Category: Bodybuilding

How to build your muscles

Bodyweight Strength Training

The idea for this book came to me while I was serving time in Angola. It was my sixth year of eight years in prison, and I had already coached a lot of guys. As a result, I had a bunch of notes, ideas and workout sketches that I kept in a thick folder. In fact, the idea

Strength training program

Definition of the concept Force as a physical quantity is the product of mass and acceleration. If we take such a definition as a basis, then it is obvious why in different sports the indicator of strength acquires a decisive importance, being one of the driving factors of sports performance . Hence the high importance of purposeful training. That being

Differences in training for mass and strength

In this article, we tried to collect information that characterizes the main tactical and strategic differences in training for muscle gain and strength. It should be noted that there are different types of muscle hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy is the growth of muscle cells due to a predominant increase in the volume of
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Nutrition and Supplementation Notes

As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle. That’s a whole other topic on its own. One thing that you need to understand is that in order to build muscle, you need a good diet. A workout
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Inchworm To Push-Up

1. Stand straight with your feet closer than shoulder width apart. 2. Bend over and place your hands on the floor whilst trying to keep your legs as straight as possible. This will be your starting position. 3. Walk your hands away from your feet and move into a plank/push-up position. 4. Complete a single
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You’ve Hit a Weight Loss Plateau

Plateaus are a natural part of weight loss. Almost everyone reaches one eventually. Most people get surprised and discouraged by plateaus. They are following a healthy low calorie diet and exercises, but their weight does not budge. Your body slowly adapts to your diet and workout program. It becomes efficient at expanding calories. Believe it
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You’re Not Exercising

Exercise has received a lot of backlash recently from mainstream media. With tons of videos and articles being made how exercise is redundant. All these sources claim one thing – if you want to lose weight then you need to improve your diet. Take this video by Vox for example: While it is true that
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Your Workouts Lack Variety

One of the main reasons why there are so many guys and girls out there are not gaining muscle is because they deprive their workouts of variety.   They are stuck in an inertia where they do the same thing over, and over, and over again. And we’re not just talking about exercise variety, we’re