biceps and triceps

Fundamentals of Muscle Building

Most people think that building muscles is all about weight training. Truth be told, there is a lot more than needs to be done and not just lifting some weights for some time. Well, this might get you some results, but not the best. On the other hand, as simple as muscle building might seem, most people make the mistake of complicating this process. As a result, they keep working but never make the right progress without really understanding why. Read on and learn what it takes to build muscles.

Increase Your Training Volume

bodybuilder abs

The training volume is mostly the load used to workout multiplied by the number of reps. When working out, you should always strive to increase your training volume. This increase should be progressive. This means that you should start with a lower volume and gradually increase as your fitness levels increase. Ideally, if you feel like you are not yet able to lift heavier weights, you can increase the volume by adding a few reps or sets to your workout routine.

Progressive Overload

The concept of progressive overload is somehow similar to that of increasing the training volume. Progressive overload does a lot than making your muscles strong; it also makes them grow thus helping you build muscles. Ideally, the idea behind adding more load to as you progress is to push muscles to the limit and force them to grow. The load on the bar is the only variable you manipulate here to improve your training volume.


bodybuilderThe body muscles need nutrients to grow. As such, nutrition is a vital tenet of any bodybuilding undertaking. As such, you need to strike the right balance regarding the amounts of energy giving foods and proteins for bodybuilding. However, it is worth noting that the amount of proteins you eat is often the most significant determinant of muscle growth. Getting the right portions of each nutrient can be somewhat challenging and this explains why most people turn to bulk supplements. These supplements enhance your performance of the gym and at the same time maximize muscle development.

Muscle building is a process that requires you to workout consistently and sensibly and at the same time eat the right foods. What we eat matters a lot but supplementation plays a vital role in providing the body with essential muscle building nutrients we might struggle to get from the food.…

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protein powders

What All Protein Powders Have in Common?

Once you decide to use protein powders, there are many factors to consider. Rarely will you find pure protein powders without other ingredients? Other than choosing the base, either plant, dairy, soy or egg, there are other things to look at. This article will discuss the common ingredients in all protein powders.


supplementsMany of these powders naturally have a plain, bland or sour taste. It is for this reason why manufacturers add sweeteners in them. Check on the ingredient part and choose the one with the sweeteners you love. Some companies use real sweeteners like fructose and sugar while others use non- caloric sweeteners.


Nowadays you can get protein powders in almost all flavors available. Again check the ingredient section to determine the flavor used on the powder you are about to buy. The more interesting the flavor, the higher the chances of artificial ingredients and food colors. Remember the best protein powders should be made of natural products. Selecting a plain flavor gives you more options to prepare the protein powders.


Let them not lie to you that the products do not contain additives. The creamy and rich shake consistency is brought about by the presence of additives. They add products like cellulose gum, xanthan gum and many more to ensure that it is creamy, viscous, smooth and thick.

Additional Supplements, Vitamins, and Minerals

protein powders supplementsProtein powders come with other additives like herbs, vitamins, glutamine, and minerals. You might think that you get only proteins from these supplements, but you should be careful of what you purchase. Do not believe in sellers who claim that you will lose weight or gain body muscles by taking the supplements alone. This has never happened and it will never. In addition to taking the protein supplements, you are required to work out and eat healthy for your perfect body goals.

Take time to research before purchasing a particular protein supplement. Also, do not trust all adverts you see on TV because many of these people promoting these supplements are on the payroll. They will say and do anything to make you believe that you will lose weight on taking the supplements. The purchase of supplements should not be as a result of pressure from other people but personal will and a lot of research.


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