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Having a strong set of arms is integral to maintaining a healthy and balanced life. Weak arms in the past meant a man couldn’t carry his kill while hunting (unless he had some friends to help) or might not have even been able to hurl a spear hard enough to take down a deer. And if you couldn’t do either of those, well… you’re dead. In the modern era, impending death due to arm weakness might not be much of a problem since we can grab a venison steak from any specialty grocery store, but having underdeveloped arms can still be a detriment to your health and well-being. Not only does having a pair of well-built arms help in carrying groceries, children, sandbags, and the like, but it also serves as a visual cue to the public that you’re the kind of guy who takes enough pride in himself and has enough care for his own health to workout regularly. And that’s not something to scoff at. Appearance and perception are huge factors when it comes to our identity, and having a set of well-built ...

The saying "breakfast is the most important meal of the day" may not be entirely true, but breakfast is certainly important when it comes to building muscle. A large breakfast packed with protein and complex carbs is a key feature in any muscle-building plan, according to trainer Greg Merrit and sports scientist Jim Stoppani. Tailor your breakfast for super gains in size and strength.  Hard Boiled Eggs and Ezekiel Bread Eggs offer a great amount of high-quality protein, vitamins such as A, E, K and B, riboflavin, folic acid, minerals like calcium, zinc and iron… the list goes on! The muscle-building power of eggs is unmatched, as the yellow orbs contain all essential amino acids needed for optimal muscle recovery and muscle growth. And it’s also convenient as it gets! The most easily-portable variant is the boiled egg, of course, so we suggest you to prepare a power combo of 3 large eggs (with yolks!) and two slices of Ezekiel bread with your favorite low-calorie jelly...

  Ready to give the heavy iron a rest? Put your own bodyweight to work—and start forging that six-pack—with these challenging, core-strength-enhancing exercises. Get ripped abs, shredded obliques and make your core strong. This exercise targets the obliques but you will also work all of the abdominal muscles and core with just with your body weight. 1. Hollow plank Time: 20sec Rest: 10sec Why: It works your all abs muscles, including the deep-lying stability muscles, as well as strengthening your lower back. How To: Lie on your back with your arms and legs fully extended. Contract your abs and raise your hands and feet off the floor. Maintain this tension on your core for 20 seconds without letting your hands or feet touch the floor. 2. Plank side-to-side feet jump and tuck   Time: 20sec Rest: 10sec Why: It works your upper and lower abs, as well as your obliques (side abs). How To: Start in the top of the pre...

There’s a certain fascination people have with building bulging biceps, however, many don’t know how to go about achieving these results and become faced with a muscle-growth plateau. Often, you see people mindlessly curling away for hours on end only to end up with little or no gains in muscle size. In this article, we’ll break down the various muscles of the upper arm and provide you with the 6 best exercises to really pack on the mass. In order to build a set of show-stopping arms, you first need to know the muscles you’re going to be training and the functions they perform. The upper arm is made up of two major muscle groups:    -  The Biceps Your biceps are made up of the long head (outer) and the short head (inner) and make up 1/3 of the upper arms.     - The Triceps The triceps, as the name implies is made up of three heads – the long head, short head and medial head. It also makes up 2/3 of the upper arm, which may come as a surprise to those t...

If you are working on the aesthetics of your upper body – then ignoring the lower chest workouts in isolation is a big mistake. All your hard work of getting a chiseled upper chest will go to waste. In this article, we will tell you why it is important to work on your lower chest and what workouts you can do to get the well-rounded lower pecs. The First Lower Pec Exercise : set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps The Second Lower Pec Exercise :   set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps The Third Lower Pec Exercise : set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps The Fourth Lower Pec Exercise : set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps The Fifth Lower Pec Exercise : set 1 : 10 reps set 2 : 10 reps set 3 : 10 reps

Your back includes some of the largest muscles in the body, muscles that are used every day to support your spine and body. The back muscles also make up some of the muscles of the core, particularly the lats. Developing these muscles will not only give your body great proportion, it will help you have a strong, sturdy base for all kinds of daily activities. The lats, aka the latissimus dorsi, are the large muscles of the back. These muscles are located on either side of the back and travel from the back of the shoulder all the way down to the hips. The lat muscles are involved in pulling motions, like pulling open a door or, in exercise, doing a pull-up. Because of that movement, typical lat exercises involve a pulling or rowing motion. The following exercises show a variety of ways you can work the lat muscles using dumbbells and resistance bands. Keep in mind these are large muscles so you can typically use a heavier weight, depending on the exercise. CHIN-UPS will do a great j...

For most people, shoulders are simply an accessory muscle that they work at the end of their chest day or mix in on another day. I know and watch several people at the gym do a few presses and mix in a few front and side raises and then call it a day. Some of these people work hard when they do their shoulder workout but simply put, treating your caps like an accessory muscle isn’t going to get your the kind of shoulder muscles that turn heads. But when it comes to deltoid training all people think about is the classic overhead presses. No doubt it is a great exercise for your shoulder strength but if you’re chasing boulder shoulders, it simply isn’t enough. Also, 3D deltoids are the hardest thing to achieve naturally. We’ve done some digging in the Bio-mechanic mines to find out the best exercises for your delt-development.  First, Let Me Give You A Basic Insight Of Your Deltoid’s Anatomy Now, Try These 3 Moves 1) Side Lateral Raises With Cabels (Bending Forward) Lateral raise i...

The ab wheel exercise is done by placing your hands on the bar coming through the wheel and rolling it back and forth.  Done correctly, it should give you a sufficient abdominal workout.  However, the majority of the time I witness this exercise being done, it is being done wrong! When done wrong, the ab wheel is not just ineffective, it is unsafe and can actually harm you.  Now I know what you all are thinking, that any exercise done wrong can be dangerous.  My beef with the ab wheel is that it is a complex exercise that is not easy for a beginner to do, while other exercises are easier and can give you more benefit. 1. Take a deep breath in Before each rep, take a deep breath into your stomach as if you were trying to fill your entire abdomen with air. Then brace your core as if you were about to take a punch. 2. Use your lats At the beginning of each rep, tighten your lats by pulling your shoulders down and back. This helps to stabilize your spine in a manner s...