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4 Powerful Muscle-Building Exercises

When going to the gym many people don’t know which exercises to do and end up doing exercises that are not effective in the best case, or detrimental to their body in the worst. In this article I will describe several powerful exercises that are safe and help build muscle quickly.

Bench Press

Bench press is one of the most importance and popular muscle-building exercises, and it can highly improve your strength. It is a multi-joint exercises that works mainly on your triceps and chest, and is also very effective in boosting your metabolism and fat-burning. It is important to maintain good technique when doing this exercise, and not to lock elbows when pushing the weight from your chest, as it puts a lot of effort on your elbows and can damage them.
Bench press is used by thousands of people worldwide and is also used by bodybuilders around the world to improve the shape of their body and muscles.

Dips
The dips is another very popular exercise that works on the triceps, chest, and anterior deltoid. It is usually done on a dip station and it is also very popular among body builders. The advantage of this exercise is that it can be done even at home if you have a dip station (if you don’t, you can visit this site and get one), and it doesn’t require you to go to the gym. The Dips is also a very safe exercise, and even in imperfect technique it has very low risk (compared to Squats and Bench press).

Pull Ups
Pull Up is a very good exercise that works on your chest and arms. It is also a multi-joint exercise that boosts muscle growth and your metabolic rate, so it is highly recommended that you include it in your workout routine. The Pull up can be done at home or at public “gym areas” that have pull up stations installed. The pull up can work on your Brachialis muscle or on your biceps, depending on the exact technique you use.

As a general rule of thumb, it is best to do multi-joint exercises rather than single-joint exercises, as they trigger more muscle growth and help fat burning.

Dan Raison is a muscle-building fanatic that is fascinated by fat burning and growing muscles.

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How to Choose the Best Mass Gainer for You

In the last few years mass gainers became popular and many trainers began using them to gain more mass and grow quicker. In this article we will describe what are mass gainers and what to look for when buying a mass gainer.

What are Mass Gainers
Mass gainers are powders that contain all the nutrients you body needs for growth: protein, carbohydrates, sugars, vitamins and minerals. They usually contain a blend of several kinds of protein and complex carbohydrates in the form of Maltodextrin to ensure your body gets a consistent level of energy through the workout.
Mass gainers provide bodybuilders with cost-effective solution to eating pre and post-workout and give you a variety of nutrients that stimulate growth and help you muscles go bigger.

Ratio of Protein to Carbohydrates
The most important thing to look for in a mass gainer is the ratio of protein to carbohydates. Protein is much more expensive than carbohydates, which you can get by buying rice or potatos. Therefore it is important that you don’t have more carbohydartes than you need in the gainer: if it is hard for you to gain mass and your metabolism is quick, you will need more carbs than protein (usually 1:2 or 1:4 ratio). However, if you tend to become fat if you eat a lot and have a medium-paced metabolism, go for the gainers with 1:1 ratio at the most (or even avoid gainers altogether and buy protein powder).

Complex via Simple Carbohydates
Generally, complex carbohydrates are better than simple ones, as they take longer to digest and therefore do not get stored as fat in your body. It is important to make sure that the carbs you get in your gainer are complex (Maltodextrin), and that they contain dietary fibers as well. Dietary fibers help the digestion of the gainer and make it healthier for you. It is ok to have 5g-10g of sugars in each serving of the gainer, as it quickens the absorption of the protein in your blood and therefore is helpful for growth. However, greater amounts will just get you fat and be detrimental to your workout efforts.

Vitamins
It is optimal to have vitamins and mineral in your mass gaining powder, as it helps your growth and makes sure that your body functions well and synthesizes protein more efficiently.

Dan Storren is a bodybuilding fanatic that loves to workout and pump iron. Visit www.Mass-Gainer.net for more tips on choosing the best mass gainer.

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Quality-Price Ratio: Air Resistance Versus Magnetic Elliptical Trainers

Regardless of whether you are looking for the best gym equipments or cheap ones for your casual workout needs, you should know that essentially these devices have the same or similar outer construction. The dissociation between the various elliptical trainers starts to become noticeable only after you climb on and begin the training. A good quality machine should provide a silent ride, with a small exception when you adjust the resistance. On the other hand, a poor quality equipment, which is also cheaper, will make all sorts of unpleasant sounds, such as loud whirrs and noises associated with blasts of air.

Even The Best Air Resistance Trainers Can Get Noisy!!

Due to the nature of the mechanism, even the best elliptical machines with air resistance devices will create noises during the workout. As these devices require you to pedal faster to increase the resistance, the faster you pedal, the noisier they will get. Consequently, they do not work very well for people who want to perform intensive workouts in a small apartment.

On the other hand, they are quite a good investment for those who designed a gym room in their home. In addition, the air resistance elliptical trainers do not require plugging them in when you exercise. Moreover, they have a simpler design and if they are out of warranty, it is highly likely you can repair them yourself.

Magnetic Machines May Make Noise Occasionally

Even though the magnetic machines are quieter, it is common to hear noises when you change the resistance, as the magnet needs to move closer or further away from the flywheel. The only true completely silent elliptical trainers available on the market are those incorporating the eddy-current breaking mechanisms. The advantage provided by elliptical machines with magnetic resistance mechanisms is that you will be able to watch TV or listen to music while exercising. Don’t underestimate this advantage; TV or music may help you ensure you exercise longer and come back for it the next day.

As a side note, because the eddy-current resistance does not include any moving parts, they are the best elliptical machines for people who have neighbors or prefer listening to their favorite tunes to make the workout more entertaining.

Best Air Resistance Machine Vs. Average Magnetic Machine

The vast majority of air resistance machines can be found in the maximum price range of five hundred dollars. However, it is highly advisable to choose a quality model in order to avoid spending too much time and cash on maintenance and repairs afterward. The price range of the magnetic resistance elliptical trainers varies from five hundred to over two thousand dollars. Naturally, the ones under one thousand dollars will include a mechanically adjusted resistance system, while ones over two thousands will have the eddy-current breaking system. The good news is that with some research, you will be able to find a good machine under two thousand dollars that include the eddy-current breaking system.

What Else Should You Look For?

If you have children or own pets, it is best to chose a resistance elliptical trainer with fully closed drive mechanism in order to prevent unwanted accidents. This specification is common for the magnetic machines and basically implies minimum risks that your toddler will catch his fingers in the mechanism. On the other hand, the air mechanism needs to be exposed in order to provide the resistance and adjust it based on how you see fit.

Pauly Singh likes to provide information on elliptical machine ratings as a part of his research. This might really help those looking for best elliptical machines.

Creatine Monohydrate Versus Creatine HCL

If you’re a creatine junkie, you’ve probably not only tried creatine monohydrate, but many of the other forms of creatine on the market. Some of these may include creatine ethyl ester, Kre Alkalyn, creatine phosphate, creatine nitrate, creatine pyruvate and so on. Supplement manufacturers are always trying to convince you that they’ve just release the greatest and most effective form of creatine ever. It can be hard to believe a company that’s trying to sell something, so I’m going to give you a comparison of the newest creatine supplement, (patented in 2009) creatine HCL (hydrochloride), versus good old reliable creatine monohydrate.

Creatine monohydrate has been studied for decades now and has proven itself time and again to produce real results in large, high-quality studies. Most bodybuilders and weightlifters can and will vouch for creatine monohydrate’s effectiveness.

The reason supplement companies are always looking for newer and better forms of creatine is that even creatine monohydrate has a relatively low absorption rate. The main goal of most of the newer creatines on the market is to be more bio-available and usable by the body. When more creatine is put to use, less is wasted and converted into the byproduct creatinine, which can cause side effects. Most companies will claim that their newly released creatine is more stable and thus more absorb-able, producing less side effects and prompting smaller doses.

While all of this sounds great, you will be hard-pressed to find any high-quality, unbiased, third-party studies that can verify any of these claims. However, many users of these other forms of creatine do report good gains. Although these newer forms of creatine may still have a long way to go in regards to having a proven track record with studies to back them up, the most important vote is that of the end-user, and these users really seem to like creatine HCL.

Creatine HCL is the latest and greatest thing in the creatine world. There is a lot of buzz about it all over bodybuilding sites and many other types of supplement websites. The claims about this form of creatine are the same as what I mentioned above about higher absorption rates, reduced side effects and smaller doses.

Because creatine HCL is so new, many creatine users have still yet to try it. Although the number of people who of have used creatine HCL is still pretty limited in the grand scheme of things, the reviews and feedback seem to be pretty unanimous. Most users claim absolutely no bloating or other side effects, with as good or better gains than creatine monohydrate (see creatine HCL reviews). Creatine HCL does sound promising, but it has a long way to go before dethroning creatine monohydrate as king. If you are an avid creatine user you might benefit from giving creatine HCL a try for yourself. You really have nothing to lose; if you decide it’s not for you, you can simply switch back to the king.

LAURA LONDON

“My mission and passion is to help other women and mom’s learn and grow to be best they can be at any age!”

Having grown up in Connecticut, Laura London relocated to Florida 14 years ago and lives there with her husband of 19 years and three children aged 16, 12 and 10.

In common with many women, hitting her 40’s was a time of inner reflection which led her to the realization that she was out of shape and not the super confident person she once was. It was time for CHANGE and Laura embraced it with passion!

Cleaning up her diet and embarking on an exercise program were two steps that began her journey to transformation. Writing down her goals, keeping a food and exercise diary and posting motivational pictures around the house kept her inspired. Reading and listening to as much information on nutrition as she could, she was driven to succeed and her transformation was obvious!

The baggy clothes and T shirts she used to wear to the gym were replaced by more figure hugging athletic wear and the change was so dramatic that it led to her Figure competitions.

Fast forward to today… and at 45 Laura is a nationally ranked figure competitor, published fitness model, nationally certified personal trainer, health & wellness coach and writer who is living proof that, with effort and dedication (not to mention an unstoppable desire to succeed!) everyone has the power within themselves to achieve their dreams at any age.

If you still have doubts just take a look at some of what Laura has achieved in the past year:

  • Competed in seven figure competitions
  • Gone from an amateur level Figure Competitor to a National Level Figure Competitor
  • 2010 Over 40 Transformation of the Year by BodyBuilding.com
  • Internationally Published in Fitness Magazines
  • Filmed in a global infomercial & exercise DVD Series
  • Filmed in movie trailers

LAURA LONDON: REDEFINING POSIBILITIES AND LIVING THE DREAM!

SOCIAL SITES
http://www.LauraLondonFitness.com
http://www.facebook.com/LauraLondonFit
http://www.youtube.com/user/LauraLondon100
http://twitter.com/LauraLondonFit
http://www.myspace.com/lauralondonfitness

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Lou Ferrigno

Lou Ferrigno was born in Brookly, NewYork. His father, Matt Ferrigno was a city police officer. When he was a baby he had a severe ear infection that resulted in the loss of some of his hearing. He decided not to let it hinder him, and at the age of 13, he started weight training and researching bodybuilding. Fully grown, Lou Ferrigno is an astonishing six foot five inches tall, and weighs over 280 pounds.

There is not much recorded about Lou’s weight training during his teen years. After he graduated from high school in 1969, Lou won the Mr. America IFBB contest. 4 years later, at the age of 21, he won the IFBB Mr. Universe. He won it again the next year, and was the only person to win it twice in a row. He is also the youngest person to have ever won it and still holds the record to this day. During these years he became friends with Arnold Schwarzenegger and trained him with frequently. They both lived in Columbus and would frequent the same gyms.

In 1974, he attempted Mr. Olympia for the first time. He took home second place. In 1975 he came in third only, and during this competition a movie was filmed of which he was the costar. The 1975 film Pumping Iron featured Arnold and followed their training and lifestyles leading up to the Mr. Olympia contests.

After his third place loss to Arnold, Ferrigno left the competition circuit for several years. However he found time to compete in the first World’s Strongest Man competition which took place in 1977. He finished in fourth place out of only eight competitors. Lou Ferrigno is a very careful man, and during these competitions he would regularly visit his physician to see if irreparable damage was being done to his body.

In the early nineties, Lou returned to bodybuilding after being retired for seventeen years. He was forty years old and felt he could have another go at bodybuilding competing. He competed in the 1992 and 1993 Mr. Olympia, in which he only placed 12th and 10th respectively. He then competed in the Masters Olympia in 1994, and placed second losing to Robby Robinson. He then stated he was officially retiring from bodybuilding competition.

Lou Ferrigno has been an inspiration to all bodybuilders, as he overcame an impairment to become one of the best bodybuilders of all time. He has starred in many movies, television shows, and is an accomplished actor and police officer.

Lou Ferrigno
Lou Ferrigno
Lou Ferrigno

Lou Ferrigno
Lou Ferrigno
Lou Ferrigno

Lou Ferrigno
Lou Ferrigno
Lou Ferrigno


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Arnold Schwarzenegger

Arnold Alois Schwarzenegger was born July 30, 1947 in Thal, Austria. As a boy he was forced by his father to play many different sports. In 1960 he first discovered weight lifting when he picked up his first barbell at a local gym. By the age of 14, he had chosen bodybuilding over soccer as a career.

Arnold claims he started weight training at the age of 15, however his official website states that at the age of 14 he started intense training with Dan Farmer. Also at the age of 15 he studied psychology to learn how to efficiently focus and learn about power of mind over body.

Arnold Schwarzenegger was highly influenced by bodybuilding icons such as Reg Park, Steve Reeves and Johnny Weissmuller whom he saw at the local movie theatre. Arnold kicked off his official bodybuilding career at age 17 and never looked back. He was voted best built man in Europe, a very prestigious title.

Arnold then set his sights on the Mr. Universe title. Since the age of 10 he wanted to immigrate to America and he saw this not only as the next step in his bodybuilding career, but also as his ticket into the U.S. As most young men do, he dreamed of becoming a star and getting rich. It was not until later it would become very apparent that what Arnold wants, Arnold gets.

in 1966 he attended his first Mr. Universe competition in London. He came in second and first place was given to Chester Yorton. He then set to training for the year that followed. His intense training paid off and he was awarded the Mr. Universe title the following year in 1967. He was the youngest Mr. Universe is history to win it at the young age of 20.

This would deem to not be enough, Arnold Schwarzenegger wanted to be the world’s greatest bodybuilder, which meant he would have to win Mr. Olympia. In 1968 he successfully immigrated to the United States and began training at Gold’s Gym in Santa Monica, California with Joe Weider.

His first attempt at Mr. Olympia in 1969 placed him in second, losing to Sergio Oliva. Arnold came back the next year and won the competition, again making him the youngest Mr. Olympia to ever win, at the age of 23. He still holds this record to this very day.

He carried on a winning streak until 1975 when he won the title for the sixth consecutive year. He then announced his retirement from professional bodybuilding. However, in 1980 he was filming the hit movie Conan the Barbarian and was in such good shape he announced he would compete once more. He won and officially retired, again. Arnold Schwarzenegger is still known to this day as the world’s greatest bodybuilder, and as “The King”.

Arnold Schwarzenegger
Arnold Schwarzenegger
Arnold Schwarzenegger

Arnold Schwarzenegger
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Arnold Schwarzenegger

Arnold Schwarzenegger
Arnold Schwarzenegger
Arnold Schwarzenegger

Arnold Schwarzenegger
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Lee Priest

Lee Priest, whose full name is actually Lee Andrew Priest McCutcheon, was born July 6, 1972 in Newcastle, Australia. He was being raised by his grandfather, who had very high hopes for the youngster. When he was 13 he was enrolled in a boys gymnastics club, and it was there that young Lee discovered weights. It was not intended for him to be lifting heavy weights, but he would arrive to gym class early and lift. This early introduction to weights is what began the spawn of “The Blond Myth”.

At the age of only 14 years old, 8 months after he began weight training, he had gained considerable muscle mass. He entered three local bodybuilding contests in his home town. He was competing against much older boys than himself, and he won all three shows. These first three wins were paramount in setting the foundation for Lee Priest to make bodybuilding a passion and way of life. At first his family was wary and skeptical of Lee being so involved in weight lifting like any normal parents would be, but they came around and have been his biggest supporters.

As Lee Priest progressed, his idol would be no one else but the great Arnold Schwarzenegger. The famous Austrian bodybuilder, as well as other pros like Tom Platz and Eddie Robinson were great inspirations to Lee, and encouraged him to continue to grow as much muscle mass as possible.

By 17 years of age, Lee had won Mr. Australia. If he was considered the number one bodybuilder in his entire continent, then he figured it was time to expand his trophy list and do some travelling. He entered the 1990 IFBB World Championship in Malaysia and took home fourth place.

It wasn’t until April in 1993 that he came to the United States. He was hungry for competition, and entered the Niagara Falls amateurs. This event had ties to the Niagara Falls Pro Invitational and Lee Priest would be seen by scouts. But by a chance of extreme luckiness, he was spotted a few days before the competition by NPC President Jim Manion, who was very impressed with Lee’s physique and insisted that he go Pro. Low and behold, on the morning of the 1993 Niagara Pro Invitation, Lee Priest was registered as an IFBB pro. He received an impressive ninth place in his first professional contest.

Lee Priest has since competed in 42 competitions, been married to a female bodybuilder, and opened his own line of supplements dubbed Assassin Nutrition.

Lee Priest
Lee Priest
Lee Priest

Lee Priest
Lee Priest
Lee Priest

Lee Priest
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Lee Priest
Lee Priest
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Standing Barbell Curls Demonstration

Watch Laura London perform a standing barbell curl demonstration.

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The Best Muscle Building Supplement Is Protein

It’s amazing how much false information there is on supplements floating around gyms. Most beginners looking to gain muscle mass think that creatine is the best muscle building supplement you can get. It’s also surprising that many beginners have never even heard of taking protein powders or at least increasing their intake of protein with each meal. Sure there are many studies that show creatine as being effective at adding strength, mass, and endurance. However, in all actuality it’s impossible to put on muscle mass without supplying your body with the proper nutrition. This includes supplying your body with plenty of amino acids from animal proteins and that requires you to consume large amounts of protein in your diet. Furthermore, without a surplus of calories, you simply will not add muscle.

The protein debate

There is a lot of controversy on how much protein a person looking to gain muscle mass should consume. Many conservative nutritionists would say that your protein calories should only be about 25% of your daily intake which is far less than what most bodybuilding magazines would recommend. Just about every bodybuilding diet you’ll find will recommend you consume about 1 to 1.5 grams of protein per pound of body weight. Believe it or not, some pro bodybuilders claim to consume upwards of 400, 600, and even 800 grams of protein each and every day.

Stop wasting your money

Quit looking for the newest hype and the so called best muscle building supplement as it’s far more beneficial to focus on a clean high protein diet. Yes, you should buy supplements like whey protein powders, branched chain amino acids (BCAA’s), fish oils, and a good multi-vitamin. These supplements will help you reach your nutritional goals each day and ultimately help you stay healthy. The main reason for using a whey protein powder as part of a daily regimen will help you get the amount of protein required to gain muscle mass without having to cook six times per day. Protein powders are also convenient because you can quickly down them when you are in a hurry and do not have time to sit down for a full meal.

The conclusion

As mentioned before, stop looking for some secret supplement that claims to help you gain muscle mass at unheard of rates. As the title of this article states, protein is the best muscle building supplement you can take. Spend your hard earned money on high quality foods like fresh chicken, lean beef, fish, green leafy vegetables, and complex carbohydrates like brown rice and oatmeal. Nutrition is one of the largest factors in any effective bodybuilding program and should not be taken lightly. Sure, you can train hard and get lots of rest but you will not recover properly without giving your body the proper nutrients to do so.

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