1. You will build more muscle and get more structure in your body and look sexy as fuck while doing it. 2. Having your muscles trained makes your real-life activities easier as well. 3. You’ll lose weight and burn fat more easily. 4. When you get older, strong legs will be the most important[...]

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8 Reasons why you should Squat

1.Eat at least five times a day, every two to three hours. You must keep your system saturated with amino acids and glycogen from protein and carb sources, respectively, if you want to push muscle growth to abnormal levels. You never know when your body will need these precious nutrients.[...]

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The 7 Bodybuilding Rules

1) Lifting to much weight 2) Training only for strength 3) Training only the mirror muscles 4) Lacking a focus on long term goals 5) Working out like it was 10 years ago 6) Not working from the inside out 7) Thinking 100 reps is the magic number 8) Working[...]

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Top 10 Most Common Bodybuilding Mistakes

 1) Take measurements 2) Eat 5-6 Meals a day! 3) Train with weights 3-4 times a week 4) Dont overdue the cardio 5) Plan your meals the night before 6) Drink Green Tea 7) Get rid of bad friends and bad food 8) Drink lots of water 9) Take time off to rest and rover 10) Repeat the 9 rules[...]

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10 Rules on getting rid of your unwanted Gut

  >> Top sirloin steak >> Salmon steak >> Chicken breast >> Egg whites >> Cream of Wheat >> Oatmeal >> White rice >> Brown rice >> Broccoli >> Sushi hand rolls (salmon, preferably)

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Phil Heath´s Top 10 Off-Season Foods

1) “I was always dreaming about very powerful people. Dictators and things like that. I was always impressed by people who could be remembered for hundreds of years. Even like Jesus, being remembered for thousands of years.” 2) “The only way to be a champion is by going through these forced[...]

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Top 3 Arnold Schwarzenegger Bodybuilding Quotes

1. Programs. Does the gym offer programs for your fitness level? Beginner, intermediate, and advanced programs should be available. 2. Number of Members. Do you have to wait in line? Visit the gym at about the time you will be working out. If this is the busiest time for the gym, you[...]

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Top 5 Things what to look for in a Gym – Part 2

1. Location. The first question comes to mind is convenience. Is the gym located in a convenient location? Choose a gym that is close to your residence and or office. The physical location of the gym is important. Is it near a road? Or is it located in a mall? Is[...]

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Top 5 Things what to look for in a Gym – Part 1

WOMEN: Competition Shape (“ripped”): 8-12% Very Lean (excellent): < 15% Lean (good): 16-20% Satisfactory (fair): 21-25% Improvement needed (poor): 26-30% Major improvement needed (Very poor): 31-40%+ MEN: Competition Shape (“ripped”): 3-6% Very Lean (excellent): < 9% Lean (good): 10-14% Satisfactory (fair): 15-19% Improvement needed (poor): 20-25% Major improvement needed (Very[...]

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The Muscle Body Fat Rating Scale

  EXERCISE NO. 1: Leg Extenions Done twice in the workout, this will serve as both a warm-up, utilizing the Weider pre-exhaust principle, and as a finishing movement. At the beginning, perform three sets of 20 reps with a moderate weight to drive blood into the muscles. Raise and lower[...]

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Best Exercises for Building Massive Quads