Your information center for the exploration of bodybuilding, massage, and every other extremity of the human form. Written by a massage therapy student, long-distance runner, and former bodybuilder.
How to FIX your Shoulder Tension for good (and not... Everyday tasks like driving, computer work, and sitting at a desk cause us to hunch over. For about 80% of us, this causes shoulder tension, specifically in the Upper Trapezius and neck muscles. This tension is worsened for those who store stress in their shoulders. (You know who you are). We all know how good it feels...
Revisited & Revised: Top 5 Chest Exercises for Mass Re-wrote my popular post, Top 5 Chest Exercises for Mass. Give it a read, and keep your routine in check!
3 Easy Steps to Relieve Shoulder Stress Shoulders (traps), neck, and the upper back muscles have a tendency for tension, especially for those who carry stress in their neck. For many, this may become painful, irritating, and could make it hard to sleep. Here's an old school method to massage out those kinks, knots, and aches: You'll need: A...
10 Tips to Increase Your Bench Press 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...
Chest: Once or Twice a Week? 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...
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
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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.
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. Continue Reading
Category : Workouts
Last Wednesday was back day, which means last Wednesday was a deadlift day. Lee, another gym member who I saw on back day, gave me some tips on my form. I thought I would share it with you, because I added an extra 20 pounds to my 1 rep-max :)
So, I told Lee that my hips and upper-quads were feeling awkward when I lifted off during the beginning of the lift, and he said I should NARROW MY STANCE.
Category : Creatine, Supplements
Many people will ask me about creatine. One of the most popular questions is “is creatine safe?”
Some people may spit controversy at you and say that it is bad for your kidneys, or it causes cramping and dehydration.
First of all, creatine is a natural occurring product made in your body, so it would only make sense that your kidneys are ready to be handled by the kidneys. People who say creatine is bad for your kidneys typically have no scientific studies to back it up with.
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Category : Nutrition
Glucose facts:
* Glucose is one of the most abundant carbohydrates
* Glucose is a crucial carbohydrate in keeping the brain functioning at it’s peak, supplying it with the main source of it’s energy.
* Glucose is turned into blood sugar. (Glucose = Blood Sugar)
* Glucose determines how carbohydrates are charted on the GI (Glycemic Index) Continue Reading
Category : Nutrition
Insulin is a hormone that is responsible for breaking down carbohydrates, and is used in a few other metabolic processes. When you intake certain carbohydrates, ether low or high GI (Glycemic Index explained here), your body needs to provide insulin for the metabolic process. When you consume HIGH GI CARBOHYDRATES you body must provide a large amount of insulin to break it down, (remember – the higher Continue Reading
Category : Nutrition
We all know, (or should know) that water is crucial for both survival and good health.
Water has no nutritional content. When you’re drinking water during your meals, water will DILUTE your food, causing less nutrient absorption. Milk, however, is fine with your meals. Your body will see milk as a partial-solid, and absorb it as it would food.
So when is the best time to drink water?
Simply avoid drinking water 15 minutes before a meal, and wait about 30 minutes after your meal to start drinking again.