When do muscles grow? How to keep them growing

I have heard many people complain about the problem, why their muscles are not growing any longer, they train six days a week, they train hard and heavy, they eat right, they get plenty of sleep, they take muscle supplementation, the first question you could look at is are you eating enough.

Another question is what does your training routine look like, do you do the same exercises all the time? do you use different weight and rep schemes? or do you just go in the gym and do the same thing all the time, work out after workout.

in today’s subject I will be talking about when do muscles grow? And how to keep them growing, I feel that this is an important subject to talk about because many people are struggling with this same problem and I can help you with getting over this hurdle.

What is your routine like?

Do you do the same repetitive exercise workout after work? or do you switch things around and change your exercises frequently? if you do the same exercise the same way day after day your muscles will get used to this and they will stop responding.

One common way is to switch your exercises around so that you are not performing the same exercises all the time. Your muscles will get used to the same thing and stop responding, it’s called muscle memory, the best way to avoid this is to switch your exercises around from workout to workout.

Keep your muscles guessing

There are other ways to stimulate muscle growth, other than simply changing your exercises around, you can switch around training principles, for example if you have been doing straight sets for chest, the next time that you get to the gym for chest training you can do super sets and the next training session could be tri-sets.

Your muscles can get used to the same thing and say, hay I’m on to your tricks, last time you did benches for 10 reps with 200 pounds, but this time you can completely surprise your chest muscles by doing 300 pounds for 2 reps and then strip 25 pounds of and do 2 reps again, this principle is called the striping method.

This way you will continue to shock your muscles into growth and keep them going. You can use various ways to keep your muscles guessing, switching training principles around, switching exercises around, using various rep schemes, train with lower reps one training session and then higher reps with your next training session.

Are you eating enough?

Are you eating enough is always big question among bodybuilders, are you eating enough is the determining factor as to if you are taking in enough calories to support muscle growth. There are food calorie counters that determine how many calories a day you will need to either support your existing bodyweight, or to lose weight or how many calories a day you will need to build muscle.

These food calorie counters make this determination by your gender, your activity level, and how old you are. So the question here is how many calories a day you will need to build muscle, I have supplied the link for you to click on to determine how many calories a day you will need to maintain your body weight.

Once you have used this Calorie Counter in determining how many calories a day you need to maintain your body weight for your gender, your activity level and your age, then all you will need to do is add on between 300 to 500 cal more per day for building muscle.

I would recommend starting out with a smaller amount of calories each day and keeping track of your weight, if you are not gaining any weight after a period of time then you can increase your calorie consumption to 500 cal per day, give this a little bit of time I would recommend about a month.

this is something that you will have to experiment with, if you are not gaining weight, add calories to your diet, if you are gaining too much weight and gaining fat, then back off on the calories slightly.

Train heavy

Another mistake that people make when they are trying to add muscle size and are not seeing the gains they would like to see, is they are simply not training heavy enough or pushing themselves hard enough in your training sessions to see the results that they want to see.

If your goal is to increase muscle size, you should shoot for doing 8 to 10 reps per set, if you are performing your sets with higher reps than that, you are not using enough weight.

And another problem I see is if somebody is using a weight that they can perform for 10 reps and they are only doing 8 reps, they are not pushing themselves hard enough.

Whether if this person can perform 10 reps or not, is just simply an assumption, because when I see somebody in the gym training and they are only doing eight reps in a set and then they finish off and set the bar down, but they look like they didn’t push hard enough at the end of their set, then I know they weren’t pushing as hard as what they could have.

Set goals 

Goals are always a very important aspect when it comes to training hard and gaining muscle, or achieving any kind of desired result. First of all, if you plan on achieving any desired result within a given period of time, you need to have a game plan, specific plan of action in order to achieve the desired result.

How can you plan on making your mark if you don’t have a specific target written down that you are aiming for. Many people have dreams and visions, but do they have a goal? it is necessary to have a goal set in place so that you can reach your desired destination.


I have had many moments of frustration over the years, but with persistence and dedication I have followed through and have achieved many results, there were many times I wanted to throw in the towel and give up, but I knew that if I ever wanted to achieve my desired results, I would need to have persistence and dedication and keep moving forward.

I know that you can achieve anything that you desire, with the persistence and dedication and with the knowledge, you can move mountains if you have faith in yourself.

Just keep in mind points that I have set out for you, keep your training program fresh, keep mixing things around, and never let your work out grow stale. Make sure that you get a proper balanced diet, and with the use of the Calorie Counter, you can make sure that you are getting enough calories into your system to build muscle.

You will always want to make sure that you continue to train heavy enough and keep pushing harder and harder and don’t fall short of pushing a set to the limit until you have reached complete failure and be sure and always set goals, because without goals you will have no vision as to where you are aiming for.

If you are interested in checking out a product review for muscle growth supplementation, click on this link

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

Bodybuilding after 40-how to improve your health and feel younger

When you were in your teens or in your 20s you felt as though you were almost unstoppable, but then you start getting a little older you feel as though things have become a little more difficult. You ask yourself, what went wrong? I am not that old, I am only into my 40s.

If your hair is starting to turn gray, you might think that if you add a little haircolor you might feel a little younger, maybe if you start wearing some hip new clothing you will start feeling younger and fit in with the younger crowd a little better, but then when you hit the weights it just feels like a uphill battle.

Today I am going to talk about some things you can do that will help you with your training, ways that you can become more energized feeling and help speed up your metabolism, bodybuilding after 40 what’s the best way to train, after you hit your 40s it doesn’t need to be the end of the line.

When your body slows down

When you can’t do the things that you could when you were in your 20s, it doesn’t mean it’s the end of the road, and you shouldn’t have to feel that way, I always say, when you hit 40 your in your prime, it only gets better from here, or I will simply get better with age.

When you get to be around the age of 40 your metabolism starts to slow down and that’s a normal thing that everyone has to go through, it’s all a matter of how you look at it, how you handle it and what you do about it.

You can let it get you down and give up on the things that you had always dreamed about doing or becoming, or you can show no fear, become a little more educated about it, kick it up a gear and get going.

But today I am going to open up some new avenues for you to get your motor revving up a little bit more so that you can power through your workouts a little better, build or simply tone your muscles or simply trim down in the waist line if that’s what your goal is.

What not to do

Many people think that they need to boost their energy with high-energy sports drinks, but that’s not a safe way to go, there are many high-energy sports drinks on the market, but just to name a couple are the five hour energy drink and Red Bull.

These energy drinks are loaded with far too much caffeine and have been known to cause heart attacks in some individuals. A person of any age can get a little low on energy and rely on these drinks from time to time, but there is the normal tendency that when a person gets older their energy level starts dropping and they may rely on these drinks even more.

When a person who is a little low on energy consumes one of these drinks they may feel a little fired up for a short while, but that boost they get only lasts just so long they get addicted to the sensation it gives and then become hooked, these sports energy drinks doesn’t fix the real problem it’s only masking it.

Eating healthy

The problem here is not many people are enticed to eat what is right, or they complain they don’t have the time to cook what is healthy, if you are used to eating fast food or things that are not quite so healthy for your bodies, you will be suffering from low energy because your diet is suffering from not eating healthy food.

People want a quick fix to fix their low-energy problems, but starting to eat healthy now will not fix the problem immediately, if you was to take on a healthy diet plan now it is unlikely that you will start to notice a difference in your energy levels right away but eating right isn’t a quick fix, it’s something positive that you are doing for yourself and you will thank yourself later.

Eating healthy is a way of life, you have to get accustomed to knowing what to eat, knowing how to portion your meals, knowing what is the best time to eat and knowing that it is okay to splurge now and then and it’s not going to mess your whole diet up.

This isn’t necessarily dieting to lose weight unless if that’s what your goal is, this is simply structuring a plan to eat right for your health now and your future. Eating healthy is a way of life, no matter what your diet beliefs are, whether you love to eat meat or if you are a vegetarian, or maybe you like to follow the Keto diet or you are a vegan.

Which ever way that you follow, as long as you are eating a balanced diet with proper nutrition, you feel good about what you are doing and that you seriously believe that you are doing something good for yourself that you will benefit from it in the future.

When to eat

Have you ever heard that the most important meal of the day is breakfast? well many people don’t give this matter any thought or consideration, they skip over breakfast and if anything they eat a large dinner toward the end of the day and then a good possibility do a lot of snacking in the evening.

Eating breakfast is the most important meal of the day because eating a good healthy breakfast will get you going and help power you through your day and you have the whole day to wear the calories off, whereas eating a heavier meal at the end of the day will sit heavy and is likely that you won’t be getting enough activity in to burn the calories off.

To make matters worse if you were to do some snacking in the evening, these extra calories will sit not getting burned off while you sleep, and most generally the snacking that goes on with most people is the unhealthy type of snacking like chips or cookies then all those extra calories turn to fat.

It is best to eat a good healthy breakfast to get you going in the morning, have a moderate lunch and then a light dinner and if you do any snacking in the evening it should be something that is healthy and low in fat if any fat at all, this way you will be adequately fueling your system to power through the day and not waking up feeling sluggish in the morning.

Portioning your meals

Knowing when to quit eating is another important factor to consider, portioning your meals will help you to feel satisfied but not weighted down and sluggish, when you get weighed down and sluggish from eating too much can tend to make you feel more tired, if you moderate yourself to healthy choices and leave the table just satisfied, you will feel much more energized and ready to tackle your next daily task.

When it comes to portioning your meals, a serving of veggies should be no bigger than the size of the palm of your hand, a serving of meat should be about the same size as a deck of cards, I think you get the point.

Another important thing to remember is you should get at least 8, eight ounce glasses of water a day and consuming water before and during a meal will help you to feel satisfied faster.

Tips for feeling younger and healthier

1. Exercise at least three times a week.

Exercising at least three times a week too as many as six times a week will help you to feel more energized and youthful and will help to speed up your metabolism, especially if you train with higher reps such as 20-25 reps per set.

2. Cardio at least three times a week.

Cardio will help to speed up your metabolism and ensure better physical health.

3. Eat healthy.

Eating healthy, especially heart healthy foods will help to ensure better health and more energy.

4. Avoid harmful chemicals.

Tobacco and alcohol are two common chemicals that will wreak havoc on your health and mental clarity, they will also cause you to feel more tired and sluggish.

5. Get at least 8 hours of sleep.

Not getting enough sleep in every night will cause you to feel more sluggish and you will be lacking the mental clarity that you would have if you were assured enough sleep every night.

6. Drink plenty of water.

It is essential that you are keeping yourself well hydrated every day and this requires that you drink at least 8 eight ounce glasses of water every day. Drinking plenty of water will help to cleanse your system.

7. Detoxify your system.

Detoxing your system with detox smoothies will cleanse your system and will improve your health.

8. Include grapefruit in your diet.

Grapefruit has many benefits that will improve your health, if you aren’t enjoying grapefruit or grapefruit juice every day, you could be missing out on the many benefits.

9. Have time to meditate.

Meditation has many benefits and you may be surprised to know that 20 minutes of meditation every day just may help you to achieve success in many avenues than what you ever thought was possible.

10. Set goals

It can be really difficult to achieve anything that you desire without direction, setting goals will give you direction.


Making these changes will definitely take some work and these changes definitely will not come overnight, but if you are serious about feeling younger and healthier and want to make a step in the right direction, I believe that if you follow this as a guideline you will definitely start to see some real progress.

Anything worth having always takes some real effort, but if it’s better health, more stamina, and a more youthful looking appearance, I believe that you can achieve all these things with the right train of mind and hard work.

But don’t let change scare you off, change can be a good thing, if you are someone who is used to eating greasy food, it may be easier just to make a quick stop at McDonald’s and get yourself a burger and fries, eating healthier may take more work but you will thank yourself later.

If you are interested in checking out a review for products on boosting your testosterone, click on this link.

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

Best whey protein products-Gold standard product review

Gold standard whey.

There are many muscle mass gainer products out on the market these days, but it’s always tough to know which ones work and which ones don’t. You might take one of these products for a while and see results but wonder just how much this product actually really helps, could you have seen the same results without the product as you did using it?

It is always in my best interest to give the most informative information on a product so that you, the consumer can make a well informed decision if this is the right product for you and your goals.

In this review I will be shedding some light on the best whey protein products, Gold Standard 100% whey protein and hopefully by the end of this review you will be able to make a more well informed decision if this product is right for you.

Read moreBest whey protein products-Gold standard product review

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.

If you are interested in checking out a supplement for gaining muscle mass then click on this link.

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

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.

If you are interested in researching weight training machines, click on this link.

If you are interested in weight loss or muscle gain products, click on this link.

If you have any questions or comments regarding this content, please feel free to leave a comment below.

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.

If you are interested in products for helping you with achieving you’re goals in packing on the muscle, click on this link.

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

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.

If you are interested in losing weight, click on this link for a review on weight loss products.

If you are interested in supplementation for muscle growth, click on this link.

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

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.

This is a product review for A1 supplements, if you click on an affiliate link and purchase a product, I will receive a small commission but at no additional cost to you.

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.

If you are interested in checking out further supplementation products, you can go here.

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.