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In order to build muscle in an effective manner, you need to use free weights. This is because you are actually able to lift the heaviest weights using barbells. This enables you to gain more muscle because you are straining yourself more. This does not however mean that you need to stress your body into breaking down. It means that straining your muscles is good for them as they are able to build resistance as they heal which makes them stronger and even bigger than before. With the use of barbells, you are assured of safety because they facilitate natural movement. Your movements are fluid and they do not force your body into movements and patterns which are not natural. In addition, you are able to perform a wide variety of exercises with the barbells which helps to break the monotony and keep you not only motivated, but focused as well. The proper execution of barbell squats enables you to gain huge amounts of muscle on your body and they have been proven to be the most essentia...

The chest is made up of 2 muscle groups, the Pectoralis Major and the Pectoralis Minor. However, when it comes to chest workouts and developing chest muscle, you don't really have to worry about the minor muscle group. It sits under the major pec muscle mass, and although it develops as you workout, and helps you build strength, it doesn't really contribute to the overall size and more importantly the look or mass of your chest. What's more important is that you focus on the fact the Pectoralis Major muscle is worked as if it is 3 separate muscle groups. This means that the best chest workout will include an upper, middle and lower chest exercises to develop all portions of the chest muscle mass. Working these 3 separate areas of the chest is mainly achieved by changing the angle at which you carry out the various chest workout routines. For your upper chest incline the bench to an angle no greater than 45 degrees. For the lower chest, lower the head of the bench to a si...

Whey protein is usually the first choice for those involved in rigorous workouts. However, whey has a larger role to play in terms of health benefits. These uses go easily unnoticed as whey is enshrouded with its fame to assist in muscle mass. In this article, let us uncover the 7 other health benefits of whey protein. Weight Management Whey protein is often used as a meal replacement. It takes a little longer while to digest than other proteins. The more it stays in the stomach, better it helps reduce food cravings. Stomach does not empty easily. This prompts you to lower your calorie intake. Whey also speeds up the metabolic activity. Storehouse of Amino Acids Even though proteins are known to contain amino acids, every protein may not be as efficient as whey. Whey protein is made up of all the 9 essential amino acids. These are the amino acids that cannot be obtained from dietary sources. This is why whey may even be considered as the best amino acid provider. The Power of BCAAs...

Muscle hypertrophy, it sounds like an avoidable disorder, but it's exactly what you want to achieve when you implement resistance training into your workouts. Hypertrophy is the increase in mass and girth of your existing muscle cells. It is a complex process activated by catalysts including: resistance of force, intensity, duration and frequency of workouts and the recovery period after workouts. During and after training sessions your muscles undergo the beginnings of growth but must also have time for recuperation, otherwise you experience muscle weakening from overuse. Growth prompting changes to your muscle tissue is triggered during your workout within two to four hours and continues for up to 24 hours. The length of time muscle growth sustains depends on the training session intensity, duration and trauma caused to the muscle cells. Essentially, during your workout the muscle cell organelles are subject to slight tears, which activate surrounding muscle cells outside of th...

It's weird I know, but it is a genuine scientific fact, (and not a well-known one). According to the science and research that fat can burn calories; it is estimated that one pound of fat burns two calories per day. So is the solution to gain weight to burn more calories? Of course not, but it's interesting to know anyway. So what about Muscle? How much Calories does that Burn? Medical experts aren't very clear on how much muscle burn calories exactly, but it is calculated to burn between 5-6 calories per day. When you stop and think about it... it's like a drop in the ocean! Continue reading, and you'll realize that muscle doesn't really increase our metabolisms as you may have thought it would (or should for that matter). Adding and Subtracting A simple example would be that if you lost 20 pounds of pure fat; you'd be burning 40 less calories per day, right? And if you gained 10 pounds of pure muscle; you'd be burning 60 more calories per day. So aft...

The Evident Struggle to Lose Body Fat A friend of mine told me that now that he was in his late thirties, he couldn't lose any weight. He said that he went on a strict diet of eating nothing but chicken breasts and salads, as well as drinking green tea and mineral water. And after the first two weeks were over, he just gave up, because he only lost 1 pound. "At the rate that I'm going", he said, "It'll take me over a year for me to lose the 30 pounds of weight that's been bothering me". But if only he had kept to his diet... Whenever I give advice about dieting, I always tell them that "the first 2 weeks are like a runway..." And once you've reached the end of the runway (after 2 weeks) your body will adjust, and switch into "fat burning mode". Your body will in "fat storing mode" if you don't exercise regularly. And also... your body needs to be in a "semi-fasted" state (which is basically eating less...

Building muscle is a great way to condition yourself for sports and to create a healthier, happier body. However, building muscle fast is a goal that many people feel under great pressure to complete. This can lead them to doing unhealthy things with their bodies, such as using steroids or lifting too much weight and damaging their muscles. It's okay to want to build up muscles but doing so too fast isn't worth the problems it can cause. Sports often demand players to be as strong as possible. This is especially true of sports like football and weight lifting. Using steroids can seem like a quick and easy way to build muscles. However, the quick gain of muscles isn't worth the harm that steroids do to your body. Here is a quick list of problems caused by anabolic steroids. Effects on the Brain Anabolic steroids can cause adverse mood swings. This is because they are a synthetic version of a natural hormone in the body that causes people to become aggressive when necessa...