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 WAYS TO MAKE YOUR BICEPS WORKOUT HARDER

These tips and tweaks will have your guns growing again in no time.

Even if you’re changing exercises consistently, there is still a chance that your program lacks other important elements that are necessary to spur biceps growth.

“Volume, reps, intensity, weights, hand position, and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, CSCS, CN. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

Equally as important is examining the types of contractions you’re using. “It’s not just about the concentric (raising), but also the eccentric (lowering) and time under tension (TUT),” he adds. “A lot of people do curls using too much weight and poor form. That removes constant tension from their biceps.”

Use these seven methods and exercises to shakeup your bi’s routine to get your guns growing.

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HOW TO BUILD THE PERFECT PROGRAM

Don’t try to guess the best moves. Use this guide to prioritize your training and build strength, size & muscle.

The simplest way to make progress is to stop guessing about your training. Instead of flying blind, take the advice of these top fitness authorities we’ve consulted—10 experts renowned for their knowledge about packing on muscle and transforming bodies— and use the exercises they suggest to maximize results for any body part. Their recommendations will take your workout—and your body—from just average to extraordinary.

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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.

A case study done by researchers at Quinnipiac University suggests that using a creatine supplement can translate to a one to three-pound weight gain within the first week of use due to water retention. “It’s nothing to be alarmed about,” explains Lynn. “Hopefully that extra weight will translate into heavier lifts and more lean muscle mass.”

Plus, once you stop using creatine the water weight will recede. Guess what won’t? The strength and muscle gains.

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6 REASONS WHY YOU HAD A CRAPPY WORKOUT

When you have a bad gym session, these causes could be your likely culprits.

While 30 years ago most supplements were little more than snake oil, today we have so many effective compounds readily available to us via health food stores and the Internet. Creatine, beta-alanine, BCAA’s, advanced herbs, engineered carbohydrates, caffeine, etc, can all contribute to balls to the wall training sessions. Failing to take advantage of what science is now offering us is a vital mistake if you truly wish to push your performance (and muscle growth) to the next level. If your diet is on point, the next step is an intelligent approach to nutritional supplementation to maximize your time in the gym.

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6 REASONS WHY YOU HAD A CRAPPY WORKOUT

When you have a bad gym session, these causes could be your likely culprits.

What I mean by this is that every time you go the gym, you use the same exercise, reps, and sets over and over. This can definitely cause your workout to suck because both your mind and muscles are literally bored. Stop being lazy and challenge yourself with some new and dynamic workouts every week, which will assure that every session is a new adventure. This will keep you on your game both mentally and physically so that going through the motions is a thing of the past!.

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28 DAYS TO LEAN MEAL PLAN

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.

To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.

Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.

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6 WAYS TO PUMP UP YOUR POST-WORKOUT MEAL

Make the most out of your post-workout window with these helpful nutrition tips.

There is so much debate about having protein only post workout. Protein only post workout is not as optimal as you may think. Combining your protein with carbohydrates will increase your recovery process. Carbohydrates are needed post workout to help replace glycogen levels and help to shuttle the amino acids from your protein into muscle cells. Carbohydrates are more anabolic than protein so when combined you give the body a one two punch for recovery and overall muscle growth.

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6 WAYS TO PUMP UP YOUR POST-WORKOUT MEAL

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.

Branch chain amino acids are one of the most important things to consume post workout. BCAA contain three major amino acids; leucine, isoleucine and valine. These amino acids send various signals to our bodies to begin the repair and rebuild process. Consuming just 5-10g of BCAA immediately after your last set can help make you more anabolic and less sore.

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6 WAYS TO PUMP UP YOUR POST-WORKOUT MEAL

Make the most out of your post-workout window with these helpful nutrition tips.

We all know the most important time to get food in is immediately post workout. Our body is in a prime state to soak up nutrients to help repair muscle tissues. This process begins the early stages of recovery, which helps us to grow bigger and stronger. What should you be eating post workout? How much should you be eating? Whey protein alone or consume protein with carbs?

Use these 6 tips to make the most out of your post workout window.

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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.

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.

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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.

How To: Take a can of yellow fin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

The Perks: This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.

Calories: 379 | Protein: 41 g | Fat: 13 g | Carbs: 24 g

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