8 Best Anabolic Exercises

At the gym, you have lots of tools at your disposal for gaining size but these eight moves are a cut above.
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8 Best Anabolic Exercises

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

The eight exercises that follow are among the best for building mass. In most cases, the barbell and dumbbell will be the tool of choice. Again, you don’t need a ton of equipment to get the job done. Just some heavy iron. 

Best Exercises for a Complete Back Workout
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7 Popular Lifts You Can Live Without

It might be time to rethink some of your go-to exercises.

7 Popular Lifts You Can Live Without
We asked certified personal trainer John Rowley, author of The Power of Positive Fitness, his thoughts on a handful of exercises people should consider omitting from their regular routines. And without hesitation, he had answers.

“Just watch what everyone else does in the gym. If you do the opposite, you’ll get in great shape,” he quipped. Some of his thoughts on certain staple lifts will likely surprise you. “There is a time and a place for all of the exercises I mention, but sometimes the risk just isn’t worth the reward, or the movement isn’t necessary." 

Check out the 7 exercises on this list and see if you agree. 

source : http://www.bodybuilding-supplementse.com/2014/08/7-popular-lifts-you-can-live-without.html

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6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

6 Things You Should Do After Every Workout

1. Roll
We can’t promise it’ll be painless, but performing SMR [self-myofascial release] techniques using a foam roller can help improve flexibility, increase blood flow and circulation, and break up “knots” in soft tissue. It’s a good thing to do both pre- and post-workout.

“After your workout, use a foam roller before you do your stretches,” he advises. “While it’s similar to stretching, a roam roller affects more of the fascia connection. [And] breaking up a superficial layer of tissue enables you to get a deeper stretch.”

Best Exercises for a Complete Back Workout
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13 Things Never to Do in a Gym

You already know about curling in the squat rack, but to truly master gym etiquette, avoid these lesser-known faux pas.

When it comes to gym etiquette, we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

Take extra precaution and learn the 13 things you should never do in a gym—you’ll make a lot less enemies. 

http://www.muscleandfitness.com/news-and-features/galleries/training/13-things-never-do-gym

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6 PERFECT POST-WORKOUT MEALS

After your final rep, it’s time to start on the road to recovery. Get thee to the kitchen and refuel with these six recipes.

6 PERFECT POST-WORKOUT MEALS

1 of 7 Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

 http://www.muscleandfitness.com/nutrition/meal-plans/6-perfect-post-workout-meals

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7 ADVANTAGES OF DUMBBELL TRAINING

Ditch the barbell and pick up a pair of dumbbells to improve your training.

IDENTIFICATION AND ELIMINATION OF STRENGTH IMBALANCES

Seated Dumbbell Biceps Curl

Dumbbells force limbs to work unilaterally. If one side is significantly weaker than the other, there is no running and no hiding.  Over-compensation is impossible with dumbbells, making them an effective agent on the war on imbalances.

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6 THINGS YOU SHOULD KNOW ABOUT CREATINE

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle building supplement.

what you should know about this muscle building supplement.

The buzz around creatine’s muscle-building prowess isn’t hype, says personal trainer Lisa Lynn, author of The Metabolism Solution. But only if creatine is used with a strict diet and training routine. So if you had visions of taking creatine, snapping your fingers and getting ripped, snap out of it.

“In short, creatine helps give you energy, but you still have to get the work done,” Lynn explains. “However, if it can help push you to get those five or so extra reps, you'll add more muscle.”

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