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...
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. Continue Reading
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.
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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. Continue Reading
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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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
I was reading through old issues of Muscle & Fitness magazine, and I came across a section about watermelon. Watermelon has an amino acid called arginine, which is found in certain NO products. When arginine is absorbed into the body, you produce an abundant free-form gas in your blood called NO (Nitric Oxide). NO will increase your vascularity, and help transport oxygen through out your body.
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It’s not easy to do, but eating 4-6 meals a day is the way to go. Most people only eat 2-3 , and snack through-out the day between meals.
However, when you eat 4-6 smaller meals instead of 2-3 big ones, you will feel a lot less hungry during the day. It’s not that hard to do, and you don’t have to watch your clock all day. Instead, just have a small breakfast, and 2-3 Continue Reading