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The Death of a KING…’ Testosterone’

Learn How Testosterone Will Become The Downfall of Your Physique


The Affects of Low Testosterone

The Affects of Low Testosterone

Think you can stay YOUNG and ACTIVE forever, well think again Your Testosterone’ will Prevent You

It’s an unfortunate fact of life, but as Testosterone creates growth and vitality, so it will eventually diminish it. Remaining young and active is only possible for a few years of your life, it’s during this time we should take full advantage of want Testosterone as to offer learning how to delay the inevitable death of a hormone that will eventually lead to the eventual outcome we call old age.

However, the wrong things that can be done to help delay is process.

It doesn’t matter whether you have kept yourself in prime condition through fitness, bodybuilding, and sports or not, the fact is as we grow older there are a number of changes that take place within our bodies, over time, most are triggered genetically. What you end up suffering from will depend very much on which gens get turned on, but there are some that are genetically predisposed to turn on in all of us.

And two are constantly at battle within us all every day we grow beyond 45. Unfortunately, for us men, both of these conditions can lead to some very undesirable symptoms like: obesity, memory loss, high blood pressure, high cholesterol, fatigue, and an array of other possible conditions.

To help fight against this internal battle, I have listed below the 2 main conditions that will affect us the older we get. I’m also including some well known natural remedies that may help you resist the onslaught of these vicious conditions, and hopefully provide relieve too.

This list below contains information to help you better understand these conditions and equip you with the knowledge to fight them off or slow down their progress.

These conditions hit individuals at different times and if at this moment in time, you are not suffering from any of the below symptoms, then it’s important for you to make sure you safeguard yourself as best as possible, against developing any of these traits for the future.

I would like to concentrate on two very bad symptoms that are particularly dangerous for either a bodybuilder or anyone in his mid-50s who’s interested in staying healthier for longer…

The first one I like to probe is…

Insulin resistance

If you have been putting on weight or finding it difficult to increase any muscle mass, and you are over 40, then Insulin resistance could be a major contributing factor. This condition can go on to lead to further complications, frustrations, and a lack of gym results. Insulin resistance effects people as they grow older, and it can lead to type II diabetes.

Insulin is an important hormone that fulfills many actions within the body, a great majority of which are directed to help and manage the metabolic rate in our bodies. Insulin helps to control carbohydrates, which consists of sugars and starches, lipids (fats), and proteins.

Insulin plays a vital role in regulating the cells of the body, most importantly, their growth…so what’s going on here, why is the body self-destructing?

Before we begin, it’s important that you first understand one of the primary functions of insulin. Insulin and only insulin, is primed to gather simple sugars that accumulate in the blood system after we have eaten a meal. Insulin’s primary and only job is to collect up the sugars from the blood stream and transport them directly into our muscle cells, where they are converted into fuel for the muscles to burn as energy, typically known as glucose.

Insulin is the only hormone that is allowed to deliver sugars into the muscle cells, but unfortunately the body can become resistant to this action.

When this happens a vicious circle begins, because the body won’t allow the insulin to deliver its cargo, the pancreas goes into overdrive, and begins to create more insulin. The body will always try to keep the body in balance, and producing more insulin should correct this imbalance. And at the beginning of this process resistance is overcome and blood glucose levels remain about normal.

But as with all things this strategy begins to fail, and the longer this situation goes on the more resistance is built up. So now we reach an impasse, because there is an excessive amount of insulin in the bloodstream, which cannot now deliver its cargo (glucose).

Has the resistance grows the insulin finds it more difficult to deliver its cargo, but deliver it, it must, as the insulin cannot remain in the bloodstream, so the only place left that will accept these sugars are the, you guessed it, the fat cells…and as a result the fat cells become larger.

High insulin levels, can lead to obesity, higher cholesterol levels, and high blood pressure.

Most people with insulin resistance have extra fat around the middle. Tip: Check your waist-to-hip ratio, the measurement around your belly button divided by the measurement around your hips. If it is greater than 0.8, you likely have insulin resistance.

Research as clearly shown that exercise can, to a certain extent, help keep insulin resistance under control. But as time marches on the resistance becomes too great and even this strategy begins to break- down.  

But all is not lost, because there is help in the form of ‘Supplements’. Supplements have been shown to reduce insulin resistance, and in some cases, almost eliminate the problem altogether.

Tip: A cheap and simple remedy is ‘Cinnamon’, about one-quarter of a spoonful in the morning with say your porridge, for example, will help to reduce blood sugar levels by encouraging cells to take up insulin.

Another important supplement that’s been intensely scientifically examined, and shown to have a positive effect upon insulin uptake, is…Chromium. Well worth the look.

Estrogen levels?

Although, the estrogen hormone is a predominantly a female hormone, men too need small amounts of this hormone to help build other certain hormones. But for man this is where the dilemma starts, because for man high levels of ‘Estrogen’ can lead to conditions like; water retention, and the accumulation of fatty tissue around the belly and breasts of men.

A higher level of ‘Estrogen’ is known to lead to the male version of the menopause… ‘Andropause’. As we grow older ‘Testosterone’, the primary male hormone, slowly declines, and males can start to experience symptoms like reduced sex drive, loss of muscle, low energy levels, lower self-confidence and insomnia.

Lower testosterone levels can result in increased estrogen levels causing the growth of breast tissue in males. When it comes to men, there are both good and bad estrogen, which are balanced out when you are young.

One of the unfortunate side effects of lower Testosterone and higher estrogen’s levels is what’s known as ‘stubborn fat’. This condition effects a lot of men when they reach their middle 40’s, and regardless of any heavy training routine and/or low carbohydrates/low-fat intake diets, this fat will not dissipate.

This is because; some research has shown that stubborn fat has more estrogen receptors than any other fat deposits on your body, therefore, more estrogen gets attracted to these stubborn fat cells and the harder they become to remove.

There are a couple of good supplements that can help in this area; one is Flaxseed Oil’. Though an effective source of omega 3, 6, & 9 (EFA’s) in their correct volumes, flax seed oil contains lignans that act as estrogen site antagonists. What this means is this; they help prevent estrogenic activities such as female pattern fat deposits by blocking estrogen’s from their receptor sites.

And the other supplement that allows the body to expel excessive amounts estrogen from the body is ‘Calcium-D Glucarate’. Scientific studies have shown this supplement to be very effective at removing estrogen, ongoing studies have shown encouraging results in the treatment of breast cancer.

“I hope you have gained some inside knowledge and help with regards to removing stubborn fat”

If you believe that you are suffering from either of these two conditions and would like to take action and get them under control ‘Why’ not get the help you need, I can fully recommend the following two supplements…‘Flaxseed Oil’ & ‘Calcium-D Glucarate’


Take back control of your life…


  •  No more hours of endless exercise
  •  No more excessive diets
  •  No more disappointments, frustration or lost hope


My top recommendations are…


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3)  Nature’s Bounty, Ultra Chromium 100 tablets Only £11.67 Click the order button and get this supper supplement ‘now’…

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Bodybuilding Supplement Review – BCAA’s

What are BCAA And How Can They Create Muscle Mass

To Watch a Supplement Review on Creatine… Clink ‘Here’ 

To Order Your Supply of BCAA’s visit this link…My Order

‘What’ Are BCAA’s

Branched Chain Amino Acids (BCAA’s), so titled, because of their unique branched chemical structure, has been demonstrated without doubt to be the building blocks of life. Unfortunately, our bodies can’t make these essential protein builders from any of the other compounds found in our bodies or foods. 

Protein, and not carbohydrates, repair cells, increases muscle size and strength, it also plays a pinnacle roll in overall health, bone growth, and well-being for us human beings. As an individual’s train hard, they create tiny micro-tears in the muscle fibres, these repair and increase in size and strength, but the body can’t always supply enough protein, or their diet may be lacking the BCAA’s to adequately complete the job…so taking a BCAA’s supplement makes sense.   

There has been a ton of research over the years to demonstrate clearly that BCAA’s play an active role in preventing a condition known as ‘Catabolic’, or muscle breakdown. This is a condition where the body breaks down muscle to use as fuel for the workout and can leave an individual completely exhausted, feeling fatigued.

BCAA’s have demonstrated without a shadow of a doubt to both myself and many of my club members, who took part in this research, that BCAA’s demonstrated the ‘Anti-Catabolic’ and ‘Anabolic’ or muscle building effects of this very special and supper supplement.

BCAA’s, are essential amino acids, Leucine, Isoleucine and Valine, for the advancement of muscle growth, strength and endurance. They make up approximately one third of skeletal muscle in the human body, and play an important role in protein synthesis.

Consuming adequate amounts of BCAA’s, post-workout, helps to place your body in a greater state of hypertrophy, encouraging more protein synthesis, this is extremely important for athletes has we are all in the business of braking down muscle fibres, whether intentional or not.

The ability to decrease recovery times is an important factor to bodybuilders, as it increases the rate at which lean body mass is gained and the number of times in any given week the same muscle group can be retrained…also please read my articleWhy keep your workouts to less than 45 60 minutes only!

The ability of Alpha-lipoic acid (ALA) to act as an anti-oxidant, improves the action of insulin by increasing the muscle cell’s sensitivity to this hormone, this helps promote muscle tissue synthesis to an even greater extent.

There isn’t any negatives to taking this supplement only many positive benefits for any athlete, but in the world of muscle or strength building this supplement as proved its worth time and time again. As someone who has been involved with fitness and increasing body muscle, I fully recommend that you take this incredible supplement and let it weave its spell, you won’t be disappointed.  


Watch this video if you want more in-depth Information on BCAA’s 


For extra supper results then please think about using a combination of L-Glutamine + BCAA’s both work together to help avoid muscle loss and reduce body fat …

To Oder Your Supply of Bodybuilding BCAA’s, Please click here… My Order




Getting the ‘L-Arginine‘ Pump!


L-Arginine Helps to Build Massive Muscle Mass

L-Arginine, is the best supplement for creating a pump, ‘Yes’, do you remember ‘Why’ you need to get a pump when you workout, well it’s, because the pump helps to contribute to muscle growth by flooding the muscle with oxygen and nutrient rich blood essential to muscle repair.  

L-Arginine is a vasodilator that helps to increase the blood flow in the body, allowing you to achieve a BETTER pump and importantly, maintain it for longer period during your training… just what the bodybuilder ordered.

The pump feels great, looks good and …builds muscle!

L-Arginine is a commonly occurring amino acid, which is found naturally in the human body and carries out a large number of essential positive jobs throughout the body. One is Amino acids, they are the building blocks that link together to form proteins, and has we all know, muscles require proteins to grow.

The body also uses l arginine to produce nitric oxide (NO), very important to a bodybuilder. How does l arginine work? Well in a nut shell it helps the blood vessels to relax, and indeed several other effects in the body.

The vasodilator effect of l arginine is one of the most important factors to consider, because it helps to maintain a healthy blood flow around the body. Important as the blood carries oxygen and nutrients to the muscles during training, helping to start muscle recovery during your session and maintaining good cardiovascular performance. L-Arginine is still today a very popular supplement with athletes, body builders and individuals who engage in any type of exercise routines.

It’s been understood for many years now that l arginine speeds up the healing process of wounds and muscle damage, and as we all know any form of aggressive exercise will breakdown muscle fibres and for bodybuilders is process is essential for muscle growth.

There are studies still being carried out today on the performance benefits of AAKG, the great news is that results are still being echoed on what’s already known about this incredible supplement and research into other possibilities is looking equally  promising.

When taken post-workout this supplement has been shown to increase a person’s ability and performance of short highly impact exercise, increasing the intensity and duration. This has also been demonstrated especially beneficial in those between the ages of 30 to 50.

L-Arginine has also shown many positive results if being used as part of a weight loss regime, helping people to drop their body fat levels. Research has established that L-Arginine acquires energy from muscle for growth, rather than fat storage.

L-Arginine has also demonstrated its ability to increase sexual arousal. L-Arginine is without doubt an exceptional supplement for helping to improve your performance, and overall health and should be included into your list of supplements to take.

Bodybuilding Supplement L-Arginine

L-Arginine is a must for muscle growth we recommend the following brand, because it ticks all the right boxes and being on trial with us. It normally retails at £19.99, but buy now at this very special of just £9.49…don’t wait only a few left at this special price order-now-buttion


To watch a video review on the supplement BCAA’s click...Here





Bodybuilding Supplements News – Creatine

Know Your ‘Bodybuilding Supplements Stacks


 creatine bodybuilding supplement


Supplements Are Getting Better


Increased innovations in muscle building over the past few years have re-kindled a new surge of interest in ‘Bodybuilding Supplements to help those who train their bodies realize better results faster.

However, the biggest problem they come to face with all these supplements hitting the market today is… you need to be a lab geek, because it’s almost impossible to keep up with what’s really working, sorting out the hype from fact, and even if it’s a good fit for your muscle-building module.

Muscle-building, fat burning, energy enhancement, power lifting and keeping fit, covers a pretty hefty field, and yet there are several factors that go into optimizing your growth…

There is however, a specific supplement that supports each of those factors.

For example, as you know muscle is increased through a combination of training to the max, stimulating various muscle fibres and increasing anabolic hormones, avoiding muscle loss, getting a pump, etc.

So it’s pretty obvious that you need to tap into the most powerful muscle growth potential possible, and it’s a sure bet for those who are serious about their results, should learn to combine the best stack possible to work synergistically and help you reach your goals faster.

PROVEN List of Body Enhancing Supplements to Add to Your Daily Dietary Requirements

There are 7 best known, approved, and trusted Growth Factors supplements that have stood the test of time. They will help aid your program for fat burning, muscle exploding, rip roaring, cardiovascular endurance, which complement each other and make the perfect stack. Please always read labels, warnings, and directions provided with the product before using or consuming the product…

We are going to start with the 1st supplement…Creatine‘!


Get Stronger by taking ‘Creatine’

Creatine is a natural nitrogenous organic acid we all have stored in our muscles, but there isn’t enough to create any growth after training.

For more information on the Bodybuilding Creatine watch this video below… 


Looking to increase your muscle growth then ‘Click here’ and find out about the super important supplement ‘L-Arginine’

To get stronger, you need to work hard and lift heavy weights…period, but that puts a huge strain on your body, and sometimes we need help to push on.

‘Creatine‘ has been around for some time now and is one of the only supplements to have proven its worth, over and over, again.

Supplementing containing Creatine offers you your best chance to increase your power more during your workouts, increasing the number of plates you lift. This increase in lifting compactly will allow you to hit your Type II muscle fibres harder, triggering much faster strength gains.

However, a word of warning…stay away from the fancy scammey Creatine… Ethyl-esther, a version that’s been promoted…it’s a total scam!

Remember to stick with good old plain old Creatine-monohydrate, or if you’re really adventurous, Creatine-gluconate.

If you take Creatine in a powder form, which I recommend, as it gets adsorbed into your system much quicker, then take it as soon as you mix it up, because it starts to disintegrate as soon as it comes into contact with water.

Also, Creatine takes time to build up in your body, so may take a few weeks before you show your maximum gains in strength and performance. It’s water soluble and will clear the system in a short period of time, therefore, keep on taking it even on none training days. Creatine is safe and can be taken for as long as you wish, but it is advised to take a break from time to time, I do this when I cycle to lighter weights and higher reps.

Also do not exceed the dosage as this will result in involuntary urgent visits to the toilet.

 Get Your Supply of Creatine click this image

Creating for building muscles

Creating Monohydrate is the world’s most tested, number one muscle bulking and strength building supplement on  the market today…  RRP £11.99 

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Carbohydrate And Your Muscle Growth

 Carbohydrates & Your Muscle Growth

Could What You Think About Carbohydrate And Muscle Growth be ‘Wrong’?

What you need to know about carbohydrate

In my experience most, if not all, bodybuilders tend to focus far too much on the amount of protein they have in their daily diet, believing, because that’s what they are told, that protein is the most singular important muscle building foods, and ignore ‘Carbohydrates’ at their own peril.

What most people tend to be afraid of is weight gain, but carbohydrates are very important when training hard and for ‘Protein’ synthesis, more on this subject later. Diets like the ‘The Atkins Diet’, has left lots of people very bewildered over whether or not to eat carbohydrate, which must be bad for you.

The American Dietetic Association also has concerns about the Atkins diet. Gail Frank, PhD, former spokeswoman for the organization and professor of nutrition at California State University in Long Beach, says, “The body needs a minimum of carbohydrates for efficient and healthy functioning — about 150 grams daily.” Below that, normal metabolic activity is disrupted…source

I know it’s true that if you need to control your weight, then you may need to control your carbohydrate intake, but if you want to gain muscle mass, then it’s important to ensure that you’re consuming enough of the right carbohydrate within your diet and at the right times.

Unfortunately, this is a huge and very complex issue, so I will do my best and concentrate on the three main reasons ‘why’ carbohydrate is important for muscle growth…

1.‘Why’ is carbohydrate so important

First, it’s important to know that carbohydrate is stored within your body’s muscles, called glycogen, and when you train hard this stored carbohydrate get’s used by the muscle as energy.

As you continual to train hard, the glycogen stores in your muscles becomes depleted, this is because your muscles can only store a limited amount of glycogen. As the glycogen starts to run out, your body starts to consume protein, and fats, for energy, which is also stored in your muscles too!

This is the reason ‘Why’ we loss energy if we haven’t eaten at least one hour before we train. If it’s normal for your energy levels to drop during your workouts or if you are left feeling a bit lethargic towards the end of the week, then try this little trick, which will help to keep your energy levels up for your next workout. In turn helping you safeguard against muscle lose too…you will notice a massive difference in your workouts.

Don’t worry about storing this carbohydrate as fat, because your body will use the carbohydrate in the drink burning it off as you train. The important thing here is to stop your body’s carbohydrate levels from crashing, leaving you feeling lethargic when you train next time around.

2. ‘How’ does carbohydrate help build more muscle

‘Now’ this is probably the most miss-understood or unknown fact, among bodybuilding’s today. But did you know that carbohydrate and protein need to work together to help stimulate muscle growth…’Yes’ suck on that fact one more time…”Carbohydrate and protein need to work together to help stimulate muscle growth”.

It doesn’t matter which one you cut out, by doing so you will seriously jeopardise any real kind of muscle size progress. 

‘Now’, listen up, because this is the real exciting news…’Carbohydrate helps to lower ‘Cortisol’ levels’!

Cortisol is known as a stress hormone and is the number one killer of muscle growth. So ‘what’ is cortisol and ‘why’ is it a nasty hormone to promote when training.

Well cortisol as an important role to pay to help repair body tissue. You see when cells brake down; cortisol eats the damaged cells so your body can replace them with newly created ones.  

Ok I here you saying, so ‘How’ can that be a bad think, one of the things I do, as a bodybuilder, is brake down muscle tissues during training so that when they are fully repaired they grow. The problem starts when your body over produces this hormone and at a consist level, because when there is no damaged cells to consume they start consuming muscle fibres…therefore, a lot of cortisol will stop any muscle growth!

Some Japanese researcher as shown that when your blood sugar levels drop during exercise, cortisol levels go UP also! But by consuming a carbohydrate drink during your training these levels are kept in check, even lowering cortisol levels.  

Some interesting research published in the International Journal of Sports Medicine’, indicated that drinking carbohydrates when exercising dramatically strengthened the immune system. This helps to keep infections or illnesses at bay, as these slow down your training periods and healing times.

So next time you train, make sure that you keep up your carbohydrate levels and the more muscle you will build!

3. Will Excess carbohydrate get stored as fat

The answer to this question is an easy one to answer…no…’Not’ if you take it during you training session!

Normally, when you eat food that is high in carbohydrates this prompts your body to store any surplus carbohydrates in the fat cells, but when you exercise this activity prevents any release of the fat-storing hormones.

Therefore, it’s very unlikely that drinking carbohydrates during your training session will lead to any form of fat gain.

In fact, take another look at the above 3 main points again, which  clearly show that drinking carbohydrates as tons of advantages, more energy, more power to lift more weight for more reps, or maintain far higher levels of intensity during aerobic exercise, such as running or cycling, especially toward the end of your session, for example.

Remember that protein can’t work without carbohydrates; therefore, you shouldn’t shy away from a-least giving it a go.

Getting your timing right

How to time your protein intake for maximum muscle growth – just when should I eat?

If you intend to train to purely build muscle mass without gaining any body fat, then you need to pay close attention to the timing of your meals. This is also a very hit & miss affair among many bodybuilders.

One thing is for sure, you must learn to feed your muscles 24/7, because muscle can take anywhere from 4 to 7 days to repair and a constant supply of nutrients, proteins and carbohydrates, are required to active that goal…so aim to eat 4 – 5 small meals a day.

Some very interesting studies have thrown up some extraordinary results, they discovered that consuming protein and/or carbohydrates directly before’, and straight after’ exercise, dramatically increased muscle growth…something we older bodybuilders kind-of realised some years back.

In one study scientists supplied bodybuilders with either a protein or carbohydrate drink either right after their training session or up to three hours later. There was a far greater muscle growth when taken IMMEDIATY after their training session, compared to those who consumed it up to three hours later, as general rule you should take a protein or carbohydrate drink within 30 – 45 mines of training

‘Now’ if you think that’s good news then think again, because still further research done by the University of Texas, has conclusively shown that taking a protein drink along with a carbohydrate drink ‘Before’ you train as a greater effect upon muscle growth.

This they believe is due to the increased blood flow during your exercise session, compared to the lower volumes during rest, transporting more blood faster to the muscles during training, helping to start the repair process quicker.

What you really have to bear in mind is this; by combining pre-exercise protein with post-exercise protein and carbohydrate, you are infect delivering a very powerful anabolic boost, virtually guaranteeing you much quicker muscle growth.

Related articles




Is Fitness All About Our Genes?

‘Genetics’ for health & fitness


Genetics and fitness

Peter Chadwick/Getty Images

Is Fitness All in the Genes?

by Gretchen Reynolds

Why do some people respond to an aerobic workout routine by becoming incredibly fit, whereas others who exercise just as hard for months end up no fitter than when they began?

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That question has bedeviled countless people who’ve started exercise programs. It has also motivated a major new study of the genetics of fitness. Scientists long have known that when any given group of people faithfully follows the same aerobic workout routine, some increase their cardio respiratory fitness substantially; while an unfortunate few seem to get no benefits at all. But what, beyond the fundamental unfairness of life, makes one person’s body receptive to exercise and another’s resistant?

To read more go to the original article…

Please Note: This artical as nothing to do with losing body fat, but everything to do with fitness levels.

So there you have it, the science is in, and it’s staring you in the face. If you are wondering why despite all your efforts you can’t seem to make progress in your fitness routine, then stop beating yourself up, the important thing is you are executing a fitness routine and although the benefits will be slow in coming, nevertheless, with hard work you will make progress and a positive difference to your lifestyle.

Benefits to fitness training…

  1. A higher level of fitness, controls weight
  2. Flexibility and mobility
  3. Space and time to yourself to reflect on daily matters, very important
  4. Social gathering and fun
  5. Improves your moods
  6. Boosts your energy levels
  7. Helps combat health and disease conditions
  8. Helps to promote better sleep
  9. Can help boost your sex life

Formal exercise is still the best thing you can do for you’re over all health…

For you bodybuilders who wonder if genetics is stifling your gains then please watch this video…




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Kelly Osbourne has lost weight

Kelly Osbourne as managed to ‘Lose some Weight, but can she Keep it Off?

Everyone who has a problem with shedding weight thinks they are the only ones in the world with this issue, but the truth is that even the big, rich, famous calibrates have a hard time with is endemic condition.

Did you know that ‘Ice Cube’s ex-partner  Mack 10suffered obesity for years and howSOHH suffered a near-fatal seizure and gave his reaction to hip-hop artists like Fat Joeshedding pounds to lessen health concerns. Looks like their days of plenty is coming to an end.

If you what to know more about ‘Mack 10’ story read this article…

Ice Cube’s Ex-Westside Connection Partner’s Huge Loss [Video]


“He explained it that his boys were dropping off like flies but didn’t know why and so he started losing weight. He said he had diabetes for so many years and he lost weight. But he didn’t get the statistics the way I’m giving them, the way they will …SOHH“.

And just encase you’ve forgot ‘Who’ Ice Cube is take a look at this video ‘Ice Cube – Why we Thugs (Dirty)’ Dose He Need to Lose Weight?


Remember your health is in your hands, look after your body, because you CAN’T see what’s going on in the  inside until it’s to late.




How to Pack on Bicep Mass : Straight or EZ Bar

Which one is best for building your biceps?

Straight or EZ Bar

A short bar known as a EZ bar, which as ‘bends’ in it where you grip it, is mostly favoured by those who train there biceps, history and now new research, as shown that when using a ‘straight’ bar compared to a EZ bar, it stimulates greater muscle activity in the biceps.

The bicep as two functions, one, and its main role, is to flex the elbow joint, but it also rotates the palm too and this is very important for the bodybuilder to understand. So if by holding your palm facing downwards and then twist it so that it faces up, the biceps is doing only part of the work, not good news when trying to build maximum muscle mass.

On the other hand, when you use a straight bar…the palm is already facing straight up. The other problem with the EZ bar is the palms of your hands are angled in slightly, facing each other. This means that your brachialis muscles, the muscle that sits on the outer side of the upper arm, is taking off some of the load on the bicep. 

The researchers have shown this to be one of the main reasons why the EZ bar curl reduces bicep activity compared to using a straight bar.

Like I have already mentioned the EZ bar does work other muscles, such as the forearms and side of the upper arm. However, creating maximum growth of the biceps requires the biceps to be loaded to the max. So making sure that you use a straight barbell curl is an essential part of the mix.

My favourite is doing Dumbbell curls with the palms facing up for the whole movement, which have now been shown to be highly effective for this purpose.

‘How’ to quickly pack some mass on your biceps with this easy-to-follow routine

I’ve very often seen people in the gym training their biceps for 45 minutes or more, it’s no wonder they don’t seem to add even a quarter of an inch to their arms in a year!

So what is the best training protocol for adding mass to the biceps quickly…‘Short’ and ‘INTENSE that’s ‘How’!

If you are looking to build some real descent size to your biceps, then here are a few time-tested training principles you should follow:

  1. Train your biceps hard. To get your biceps to respond and grow, you need to overload them by putting them into what I call a ‘Do or die’ situation, a war like environment, where the biceps have no choice, but respond and grow.  Train them to failure and beyond, don’t just go through the motions, get prepared to do battle by doing high intensity sets and really squeeze out every last rep…It’s the only way.
  2. Train them fast. If you’re central goal is to add muscle size to your arms, then your entire bicep routine shouldn’t take any more than about 25 – 30 minutes…tops! Building muscle is not like running a marathon; it requires short, intense effort.
  3. Hit them from every angle. People have a big problem when it comes to this training principle, because lock in their minds is this ‘need to do more’ syndrome. Therefore, to do enough different exercises to hit the bicep from as many angles as possible they end up overtraining. This is ‘why’ you must ‘Train them fast’. If you are serious about increasing strength and size, then you must introduce exercises that stress the biceps from every angle.  Using a combination of straight bars, EZ bars, dumbbells, keeping the palms facing up and side-wards, will ensure maximum growth. But the trick is to do your bicep exercise routine as quickly as possible and if you run out of time ‘Stop’, because overtraining them can actually course them to…SHRINK!  
  4. Now let them recover. Don’t underrate the massive importance this concept holds, because by not allowing your biceps to recover fully from an intense training session, you run the risk of overtraining. If you are really training your biceps to the max, than 24 or even 48 hours recovery time just isn’t enough healing time.

You must allow more time before training them again at least 5-7 days. More is definitely not…better

If you’ll looking for a basic biceps routine that you can use to blast your arms to more mass quickly and effectively, then try out the following routine. But remember the 3 principles mentioned above and you’ll be well on your way to increase your bicep mass.

This biceps program calls for performing just 3 sets of three exercises, that’s just 9 sets in all. After warming up your biceps with a couple of light to moderate sets, jump right in and train hard, fast, and with intensity.

Exercise 1: Standing Barbell CurlsThese are an old standard, but are still a favourite mass builder among bodybuilders. Start by griping the bar with a fairly narrow grip, approximately 8-10 inches apart.

Then concentrate on using a slow controlled movement throughout the range of bicep motion, now be sure to squeeze the bar as hard as possible at the top of the movement, this is important. Now use some extra intensity on the negative or eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise 2: Incline Dumbbell Curls – Take a hard look at your training to see if you are introducing any cheating movements to your bicep motion. The main reasons people end up cheating is, because they are either using too much weight or using an alternating arm movement. It’s so important to do your bicep movements with both arms simultaneously, because this cuts out any possible cheating movements.

A great technique is to use a slight incline to fully emphasize the biceps, and be sure to squeeze the biceps hard at the top of the movement. It’s also important to pay attention to the full stretch at the bottom this movement and purse for a count of 2 for maximum results. Work in the 8-12 rep range for 2-3 strong sets.

Exercise 3: Cable Hammer Curls with Rope – Start by attaching a rope attachment to the low cable of a pulley machine. Now grasp the rope extensions with both of your palms facing each other. Start to curl the weight up to your chin, again remember to squeeze your hands hard at the top of this movement, and then lower as slowly as you can resisting the weight on the way down.

Execute two heavy sets of 6 reps only; making sure that the 6th rep is an all out fight to the very end. This one will really work and bring out your brachialis muscles, helping to add overall mass to your arms.

If you’re looking to add more mass to your biceps quickly, then give this simple, but very effective program a try.

If at the end of your workout your biceps aren’t fatigued then you simple haven’t worked them hard enough, you can’t move a car by simply putting your finger on its boot, the same goes for your bicep…”They must be forced to grow”. Of course, the gains in strength and size will be that much greater when you finish your workout with a high-protein drink.

Even better have a protein drink before your workout. Also remember that your triceps add the most mass to any arm regardless to how big your biceps are, they make up to ¾ of overall arm mass, more on tricep training to come.

Below is a video you may like to watch about bicep training well worth watching…



Who is The Real Culprit Behind Cardiovascular Disease

Cardiovascular Disease and bodybuilders

What we are told to believe everyday

We’ve have it drilled into our minds loudly and clear everyday of our lives that Cholesterol this true culprit behind Cardiovascular Disease or is it? People have been believe that they must keep an eye on their cholesterol levels, if your levels are low than you can assume that you are automatically out of the woods and will avoid cardiovascular disease, but they may be…Wrong!

We as bodybuilders need to know the truth behind these clams, because to build muscle or any real mass, then we need to understand ‘how’ we interact with things like food, diet, calories, fat, and exercise and ‘Cardiovascular disease’ as a direct influence on the state of our fitness and ability to remain fit.

The fact still remains that under half of those who have heart attacks have abnormal cholesterol (blood lipid) levels. So if high cholesterol levels aren’t entirely to blame what is, well there is some very interesting research that clearly shows that the real culprit is something called…Inflammation.

Have we been sidetracked into believing that cholesterol is the main contributor to ‘Cardiovascular Disease’, if that was so a fact then ask yourself ‘Why’ is the evidence pointing in a different direction?  Let’s take a closer look at this killer disease and what may really lie behind it?

Looking Beyond Cholesterol & ‘Cardiovascular Disease’ – reactive protein

Scientists have long suspected that cholesterol may not be the Holy Grail to understanding the reasons behind heart disease, and now studies at two major medical institutions, confirm that elevated C-reactive protein (CRP), a marker of inflammation, is also a key risk factor.

Inflammation plays a major role in the development and progression of artery-clogging atherosclerosis, the chief underlying cause of heart attacks and strokes.

The bottom line

It would seem that separate of any other risk factors, the higher your CRP levels remain, the higher your risk of developing cardiovascular catastrophe. But there is some good news, by adding CRP screening to lipid screening for those at risk of cardiovascular disease, inflammatory problems can be identify sooner, so you can take aggressive steps to control them.

About the Studies

In a issue of the New England Journal of Medicine, January 6, 2005, two different research groups came to almost the same conclusions about CRP. At the Brigham and Women’s Hospital in Boston, a team examined the cases of 3,745 coronary disease patients to compare the effect of two cholesterol-lowering drugs…Atorvastatin (Lipitor), and Pravastatin (Pravachol). They found that it didn’t matter which medication you chose the real factor was lowering the LDL (“bad”) cholesterol numbers below 70 in high-risk patients, and lowering CRP to below 2 mg per litre of blood.

Those who managed to lower their LDL target, the risk of recurring heart attacks, or dying from a heart attack or stroke, were reduced by another 50% when the CRP level was lowered to 2 mg.

Another study by the Cleveland Clinic Foundation involved 502 heart disease patients. For 18 mouths they were put on a course of statins. Then they conducted Ultrasounds examinations of their arteries and confirmed that lower cholesterol levels did indeed lead to a slower progression of arterial blockage. Significantly, the tests also indicated that “the decrease in CRP levels was independently and significantly correlated with rate of progression”.

According to cardiologist Steven Nissen, MD, author of the Cleveland Clinic study, these two trials strongly suggest that we should focus on statin therapy to help reduce CRP, not just cholesterol. He adds that we must now begin to think of CRP as an accelerator of disease activity, not just a marker associated with high risk.

What You Should Do

It’s an unfortunate fact that most doctors do not monitor CRP as closely as cholesterol, even though it only takes a simple, inexpensive blood test to measure CRP. American Heart Association (AHA) recommends that general practitioners should consider testing CRP levels for those patients who are at intermediate risk for cardiovascular disease, which is defined as having a 10 to 20% risk for a heart attack in the next 10 years based on current health status and history.

If you are in this category, your doctor will inform you. Risk factors that can place you in this category include cholesterol numbers, high blood pressure, and diabetes.

Still another reason ‘Why’ you should watch your CRP levels

In another research they discovered that elevated CRP levels may be an early indication of type 2 diabetes. Dr. Nissen highly stresses the need to get both the cholesterol and CRP levels under control. Fortunately, if you follow the guidelines for a healthy lifestyle to help enhance cardiovascular wellness can help reduce CRP levels.

Maintaining your weight can help

Unfortunately, as your body weight increases so does the levels of CRP, and Dr. Nissen points out that reducing intra-abdominal fat can help reduce CRP levels by up to 40 to 50%.

Follow a healthful diet

As bodybuilders we should take more notice of our diets, not only to help increase muscle size, and reduce body fat, but because there is a link with CRP, and a well-planned and well-balanced diet is necessary to getting your weight under control. If however, your CRP remains elevated, even after your lifestyle adjustments, then your doctor will recommend medications that will help to control the situation. At present, statins (the same drugs prescribed to lower cholesterol) are the only drugs known to reduce CRP.

There is another drug waiting in the background for anti-obesity, anti-smoking…rimonabant (Acomplia), which shows some promise in lowering CRP. The chances are that current research will spark greater interest in developing more new medications.

There are also a number of non-prescription options for reducing CRP, including antioxidant, omega-3, and vitamin B-12 therapies to name, but a few. I would suggest that you try all the natural options before considering taking problem-prone statins.

A note to all you young ones out there, don’t think that this article as nothing to do with you, because CRP build-up starts when you are…young!!

Scientists still have a lot to learn about cardiovascular disease, and there are many risk factors out there that are yet to be uncovered.

About… !


Not All Muscles are ‘Equal’!

Not All Muscles are ‘Equal’ What You Need to Know! 

Man Training his Calf Muscles

Experience is no match for not knowing ‘Why’ all muscles are not equal

Most inexperience and experienced weight trainers seem to have a difficult time understanding that ‘Not all muscles in your body are equal’ and they could be jeopardizing any ‘Increase in Their Muscle Size‘.  You see your calf’s, abs, and forearm muscles for example, are built for endurance. And yet I see them training them for strength?

Your bicep muscle must be trained differently to your triceps.  Your legs and traps can handle enormous loads.  And your back and shoulders are involved in almost all weight training movements. 

So if you treat every muscle in the same way then you can’t expect the same result…disappointment!  

To understand this concept a little better let’s take a closer look the calf’s. For example, the calf muscles can still help a 15-stone overweight person to walk, even up-stairs, although they have never done a ounce of training. And just think of the strain that’s placed on their big toe and its connection to the calf.

The calf is capable of getting you through a marathon, or climbing Mount Everest… can you see your bicep doing that?

And your calf’s, abs, and forearm muscles are used every day when at home or at work. Your triceps can help you do 100s to 1000s of push-ups, when your back would give up after a few chin-ups.

Some muscles need to be pushed with heavy weights and low reps; whereas others need lighter weights and higher reps, others need to be trained very quickly with little to almost no rest in-between sets. 

You need to understand these differences and train the individual muscles accordingly or you run the risk of under or over training and jeopardizing your gains.

 This video by Rusty Jeffers – Calf Workout is full of top tips to help you grow those calf’s


Also Checkout This Very Special Offer Guaranteed to Help Boost Muscle “GROWTH”Click Here‘!




Can-Insulin-Resistance-be-STOPPING-your-Bodybuilding-gains Can Insulin Resistance be STOPPING Your Bodybuilding Gains

‘How’ to Break the Weight-Gain Cycle Is Insulin Resistance Preventing Your Muscle Building Gains 

A Bodybuilders paradox – gaining muscle, losing fat…a very important article for all Bodybuilders!

For a country that’s obsessed with dieting and weight loss, we seem to have a disproportionately large number of overweight people. It’s a sad fact, but two-thirds of all adults and nearly one-third of all children are overweight or obese, putting them in the firing range and at risk for a whole array of health risks.

And ironically according to Ray D. Strand, MD, author of Healthy for Life (Real Life), “we continue to ignore the root cause of obesity…insulin resistance. 

It’s been shown that Insulin resistance can impair our ability to process glucose and fat stores. This is one of the biggest problems that many bodybuilders have to face, because most often they just don’t know they have an insulin resistance problem and are therefore, swimming against the tide.

Now what bodybuilders want to know are two things 1) ‘How’ do I know I have it & 2) ‘What’ can I do about it. Well if you were able to suppress insulin resistance then many people would be able to burn off body fat, and at the same time prevent obesity-related health problems.

It’s been understood now for some time that Insulin resistance increases with age, but the trick here is to get on top of insulin resistance as soon as possible, because the longer you leave it the less likelihood you have of reversing it, and avoiding diabetes or high blood pressure.

‘How’ do you go about this, it’s simpler than you think… by embracing a more healthy lifestyle!

Is Insulin Resistance a Primer…

But first we need to understand the part that insulin plays in the body. Insulin normally gets released into the bloodstream in response to elevated glucose (blood sugar) levels after you eat. Its main role is to harvest that glucose from the bloodstream and push it into the cells of the body, where it gets converted into energy during activity. In fact insulin is the only glucose delivery agent that’s allowed to do this job.

But as you develop insulin resistance, this mechanism goes awry and the body’s muscles begin to resist the delivery of glucose. You then begin to develop uncontrollable food cravings, increased emotional eating, because your muscles are demanding glucose.

So if the insulin is unable to deliver its cargo of glucose where is it going?

Insulin can’t remain in the body and insulin can’t get rid of its glucose by flushing it out of the body. There’s only one other place that insulin is allowed to off load its cargo and that’s the…fat cells!

And as we now know, the bigger the fat cells become, the more glucose they demand and losing weight becomes harder regardless of ‘how’ hard they try. Not only does this lay down fat around your waist, but even more dangerous, it lays Visceral fat around the internal organs, you can look slim and trim on the outside, but fat on the inside.

Visceral fat is a killer!

Suffering from insulin resistance pushes you into an endless cycle where your body holds on to fat like a sponge holds on to water. It’s a process that as devastating consequences, it sneaks up over the course of many years, gradually eroding your health.

A Brutal Cycle of Carbohydrate Addiction and Insulin Abuse…

Unfortunately, as insulin resistance starts to slowly take hold, so the diet begins to include far too many fast foods, chips, cookies, doughnuts, bread and soft drinks, for example, becoming carbohydrate rich and making addicts of its victim. Carbohydrates or sugars, quickly flood the bloodstream, in response to this raised level the body desperately pumps out insulin to lower these levels.

In turn this leads to an abrupt crash in blood sugars, a drop in energy, which leaves you craving for more carb’s, so this vicious cycle continues, more carb’s, followed by more blood sugar, more insulin.

Over time you begin to pill on the fat and your six pack begins to disappear, you put on weight making the body’s cells more resistant to insulin. The pancreas switches into overdrive mould, pumping out yet more insulin in a progressive attempt to force glucose into muscle cells, but the bloodstream becomes saturated with excess glucose.

For the bodybuilder this situation is disastrous, because he needs to eat more carb’s to fuel him through his workout and build muscle. At the same time, he needs to keep his body fat levels as low as possible, because dieting will only rob him of his precious, hard built, muscle.

What are the side effects of insulin resistance…

The other side of the coin is the danger of developing diabetes. If you don’t do anything to control your insulin resistance you will end up with what is known as Metabolic syndrome, also called Syndrome X.

This can also include obesity, type 2 diabetes, high blood pressure, abnormal cholesterol, elevated triglycerides, cardiovascular disease, gout, and atherosclerosis. In women this can also include ‘Polycentric ovarian syndrome or (PCOS). 

Some Warning signs of insulin resistance are…

An expanding waist size

Waist size is a good indicator of insulin resistance. For women a waist circumference of 29 inches or more, and for men, 34 or more inches are warning signs.

Any elevation in blood pressure regardless of ‘How’ slight it is

Even a small measurement of 130/85 can be an early sign of insulin resistance.

Elevated blood sugars

You need to go to your doctor and ask for a fasting blood sugar test. A result above 100, or even approaching 100 this figure, should act as a warning sign.

A decrease in HDL or good cholesterol

This should be below 50 for women, and 40 for men…this can also be tied in with increasing triglyceride levels (fats in the blood).

How’ to overcome Insulin Resistance

Insulin resistance doesn’t develop overnight it’s the result of years and years of poor daily food and activity choices, the great news you’ll be glad to hear is that you can break this vicious cycle of carbohydrate addiction and insulin abuse. Although, there’s no quick fix, no easy pill to pop, the following recommendations will help reduce the effects of insulin resistance.

As bodybuilders, we tend to cram in as much of the wrong types of food, so the first thing you need to develop, follow, and adopt is a healthier lifestyle. Incorporate plant food based, low-fat diet, plentiful in unrefined complex carbohydrates into your diet. Keeping down the amount of saturated, solid at room temperature, fats and refine carb’s to a minimum. And eating small portions several times a day stops you feeling so hungry, because you create less sugar spikes.

Include natural cholesterol-lowering medications, like Gugulipid and Niacin, to help lower triglycerides, fats in the blood.

Include almonds into your diet, because studies have shown they have the properties to curb the surge and dive of glucose after people eating meals of refined carb’s. In turn they drive down the levels of insulin sensitivity, helping to burn off fat.

Also use natural ingredients like cinnamon and fish oil, omega 3 or flux seed oil and a hand full of nuts. Cinnamon helps the insulin deliver it payload to the cells and is great sprinkled on morning breakfast.

Chromium Polynicotinate and Magnesium are also recommended.

Avoid refined and starchy carbohydrates like bread, potatoes, rice, pasta, noodles, cereals, cakes, pastries, cookies and sugary desserts, as all the above gets converted into sugar by the guts.

Also drink less or cut out sweetened sodas as they are full of sugars, as are energy drinks that disguise ingredients with wonderful names like ‘Electra-lights’, which are also sugars. Even the so called ‘sugar free’ ones too are full of sugars, causing blood sugar levels to rise and fall rapidly.

Avoid processed foods that are marked as low fat meals, they may well have had most of the fat removed, but it only gets replaced by, you guessed…Sugar!

And last, but not lest…exercise. 

‘Yes’ exercise as been shown to lower insulin resistance. Some studies carried out with people performing cardio exercise as revealed some surprising results. The findings concluded that Physical activity helped muscle cells use blood glucose for energy helping to reduce the glucose levels in their bloodstream.

Something else you can try – eating bitter orange it may help you lose fat faster

Bitter orange, or citrus uranium, has been used by the Chinese for many years to help stimulate digestion, treat constipation, boost energy and loosen thick, yellow phlegm.

It helps to stimulate the heart and circulation and increases metabolic rate. It’s now being marketed as a weight loss agent and an alternative to Ephedra. Ephedra was banned, but the then overturned, but most companies have resisted put ephedra back into any of their weight loss products, because of fear of lawsuits.

Citrus uranium may be the best Thermogenic‘ or energy burning substitute for ephedra. Bitter orange works by increasing the body’s metabolic rate, decrease body fat. And Canadian researchers found that bitter orange supplements increased the thermo effect of food, meaning it takes more energy to digest a meal.

Source: Obesity Research (Vol. 13, pages 1187-1119)

Below is a video by Dr. Mark Hyman bringing you the latest on Insulin Resistance and ‘How’ to treat it…

 For more information on Insulin Resistance’ visit Dr Mark Hymans blog @




It Helps to Know What Body Type You Are ‘STOP’ Wasting Your Time!


Do You Know Your Body Type ‘Why’ is It Important 


Because if you are to become successful in ‘Building muscle’, reaching your pinnacle of fitness or simply lose weight, you need to learn how to structure your training for maximum results, and can only achieve that if  you know your ‘Body type and ‘How’ to train it.

The same goes if you’re training with a partner, because in many cases people have no idea as to their partner’s body type.  So what if they are a different body type would it be a waste of time training with them, well yes and no. Yes if you have no idea what their body type was and no if you do.

For example, if you know they were a long distant runner and you were a sprinter, then you wouldn’t train together.

But having said that it’s not impossible to train with a different body type to you, because there’s no reason why you can’t do your own thing, a training partner is there to help and support you, not do your training for you.

Last but not least, you could be eating the wrong diet for your body type. That would be catastrophe if you are trying to increase muscle size or lose weight. 

What Body Type are you…


Mesomorph are usually referenced as the ‘Gifted ones’, because these body types are genetically predisposed to great musculature gains, and usually very athletic looking. They have a tough, muscular physic, which is symmetric and a good posture. For a bodybuilder or fitness enthusiast, this is good news! Mesomorphs are said to build muscle mass faster than most people can and to be able to lose fat rapidly when on the right diet!

Their Training…

It’s said that the best type of training can be achieved through heavy weight, performed explosively, with great force output, and intensity. Super-sets, Compound-sets, and giants-sets, are useful here as they can produce significant gains. Always allow proper recovery, rest, and variety, as this style of workouts can easily lead to over training!

Cardiovascular exercises should be done 2-3 times a week for about 20-30 min’s per session. Intensity wise, moderate to high for fat burning purposes. Don’t go overboard, as it is believed that Mesomorph could lose lean mass if cardio is too long or frequent!


Protein is the key, so be sure to get quality protein daily along with moderate amount of carb’s, preferably low glycemic ones and fat. Ideally, a Mesomorph should avoid weight fluctuation in order to gain or retain mass. Adopting a diet that is rich in nutritious and ‘clean’ food will help you to keep your appetite and energy level stable (satisfied) too avoid cravings.


This particular body type is generally predisposed to a higher % of body fat. Known to have a ‘soft look’, it is harder for them to trim and tone through exercises and diet. The good news is that Endomorph bone structure is wide and strong. This can be a bonus for your bodybuilding endeavour.

Their Training…

When choosing a type of workout, Endomorph should focus on enhancing their metabolism. Circuit training, Supersets, Compound-sets, or other similar routines, are beneficial. It is not recommended to use such heavy weights that will limit the total amount of reps to be performed. Repetition in the range of 10-15 is best. Shorter rests, about 30-60 sec max between sets are suitable to stay within your target heart rate.

Since Endomorph are said to be prone to carry extra body fat, cardiovascular training must be present and regular. If you have not train for a while, start off easy. The use of a heart rate monitor might come very handy for you here. It will allow you to keep within your target heart rate range in order to maximize fat loss.

To find your target range, take 220 minus (-) your age, and multiply (x) the result by the percentage % of exertion you aim at working out at. 30-40 minutes should also be added to include warm up and cool down session would be suitable.


We all need to eat frequent yet complete smaller meal rather than 3 square meals a day. Endomorphs are no exception to the rule! In fact, they benefit greatly from it as it is said to enhance their metabolism and keep their energy level more stable. Be sure to eat at least 5-6 meals per day. Meal replacement shakes and bars might help if you are on the go, but don’t forget to consume ‘real’ food as well.


They are ‘Hard gainers’, in other words long leg or arms, with a low % of body fat and small muscles. While some women wouldn’t find it to be a problem to have some of the characteristics of this body type, men will probably see it in a different way!

Their Training…

If you are an Ectomorph, you probably will benefit the most if you train with heavy weights. You will want to stimulate your muscles ‘deeply’ in order to have the training response you want to increase your muscle mass and exercises using barbells and dumbbells, will greatly help to achieve this. They allow you to use full range of motion and are said to be best at mimicking natural human body movement. By taking longer rests between sets (2-3 min), you can replenish your ATP level and lift intensively again.

Performing such workouts using heavy weight taxes your body, therefore, you will need to make sure you are resting and recovering, fully between sessions.

Ectomorph’s usually have a faster metabolism and burn their calories more rapidly, so don’t be too concern about cardiovascular training for now. Unless you wish, or have to do cardio for personal reasons, you should initially concentrate on gaining lean muscle mass through your weight training.


Remember that your nutrition is at least 70-75 % of your overall training results! So even if you are naturally thin you need to eat complete, frequent, and healthy meals/snacks. Always supplement with daily multi vitamins. There are other aids that can benefit you as well, things like amino acids, protein shakes, which will help provide you with an integrated approach to training and are yours to discover!

Now you have no excuses, you now know your body type, adjust your training to suit your body type. If your partner is of a different body type to you then discuss your training with them. Whatever the outcome remember that if your training isn’t geared to your body type then progress with be painfully slow… if any at all.



4 of The Hottest Tips to Building Big Arms

 Top Tips on How4 of The Hottest Tips to Building Big Arms You Should Be Building Big Arms 


Building Big Arms Can be Tricky Because The Bicep Muscle Can…Shrink if Over-trained!

I guess I’m asked about this one about 5 or 6 times a week, and yes, yes, yes, you got to train heavy to grow. That’s right, but don’t forget to train hard with high intensity and good technique. Building Big Arms and make muscles explode,  you must annihilate them in the gym, but don’t try training with poundage’s that are heavier than you can handle. If you ignore proper form, you’re going to miss the target you’re trying to hit…’Building Big Arms’!

As a rule of thumb, train at 60-80% of your one rep max. Or, put on enough poundage where you can only crank out 6-10 reps per set…at full intensity.

Which one is best for ‘Building Big Arms’ Straight or EZ bar… that’s the question?

Although the EZ bar, a shorter bar that as ‘bends’ where you grip it, is often used when people train their biceps, research as now shown that a ‘straight’ bar actually produces greater muscle activity in the ‘Biceps’

Although one of the main roles of the biceps is to flex the elbow joint, it also rotates the palm too. In other words, if you hold your palm facing downwards, then twist it so that it faces up, the biceps is doing some of the work.

But with a straight bar, the palm is already facing up, with the EZ bar your palms are angled in slightly so they face each other. The researchers think this is one reason why the EZ bar curl reduces muscle activity in the biceps compared to using a straight bar.

Of course, the EZ bar does work other muscles well, such as the forearms and side of the upper arm. However, if you want to get maximum growth of the biceps, make sure that the straight barbell curl is used too. My favorite is doing Dumbbell curls with the palms facing forward for the whole movement, which has now been shown to be highly effective for this purpose.

Quickly pack on size building big arms with this easy-to-follow routine:

You’ll often see people in the gym training biceps for 45 minutes or more, it’s no wonder they don’t seem to add even 1/8 of an inch to their arms in a year! ‘Short’ and ‘INTENSE is the best training protocol for adding mass to the biceps quickly.

When it comes to packing size on your biceps, here are a few time-tested training principles you can follow:

  1. Train them hard. To get your biceps to grow, you need to overload them by periodically training them to failure and beyond. Don’t just go through the motions, get yourself prepared and do some high intensity sets and really squeeze out every last rep.
  2. Train them fast. If you’re primary goal is to add muscle mass to your arms, your entire biceps routine should take about 25 – 30 minutes…tops! Building muscle is not like running a marathon; it requires short, intense effort.
  3. Let them recover. Don’t underestimate the importance of allowing your biceps to recover fully from an intense training session. If you’re really training your biceps to the max, than believe it or not, but 24 or even 48 hours recovery time isn’t enough healing time. Allow at least 5-7 days before training them again. More is definitely not…better.
  4. Hit them from every angle If you are serious about increasing strength and size, then you must introduce exercises that stress the bicep from every angle.  Using a combination of straight bars, EZ bars, dumbbells, keeping the palms facing out, and no bouncing or swinging the weight, will ensure maximum growth

If you’ll looking for a basic biceps routine that you can use to blast your arms to more mass quickly and effectively, then try the following. But remember the 4 principles mentioned above and you’ll be well on your way. This biceps program calls for performing just 3 sets of three exercises… 9 sets in all. After warming up your biceps with a couple of very light, to moderate weights, jump right in and train hard, fast, and with intensity.

Exercise 1: Standing Barbell Curls – These are an old standard, but are still a favourite mass builder. I suggest a fairly narrow grip-approximately 8-10 inches apart, using a slow controlled movement throughout the range of motion. Be sure to squeeze hard at the top of the movement, and for extra intensity emphasize the negative, eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise 2: Incline Dumbbell Curls – Do this movement with both arms simultaneously rather than in an alternating manner, it cuts out cheating movements. Use only a slight incline to fully emphasize the biceps, and be sure to squeeze the biceps hard at the top of the movement; you will need to get a full stretch at the bottom position for maximum results. Work in the 8-12 rep range for 2-3 strong sets.

Exercise 3: Cable Hammer Curls with Rope – Use a rope attachment on the low cable of a pulley machine. Grasp the rope extensions with your palms facing each other. Curl the weight up to your chin, squeeze hard, and lower slowly. Two heavy sets of 8 reps each should do the trick. This one will really bring out your Brachialis muscle too, adding overall mass to your arms. If you’re looking to add more mass to your biceps quickly, then give this simple, but very effective program a try.

If at the end of your workout your biceps aren’t fatigued then you simple haven’t worked them hard enough, you can’t move a car by simply putting your finger on its boot, the same goes for your bicep”They must be forced to grow”.

Of course, building big arms or creating gains in strength and body size, will be that much greater when you finish your workout with a high-protein drink…it’s even better if you have a protein drink before your workout.






Why is the Pump So Important for Muscle Growth

Bars And Weights Are JUST TOOLS For

Braking-down Muscle Tissues They Don’t Build Muscle.


The Pump Should be The Most Singular Important Objective in Your Workout to Force Muscle Growth!

It realy doesn’t matter who’s routine you follow, or whether you do high reps with low weights, or low reps with high weights, super-setting, drop sets, or volume training, everyone who enters any gym anywhere in the world, as one thing in common…they ‘All’ pump up their muscles!!

Does the routine count or the Pump to encourage Muscle Growth

But ‘why’?

It’s very simple, because “Pumping-up you muscle(s) creates the perfect environment for muscle growth.

Now think about it for just one moment…when you train, your training forces blood into the muscle or muscle groups you are training, it does this for two reasons. First, your muscle requires oxygen and carbohydrates to burn and fuel it through its workout. Second, then it requires protein to repair the damage done through your training.  And you may be astonished to learn that muscle starts the repair procedure as soon as you start your first rep. Apart from proteins your muscles require hormones to repair and promote growth.

This perfect environment is produced when the muscle is pumped. It’s the only time when the right conditions exist and the muscles are full of all the right ingredients to promote growth, this is how ‘Exercises increase muscle size strength’!

Also, and very exciting too for the bodybuilder, when you train your muscles hard, using correct form and weight, and reaching what is known as the ‘burn’, this is lactic acid build-up in the muscle, its what’s left after the muscle burns glucose or sugars, your body responds by sending out a signal for the release of…‘Growth Hormones’ (GH). This signal is a response mechanism to the damage done to the muscle fibres to start repairing straight away.

It was only ever thought that GH was produced when you where in deep sleep, but the latest research from America as clearly shown intense training and the ‘burn’ also produces a response of GH too.  So Arnold was right when he said…no pain, no gain.

‘How’ to increase muscle size naturally

So you want ‘Powerful’ shoulders, ‘Cannonball’ like arms, a chest to ‘Die’ for, and a physique to ‘Turn’ heads… Then stop dreaming, because anyone with the right knowledge, know how, and is prepared to Work hard, can realize their dreams.

Some people, because of genetics, natural ability, strength, perfect body structure, leverage, and other factors, can use any routine and make gains, win championships and/or break records. But the average person must have a well planned out routine and use a little common sense, determination, self-believe to achieve their goals.

Again, I like to keep things as simple as possible… muscle is made up of thousands of tubular like fibres that run along the length of the muscle. When you exercise hard with heavy weights, the effort courses the fibres to breakdown. You can only breakdown so many fibres, it’s impossible to breakdown all the fibres in the muscle.

The body carries out repairs to these fibres, and when ‘fully’ repaired, the fibres become slightly thicker and stronger. The more fibres you breakdown, the quicker the muscle thickness will occur, and the stronger it will become.

As you can imagine the more fibres you can breakdown during your workout, the more growth you will obtain. Weight training is often referred to as resistance training, so make sure that you ‘Never’ allow your muscles to relax during your workout. This mains putting the Resistance back into your training, by working your muscles to failure, the harder you work them within a 3 set routine to failure the more fibres you can effect, any more and you could be ‘Overtraing them’!

But a word of warning, after breaking down your muscle fibres, you must rest that muscle group, for a full 7 days before training them again, because that’s ‘How’ long it takes for muscles to recover…unless you’re on steroids that is.

This is the way your body works you can’t get around it. However, if you don’t rest the muscles after exercise your body won’t have the time it needs to totally repair these fibres.  Should you train that muscle or muscle group before this rest period is up, you run the risk of disturbing the repair of the fibres, thus undoing all the hard work of your previous workout, in effect holding at that point in time. And if you are always re-training within this time schedule, your muscles will never get stronger or bigger…ever wondered why you don’t seem to grow?

There is tons of evidence ‘how’ that shows clearly that this is the ‘Easiest way increase muscle size’!

Remember to work your muscles to failure and … Rest is King”.



There Are Many Reasons Why You Can’t ‘Build Muscle Mass’

Here are the most important three

Some people find it very difficult to Build muscle mass, but there are some common factors that seem to be common to all gyms and training venues across the world.

Let’s take a look at these 3 common factors for not building muscle mass and address their issues…

1. Knowledge…

When you first go to the gym you have no idea on how to train, so you take advice or watch those around you in the gym hoping to get a clear picture. Unfortunately, for most they end up listening too or watching someone who in fact has no idea of what they are doing’… so the watcher ends up with the wrong information.

This sadly is an all too common occurrence in most gyms…You can’t guess at this game.

In order to move forward you must learn from those in the know, fully understanding what you have learnt, then driving it forward with commitment.

2. Diets…

People go to the gym for all manner of reasons, to gain muscle mass, tone-up, lose weight, or to become fit. But regardless of the reasons, in order to achieve success in the gym you need to pay attention to your nutritional and diet requirements.

So don’t follow the diet plans you read about in the magazines.

‘Why’, because they are to general in nature… one size fits all.

A diet must be personalized to fit you, your body type, your nutritional needs, your calorie requirements, and fit around your training goals… increase muscle mass, fitness, toning, etc.

3. The bulking myth…

Today there are tens of thousands of people trying to gain weight, and many will be going through a procedure known as bulking-up’! I’m glad to report that for some this will be a very successful campaign, but for the vast majority of people training today, this procedure will be a…disaster.

So what’s the idea behind ‘bulking-up’?

It’s well-known amongst bodybuilders that in order to increase muscle mass one has to increase your calorie intake. And for a small majority with perfect genetics this procedure is great, because they don’t run the risk of increasing their body fat and can eat until the cows come home. But in reality that doesn’t describe most of the population.

So what’s wrong with increasing body fat in order to increase muscle size?

Well in theory its sound advice, because your body doesn’t divide calories equally amongst body functions. It tends to supply calories to the most important organs first, leaving little or no calories for muscle growth, to get around this problem you increase your calorie intake. But unfortunately, for most of the bodybuilding populace this leaves them with a bigger problem to solve, ‘how’ to get rid of the excessive body fat accumulated during the bulking-up period.

Now you might say…”so what”…but in a nutshell “it’s downright stupid”!

After this bulking up period comes the diet, and it’s at this stage when everything begins to go pear shaped.

Some very important information for you to understand, ‘it’s a biological fact that when reducing (dieting) body fat, you will lose muscle volume too’; they go hand-in-hand and cannot be avoided.

So the scenario goes something like this…

You put on body weight to help increase muscle size’ only to lose it again when you diet… ‘Crazy’!

There is only one way to successfully put on, and keep muscle mass, and that’s too only put on muscle mass!

To be successful in the art of bodybuilding, you need to learn and understand your own bodies nutritional and calorie needs.



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