Muscle Building & Bodybuilding Information

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees as to whether squats should be performed all the way down or just half way. In most gyms today, a common instruction during squats, deadlifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes. Doing so will ultimately cause the destruction of your knees! I do not agree. There are certain instances where partial range of motion (ROM) is indicated, but for the most part, I teach people the full squat for the following reasons:

Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is to be equipped with the proper shoes and clothes, so our training experience can be maximized. If your trying to create a great body you need to start with clothes and shoes that will make you feel good as well as look good! {The reason behind that is if you look and feel good you will tend to be in a motivated state of mind, and in this state we build consistency, this is where results come from.}

Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.

The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.

The Role Of L-Glutamine In Building Muscle

L-glutamine remains the supplement of choice for many bodybuilders. It is a free form amino acid that can be found naturally in beans, meat, fish, poultry and dairy products. It is also an important component of protein powders and is one of the twenty non-essential amino acids found in the body.

Can Growth Hormone Boosters Enhance Muscle Growth?

Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only in injectable form but recent years have seen the development of HGH precursors and more advanced delivery systems. The most popular means of taking growth hormone boosters today include sub-lingual spray, homeopathic pills and capsules containing HGH secretagogues.

What Causes Muscle Growth?

In order for muscles to grow, three things are required:

The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains.

How Long Should You Rest Between Muscle Building Sessions?

In an earlier article we concluded that muscles must be worked to failure if an adequate hypertrophic response is to occur. Whether this involves one or more sets is irrelevant as in either scenario the muscles must be worked to failure and beyond. This causes significant microscopic damage to the muscle tissues and it is during the period of recovery that protein synthesis undertakes the repair process that results in bigger muscle fibers.

Creating An Anabolic State That Supports Muscle Growth

You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles:

Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

Increase Your Training Intensity - Training To Failure

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

More Articles from Muscle Building & Bodybuilding Information:
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Here's How Much Protein You Need to Lose Fat and Finally See Those Muscle Gains  POPSUGAR

If you want to lose fat while building or maintaining muscle mass, you'll need to do more than cut calories. Eating enough protein is key, because protein.

MAINE MOTIVATION: Lose weight, build muscle from home  Biddeford Journal Tribune

When people think about working out to lose weight, they often assume that to mean strenuous cardio and lifting weights at the gym. But, what if you aren't quite ...

Some teens who exercise to build muscle might have eating disorders  Reuters

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How To Effectively Build Muscle For Women, According To A Trainer  Women's Health

There are a number of factors that affect building muscle for women, including intensity, consistency, movements, volume, sleep, and diet. Here, trainer Hannah ...

Teens Might Develop Eating Disorders While Trying To Build Muscle, Study Suggests  International Business Times

Teenagers who see themselves as weak and small are at high risk of developing a type of eating disorder after they exercise to gain weight, according to a study ...

8 Ways to Build Muscle Faster  Fatherly

Building long-lasting muscles takes time and effort, but there are some trick and tips to build muscle fast. Here's your guide.

15 Foods to Eat if You Want a Bigger Butt  Healthline

Contrary to what many people believe, getting a bigger butt starts in the kitchen. Pairing regular exercise with a healthy diet full of glute-growing foods is one of ...

Quorn protein builds muscle better than milk protein  Science Daily

A study has found that mycoprotein, the protein-rich food source that is unique to Quorn products, stimulates post-exercise muscle building to a greater extent ...

OSU scientist expands research into muscle-wasting syndrome  KTVZ

An Oregon State University scientist has received a $2.3 million, five-year grant to build on his promising research into a debilitating muscle-wasting syndrome ...

What's Better: "Leg Days" and "Arm Days" or Full-Body Workouts? These Experts Have the Answer  POPSUGAR

It's hard not to love a good full-body workout, but you might also hear about "leg days" and "arm days," workouts that focus on certain muscle groups. Those are ...

Build Your Back Muscles With the Half-Iso Incline Row Count Up

Build back muscle with the half-iso incline row count up workout finisher, a tough pull series from Men's Health fitness director Ebenezer Samuel.

Snag This Prime Day Special On Our Fitness Guide  Men's Health

In honor of Amazon's Prime Day, shoppers can save on Men's Health "Muscle After 40" fitness guide.

Does Running Burn Muscle? No, Doctors Say — as Long as You Do These 2 Things  POPSUGAR

We know running as an excellent form of cardio — and therefore a great way to burn fat and lose weight! — but its role in building vs. burning.

Endomorph diet: Eating, exercising, and muscle gain  Medical News Today

People with the endomorph body type can gain weight quickly. For this reason, they may wish to avoid processed foods and those with a high fat *content*.

BPI Supplement Doesn't Build Muscle As Promised, Suit Says  Law360

A proposed class action filed Saturday in New York federal court claims that consumers looking to bulk up are getting shortchanged by BPI Sports LLC's dietary ...

Ariel Winter opens up about her diet and fitness routine  HOLA! USA

Ariel Winter gets candid about her diet and fitness routine. The Modern Family actress previously received backlash over her dramatic weight loss.

We Asked an Expert If Building Muscle Burns Belly Fat — Here's What He Said  POPSUGAR

There's no one perfect way to lose belly fat or body fat in general, but making nutritional changes and building muscle can help tremendously. If you're.

Weight Loss Tips: Ditch Protein Supplements, Try These Natural Sources Of Protein For Healthy Weight Loss And Muscle Gain  NDTV News

Proteins are important for weight loss and muscle gain. However, taking protein supplements from protein powders and protein shakes might not be the best ...

Fruit that can help build muscle and lose weight  The Gal Post

According to the data, which were obtained by researchers from the University of Iowa, Apple peel can be effective in the prevention of obesity and premature ...

Building muscle? This ice cream from Singapore contains more protein than a packet of soy milk  Business Insider

Business Insider - The Singapore founder first created the ice cream for his leukemia-stricken mother.. Read more at

Sanford and SD Beef Industry Council team up on Build Your Base...  AG Week

SIOUX FALLS, S.D. — Student athletes are learning how to incorporate beef into their diet through the Build Your Base with Beef program. The South Dakota ...

Mycoprotein more effective than milk protein for muscle growth, study says  Food Dive

Researchers at the University of Exeter found that mycoprotein — which is derived from a type of soil fungus — is better at supporting post-exercise muscle ...

A Lift-Run Workout Plan to Get Strong and Train for a Marathon  Men's Journal

Try this lower body- and core-focused lift-run training plan that's more challenging than the usual set of lunges and squats often prescribed to runners.

7 Top Dumbbell Arm Exercises to Build Muscle  BOXROX

Strength aquired from dumbbell arm exercises is helpful for stabilising lifts, essential for gymnastics, and important for presses, pull ups and throws.

​Six Most Popular SARMs For: Cutting, Bulking And Strength

Whether it comes to SARMs for women or men, getting familiar with these substances is the key to making informed decisions. After all, just like steroids, they are ...

Lightning Deal: TRX's Mega-Popular Workout Kit is Just $78 For The Next Hour  Gear Patrol

While it might seem like summer is halfway over, it's not too late to work on your beach body goals. The TRX Training Suspension Trainer Kit is the ideal way to ...

Houston man loses weight after winning hot-dog eating challenge at Astros game  Houston Chronicle

Eighteen hot dogs in one sitting was what did it for Amer Ismail. Ismail, 26, was challenged by a friend to eat them on Dollar Dog Night at a Houston Astros game ...

Advance Your Fitness Level Through Periodization

Stew Smith, Navy SEAL veteran and's tactical fitness expert, lays out a perfect plan for those beginning their fitness journey using Periodization and ...

Spinach supplement may increase muscle strength  Medical News Today

New research finds that a dietary supplement comprising spinach extract can significantly increase athletic performance and muscle strength.

Fifth of young men who exercise engage in 'disordered eating' to gain muscle, study finds  The Independent

A fifth of young men who exercise to gain muscle may be at risk of so-called muscularity-orientated disordered eating behaviours, a new research finds.

The Withings Body+ smart scale will keep you accountable for just $65 on Prime Day  iMore

Trying to lose some weight and keep it off for good? The Withings Body+ smart scale might be a perfect fit — and it's on sale just in time for Prime Day.

Trying To Gain Muscle Mass? There Are Supplements For That  South Florida Reporter

Thanks to the internet, the majority of society has been exposed to the internet and social media and can learn about the benefits of improving one's lifestyle.

Phil Mickelson Fasted, Lost 15 Pounds, But Is This Good?  Forbes

Phil Mickelson, seen here at the 3M Open at TPC Twin Cities on July 05, 2019, recently went through six days of consuming only water and a special coffee ...

The Difference Between a Muscle-Building Smoothie and Weight Loss Smoothie | Shape  Shape Magazine

FYI: You should tweak your smoothie ingredients to better suit your goals. Here, tips to build a muscle-building or weight loss smoothie.

This 30-Minute Dumbbell Workout Burns Fat and Builds Muscle

This 30-minute dumbbell workout from trainer Michael Piercy's Men's Health 30-Minute Shred Program uses full-body exercises to burn fat.

LETTER: Dealing with electoral stress - Opinion - PrattTribune - Pratt, KS - Pratt, KS  Pratt Tribune

To the editor: Even though the primary and general elections are many months away, the stress people are under is already observable. Stress and the ...

8 Moves You Can Do With a Chair to Smoke Your Entire Body  Bicycling

When it comes to working every part of your body, you don't need an expensive gym membership or fancy machines in your basement. Anywhere you've got a ...

5 crucial exercise lessons I learned when I cut my body fat nearly in half in 6 months without losing my muscle  INSIDER

There are a few things you need to know if you want to maintain your muscle while losing fat, not least that weight training is essential.

Creatine Supplements Health Benefits You Need To Know  Medical Daily

Creatine supplements are affordable and harmless, and they are known to improve athletic performance.

How 'Bull Work' Builds Stronger, Tougher Athletes  STACK News

It's just a good, old-fashioned tough movement, and that's the way we like it.

Leangains: The Best Intermittent Fasting for Gaining Muscle?  BarBend

Labeled as “The Birthplace of Intermittent Fasting,” we know that such titles are often exaggerated on the internet, but Leangains has a claim to the throne.

A 17th century philosopher is hurting your health  Psychology Today

Maybe you have seen the facebook meme, reading “If you don't take care of your mental health now, you will be forced to deal with physical illness later.

Gym, eat, repeat: the shocking rise of muscle dysmorphia  The Guardian

The idealised male body has become bigger, bulkier and harder to achieve. So what drives a generation of young men to the all-consuming, often dangerous ...

Ariel Winter Talks Diets, Fitness and Her New Favorite Food  E! NEWS

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This new technology promises to burn fat AND tone muscle like you’ve just done 20,000 crunches  KSTU FOX 13 Salt Lake City

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This 20-Minute P90X Workout Will Whip You Into Shape  Fatherly

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Build your own Prime Day gaming PC for $770  PC Gamer

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Ariel Winter Reveals Her Main Motivation For Going To The Gym  Just Jared Jr.

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Recycling right in Auburn  Auburn Reporter

Waste Management Recycle Corps interns on the job help us build recycling muscle memory.

Cisco builds 5G muscle with $2.8 billion acquisition  Livemint

The deal is Cisco's biggest since its $3.7 billion purchase of business performance monitoring software company AppDynamics in 20.Revenue in Cisco's ...

How Dingdong Dantes ensures his father stays healthy

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22 percent of young men engage in 'disordered eating' to bulk up  University of California

Adolescents who see themselves as puny and who exercise to gain weight may be at risk of so-called muscularity-oriented disordered eating behaviors, say ...

The very best pieces of gym equipment, according to fitness pros

According to personal trainers and gym managers, these are the best bits of gym equipment regardless of your fitness goal. There isn't a treadmill in sight.

Make Every Protein Shake a Custom-made Treat with Gainful  Men's Journal

With customized blends based on your fitness requirements, taste preferences, and dietary needs, Gainful has made protein powders personal. It's turned the ...

Camas High graduate mobilizes 'noble concept'  Camas Washougal Post Record

Kendra Horvath (far right), a student at the University of Hawaii and Camas High School alumna, poses for a picture with her G-Trainer LLC co-workers Jason ...

The Best Time To Weigh Yourself During The Day  Women's Health

The scale can be a helpful tool to track weight-loss goals for some people. But there is an ideal time of day and frequency when it comes to using one.

There are only two supplements proven to help you build muscle  Popular Science

Take a look at any weightlifting or bodybuilding forum and it's easy to feel out of the loop. People throw around advice about BCAAs and HMB and various kinds ...

No, You Don’t Have to Lift Heavy to Get Stronger

According to a new study published in The Journal of Strength & Conditioning Research, you don't have to lift super heavy in order to boost strength and gain ...

The No BS Guide to Building Lean Muscle  Healthline

Weight-bearing exercise not only helps to build muscle, but is key to building stronger bones. But if you're worried about muscles changing the body you already ...

If Your Goal Is to Sculpt Your Body and Build Muscle, This Is What You Should Do at the Gym  POPSUGAR

You've probably figured it out by now, but building muscle isn't easy, at all. In general, you're going to have to increase your daily caloric intake, making.

How Much Muscle You Can Gain In 1 Month Through Strength Training  Men's Health

If you're lifting weights to gain muscle, you should know how much mass you can expect to add, and when. Hint: You'll need hard work, good genetics, and ...

Workouts for each fitness goal, from weight loss to finding your abs  USA TODAY

Congratulations, you've made it to the gym, but now what? There are so many workout programs out there, how do you know which one to do?

How to build muscle on a vegan diet  Popular Science

When articles proclaim that "veganism is growing in popularity," it's not just because Instagram and Youtube makes it feel that way. It's because veganism is, ...

How to build muscle with Apple Watch  Cult of Mac

If you want to build bigger muscles, your Apple Watch can help. But you'll need to use third-party apps instead of the built in Activity app.

How to Build Muscle in 2019: A Complete New Year's Resolution Guide  GQ

Wondering how to build muscle in 2019? These five expert-approved tips will have you on your way to getting in the chiseled shape you're chasing.

Build Muscle With Running | Your Complete Guide  Men's health UK

As the guys hogging the squat rack are wont to tell you, the only way to score a growth hormone (GH) spike – the stuff that tells your muscles to grow and fat to ...

Want to Build Muscle? Here's Exactly What — and When — You Should Eat After a Workout  POPSUGAR

When it comes to building muscle, workouts are definitely a priority. You're not going to get stronger unless you work your muscles, and doing strength.

How Men Can Use Bulking to Gain Weight for More Muscle  Men's Health

Two experts discuss how men can gain weight quickly by bulking, which describes a nutrition plan that requires a large caloric surplus.

How to Build Muscle for Performance and Aesthetics  BOXROX

Learn how to build muscle: what to eat, how to train and how to recover. Time to transform your body and improve your performance.

How To Build Muscle: Use This Gym Training Plan  Coach

Try this two-week block of muscle-building workouts to pack on lean mass and add extra size to specific areas.

What are the best muscle-building supplements?  Medical News Today

There is evidence that some beneficial muscle-building supplements include protein, creatine, and caffeine. The best choice depends on a person's needs.

Muscle Food: 23 of the Best  Men's health UK

Striking the right balance between protein, carbs and fats is muscle food 101, but less familiar is the influence of nutrient partitioning – how your body decides ...

Learn To Use Cheat Reps To Build Muscle and Strength  Men's Health

There's a time and a place to ditch perfect form in the gym. Learning how and when to do that can help you build more muscle and break through plateaus.

Here's How the Keto Diet Affects Your Ability to Build Muscle  Men's Health

Many people like to argue that the ketogenic diet is an efficient way to build muscle. Your strength will skyrocket, they posit, and you'll feel less sore and recover ...

13 Moves That Let You Build Muscle Without Weights  Healthline

Whether you work out at home or want to give the dumbbells a rest, we've put together a list of 13 body-burning moves that require no weights or equipment.

We Asked Trainers If You Need to Lift Heavy to Build Muscle — Here's What They Said  POPSUGAR

There are a lot of perks that come with lifting weights, such as an increase in bone mass and lean muscle mass, a reduction in body fat, improved.

Cardio Burns Fat but May Be "Detrimental to Your Muscle Gaining," According to an Expert  POPSUGAR

Cardio has become synonymous with burning fat and losing weight, and strength training has become synonymous with building muscle and getting lean.

Muscle Up! 7 Effective Tips for Gaining Muscle Quickly  Times Square Chronicles

Being unhappy with your body is nothing new: less than 30% of both men and women are satisfied with their body image. There is nothing worse than being ...

This Is How Many Hours of Sleep You Need to Build Muscle, According to an Expert  POPSUGAR

In order to build muscle, you've got to strength train; make sure you're eating enough carbs, protein, and fat; and be consistent with your training. Another.

Bicep Exercises | The 10 Best for Building Muscle  Men's health UK

The 10 best bicep moves that will build muscle and develop larger arms.

Which Is Better For Building Muscle: Eating Before or After a Workout? We Asked an Expert  POPSUGAR

You know food is essential to unlocking those gains — you need fuel to power through your workouts and adequate nutrition to repair your muscles once.

If You're Trying to Build Muscle, You Should Be Eating a Lot of Carbs — Here's Why  POPSUGAR

Building muscle requires a diligent effort of strength training (such as weightlifting) and dialing in your diet. And while eating plenty of protein is important ...

What Is Hypertrophy? How Muscle Hypertrophy Helps Build Size.  Men's Health

Hypertrophy is more than just bro-science. Learn more about the real science and how to use strength training principles to grow bigger, stronger muscles.

Trying to Lose Fat? This Is How Many Carbs You Need to Eat Each Day, According to a Dietitian  POPSUGAR

Weightlifting is a proven form of exercise that can help you burn fat and build lean muscle mass, but it's just one part of the equation. You've also got to fuel your ...

The best way to build muscle? You’ll have to crunch the meathead math  The Globe and Mail

Building muscle is a numbers game. Thankfully, you don't need a degree in exercise science to excel at this game, just a basic understanding of a branch of ...

If Your Goal Is to Burn Fat and Build Muscle, an Expert Says to Do This While Lifting Weights  POPSUGAR

Getting stronger and building muscle is more complex than just grabbing a pair of dumbbells and doing the first five exercises that come to mind. In order to build ...

The Triceps Pressdown Arms Workout Uses Tension to Build Muscle

This tall kneeling triceps pushdown arm workout from Men's Health fitness director Ebenezer Samuel builds time under tension to spark strength and muscle ...

How to lose weight in 10 months like this guy who lost 39 kg and got ripped  GQ India - What a man's got to do

Find out how to lose weight in 10 months like this guy who lost 39 kgs and got abs. Read about his weight loss journey & all the tips one can follow to get fit.

The Macronutrient You Should Be Eating More of to Build Muscle (Hint: It's Not Protein)  POPSUGAR

You've probably heard that eating plenty of protein is key to building lean muscle and generating strength. And while it's important to eat enough of this.

How to Build Strength - A Year of Living Better Guides  New York Times

You don't have to lift like a bodybuilder (or look like one) to benefit from resistance training. And the best part is that it's never too late to get started.

New FDA-Approved Treatment Could Build Muscle, Burn Fat  NBC4 Washington

EmSculpt is a new FDA-approved treatment that doctors claim gives you the equivalent of 20000 sit-ups in 30 minutes. The catch? You could spend $1000 each ...

Muscle-building protein shakes may threaten health  Medical News Today

A recent study in mice warns that 'overloading' on the amino acids that popular protein shakes contain may lead to health problems and shorten lifespan.

Men Over 40 Should Try This 5-Day Workout Plan to Build Muscle  Men's Health

This challenging workout plan for men over 40 years old comes from the Men's Health Muscle After 40 book, which is designed to help older guys stay fit and ...

Bodybuilding Meal Plan: What to Eat, What to Avoid  Healthline

Bodybuilding is centered around building your body's muscles through weightlifting and nutrition. This article explains what to eat and avoid on a bodybuilding ...

An Expert Says Not to Make This Nutritional Mistake If You're Trying to Build Muscle  POPSUGAR

In order to lower your body fat percentage and build muscle, you're going to have to do more than hit the weights. Strength training is essential, but if you aren't ...

If You Want to Shed Fat and Build Muscle, a Dietitian Recommends These 6 Foods  POPSUGAR

It's no secret that diet is crucial to most fitness goals, whether you're looking to burn fat, gain muscle, or both. "Abs are made in the kitchen,"

Lose Fat and Build Muscle by Adding These 2 Things to Your Workout Routine  POPSUGAR

Trying to lose body fat while building lean muscle is going to take time and consistency. Most importantly, it's going to take the right style of training.

How to Build Muscle and Strength: The 5 x 5 Program  BOXROX

Learn how to build muscle and strength with this series of articles from BOXROX, First up is the 5 x 5 Program. Get ready for gains!

How One 20 Year Old Achieved a 12-Pound Muscle Gain Without Putting on Fat

Here's how Jenner Simmonds, 20, hacked his skinny frame to add 12 pounds of muscle and go from scrawny to brawny, with an assist from his trainer and ...

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