If you’re like anyone else, you’re either at a plateau, or just want to add some serious weight to your bench press:

1. Alternate the order of angled bench presses each chest workout
Keep your chest “guessing,” so it always feels challenged.

2. Try incorporating dumbbell presses into your workouts
Dumbbells provide a larger range of motion and stretch your chest more during the negative repetition.

3. Maintain a 4-6 rep range for adding mass
4 to 6 is the perfect rep range for heavy weight.

4. Consider training chest twice a week
Put your chest to work.

5. Train your Rotator Cuffs
Rotator Cuffs are inside your shoulder, and are used in many exercises, including Bench Press. The stronger your Rotator Cuffs are, the more ready they will be for a heavier bench press load.

One large decision that needs to be made is whether to workout chest once or twice per week. Chest is a large enough muscle to work it out twice a week, and it can be very beneficial if you’ve been trying to gain some size. The best and most efficient way to do this is to do a “Heavy” day in the beginning of the week and a “light” day near the end. I would recommend doing chest on Monday and Thursday, or Tuesday and Friday.

Its been a while sense my last post, but I thought this deserved attention.

For over a year now I’ve been making Protein Pudding, and i thought i would share it with my readers, because it’s an delicious way to get more protein in your diet.

The pudding you choose for this is all up to you, but I prefer Butterscotch or Chocolate, as they seem to mask the flavor of the protein powder the best.

Not everyone feels hungry after a workout. However, when there’s popcorn or a bagel waiting for you, it’s hard to pass up. Fast-digesting, high GI carbohydrates have been proven to spike your insulin levels for a short time, bringing more blood flow to your freshly pumped muscles immediately after a workout.

Eating before bed can be both good and bad. To minimize fat gains and muscle losses during your sleep, the main idea is to avoid all carbs, and consume a high amount of slow-digesting protein (The Three Types of Protein) and a moderate amount of healthy fats.

There’s several different cuts of steak out there. You need to know what cuts are to avoid and which ones are the best because it can be difficult sometimes when you’re at a restaurant ordering a steak, only later finding out that there was 50g of fat and only 20g of protein.

If you have trouble gaining weight, and fat isn’t too much of a factor for you, but protein is – then any steak

Don’t lie to yourself. It’s not good to make up excuses for not going to the gym, especially because it’s habit-forming.

These 7 tips will help you stay motivated and focused when you really need it:
1. Keep Track of Your Progress
Keep a record of all your stats, like your max squat, your weight, running times, etc… Then post it on your wall, the office, in a journal, where ever you will see it every day.

This list is arguable, especially because different exercises work better for different people. However, these are my top 5 chest exercises for gaining mass:

Ok, I thought i might talk about Subway, just because i was eating it the other day and felt bad for all the people who think it’s healthy.

Well, it’s not all bad…

First, lets say you have a 6″ oven roasted chicken breast….
you’re getting
310 calories, 5g fat, 1.5g sat fat, 0g trans fat, 48g carbs, 5g fiber, and 24g protein. (taken from Subway.com’s nutritional page.)

So, that’s not half bad, right? Especially if you’re trying to gain muscle, because a foot long would be
48g protein, 620 calories, 96g carbs, and only 10g of fat.