Big Arms Workout for Mountainous Biceps

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Gain 1/2″ on Your Arms In Just 1 Workout!

I’m sure you’ve wondered how to get big arms in a hurry, right? Good news. The following workout has seen several people add a whopping 1/2″ to each of their arms. Some people gain less than this and some gain more. Just check out the forums at, where people have used it to great success and have nicknamed it the one day arm cure.

Note: This workout should only be performed once or twice a year (as explained later on) hence why this is no magic breakthrough to get super huge arms quickly. read more

High Reps or Heavy Weight Best for Building Muscle?

Tim Muriello and Rich Piana discuss whether lifting as heavy as possible with few reps is optimal for muscle growth vs a lighter weight and more reps approach.

Watch the video to discover:

. Rich Piana’s personal preference in his approach to bodybuilding

. The drawbacks in lifting too heavy and Tim’s personal experience

. How focusing on lifting heavier and heavier can be detrimental for building muscle

. How the getting ‘the pump’ can promote muscle growth and recovery allowing you to train more frequently. read more

How to Build Huge Traps Like BANE!

Whether looking at Tom Hardy’s film interpretation of Bane or the comic version, it’s safe to say that Bane has some Godly trapezius muscles! Some may point out that how big your traps grow are strongly determined by your genetics, however there is real-life evidence to suggest that your lifting habits can directly affect your trapezius hypertrophy (size).


Traps are the muscles where if you’re wearing a vest or a t shirt with a low neck, they can really pop out and give the appearance of an incredibly muscular body without having to look further down. These small but distinct muscles can really make your physique stand out. Also many bodybuilders do not train traps, so if you were to take the time to build a huge set, it is likely to create yourself a cool trademark and separate yourself from other weight lifters in a positive way. So how do you get huge traps? read more

How to Build Muscle and Lose Fat at the Same Time

build muscle lose fat

Building muscle and burning fat at the same time is the ideal goal for many weight lifters. However, you will hear experts/professionals telling you this cannot happen for one simple reason. Their rule is; to build muscle you must be in a calorie surplus (eating more calories than your body burns). And to burn fat you must be in a calorie deficit (eating less calories than your body burns).

Thus to do both at the same time is deemed impossible as you cannot be in a deficit and a surplus. This is exactly why bodybuilders do “bulking” and “cutting” phases. read more

Low Libido/Testosterone When Cutting? Find Out Why

A logical theory suggests that when you “cut” or lose fat, your testosterone will increase. This is based on the logic that having more body fat reduces T. This is because the higher your body fat %, the higher the conversion of testosterone-to-estrogen becomes. Then with excess estrogen, your testosterone is sure to plummet.

sad bodybuilder

This is all correct, however, the expectation of increased signs of testosterone can be surprisingly different. Many, including myself, have experienced significantly lowered libido during a cut. read more

Best Muscle Building Supplement?

Since I began weightlifting, 7 years ago I have tried countless supplements all reported to stimulate muscle growth. I must have spent thousands of pounds on experimenting with what works and what doesn’t. The list spans from creatine (CEE, monohydrate), protein powders (whey, casein, egg), BCAAs, testosterone boosters, NO2’s and growth hormone boosters.


Some of these have helped me build muscle. Most of them have done so marginally and some have been a complete waste of money. Here are my views on the supplements I have tried. read more

How to Increase Muscle Tone/Definition

gymnast musclesIncreasing muscle tone/definition requires a low body fat %. You can perform all the “toning exercises” in the world, however you will not see any improvement in these dark creases until you lose body fat. As you may know, you cannot specifically target areas on the body that you’d like to tone, your body does the choosing instead. Therefore, your goal should be to simple lose fat as a whole.

The most common way to burn fat is to eat in a calorie deficit. This means to eat less calories than your body burns. Thus, say for example your BMR was 2000 calories. If you were to consume 1500 calories, this 500 calorie deficit would provoke gradual fat loss. This method requires calorie counting which can be tedious. In this post I will reveal how you can drop your body fat with a more exciting and innovative method, that is – boosting your natural testosterone levels. read more

I Have Low Testosterone Levels: Why? And What Should I Do?

If you have low testosterone levels, it is a matter of correcting something in your diet or lifestyle that is lowering your natural T production. There are countless ways to lower your testosterone levels, from the foods you eat to your daily lifestyle habits – which I will later state. Supplementation (mentioned at the bottom of this article) can also make a huge difference in your total testosterone count.

I am going to cover as many possible reasons for why your T is low. Once you correct what is wrong in your individual situation, your T levels will boom. read more

Muscle Building Meals/Bodybuilding Diet When on a Budget

You don’t need to be rich to give your muscles the right nutrients to grow. Having more money just gives you more options. Here is a list of cheap, easy-to-make, muscle building meals I have compiled – when on a budget.

. Tuna Mayo Salad


. 1 can of Tuna

. 2.5 tablespoons of Mayonnaise

. Lettuce, tomatoes, cucumbers

. Vinegar dressing

Cost – £1.50 or $2.50

Protein: 30g

Calories: 400 calories

Tuna Protein

The biological value of a protein gives us a good indication of the quality of the protein source. The higher the score %, the greater amount of the protein the body can use for the re-building process. read more