Archive For The “Building Muscle & Strength” Category

How Much Protein Should I Eat to Gain Muscle Mass?

By |

If you want to bulk up and shape your physique into a more toned, chiseled look, you probably already know to focus on protein. A protein-rich diet is the foundation for growing your muscles and comes with the added benefit of increasing your metabolic rate to burn fat and keep even more toned and lean,…

Read more »

Simple vs Complex Carbs

By |

simple carbs vs complex carbs

There are three main macronutrients: protein, fats, and carbohydrates. These make up the basic components of any healthy diet. Sadly, conflicting studies and general misinformation have led to carbs becoming one of the most misunderstood foods in the country. Where some eat too many carbohydrates, others leave carbohydrates out of their diet entirely.   What…

Read more »

Muscle Hypertrophy 101: What is Muscle Hypertrophy Training?

By |

For any athlete or bodybuilder, getting big, powerful muscles is a goal that directly contributes to better performance and true athleticism, but muscles are more complex than we often give them credit for. The process of building muscle is known as hypertrophy, a science that relies on genetics, diet, and dozens of other factors. Let’s…

Read more »

Best Post Workout Meals For Gaining Muscle or Losing Weight

By |

After an intense workout of lifting weights and doing cardio, you need to refuel your body, but stuffing yourself with the wrong foods may just cancel out your exercise efforts. What you eat immediately after working out may be more important than any other meal, especially if you want to build muscle or lose weight….

Read more »

Best Pre-Workout Meals for Gaining Muscle or Losing Weight

By |

Food is one of the most important components of building muscle and losing weight in a safe and healthy way. While fasted cardio is effective for many athletes and bodybuilders who are focused primarily on losing weight, you might find it more beneficial to eat something prior to your workout. Eating before your workout gives…

Read more »

HIIT vs. LISS: Which Workout is Right for You?

By |

HIIT VS. LISS

You know that exercise is the foundation to good health and creating the physique you want, but wading through the variety of exercise programs can be confusing. Two popular forms of training are high-intensity interval training (HIIT) and low-intensity steady state training (LISS). While these two are on opposite ends of the spectrum, they can…

Read more »

Best Estrogen Blockers to Gain Lean Muscle Mass

By |

Good diet and thoroughly intense workouts are the foundation for building muscle, but not everyone builds muscle the same way. Some could use the helping hands of a diet supplement to build definition and lean muscle mass instead of outright size and bulk. With so many supplements in the market, making the right choice can…

Read more »

The Signs of Overtraining and How to Prevent It

By |

Bodybuilders, weightlifters, and athletes live to pump iron to increase muscle mass and definition and build their strength. The increased flow of good feeling chemicals and the characteristic muscle burn often causes many bodybuilders to go overboard with their training, exercising longer and more intensely than is usually necessary. While a little muscle soreness is…

Read more »

How to Calculate Your Macros (The Fast and Easy Way)

By |

Calculating Macros

Click Here to Download the Complete Guide   From counting calories to trying new, more intense workouts, there are a wide range of methods for losing or maintaining a healthy weight. Often, the most common problem with focusing only on calories is that it does not take into account the actual foods you eat, instead…

Read more »

What is Carb Cycling and Does It Work?

By |

Carbohydrates have a constant up-down relationship with society at large. Carbohydrates are one of the three main macronutrients and are the body’s most accessible source for energy in the form of calories. Carbohydrates can be easily turned into glucose and glycogen, which are used by varying parts of your body to fuel basic cellular processes….

Read more »

How to Gain Weight Fast: Fast Muscle Building Tips

By |

For many people, losing weight is a primary fitness goal. According to the National Institute of Health, over two-thirds of American adults are overweight or obese, and most diets, intense workouts, and supplements aim toward helping you shed pounds and lose inches off your waist.   But for some people, gaining weight is more important…

Read more »

Increase Your Strength and Muscle Growth with Epicatechin

By |

Increase Your Strength and Muscle Growth with Epicatechin

Building your muscles and developing your strength can be hard work. With hours of lifting and complex weight training on top of eating the right number of calories and hitting your macronutrient targets, it’s easy to plateau. Or, even worse, reverse your results and end up with more fat than muscle.

Read more »

The Ultimate Biceps Workouts: 7 Biceps Exercises to Build Mass

By |

One of the most prominent muscles in your upper arm, your biceps are involved with just about every arm movement, from raising your arms to bending your elbows to screwing in a light bulb. They also make your arms look massive, so here are some of the best bicep workouts for mass and definition. Wide…

Read more »

The Best Triceps Workouts: 8 Triceps Exercises You Need to Be Doing

By |

It’s easy to ignore your triceps, but building them up can make a huge differences. Aside from adding more power when you push and pull, triceps balance out the overall look of your upper arms. Here are some effective triceps workouts for mass and building tone.   Bench Dips   Place a bench behind you,…

Read more »

What Are SARMs and Are They Safe?

By |

Good workouts, a nutritious diet, and healthy sleep act as the foundation for good fitness, but many athletes, weightlifters, and gym aficionados often turn to supplements to give them an extra edge to achieve even greater results. Selective androgen receptor modulators, or SARMs, have become a popular supplement for many bodybuilders. Let’s take a closer…

Read more »

What Are the Best Hamstring Exercises?

By |

Between your quads and your calves, you have your leg workouts covered, but far too many people leave out their hamstrings. Located on the rear of your thighs, your hamstrings are crucial all your everyday movements, from running to walking to just moving your knees. Strengthening your hamstrings not only helps your legs look and…

Read more »

The Benefits of Leucine

By |

benefits of leucine

For many bodybuilders, leucine is vital. In fact, this essential amino acid (EAA) has been shown to deliver many health benefits. Now, let’s take a look at some of the key questions about leucine.

Read more »

Low Glycemic Carbs vs. High Glycemic Carbs

By |

Low Glycemic Carbs vs. High Glycemic Carbs

In the world of healthy eating, diets, and weight loss, carbohydrates are often singled out as the root cause of bad health. However, not all carbohydrates are created equal, especially when it comes to their glycemic index. Let’s take a closer look at carbohydrates and how you can choose the right carbs to fit into…

Read more »

16:8 Intermittent Fasting: Does It Work?

By |

Fasting has quickly become a popular health trend, but 16:8 intermittent fasting has gained the most traction recently for its claims of weight loss and other potential health benefits. Let’s take a closer look at intermittent fasting and figure out if it actually works.   What is Fasting?   Fasting has since been modified for…

Read more »

Do Testosterone Boosters Work?

By |

For many weightlifters, sports stars, and athletes, testosterone boosters have become a popular supplement for increasing muscle mass and strength and creating a leaner, more chiseled physique. Let’s take a closer look at testosterone, testosterone boosters, and figure out if they truly work.   What is Testosterone?   Testosterone and estrogen are your body’s two…

Read more »

Building Muscle with Isoleucine and Valine

By |

Isoleucine and valine represent two branded-chain amino acids (BCAAS) that contain structures that have been shown to impact the muscles. They commonly are found in eggs, meat and other foods that contain protein and may benefit the body in several ways.   To better understand isoleucine and valine, let’s examine both of these BCAAS and…

Read more »

Natural Ways to Increase Testosterone

By |

Natural Ways to Increase Testosterone

Testosterone is a natural chemical necessary for proper health and functions in both men and women.While it is best known for its role in puberty, testosterone is necessary for general health and wellbeing, contributing to higher energy levels, healthy bone density, muscle mass and weight.

Read more »

How to Boost Muscle Recovery

By |

  Working out naturally leads to the breakdown of muscles and protein strands called myofibrils. Damaged muscle tissues are fused and repaired, creating thicker, more abundant myofibrils, which ultimately means larger, stronger muscles. However, this process of repairing muscles requires periods of rest. While resting may not seem ideal when you want to gain strength…

Read more »

Understanding the Basics of Building Muscle and Losing Fat

By |

The process of building muscle while losing fat is known as body recomposition or recomp. While not impossible, body recomp is difficult because of caloric intake. Losing fat often means consuming fewer calories, while building muscle requires a caloric surplus.

Read more »