Barbell curl exercise-top 6

Biceps have always been a big topic of discussion, whether it be who has the biggest biceps to the best way to training biceps, or maybe what is the best exercise for training biceps. I have always felt that the number one exercise for training biceps has been the barbell curl, wouldn’t you agree?

There has always been many ways to perform the barbell curl other than the standard way to perform them with a straight bar, shoulder with grip, but there are many different variations that you can do when performing the barbell curls . Today’s topic of discussion will be the barbell curl exercise my recommended top six.

There are more than the six variations that I give, but these six variations that I give have always been my favorite ways to perform the barbell curls and all six variations that I give show promising results.

Standard barbell curls

The standard barbell curl is generally performed in the standing position using a straight bar with a shoulder width grip, although in the picture to the right this move is performed with a ez curl bar. First start with the barbell at arm’s-length, palms facing away from you, keep your elbows at your sides curling the bar upwards toward your chest, when performing this exercise keep your elbows at your sides as though they are pivots.

When performing the barbell curls, you want to be sure not to cheat, that is by putting your lower back into the exercise and swaying your upper torso to get the weight up, you should keep your upper torso in a straight position up-and-down, keep your elbows at your sides and pivot your elbows, it’s about working the biceps and not putting your back into it .

Narrow grip with ez bar

This next exercise is performed with the ez curl bar, with narrow grip. This next exercise is performed in basically the same fashion and the same manner as the standard barbell curl, the only actual difference is the hand positioning and the style of bar that you are using.

I have always liked performing this exercise  because I always get real good burn and a good pump and it focuses more attention on the outside area of the bicep. I have also liked doing biceps curls with the ez bar because it not only stresses the biceps at a different angle but it feels like more of a natural position for the wrists as well as being easier on the joints.

Start with your arms at length position, palms away, curl upwards with a narrow grip, about 6 inches apart, curl until the palms of your hands reach your chest, lower and then repeat.

Scott bench curlsScott curls in this image are performed in a squating position with elbows resting on the knees

This next exercise was made popular by a man named Larry Scott, also known as the preacher bench curls, this exercise is performed seated with a Scott bench. Start out with the backs of your arms resting on the pad with your arms at length position, curl slowly toward the top position but not so far that you are taking stress off the biceps.

When you reach the top position squeeze your biceps and hold for a count of one and then lower slowly, keeping full control of the bar at all times, after you reach the bottom position immediately repeat by curling upwards.

When performing this exercise, never bounce the weight at the bottom position, that is a good way to injure your elbows or suffer a biceps tear as well as causing tendon damage, as mentioned, when doing this exercise it is necessary to always keep full control over the bar as with any exercise, neglecting good form can easily result in injury.

Wide grip with a straight bar

The wide grip with a straight bar is performed basically the same as the standard barbell curl but you are using a wider grip usually at least five inches wider than your shoulder width. The biggest difference with this exercise other than it being a wider grip is it stresses more so the inner part of the biceps.

When performing the wide grip barbell curls, start out with your arms at length, palms of your hands facing forwards, your hand width should be roughly 5-6 inches wider than shoulder width, keeping your elbows at your sides acting as pivots, slowly curl the barbell upwards until the palms of your hands are facing toward your chest.

Once you reach the top position, squeezing your biceps tight, hold for a count of one then lower the bar down slowly always keeping full control over the bar. Typically I will do 8-10 reps for all biceps exercises.

Reverse grip barbell curls

The reverse grip barbell curls are performed in the same manner as the standard barbell curls, except that the only major difference is this exercise is performed with a reverse grip. The reverse grip will still put stress on the biceps but this exercise will also put a lot of stress on the back side of the forearms.

When doing the reverse grip barbell curls, start with your arms at length with the palms of your hands facing toward you, keeping your elbows at your sides as pivots, curl your arms upwards keeping the palms of your hands facing toward the floor.

When you reach the top position, squeezing your biceps tight hold for a count of one lower and repeat always keeping full control over the bar never bouncing the weight at the bottom position and always use full range of motion.


Now this sixth and final one is not a separate exercise of its own, it’s actually a training principal that you can use for any of the five exercises that I have just given.

In this explanation of the 21’s, the 21 is how many reps that you perform per set, the first 7 reps are in the lower half range of the barbell curls, from the bottom position at arms length to the mid point of the barbell curls.

The next 7 reps are at the top half range of motion, from the mid point of the curl to the upper position of the curl where the palms of your hands are facing your chest.

The final 7 reps are following through full range of motion, from the lower portion of the curl where your arms are at length through the full range of the curl where your palms of your hands are facing your chest.

The 21’s can be performed with any of the barbell curl variations that I gave but these are a real killer and they will definitely add size to your arms.


Big biceps have always been a big attention getter, so what’s more important than how you train them? barbell curls have always been the mainstay for building a set of big biceps and not only simply what exercises you do for them but also different angles to the exercise to stress them to a wider degree as well as good form.

Training exercises and technique is not the only thing that you will need to master to build a large set of biceps but also eating the proper diet and supplementation.

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Best home workout routine-with weights

If you are like me you struggle to have enough time in a day to get to the gym to get a good workout and so many times it is necessary to have to rely on having a good set of weights at home for those hectic days when you have difficulty getting enough time in to do a good workout.

Then it all comes down to what your goals are, if you are into weight training at home you can have a good set of free weights or if you want to put a little bit more into your workouts then it would be a good idea to have a weight machine, this will give you more range or more selection of exercises, today’s talk be about best home workout routine with weights.

Having enough time

Do you struggle to get enough time in the do your workouts ? if you are you’re not alone , there are many people these days that want to get into better shape , more firm and toned muscles , or maybe even larger muscles and more strength than these people would love to be able to reach these goals but have a difficulty reaching them because of a lack of time.

Instead of spending time driving to the gym , waiting in line for the next weight machine , some people simply find it easier to just have a set of weights or a weight machine or cardio equipment waiting for them at home so they can get a quick workout in and not have to worry about the excessive time it takes to deal with the traffic.

To get a good workout in at home doesn’t require a lot of time, all it really takes is an extra 15 minutes a day to an hour and do this three or four days a week to get in good shape and to firm and tone your muscles.

All you need is free weights

If you are having a hard time with having enough time to get a workout in everyday due to your work schedule and family, have you ever given it a thought about getting your workouts in at your own home? due to a lack of time many people workout at home and schedule in a little bit of time everyday to pursue their fitness goals.

If you are simply looking to do some basic training all you will probably need is a set of free weights, a barbell with a straight bar and/or a ez-curl bar and a pair of dumbbells. It all depends on what your fitness goals are.

Free weights will come in handy if you are just interested in firming and toning your muscles or building muscle and strength.

Weight machines

Free weights are good to an extent, maybe you are interested in developing a more rounded workout routine, if that’s what you are interested in is firming and toning your muscles and sculpting a more muscular physique, maybe it would be a good idea to up your own personal training zone by adding a weight machine to your gym.

There is a great variety of weight machines out on the market that specialize in the results that you may be looking for. Dependant on what your fitness goals may be, if you are interested in developing muscle tone and size as well as strength, there are a line of Weider weight training machines as well as a line of many other makers of good home training equipment.

Whatever type of equipment that you set up in your own personal training space, it should be designed around whatever your own personal training goals may be.


If your goals are more in line with losing weight and getting trimmed down and you don’t have the time to make it to the gym everyday, there are many options you can do to accomplish your fitness goals, whether it be indoor or outdoor cardio training as well as outdoor activities that you can engage in to lose weight and can be fun as well as stress relieving.

As far as indoor cardio, there are many options available for home gym equipment such as the Elliptical or cardio glide as well as stationary bikes, treadmill and a whole line of other products for developing your own personal home gym.

If your not interested in purchasing home gym equipment and want to keep it more simple or if you simply don’t have the space to put workout equipment, there are other options like a workout mat that can be easily stored under your bed. With a simple training mat you can perform your typical floor exercises or for an extra guided tour on exercises of this nature, there are an abundance of training videos that you can work out to.

On nice days for those that enjoy outdoor activities there are many activities that you can engage in to get your metabolism going and increase the chances of achieving your fitness and weight loss goals such as running, hiking, swimming, biking and any other fitness induced activity to encourage weight loss.

Home cardio and fitness training doesn’t need to be a lonely journey, many of these activities can be done with the company of others such as friends and family who may be looking to achieve similar goals such as yourself.


Gym life is something that not everyone is inclined to engage in, many people don’t like the hustle of gyms, the noise, the smell of sweaty locker rooms and waiting in line to use one of your favorite weight machines, but don’t give up, there is hope.

There are many good weight machines out on the market, whether it be weight machines to tone and build muscles or cardio equipment for weight loss as well as free weights, or maybe if that isn’t your style there are other forms of training that will help you with achieving your fitness goals like yoga or calisthenics.

Whatever type of training you follow, be sure that if you purchase any home equipment that it’s inline with your fitness goals and that you stick with it, many people purchase some type of home training equipment and use it once or twice if at all, this post isn’t about enticing people into purchasing workout equipment just to make a fast buck, it’s about helping people in achieving their fitness goals.

So whatever path you follow in home training, make sure that it’s in line with your fitness goals and be true to yourself and stick with anything that you set your heart on, the only one that’s going to see your fitness goals through is you and always remain true to yourself.

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Dumbbell exercise program-dumbbells aren’t so dumb!

Versatility is a major component to look at when it comes to weight training, looking at the big picture of versatility and weight training, it’s a good idea to be as versatile as possible, free weights and weight machines, the combination of the two can make for a well rounded killer workout.

But to break things down a little bit, dumbbells can really add a lot of versatility to your training program. Today were going to discuss some advantages in using dumbbells and even following a dumbbell exercise program, dumbbells aren’t so dumb when it comes to taking an in-depth look at all the advantages in incorporating dumbbells into your training program.

Versatility is important 

Its a good way to get stuck in a rut with your weight training and come to a halt with your gains is by doing the same repetitive thing over and over again, but if you keep things fresh in your workout will help with avoiding muscle memory boredom.

Incorporating dumbbells in your workout is a good way to mix things up and keep your workout routine fresh. There are so many angles and variations a person can engage in any exercise and when making these small changes to an exercise can stress your muscles in different ways targeting different areas.

You are at an advantage

Training with dumbbells gives you an advantage of more mobility as well as variation with targeting a specific muscle and gives you the ability to rotate and stretch your muscles further than if you were using the standard barbell or weight machine.

When training with barbells you can use more weight and it is necessary to overload your muscles in a progressive training sense and you can do this better with barbells than you can with dumbbells, that’s why you still need to include barbells in your workouts but with the combination of using dumbbells will target your muscles at more angles.

For example if you are training biceps, one workout you can do the standard dumbbell curls with the palms of your hands facing up, in your next training session you can do alternate dumbbell curls, this variation you are alternating between your left and right arms and you would typically rotate your wrists stressing your biceps in a different way.

There are many other variations that you can include in your program to shake things up a little bit such as the hammer curls or concentration curls as well as the inclined dumbbell curls. Reverse grip dumbbell curls are when you keep your palms of your hands facing toward the floor, these are a great exercise for stressing your forearms.

Biceps are just an example but you can implement these small changes when using dumbbells in your training with virtually any muscle group.

Dumbbell exercise programs

In this next section I will go over some exercises that you can incorporate in your training program, this is not to say that your workouts will only be limited to using just dumbbells, the point behind this is to give you an idea of something various dumbbell exercises to incorporate in your regular training program along with the use of barbells and weight machines.


standard dumbbell curls , alternate dumbbell curls , hammer curls , concentration curls , incline dumbbell curls , reverse grip dumbbell curls .

All of these exercises you can use some form or variation of rotation of the wrists, and don’t try to use all of these exercises in one training session, I would suggest using one or two of these exercises accompanied with barbells and weight machines and one workout and then rotate with other exercises for your next workout.


dumbbell skull crushers , one arm dumbbell skull crushers , dumbbell kickbacks , any various form of overhead dumbbell extensions ,

dumbbell kickbacks can be performed one arm at a time or both hands together, various forms of overhead dumbbell extensions could include one arm at a time or both arms together, and does not limit performing these exercises strictly keeping your palm facing in one direction, any of these exercises can be performed rotating your wrists to stress your triceps in various angles.


seated or standing dumbbell presses , front laterals , side laterals , rear laterals , Arnold presses , wide grip upright rows.

these are all good exercises that will stress all three heads of the deltoid and are all performed with dumbbells and I would select one to three of these exercises to be performed with a combination move for shoulders performed with a barbell and could also include the use of weight machines in your shoulder training program.


Dumbbell rows performed with both arms , one arm dumbbell rows , bench pullovers performed with a dumbbell , this exercise will stress the lat muscles.

To arm dumbbell rows can be alternated with barbell rows , this will give the opportunity to mix things up in your workout and keep things fresh and pullovers can be performed with a barbell as well but to keep things fresh I would suggest throwing in a workout here and there performing bench pullovers with a dumbbell.


Dumbbell deadlifts , deep knee bends holding a pair of dumbbells , lunges holding a pair of dumbbells.

All of these exercises are typically performed with a barbell , lunges you can perform with the barbell or without any extra weight , but to keep your workouts different so that you are not performing everything in the same manner from workout to workout , it is a good idea to mix things up and keep things fresh by performing exercises in a different manner.


standing calf raises , single leg calf raises , seated calf raises, or any other Caff exercise you can think of or that you enjoy doing are typically performed with weight machines and can also be performed with barbells but to keep things different and not always being drawn to do things the same way, it is a good idea to perform exercises alternated in different methods instead of performing them in the same fashion workout after work out.

What’s most important to you?

After what I have covered this far what is most important to you ? Getting the most out of your workout and that is by putting everything you have into your training, that is not to say all of your energy, but putting some smarts behind the muscle , and that is switching things around and not always doing everything the same where after a period of time your workouts seems as though it has become just one big repetitious cycle that is eventually going to lead to burnout.

It is always best to put your best foot forward and keep your workouts progressing in a steady motion continuously moving forward and not finding yourself stuck in a stagnant workout it is giving you no results.


If you are interested in receiving the most from your efforts and to keep moving forward and not getting stuck in a rut leading you to nowhere except discouragement , it is good to make sure that you are following a proven path , the past that has been followed by many before you and that has shown promising results.

in order to keep moving forward there are some specific practices you will need to make sure that you are following by , and that is to keep your workouts on a regular basis training each body part two times a week and to keep motivated.

In order to stay motivated for your workouts to see results and to keep making it to the gym and giving it all your best it is important to stay motivated and one of these ways to keep motivated is to keep your workouts fresh and not stagnant , and this is through a repetitive cycle of switching your exercises around on a regular basis and not performing the same exercises in the same way workout after work out, week after week, year after year.

Another proven path that you will want to make sure that you stick close to is following the appropriate diet for whatever your goals are, eat lean healthy meats like poultry and fish and always eat plenty of fresh fruits and vegetables , rice is a great option to include in your diet and make sure that you stay away from foods that are high in sodium and fat.

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How to challenge your mind-the motivated bodybuilder

I have always been intrigued by the concept of challenging the mind, if there is never any new challenges to face, life could become pretty boring, don’t you agree? Now I’m not talking about the challenge of getting your mortgage paid or overcoming any kind of life-threatening disease, I am simply talking about the type of challenges that can be brought about in our daily lives that increase our ability to grow in a positive way.

whether you are into bodybuilding, fitness, or losing weight, they all are going to represent a challenge in someway or form and if the challenge feels like it is too great, many people will throw in the towel and give up,  that’s when motivation needs to step in, so today’s subject will be how to challenge your mind- the motivated bodybuilder.

What motivates you?

What is it that motivates you? if it is your goal to lose weight, is it simply seeing others that are in good shape? or pictures of healthy fit people in lifestyle magazines? do you keep a diet journal to log all your healthy, or maybe unhealthy habits throughout the day? it can be simple things that you do everyday that can inspire motivation to prompt the best choice to follow in your journey to better health.

When you find something that motivates you, do you act upon its positive message or do you shrug it off and continue on your usual way? Is it that if you feel like you act upon something that motivates you, do you feel like you will be bound for failure so why bother even trying? when a person sets themselves up for failure before ever even trying, they will never come to know success.

Success through motivation starts with you and a desire to achieve anything that you set your heart on. Arnold Schwarzenegger never won a Mr Olympia title without the motivation and the drive, he knew that he had to put all negativity and distractions aside if he wanted to achieve his goals.

Challenge your mind

challenging your mind is a great way to further activate your goals, in order to challenge your mind you need to set laufty enough goals, but not so unrealistic that you would never be able to achieve them.

For example in the bodybuilding realm of fitness goals, if your goal is to increase your bench press, you wouldn’t want to set an unrealistic goal of increasing your bench by 100 lbs in one month, but to take a more realistic approach at this would be to increase your bench by 10 lbs in that month.

Actually a goal of increasing your bench press by 10 lbs in one month would be a pretty lofty challenge, if you were to increase your bench by 10 lbs a month for every consecutive month for a year, that would be a 120 pound increase to your bench press in one year.

The next time you go to the gym on chest training day, challenge your mind to doing one more rep than what you did the last time you bench pressed.

If you train chest two times a week, that would be eight times that month that you would have worked on increasing your bench press, if you were to increase one rep every time you bench pressed, that would be an increase of eight reps that month which would be the equivalent of 10 lbs.

Another important factor that you can take into consideration when achieving this goal is having a training spotter to push you and get you to challenge yourself even further. This example can be put into action with any fitness or health goal that you have.

If your challenge is to lose weight, focus on how much weight it is that you would like to lose in one month, have a food journal to keep track of progress and see if you can have someone like a friend or your spouse to coach you through motivation and prompt you to challenge yourself daily, having someone to encourage you is much better than going it alone.

Focus your goals

When you focus in on something, you are looking at something in particular, whether it is near or far, your goals are similar in this fashion, you are focusing on something of great importance, whether you are near to what you are focusing in on or if your goal that you are focusing in on is a long way off.

When you are focusing in on something closely, you are directing your eyes and full attention to what you are looking at and not anything in your peripheral vision, this as well, is likened to focusing in on a goal.

When you are focusing or zeroed in on a goal, you are not sidetracked by any outside distractions, or at least you shouldn’t be if you are serious about obtaining what it is that you are driven by.

For example If you are driving to a doctor’s appointment in mid afternoon rush hour, it would be a pretty reasonable assumption that you are paying attention to where you are going and keeping your eyes on the traffic and not getting distracted by something that doesn’t pertain to your objective, and that is to get to your doctor appointment safely.

You should be just as focused on your goals, keep your attention on what your objective is and reaching that destination that you are striving for and not getting distracted by other things that could be detrimental to your success. Distractions during rush hour could be disastrous, so can distractions when focusing on a goal.

Strengthen your purpose

You need to have purpose if you are going to be serious about obtaining your goals, if you don’t have purpose it’s going to be pretty difficult to get yourself motivated. What is your purpose? what gives you drive to move forward? To help strengthen your purpose, it’s a good idea to put it into writing.

Keeping a journal for this purpose will give you insight as to where you are now, where you have been and where you are going.

Your journal can be like your own personal diary, it can keep record of where you are now and where you want to be in a given specified time, it can be used to keep track of small daily goals that progress and grow to become your fulfilled monthly and then yearly goals.

Keeping a record of your goals, your achievements, ways you can strengthen resolves and is a great way to strengthen your purpose, all for the purpose of gaining more vision as to where you are now and where you want to be and what you need to do and do better to achieve your goals.

Moving forward

Now that you know what motivates you, ways that you can challenge your mind, how to focus your goals and the importance of strengthening your purpose, now you should be ready to move forward and put your goals into action.

Imagine in the scenario of driving to your doctors appointment in mid afternoon rush hour, the drive can be a challenge, dodging angry drivers, getting around slow traffic all while watching where your going, especially if the route is unfamiliar to you.

Keeping your eyes on your goal can be a challenge especially if there may be a lot of other things going on in your life, they might try to slow you up but you can find ways to get around them, as long as you keep moving forward.

If the goal that you set out to accomplish is something new to you, maybe this is your first time you have tried to lose weight, keep your eyes focused on where you want to be, don’t back down and keep moving forward and don’t be afraid to ask for help if you need it.

The drive to the doctors office can be a challenge at times to keep moving forward, but the objective is to reach your appointment safely at a specified time, if you simply give up on your doctors appointment because it’s taking too long or its too much of a challenge getting there, you might end up suffering from the consequences of your actions.

The same could be said for giving up on your goals if it turns out that it’s taking a little longer than expected to reach your destination or if things get a little difficult along the way, if you simply give up you may suffer the consequences of a failed spirit and it will be less likely that you will try to make a go of your dreams again.

It is important to keep moving forward and avoid the negative effects of mental burn out or crash.

Your future

You only have one chance at life, life is all about your actions and taking control of your future, perusing your dreams, so it’s important to make the most of your time and treat your time wisely.

Don’t allow discouragement to creep in and get in the way, this is your dream, this is your future, keep moving forward and make your future something grand and beautiful to behold.

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Dymatize nutrition super mass gainer-product review

Bodybuilding supplements are a big deal these days and there are many products out there on the market but some of them stand out  a little more than others. You train hard for your physique and it deserves the best that you can give it.

Today’s subject I will be talking about a muscle mass building product that I believe is worth its weight, it works great, tastes great and delivers, Dymatize nutrition super mass gainer holds much promise and I believe it can help you in achieving your goals in adding on the muscle size.

Super mass gainer

52 grams of protein.

Two sizes, 6 & 12 lbs.

Four flavors, rich chocolate, cookies and cream, strawberry and gourmet vanilla.

Price $28.99.

Amount per serving

52 grams of protein.

10.9 grams of BCAAs.

5.2 grams of leucine.

23 grams of sugar.

1280 calories.

Directions for use

Add 2 1/2 cups of Super Mass Gainer to 24-32 oz of water or 32 oz of milk, blend for 30-45 seconds, add ice, fruit or any other ingredient that you find desirable, blend for an additional 30-45 seconds.

The best time of the day to take Super Mass Gainer would be first thing in the morning after getting up. Some people like to take it between meals mid morning or mid afternoon, I would recommend that the best time to take it is right after a workout.

Another option that I suggest would be a pretty sound option would be to break up your doses into smaller portions throughout the day so that you can prevent the accumulation of fat in the body.

If taking the Super Mass Gainer after your workout, have it prepared ahead of time and take along to the gym for immediate consumption for quick absorption.

Solid gains

Dymatize Super Mass Gainer packs a punch with 52 grams of protein and with the calories Mass Gainer supplies you with especially when taken with milk can really give you the needed support from calorie consumption for making the muscle gains that you work hard for.

The 10.9 grams of BCAAs are important because if you have had to diet down and lose some of the excess pounds, whether if it is for competition weight that you need to get down to or if it’s simply to look good come summer, you have probably found that after losing the fat you have lost some muscle size as well.

The BCAAs will help protect your muscle against the catabolic effects of dieting. These branched chain amino acids are a life saver for pro bodybuilders who are looking to protect from muscle loss, especially when getting ripped to the extreme degree.

Leucine is an essential amino acid that you must obtain through diet because your body is not able to produce this on its own.

Leucine comes from eating dairy products, eggs, soy and beans or it is taken as a supplement. Leucine benefits can be obtained for weight loss, lean muscle mass and cholesterol levels. Leucine as well as other essential amino acids will help to maintain muscle mass, that is why many bodybuilders as well as athletes take leucine supplements.

Mass gainer formula

This high calorie, high carb product is widely used by athletes and bodybuilders for the purpose of gaining muscle. Dymatize super mass gainer contains amino acids, glutamine and branched chain amino acids that will readily provide you with recovery and muscle growth.

Super mass gainer is recommended for people who have a hard time gaining weight or increasing muscle mass. It’s understandable that this product is one of the best selling muscle building brands simply based on its nutritional composition, it contains a protein blend of whey and casein as well as glutamine and a pretty good amount of BCAAs.

Through the composition of these components working together, Super Mass Gainer can stay present in your system for several hours benefiting your muscle gains as well as a complementary aid to your diet and improving muscle recovery after intense workouts.

Does it work?

There are some complaints that this product doesn’t mix well, so it’s hard to blend it smooth for quick consumption due to clumping. On the other hand, regardless of its difficulty to mix well, many people purchase this product because of its low cost and  blend of whey protein, casein and amino acids.

Super Mass Gainer has a good following in the supplement market with a score of 8.6 out of 10 by consumers. However there have been claims that users have gained more fat than muscle, possibly because of the high content of carbohydrates.

Super Mass Gainer is more so intended for hard gainers, or the ectomorphic type, so if using this product, it is a good idea to make sure that you expend enough calories throughout the day through cardiovascular activity.

Possible side effects

Allergic reactions to milk, egg and soy could cause an adverse reaction. Follow by the recommended dosage and make sure that you check with your doctor before consuming this product.

Super Mass Gainer is not recommended for young people under the age of 18 or if you are pregnant or nursing a baby.

Super Mass Gainer is intended to produce weight gain, however for some people it can tend to make them feel full and with this feeling of fullness can last for some time therefore creating a hindrance to normal meal consumption and weight gain.

It may be a wise choice to break up servings of this product throughout the day so that this product remains as what it is intended for, and that is a supplement to your regular diet and not as a meal replacement.

The pros

Dymatize Super Mass Gainer offers large servings and includes different proteins to maximize its efficiency. Super Mass Gainer supplies you with a large calorie intake and is packed with a good amount of vitamins and minerals.

The cons

If you are not careful with this product, the extra calories consumed can turn to fat, so it is a good idea to break the servings up throughout the day and it is necessary to stay active throughout the day to burn off any extra calories.

Super Mass Gainer contains a lot of carbohydrates and this is not always the best means to increasing your caloric intake, so it will be necessary to take in a larger consumption of protein through other sources of food.


With this said, Super Mass Gainer seems like a pretty reasonable product, it has the nutritional backing and gives you a pretty good amount of calories that will pack on the weight, which makes it especially good if you’re a hard gainer.

Then there are some complaints about the flavor and it’s inability to mix well and some possible side effects. There are many favorable aspects to this product but there has also been a lack of scientific research on this product.

If you have any questions or comments, please feel free to leave them in the box below.

Best muscle building workout routine-free weights

In today’s world with all the many superheroes of wrestling and all that sensationalized TV actors that are building up jacked physiques, it is making it that much more popular today for people to want to go out and build massively muscled body’s that make heads turn from everywhere.

Take a look at Arnold Schwarzenegger and all his block busting hits in the movie theaters, after Arnold Schwarzenegger’s long run of Mr Olympia titles, he struck it big in the movies and he made building large muscles popular.

Today people are looking for the best way to build muscle and as fast as possible and with all the information out there on the Internet, it is making it incredibly accessible. in today’s subject I am going to be talking about the best muscle building workout routine and incorporating free weights to get the job done.

Using free weights

when it comes to lifting weights and building muscle, I can’t think of anything more basic than free weights and they offer you the ability to use a wide range of motion, lifting heavy and they also work your stabilizing muscles.

weight machines work great for resistance training but they don’t work the stabilizing muscles, some of the most basic weight training moves for building muscle mass have been done with free weights since the history of bodybuilding and I don’t see anything changing soon, why fix what isn’t broke.

From the bench press, to barbell rows, barbell curls, to squats and the dead lift, they are all common muscle building moves done with free weights. Today I am going to be covering some of the most common muscle building exercises done with free weights and how to incorporate them into your training program.

Upper/lower body split

I have covered this topic recently on the upper/lower body split training program and find it is very useful when it comes to building muscle. The principle with the upper and lower body split program is you split upper body and lower body muscles so that you can concentrate on upper body in one day and then concentrate on your lower body the next day.

For example, I like to use the push pull method where I train the upper body muscles in one day, then train legs the second day and then I train push muscles for upper body on the third day, and I typically train the core muscles on leg day.

When following this type of training program, I am concentrating on training my upper body one day and then while I am letting those muscles rest I am training legs the next day and then on the third day while leg muscles are resting I am doing upper body, between the two upper body days one day is pull muscles like back, traps and biceps and the other day push muscles which would be chest, shoulders and triceps.

For example if I worked back yesterday and my back muscles were feeling a little stiff and today I was doing chest and chest is a push muscle, back is not getting any work from doing chest so back muscles are resting, make sense?

Compound training

Compound training moves are some of the most basic training moves that you can do and when you incorporate exercises that work more than one muscle at a time like for instance the bench press which is a compound training move, you are working chest, shoulders and triceps at the same time, likewise, for back training, barbell rows are a compound training move because you’re working back, biceps and shoulders at the same time.

Squats and the dead lift are both compound exercises and they both work legs but they actually work a lot more than just the legs, they also work the core and back muscles are involved. Another advantage of doing compound exercises is they help with speeding up your metabolism which will help you to burn calories at a faster rate.

Another excellent way of doing compound movements is through bodyweight exercises like bar dips, bench dips and chin ups. Other bodyweight exercises like pushups are too easy of a move considering this training blog is about the best muscle building exercises and when performing the pushups the reps would be to high for them to really be effective.

If you are new to training pushups would be a good exercise to start with, in resistance training,  consistently pushing to train heavier should be your goal, so after you can do pushups for more than ten repetitions it would be a good idea to move on to the bench press.

Include isolation exercises

As important as it is to do compound movements in your workout for packing on as much muscle as possible, it is also important to incorporate isolation exercises into your training program because isolation exercises you can put maximum tension on an individual muscle for maximum execution and optimal gains when combined with compound movements.

Dumbbells are a great way to incorporate isolation exercises into your program, dumbbells come in handy when doing biceps, there are a good number of exercises that you can do for biceps with dumbbells as well as triceps and shoulders. Dumbbells for isolation exercises come in handy for back, traps and forearms as well.

Train heavy

When building muscle size it is important to train heavy, with progressive resistance training you continually push to create a greater work load on the muscles. The typical rep range that you will want to follow for building muscle size is within the 8-12 range.

Once you have reached 12 reps with a specific weight you have been working with for a while, you will want to increase the weight once your current weight has become too light. Once you have made an increase with the weight that you have been working with, your rep range should drop back down to 8 repetitions.

For example you are doing barbell curls with 100 lbs for straight sets of 8 repetitions, you will continually push to complete 9 repetitions with the same weight, once you have achieved 9 repetitions with 100 lbs, then you will  push to achieve 10 repetitions with the same weight and you keep following this process until you have worked up to doing 12 repetitions with that weight.

You will want to keep working your way up and pushing to achieve handling heavier weight following within the prescribed rep range of 8-12 to achieve maximum muscle gains. It is also a good idea to keep a training log with you for every workout so that you can keep a record of how many sets and reps you are performing with and how much weight you are using for each set.


Give yourself time to achieve your desired results, as with anything patience is a virtue and along with patience is hard work and dedication, train hard but train smart as well. Be sure to take in an adequate amount of protein and carbs as well as heart healthy fats and amino acids, you can train hard until the cows come home but if you’re not getting enough of the proper nutrients and muscle building foods you will never see the gains that you would hope for.

Click on this link for a review of additional supplementation for building lean muscle mass.

If you have any questions or comments, please feel free to leave them in the box below.

What is the best cardio for fat loss? trimming the fat

The subject often comes up what is the best way to lose fat, many people believe that the best way to lose weight is to perform cardio six to seven days a week and work out for an hour a day, but there is a much better way to losing weight than spending all this time in the gym or at home working out.

there is a better way to losing weight, one that you don’t need to spend hours a week, it takes very minimal equipment and you only need to spend 15 minutes at a time performing a workout. this leads to today’s topic what is the best cardio for fat loss, trimming the fat.

What is the best way to lose weight fast? where you don’t have to spend hours in the gym or at home training, you don’t have to be some marathon runner or a cyclist, or hours in the gym every week engaging in a cardiovascular class, all you really need to do is spend 15 to 20 minutes per day, and between three to four days a week.

(HIIT) high intensity interval training

Does this sound too good to be true ? only having to perform cardio 15 to 20 minutes per day? and only having to do your cardio training three to four days a week ? when you engage in the HIIT training program there are many different types of HIIT training.

Basically any type of cardiovascular that you enjoy doing, but you do it in different intervals, high intensity and then low intensity. HIIT can be performed jumping rope , box jumping, cycling, running, swimming, or many other various forms of high-intensity training that you enjoy.

First you will start with a three minute warm-up and then perform at high intensity for one minute at 75% of MHR, (maximum heart rate) and then perform a cooldown period for two minutes at 50 to 60% MHR. repeat these intervals of intermediate to high-intensity and then be sure to perform two to three minutes of cooldown at the end of every workout.

By the time you have performed a two to three minute warm-up, intervals of intermediate and high intensity and a three minute cooldown, you should have a 15 to 25 minute workout accomplished.

Best forms of low impact

It is best to engage in low impact cardiovascular because it is easier on your joints, swimming is an excellent choice because it is low impact and it works the whole body and I don’t know anybody who doesn’t enjoy sometime away with friends engaging in activity at the pool or at the beach.

Cycling is another excellent way to engage in HIIT training, it is low impact, works the whole body and works real well when performing interval training. Forr example, cycle for a two to three minute warm-up at 50 to 60% of MHR and then for a brief period of 30 seconds at a higher MHR of 75-80% of your MHR.

Perform the cycling in these intervals of lower to a higher MHR and then finish off with a cool down of 2-3 minutes.

It can seem like it’s too good to be true to accomplish a good cardio training program in 15 to 20 or even 25 minutes a day versus doing an hour of cardio a day, but doing too much cardio can result in catabolism or a breakdown of the metabolism.

Best time of day to (HIIT)

Many people feel that the best time of the day to perform HIIT training is before eating a regular meal or first thing in the morning, but with the consumption of carbohydrates increases your level of insulin or anabolic hormone and that will decrease your fat burning.

Another approach is fasting and cardio training and this can compromise your muscle tissue because your body will break down muscle tissue when in the fasted state.

So what I would recommend is that you should take 10 to 20 g of whey protein powder or five to 6 g of BCAA’s before your morning cardio workout. this will help you to maintain your muscle tissue during the state of high-intensity training as I don’t know anybody who spends hours in the gym training to gain muscle size and wants to compromise some muscle tissue when it comes to shedding those unwanted pounds.

Have a diet plan

Even when you have the best cardio plan set up it is still necessary to have a good diet plan, you will need to consume a good share lean healthy protein sources like chicken, salmon, eggs, yogurt, and nuts as well as many other excellent sources of proteins.

It is also necessary to consume a good share of carbohydrates with every meal like Fresh fruits and vegetables and rice. Carbohydrates will give you the energy source you need to get through any style vigorous training you throw at yourself.

It is also necessary that you include heart healthy foods in your diet that have a content of good fats like Omega 3’s, as heart healthy fats are good for your metabolism, especially once you start to reach the age of 40 and your metabolism starts to slow down it is necessary to consume heart healthy foods that contain these necessary fats.

Many fish products like haddock and salmon contain these necessary fats and omega-3’s as well as other foods like nuts and eggs.

Have a goal

As with any fitness and health plan, it is important to have a goal, as having a goal to follow will give you clear direction and meaning behind any task that you set out to accomplish.

Keep a food journal and log everything you eat and if you mess up, don’t look at it as a failure, simply keep your goal in mind and keep pursuing your dietary plan, with persistence and patience you can achieve anything that you set out to accomplish.

The same is true for your fitness goals, have a plan written down as to where you want to be in a month from now, or where you would like to be three months from now, or six months, or a year, where would you like to see yourself at for your weight loss management.

If you have a goal to lose weight, don’t rely so much on what the scales says, use the mirror as a tool, or how your clothes fit as a gauge to how much weight you have lost. If you rely too heavily on what your bathroom scales says, there is a chance that you will find discouragement in this approach.

Some people have a tendency to weigh themselves to often like everyday, this is not necessary, because your weight will tend to fluctuate frequently and it is natural that you will hit plateaus in your weight loss journey, so I would suggest that it is better to weigh yourself once a week at the most.


How you design your HIIT training program is up to you, whether it’s at the gym or at home, typically following a HIIT training regimen doesn’t require much training equipment depending on what the activity is. If it’s box jumping or jumping rope you don’t need much for equipment unless if it requires indoor cardio equipment.

Swimming or running are pretty inexpensive ways to go, but you will have better luck at sticking with your program if it’s an activity that you enjoy doing.

Whatever the direction you go with your HIIT training, a healthy diet and goals to give you a clear vision of where you are heading should get you on your way to seeing a healthier new you within a reasonably short period of time.

If you would like to further check out supplementation for weight loss to enhance your progress, check out this review and get a heads up on some helpful products to help get you on your way to reaching your goals.

If you have any questions or comments, please feel free to leave them in the box below.


Best foods to eat for muscle building-and how much to eat

Building muscle takes a lot of time and energy, so if you are going to put forth the effort to go to the gym and put in all those back breaking grueling workout sessions, don’t you think that it would be a good idea to make sure that your diet is up to par with your goals in mind?

Well today’s subject is going to be about exactly what you need to know to set up the right diet plan to sustain the energy that you put into your workouts and to pack on the muscle with the proper protein, carb and dietary fat as well as the best food to eat for muscle building and how much.

Have you ever given this subject much thought? or maybe a double order of Big Mac’s and fries will do the trick to pumping up your daily protein, carb and fat intake as well as your overall daily caloric needs. I’m sure a Big Mac and fries will give your calories a boost but is this the right kind of fat intake that you want to be fueling your body with?

The right dietary needs

The right dietary needs are the right sources of healthy food that will supply your muscles with the nutrients that they need in order to give you the best results that you are looking for in carving out your own muscular frame.

Such protein sources provide the body with all the essential amino acids for building muscle tissue after a strenuous workout.

The proper carbohydrate sources provide you with the energy you need to power your way through your workouts and will replenish your energy stores in the form of glycogen.

Your dietary fat sources supply a good percentage of the body’s energy while at rest and this aids the metabolism with the appropriate vitamins that will help maintain your testosterone levels for increased muscle growth.

Best protein sources

Where you will find the greatest amount of protein for your muscle building dietary needs is through meat. Red meat such as ground beef and steaks are an excellent source of protein but they are higher in fat so it would be better to supplement your diet with a higher content of white meat.

White meat such as chicken and fish are excellent sources of lean meat but not cutting anything short on protein consumption. Poultry, fish and pork are all excellent sources of lean protein.

There are many other good sources for protein to add to your grocery list that are all lean sources of food to add variety to your diet, to name a few are eggs, nuts, Greek yogurt, cottage cheese and milk.

Best sources for carbohydrates

Carbohydrates are essential for energy so when bulking up don’t be afraid to add on the carbs to your diet. The harder you workout and the longer you workout the more energy is burned so it is important that you refuel your system with an adequate amount of fresh fruits and vegetables to give you the power you need.

You can go to McDonalds and order yourself up a couple orders of French fries for your daily dose of carbohydrates but you will find it a lot more nutritionally wise to ditch the fries and have a baked potato or maybe some fresh green beans or rice.

You can break it down to how many calories you need a day to maintain your bodyweight and add roughly 500 calories onto that per day to build muscle but if too many of the calories that you consume in a day are from fat then that’s going to out balance your protein and carb intake and the excess fat will start to show around your midsection.

For a guide on how many calories you will need in one day to maintain your bodyweight, I have a link you can click on. Once you have a guide to how many calories it takes to maintain your bodyweight in one day then you can add on an additional 300 calories per day to build muscle, if you have not achieved any results after a few weeks you can gradually increase your calorie consumption by one to two hundred calories per day.

Results will vary depending on your age, metabolism and activity level.

Best sources for dietary fat

Typically a person who puts a lot of work into their physique wants to cut as much excess fat out of their diet as they can, but it all depends on what type of fat that a person is putting into their system. It is important to fuel your body with good nutrition and their are many good food sources that are high in fat that a person needs.

Next I am going to cover some necessary food sources that are high in fat but you will find that even though they are high in fat and even cholesterol, they are all key components to a healthier lifestyle.

Avocados are not your normal fruit, avocados are mostly loaded with fat at 77% of calories, they are a high source of potassium and fiber and can greatly improve your cardiovascular health.

Eggs are loaded with vitamins and minerals and eggs contain basically every nutrient we need. Eggs are one of the highest nutrient packed foods but even considering that they are high in fat and cholesterol, they are a very important facet in your diet.

Salmon, Mackerel, trout, herring and sardines are all loaded with omega 3 fatty acids which are high quality proteins and are an essential part of fats that are needed in your diet. Eating these fatty fish can improve your health and reduce the risk of disease.

Nuts are a plant based source of protein that are incredibly healthy. Nuts are loaded with healthy fats as well as protein, magnesium and vitamin E. People who eat nuts tend to be healthier and have a lower risk of disease which includes obesity, heart disease and type 2 diabetes. These heart healthy nuts include walnuts, almonds and macadamia nuts plus many others.

Other heart healthy fat foods include Chia seeds, cheese, dark chocolate, olive oil, coconuts, coconut oil and yogurt.

How much is enough

Protein is all you need to build muscle but you still need carbs and fat to make the job easier, carbs will supply you with the energy you need to power through your workouts.

Typically one gram of protein per pound of body weight is what you would need to build muscle. 15% of your diet should be from healthy fats so that your body can produce hormones for building muscle, like testosterone.

There is no set guide line as to how many carbs you need a day to build muscle, but the rule to follow is the more energy that you exert in your workout and the longer you workout the more carbs that you should take in.


So at this point you can understand that what you get back from your energy levels and workout performance are a reflection of how you fuel your system. For building muscle, high quality protein and the essential amino acids are the primary focus but without an adequate amount of carbohydrates you will lag in energy making it difficult to pull through your workouts and the rest of the day.

Aside from carbs giving you energy, an adequate amount of carbs will also make your muscles look fuller. Heart healthy fats have their importance for producing hormones so if you are getting to that age when your metabolism levels start to slow down a little bit, then you might want to make sure that you are getting a higher level of food sources that provide you with heart healthy fats.

If bulking up with muscle is what you are after, then check out this review on some of the top protein supplements.

If you have any questions or comments, please feel free to leave a comment in the box below.

Training with weights-incorporating isolation moves

I have talked a lot in the past about compound exercises from bench pressing to squats to deadlifting, today I am going to talk about isolation exercises and their importance in your weight training program. When it comes to resistance training, I have always felt it is important to place compound exercises earlier in your training program when your energy is highest.

isolation exercises work individual muscles at a time, they put emphasis on one specific body part which helps with directing your concentration toward specifically just that one individual muscle group. today I am going to talk about training with weights and incorporating isolation moves.

Isolation exercises

isolation exercises help you to focus and zero in on one specific body part at a time. a perfect example of this would be barbell curls, matter-of-fact majority of bicep training is isolation exercises, from barbell curls to dumbbell curls and a wide variety of angles and grips.

When you get into training other muscle groups like triceps, there is still a wide variety of isolation exercises you can do but you will find a lot more compound exercises can be employed when training triceps compared to biceps.

Isolation vs compound training

compound exercises are important for building muscle because they employ two or three or more muscles working together at the same time which is great for lifting heavier and speeding up your metabolism, but isolation exercises you can direct all your attention on one muscle group at a time.

A perfect example of compound exercises would be the bench press, you are working chest, shoulders, triceps, back and traps all the same time, when you do barbell curls you are working just biceps.

Isolation and compound exercises each hold their importance, compound movements you can go heavy on which enables you to lift heavy and it’s important to go heavy when you are working on building muscle size and strength.

You don’t want to simply do compound exercises alone, it is important to do a variety of compound and isolation exercises together to make up your training program, and it’s also a good practice to design a training program that includes free weights, weight machines and cables to get a good variety of exercises hitting all angles.

Isolation moves for upper body

Next I will make a suggestion of some of the best isolation exercises that work the upper body and what muscle group they work.

For a muscle group like chest is made up of mostly combination moves, but there are a couple of good isolation exercises that are good to incorporate into your chest training program are the dumbbell flyers and cable crossovers.

Back training involves all compound exercises unless if you’re the type of person that likes to include traps in the back training workout, traps could be considered as part of your back training and for traps would be shrugs, whether it be barbell, dumbbell or machine shrugs, they are all different versions of the shrugs and they are all isolation moves.

Shoulder training there are many good isolation exercises that you can design a whole shoulder training program simply around isolation exercises. Side laterals work the medial, side head of the shoulders, front laterals work the front, anterior head of the shoulders and rear laterals work the rear, posterior head of the shoulders.

Triceps, any form of extension exercise whether it be with the barbell, dumbbell, cable or weight machine, any form of extension exercise is an isolation move. Any compound moves for triceps would be narrow grip benches, bar dips and bench dips.

Anything you can think of for biceps is more than likely an isolation exercise with the exception of narrow grip chins with the palms of your hands facing toward you would be a compound exercise.

Forearms would be wrist curls and reverse wrist curls are both isolation exercises. Wrist curls work the belly of the forearms and reverse wrist curls work the back of the forearms.

Isolation moves for lower body

Basically the only isolation exercises for thighs would be the leg extensions and leg curls. Leg extensions work the quads whereas leg curls work the backs of the thighs or hamstrings.

Calves on the other hand receive development from only isolation exercises, any form of calf raises, standing calf raises, seated calf raises and donkey calf raises, they all work the calf muscles and are all isolation exercises.

Abdominal muscles and the lower back are both trained by isolation exercises. Core training is vital for strengthening and toning your midsection and any exercise for this region would be an isolation exercise.

Which works better

Both isolation and compound training are equally important when designing a sound workout program. It is generally a good practice to incorporate compound exercises first in a training session for each individual muscle group because compound exercises work more than one muscle group at a time and they take more energy to perform and you can lift heavier with compound exercises.

You should start your workout with at least one compound exercise before you incorporate isolation exercises. For example if you were training triceps, you could start out with narrow grip benches, these are a great compound exercises because they not only work triceps but also your chest and shoulders and you can go heavy with the narrow grip benches.

After completing the narrow grip benches then you can go onto isolation exercises. An excellent isolation exercise for triceps that I have always included in my training is the skull crushers, these I generally do with the barbell but doing dumbbell skull crushers are a great way to incorporate them as well then I generally finish off with a good finishing move like the triceps push downs.

This triceps workout is just an example of incorporating compound with isolation and this example can be followed with any body part that you are working. This is also to establish that one process, whether it be compound or isolation training is not better or should be outweighed over the other.


Compound exercises work best for strength training and a more intense training program for people who are working on losing weight because with compound training you can use heavier weight which helps the person that is working on developing more strength, heavier weight for fewer reps equals more strength.

Likewise compound exercises help you to burn more calories which means more calories burned for people who are working on losing weight. But when it comes to building muscle size compound and isolation training both work good when paired together.

It’s important to develop an all-around weight training program that targets all areas of the muscle as well as compounding training moves and isolating the muscle groups by incorporating isolation exercises.

If it’s muscle that your into building then click on this link and check out this product to help stimulate muscle growth.

If you have any questions or comments please feel free to leave them in the box below.

Belly fat killer-weight loss products review

EPH 100 weight loss

Weight loss is a big problem that many people are dealing with all over the globe, let’s face it, the food on the market these days is loaded with fat and preservatives and an incredible amount is loaded with sodium. People are busy these days and don’t have the time for healthy home cooked meals so they resort to quick meal fixes that are not doing their waist line any good.

Today’s subject will be about a weight loss product and we will see if it measures up to today’s demanding standards of on the go people that are fighting a battle with the bulge in this belly fat killer weight loss products review.

Read moreBelly fat killer-weight loss products review

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