Monthly Archive: February 2015

Power Up Breakfast;Superfood Mix + Protein Shake


As you know guys and girls, breakfast is a super important meal and not to be overlooked.  If you want the most out of your muscle building efforts, then a power up breakfast should be a natural start to each day – especially so on workout days.

As you will see with the following recipe, a power up breakfast does not need to take you a lot of time to prepare – however, will make a huge difference to your results in and out of the gym.  (more…)

The Back Squat; Why and How + Bonus Tips


The Back Squat – Why Do It? 

  • The Back Squat is a compound movement that recruits almost every muscle in the body – when performed correctly.
  • This exercise targets the quadriceps, which make up the largest muscle group of the human body.
  • Of all exercises, the Back Squat induces the body to release more ‘Testosterone’ as well as the much sought after IGF-1 (Insulin-like Growth Factor 1).
  • Testosterone and IGF-1 are the two primary hormones which create an anabolic effect in the body, promoting overall Strength and Muscle Growth.
  • Compound lifts, like the Back Squat, promote the most over-all muscle gains.
  • Lift Big = Get Strong = Get Big


How To Get Big Triceps; Free Mass Building Workout


Since one of the key factors in building a great set of guns is packing on triceps mass, focusing on how to get big triceps should be on every muscle builders’ regime.

As with any muscle group, there are a number of exercises to target the triceps.

Along with a few exercises that bring exceptional results are the many variations, which may or may not lend themselves to supporting quality gains, and some trainers seem to include as many of these as they can.

In this article, I am concentrating only on the few that bring exceptional results.   (more…)