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FRONT SQUAT
Posted 09. Dec 2012 @ 12.00 am



  • Front squats make you a better overall lifter and athlete. Because the weight is held at the front of your body rather than behind your neck, your base, core, and legs all grow accustomed to getting low. 

  • Front squats put less pressure on the spine, allowing you to do the movement with your spine in a more natural position. If your back is in poor shape, front squats are better than back squats. Although you won't be able to lift as much weight as you would in a back squat, you'll still get intense training.


FISH OIL
Posted 07. Dec 2012 @ 12.00 am



  • Two essential omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

  • It reduces may help support overall health, and, a biggie, it also has been found to turn on genes that stimulate fat burning.

  • Take 2g of fish oil three times daily, with breakfast, lunch and dinner.


CAFFEINE
Posted 05. Dec 2012 @ 12.00 am



  • You already know it perks you up and improves focus, but it also has been found to support a boost in muscle strength, intensity and fat loss during workouts. And it works especially well when taken with green tea extract. Caffeine promotes an increase in the amount of fat that gets released from your fat cells. Meanwhile, green tea boosts metabolic rate, which is the way the body burns fat in the bloodstream. Taking these compounds together may just be the support necessary to ensure that the fat that caffeine has released will get burned up for energy.

  • Take 200-400 milligrams of caffeine two or three times per day, with one dose 30-60 minutes before workouts.


WOMEN & PUSH-UPS
Posted 03. Dec 2012 @ 12.00 am



  • Most women add push-ups to their regular routine as an afterthought and then wonder why their upper body isn’t looking better. As with any other muscle group, you need a sufficient level of exercise variety and weight resistance training in your program.

  • A combination of bench press, incline bench press, cable or dumbbell flyes and push-ups is the variation and difficulty you should be aiming for.


USING THE SCALES
Posted 02. Dec 2012 @ 12.00 am



  • One mistake bodybuilders make is using the scale solely to gauge progress. Yes, it is true that a scale is a measuring tool, but it is unable to distinguish between water, fat, and muscle. The best method is to track your progress through body composition. Scales are beneficial if used in conjunction with bodyfat instruments.

  • Remember, bodybuilding is a visual sport so photos are an excellent source to gauge progress, as well as taking precise measurements. Also, having an unbiased eye to provide you with constructive criticism will keep you on the right track. A bodyfat composition is a starting point, and if you don't know where to begin you will just keep running around in circles.


JANUARY
DECEMBER
 ALCOHOL
 FISH OIL
 CAFFEINE
NOVEMBER
 OMEGA 3
OCTOBER
 FOCUS
SEPTEMBER
 CARDIO
 CARDIO