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.

Two Reasons Why Your Biceps Won’t Grow

Bad Form My number one rule for bicep training is to lift with good form. This piece of advice goes for every exercise that you perform and more strongly affects your bicep

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 BUILD THE PERFECT PROGRAM

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

28 DAYS TO LEAN MEAL PLAN

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

vendredi 17 juin 2016

5 RULES FOR BUILDING BIGGER TRICEPS









Add these five methods into your arm routine to start swelling your tris.


If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You'll know when you have this technique down as you won't even have to wrap your fingers around the bar. You'll also realize how much more weight you can do on pressdowns. And greater overload equals—you've got it—more triceps growth.

 Here 5 RULES FOR BUILDING BIGGER TRICEPS KNOW => .

THE COMPLETE GUIDE TO FAT-LOSS SUPPLEMENTS









These nine fat burners will take you from "pretty ripped" to "downright shredded."


Lipolysis is the process of releasing fat from fat cells, so, as you can imagine, lipolytic agents are good things to have on your side. When fat is removed from the cells and burned for fuel, those cells shrink, making you leaner. Caffeine is great at increasing lipolysis, but so are the ingredients CLA, yohimbine, forskolin (which also boosts testosterone), and hydroxycitric acid. When searching for an effective fat-burning supplement, look for these ingredients.

 Here THE COMPLETE GUIDE TO FAT-LOSS SUPPLEMENTS => .

mercredi 15 juin 2016

7 BEST MOVES FOR GETTING WIDE ON THE SIDES









Get your V-taper physique in top form with these torso-targeted exercises.


This under-used exercise does a great job isolating the upper lats/teres major right under the armpit, which is vital for achieving maximum back width.
Tips: I like to use a short straight bar and lean slightly forward at the waist when performing these. This movement is a great way to pre-exhaust the back at the beginning of a workout or as a finisher for that final lat-stretching pump!
Tips: Perform this movement slowly and strictly for between 8 and 15 reps per set. Keep only a slight bend in the elbows and reach both down and back on the negative portion of the rep. This will create a strong stretch and put more tension on the lats/teres than the pecs.

 Here 7 BEST MOVES FOR GETTING WIDE ON THE SIDES KNOW  .

lundi 13 juin 2016

7 CURLS FOR BIGGER BICEPS









Add more ammo to your guns with this barrage of bi-blasting moves.


Along with targeting the short head, hammer curls also indirectly work the brachioradialis. You can perform these by bringing the dumbbell across your body to the opposite shoulder, or begin with a neutral grip where your palms face each other. Antoian prefers the latter variation. “Be careful with the amount of weight you use during this exercise,” he advises. “If you go too heavy you can easily injure your wrist.”

 HERE 7 CURLS FOR BIGGER BICEPS KNOW  .

dimanche 12 juin 2016

6 TIPS FOR A RIPPED SIX-PACK









Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.




A lean, deeply-chiseled set of abs is—without fail—right at the top of every M&F reader's wish list. Quite often, the promise of a killer midsection is the only mental motivation they need to push through a tough workout or to chew through another high-protein, low-flavor meal. Yet in a recent poll conducted right here at muscleandfitness.com, an astonishing 46% of you said that abs and obliques are the muscles you tend to slack off on the most.
While diet is certainly the main factor in getting that shredded look in the middle, training your abs with regularity is also important. Regular abs training not only helps you achieve that M&F cover model look, but it boosts your overall core strength, making you stronger on all the lifts that burn the most fat such as the squat, bench and deadlift.

 Here 6 TIPS FOR A RIPPED SIX-PACK KNOW  .

vendredi 10 juin 2016

6 MOVES TO WORK YOUR ARMS TO EXHAUSTION









Bust through any arm-building stalemate the hard way with these gun blasters.




Ninety-nine percent of Muscle & Fitness readers started lifting weights to build bigger arms, the other one percent are liars! Iconoclast, old-school bodybuilder, the late Chuck Sipes, had this to say, “The settler, the village blacksmith, the lumberjack, the carpenter and builder — all needed powerful arms to ply their trade well, and in time those with the greatest, most powerful arms grew to be respected for their contributions.”

Regardless of era, the bottom line is men want powerful, well-developed arms. In spite of the desire to build muscular arms, most folks toil endlessly in vain with no guns to show for it. Why is this? More than likely it’s exercise selection. 

 Here 6 MOVES TO WORK YOUR ARMS TO EXHAUSTION KNOW  .

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.

 Here 9 THINGS GUYS DO THAT CAN GIVE THEM MAN BOOBS KNOW  .

SHOCK YOUR CHEST INTO GROWING









Pecs stuck in a rut? Get ‘em out of it with these 5 supercharged chest-blasting techniques.




Why to do it: Forcing a stubborn bodypart to grow takes serious action, and no practice is more serious than training a muscle two days in a row. It may sound extreme, but it works. We like to refer to this method as “priming the pump,” where the first day of training employs high-rep sets to open up the muscles to take in more nutrients for the next day’s session, which will be a heavier workout. Our only caution is to not use this technique too often (do it for a month, then step away from it for at least a couple months), so as to avoid overtraining.

What to do: Pick two consecutive days on which to train chest. The first day, do only single-joint, isolation exercises from at least four different angles – pullovers, cable crossovers standing upright and bent-over, incline, flat and/or decline flyes, etc. – and keep the reps high, at around 25-30. Do around 16 total sets this day, without going to failure of any of them. The next day, after consuming an abundance of protein and carbs following the first workout, go heavier (6-12 reps) and train to failure on all compound exercises (flat, incline, decline dumbbell and/or barbell presses). Do a total of 16-20 sets on these moves, and then take a full week off from training pecs.

 Here 8 WAYS TO BUILD SHOULDER STRENGTH AND STABILITY KNOW  .

6 WAYS TO LOSE YOUR BEER BELLY









Follow these tips to keep your abs lean when the beer is flowing.


With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.
Various methods of fasting can be beneficial when trying to lose fat. My favorite methods are the Warrior Diet (20 hour fast/4 hour feed), Leangains Method (16 hour fast/8 hour feed) and the 5/2 method (eat regularly 5 days a week and 2 days a week only eat 400-800 calories). By fasting for a period of time, you control your hunger hormone Ghrelin, control insulin sensitivity and reduce overall calories to help aid in fat loss.

 Here 6 WAYS TO LOSE YOUR BEER BELLY  KNOW  .