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Recent Bodybuilding Articles

How To Gain Weight

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With the emphasis in society today so heavily focused on weight loss, there are much fewer resources for those looking to gain weight. That doesn't mean it can't be done. In fact the methods are simple if you follow along with the tips we give you in this article you will be on your way to gaining weight the right way. On your way to gaining serious muscle mass. Weight gain is a product of what you eat and what calories you burn every day. It is as simple as that. How you gain your weight though can be complicated.

In order to gain weight you need to consume more calories than you burn. This becomes more and more difficult the more you participate in a rigorous lifting routine. You lift so hard to gain muscle mass, mean while you are often burning the very calories that you need to gain that mass. In order to provide your body with the fuel that it needs for serious weight gain and muscle mass you can use a simple formula as your starting point. Take your own weight and multiply it by 18. 200-pounds, you're eating 3600 calories a day.

This can be difficult to do. It's not hard to eat 3600 calories a day. Some of the drinks you can get at your local coffee shop will get you half way there before you've even started your day. But that kind of diet isn't going to get you the kind of muscle mass gains that you are looking for. In order to get healthy weight gain you need to get your calories from a good source. This often means that you need to eat four, five, or even six meals a day rather than the traditional three.

Sometimes there just isn't enough time in the day to consume six meals, get your lifting in, and live your life. We can't change lifting and we'll leave your life up to you, but for the meals, you can always turn to a healthy meal replacement shake to quickly take in those missing calories. This is also a good option if you get all the meals in but the healthy food you are eating just doesn't pack all that calories that you need.

Another thing that can benefit your weight gain and muscle mass is dietary supplements. Supplements containing specific amino acid blends, such as creatine and glutamine have shown some benefit in gaining muscle mass.

The last aspect of weight gain, and this is the most important one, is lifting. There is no substitute, no short cut, no easy way around the fact that you will need to lift heavy weights in order to gain muscle mass. A standard workout routine consists of moderate weight being lifted 10-15 times per set. Any one exercise can have from 4-6 sets. In order to gain muscle mass, you need to drastically increase the weight and change your routine to do 3-4 sets of 6-8 reps. Make sure that you are getting the most out of the time that you spend lifting. Check out our articles on compound exercises vs. isolation exercises as well as free weights vs. machine weights. There you'll find tips for getting the most muscle gains out of the time you spend in the gym.

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Picking The Best Protein Bar

protein bar

Protein bars are an important tool for the bodybuilder. A good protein bar is a convenient way to get that much needed protein in between meals or on the road. The supplement market has been inundated with protein bar choices. The hard part for the average bodybuilder is sorting through all the choices and figuring out which is the best choice for them.

Most protein bars have certain aspects in common. They have all three of the major macronutrients in them; fats, protein, and carbohydrates. The variable factor is how much of each is contained in the bar. All the bars contain calories, as well. The amount can vary from 100 to 700 or more calories. Finally, all bars are marketed by companies trying to make money, therefore they will all claim to be the best on the market.

When looking for the best bar for your needs, it is important to understand your needs. Most bodybuilders fall into one of three categories. Some lifters need a lot of additional calories to offset a very fast metabolism. Other bodybuilders may need to limit the total calories to lose body fat. The third group is strictly looking to increase overall protein intake, without a lot of extra calories or other nutrients.

The protein bars vary widely by nutrient content and calories. Some bars are designed for the bodybuilder looking to control overall calorie intake. They are made with fewer calories and usually have fewer carbohydrates and fats. The protein intake may be lower, as well. There are some good bars with fiber and complex carbohydrates, limited fat, and a higher protein content that still keep the total calorie level below 250. These bars generally are not as sweet as others, and usually do not come in as many flavors.

Some protein bars have a great ratio of nutrients within a moderate calorie bar. They have an adequate amount of fats and carbohydrates along with a good protein amount. These bars often parallel the nutrient breakdown of the normal diet. These bars are so complete they can serve as a meal, when needed. These bars usually run around 300 to 500 calories.

Other bars may have more calories due to increased carbohydrates and fats. The fats give the bar a better consistency and the carbohydrates make the flavor better. Some of these bars come in extravagant flavors like Strawberry Smoothie, Mint Chocolate Chip, or Cookie Dough. They generally have calorie counts above 300, with some over 700 calories. The best high calorie protein bars get their calories from complex carbohydrates, some fats, and protein, with only enough sugar to flavor the bar.

A bodybuilder who needs extra calories may find the higher calorie protein bar convenient in this quest. Eating a protein bar between meals to increase calories may help boost muscular gains. It makes an easy way to get those extra calories. The bodybuilder who is looking to reduce overall caloric intake may use a complete protein bar to replace a meal or two during the day. This will ensure adequate nutrients without the extra calories often consumed in a regular meal. The bodybuilder who is simply looking to increase protein intake may seek a bar with very few carbohydrates and fats, and lower caloric content. This allows the bodybuilder to increase total protein without increasing overall caloric intake by a lot.

When searching for the best protein bar it is important to know your needs and how the right bar can feed that need. Whether you are trying to bulk up or get ripped the protein bar can be a great tool. Finding a bar that is low in simple carbohydrates and high in protein, and balanced in overall nutrients, will take you a long way toward your goal of developing the best physique possible.

My favorite protein bars are Detour bars because of the taste and high amount of protein (30 grams per bar). Luckily I have a GNC close to me that sells them for $24 for 12.

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Top Foods That Build Muscle

So what are some of the best foods that build muscle and lose weight?  When looking to build muscle a good ratio of carbs to protein to fat would be around 40% 40% 20%. Remember these are quality fats and complex carbohydrates.

The most important building blocks for building muscles is protein. Protein is used to repair the damage done by resistance or weight training. So to build muscle you need protein. See some of the top choices for protein below.

protein chicken

Top protein choices
  • Chicken Breast
  • Turkey Breast
  • Tuna
  • Cottage Cheese
  • Egg Whites
  • Salmon
  • Lean Beef
  • Whey Protein

carbs potato

Carbohydrates are what give the body energy and fuel to workout. See some of the complex carbohydrates below:

Top Carb Choices
  • Brown Rice
  • Baked Potatoes
  • Whole Wheat Pasta
  • Sweet Potatoes
  • Bagels
  • Oatmeal
  • Fat Free Yogurt
  • Beans


  • Broccoli
  • Green Beans
  • Cauliflower
  • Asparagus
  • Peas
  • Carrots
  • Spinach

olive oil fat

When you think of building muscle or being fit you tend to think that you should avoid fat altogether. This is not true. Fats are a necessary component to sustain the metabolic functions of humans. See some of the top carb choices below.

Top Fat Choices
  • Avocado
  • Olive Oil
  • Natural Peanut Butter
  • Nuts
  • Flax Seed Oil
  • Fish Oil

So the next time you go to the grocery store, be sure you stock your cart full of the best foods that build muscle.

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Top Dumbbell Bodybuilding Exercises

dumbbell exercises

Dumbbells are often the forgotten tool in bodybuilding. With the advent of machines, the popularity of dumbbells declined. The problem with that is the reduction in stabilizing muscle involvement. The muscles that stabilize the joints during a free weight lift are often taken out of the exercise during a machine exercise.

When training to build muscle many of the exercises are the same whether you use barbells, dumbbells, kettle bells, machines, or any other equipment. When developing the chest and shoulders you need to use pressing motions. The back requires lots of pulling motions from different angles. The arms can really be developed using dumbbells. Many people forget about the potential for some great leg work using dumbbells, as well.

Since they are often forgotten, let’s start with the legs. Squatting with dumbbells adds an extra degree of comfort because the weights can be held in a position that fits your body. The weights can be held at the shoulders, in tight to the chest, or hanging down at the sides. The position of the weights also allows for a more natural body position during the lift. Avoid the temptation to lean forward or look down because it can cause back injury just as it does in regular squats. Stiff-legged dead lifts are also a great leg exercise with the dumbbells. Heel raises can be done for the calves. One of the best all around leg shaping exercises is the lunge and dumbbells are ideal for performing this exercise.

Moving up the body to the abdominals and obliques, dumbbells can be used to sculpt this area, as well. Crunches with dumbbells for resistance are great for a change up. The resistance lowers the number of repetitions needed to get a great pump. Side bends holding one dumbbell or twists with the dumbbells out in front are also great for the obliques. Good mornings with the weights held in front are a great way to work the lower back area. These are done in a bowing motion, as if greeting someone good morning.

Moving farther up still, to the chest, we find many more dumbbell exercises. Dumbbell bench presses call a lot more support muscles into play than the regular bench press. It also allows for more involvement from the inner attachment. These can be done from the flat, incline, or decline positions. Dumbbell flys, again from any of the angles, are great for overall chest development. Dumbbell pullovers, done from a lying position, will bring all the attachments into play.

Now, the shoulders are another area that dumbbells are commonly used for. Dumbbell overhead presses really hit the meat of the shoulder. Dumbbell lateral raises done standing, or bent over for the rear deltoids, are great for shaping and sculpting. Using dumbbells for upright rowing motions can take some of the stress of the wrists and make the exercise more effective. Shrugging exercises with the dumbbells will place the shoulder in a more natural alignment and may reduce some of the stress on the rotator cuff muscles.

Okay, finally we are at the back. The king of back exercises would have to be the deadlift. And, the deadlift can be performed with dumbbells. Mind you, the weight may be reduced, but the strict form that can be adhered to with dumbbells can make this exercise tough. The weight can be held closer to the body and a straighter back can be accomplished with dumbbells. Bent over one-arm rowing can be done with dumbbells also, to help develop the sweep of the lats. Two arm rowing, from a bent-over position or lying face down on a high bench, is great for developing the thickness and lines of the upper back.

When planning your training routine don’t forget the value of dumbbells. They really call the supporting muscles into play and allow for a great range of motion. They can be used for bulking, as well as shaping, exercises. Most exercises can be adapted to dumbbells. So don’t be a dumbbell, use dumbbells in your training.

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Health Facts On Green Tea

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Green tea has received a lot of press lately. It has moved from the fields of the Far East to the world market. It has been used for medicinal purposes for thousands of years. The Western culture has begun to recognize many of these herbal remedies and their value in medicine. Due to the late stage involvement of the scientific world, research is behind on these remedies. However, real world (anecdotal) evidence supports many of the claims of these herbal treatments.

Green tea has enjoyed a recent surge in popularity due to some of the claims about its health benefits. Many of the health claims are based on historical claims and anecdotal uses. Some others have some scientific backing. Unfortunately, since research on herbal medicine has been lagging behind there may not be as many studies to verify the claims. The promising fact is that green tea has not shown any major side effects from its use, even over the long term.

Green tea has been shown to have the following health benefits:
  • Anti-cancer benefits: The antioxidant epigallocatechin gallate (EGCG) has been shown to help prevent a range of cancers.
  • Increasing metabolic rate: Green tea contains caffeine and catechin polyphenols that help increase thermogenesis. It may also help with fat oxidation, which will help reduce body fat stores, as well as, increasing endurance.
  • Increasing insulin sensitivity: Green tea has been shown to increase the body’s own affinity for insulin, especially in those who may have a slight insensitivity developing. This may also lead to a reduction in the chance of developing diabetes.
  • Increased mental acuity and focus: A combination of factors may help increase the ability to focus and cut down on age related degenerative diseases that affect the neurological system.

Green tea has been used for combating many conditions and preventing many others. The following list shows some of the current uses for green tea.

Those uses with no, or little, scientific research yet:
  • Preventing Alzheimer’s and Parkinson’s
  • Treatment for cancer
  • Treating multiple sclerosis
  • Reducing LDL and increasing HDL
Those with scientific backing (or solid real world backing):
  • As a diet aid, to increase metabolism
  • Improving cardiovascular health
  • Improving insulin sensitivity
  • Reducing free radical damage
  • Increasing mental acuity and focus
Whether enjoyed as a tea or taken in capsule form, green tea has some very promising health promoting benefits. The research continues on this herbal compound and more studies are being conducted every day. The results of the previous studies show that this is a good supplement for promoting overall health, as are many teas. It may or may not have all the benefits made by marketing claims, but it does promise to be a valuable tool in overall health.

The caffeine content helps increase energy without some of the negative effects associated with coffee. Green tea has no side effects, outside those associated with caffeine, and the potential benefits are numerous. Can you afford not to give it a try?

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How To Strengthen The Forearms

Forearm muscles account for approximately thirty-three percent of arm mass. They are indirectly stimulated with "straight-bar" exercises that work the biceps, triceps and back. However, it is helpful to occasionally use exercises that isolate the forearms for direct stimulation.

Strong forearms are particularly useful in injury prevention, sport specificity and grip strength. Research has shown that an effective strength & conditioning program can improve maximal force and power production, reduce the incidence of injuries and contribute to faster recovery times (Cockram & Tolley, 1997).

Reducing Injuries Resulting From Under Trained Forearms

Weak forearm muscles increase susceptibility to overuse injuries. For example, tennis elbow or lateral epicondylitis is a painful inflammation resulting from a lesion primarily at the muscle-extensor carpi radialis brevis. The condition often arises from movements which hyper-extend the elbow joint.

Similarly, golfers elbow or medial epicondylitis affects the muscles on the medial side of the elbow joint (Cockram & Tolley, 1997). The occurence of each injury is reduced with more attention to direct forearm training. Competitors in other sports that involve throwing grabbing, pulling, pushing or gripping also benefit from direct forearm stimulation. Strengthened forearm muscles allow athletes to spend more time competing.

Strong forearms are not just for athletes. Regular people who strengthen their forearms can better perform everyday tasks that involve bending (contracting) and straightening (extending) the arms. For example carrying groceries, small children and pets become easier when weak forearms aren’t a limiting factor.

Basic Strengthening And Stretching Exercises For Lower Arms

Forearm strengthening exercises might include squeezing a tennis ball, wrist circles using a weighted object, dumbbell wrist curls with the forearm pronated (palm facing downward) and supinated (palm facing upward) and pull/chin ups.

Pull ups using a thick bar (over 1.5 inch diameter) may have a very positive impact on forearm and grip strength. If you cannot do a pull up then jump up to grip the bar and slowly lower your body weight downward. When stretching your forearms it is important to keep the elbow fully extended and ensure you stretch both flexors and extensors (Cockram & Tolley, 1997).

Basic Anatomy Of Forearm

The forearm is comprised of various muscle groups such as flexors, extensors, supinators and pronaters along with major nerves and arteries that facilitate movement of hands, elbows, wrists, fingers and thumbs. Bones of the forearm are the radius and ulna.

Common anterior forearm muscles include:
  • Brachioradialis (flexion of forearm)
  • Flexor Carpi Radialis (flexion/abduction at wrist)
  • Palmaris Longus (assists in wrist flexion, absent in nearly 20% of Caucasians)
  • Flexor Carpi Ulnaris (wrist flexion).

Common posterior forearm muscles include:
  • Extensor carpi radialis longus (wrist extension/hand abduction at wrist)
  • Flexor digitorum superficialis (finger flexion).

The anterior and posterior muscles listed are but a few of the many muscles that comprise the forearm.

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Massive Chest and Shoulder Workout

The Pectoral muscles, combined with the deltoids, create the most dramatic muscular impression in your upper body. These are two critical muscle groups to consider when bodybuilding for mass. In this section, I will walk you through a typical workout that incorporates both muscle groups into one, intense, muscle-building experience.

Note: It is strongly recommended that a spotter be present when this workout is done. We are going to fail in some sets, and with free weights that can be dangerous. Play it safe. Injuries suck.

So without further delay, let’s begin.


Stretching is always a key pre-workout activity that is going to help you in a number of ways. In this workout, we are going to focus on stretching out our chest and also our shoulders before we begin to stack on the weight.

For the purposes of this example routine, we will first work our chest and then move on to our shoulders. In some cases you would order the exercises differently, or even stagger between each muscle group. This type of fine tuning will come in handy once you are well on your way and comfortable with the routine. A separate article will go into more detail on that subject later.

Incline Bench Press

The first exercise we are doing is Incline Bench Press. This is first for a couple of reasons, but primarily because it is going to be one of the more demanding lifts of the workout. Begin your first set at a weight that allows you to complete 10-12 reps with good form and control with moderate strain toward the final reps. Spot your partner for his/her set, and then add more weight, roughly 20% would be a solid increase. So, if you did your first set with 100lbs. your second set should be at 120 lbs. and fall somewhere in the 8-10 rep range. For your third set, you will again raise the weight and go to failure.

Ideally this failure would occur in the 6-8 range, but may not.

Decline Dumbbell Bench Press

Next is Decline Dumbbell Bench Press. This exercise is a variation of the pressing movement we just finished. The declined position will better target the lower portion of your chest. Additionally, by removing the Olympic bar from the movement, it will isolate each side of your chest. We are going for the same set and rep scheme here as we did with the incline bench press. So use your spotter to your advantage and push for that failure on the third set at around 6-8 reps.

Dumbbell Fly

The last chest exercise we will do on this particular workout is a Dumbbell Fly. This is going to target the center of chest primarily. At this point in the exercise your chest should already be very fatigued. If its not, I would suggest taking a careful look at the weight being used, as well as the rep scheme. You may not be working hard enough. For this exercise you can use the same rep scheme as the previous movements. However, since your chest should be pre-exhausted, you could also just move to the two working sets and skip the first set which would normally fall in the 10-12 range.

Some bodybuilders would say that this split does not include a flat pressing exercise and therefore does not fully incorporate the chest. It is my experience, however, that when the lower and upper portions of the chest are trained in isolation, the strength gain carries through to the entire pectoral muscle. It wouldn’t be out of the question to incorporate, for example, a 3-set of Flat Barbell Bench Press, but I don’t find it necessary.

So now that we are already exhausted, it’s time to grab a drink of water, shrug off the soreness and hit those deltoids. Nobody said today was going to be easy.

Dumbbell Shoulder Press

First in line is the Dumbbell Shoulder Press. Three sets is the magic number here. First set should fall in the 10-12 range and should be moderately difficult. The second set is a working set with more weight and should land in the 8-10 range. As in our other final sets, this third should be to failure with heavier weight, and end around the 6-8 mark.

Side Lateral Raises

With little rest between exercises we are going to move directly to Side Lateral Raises. This move is less about stacking on huge weight that it is about fully controlling the motion and really isolating the lateral deltoids. This exercise will play a big part in creating that rounded, prominent shoulder that we want. You can do this set two ways, the usual 12, 10, 8, with added weight. Or you can drop the weight substantially and do three sets all in the higher rep range of 15-20.

Bent Over Cable Laterals

The last exercise we are going to do today is going to be a finisher move that should take the rest of the energy we have left right out of us! This is called Bent Over Cable Laterals. With this exercise you can go back to our normal rep scheme and give it your all. You will feel the rear deltoids throbbing at the end of each set if you are isolating them properly. Focus on the movement, and put everything you’ve got into it.

Tomorrow should be a rest day, so take your shaking, sweating frame home and get some protein and rest.

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