HIHI

My lats in particular need a bit more work but I think you’ll agree they–and my back overall–are no longer a glaring weakness. So, in this article, I want to to talk all about what it takes to build a back that makes people say “wow.” Like most major muscle groups, it takes a lot of work to really make your back stand out. A lot more than the pullups and high-rep dumbbell rows that I used to do–that’s for damn sure. Fortunately, though, it’s not complicated once you know what you’re doing. And I’m going to break it all down here for you–the best back exercises, how I like to program workouts, how supplementation fits into the picture, and more. The bottom line is if you follow my advice and eat properly, your back will get bigger and stronger. The Dumbbell Row is a Good Lat Builder Don't get me wrong. Rowing movements will hit the muscles of the upper back surrounding the scapulae, but you'll get more bang for your buck by using other rowing exercises instead of the one-arm ...

These are my personal observations of the biggest mistakes being made when bench pressing for strength. This is just a short article on common mistakes beginners (and sometimes more experienced lifters) make with the bench press. The bench press probably the most popular chest exercise and for a good reason, but you should make sure you get it right. Avoid these mistakes and you will see your strength get a nice boost. 1. Not keeping the feet planted on the ground   Your feet should be planted firmly on the floor. Flat. Not just lightly planted but driven into the ground like they’re drill bits. Push your feet into the ground hard, especially when lifting the bar up. 2. Grip not tight enough A second thing to observe is that the barbell often has too much leeway in the palm which leads to instabilities during the lift. The tighter the grip the more control you will have over the bar path and force development throughout the upwards motion. Ideally, the barbell rests on your...

Are you ready to impress people at the gym or at the beach, with a bigger, more muscular Upper chest? By adding more intensity to your exercise regimen, eating plenty of calories to fuel your workouts, and doing exercises that target your pecs, you can build muscle there within a matter of weeks. Whether you seek to become a professional bodybuilder or simply improve your physique, a big, muscular Upper chest is an impressive accomplishment. Start With A Multijoint Upper-Chest Movement The simplest and most obvious solution to emphasize your upper pecs is to target them first on chest day. So, instead of starting your workout on the flat bench, start with the incline bench press. By flipping exercises, you’ll find that you’re significantly stronger and can lift a little more—or do a few more reps with a given weight—than you could when you did an upper-chest move later in your workout. Forcing your upper pec fibers to lift more than they’re accustomed to will set you on the road...

Tom Hardy is actually a great example of how having huge traps can make you look extremely muscular, even if your other muscle groups aren’t that big. After all when you’re looking at someone, you’re mainly looking at their face. And with your traps only located a few inches away, it’s a great opportunity to show off your muscularity. Also not many weight lifters, or even PRO bodybuilders, have GREAT traps (with 90% of them always training chest and arms). So if you do develop monster traps, you’ll really stand out from the crowd. Traps are actually quite an intimidating muscle group too, as they resemble the same shape of a cobra when it spreads its ‘hood’ – done as a defence mechanism. This can be translated as a polite “Don’t f*ck with me”. Big traps will make you look ready to pounce on any prey that gets in your way. Deadlift During a deadlift, the hips and legs work to lift the bar from the ground. The trapezius muscles (along with other muscles in the back) contract isometric...

A person’s physical appearance is one of the greatest priorities in 21st century society, and to maintain a pleasing aesthetic can be very stressful. In order to do this some people will complete rigorous exercise routines combined with healthy, balanced nutritional lifestyles; however, there are those who choose to take supplements instead of changing their lifestyles entirely.  The use of body building supplements is controversial with the supplement bringing many disadvantages, but these pills are also known to present with various advantages as well.  This article will provide information on the benefits of bodybuilding. 1. Better looking body. That’s the most obvious reason. By regular weight training we can build bigger muscles, burn fat and develop nicer body. When we look better, we feel better. We can impress others with our musculature or attract opposite sex. 2. Strength. Our everyday life is much easier when we are stronger. We are not getting as tired at work a...

I love how often people are intrigued by the fact that I’m pretty jacked and all VEGAN!  Meat eaters are always asking me what the hell do I eat and other vegans always want to know how I’m able to get so shredded and lean on a completely plant-based diet. Well, here’s a little “top 11 list” for anyone curious about my vegan bodybuilding “ways.”  Compiled below are my top 10 best tips for vegan athletes on building muscle and leaning down without consuming dead animals.  Here goes! 1. Get Sufficient Calories The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If you don’t take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming. 2. Consume Plenty Of Fruits And Vegetables Second, be sure that you are taking in plenty of fruits and vegetables. These are going to supply you with a high quality source of nutrients as well as all ...

When most people think of pre-workout nutrition they think of fluorescent chemicals that get you charging. But a good quality pre-workout is not about that. If you are eating a nutrient dense diet of wholefoods you shouldn’t need to rely on stimulants to get you psyched up pre-workout. Instead your Pre-workout should be determined by your workout goals. One basic principle that applies to all trainers is to always eat before working out, otherwise the body is likely to hack into your hard earned muscle stores for emergency energy. Eating some type of protein before training will benefit all trainers because we want to have the bloodstream loaded with amino acids when we get to the gym. It is most optimal to have this protein based meal at least an hour before your workout so that your body has time to properly digest the food and you can direct maximum blood-flow to your muscles where you need it, you don’t want blood being diverted to the stomach for digestion during a workout. It...