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The Rotator Cuff – Small Muscles Causing Big Troubles

Strained rotator cuff muscles causing shoulder pain are nothing special for bodybuilders and other athletes since most of them experience rotator cuff injuries sooner or later. If you’ve ever suffered from a rotator cuff injury you already know how painful, annoying and hindering it can be. Not only does it stop you from working out but also everyday activities and motions are painful and can develop into a real challenge. Regular Joes with a sedentary lifestyle are also likely to experience such injuries because they’re not used to any physical stress. Since our shoulder joints are surrounded by many ligaments and tendons they’re also prone to injuries.

What is The Rotator Cuff?

The rotator cuff consists of 4 small muscles (supraspinatus, infraspinatus, teres minor and subscapularis) and is probably the most neglected muscle group because they don’t appear as impressive as a big biceps or a wide thick back. But truth be told the rotator cuff possess the power to wipe out all efforts you put in building an impressive amount of muscle mass. How it does that? By hindering you from lifting weights since you won’t be able to work out with heavy weights or even work out at all. Remember that your shoulder is involved in most upper body exercises and not giving your rotator cuff the attention it deserves may pay back some day. Continue reading

The 5 Most Important Fat Loss Factors

Since overweight is a common problem in today’s society a huge amount of people searching for the quickest way to lose weight and advice on how to get rid of their fatty pounds. Advertisements of the latest magic fat loss pill or some useless equipment claiming to burn away fat without doing any work are as common as ads of McDonalds promoting their new burger. This article shows you the most important and at the same time, most ignored factors to losing body fat. Not paying attention to these factors is the reason why most fat loss attempts fail.

The winter is gone and as the temperatures get higher it’s time to get rid of those muscle hiding layers also known as body fat. But what’s the best and fastest way to get rid of body fat? That’s probably the question most persons ask themselves (or Google). Unfortunately weight and fat loss is a billion dollar industry so the market is stuffed with bullsh** products that promise quick weight loss and an attractive body in no time. Advertising makes you believe you don’t have to watch your diet, training and lifestyle. But if it was really that easy why the heck are millions of people overweight and desperately trying to lose weight? Why are people getting fatter and not leaner? Continue reading

Benefits of BCAA Supplements – More Than Just Amino Acids

BCAA’s stands for branched chain amino acids and are among the most popular supplements like protein powder, creatine and glutamine but for a good reason. As well as protein powder, creatine and glutamine have certain benefits and have been proven to work; BCAA’s also have their place among these “classic” supplements. Like in the post on glutamine I won’t go very deep into stuff like the different pathway protein synthesis is activated through and other metabolic processes because I think showing practical functions and effects of supplementing with BCAA’s is more helpful and beneficial for persons who don’t know anything about it. Continue reading

Glutamine Reviewed – What Makes this Amino Acid so Special?

I bet you’re common to the name Glutamineand probably you’ve seen in it supplement stores and on the internet, but what do you really know about glutamine and its benefits? I’ve seen lots of people taking glutamine in the gym after working out and a lot of them just do it because they got told that glutamine is a great supplement.  Maybe you’re one of them or you’ve never used glutamine supplements, however I dedicated this post to this special amino acid so you’ll know everything you should know. I won’t go deep into metabolic processes and stuff like that since I want deliver easy to understand information and tips. Continue reading

Protein Powders – Welcome to the Jungle

When looking for protein powder products, lots of people find themselves lost in the jungle – Lost in the jungle of protein powders and since there are hundreds of different protein supplements, most persons don’t find a way out of the jungle. But don’t worry because this “guide” should clear most things up and actually there wouldn’t be such a big confusion if it weren’t for marketing purposes. Protein powders have been around for a long time and are the most well known as well as the most popular supplement for bodybuilders and other athletes. You can buy it in your local fitness store, supermarket and of course on the internet.

Benefits of Protein Powder Supplements

Protein powders have lots of benefits since they are a convenient protein source and of high quality (if you choose the right protein). You just need your protein powder, a shaker cup and water or milk and you’re ready to go. Literally, no whole food is higher in protein and handier than protein powder. It’s also the perfect protein source before and after a workout because it’s digested very quickly so the amino acids can get to muscle tissue immediately. Compared with beef and other high quality animal protein sources you’ll get more protein for less money. Nevertheless this doesn’t mean protein powder should make up the greater part of your daily protein intake Continue reading

A Proper Bodybuilding Workout for Beginners

What’s the best bodybuilding workout routine for beginners? A lot of aspiring bodybuilders are wondering how their workout should look like to get the best results speaking of muscle gains. Unfortunately only few beginners follow a proper workout routine while most do workout routines used by professional athletes and posted in magazines. Learn what’s crucial for rookies to achieve great muscle and strength growth.

Everyone who tries something new needs to put in effort, patience and discipline to be more successful than the average. Same applies to bodybuilding where you’ll never get great results in terms of building muscle mass and strength if you start training like the average Joe. But how should a beginner start working out with weights? Continue reading

How to Build Muscle Mass – A Beginner’s Guide

Building lean muscle mass is the goal of most people who work out but how often can you see people working out for months and years without improving their physique? Most people get a gym membership, start working out without making any progress and dump it after a few weeks or months. No wonder those people are frustrated and think they just can’t gain any muscle mass because of their genetics. But it’s absolutely possible for anyone to build muscle mass even with the worst genetics ever. Continue reading

Effective Fat Loss Guide – Burn Fat Not Muscle

I’m wrting this post in late december 2010 but this fat loss guide will work any time, whether it’s summer or winter so get started right now. Instead of worrying about your body fat in late spring or early summer why not start taking care of it right now? Depending on your body fat % you could keep on building muscle mass but if your body fat is around 20% you’ll need about 16 – 20 weeks to get to 10% body fat without losing muscle mass (you can’t prevent yourself from losing muscle mass but you’re able to reduce it to a minimum). So if you want show off at the beach with a lean muscular physique and great six pack abs you’ll better start right now. But keep in mind that your mindset, nutrition and training have to be nearly perfect to achieve such fat loss in 16 – 20 weeks. Continue reading

Effective Weight and Muscle Gain – Nutritional Guide

“Originally this post was addressed to hardgainers only i.e. people who are struggling with gaining weight in general but then I thought who wants to gain weight WITHOUT building muscle mass? So thus I put together a complete nutritional guide for aspiring and dedicated bodybuilders.

There’s also beginner guides on how to build muscle mass and proper beginner workouts, where you’ll find everything you need to know about exercises, workouts, training and much more. Make sure you check it out”

When looking through forums you often read posts like “I can eat anything without gaining weight”, “How to gain weight” or “My metabolism is so fast which makes gaining weight impossible”, probably as often as posts on weight loss. Persons fitting the last category often read stuff like that and wonder why they’re not “blessed” with a fast metabolism. Truth is no healthy person “suffers” from such a fast metabolism that makes weight gain impossible. These people just eat too little to gain weight even though they eat all that junk stuff. It’s not healthy at all but you won’t get fat by eating under your caloric needs even if it’s junk. I know lots of persons who thought they’d never gain weight but after following these guidelines they got bigger, more muscular and stronger. Of course they gained a bit of body fat but if you’re a skinny 165 lbs at 6” a little fat won’t hurt at all. Continue reading

Building Muscle Mass While Losing Fat – Is It Possible?

A lean, muscular and ripped body with rock hard abs is the goal of most bodybuilders and fitness athletes but why aren’t most people in such a condition? Only a few people you see in your gym can claim to be “in shape” and “ripped” so you might think it’s lots of hard work, discipline and patience, right? Right! It’s all about hard work, discipline and patience but that’s what bodybuilding is about and if you’ve been training for some time you know that.

Building Muscle Mass While Burning Body Fat – Truth or Myth?

After a long winter your scale might show 20 lbs more than before but while building muscle mass and strength we often forget about our abs which slowly will be covered by body fat if we’re not careful with our nutrition. Winter means Christmas which means lots of unhealthy but delicious food so you’re likely to store some body fat. With summer approaching, once again it’s time to restrict calories, do lots of cardio and burn away those fat layers. But this time you’ll approach the whole thing in a different way than before.

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