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In recent years, there has been huge interest in the topic of around workout nutrition for promoting optimal gains in strength and muscle size (prior to that, most interest had to to with recovery from exhaustive endurance exercise).  And, as is so often the case, as research has developed, many ideas, some good and some bad, have developed out of that. Early research into post-workout nutrition focused almost exclusively on endurance athletes and, really, the only issue of importance was refilling muscle glycogen and re-hydrating the athlete.  For this reason the focus was on carbohydrates and fluids with little else considered.  At some point, I recall it being the mid-90’s some early work suggested that adding protein to post-workout carbohydrates was beneficial in terms of glycogen re-synthesis and a new dietary trend started to form. Now, it turns out to be a bit more complicated than that whether additional protein actually increases glycogen synthesis depends on a host of factor

Are you an intermediate or advanced trainee looking to build muscle mass fast? If so, welcome to the program I simply call The Muscle Building Workout Routine. The Muscle Building Workout Routine is the completely FREE weight training program that I recommend most often to people looking to build any amount of muscle mass as fast as possible. This workout routine is designed to work for both men and women, young and old, people looking to build a significant amount of muscle and get “big” or build a small amount of muscle and just get “toned.” Basically, if you’re past the beginner’s stage and your primary goal is building muscle or improving the way your body looks in virtually any capacity, this program is for you. The Focus We are going to focus on all the muscles of the body here like a true bodybuilder. If you’re going to build muscle, it should be all over! Do you want to look out of proportion with huge biceps but little arms? It is important to build muscle all over your body s

If there’s one thing that draws people to weightlifting and maybe even bodybuilding as a whole – it’s getting bigger muscles to show off. Whether it’s for show purposes or practical use, many who work towards this end often gauge effectiveness and success on the sheer size, shape and ripped physique they can create. Biceps are one of the top muscles that people want to have bulging and flexing at all times. It’s one of the main muscles that people can always see – so when you catch someone checking them out, you can wink and give a little nod of satisfaction. To help you get those massive biceps that you crave or maybe just to help you make them a little bigger than they already are – here is our list of the top six exercises to boost bicep mass. 1.)  Reverse Curls This exercise is sadly not performed as much as it should be, especially for those who are trying to develop bigger biceps. Reverse curls primarily workout your brachialis, which is the muscle that lies beneath the bi

Overview With summer here everyone wants to stroll down the beach with their abdominal muscles on show for the whole world to gaze at, but how do you get your abs into such amazing shape? Well fear not, as I will be revealing tips to make sure you never have to wear a T-shirt again. Visible abs are made of the upper abdominals, obliques (sides), the lower abdominals, and the rectus abdominis. When working abs you need to hit all of these regions and this workout below helps you do just that. Another tip for beginning six pack abs workouts is to warm up before you start. It's one of the best ways to get a six pack, though it sounds like another no-brainer. To those beginning ab workouts, you might think that a short jog or a little stretching isn't necessary. Diet The first thing you're going to have to change will be your diet. It goes without saying that even if you had the best abs in the world, it will still look pretty ordinary if a layer of bodyfat covers it. Diet play

Owning a set of giant pipes signifies that you possess the strength of a giant. That could be why the bi’s are the muscle that nonbodybuilders most easily relate to—even if they think the whole bodybuilding thing is strange.  The biceps are a fusiform muscle with two heads (bi = two, ceps = heads) and actually span two joints, though for practical purposes we treat them as if they span only the elbow joint. To thoroughly train the biceps, we shouldn’t think about angles per se but instead the degree of stretch. Biceps should be trained in both the shortened and fully stretched starting positions. An example of a shortened starting position is a bentover one-arm curl. Likewise, the biceps should be trained with a stretched starting position, such as when doing incline curls. bicep workout Barbell Curl 4 sets x 10 repetitions (30-40 seconds of rest between sets) With the barbell curl, you’ll pick a weight that you can do for 15 reps, but you’re only going to do 10. Rest for

When most people think of building muscle and gaining weight, it seems like quite a long process with a lot of work involved. However, generally this is because people aren’t really sure of the best techniques to use or the latest research involved, which can both speed up the process. Let’s face it, it seems like we all want more definition in our legs, arms and abs. I can’t think of one woman who wouldn’t like that perfect, subtle, feminine line on her bicep, or a man who doesn’t want a big chest and arms. However, for most these results have seemed nearly impossible to achieve…until recently. Below are six simple ways to help you build muscle and gain weight fast: 1) Eat protein before bed and prior to working out New research in the Journal of Medicine & Science in Sports & Exercise reports that taking 20 grams of protein after working out, and then again half an hour before bed, increases muscle growth naturally. You body will be working for you while you sleep! It is im