Spinach and Cheese Omelet

Another quick, easy and healthy egg recipe. Appropriate for bulking and cutting. You will need: 2 eggs 3 tbsp fine oatmeal 1-2 tbsp diced spinach 50 gr. Parmesan cheese(or whatever else you might want, like:cheddar, kashkaval, mozzarella etc.) 3 tbsp water Optional: ham or bacon Spices: salt, black pepper The eggs, oatmeal, spinach, spices and water are mixed in a cup(the secret of a good omelet, is adding a little bit of water) The mixture...

Read More

How do proven to be ineffective supplements, actually work?

Has this ever happened to you: buy the newest supplement, use it for a month, see some results and end up pleased, but after some time you read somewhere that it's been proved that this exact supplement doesn't work? How come you got positive results from it, if it doesn't work? The fitness industry nowadays is flooded with thousands of different products, there is so much variety to choose from. We can roughly categorize most of them -  protein...

Read More

Dumbbell Incline Bench Press

The Dumbbell Incline Bench Press is a compound, pushing movement, that engages the muscles of the chest and shoulder girdle.Often used to bring up the upper chest.The exercise is among the best movements to include in a split routine focused on strength endurance and muscle mass in the chest and shoulders. Kinesiologic analysis shows that this movement is very close to the barbell incline bench press, with some significant differences. The Incline...

Read More

Effective Hypertrophy Workout Routine

Are you looking for a new routine to challenge your muscles, and want to be in the gym every day? Give this one a try. It's a hypertrophy five day split consisting of intense back to back workouts that will tear muscle fibers and force your muscles into growth! And of course there is a two day rest period. Day 1 - chest, abs Day 2 - back Day 3 - legs Day 4 - shoulders, traps, abs Day 5 - arms Day 6 - rest Day 7 - rest Day One Workout Incline...

Read More

Joe Weider. The Father Of Bodybuilding

Due to his height of 167cm(5'6'') and a weight of 52kg(114lbs) in his teens Joe was often robbed and bullied by his peers, which lead him to the though of wrestling.The wrestling coach that he asked for training, refused, because he believed the young man couldn't handle it.Then the future fitness guru got himself one axle and two wheels from a tram depot and made himself a barbell. He started from where everyone else started at the time. From...

Read More

Steamed Chicken Breast With Veggies

Chicken breast, a cutting bodybuilders best friend. I believe that it needs no further introduction, so let's get to the recipe! You will need: 800g of skinless chicken breast, cut in 4 200g pieces 150g of carrots 150 of mushrooms 1 red and 1 green pepper 60 ml (4tbsp.) of tomato paste Spices: 4 sprigs of tarragon*preferably fresh), salt. The meat is washed, dried and every piece is put onto two sheets of aluminum foil. Each piece of chicken...

Read More

Jump Rope Training Part II

A short and simple guide on the basic skills of jump rope training. You will also find information on the use of skipping rope in different workout routines and it's variations. Rope Jump Training Continued from the first part. Jump Rope Variations They differ mainly in the intensity, i.e. number revolutions per minute. For example jumping with 200 rpm is considered an anaerobic cardio activity that increases heart rate to 85-95% of the maximum. Low-intensity...

Read More

Jump Rope Training

Have you ever wondered why so few people in the gym choose to rope jump instead of the boring treadmill? The reason isn't that the machines are more effective, the actual reason lies in the reluctance of the trainees to learn the proper rope jumping technique. Well, according to some medical studies, it appears that in addition to fat loss, rope jumping also brings some important benefits in the long run. Jumping rope improves the function of...

Read More

Dangers of Prolonged Cardio

Repeatedly called into question, and as old as the world, the low intensity steady state(LISS) cardio done for long periods of time is a constant subject of controversy.Today we I will try to systematize the issues around it in an article, without claiming to be able to cover everything on the topic. Benefits of cardio training The widely known benefits from cardiovascular exercise. Cardio reduces the percentage of body fat and helps in the fight...

Read More

Salt.Different Types and Benefits

Most people do not differentiate between potassium and sodium salt.Many don't even wonder what salt actually is.They only know that it gives a tangy flavor to food, making it more palatable, which often results in the use of too much salt and that can make it unhealthy. Apart from being a flavor enhancer in the food industry, salt is also used for conservation of fish and meats. In the science of food and nutrition the taste "salty" is considered...

Read More

Dragon Flag

Contraindications: Improper performance can lead to injuries.Do your research before trying this exercise. Attempting this movement without the required physical ability can lead to injuries.Make sure you've got enough core stability ( Plank - 75 sec., Side plank 55 sec. ) and also you should be able to easily perform reverse crunches. This exercise requires tension through the whole body, which can lead to cramps.Make sure you're getting your...

Read More

Cottage Cheese Egg White Omelette

Cottage cheese and egg whites, when those two are in the same recipe you already know that it's going to be protein, protein and of course more protein. This recipe as I'm sure you already guessed is high in protein, low in carbohydrates and fats, which also makes it low in calories. It's great for cutting and overall dieting. You will need: 7 egg whites 1 egg 100g fat-free cottage cheese 1/3 bunch of parsley 1/2 medium sized tomato How...

Read More

Barbell Bench Press

The Barbell Bench Press is a compound exercise. This movement is one of the best exercises for developing strength, strength endurance and mass in the chest muscles, due to the fact that when we are performing the exercise, the bar is precisely over our chest. This, however, does not make it the best exercise for developing the chest muscles as many people might claim. In this article we'll go over what we should do, what we shouldn't do and...

Read More

Frank Zane

Frank Zane was born on June 28, 1942 in Kingston, Pennsylvania. Over the years he built a reputation in the professional bodybuilding scene as a three-time "Mr. Olympia".Known by his nickname "the chemist " he also happens to have gotten a Bachelor's in that field.He also says: "Before I used to use a lot of supplements and tons of amino acids. I still do. But back then it was considered highly unusual, so people gave me that nickname." Zane is...

Read More

The Training Plateau.How to get out and avoid.

You will be hard pressed to find an active athlete who hasn't been in a plateau. The possible causes for this "wall" often reside in our diet and/or recovery. You can't hope to gain muscle and develop a strong body without giving that body the required nutrients and enough recovery time. How to avoid a plateau ? To develop your musculature, get stronger and get your muscles bigger you need to have three things; Good nutrition; Recovery time; A...

Read More