Fitness: The Truth About Supplements you should know.

First and foremost, there is no such thing as a magic supplement that will get you big. If any personal trainer or sales person at GNC tells you otherwise, they are full of shit. I am sure you have friends that swear by certain supplements, but it is mostly mental.

The funny thing with supplements is that if you believe it will work, then you will see better results. You can trick your body into thinking that this pill is going make you train harder, but in fact the reason why you are training harder is because you are more motivated to. As I mentioned before, the supplement industry is a billion dollar industry that has one goal in mind and that is TO MAKE MONEY. The competition between companies is a matter of who markets their product better and who can make the most ridiculous claims like, “INCREASE YOUR STRENGTH BY 865%” or “GAIN 10 LBS OF MUSCLE IN 10 DAYS”. Not only are these claims outrageous but they are false. If you refer back to my previous article, you know that gaining 10 lbs of muscle in 10 days is complete B.S. In addition to these ridiculous claims, these companies give the most outrageous names to their products.

The number of supplement companies that are actually legitimate are far and few between. Check out this list to see all the supplement companies banned by the NFL. This list does not mean that these companies are “bad” but it means that some of their products may contain banned substances by the NFL.



In fact, Biotest, one of the companies on this list, is a company that manufactures quality products that I often recommend to my athletes. Unfortunately because one of their products contains a banned substance they are included on the list. This brings me to my next point: Why spend money on supplements that could potentially be detrimental to your long term health?

Instead of spending $100 on useless and harmful supplements, focus on your TRAINING andNUTRITION. Remember that supplements are meant to complement your training and nutrition. When used properly they can in fact enhance your training and progress. However, if you are not following my 8 rules of nutrition, YOU SHOULD NOT EVEN BOTHER USING SUPPLEMENTS. If your diet is shit, your results will be shit, regardless of what type of supplements you are taking. You are what you eat! Lastly, nothing can replace HARD WORK. In order to get big you need to train your balls off.

Fitness: Should You Work Out When You Are Sick?

Whether your usual exercise routine consists of a downward facing dog or squatting until you just can’t squat any more, being sick sucks. Are you a faithful exerciser who just won’t let your body sit it out—even when plagued with the flu or bronchial tightness? Do you wonder when you should give your body some rest and relaxation, and when you should just ‘push through’ your workout?  Here’s how to tell when ‘enough is enough’, and when it’s ok to continue to exercise when sick.

•Listen to What Your Body is Telling You

Your body is the vehicle in which you go through this life. As such, it’s always telling you the state of your health, should you choose to listen to them. Do you experience asthmatic bronchitis every December? Do you have a high fever? Do you have the common cold? Listen to your body when contemplating if you’re well enough to get a short cardio session in, or whether you should work those abs in the weight room.

As a rule of thumb, consider mild symptoms above the neck—cough, runny nose, or sneezing spells—as a ‘go ahead’ to work out (as long as you have the energy for it). If you experience symptoms such as tightness of the chest, or a high fever, stay home and rest.

•How Does Your Body Respond to Exercise?

With any sickness, it’s important to pay attention to how your body responds to exercise. Take it easy when you’re not quite feeling ‘yourself’, and turn down the level of intensity in which you work out. For example, if you’re walking on the treadmill for a thirty minute stretch, notice any unusual symptoms that develop such as feeling light headed, or fatigue. If you feel ok, then proceed with a form of light exercise. If you feel dizzy or weak, put your workout to a halt until a day or two has passed and you’ve given your body sufficient rest and nourishment.

When you’re not feeling great, pushing through your normal workout can do more harm than good. Commit to being vigilant to your symptoms and signs your body is sending you, and stop (and later, start again) when you’re in good health. When you work out in perfect health, you are able to achieve a toned, fit body in record breaking time!

Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE .

No time to get to the gym? No problem. You can use your own weight to build muscle.

Here's How:


1- Bodyweight Exercise 1: Push Ups:

How To:

Primary Muscle(s): Chest, Triceps

(1) Extend your legs and get into push up position. Your hands should be slightly wider than shoulder-width. Keep your hips up so your body is in a straight line.

(2) Lower down until your chest hits the floor. Press through the floor and powerfully explode up. Keep your elbows tucked in throughout.

If regular push ups are too difficult, start with your knees on the floor.



2- Bodyweight Exercise 2: Spiderman Push Ups:

How To:

Primary Muscle(s): Chest, Triceps, Obliques, Lower Abs

(1) Move into push up position.

(2) Lower your body, and as you descend, pull your right knee in towards your elbows. Repeat and continue to alternate sides.

3- Bodyweight Exercise 3: Twisting Push Ups:

How To:

Primary Muscle(s): Chest, Triceps, Obliques

(1) Move into push up position.

(2) Lower down, and as you press up, twist your body and extend your left hand up into the air. Your body should be supported by your right hand, so that you form a “T” shape.

(3) Lower back down and repeat for the opposite side.

4- Bodyweight Exercise 4: Incline & Decline Push Ups


How To:

Primary Muscle(s): Lower/Upper Chest, Triceps

(A) Incline Push Ups — do a push up, but place your hands on an elevated surface (e.g. a bench or box). These targets the LOWER chest.(B) Decline Push Ups — do a push up, but place your feet on an elevated surface. Your hands should be on the floor. These targets the UPPER chest.



5- Bodyweight Exercise 5: Diamond Push Ups

How To:

Primary Muscle(s): Triceps, Chest

(1) Do a push up, but form a diamond shape with your fingers. They should be touching. The narrow grip emphasizes thetriceps. Keep your arms tucked in throughout the movement.



6-Bodyweight Exercise 6: Dive Bomber Push Ups

How To:

Primary Muscle(s): Chest, Triceps, Core

(1) Start in a downward dog position with your butt in the air and arms locked in front of you.

(2) Dive down, drop your hips and triceps, and push up into a cobra position — it should feel like you’re trying to maneuver under a bar.

(3) Drop your triceps, slide back, and push your body back up into downward dog.


7- Bodyweight Exercise 7: Pull Ups & Chin Ups

How To:

Primary Muscle(s): Back, Lats, Biceps

(A) Pull Ups — hang from a bar with your hands wider than shoulder width. Use anoverhand grip. Pull the top of your chest up to the bar, squeeze for 1 second, and lower down to a full extension.

(B) Chin Ups — hang from a bar, but flip your hands to an underhand grip. Pull the top of your chest up to the bar, squeeze for 1 second, and lower down to a full extension.

8 Common Erectile Dysfunction Causes you Probably didn't know.

Erectile dysfunction can be embarrassing to think about, but the more you know, the better you can prevent it from happening and dealing with it when it does.

 According to The Merck Manual, an estimated 50 percent of men age 40 to 70 experience some erectile dysfunction (ED). Understanding the most common potential causes can help a man identify why he may be experiencing the condition.

1- Depression

The brain is an often-overlooked erogenous zone. Sexual excitement starts in your head and works its way down. Depression can dampen your desire and can lead to erectile dysfunction. Ironically, many of the drugs used to treat depression can also suppress your sex drive and make it harder to get an erection, and they can cause a delay in your orgasm.



2- Alcohol

You might consider having a few drinks to get in the mood, but overindulging could make it harder for you to finish the act. Heavy alcohol use can interfere with erections, but the effects are usually temporary. The good news is that moderate drinking -- one or two drinks a day -- might have health benefits like reducing heart disease risks. And those risks are similar to erectile dysfunction risks.

3- Medications

The contents of your medicine cabinet could affect your performance in the bedroom. A long list of common drugs can cause ED, including certain blood pressure drugs, pain medications, and antidepressants. But do not stop taking any medicines without talking to your doctor first. Street drugs like amphetamines, cocaine, and marijuana can cause sexual problems in men, too.

4- Stress

It's not easy to get in the mood when you're overwhelmed by responsibilities at work and home. Stress can take its toll on many different parts of your body, including your penis. Deal with stress by making lifestyle changes that promote well-being and relaxation, such as exercising regularly, getting enough sleep, and seeking professional help when appropriate.

5- Anger

Anger can make the blood rush to your face, but not to the one place you need it when you want to have sex. It's not easy to feel romantic when you're raging, whether your anger is directed at your partner or not. Unexpressed anger or improperly expressed anger can contribute to performance problems in the bedroom.



6- Anxiety

Worrying that you won't be able to perform in bed can make it harder for you to do just that. Anxiety from other parts of your life can also spill over into the bedroom. All that worry can make you fear and avoid intimacy, which can spiral into a vicious cycle that puts a big strain on your sex life -- and relationship.

7- Middle-Aged Spread

Carrying extra pounds can impact your sexual performance, and not just by lowering your self-esteem. Obese men have lower levels of the male hormone testosterone, which is important for sexual desire and producing an erection. Being overweight is also linked to high blood pressure and hardening of the arteries, which can reduce blood flow to the penis.



8- Self-Image

When you don't like what you see in the mirror, it's easy to assume your partner isn't going to like the view, either. A negative self-image can make you worry not only about how you look, but also how well you're going to perform in bed. That performance anxiety can make you too anxious to even attempt sex.

How to Beef Up Your Chest & Shoulders With The Hulk Smash Upper Body Workout.

Do the Hulk Smash Upper Body Workout 2x per week, with at least 2 days in between each session. We HIGHLY recommend supplementing it with (A) a killer ab workout, (B) something thatdemolishes the legs and butt, and (C) HIIT cardio.

It’s unacceptable to sport toothpick legs in a bathing suit. A few rules:

Rest 1-1.5 minutes in between sets.Use the heaviest weight possible for the given rep range and gradually increase it over time. Once you’re able to bang out the prescribed number of reps, increase the weight during your next set and/or workout.CLEAN. UP. YOUR. DIET. Use our guide to fix it.New to the whole workout thing? Readthis primer first.



1. Dumbbell Chest Press + Dumbbell Flies:

How To:

Protocol: 3 sets — 8 reps + 12 reps

Target Muscle(s): Chest

(1) Do 8 heavy reps of the Dumbbell Chest Press. Lower the weights down until they’re in-line with your chest.(2) Immediately do 12 Dumbbell Flies.Squeeze your chest together at the top of each rep. Use a light weight, focus on form, and maximize the contraction.



2. Deadlifts

How To:

Protocol: 3 sets — 8 reps

Target Muscle(s): Back, Legs, Core, Arms

(1) Start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.(2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 8 heavy reps.

3. Dumbbell Shoulder Press:

How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Shoulders, Triceps

(1) Sit upright and bring 2 dumbbells up to shoulder height.(2) Keep your core tight and press both dumbbells directly overhead. Contract your delts, squeeze, and hold the contraction at the top for 1 second.(3) Lower down slowly until your triceps are PARALLEL with the floor. Repeat for 10 reps.


4. [DROPSET] Lateral Raises:

How To:

Protocol: 3 drop sets — 12 reps + 12 reps + 12 reps PER DROP SET

Target Muscles: Lateral Deltoids, Shoulders (All)

If you forgot, drop sets are a group of setsperformed back-to-back—without rest—where you reduce the weight on each subsequent set. It’s also known as “running the rack.” And it produces INSANE pumps.

So for instance, one drop set could look like:

Set #1: 12 lateral raises x 15 LBs →Set #2: 12 lateral raises x 10 LBs →Set #3: 12 lateral raises x 7.5 LBs

That’s 1 drop set. We’re doing THREE of those. Don’t worry if you fatigue and can’t bang out every rep — push it and get as far as possible.



5. [SUPERSET] 1-Arm Dumbbell Rows + Dumbbell Biceps Curls:

How To:

Protocol: 2 supersets — 10 reps/arm + 12 reps

Target Muscle(s): Back, Biceps

(1) Hold onto a bench and do 10Dumbbell Rows per arm. Pull the weight up to chest height and contract your upper back — keep your core tight and lower back straight.(2) Immediately do 12 Biceps Curls.


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Do Muscles Grow at Higher or Lower Resistant Measures?

In the world of weight lifting, there’s one question that sparks debate like no other: does lower weights with more reps, or higher weight with less reps give you that ripped, toned-all-over body you’re striving for?

If your goal is to bulk up and become defined from head to toe, do you have to do it by killing yourself in the process? Of course not, and the road to getting those results you want may surprise you. Here’s what to know so you can maximize your weight lifting time and get the body you deserve in no time.

• The Science Behind Resistant Training—and Why It Should Matter to You

Resistant training, which is not only used to boost the strength of your muscles but also beneficial for improving your metabolism and bone strength, offers countless benefits to your physical and emotional wellbeing. Do you need to sleep more soundly? Do you want to control those occasional anxiety attacks at work? Do you want toned legs, or a sculpted core? Do you want to increase your confidence or energy level? If so, resistant training is the way.

• Heavy Weights Aren’t the Only Way to Bulk Up

It only makes sense from a logical perspective: if you want bigger muscles, lift bigger weights, right? After all, you wouldn’t lift a tiny weight if you wanted to bulk up or tone your body—that’s just common sense. However, getting stronger and fitter using high, heavier weights isn’t the only way to increase your muscle strength and size. In fact, it’s by using lower weights with a higher number of reps that can make you just as strong—and with a body that’s just as powerful—as those heavier weights can.

Here’s why: Getting your body to a point of fatigue is a crucial ingredient in building muscle mass, so whether you do it with heavy or light weights, the result is the same. Even if your weight is light, push your body to the point of fatigue, and you’ll succeed at improving the strength of your muscle group—while toning and trimming your body.

•No Access to Heavy Weights? No Problem!

One of the added benefits of ‘lifting lighter’ is the accessibility factor. Perhaps you feel like lifting outdoors simultaneously while you take a walk outside, or you have had a recent injury that prevents you from lifting heavy weights. No problem!

Performing lighter weights but more repetitions gives you the same benefits of a strong, fit body without the risk of strain or injury. Change up your routine by combining heavy and light weights to challenge your body further, or alternate ‘light’ and ‘heavy’ weight days to keep your muscles—and your metabolism—striving for continual progress!

Fitness: The Best Back Exercises For Bigger Back.

Nothing is more impressive then a big, thick and dense back. The size of your back is a HUGE indicator of how you train in the weight room. How many strong dudes can you think of with a small and weak back? Probably not many and that’s because a big back is an indicator of how strong you are.

Here are my top 5 back exercises to build size and strength:

1) The Deadlift

We have all herd it before, the deadlift is the king of all exercises. There’s nothing more impressive then picking up heavy ass weight off the ground. There’s also nothing that will build a big and strong back like the deadlift. During the deadlift, your lats must stabilize to keep the bar in tight to your body. Also, your traps will get rocked and will grow like weeds! Just look at guys like Arnold and Franco Columbo who used the deadlift in their routine. Those guys had huge deadlifts to go along with their massive backs.

2) Pull-ups

Pull-ups are a great exercise to build stronger and thicker lats. In order to make your back grow with pull-ups, it’s best to use high volume. Instead of doing 4 X 8 or 3 X 10, go for a set number of reps and get it done as fast as possible. This will give you the ultimate back pump. What if you suck at doing pull-ups? If this is the case, add in very low reps in-between sets of your main exercise. This approach will help you get good at doing them.

3) Chest Supported DB Rows

Over the years, chest supported DB rows have become a staple in my training because it allows me to isolate the back muscles better then most other exercises. When you do this lift, make sure you don’t use momentum. Train this lift as a bodybuilder would. Do 3-5 sets of 8-12 reps for best results.

4) 1 Arm DB Rows

1 arm rows have been a staple in my training since day # 1. This lift will allow you to toss around some heavy weight and really help you build strength in your lats. While I prefer to do these strict most of the time, there’s nothing wrong throwing in 1 heavy set where you go heavier then normal and use some momentum to get it done.

5) Bent Over DB Rows

Bent over rows are probably the best mass builder for the back but you just have to watch for your lower back on this. If you’re doing tons of squats, deadlfts etc.. doing bent over rows can be tough. But regardless, it’s still a great lift to build serious size. Just make sure you leave your ego at the door when you do this lift – do these strict with your chest as parallel to ground as possible.