big 100 bars. MET-Rx presents a heavy bar loaded with 32 grams of protein featuring METAMYOSYN®. METAMYOSYN® is a blend of slow- and fast-acting proteins. Included are 17 vitamins and minerals. The bars are a gluten free meal replacement at 420 calories per bar to provide complete hunger satisfaction. I tried the bar pre-workout and it sat a little heavy on my stomach. But, once it wa ..read more

Everyone is looking for six pack abs, but if it was that easy, everyone would have that washboard stomach. They say that abs are made in the kitchen and that is completely accurate. But, as with any body part, you will still want to work that muscle group in order for that muscle regions to grow. Besides looks at an abs workout that works, let take a look at the best equipment for six pack abs. Done with proper form, many compound movements work the abs in addition to the target muscle. For non-equipment exercises, some of my favorites are the plank and the ab crunch. But, if you are lo ..read more

Learn to Get That Powerful Grip Strength Grip strength is critical in for strongman training. It is less important for most bodybuilders out there, but the stronger your grip is, the stronger you will be at lifts like the deadlift, rack pulls, and bent-over rows. If you want to learn how to increase grip strength, read on. You can also read our post on deadlift dominance. Gripping an object uses the muscles from your elbows to your fingertips. Exercises to Increase Grip Strength When looking to increase grip strength, there are quite a few exercises that will give you tha ..read more

Shawn Rhoden, perhaps better known as “Flexatron,” has accomplished what most thought was unthinkable. He dethroned the seven-time defending champion Phil Heath to win the 2018 Mr. Olympia. He also won as the oldest bodybuilder to win the Mr. Olympia title, at the age of 43 years and five months. However unlikely this win was, it happened and Flexatron can definitely say that his huge arms were a big reason for this title win. Let’s take a deeper look at the Shawn Rhoden arm workout from 2016 where he was really starting to make a name for himself as an IFBB professional bodybuilder. Sh ..read more

The Deadlift Broken Down: Techniques, Bars and Grips The Mother of All Exercises One of my favorite compound movements is the deadlift. It is such a beneficial lift for so many types of lifters. Down to its most granular level, a deadlift is a weight training exercise where a weight is lifted off of the ground from a stabilized, bent over position. There are various methods, grips, and bars. These can be used to introduce variances to this golden exercise. But, at the core is the straight barbell deadlift. Along with the squat (read about the landmine squat) and bench press, it is ..read more