There's nothing wrong with having skinny arms - in fact, some people would be thrilled to have them. But if you find yourself thinking "My arms are too skinny," adding just a little bit of muscle can give […]

Whittling your body fat percentage down doesn't happen by chance: it's a direct result of diligent training and precise nutrition. But losing enough body fat - while retaining enough muscle - for your six-pack to show can take months (or years) to achieve. At this point, we presume you know that you can't 'target' or spot-reduce fat. Nor can you out-train a revolving roster of […]

It can be tough to figure out the best method for building big muscles. Just like asking, "How many sets and reps should I do to lose weight?" the answer depends on a lot of variables. A few different approaches will work. Whether you want to use low or high reps to build muscle, you should stick to the style you like best. Building muscle takes hard work and dedication, but it's hard to figure out exactly how hard you need to work. If you don't do enough in the gym, your body won't respond the way you want it to. If you do too much, you run the risk of damaging your body. To build muscle, you need to stress your muscles. When you stress them by lifting weights, they recover and become bigger and stronger. This is known as supercompensation. This process happens every time you lift weights, but it can take a while to see results. Instead of thinking about how many sets to build muscle, think about volume. Normally, volume is a way to measure a three-dimensional object. In the gym, it's the number you get when you multiply the number of sets you do by the number of reps and the amount of weight used. You can use this calculation for any exercise that uses weight. It's useful for quickly figuring out how much work you've done for a given exercise. A July 2016 study published in the Journal of Sports Sciences showed that more volume leads to more gains in muscle. The researchers reviewed 14 studies and found that in most of […]

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. With the right workout routine, you can achieve a whole lot in just four weeks. This workout plan for the gym is proof of that. The four weekly workouts it contains are broken down by areas of the body and though the emphasis is on your chest, back and arms, no muscle goes without its turn in the spotlight over the course of each week. The plan is designed to push your muscles beyond their comfort zone so your body rebuilds them bigger and stronger. It’s a tough training plan, and if you’re not an experienced gym-goer who is already training regularly and are worried it might push you well beyond your comfort zone, then we also have a more straightforward beginner gym workout where you work the whole body in one session. And alpha surge male supplement if you’d prefer to exercise at home, and have a set of dumbbells handy, this four-week dumbbell workout plan will see you right (if you’re in need of weights, our selection of the best dumbbells will point you in the right direction). If you are comfortable with weights training and are up for four weeks of intense training with the carrot of a bigger, leaner body dangling in front of you, then dive on in. In each of the four weeks of this 28-day plan you will train your chest and back twice. Sound like a lot? It is! But in some plans you only hit each muscle group every seven days, which isn’t enough of a stimulus to force your body into making positive physique adaptations. But in this plan, doubling up each week on chest and back exercises - and therefore also working your biceps and triceps twice a week, once directly and once indirectly - will provide all the stimulus your body needs to get bigger in less time. And fear not, y […]

What does it mean to build muscle and what are the benefits? How long does it take to build muscle? What are the best ways to build muscle? You can fine-tune your riding form and spend hours in the saddle, but if you want to be the best cyclist possible, it’s smart to put in work off the bike. And that’s where a muscle-building program comes into play. By dedicating time to growing you […]

The market for protein supplements continues to grow, but these products cause side effects in about 20 percent of users. Fortunately, mechanical devices, resistance exercises and other dietary aids give you equally effective and safe ways to build muscle. Using these methods can help you to gain muscle mass in a few weeks. Doctors also neglect muscles. No medical specialty claims muscle as their target organ. Yet, an active lifestyle requires them to be healthy. The passage of time gradually breaks down muscle tissue. Doctors refer to this process as sarcopenia, and it affects every middle-aged person. The development of illness and disease also tears down your muscles. This process is known as cachexia, and may affect patients with arthritis, […]