It is good to be able to calculate your body fat percentage. Knowing your body fat percentage is beneficial for several reasons. The primary reason is to be able to track your progress and compare your amount of body fat to your levels before cutting or bulking. Another reason is to see if you are within a general healthy range for body fat percentage and how much muscle mass you have. When cutting, weight can be a good tool…
When constructing a home gym, finding the right equipment to allow you to squat is of high priority. There are multiple options for building a home gym that allows you to squat. Some of them are stand alone squat stands, squat racks, multi press squat racks, and simply dumbbells. You can also use resistance bands to squat. The main pieces of equipment for squatting are squat racks (with barbells), dumbbells, and resistance bands. All of these pieces of equipment…
Increasing testosterone level is one of the crucial elements for getting better results from lifting. High levels of testosterone mean higher amounts of muscle can be built and maintained. High testosterone is also correlated with overall wellbeing, success, happiness, and health. For these reasons it is advantageous to maximize your natural testosterone. There are multiple ways to do this but an easy way when lifting is just to do these 5 exercises. Testosterone levels increase in response to resistance…
When starting out lifting, there are many pitfalls that slow down progress. The fitness industry is full of money grabbers and there are thousands of different diets and supplements being sold to you. Even after several years of lifting, the results you want out of training might not always be the same as the results you are actually getting. By recognizing how to lift and get better results, you can avoid the mistakes that slow down progress and get…
In most countries, nightclubs and large gatherings are still banned and in many places, gyms are still closed. Even if gyms are open, there are usually time restrictions and less overall equipment available due to sanitation. Because there is currently not a vaccine or significant reduction in cases, the COVID-19 situation rages on and wether or not you should bulk, cut, or maintain is still relevant. When to bulk Unless, you had previously planned on using this time to…
Low price gym equipment is the key to keeping and making gains in 2020. Even if you are able to use a gym, owning transportable equipment is convenient for moving, traveling, and having the ability to train without leaving the house. Before you spend hundreds on dumbbells, benches, and squat racks, take a look at these items which are all very inexpensive and give you the ability to do many different exercises in your home. The following are going…
Cold water and muscle recovery has been toted as a synergistic combination for decades. The act of submerging yourself in cold water, also known as cold thermogenesis, is practiced by many people including athletes in ice baths, Wim Hof in his freezing rivers, Tibetan monks in the Himalayan Mountains, and many others with the goal of increasing health and gaining a plethora of supposed benefits. Despite its prevalence in the fitness, health, and life-improvement industries, many studies have come…
Before going in to the what the 5 best types of cardio for weightlifters are, it first needs to be stated why weightlifters should even do cardio. Assuming that as a weightlifter you do not particularly enjoy non-lifting activity such as cardio, why should you do it? To answer this, it now needs to be clarified what kinds of cardio are beneficial to weightlifters and what kinds are not. To many weightlifters cardio may seem like a necessary evil…
Contrary to what many believe, there are many back exercises you can do at home without needing equipment that still build muscle and get results. There are a number of exercises for your back that do not require equipment at all. Every muscle in your back can be hit by simply doing the right movement, all you need is a flat surface. All muscles can be hit at home without equipment. Exercises for the chest are slightly more obvious…
There are several important distinctions that need to be made between the long head and the short head of the biceps. These differences are beneficial to understand in order to increase control over how the biceps is trained and how it grows. The biceps, or biceps brachii, is a large flexor muscle composed of two heads, the short head and the long head. These heads are attached by tendons and work together as one muscle, controlling movements of the…
