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. 

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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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6 Reasons You Still Have a Gut

The reasons why excess baggage around your midsection won’t budge aren’t always obvious.

Assuming you’re not eating your meals from a trough, you’re selective about what foods you consume, and you’re exercising consistently, you might be perplexed as to why the inner tube around your waistline won’t disappear. Unfortunately, the answer isn’t always cut and dry. While you’ll need to do some investigative work, we have ideas that’ll help you solve the mysterious case of the inflated spare tire.

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http://www.muscleandfitness.com/workouts/workout-tips/6-reasons-you-still-have-gut

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10 Worst Bench Press Mistakes

Avoid these mistakes to build more strength and size and prevent injuries.

3) Not Squeezing Your Shoulder Blades Together

The bench press demands more than just laying on a bench and pushing weight; you need to create a solid, stable foundation to push from and make the lift as biomechanically efficient as possible.

Not sliding your shoulder blades together will reduce your chest activation and force the shoulders to do more work. It’ll also sink your chest and increase the distance the bar as to travel, which makes the press harder. Always lock your shoulder blades down and back while benching. 

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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.

Why is creatine such a popular weightlifting supplement? Simple. It’s been widely researched and proven to deliver impressive results. Creatine, a natural substance found in red meat and fish can reduce fatigue and increase performance during high-intensity exercise and activities. But that’s just scratching the surface.

Here are 6 tidbits about creatine every weightlifter should know.

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6 Tips for Legendary Arms

6 easy ways to change up your arm workout without ditching your favorite exercises.

6 Tips for Legendary Arms
Sporting a set of arms reminiscent of Arnold, Larry Scott or the late Sergio Oliva takes more than just barbell curls and tricep pressdowns. While people think they performed endless sets of barbell curls, they might be surprised at how much work these bodybuilding legends had to put into their forearms. The biggest misconception newbies have is the idea that the only thing that bends the arm is the bicep, which is only partially true. The elbow flexors include the bicep, brachioradialis, brachialis and pronator teres muscles.

Without reinventing the wheel, there is a whole lot you can do to help increase the size of your biceps and forearms, at the same time. Let’s stick with the basics. Putting a new twist on already-great exercises will get you the expected gains. Here are 6 easy ways of changing your workouts, without removing your favorite exercises.

Best Exercises for a Complete Back Workout
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9 Things Guys Do That Can Give Them Man Boobs

It doesn’t matter how much you can bench press—you could be growing woman-worthy breasts.

A shrinking scrotum isn’t steroids’ only threat to your manhood. So are “bitch tits,” a name reserved for the breasts men grow after

taking anabolic steroids to bulk up. This phenomenon is caused when the body converts the ridiculous amounts of testosterone in steroids into estrogen, says plastic surgeon Elliot W. Jacobs, MD, who specializes in gynecomastia surgery in New York City. About half of his gynecomastia patients are bodybuilders, many of whom either have B and C cup-sized breasts as well as puffy nipples, he says.

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7 LITTLE-KNOWN HACKS FOR BIGGER ARMS

5 of 8  SUPERSET

Use these techniques to turn your pistols into cannons

To stimulate arm growth, you’ll need to increase the overall volume for arm training. An easy way to do this without spending three hours in the gym, is by supersetting bicep and tricep routines. This will engorge your arms with blood, delivering tons of nutrients to them. When we perform a tricep movement, we fully stretch out the bicep. When we do a curling movement, we stretch out the triceps; this creates an antagonistic effect that makes training more effective.

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5 Easy Ways to Start Building Bigger Biceps

Arm yourself with these top techniques to build biceps that have height, width and detail.

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F, we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

By incorporating these five specific strategies into your normal routine, you'll experience better overall muscle size and quality.

:
http://www.muscleandfitness.com/news-and-features/galleries/training/5-easy-ways-start-building-bigger-biceps

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