2 Exercises For the Best Chest Workouts Possible

There is no escaping this truth, everybody wants to build bigger chest muscles.

I see tons of new wannabe bodybuilders going to the nth degree with set after set of chest fly's and bench presses, feverishly attempting to get the best chest workout possible. Little do they know, building an enormous chest is not really that difficult.

Here are the secret ingredients you need to know to do the best chest workouts and build a huge chest. For this chest workout, you will need effort, consistency and progress with adding weight and reps and that is it. Sounds straightforward doesn't it?

If you're going to be using weights to build your chest, the two main movements are press and fly. To get the most impressive results focus ninety percent of your activities on the press rather than the flye movements.

You can and should mix up your chest workout with flys. But your main focus is the press. This obviously means good old school barbell presses, dumbbell presses and dips employing a wide grip.

There are no pills you can take, you need to put in the work. The excellent news is that it's easy to get the best chest workout so long as you have a good method like progression and overload strategies. You will begin to see gains quick.

This chest workout routine is certain to be the best chest workout you've ever done.

Flat, Incline, Decline Barbell Bench Press

The barbell press is one of the most basic chest exercises there is. It's movement lets you handle most all the weight during your entire range of motion.

As you most likely already know, the incline bench press works basically your higher chest muscles and the decline bench press works primarily your lower chest muscles. The regular flat bench works higher and lower about equally. You've got to remember that you must add a barbell press to your chest routines to see maximum results.

Flat / Incline / Decline Dumbbell Press

Dumbbell presses are most efficient if you want to build chest muscles. Using dumbbells lets you incorporate a much more natural range of motion for this while getting maximum pectoral kick. It also keeps shoulder wounds in check.

Using a dumbbell also keeps you from what's called musculature disparities. One side being stronger than the other. This is because stress and muscle stimulation is distributed equally across either side of your body. Using dumbbell presses is a good way to get the best chest workout possible.

Wide-Grip Dips

I see many people who skip over this awe-inspiring chest exercise. Why? I will never know. Employing a broader grip permits you to actually target the entire pectoral muscle as it lessens the strain on your triceps to do the movement. It's great for isolation.

Sometimes the weight of your own body may not suffice. It's okay to add a weight belt for more resistance. If you're trying to find overall pectoral kick and development, wide grip dips are vital.

Sample Chest Routines to realize the best chest workouts possible.

Chest Routine# 1

Flat Dumbbell Press: two sets of 5 to seven reps
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps

Chest Routine# 2

Incline Dumbbell Press: 2 sets of five to 7 reps
Flat Barbell Bench Press: two sets of five to seven reps
Wide-Grip Dips: 2 sets of five to 7 reps

Your objective should be to work to concentric muscle-bound failure through all the reps, while limiting each set to 5-7 reps. Log your progress and increase the weight or reps from week to week to build chest muscles.

Make sure to keep your written goals to attain concentric muscle failure during all of your repetitions so that each set you are doing is only 5-7 reps at maximum. Make sure to write down your progress from day to day to actually get the best chest workout of your life!

The Best Foods to Give You a Six Pack

Many people want to get a six pack but are unable to, due to constraints of their diet. Eating the right food is something that prevents *most* people from getting a six pack and this tutorial is going to show you the best goods to eat to give you a rippling set of abs. To start with, it's best if we flip the situation on its head and start with the foods & drinks that you should NOT eat. These foods are the most damaging to your six-pack efforts because they pump your body full of fat and put it on your stomach, covering your abs. You must stay away from these foods:

• Beer (the WORST enemy of a six pack)
• Sugary foods
• "Junk" food such as McDonald's
• Microwave meals that contain preservatives
• Fatty foods such as cheese and butter
• Candy
• Anything that's got a lot of fat and sugar inside

Most people don't realize that what you eat directly affects your body; meaning that if you eat a lot of sugar-laden foods & drinks, you're just begging to have fat put onto your stomach, making a six pack almost impossible to achieve. Fortunately, there's are foods which work very well to give you a good set of abs by keeping fat levels low and encouraging a high metabolism:

• Water (and LOTS of it)
• Protein-rich foods
• Chicken
• Pasta
• Fish
• Fruits
• Vegetables
• Wholegrain
• Nutritious foods (NOT processed)
• Organic foods

Getting six pack abs isn't about eating as little as possible or even controlling your food intake. It's mostly down to what you eat that gives you the best results. We've found that eating a varying amount of protein-rich foods will give your body the resources it needs to really grow your abs... and then eating the likes of fruits and vegetables will just keep the fat off and raise your metabolism with it.

The real secret to getting a good set of abs is to eat these foods in a certain way. Your body is constantly working with what energy it has, and making sure it has enough is crucial. However, you also need to make sure that you're eating the right types of energy that will be used to make your body leaner and more toned. And that's where eating the right mixes and amounts of foods comes in. In order to get a six pack in the fastest and most effective way, you should really focus on getting a proven diet to control the fat in your body.

The Effects of a Bicep Injury and Steps to Avoid Them

Getting a bicep injury is extremely disheartening. Acquiring an injury can not only put an end to your bicep training but it can put a stop to all your bodybuilding sessions all together

Of course the degree of the bicep injury will affect a lot of things. But lets say you have a full on biceps injury like a bicep tear or something like that. And your bicep is rendered immobile. That means an end to all your bicep training not to mention all your upper body weight training.

You may not realize this but your bicep is a key player in almost all bodybuilding movements. The bigger muscle group that depends on the bicep is the back muscles. Almost all back movements depend on the bicep muscle as a secondary muscle. Barbell rows, pull-ups, t-bar rows are all impossible to perform if you have acquired a bicep injury. So you can see that puts an end to your back routines

Your chest will suffer as well. Even though the bicep does not really play a direct role in chest training, the biceps are still used because there are certain points in a chest movement where some pressure falls on the bicep. And so if you have a serious bicep injury your whole arm could collapse under the pressure and that could be very dangerous. This means bicep injury will prevent you from training your chest muscles.

A bicep injury doesn't spare your shoulder workout either. Your shoulders just like chest doesn't really depend on the bicep but again in some movements especially straight arm movements like lateral raise it plays a key role.. Some pressure falls on the bicep when the arms are kept straight and so if you incur a back injury your arm is going to collapse under pressure. So as you can see your whole bodybuilding progress come to a halt when your have an arm injury

So your goal is not to have an injury at all. Having said that how do you avoid it. Well injuries are something you can never really control. But you can take precautions to help reduce the chances of acquiring bicep injuries.
Here are a few ways to prevent injury:

1- Warm up. It is very important to warm up your biceps before engaging in any heavy biceps training. An improper warm up session can lead to a bicep injury. So make sure to take your time and really warm them up before performing a real set
2- Do not over train. I am sure you want to build big biceps but that does not mean you need to over do things. Train hard but do not over due it. Doing so will definitely lead to injury. So don't over train. Working your biceps once a week with all you have is sufficient
3- Stretch after a workout. It may seem like a small advice but stretching your bicep can help decrease the risk of a bicep injury. so make sure to give them a good stretch

These three steps will make sure you prevent an injury in your biceps. These same principles will also make sure you get in a productive arm training workout

How To Make A Healthy And Tasty Muscle-Building Protein Shake

One of the main challenges for a lean muscle building regiment and to lose fat is to get sufficient protein in the diet and only the good fats. Sometimes the volume of food needed can leave a person feeling bloated and it can be cumbersome to eat all the required food making the process significantly harder. As a result, people often miss the calorie and protein intake mark leading to subpar results and discouragement.

To alleviate that problem a protein shake is recommended. It is simple a drink full of protein, healthy nutrients, good fats and a pleasant taste that helps to meet the daily requirements and significantly helps to build muscle. However, the proper ingredients are important to ensure the protein shake does provide the necessary benefits. Here is a list of some of the best ingredients for a proper protein shake:

• Milk or Fruit Juice- As a base for the shake, milk is strongly recommended due to Calcium, protein and a low sugar content. This also makes the shake more easily drinkable and less thick. Some people may use fruit juice but that is too high in simple sugars and empty calories and as such something to avoid.


• Whey Protein Powder- This is the core of the shake and will provide the bulk of the protein for the muscle building. Buying a large wholesale-sized container would not be a bad decision for this particular ingredient. This will go into every shake. Fortunately, this itself comes in a large variety of flavors so that alone helps to vary up the flavor of the shakes.


• Greek Yogurt or Cottage Cheese- For adding a creamier texture to the shake either Greek Yogurt or Cottage Cheese can be used. They both have low sugar and high protein. Avoid regular yogurt as that has a much higher sugar content which is as mentioned above something to avoid.


• Fruits- Bananas and Berries are a great addition to the shake. Both provide a lot of texture and flavor to the shake making more than just a drink one has to drink. Beyond that the Bananas provide a lot of potassium which helps to build muscles, while the berries are full of many different vitamins and antioxidants. For the berries simply use a frozen bag of berries from a local supermarket to reduce the amount of unnecessary extra work.


• Dry Ground-up Oats- To prep for the next work out add some dry ground-up oats to the shake for the carbohydrate content. They will work well in the blend and not really be noticeable.


• Natural Nut Butter- A quick way to add some healthy fats to the shake is through natural nut butters like peanut butter or almond butter. However, avoid the cheap ones and go of the nut butters that only list ingredients like "peanuts" or "almonds". Avoid anything with "hydrogenated oils" in them, as those are the bad fats.


• Dried Coconut- For some variation in flavor and an extra energy boost dried coconut is an excellent ingredient. It is very calorie dense as well.


• Xantham Gum- To adjust the texture of the shake add Xantham gum which is something also used in ice cream. This is purely to change the thickness of the shake to suit the palette.

Having muscle-building shakes like this post-workout should be looked upon as a reward. Not only do they taste good they are a tremendous benefit as well and a crucial addition on the journey to lose fat, build muscle and feel energetic. Drinking one or two shakes per day is the goal so ensuring the protein shake is both well-balanced and delicious is an important component.

20 Benefits of Deadlifts You Probably Never Knew

Without question, deadlifts are one of my favorite compound exercises after the squat. Before I share the top 20 benefits of deadlifts, in case you don't know, deadlifts are a weightlifting exercise which involves lifting a bar of weights off the ground.

Deadlifts will help increase your overall strength and build lean muscle mass unlike any other exercise. All you need is a standard Olympic bar and the appropriate weights for your body size and you are good to go.

Some people are afraid to do deadlifts in case they get injured. You will only get injured if you don't know how to perform the exercise safely. Like any exercise, if your form and technique is bad you're going to injure yourself eventually.

There are several variations of the deadlift, but I prefer just regular conventional deadlift as I find it more beneficial, also, I've been doing it for years now.

Other Deadlift Variations Include:

1. Rack Pulls
2. Sumo Deadlift
3. Romanian Deadlift
4. Trap Bar Deadlift
5. Kettlebell Sumo Deadlifts

I personally don't do any of the above deadlift variations, but are more suited for different people based on their goals, especially if they are just learning to improve their form or lack mobility to pull the bar safely off the floor.

How often should you deadlift?

I do deadlifts once a week when I do my back and biceps workout in the same day. I usually start off every back workout doing deadlifts because it's the only exercise that requires more effort than any other back exercise I do. So, after deadlifts, it's, barbell rows, pullups etc.

Some people like to deadlift 2-3 times a week because they are not pushed to their maximum limit, therefore they are able to recover faster.

Deadlifting is popular among athletes and non-athletes alike and it's never too late to start. So, there is no excuse!

Here are 20 benefits of deadlifts which you probably did not know existed.

1. Fat burner

For anyone who would like to lose extra pounds, deadlifts can come in very handy. Deadlifts facilitate the rapid burning of body fat and it complements dieting and aerobic exercises. Some experts say believe that with deadlifts alone, one can burn more pounds of fat than they would while dieting

2. Muscle Workout

Deadlifting is the best workout for those who would love to exercise as many muscles as they can. What most people do not know is that deadlifts engage all the major groups of muscles of the body. Not only do deadlifts work out the upper body, but also the lower body and the muscles of your back. If you have no time to do many exercise routines, this one will suffice.

3. Improves Posture and Stability

If you have problems standing or sitting upright, you should try deadlifting. The idea behind deadlifting is to enhance core stability and strength. Regular deadlifting can help you achieve the appropriate posture, even when doing other activities.

4. Improves Grip Strength

What most people do not know is that when they perform deadlifts they actually work out their finger muscles. The forearm is exercised as well, but the fingers are relied on to hold the weight in place. With time, you will increase your grip strength, something which may come in handy when you have a task that requires you to hold onto something for long.

5. Makes Real Life Lifting Easier

When you do deadlifts over time, you will realize that lifting things become easier and effortless. Unlike a bench press, which requires you to lie on your back and push things upwards, deadlifts are more realistic since nobody really pushes items in the air on a daily basis. On the other hand, people lift items off the ground or from other surfaces on a daily basis.

6. Sculpt and Strenghten Your Core

Deadlifts will help sculpt and tighten up your entire core section, upper and lower abs, obliques

7. Increases Testosterone

For a man, testosterone is a very important hormone as it is responsible for most of their features. Doing deadlift is advisable for anyone who would like to increase their testosterone levels. Testosterone improves the growth of muscles and their repair.

8. Increases Growth Hormone

Any form of exercise, especially deadlifting, increases the levels of growth hormone in the blood. This hormone is produced by the pituitary gland and is responsible for tissue healing, muscle growth, strong bones and fat loss.

9. Keeps the Heart Healthy

Doing 10-20 repetitions of deadlifts in a single set will definitely increase your heartbeat. Deadlifts can be an alternative to aerobics as they work the same way to increase your cardiovascular ability.

10. Affordable

One of the reasons why people avoid signing up for a gym membership is because of how expensive it is. Instead of spending that much money to stay fit, simply buy yourself an Olympic bar and a few plates and you are good to go.

11. Strengthen Hamstrings and Butt

A note to all women: Do you want curvy legs and a sexy butt? Deadlifts will help you achieve this. Squats and deadlifts are the two best compound exercises that will help strengthen and tone your entire body.

12. Prevents Potential Injuries

According to fitness experts, deadlifts may reduce the chances of one getting injuries affecting the tendons and ligaments. The reason behind this is that deadlifts enable you to develop strong muscles that support the joints.

14. Suitable for women

Women are always concerned about getting a male physique when working out. Unlike common belief, deadlifts do not distort one's femininity, but improves on their physique.

15. Not just for athletes

I don't consider myself a professional athlete although of people who don't personally know me, think I am. So you don't need to be a pro athlete to do any compound exercises - squats, deadlifts of bench press. Anybody can do them.

16. Slows down the aging process

Strength training exercises such as deadlifts and squats helps make your muscles firmer as well as and speeds up the metabolism and keeps the skin taut and strong.

17. Reduces Depression

Deadlifts help your body release feel-good hormones which are responsible for lifting the mood. After your workout, you will feel a lot happier and peaceful. This is the perfect way to deal with stress.

18. It's Fun

If you would like to exercise with friends or family, this is the best exercise to do. You can challenge each other to do a number of deadlifts and have fun while at it.

19. More than one squat variations

There are several different squat variations that you can do based on your goals and experience.

20. Builds Stamina

Deadlifting is one type of exercise that challenges a person to go beyond their comfort zone. Apart from strengthening your core, you will also get lessons on stamina and discipline.

It is obvious that deadlifts are very beneficial to both men and women. However, apart from these 20 benefits of deadlifting, there are many more reasons why you should create your own deadlifting routine.

The good thing about it is that you can do it anytime and without supervision. Start doing your ten repetitions today and take advantage of these benefits!

Bodybuilding Recipes - Easy to Make High Protein Dessert

When creating a dessert for your bodybuilding meal plan, always understand the need to minimize sugars and fast acting carbohydrates. A perfect dessert which is easy to make is a high protein chocolate pudding. It minimizes sugar intake, limits fast acting carbohydrates and is nearly fat free.

Ingredients

- Chocolate Whey protein (2 Scoops)
- Skim Milk (1 Full Cup)
- Water (1 Full Cup)
- Instant Pudding (Preferably Jell-O or Jell-O equivalent)

Three Steps for an Easy High Protein Dessert

In a mixing bowl whisk the water, milk, and pudding mix for 2 to 3 minutes. Try to ensure the ingredients are well mix.
- Add your 2 scoops of protein, mixing as you add. Ensure a nice consistency.
- Once all your ingredients are mixed thoroughly, pour them into a dish of your choosing and refrigerate. It should take 5 to 10 minutes to cool.

Nutritional Value
The full dessert listed above will have approximately 50 to 60 grams of protein, 500 to 600 calories and 80 - 100 grams of carbohydrates. Fats are only 1 - 2 grams

Additions 
Although the above recipe is a delicious dessert that should be able to fit in any meal plan, there are also additional changes that can be made to it's flavor profile. Should your macronutrient or caloric intake allow you to, you can add the following to your high protein pudding. Warning, it cannot be emphasized enough that prior to adding these additional foods to your high protein pudding, ensure you are not going over your recommend daily caloric and macronutrient needs.

Additions for increased macronutrients and flavor profile
Half a cup of peanuts
Half a cup of Almonds
Quarter cup dark chocolate chunks

Variations 
One of the benefits of creating a high protein pudding is the fact that so many protein powders and puddings come in different flavor profiles. Using the same metrics from above, mix and match protein shakes and pudding flavors to change your bodybuilding desserts from time to time. Some changes include:

- Vanilla Pudding/Vanilla Protein
- Vanilla Pudding/Banana Cream Protein Shakes
- Chocolate Pudding/Double Chocolate Protein Shakes
- Chocolate Pudding/Peanut butter Protein Shakes

Conclusion
Most bodybuilding meal plans aim for their users to consume 1 to 1.5 grams of protein per pound of body weight. Although proven through numerous studies to assist in building muscle and burning fat, this form of diet can become monotonous and boring extremely quickly. This normally causes dieters to fall off their diet prior to reaching their body composition goals. Most dieters consistently use protein shakes, canned tuna and lean meats to reach their protein quotas. Using tips similar to the one used above to create delicious high protein meals can help ensure that your adherence to a high protein diet.

8 Signs That Suggest You Need to Drink More Water

It is common knowledge that water is an essential element in our diets. It is the key to the survival of all living organisms on earth. In fact, our bodies are comprised of 70% water, and every organ is affected by the amount of water we consume. But how much water should we be drinking, exactly? We've all heard the age-old dietician reference of '8 full glasses of water each day', but for some people, this is not enough.

The amount of water our bodies need to grow, thrive, and live long healthy lives differs from person to person. It depends on several individual factors, including body weight, diet, exercise, activity level, age, medical conditions, local climate, and more. So the best way to tell if you are drinking enough water is to look for the tell-tale signs that indicate your body needs more. Continue reading to learn the top 8 signs that suggest you need to drink more water, starting today!

The General Rule of Thumb

Although 8 full glasses of water a day is a great recommendation and a good place to start, a more accurate rule of thumb is to drink at least 1 ounce of water per pound of body weight. For those who are moderately active, bump it up to 1.2 ounces, and for those who are extremely active, you need to strive toward at least 1.5 ounces of water. For those who are sedentary, a half an ounce of water per body pound is plenty in terms of health, but is the bare minimum for ideal daily water consumption.

Example:

Body Weight = 130 lbs

130 x 1 = 130

Suggested Daily Water In-Take = 130 oz. 

*That is about 8 standard-sized bottles of water each day. 

As mentioned, the best way to determine whether or not you are drinking enough water is to listen to your own body. There are 8 tell-tale signs that you need to drink more water. If one or more of these signs are happening on a frequent basis, you may not be drinking the amount of water your body needs to be comfortable and healthy. Read through each and then talk to your primary doctor about improving your overall health.

Do You Drink Enough Water?

Here are the signs that indicate your body is in need of some fresh, clean drinking water!

1. Thirst
2. Hunger
3. Headache
4. Constipation
5. Exhaustion
6. Decreased Urination
7. Bad Breath
8. Brain Fog