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Most roads lead to high quality protein. An immunity builder, creator of muscle, stress reducer, weight loss tool, we could go on. In fact, we will. Protein foods strengthen bones, cartilage and skin, improve mood, and regulate hormones and other body chemicals. Some impressive health benefits there, you'll agree. Unfortunately, many Brits fail to see just how beneficial high protein foods are. All too often the combination work stress and an afternoon energy dip leads to us faceplanting various sugar and salt bombs that do little more than sabotage your weight loss goals. How many times have you got home, exhausted, and either dialled in your local takeaway or grabbed whatever you could find from the fridge? Probably more than you can count. You're only human. But what if we told you it doesn’t have to be this way? That you could sail through the 3pm slump without sending your blood sugar levels through the roof? That, with a little know how, you could prepare and cook healthy

For some guys, the answer to the exercise question will always be that they're looking to put on muscle. Whether you have a very specific goal, like getting into figure contests and bodybuilding, or you just want to fill out a t-shirt, you have to start somewhere, even if you've always struggled to add and keep weight onto a skinny frame in the past. But forget about your alleged high-revving metabolism, says Doug Kalman, PhD, R.D., co-founder of the International Society of Sports Nutrition (ISSN). “Most lean men who can’t gain muscle weight are simply eating and exercising the wrong way,” he says. Here’s your fix: Follow these 7 principles to pack on as much as a pound of muscle each week, especially if you're just starting to train in the weight room. Eat meat You need at least one gram of protein to gain one pound. This is the maximum amount your body can take in 24 hours, based on a study published in the Journal of Applied Physiology. Assuming you weigh 160 pounds

Every trainee I know covets a set of nicely developed calves. If you’re like me, and many other bodybuilders, you’re in constant pursuit of turning your calves into full-blown cows! There are very few muscle groups that I (and many others) have found to be as stubborn to grow as calves. Indeed, the lack of progress in calf development has discouraged many trainees to the point where they reluctantly give up in their pursuit of bigger calves. Even if you consider yourself to be the owner the world’s worst calf genetics, you can make more progress if you will just avoid making these common calf-training mistakes, as listed below! By avoiding these common mistakes, you can break past any temporary training plateaus you might have, to get you on the road to those developed calves you’ve always wanted. Here’s the list of 7 common calf training mistakes: 1 Training calves at the end of your workout: Calves are often neglected or saved for the last part of a leg workout, this is when you’re t

Add serious size to your upper arms with these beginner, intermediate and advanced triceps exercises. an arms workout that isn’t worthy of you and your (soon-to-be) mighty arms-enal. The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly. Training your triceps isn’t just about aesthetics either, as Olu Adepitan, head of fitness at BXR London, explains. “Not only do well developed triceps look good, but they can also enhance sporting performance, because of the association of triceps strength with punch power or throwing a ball at speed. Overhand Barbell Extension :  set 1 : 15 reps / 30 sec set 2 : 12 reps / 30 sec set 3 : 10 reps / 30 sec 2 Overhand Dumbbell Extension :  set 1 : 15 reps / 30 sec set 2 : 12 reps / 30 sec set 3 : 10 reps / 30 sec 3 Dumbbell Extension : set 1 : 12 reps / 30 sec set 2 : 10 reps / 30 sec set 3 : 08 reps / 30 sec 4 Overhand Bumbbell Extens

Tone muscles in your chest and the back of your shoulders and arms with these easy upper-body exercises. Upper-Body Dumbbell Workout One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps Seated Overhead Dumbbell Press (All three delt heads) 4 Sets x 8, 8, 12, 12 Reps Dumbbell Shrug (Upper traps) 3 Sets x 8, 8, 8 Reps Seated One-Arm Overhead Dumbbell Extension (Triceps long head) 2 Sets x 10, 10 Reps  Alternating Dumbbell Curl (Both biceps heads) 2 Sets x 10, 10 Reps Dumbbell Wrist Curl (Brachioradialis) 2 Sets x 12, 12 Reps * Doesn’t include warm-up sets; do as many as you need but never take warm-up sets to muscle failure. * Select a weight that causes you to fail in the designated rep range. One-Arm Dumbbell Row Training one arm at a time with this move proves unparalleled for growth. Because you can use a little body english, you can actually recruit more muscle fibers and generate more force than when using both ar

For lots of guys, arm training can become stale and mundane. The old standards work at first, but after a while your body can adapt, causing strength and muscle growth to come to a halt Opens a New Window. . When that happens, you need to find new ways to challenge your arms strength and get them to grow. Sound familiar? It’s time for your typical routine to take a back seat while you bust through plateaus with something new. Utilize these exercises.Be ready to have some tighter sleeves on your shirts with this one. Exercise 1: Chin-Ups This is considered the king of arm exercises for a couple of reasons. The supinated grip (palms facing you) will stimulate the biceps like no one’s business. Beyond that, things get a bit more technical. The brachialis muscle sits under the biceps muscles and is typically more difficult to target using conventional curls. When it’s developed, it contributes to building the coveted “peak” so many athletes are after. The good news is that doing w