12 Reasons You’re Not Gaining Muscle

bodybuilder 3 flickrIf you’ve been training hard for some time but you haven’t made the sort of gains you were hoping for, or if you have hit a plateau and your gains have come to a halt, there’s probably a simple reason for that. And once you find out what that reason is and do something about it you’ll be able to start growing again.

So to help you discover what it is that’s holding you back, here are the 12 most common reasons why you may not be gaining muscle…

1. You’re Training Too Heavy (Or Too Light)

To gain muscle size you need to challenge your muscles with heavy weights. But if you go too heavy you may get stronger but you won’t gain much size. Conversely weights that are too light might give you a great pump and burn, but again they will not help you gain much in the way of increased muscle size. So for best results use a weight that allows you to get between 6 and 12 reps for most of your sets. Continue Reading →

Greens Powder Supplements: Benefits, Risks And Best Brands

greensIf you don’t eat a good amount of fruits and vegetables every day then chances are you won’t be getting sufficient amounts of all the various vitamins, minerals, trace elements and phytonutrients that your body needs to maintain optimum health.

A normal sedentary person should be eating at least 5 servings of fruits and vegetables per day; but athletes, bodybuilders and anyone else who trains hard on a regular basis will need more – probably about 7 – 10 servings per day.

And very few people have anywhere near this amount. So to make up for the shortfall many people take a multivitamin supplement. But the problem with traditional multivitamins is that they are made from isolated and/or synthetic vitamins and minerals that have been produced in a lab. And these do not provide anything like the benefits you will get from consuming real whole food nutrients as the body cannot recognize and utilize them properly. Continue Reading →

How To Build Big Shoulders

bodybuilder 7 flickrWhen you are wearing clothes a good pair of shoulders is probably the most impressive part of any physique. They will make you look wide and powerful from all angles, and a pair of broad shoulders will also accentuate the appearance of a small waist. So in this article I’ll tell you how to build big shoulders in the fastest and most efficient way possible.

But first you should know a bit about the structure of the shoulders (or deltoids as they are more properly referred to). They are made up of three distinct heads – the front (anterior), the side (lateral) and the rear (posterior) deltoids. So for maximum size and thickness all three heads need to be developed; but it’s the side head that needs the most emphasis if you are looking to create the appearance of width.

To properly develop the shoulders from all angles you need two types of movements – overhead pressing movements and lateral raises. Continue Reading →

Training To Muscular Failure: Should You Train To Failure Or Not?

training to failure flickrOne of the most hotly debated topics in the fitness industry today is that of training to the point of muscular failure.

Some authorities say that when training with weights you absolutely must train to failure if you want to get the best results in terms of increased muscle size and strength. Others however say you should avoid it like the plague.

So who’s right? Should you train to failure or not?

What Is Training To Failure?

Well, first we need to define what training to failure actually is. Failure is reached when you are unable to complete another rep of the set you are doing, and so you fail mid rep. Many fitness coaches will have you believe that this is what’s required to stimulate maximum muscle growth and that without it your results will be less than ideal. Continue Reading →

The Renegade Diet Book Review

renegade dietAre you tired of hard to follow diet plans that fail to deliver the results they promise? I know I was. Low carb diets, high carb diets, ketogenic diets, eating six meals per day, starving yourself to lose fat or stuffing yourself to build muscle. Surely there must be a better way.

Well as it turns out there is. Jason Ferruggia spent over two decades experimenting with every kind of diet you can think of – both on himself and his clients. And the final result of all that experimentation, combined with the very latest scientific research, is The Renegade Diet.

The Renegade Diet is essentially a modification of The Warrior Diet, but it takes into account the needs of those who want to build muscle and improve performance, as well as those who just want to get really defined. But perhaps even more important than any of that is the fact that it has a very strong focus on achieving and maintaining optimum health – something that is sorely lacking in most other diet plans.

So what exactly is The Renegade Diet? Is it really all it’s cracked up to be? And more importantly, is it the right diet for you? Well, here’s my review of the book so you can decide for yourself… Continue Reading →