How To Build Your Own Home Gym – For Less Than You Might Think

power-rackOver the years I’ve trained both at home and at a number of commercial gyms. And although they each have their advantages and disadvantages, on balance I still prefer to train at home.

For a start training at home is much more time efficient. You can train when (and how) you want, there’s no driving to and from the gym several times per week, and you never have to hang around waiting for the bench or the squat/power rack to become free. You also save money on your membership fees, as well as your travel costs, so the moderate cost of setting up a home gym will usually be recouped in 2 – 3 years.

You will need a reasonable amount of space however, either in your garage, basement or a spare room. And if you’re the sort of person who finds it difficult to motivate yourself to train at home, then you’ll need to stick to a commercial gym. But otherwise, if the idea of building your own home gym appeals to you, here’s what you’ll need to do it… Continue Reading →

How To Get Big Arms – In 4 Simple Steps

bodybuilder-1-wcVirtually every guy that’s ever lifted a weight would like to know how to get big arms. And you can understand why, as when you are wearing a t-shirt a pair of big muscular arms really sets you apart from everyone else. So in this article I’ll explain how you can build up your arms in the fastest and most effective way possible.

But first a bit of a description. The upper arm consists of three main muscles – the biceps, the triceps and the brachialis. The role of the biceps is to bend the arm at the elbow (elbow flexion) and also to supinate the forearm. The triceps straightens the arm (elbow extension). And the brachialis runs under the biceps and is really only visible when viewing the arms from the side.

A lot of people make the mistake of concentrating too much on the biceps when training their arms; but the triceps is a bigger muscle so if you really want to get big arms you need to work these just as hard.

So to get really big arms, just follow these 4 simple steps… Continue Reading →

The Truth About Dietary Fats: The Good, The Bad And The Indifferent

salmon and avocado flickrDespite what you may have heard, fat is an essential part of a healthy balanced diet and has many important functions in the body. Apart from being a valuable source of energy, it also helps you absorb certain vitamins and minerals, it’s needed to build cell membranes and the sheaths surrounding nerves, it’s essential to blood clotting, it’s required for the manufacture of certain hormones and it’s vital to the health of your skin, joints, muscles, and much more.

And on top of all that having sufficient fat in your diet is essential for optimal muscle growth as well.

Fats are made up of fatty acids attached to a glycerol molecule. And fatty acids are basically chains of carbon atoms with hydrogen atoms attached to them. But some fats are more beneficial than others of course; so in this article I’ll describe the four different types of dietary fat – the good fats, the bad fats and those that fall somewhere in between. Continue Reading →