Category: Gym


Dumbbells vs. Kettlebells: Which is better for strength training?

Dumbbells have long been a staple in gyms due to their versatility. The kettlebell, an iron-cast piece of equipment that resembles a ball with a handle, has been around for hundreds of years. It's difficult to say whether dumbbells or kettlebells are better for strength training. While supporters of both sides have strong opinions, the truth is that it all comes down to personal preference.

You are not required to choose between the two. In fact, they can be used as complementary rather than competitive tools to help you achieve your strength-training objectives.

Benefits of Dumbbells

Dumbbells can be found in almost any gym, and there are hundreds of exercises you can do with them. Dumbbells also allow you to increase weight in smaller increments, whereas kettlebells of varying weights may not be as readily available. Other advantages of dumbbells to consider:

  • Beginners should start with dumbbells. Because the exercises involving them are more static, there is less risk of injury for those with little experience. They are an excellent way for beginners to learn the fundamentals of strength training and improve their physical performance.
  • Dumbbells are ideal for bilateral training, which involves working both sides of the body simultaneously, as in bicep curls or lateral raises.
  • Dumbbells are simple to grasp. Gripping kettlebells can be more difficult for exercises other than swinging.
  • Dumbbells are less expensive to buy than kettlebells.

Benefits of Kettlebells

The ability to swing kettlebells trains muscle groups in planes other than the vertical (sagittal) and horizontal (transverse). Kettlebells are popular in CrossFit, but they are also becoming increasingly popular in other workouts. Among their other advantages are:

  • Because of the additional movement involved in standard exercises, kettlebells provide a better cardio workout.
  • Kettlebells' swinging action creates a fluid movement that may be easier on the body. Bonus: Unlike dumbbells, a kettlebell swing can activate the entire posterior chain of muscles. A 2016 study even discovered that kettlebell training is effective in the treatment of lower back pain.
  • Kettlebells improve functional strength, which is strength that is useful in everyday life situations (like carrying heavy grocery bags). An appropriate all-around training program, which may include kettlebells, dumbbells, barbells, cables, and other forms of training, develops functional strength.
  • Because of their thick handles, kettlebells improve grip strength. Improved grip strength can aid in exercises such as pull-ups.

Kettlebells can be useful for variety in training, but they are not superior to dumbbells or any other weight training equipment when used as part of a comprehensive fitness program.


Every exercise has advantages and disadvantages. Choose exercises and equipment that are convenient for you, safe for you, and will help you achieve your goals when creating your strength routine. Learning more about the fundamentals of weight training can assist you in finding your way to a stronger you.


How to Deal with Gym Anxiety After Pandemic

Feeling nervous about going to the gym? You are not alone. This article discusses the causes of gym anxiety and strategies for working out with confidence.

What is Gym Anxiety?

Gym anxiety is characterized by apprehension or nervousness when going to the gym.

We are nervous in the gym for a variety of reasons. Most of us have felt nervous when performing in front of others, but working out in the gym amplifies this sensation because our bodies and abilities are on display.

Gym anxiety is on the rise as a result of rising gym membership and “perfect body” pressure. According to some estimates, half of us are intimidated by the prospect of working out in a gym. Our mental health has never been more important in our quest for physical fitness.

Going Back to the Gym Post-Pandemic

Exercise routines have been disrupted by the pandemic, leading to a more sedentary, indoor lifestyle. As we emerge from hibernation, the world is gradually returning to traditional gyms and exercise spaces. However, the long-awaited reopening is tempered by lingering fears of infection and heightened sensitivity to our physical appearance. To put it bluntly, we'd rather sleep.

The stark reality is that the pandemic has altered us more than we would like to admit. Not only are we less physically active, but this lack of activity is linked to higher levels of depression, anxiety, and stress.

The majority of information on returning to exercise after a period of inactivity focuses on physical preparation. However, returning to exercise after a pandemic is more than just shaking off the rust and stretching out. The real challenge is regaining the confidence to re-enter the world in whatever shape you're in.

Tips to Deal With Gym Anxiety

Whatever the cause, there are methods for dealing with gym anxiety. Here are our suggestions for overcoming gym apprehension.

1. Get rid of your uncertainty.

Because it prevents us from planning for the future, uncertainty is a common source of anxiety. Gym anxiety can be caused by not knowing what to do or wear, or whether we will be welcomed. To reduce the element of uncertainty, research the gym's website, call ahead, or speak with gym members before your first visit.

2. Find a schedule you're comfortable with.

Every gym has its own vibe. Try to find one that works for you. Many gyms have different hours or classes for different groups. This is especially important for women, who are more likely to experience gym anxiety.

3. Don't skip the introduction.

Most gyms provide an orientation. This is an excellent way to become acquainted with the layout of the gym as well as how to use the equipment. Consider hiring a personal trainer to boost your confidence and avoid the risk of embarrassment or injury caused by poor technique.

4. Exercise with friends.

Finding a place where you feel accepted and people with whom you share common interests can help you overcome gym workout anxiety. Exercising in a group or with friends has been shown to improve mental health and quality of life.

5. Get professional help.

Getting in shape isn't enough to overcome gym phobia. Investigate coping mechanisms such as positive self-talk and mindfulness. Slow breathing techniques, which influence the heart rate and the central nervous system, are also effective in reducing anxiety.

If you believe your anxiety is out of control, seek professional help. Health professionals can assist us in overcoming gym phobia.

FitnessGymMuscle Gain

The Skinny Guy’s Guide to Bulking Up Fast

Genetics may be a pain. Skinny males all over the world understand the battle — you go to the gym, eat healthy, and the outcomes are always the same. Despite being fit and healthy, your body is tiny, wiry, and completely unmuscular.

Not to worry! Personal trainers and gym goers are well aware that our genes are not the be-all and end-all of our health. In truth, most slim guys could easily gain muscle by simply changing their present training and food routines, re-balancing both in ways that improve overall body weight and muscle mass.

We walk you through simple and straightforward methods to muscle development success, paying careful attention to the small habits that make all the difference.

1. Consume muscle fuel.

Eating is unquestionably the most crucial aspect of muscle growth. You must consume a lot of proteins, which are the building blocks of muscle, as well as carbohydrates, which are your body's primary energy source. If you don't consume enough carbohydrates throughout the day, your body will begin to use proteins and muscle as a source of energy! Chicken, turkey, steak, rice, pasta, oats, almonds, milk, eggs, and fish are the finest foods for muscle gain. So make sure you're getting your fill of these!

2. Every 2-3 hours, eat something.

Your body requires nutrition at all times, especially if you're trying to grow muscle mass. Eating three times a day is insufficient; it takes too long to start fuelling your muscles. It's recommended to eat a substantial breakfast, then a snack after two hours, followed by a protein-rich lunch, another snack, an exercise an hour or so after that snack, a shake after a workout, and then another large nutritious meal in the evening. You can drink another shake shortly before bed if you like, so your muscles don't go hungry while you sleep.

3. You grow when you are resting, not when you are working out!

When you train out, a lot of males believe you're building muscle. WRONG! When you train, you damage your muscles and cause micro-trauma, which allows them to expand. BUT, if you don't give your body enough nourishment and rest, you won't grow at all; in fact, you'll be working against yourself. You must give your muscles enough rest in between sessions to allow them to repair and grow. So, remember, overtraining at the gym will only hinder your progress.

4. Concentrate on complex workouts.

Forget about those expensive gadgets and abdominal exercises. They aren't as effective, especially at the start of a workout when you need to build muscle all over your body, not just the abs, chest, and arms that you can see in the mirror. Squats, deadlifts, bench presses, and overhead presses are all required workouts. They work the majority of your body's muscles and provide the greatest bang for your dollars!

5. Consume carbohydrates following an exercise.

Another method for maximizing gains is to strategically separate your food categories to aid in the muscle-building process. Consuming more carbohydrates after a workout or on days when you're resting can aid to increase insulin levels in the body, which limits and slows the pace at which protein is broken down. Overall, this will help you develop muscle faster and use your protein stockpiles as efficiently as possible!

6. Eat before going to bed.

One last diet tip is to make sure your body is properly fueled before going to bed. Contrary to common assumption, the body's metabolism operates 24 hours a day, seven days a week.

Slow-release proteins should be included in a decent pre-bed snack to ensure that the muscles have a steady supply of amino acids from which to draw. Cottage cheese, which contains large amounts of casein protein that releases slowly into the body, is a classic muscle-building late-night snack. Consuming sensible and disciplined meals during the day, followed by some pre-sleep cottage cheese in the evening, will ensure that your muscles are always getting the nutrition they require to rebuild and expand.

7. Set objectives.

It will be simpler to inspire yourself if you have specific goals, such as gaining 20 pounds of muscle in a year or increasing your bench press from 100 pounds to 200 pounds in a year. Track your progress on a monthly basis as well, to see if your bench press has improved or if you've gained weight. At important intervals, measure your arms, chest, and waist to maintain track of your program and progress.

8. Consider using creatine or multivitamin supplements.

Let's get one thing straight: supplements are probably the least significant factor on this list, and it's far more vital to make sure you've got your fundamentals in place in terms of nutrition and exercise before you even consider them.

Having said that, the correct supplements can help you maximize your gains. Creatine is the most apparent supplement to take because it has been shown to boost the power of your muscles during workouts. This added strength can help you push harder during workouts, boosting the amount you can anticipate accomplishing in a single session (and the muscles you will grow as a result).

Other easy supplements might provide you with a needed boost of nutrients, vitamins, and minerals. Brutal Force is a great supplement for skinny guys who want to bulk up fast because it has the power for bulking, cutting, and strength. It can give you the best bulk of your life, with extreme size and strength gains without the worry of packing on extra fat.

Final Thoughts

Don't let yourself be disheartened! Programs like these may take some time to show results, but if followed correctly, they will surely produce the desired results. Giving up and starting over will waste time and energy, as well as take a significant emotional toll – if you push through the difficulties and stick to your regimen, you'll be thanking yourself a year later. Best wishes!


Rack Pulls Benefits, Form & Variations

In strength training, many activities help build muscles and gain strength, and rack pull is one. It is not strenuous like the other activities. The rack pull is an alternative to deadlift such that it puts little stress on the back and hips. It is perfect for people who have injuries and are training to recover.

The article will give more details about rack pull, how it works, its benefits, the importance, and precautions while using it. It will talk more about how to use rack pull-in-back training.

But before you work on those racks, make sure your body is conditioned for it. Use a pre-workout that will fire you up for your workout in all the ways you want it to, and none of the ways you don’t.

Photo by Victor Freitas on Unsplash

What is a rack pull

The rack pull is a type of exercise that strengthens the back muscles. They consist of a  standing racked barbell on a knee height while the back is straight. Grab the barbell with shoulder width while pushing hips forward and lifting the barbell closer to the body. Stand tall and put the barbell on the rack by lowering it. Repeat this as many times as you wish.

Benefits of a rack pull.

1.  Rack pull increases the size and the strength of the back. Rack pull trains back muscles and allow the bodybuilders to lift heavyweights. It is easier to add weight and the number of times (reps) when using rack pulls, leading to maximum muscle growth.

2.  Rack pull puts less stress on the back. When using a rack pull, start it straight by placing less emphasis on the lower back. This exercise is beneficial for people who want to train and get health benefits without suffering from injuries.

3.  They reduce the chances of injuries due to the starting position being slightly higher than traditional deadlifts.

4.  Rack pull plays a significant role in improving the performance of the deadlift. It allows the training of all back muscles while having a lot of weight. It is not tiresome compared to deadlift due to the ability to involve little power.

Photo by John Arano on Unsplash

Rack Pulls Work On the Following Muscles

Rack pull works almost on all muscles on the back:

  • Spinae
  • Quadriceps
  • Lats
  • Forearm
  • Erector
  • Deltoids
  • Rhomboids
  • Trapezius 

Rack Pulls Variations

Variations occur whereby in some situations, there is no rack to perform the frame pulls. The problem is achievable by using special blocks designed to achieve movement by pulling the weight of the plate to the desired height.

Sumo rack pull

It helps in building strength between the legs and glutes.

a) Place the pins in a squat rack and place a barbell on the nails.

b) Load the barbell with plates, then place your feet outside the width of the shoulder and the barbell direct over your foot

c) Drop the butt down while gripping the bar with double hands.

d) Take a breath and then drag the bar up my shins and knees

e) Reverse the movement and return to where you started.

Wide-Grip rack pull

The primary role is for the development of traps. How to perform it:

a)Place the safety pins in a squat rack and place a barbell on the pins.

b)Place the barbells on the pins

c)Move down the bar by pushing the hips up while body upward while standing straight.

d)Reverse and return to the starting position.

Isometric rack pull

This type of rack is mainly for improving the deadlift performance if you have issues getting the bar off the floor. Here are the steps:

a) Place pins in a squat rack the same height as the Knee. Place a barbell on the base in the middle of the pins.

b) Stand in the middle of the squat rack while feet are a little more comprehensive than shoulders.

c) Push your hips back and grab the bar.

d) Pick the bar above the ground and move it directly on the middle foot.

e) Keep pushing hips up to flatten the back, drive the body upwards until it reaches the safety pins.

f)  Pull into the pins, reverse the movement and return to where you started.

Photo by Brett Jordan on Unsplash

Smith Machine Rack pulls

  • Smith machines are not suitable for building muscles. You achieve this by:
  • Place the safety pins in the smith machine above the knee height.
  • Put plates in the smith bar, position the feet such that the bar is directly the foot.
  • Grip the bar with double hands and move upwards towards the bar by pushing the hips back.
  • Take a deep breath to flatten the back while pushing the hips up to twist the bar weight.
  • Drive the body upwards until you are standing straight.
  • Reverse the movement and go back to where you started.

Above the Knee, the rack pulls.

In this pull, you place the safety bars above the knees. It increases the amount one can lift but reduces the amount of work done. You achieve it by:

  1. Place the safety pins in a squat rack and place the barbell on the hooks. It should be a bit higher than the knees.
  2. Put the plates on the barbell. Move towards the bar by holding the grip with double hands and pushing the hips back.
  3. Drive the body up by pushing yourself through the heels until you are up.
  4. Reverse the movement and return to where you started. 

Precautions while using rack pull

These are some of the precautions to consider when using a rank pull.

1.  When carrying the lift avoid carrying big weights at once but instead increase weight gradually with time.

2.  When carrying the weight avoid jerking off of the crack.

3.  Maintain good posture throughout the workout.

4.  When carrying the rack, grip the barbell in your palm, not the fingers.

5.  When doing workouts, pay attention to the behavior of the body. If you feel any discomfort or pain, stop the exercise and seek assistance.

Rack Pull is Important

Rack pulls are good for increasing size and strength in the back. Suppose performed using the right ways to avoid the occurrence of injuries. But perfuming workouts using rack pulls has more benefits to both experienced and beginners.

Rack pulls have shorter motion compared to the deadlift, which had more extended movement. The rack pull needs some precautions when used to avoid some cases of injuries.


Is an Online Bodybuilding Trainer worth It?

Online training has been the new frontier of fitness in recent years. Are you looking for an online trainer, and you don't know where to start? Take a look online, and you will find several websites offering workouts plans and proven results.


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Online bodybuilding training is alluring and has many qualified trainers. Having a personal trainer is pretty attractive, but the truth is that not everyone has the time or money to spend working with a trainer one-on-one.  

Luckily most trainers are now offering their services through email, Skype, and other online training platforms. There are several things you need to know about online bodybuilding training before you get started.

Below is a list of five things you need to know to consider the online bodybuilding training worth it.

  1. The Bodybuilding Training Cost.

The most significant advantage of online training is cost. A trainer may charge around $ 70 to $ 100 for an hour training session, while an online program of approximately six to eight or ten weeks ranges from $ 100 to $ 200 depending on the trainer.

Therefore it's cost-effective to take a written customized program and execute it on your own.

  1. The Instruction you need.

While training in the gym, the trainer will check on you and give you honest time feedback. This level of instruction you can't get from online training.

In this aspect, online training is best for people who have some exposure to exercise. If you are new to training, you should take a friend to the gym and take videos of you performing the prescribed exercise from different angles.

 This video will help the trainer identify the trouble spots and figure out the training adjustments that need to be made. Most online coaches make a film of instructional videos and share them to enhance safe and effective performance.

While looking for an online trainer, search for one who cares and checks in with your progress and improves your program based on your needs. Be warned that some online trainers do a stellar job of instructing their trainees from a distance.

Find an instructor who could give you effective instructions to achieve your bodybuilding goal — fast! For instance, an instructor who knows the benefits of legal steroids, such as Brutal Force, would be a much better choice over outdated and conservative instructors.

  1. The Availability of Trainers In Your Area.

Another benefit of online training is that it does not limit you geographically. You can train with anyone worldwide. It's far easier to find someone who specializes in what you need online than getting the same person within your area.

This fact holds more truth to people who live in small towns with a limited number of gyms with independent personal trainers.

  1. What Motivates You In Your Bodybuilding Training?

Some people prefer the encouragement that comes directly from their trainers. Others get all the motivation they need from weekly check-ins with their online coaches. Still, others want to get inspiration from their trainers and like-minded people through the same fitness journey. 

Your needs are essential when deciding how to train. You know yourself best, and you should be honest with what has worked and hasn't worked for you in the past.

  1. Your Day-To-Day Schedule

Online training provides you with workouts designed to perform in the gym, at home, or even outside. They aren't restricted to working them out according to your trainer or gym schedule. You can perform them whenever and wherever you want.

This flexibility is suitable for people with unpredictable schedules since most personal coaches charge for the last-minute cancellation.


Photo by Anastase Maragos on Unsplash

What To Consider While Looking for an Online Bodybuilding Trainer

While looking for an online bodybuilding trainer, make sure to find one who will satisfy your needs. Here are things you should consider when looking for an online trainer.

  1. Trainer’s Qualifications

If you opt for virtual bodybuilding training, the trainer's qualification is the first to look. Check their education, certification, experience, and reviews before hiring them.

 Most people hire an online trainer based on the number of followers they have rather than the actual work they have done for people.

Check for trainer's certifications from organizations such as the National Strength and Conditioning Association, American Council on Exercise, National Strength on Conditioning Association, or the National Academy of Sports.

If you don't find their certifications online, ask for them. Every professional trainer will be happy to send a screenshot of their credentials.

  1. Trainer’s availability

Apart from qualifications, you need to know if your trainer will be accessible throughout the training program. Enquire how they will customize your routine to meet your needs and how many clients they have.

It will help you know that you are not just another person with a cookie-cutter program gusted out to the masses.

How to Get the Right Online bodybuilding Trainer

To find the right trainer consider asking referrals from your family members friends who have an incredible physique, and they will point you in the right direction. Check into articles, workouts, or blogs written by the prospective trainers and look for certifications appropriate for the area of your fitness.

 Do a search from and and prove their certification through

Send messages to as many as possible, and don't stop until you find someone you can cope with and meet your needs.

As with relationships, find someone who understands you and who you can communicate with easily. It's helpful to find someone who will be your partner along the way and tell you things you didn't know, someone who can understand your body. It will keep you motivated.

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Is Online Bodybuilding Training Fit For You?

Are you confused if you can fit for online bodybuilding training and if it is worth it? This article will help you. First, look at the things to consider before opting for online bodybuilding training. 

You will realize that the benefits of online bodybuilding training are making it worth it. Also, you know that you can get the most qualified trainer from anywhere worldwide.

You will learn how to get the right trainer who fits your needs and understands your body because it’s worth it.


Cardio Vs. Weights: How To Strategically Use Both For Fat Loss

Many people have been wondering when they try to lose weight which method to use to lose weight. These are the two main methods of losing weight. Both cardio and weights have advantages and disadvantages.

This article gives all the details of each method and what it entails. We shall discuss how you can both of them at the same time and lose weight. There is a misconception that cardio is for those who want to lose fat while lifting weights is for those who want to gain muscles.

                                Photo by Scott Webb on Unsplash

Advantages of Weight Training

Weight is an anaerobic exercise. Weight training helps to maintain and increase muscles. Apart from that, there are many benefits like strengthening bones and joints and improving the heart’s health.

It helps in the reduction of injury risks. When lifting weights, the bones become stronger hence preventing issues like fractures and breaks.

According to the US Department of health, it is encouraged to have two weights training sessions per week.

It involves the lifting of weights like dumbbells, barbells, and kettlebells. This category has professionals like marathon runners, bodybuilders. People who participate in the workouts have lean bodies.

Weight training burns calories throughout the day. Muscle building increases body metabolism, which helps burn calories when even at rest than fats.

Muscle building and weight training require your body to absorb all the nutrients it can get, which should be made possible using BiOptimizers products.

                                       Photo by Meghan Holmes on Unsplash

Advantages of Cardio Training

Cardio involves the use of oxygen in its activities. There are several intensities of cardio workouts from low-intensity, medium, and high. The low power of the training is  5-7times per week, the medium is 3-4 times per week, while high intensity is 1-3 times per week.

Some of the cardio training exercises include jogging, swimming, Zumba, air jump rope, dancing to music, running, and jumping jacks e.t.c

Cardio activities improve the health of the heart. When someone performs any cardiac workout, the heart beating goes up, and the breathing becomes faster. This exercise boosts the movement of oxygen that comes and leaves the body.

Cardio exercises seem to burn more calories than weight training.

People carrying out cardio exercises burn both fats and weight loss. Cardio moves out fat and body mass compared to weight training.

Combining Both Cardio and Weight For fat loss

Many experts giving advice say that if you are to use both for fat loss, you have to alternate the days of the sessions. For example, you can do weight training on Monday and Wednesday while doing cardio on Tuesday and Thursday.

Another option is that you can have cardio in the morning and weight in the evening. If your time is a little bit fixed, you can combine all the exercises and perform them simultaneously.

Cardio can cause some deficits in different scenarios. For example, cardio can cause depletion during training due to excessive breathing, while weight lifting will burn calories even when the workout is over. Our standard bodies use around five calories to exhaust one liter of oxygen.

                                                Photo by Scott Webb on Unsplash

There is a lot of research that is was done on which type of training should come first during workouts. When you combine them, you lose fat and gain muscles. It takes some for the two to work together due to their difference in intensities. In some sports like cross-fit, this scenario is common.

Weight should only come first if your main goal is weight loss and vice versa for cardio.

When you handle both cardio and weight simultaneously, there will be faster cardio, which will impact the strength. If you are trying to be fit, there is no problem having the first or the last any can start.

In many gyms across the world, trainers use cardio activities like jogging while preparing for weight lifting. It helps in improving the movement pattern. Likewise, the cardio activity can also be done at the end of the weight lifting session, as the bodybuilders can jog after lifting weights.

After having a heavy gym session, you aren’t lifting weights for the next three days. You will still be able to burn calories. It is evident that most people use cardio to cool down after or before weight lifting, but that’s not the case.

Cardio plays a significant role in maintaining a healthy lifestyle. It helps in losing fats, health, cardiovascular fitness, and well being of individuals. Too much cardio can be harmful to your health, leading to muscle loss or calorie burnout.

When we do exercises, the calories burn, and we get a tone of benefits. It leads to the development of muscle tissue that has a higher metabolism than fat. One pound of muscle can burn up to 6 calories per day, but a pound of fat burns around 2.1 calories per day. It shows that it is much easier to burn calories and lose fat if you have more muscles.

In the real world, both cardio and weights can help one achieve fat loss. When struggling with calorie and fat loss without being keen can be dangerous as it can lead to a calorie deficit. It is essential to check the food intake, whether nutrients and maintain the exercises for better health.

In 2019, an American report showed that they performed both of them, had better health, and had a lower risk of getting heart diseases. It also improves the mental health of both the healthy ones and those who have a mental illness. It reduces anxiety and depression.

Cardio and Weights are Both Important

Both weight and cardio training have a lot of benefits, and they vary between different people. Much research shows that weight training burns more fats; however, it will depend on the person’s fitness. Both cardio and weight workouts help in burning fats and still play a significant role in health.

Both cardio and weight exercises help in improving the fitness and health of an individual. Combining both of them gives one little intensity at the training. Most people who have been arguing about this have now realized the facts behind the two workouts. It will provide them with an easier time to differentiate the two and their importance.

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The 12 Best Leg-Focused Exercise for Bigger Quads

 If you are looking forward to developing bigger quads, you must learn the best quad-focused exercises. Don't get misled and do the wrong quad exercise as most people do.

It's only here you can learn the best quad-focused exercises for bigger quads. They are the best exercise that will help you gain lean muscle and strength faster. 


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Learn how to perform these exercises in proper form. You are provided with everything you need to know about building a well-developed quad, including tips to get the most out of your quad training.

To maximize your gain, Brutal Force SARMs can boost rapid muscle building, explosive strength gains, and intense fat loss, all at the same time. Learn more here.

Here is a list most effective quad focused exercises for strengthening and developing bigger quads

  1. Barbell Back Squat

The barbell back squat is an effective workout for building squad and strength. It allows you to use heavyweights, which maximizes tension on your muscle fibers hence muscle growth.

How to Do Barbell back squat

  1. Position barbell in the squat rack near your breast
  2. Step under the bar, grasp your shoulder blades together, and rest the bar directly above the bony ridges on the bottom of your shoulders.
  3. Lift the bar out of the box, take one or two steps backward, and place your feet a little wide apart, with your toes pointing slightly outward.
  4. Sit down, keep your back straight, and thrust your knees out in the same bearing as your toes throughout each rep.
  1. Barbell Front Squat

Front squats train the squads effectively, like back squats, even when using 20% less weight. They place less comprehensive forces on your knees and lower back, making it a good quad exercise for bad knees.

How to Do Barbell Front Squat

  1. Place a barbell in a squat box at about the height of your breast bone.
  2. Grasp the bar with a shoulder-width grip and your palms facing away from you.
  3. Step near the bar so that it presses against the top of the breast, push your elbows out before it.
  4. With the bar resting on the anterior of your shoulders and held in your hands, lift it out of the rack, take one or two steps backward, and place your feet a little wide apart with your toes pointing slightly outward.
  5. Sit down and keep your back straight, elbows up and push your knees and toes out in the same direction all through. 
  6. Dumbbell Lunge

Dumbbell is one of the best quad exercises. It requires more outstanding balance and coordination which engages many preservative muscles in your entire body.

How to Make Dumbbell Lunge

  1. Stay upright with both feet about shoulder-width apart while holding a dumbbell in each hand.
  2.  Step forward with your right foot, about two to three feet. Kneel until your left knee clenches the floor with most of your weight on your front foot
  3. Invert the motion by pushing off the floor with your front foot and leaning slightly backward, allowing your legs to straighten.
  4. Barbell Lunge

Barbell lunge trains your lower body just like dumbbell lunge, but its variation is slightly more challenging to set up. Hence it allows you to lift heavier weights because you are not limited by how much you can hold in your arms.

How to Make Barbell Lunge

  1. Locate a barbell in a squat rack at about the height of your nipples.
  2. Step under the bar, pinch your scapular together, and rest the bar across your upper traps muscle.
  3. Heft the bar out of the rack, take about four steps backward so that you are clear of the frame, and position your feet apart.
  4. Step forward with your right foot. Kneel until your left knee clenches the floor with most of your weight on your front foot.
  5. Flip the motion by pushing off the floor with your right foot and leaning slightly backward, allowing your legs to straighten.
  6. Bulgarian Split Squat

Bulgarian split squat is an excellent exercise for training the squad. It trains one leg at a time; hence it helps identify and even out any strength imbalances.

How to Do Bulgarian Squat

  1.  Hold a dumbbell in each hand, stand three feet in front of a bench with your back facing the bench.
  2. With your right foot firmly fixed, place the top of your left foot on the bench behind you.
  3. Lower your butt toward the floor six to ten feet in front of you and bend at your right knee. Lower yourself until your right thigh is almost lateral with the floor.
  4. Leg Press

With leg press, you can use heavier loads than other exercises since it doesn't involve balancing the weight with your upper body. You can also do it more often without burning out because it's less draining.

How to Do Leg Press

  1. Load a leg press with plates and move the seat to its lowest place
  2. Sit in the leg press seat, and squeeze your butt down into the base of the chair.
  3. Place your feet halfway up the foot, place a little wider apart with your toes pointing slightly outside.
  4. Lower your footplate toward your chest until thighs are 12 – 18 inches from your chest while keeping your butt in the seat without spinning your back.

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  1. Machine Hack Squat

The machine hacks squat places less stress on your spine since it doesn't involve balancing the weight with your upper body. It allows you to lift heavier weight than you can with free weight workouts.

How to Do Machine Hack Squat

  1. Hack the squat machine with plates, then locate your body so that your feet are far apart on the footplate with your toes pointing slightly outside, and your shoulders and back are facing the pads.
  2. Sit down and push yourself out in the same direction as your toes while keeping your back pressed against the pad.
  3. Dumbbell Step-Up

Dumbbell is effective for both inner and outer squad workouts. It trains both portions of your thighs instantaneously.

How to do dumbbell set-up

  1. Holding a dumbbell in each hand, position your right foot on a box about knee height.
  2. Keeping your weight on your right foot, straighten your right leg
  3. Lower your foot toward the floor and return to the starting position.
  4. Goblet Squat

Goblet is as good condition to any exercises routine aimed at developing the squads. It’s easier on your back than other quad exercises since you don’t hold the weight in your hands rather than cross your shoulders.

How to Do Goblet Squat

  1. Hold a dumbbell along your chest with both hands.
  2. Position your feet a little wider apart, point your toes out to the side at about 45- degree angle.
  3. Place your back straight and push your knees and toes out in the same direction throughout each rep.
  4. Pistol Squat

The pistol squat is the major squad exercise. It improves balance, performance, coordination, and strength in every leg without the need for equipment.

How to Do Pistol Squat

  1. Stay upright with your feet apart and your toes pointing slightly outward.
  2. Lift your right foot 12-18 inches off the floor while keeping your right leg.
  3. Raise your arms straight in front of your chest.
  4. Grasp the floor with the toes on your right foot, keep your chest up, then sit down, allowing your right knee to move forward over your right foot.
  5. Banded Single- Leg Squat

The banded single leg squat is the only squad exercise that can be done anywhere, with minimal equipment. It allows you to train each leg at a time which is ideal for making sure no portion gets more extensive than the other.

How to do banded- leg squat

  1. Position your right foot on an exercise band so that it lies in the center of your leg.
  2. Bend over, grasp the loose end of the exercise band and pull it over your shoulders, holding it in place with your hands.
  3.  Move back with your left foot so that the ball of your foot is resting on the floor. Lower until your right thigh is roughly parallel with the floor.
  4. Bodyweight Squat

The bodyweight squat is the best quad exercise for beginners, people working around an injury, or those without a home gym but wants to do quad exercises at home.

How to Do Bodyweight Squat

  1. Position your feet a little wide apart and Point your toes out to the side at about a 45-degree angle.
  2. Keep your back upright and squeeze your knees and toes out in the same direction all through.

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Learn the Best Quad Focused Exercise for Bigger Quads

Want to increase your quad but don’t know where to start. These quad-focused exercises will guide you. If you follow and correctly do them, you will gain your desired quad.

They are easy to follow if you are dedicated to building bigger quads.

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Rest and Recover: 15 Best Tips to Maximize Muscle Recovery

Irrespective of some misleading reports out there, the best way for your muscle to recovery after an intensive workout session is by eating healthy food, resting, and having a good night’s sleep. A good rest allows worn-out cells to be regenerated and repair the damaged ones.

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Your general body health is essential for fast muscle recovery. Watch your lifestyle because no recovery method can replace the proper nutrition and rest.

Some bodybuilders or fitness junkies think that using some workout supplement will give them the desired lean body. Some supplements are proven to be effective, but you cannot achieve all that without considering the basics of muscle building and general fitness.

Read on to know the best muscle recovery tips for a consistent fitness and bodybuilding program. These tips cut across different categories like supplements, foods, drinks, things to avoid, and lifestyle habits.

Note: The tips in this article represent the ideas you need to implement for muscle recovery, but not all will fit in your program.

Three main factors will determine the speed and the best way to recover your muscles:

  • Your body type
  • The current level of fitness
  • Fitness goal

Some experts recommend using techniques like contrast bathing to recover muscles. It is a good way, but its effects are minute and probably relevant to you if you are an athlete.

Foods That Help in Muscle Recovery

In this category, we will look at four significant food tips to recover your muscles after a vigorous workout session.

a)     Post-Workout Protein

When you are building muscles or bodybuilding, the proteins that make up the muscle fiber get injured. So, taking post-workout proteins will give your body raw materials to repair the injured cells and regenerate more.

The recommended ratio is about 0.4 to 0.5g per 1kg of your total body weight- that will ensure your muscle recovery is optimal.

b) Pre-Workout Protein

Taking protein before workouts helps in increasing muscle protein synthesis. The exact important ratio in the post-workout protein will apply in this case, as well.

c) Balanced Diet

We have been mentioning proteins now and then, but you shouldn’t neglect other foods that your body needs. So, you need to take an overall balanced diet. You won’t have any nutrient deficiency as you build your muscles, and you won’t impair your muscle recovery ability.

A balanced diet for muscle recovery includes:

  • Get about 1.8g of protein per kilogram of your entire body weight.
  •  Minimizing or avoiding highly-processed foods.
  • Eating plenty of vegetables and fruits.
  • Taking a lot of water for better metabolism. Water is life, you know.
  • Taking recommended body-building supplements.

Just ensure you take a balanced diet with the right portions and at the right time, as advised by your nutritionist.

d) Post-Workout Carbohydrates

Carbohydrates are stored and converted into glycogen to get energy in your body. When you work out to get a lean body or gain muscles, your body gets energy from stored glycogen- a primary energy source.

If you want to quickly restore glycogen levels in your body, especially when you are performing back-to-back workouts, you need to take 1.2g per kg of your body weight every hour, focusing on carbs with GI over 70.

The best carbs with a glycemic index (GI) over 70 are sugar, potatoes, and white rice.

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Drinks That Help in Muscle Recovery

e) Tart Cherry Juice.

Taking tart cherry juice after bodybuilding exercises reduces inflammation, muscle soreness, and muscle damage. You can take about 480 milliliters daily for adequate muscle recovery.

f)  Stay hydrated

Dehydration has adverse effects on your muscles- it impairs their ability to repair the damaged cells. lack of fluids can catalyze dehydrationLack if you do your muscle building in hot and humid weather. To hydrate yourself, you need to take about 16-24 ounces of fluid for every pound you lose when working out.

Which Supplement Are Suitable for Muscle Recovery

g) Protein Powder

Taking protein powder is a perfect way to add more protein to your body. Many protein powders have a complete spectrum of amino acids. The best choices in the category are collagen powder and whey proteins.

h) Creatine Monohydrate

Creatine, one of the most studied body-building supplements, improves muscle strength if you combine it with resistance muscle-building workouts.

The supplement is also proven to help bodybuilders recover from intense workouts by preventing muscle damage and inflammation. Creatine also helps to replenish body muscles’ glycogen reserves.

Lifestyle Habits That Increases Muscle Recovery Speed

i)            Take Enough Sleep

When you sleep, you give your body muscles time to recover. If you are a bodybuilder, you need more sleep than any other person. It’s advisable to sleep about 10 hours or more per day if you are an athlete or bodybuilder.

If you don’t get enough sleep, your body muscles will not recover as they will have an inflammation effect and may not produce hormones that help muscle growth.

j)   Body Massage

If you are a bodybuilder or an athlete, you should incorporate body massage in your training to prevent muscle soreness.

Massage has a small but significant effect- it improves flexibility and reduces delayed onset soreness after muscle building workouts.

k) Water Therapy

Incorporate contrast bath therapy which involves alternating periods of very cold water and warm water.

This therapy involves random changes of temperatures that stimulate dilation and contraction of blood vessels. Also, it changes the heart rate. Contrast therapy is help to athletes by reducing muscle soreness after workouts

l)   Compression Garments.

Compression garments is a common habit among athletes- for decades. To facilitate speed muscle recovery, you need to wear the garments in 24 hours and the alternate in 12 hours for a period of 96 hours.

m)  Cryotherapy

Cryotherapy means exposing your body to extremely cold temperatures for a short time- few minutes. This technique reduces muscle tiredness, inflammation and pain after a strenuous bodybuilding workout.

Photo by Bongani Ngcobo on Unsplash

Things That Hinder Muscle Recovery

n) Tobacco

Smoking tobacco of any form affects your musculoskeletal system. The habit is associated with increased risks of muscle injury, joint disease and bore fracture. As whole, tobacco affects your muscle recovery among other things.

o) Alcohol

It impairs glycogen replenishment, and protein synthesis. Avoid it by all costs.

Let Your Muscles Recover

All the above-mentioned tips are important for your muscle recovery. The tips are not hard t follow, and even if they were hard, that all you need to rest your muscle for the next bodybuilding session. 


The Ectomorph Body Type: Workout & Diet Plan to Get Results

The Ectomorph Body Type: Why gain muscle can be hard for this body type.

We are all born with different body shapes, types, and sizes. Each is categorized using their physical build and appearance.  There are several types of body types. Today we will be covering the ectomorph body type. 

This article will cover how people with this body type can gain muscle using workouts, diet, and training.

                             Photo by CATHY PHAM on Unsplash

What is an Ectomorph?

Ectomorphs are a type of body that is skinny and slim. Their body builds consist of minor joints, tall, long limbs and thin bones. They have small muscles due to their tendency to have higher body metabolism due to many fats; they tend to burn out quickly.

Most of the people in this category struggle to gain weight.

Most of these ectomorphs are artists, basketball players, and models who hire trainers to help them gain muscles through workouts.

Ectomorph Body Type Diet

Since ectomorphs have a high metabolism, this fast metabolism makes one eat anything making him lean and not easier to gain weight. As people become older, the metabolism rate lowers, making muscles become less hence increasing in fats.

 They should eat a lot of carbohydrates like sweet potatoes, rice, oats and calories. Calories should be like 400-500 to gain muscle for skinny guys. Most of their calories should come from curbs and around 23% from the proteins they eat.

They should eat a lot of proteins due to their macronutrients. Those nutrients are components for building muscles and the body. For ectomorph muscle gain, they should practice eating every 2-4 hrs, and the food should be warm for easier digestion.

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The best diet for ectomorphs

Gaining weight for skinny guys is all about consistency. Eating the required diet eventually leads to better results. Here are some of the other diets they should practice on:

  • They should eat plenty of best vegetables like cauliflower, broccoli, squash, Brussels, asparagus, carrots,
  •  Eat many fruits, e.g. mango, oranges, apples, pears, bananas, pineapple, avocado, peaches.
  • Dairy products that are free from fat will help the ectomorph gain weight.
  •  Meat and fish from turkey, chicken, seafood
  • Snacks full of nutrients
  • Nuts and seeds like almonds, peanut, pumpkin seeds
  • Grains like rice, faro, quinoa
  • Supplements such as Natural Steriods


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Example of a five-day meal diet.

Day One

  • Breakfast-oat, almonds oil
  • Lunch-tomato, lettuce, onions
  • Dinner-sweet potatoes, Brussels
  • Snack-avocado

Day Two

  • Breakfast-apples, walnuts
  • Lunch-proteins
  • Dinner-Shrimp, quinoa
  • Snack-guacamole.

Day Three

  • Breakfast-roasted sweet potatoes
  • Lunch salad and avocado.
  • Dinner-chicken, tomatoes
  • Snack-almond butter.

Day Four

  • Breakfast-sweet potatoes, nut butter
  • Lunch-beans,broccoli.
  • Dinner-chicken, kale
  • Snack-apple juice.

Day Five

  • Breakfast-oat, strawberry, walnuts
  • Lunch beans, broccoli.
  • Dinner-turkey, mangoes, beans.
  • Snack-soy milk.

The Ectomorph Body type workout

Now we have known a proper diet for the Ectomorph body type to gain muscles and weight. Famous bodybuilders like Frank Zane, an Ectomorph, worked hard and built their physique. Let’s now look at the workout that can accompany the diet.

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Compound lifting

Compound lifting is a type of training that involves movements that strains several muscles. Lifting helps in training more muscles simultaneously; it saves time and increases loading stress.

Its ability to train muscles at once aids in strength improvement and improved workout hence easier gaining of muscles. These exercises include the following:


Squats involve movement for building the strength of the legs and the back. There are many types of squats not limited to overhead, front, back and box squats.


This exercise involves movement of the back and hamstring for Ectomorph. Deadlifting involves the use of sumo, deficit, bubbles, kettlebells, among others.

Bench Press

Bench press involves the gaining of muscles between the chest and the triceps. Examples are the use of dumbells, bench presses, kettlebells and barbells.


Push-ups are very excellent and convenient. They help Ectomorphs gain muscle at home without any equipment. It aids in developing chest and triceps muscles: includes wides, hand pushups, triangle pushups, handstand pushups and floor pushups.

Isolation Exercises

They are generally essentially used for developing one type of muscle. It is one way an ectomorph can work out without equipment. Isolation exercises include walking lunges, standing shoulder press, dipsy, preacher curls, walking lunges and so on.

Cardio Exercises For Ectomorphs

Cardio programs should be part of the exercises by the ectomorph body type. They don’t need to do a lot of them but little of them. They help in improving cardiovascular health and facilitate the oxygen and nutrients delivery to the blood. It also improves the functioning of the lungs and heart. A good pre-workout can always help if cardio is not the most loved part of your workout. BlackWolf is a good prework as it is loaded with scientifically backed ingredients, at clinically effective dosages. This means it’s got just the right amount of everything to guarantee you a pack-leading performance every time, you can find them here.

The number of cardio exercises is supposed to be few due to the lower percentage of twitch fibers. Practice is supposed to be 2-3 times per week.

Cardio exercises also increase appetite by helping to burn calories. This practice also improves the mental health of the ectomorphs by recovering the body to a normal state.

Weight Lifting

They have been recommending that ectomorphs lift weights 2-3 times per week. Each workout should consist of four to five joint movements. Each muscle group should get around 12 reps per workout.

Weight lifting helps in increasing the mass of the muscles and the strength of the body. It is one of the essential workout routines for ectomorphs.

Behaviours To avoid when carrying out Workouts.

Some behaviors are discouraged when you are performing workouts. Some of them may lead to poor muscle development or no change at all. Here are some of the things to avoid:

  • Avoid doing too many cardio sessions as it will affect the development of your muscle.
  • Minimize weight lifting sessions. Too many sessions for skinny guys prevents the muscles from regaining, which may lead to weight loss.
  • Ectomorph is not having enough sleep.

Ectomorph Workout is all about planning.

If you have been wondering how ectomorphs workout, you are aware now. Throughout the article, we have seen how ectomorphs can gain muscle at home with or without equipment.

To achieve your body plan, you have to choose a better diet, roll out a workout plan and be disciplined and attentive. All the rest will fall in place. The goal of transformation begins, and when done right, everything else falls in place.

Let me know in the comments below how you go with your workouts?

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What Muscles Grow The Fastest?

Bodybuilding is a discipline that demands perseverance. But, on your quest to become the world's biggest man, you may be wondering which muscle grows the fastest.

Fitness is all about planning ahead of time. I know I can't run, therefore I don't waste my time attempting to do so. Instead, I know I gain muscle in my legs and glutes and have good core strength, so I focus on improving what I currently have. But suppose you're starting from zero and want to gain muscle in the simplest ways possible – maximum outcomes with least effort. Which muscles are the simplest to strengthen and retain quickly?

The quadriceps and chest muscles grow the fastest. To be honest, most people are genetically distinct. Most people, however, discover that their quadriceps and chest muscles grow the fastest. Because these muscle groups have so many muscle fibers, they generally grow significantly quicker than the rest.

However, this topic is a little more complicated than it appears on the surface. Let's go over it in greater detail.

Fitness Is All About Genetics

The muscle that grows the fastest in most people is determined by heredity.

Some people develop their biceps the fastest, while others grow their hamstrings the fastest- it all comes down to genetics.

That's why, even if you put two people on the identical workout routine, they'll appear different and have different muscle mass.

Even if you're brand new to training, you undoubtedly have a good understanding of where your innate physical strengths lie, or don't.

7 Easiest and Fastest Muscle to Build

The largest muscles in your body will be the first to show off. It's straightforward and logical. Those who wish to know how to grow muscle quickly at home will get the same response as those who train out at the gym: do more heavy lifting. What is the appeal of heavy lifting these days? There are two types of muscles: fast-twitch muscles and slow-twitch muscles. Fast-twitch muscles of type IIb are the largest in your body and, by definition, are far more prone to growth than the other group. And in order to accomplish so, the muscles must be engaged with the appropriate weight.

Here are the muscles that usually grow the fastest: 

1. Medial Head (triceps)

The triceps account for two-thirds of your upper arm bulk. The benefit of triceps is that they normally work together, but if you want to strengthen the one between the two, try close grip bench press or bar dips. True, it's not as obvious as the other two, but it's still important.

2. Long Head (triceps)

If you want to really work on your long heads, one arm overhead cable extensions are the way to go. This is, of course, the greatest component of the arm muscle.

3. Rectus Femoris (quadriceps)

Moving on to the next muscle group in the 7 easiest and quickest to build – the quads. Rectus Femoris was chosen over Vastus Medialis because it is more noticeable and easier to construct. That's the muscle at the front of your thigh, and while the good old power leg extension may appear dull, it will help you strengthen the target muscle.

4. Pectoralis Major

Pectoralis Major, also known as the pecs, is a muscle that is significantly more visible in men than in women because it is basically your upper chest. Girls, I'm sorry, but you have other attributes. Get some push-ups in if you want to define your pecs!

5. Vastus Lateralis

Vastus Lateralis is the third easiest and fastest muscle to grow on our list. The quadriceps is the largest of the quadriceps group. It's on your thigh's side. Because bigger is always better, you can easily enlarge it. Machines in the gym might be really beneficial in this process.

6. Latissimus Dorsi

Latissimus Dorsi, of course, has a nickname: lat. The lat is one of your body's largest muscles, located in the back and extending down your spine. Pull-ups, chin-ups, lat pulldowns, and swimming are examples of workouts that increase activity. Because it has a combination of fast and slow twitch muscles, it reacts best to a medium amount of repetitions.

7. Gluteus Maximus

And the beautiful gluteus maximus completes our list of the 7 easiest and quickest muscles to grow! It was entirely inevitable that it would appear on the list. The good news is that it is constantly used, thus it is simple to accumulate (believe it or not). Females who want to know how to strengthen this muscle quickly should follow the same advice we gave to all muscle groups: lift greater weights! Also, get enough sleep (yes, that counts, too).

Factors That Affect How Fast You Can Build Muscle

The rate at which your muscles grow is determined by various factors, including:

  • Training program
  • Training status
  • Age
  • Genes
  • Diet
  • Sleep
  • Other stress

Because so many elements are at play, even if you and another individual followed the same workout program, the results could be dramatically different.

Your genes are one such factor over which you have no control. In one study, it was discovered that those who responded most favorably to resistance training (dubbed “high-responders”) gained up to four times more muscle mass than those who responded least favorably (“low-responders”) over the course of 12 weeks.

The only thing you can do is do your best with what you've got, pay attention to the aspects you can influence, such as excellent training, food, and sleep, and hope that it's enough to receive good outcomes from your efforts.

A promising element in this regard is that different types of training appear to respond differently to different persons. If you find that your present training program isn't producing the desired results, despite your best efforts in terms of food and sleep, it may be worthwhile to attempt a different training technique. Perhaps a change in training volume, frequency, or load and number of reps will result in fresh growth?

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How Long Before You See Results of Your Training?

How long will it take until you notice any gains from your workout, in terms of kilos and percentages?

Your muscles are protected by a layer of fat. The amount of fat you have will influence how long it takes for your muscle gains to be evident through it. In normal-weight people who begin lifting weights, it is common to detect muscular gain after a month or two of consistent training.