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Finally... All your workouts and meals planned out and listed in a step by step guide and schedule. Everything mapped out for you in a free PDF, so you can take your workouts with you anywhere. Men & Women ultimate free E-book Click here to get access  

How To Build a Wide and Thick BACK

How To Build a Wide and Thick BACK It’s very rare to see someone who has developed wideness and thickness on his back at the same time. Many people who have wide backs lack density and those who have thick back muscles lack width. This happens as a result of bad programming and lack of objective evaluation of your own physique. Training hard and being genetically gifted is one thing, but understanding human physiology and being able to construct an effective training routine for maximum results takes knowledge and experience. Here is the basic strategy that I always apply to my back workouts, which enable me to build a wide and powerful back. In order to choose what to start with you need to identify your weakness. If you have…

The Best Exercises For Muscle Growth

The Best Exercises For Muscle Growth Big muscle groups need compound heavy exercises in order to receive the right amount of stress and stimulus for growth. I have listed the major muscle groups and my choices for exercises that help build the most amount of muscle mass. Follow these recommendations and incorporate those movements and you will see for yourself that big weights build big muscles. Back – Barbell Rows, Pull-Ups and Deadlifts – The back is composed of numerous smaller muscle groups and it takes a lot of heavy work from different angles in order to develop it significantly. Barbell rows when performed heavily engage most of the back muscle and create a deep and thick muscle look. The chin ups help create wide lats and the typical v-shape…

10 Great Nutrition Choices You Should Consider

10 Great Nutrition Choices You Should Consider Deciding between decent and great is a good choice to have to make, but going for the better option is important when you’re trying to build an awesome physique and to be healthy in general. Check out these 10 nutrition choices you should really consider in order to improve your diet. Brown Rice instead of White Rice – Although there is not a significant difference between brown and white rice, when it comes to making the healthier choice – go for brown rice. Why? Because it contains way more vitamins and minerals than white rice. Brown rice is one of the foods with highest percentage of Leucine (essential branch chained amino acid) among non-animal foods. Brown rice is considered a complex carbohydrate, which…


WATER - THE MOST IMPORTANT NUTRIENT Water is also an essential component of a healthy diet. It provides vital nutrients to the body and its various organs. Instead of resorting to sugary or isotonic beverages, try drinking a glass of water instead. It's the best way to stay hydrated. Water helps maintain proper hydration levels, which are key to the digestion of protein and carbs. It also helps minimize toxins. One of the most important factors that you should consider is the amount of water you drink. While dieting, you have to drink large quantities of water to burn fat efficiently and to support the kidneys in processing all the protein you consume. Drinking 2 liters of water on rest days and 3 liters of water on training days will…

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