7 ways to build muscle, bulk up, increase mass and size

Gaining mass – size, bulking up and building muscle are what most of us guys think about when we start hitting the gym. All these take time and are done through hard work. They say the heavier the weights, the stronger you become and the bigger your muscles grow. Your muscles increase in size so they can lift heavier weights. If you lift heavy weights then you can gain muscle mass naturally – providing you can handle the weight and are lifting properly. Most people try to build muscle by doing high rep…

5 key tips to get the body you want

5 tips to get the body you want

We all dream of having a body that we will be happy with. The question is how can we go about achieving that? We get motivated and hyped for a while to start going to the gym and working out, but then it all stops and we come back to where we were before. We forget about the gym and continue with our lives sometimes still wanting the body we want. We need to have a plan in place to make sure we achieve what we want. Here are 5…

5 different but healthy ways to eat peanut butter

Peanut butter is delicious. It has many health benefits and provides energy for when you workout and play sport. This amazing food does not only suppress hunger For Weight Loss but also is high in sugar and contains healthy fats and protein that help meet nutritional needs. In Africa for example it treats acute malnutrition and has positive long-lasting effects. This miracle peanut butter formula gives children a nutritional buffer, helping them survive illnesses like malaria, which is high risk for children in Africa. Strangely, as food allergies, including peanut allergies are on the…

Top 14 Calisthenic exercises you could do anywhere

Calisthenics were thought of as boring exercises performed by the military or middle school gym classes. Calisthenics has been rebranded as body-weight exercises. Old school techniques are still the best. The word calisthenics comes from the Greek words kallos(beauty) and sthenos (strength). There is a beauty to training for strength and flexibility with pushing, pulling, lunging, and lifting movements using little to no equipment. When performed in a continuous, rigorous way, calisthenics train up your strength and aerobic capacity. Calisthenics can be performed anytime, anywhere and with little equipment. You could these workout exercises…

Top 7 pieces of Calisthenics equipment for your home

Calisthenics means to work out with our own body weight with little or no equipments. This is a great way to get fit as you are using minimal equipments so less risk of injury and also it will cost you next to nothing. There is a beauty to training for strength and flexibility via pushing, pulling, lunging, and lifting movements with little to no equipment. Calisthenics includes things like pull ups, push-ups, sit ups, crunches, lunges, plank, dips and so on. We have picked the top pieces of calisthenics equipment for…

Top 10 quick exercises you could do at home

As a busy person, you might not have enough time to do all the things that need to be done. You have to balance work, family and a host of other things. This is why it is very important for you to spend a little time exercising. You don’t have to hit the gym if you are too busy with work and household chores. You also have kids to take care of. The best thing for you to do is to start simple exercises at home or work. This will…

Top 6 shoulder exercises

Working out your shoulders is very rewarding and seeing them develop over time into these huge balls sitting on top of your arms is worth the pain in the gym. No Pain – No Gain.  You need to hit your deltoids, upper trapezius, serratus anterior, rotator cuff muscles, and levator scapulae to truly build three-dimensional shoulders. Aside from strengthening your upper body muscles and the bones beneath them, you’ll safeguard your body against injury and you’ll create a really attractive aesthetic. 1] Front raises To do this exercise you will need…

Top 5 leg exercises

Training legs is sometimes the last thing on peoples list. Legs are not as noticeable as arms, chest or triceps. Legs should not be neglected and can provide some real strength. Having well built legs supports your whole structure and you can do a lot more with stronger legs. Leg day brings us images of days of hobbling, and legs that feel like jello. You know you have done a good workout when you wake up the next day and your legs give way. Start your workout with the most challenging…

Top 4 chest exercises

Working out your chest and seeing the results can be one of the most rewarding things. Having a big chest comes down to key exercises that help develop and add mass to the chest. We have 4 main chest exercises to help add mass to your chest. When doing chest do it on a day you do triceps as both exercises go hand in hand. Here are 4 chest exercises: 1] Flat Bench Press This exercise is to strengthen the pectorals, deltoids and triceps. To do this exercise you should…

Top 5 back exercises

Building you back improves you posture and makes you look good. Having a well built back really adds to your overall physique and makes you look more built. The muscles in your upper and mid-back help stabilise your shoulder joints. The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise. Everyone is after that V-shaped torsos, the only way to that torso is to do back exercises. Here are 5 great back exercises: 1] Front Cable Pull Downs In this exercise you need…