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5 Ways to Get Shredded for Summer

It may not feel like it, but summer will soon be upon us. This means ample opportunity to walk around with your shirt off and impress everyone. But right now that may not be such an appealing idea. One thing that winter always provides is a few extra inches around the waist, and a determination that you’ll be ripped by summer. But how do you go about getting shredded between now and the end of spring? Well this article will help you get there. We are going to look at five ways to get shredded this summer. Tip #1: Take stock of your current situation Before making any plans you really should take a good look at where you are currently at physique and fitness wise . If you are borderline obese and haven’t run 100m since high school then jumping into a 5 times per week crossfit program is probably not going to lead to good results! But even if you are in decent shape, you will still get huge benefits from assessing yo...
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Cheapest Sources of Protein – Build Muscle on a Budget

Protein is probably the most important aspect of muscle building, yes even more important than exercise selection, genetic potential, or how often you train. If you’re not getting enough protein then you won’t be able to build muscle . It’s as simple as that. But you know what? Not everybody is super rich. We don’t all walk around eating $30 steaks for breakfast (partly because you should never walk and eat – it’s a choking hazard). Nor can we all afford fresh venison steaks, or ostrich meat, or whatever else you see on so many food plans. Luckily this article is going to provide you with 12 high protein foods that are affordable for the common man (or woman). Each food item is high in protein, and contains a decent protein to calorie ratio. This means that it’s high in protein without also being high in fat and carbs. For this reason peanut butter is not on the list. 100g of peanut butter might contain 25g of protein, but it also contains 50g of fat, and 20g of ca...
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How much protein do you really need for muscle growth?

Protein is probably the most important part of diet for bodybuilders. Yeah vegetables and carbohydrates, and “ healthy ” fats are also important but it’s protein that can decide whether you build big muscles or stay small forever. But how much protein should you be taking? Most Bro Bodybuilders don’t worry about this, they just eat as much protein as they can get their hands on, while drinking 5 protein shakes per day. It may work for them because protein will a) fill you up more than any other macro – making it difficult to overeat, and b) protein raises your metabolism more than any other macro – due to it being the most difficult for the body to break down. But aren’t there issues with overeating protein? Many people will tell you that too much protein can damage your kidneys, plus if you are following a calorie controlled diet, then wouldn’t too much protein lead to fat gain ? In this article we will attempt to answer these questions, before giving you an ...
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Natural Testosterone Boosters: The Ultimate Guide

What is testosterone and what benefits does this hormone offer? If your testosterone levels are low then you will struggle to build muscle , and will likely be susceptible to fat gain. Is there a solution? There are many different ways to boost your testosterone levels naturally including the use of supplements, like those we’ve compared in our best testosterone boosters article, as well as diet, exercise and lifestyle choices. To boost your natural testosterone levels I would recommend that you continue reading. Contents [hide] 1 What is Testosterone? 2 What are Hormones? 3 Symptoms of Low Testosterone 4 Why do Testosterone levels fall? 5 What are Normal Testosterone Levels? 6 Benefits of Normal Testosterone Levels 7 Boosting Testosterone Through Diet 8 Exercise Tips to Boost Testosterone 9 Lifestyle Changes for Low Testosterone 10 Our Final Testosterone Boosting Tip What is Testosterone? Testosterone is a male sex hormone, produced in the testicle...
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Bodybuilding Workouts for Mass

If you are looking to pack on some hard core muscle , then choosing the best work out to suite your training needs and goals should be top of your agenda (don’t forget that a diet plan also has an important part to play). There is a huge variety of work out available so you need to have a baseline knowledge of the factors that contribute to you gaining some serious muscle mass . A work out program that incorporates all of the principles will add to the success of your training schedule. Let’s briefly discuss some of the popular work out structures and give you a sample work out to try. This strategy will give you the option of tailoring any of the work outs to match your unique training needs. Are you ready? The 5 x 5 Set Up The 5 x 5 training plan is very popular amongst bodybuilders who are pursuing large gains in strength and muscle mass . It is simple to follow – you execute three exercises that focus on the main muscle groups, these incorporate both lower and upper...
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Stronglifts 5×5 for Muscle and Strength

If you are trying to build muscle and strength and are looking for a program that can help you with these gains then no doubt you have heard about the Stronglifts 5×5 program. This program claims to be the simplest and most effective way to get stronger and to build muscle while burning fat, but how does it work though, and is it really as effective as it is claimed to be? History of Stronglifts 5×5 Lifting 5 sets of 5 reps is not a new concept, as it was originally conceived by Reg Park in the 1960s, who created a similar program. His program used a variety of different exercises, but did include the ‘ big three ’ (the squat, bench press and deadlift). A while later, in 1976, Bill Starr simplified this program , cutting it back to the ‘ big three ’, along with other full body movements like the power clean and overhead press. Stronglifts 5×5 took this program, replaced a few of the exercises and the newly evolved program is what we see today. How to perform Stronglifts ...
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How Many Reps for Optimum Muscle Growth?

There are two main reasons why people go to the gym, to lose weight or to build muscle (either strength or size). In this article we will be concentrating on the latter. Building muscle is a complicated subject, and there is a lot of advice thrown about on the internet and in gyms. There are diet considerations, sleep, recovery, exercise selection, age, gender, and hormonal issues, time management, programming, and hundreds of other factors that can influence muscle growth . This article is going to look at rep ranges. A really interesting subject, that always brings a great deal of debate between fitness experts and amateurs. We will take a look at the differences between strength and hypertrophy, the optimal rep range for strength, the optimal rep range for hypertrophy, the optimal rep range for muscular endurance, other considerations (outlined above) and hopefully by the end of the article you will have a great idea of what it is you need to do. Strength Vs Hyp...
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Are High Reps or Heavy Weights Best for Building Muscle?

Before we get into anything let’s be clear what we mean by building muscle, we are talking about increasing the muscle size (hypertrophy) not increasing strength. If you are completely new to lifting then you can expect both to occur, but the more experienced among you should be prioritising one over the other. That doesn’t mean you won’t get stronger while also increasing size, it just means that you won’t get optimal strength while training for size. Training for Hypertrophy We’re going to keep this article brief and to the point, which means that we can’t spend hours discussing the minutiae of every aspect of hypertrophy. We’re going for broad strokes here. One of the most important factors in hypertrophy is time under tension, it is here that muscle fibres are broken down, and muscle damage occurs. While muscle damage can sound like a bad thing, it is actually exactly what is needed for hypertrophy to occur. Time under tension is a measure of how long the mus...
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D-BAL Review – Boost strength and muscle mass

D-Bal is one of the various products offered by Crazy Bulk. It is claimed that using this product can significantly boost your strength and muscle mass naturally . Lets see how D-Bal works and whether it is worth buying? Contents [hide] 1 How does D-Bal work? 2 Benefits of D-Bal 3 Ingredients of D-Bal 4 Is D-Bal safe to use? 5 D-Bal compared to steroids and prohormones 6 Crazy Bulk results 7 How to take D-Bal? 8 Is D-Bal recommended? 9 Where to buy D-Bal? 10 Is D-Bal suitable for stacking? How does D-Bal work? The unique formula found in D-Bal imitates the steroid Methandrostenolone, which creates an active anabolic environment that also boosts Nitrogen retention in your muscle tissue . This results in improved protein synthesis, improved muscle size and strength. Benefits of D-Bal The following benefits can be experienced through your use of D-Bal: Improved muscle endurance and strength Fas...
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Ganabol: How Does it Work? Benefits & Side Effects

Ganabol is one of the more commonly used steroids, used especially by those who are new to bodybuilding and steroid use. This steroid is actually the trade name for Boldenone, and is similar to Dianabol (Dbol) in chemical structure. Lets look more closely at this steroid to see how it works, what benefits it offers, as well as any potential side effects we need to be made aware of. Contents [hide] 1 History of Ganabol 2 How does Ganabol work? 3 Benefits of Ganabol 4 Potential Side Effects of Ganabol 5 Ganabol FAQs 6 Would we recommend Ganabol? 7 Safe Alternative to Ganabol History of Ganabol Ganabol or should I say Equipoise was created in the 1950s as an attempt to create a long-lasting injectable version of Dianabol. Originally this drug was for use for cattle and horses, but due to its performance enhancing ability quickly became popular with humans. During the 1960s and 1970s this steroid was used clinically under the brand name Parenabol, but by ...
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5 Ways to Get Shredded for Summer

5 Ways to Get Shredded for Summer It may not feel like it, but summer will soon be upon us. This means ample opportunity to walk around with your shirt off and impress everyone. But right now that may not be such an appealing idea. One thing that winter always provides is a few extra inches around the waist, and a determination that you’ll be ripped by summer. But how do you go about getting shredded between now and the end of spring? Well this article will help you get there. We are going to look at five ways to get shredded this summer. Tip #1: Take stock of your current situation Before making any plans you really should take a good look at where you are currently at physique and fitness wise . If you are borderline obese and haven’t run 100m since high school then jumping into a 5 times per week crossfit prog...
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How Can A Skinny Guy Get Bigger Arms?

How Can A Skinny Guy Get Bigger Arms? Whether you are overweight or underweight you will want to improve your physique . It’s a shame that so few people understand the struggles of skinny guys. It’s also understandable, the bloke who just has to look at a slice of cake to gain 10lbs (or so he claims) will always struggle to sympathise with his friend who eats pizza three times per day and still has visible abs. But being skinny definitely has its own frustrations, particularly when it comes to building muscle. Of all the muscles men think they want bigger, the biceps are king . Shortly followed by triceps. But if you’re naturally skinny they can be really hard to train. The purpose of this article is to teach skinny guys exactly how to get bigger arms. Tip #1: Diet is key Most skinny guys say that they are eating enough, and that diet isn’t the problem. It’s their metabolism that is the issue. But if they actually trac...
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Beginner Body Weight Workout: Lose Weight, Build Muscle ANYWHERE!

So you want to get in shape, but you have no gym membership and don’t know what to do.  Ruh roh… That’s fine, you don’t need one to get in great shape! You can work out anywhere, like me in the photo above, doing push-ups on a cliff in South Africa. Because why not! Commercial gyms are tough places to work out anyways: They’re home to pushy salesman, intimidating jacked dudes grunting into a mirror, and other members that aren’t very welcoming. Luckily, you can burn fat, build muscle, and get a great workout using just your body weight – no gym required. Cardio can actually be one of the least efficient methods of burning calories (which I explain below).  Why not give bodyweight training a try and be more efficient with your time? We know starting with this stuff can be intimidating, which is why we’ve built a 7-level, no-gym required, bodyweight training system (with boss battles, workout plans, HD-video demonstrations, a nutrition and mindset roadmap...
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