Author: Sean Lau

Powerlifting and bodybuilding are two different sides of the same coin. They both require a dedication to intense workouts. Both sports require competitors to get on a stage and show the effects of their hard work. There are also many differences between the two sports. Powerlifting is a sport that involves lifting the most amount of weight you can for one repetition. The lifts contested are the squat, bench press, and the deadlift. Some competitions involve only one lift (traditionally the bench press.) Lifters are given three attempts at each lift to lift the heaviest weight possible. Then the weights…

Diet is a word that is all too familiar to bodybuilders. The necessity of a healthy diet is obvious to the hard training bodybuilder. There is nothing more discouraging than building slabs of powerful muscle, only to be hidden by a thick layer of body fat. Hard working muscles need the right fuel to continue to grow bigger and stronger. Every bodybuilder knows the importance of a healthy diet. The real question is how to consistently maintain a healthy diet, even during those times of temptation. There are plenty of temptations and opportunities to slip. A small slip is not…

Shudder to think? No, no mistake has been made. This discussion is on eating high quality fats and not avoiding it. In common parlance today, the very mention of fat has become such an untouchable pariah! But, the fact remains that fat is an essential component to sustain the metabolic functions of human and even some animal bodies. What is necessary however is that one should know the facts about fat and choose the type of fats that are beneficial and discard those that can potentially deliver harm either in the short or long run. Understanding fat Let us examine…

With the emphasis in society today so heavily focused on weight loss, there are much fewer resources for those looking to gain weight. That doesn’t mean it can’t be done. In fact the methods are simple if you follow along with the tips we give you in this article you will be on your way to gaining weight the right way. On your way to gaining serious muscle mass. Weight gain is a product of what you eat and what calories you burn every day. It is as simple as that. How you gain your weight though can be complicated.…

Protein bars are an important tool for the bodybuilder. A good protein bar is a convenient way to get that much needed protein in between meals or on the road. The supplement market has been inundated with protein bar choices. The hard part for the average bodybuilder is sorting through all the choices and figuring out which is the best choice for them. Most protein bars have certain aspects in common. They have all three of the major macronutrients in them; fats, protein, and carbohydrates. The variable factor is how much of each is contained in the bar. All the…

So what are some of the best foods that build muscle and lose weight? When looking to build muscle a good ratio of carbs to protein to fat would be around 40% 40% 20%. Remember these are quality fats and complex carbohydrates. The most important building blocks for building muscles is protein. Protein is used to repair the damage done by resistance or weight training. So to build muscle you need protein. See some of the top choices for protein below. Top protein choices Carbohydrates are what give the body energy and fuel to workout. See some of the complex…

Dumbbells are often the forgotten tool in bodybuilding. With the advent of machines, the popularity of dumbbells declined. The problem with that is the reduction in stabilizing muscle involvement. The muscles that stabilize the joints during a free weight lift are often taken out of the exercise during a machine exercise. When training to build muscle many of the exercises are the same whether you use barbells, dumbbells, kettle bells, machines, or any other equipment. When developing the chest and shoulders you need to use pressing motions. The back requires lots of pulling motions from different angles. The arms can…

Green tea has received a lot of press lately. It has moved from the fields of the Far East to the world market. It has been used for medicinal purposes for thousands of years. The Western culture has begun to recognize many of these herbal remedies and their value in medicine. Due to the late stage involvement of the scientific world, research is behind on these remedies. However, real world (anecdotal) evidence supports many of the claims of these herbal treatments. Green tea has enjoyed a recent surge in popularity due to some of the claims about its health benefits.…

Forearm muscles account for approximately thirty-three percent of arm mass. They are indirectly stimulated with “straight-bar” exercises that work the biceps, triceps and back. However, it is helpful to occasionally use exercises that isolate the forearms for direct stimulation. Strong forearms are particularly useful in injury prevention, sport specificity and grip strength. Research has shown that an effective strength & conditioning program can improve maximal force and power production, reduce the incidence of injuries and contribute to faster recovery times (Cockram & Tolley, 1997). Reducing Injuries Resulting From Under Trained Forearms Weak forearm muscles increase susceptibility to overuse injuries. For…

The Pectoral muscles, combined with the deltoids, create the most dramatic muscular impression in your upper body. These are two critical muscle groups to consider when bodybuilding for mass. In this section, I will walk you through a typical workout that incorporates both muscle groups into one, intense, muscle-building experience. Note: It is strongly recommended that a spotter be present when this workout is done. We are going to fail in some sets, and with free weights that can be dangerous. Play it safe. Injuries suck. So without further delay, let’s begin. Stretching Stretching is always a key pre-workout activity…