How To Build A Bigger Back

bodybuilder 5 wcMany people neglect their back because it’s not really a “show muscle” like the pecs, delts and arms. But this is a big mistake as a wide, thick, muscular back is extremely impressive. Also the back muscles make up a very large part of your total musculature, and developing them will add pounds of mass to your frame. So in this article I’ll tell you exactly how to build a bigger back.

The back is divided up into three main parts. These are the latissimus dorsi (lats) which can be seen from the front and give you the appearance of width, the trapezius (traps) which is the diamond shaped muscle that runs from your neck all the way down to your mid back, and the erector spinae which are the cable like muscles of the lower back that extend from the top of your glutes up to your lower traps. But there are also several smaller muscles, such as those around the shoulder blade area, which include the rhomboids, teres major and minor, infraspinatus and rear deltoids.

So if you want to effectively build up all the muscles of the back there are three main exercises you need to do, and a few optional extras that might be worth considering too. These are as follows… Continue Reading →

How To Lose Fat Without Losing Muscle

bodybuilder 4 wcSo you’ve managed to build a decent amount of muscle, but you’ve put on too much fat in the process. Or maybe you always were a bit fat and you’ve now decided to do something about it. Either way you now want to lose all that excess body fat, and get a lean defined look. But how do you do it without losing some of your hard earned muscle?

Well, as I’ve said before, the No. 1 requirement for losing body fat is a calorie deficit. That is you need to consume fewer calories than you expend over the course of the day (or week). When you do that your body has to find an alternative source of energy in order to meet its requirements. This can come from stored glycogen, body fat – or muscle tissue. And normally it will come from a combination of all of these.

So that means under normal circumstances when you lose weight you will lose both fat and muscle. But there are ways that you can signal your body to keep hold of its muscle mass and just use your body fat for energy instead.

How do you do that? Well, here are the 8 best ways to ensure you lose fat without losing muscle… Continue Reading →

Top 10 Food & Diet Myths That Refuse To Die

muesli wcWhether your main aim is to build muscle or lose fat, the most important aspect of your diet is simply the amount of calories you are consuming each day. Next in importance is how these calories are divided up between protein, carbohydrates and fat. And then there’s your pre and post workout nutrition to consider.

Apart from that though, everything else is pretty much incidental. There are a few general guidelines that will help of course, such as eat mostly whole natural foods and avoid processed, refined and sugary foods as much as possible. But much of what is generally taught as good dietary practice is simply irrelevant and useless. Some of it will make absolutely no difference to your results, and some may actually hold you back from making the changes you want.

So just to clarify the situation for you, here are 10 of the most common food and diet myths that just won’t die… Continue Reading →

Muscle Gaining Secrets 2.0 Review

MGS 2.0Do you have a hard time gaining muscle mass? Perhaps you are skinny and just can’t put on any weight. Or maybe you’re skinny fat and only ever seem to gain more fat. Either way you are just the type of person that Jason Ferruggia’s Muscle Gaining Secrets 2.0 was written for.

People who struggle to gain any amount of muscle are known as hardgainers. And hardgainers can’t train the way most people do and expect to get decent results. So a different approach is required from what you are doing at the moment.

And that’s where Muscle Gaining Secrets 2.0 comes in. In this book Jason Ferruggia strips away all the myths and misinformation and reveals what really works, so that you can finally start building muscle and achieving the body you really want.

So just what can you expect to learn from Muscle Gaining Secrets 2.0? Is the program all it’s cracked up to be? And more importantly is it the right program for you? Well, here’s my review of the book so you can decide for yourself… Continue Reading →

Reverse Pyramid Training For Better Gains

bodybuilder 3 wcToday I’m going to talk about a method of training that is extremely effective yet seldom used – reverse pyramid training.

Normally when you perform an exercise you’ll do it for straight sets (or “sets across”). This simply means that you do multiple sets with the same weight for the same number of reps (after warm-ups). So you might do 3 X 8 or 4 X 5 or whatever. However this is not the only way that you can structure your workouts; and another method that’s at least as popular as straight sets is pyramid sets. With pyramid sets you increase the weight you are using from one set to the next, whilst decreasing the number of reps.

But with reverse pyramid training you do just the opposite of that, i.e. you decrease the weight you are using from one set to the next whilst increasing the number of reps. And despite the fact that you don’t see this method being used very much, it is in fact much more effective than the traditional pyramid.

So in this article I’ll explain why the reverse pyramid is such a great method of training, and I’ll also show you how you can best use it to get the results you want. Continue Reading →

Top 20 Muscle Building Tips To Accelerate Your Gains

bodybuilder flickrIf you want to make the best possible progress from your efforts in the gym you need to follow an effective training program, eat the right diet and ensure you recover properly as well.

So here are my top 20 muscle building tips to help you do just that…

Training Tips

1. If you are a beginner or early intermediate do a brief full body workout three times per week, focusing on getting stronger on a few basic compound lifts, e.g. squats, deadlifts, bench press, bent-over rows, military press, chin-ups and parallel bar dips. Continue Reading →