10 Healthy tips on how to gain weight fast for women

Contrary to what the media might want you to believe, not every women wants to be a skinny size zero. Some, and they aren’t even bodybuilders, want to gain muscle, build strength and look anything but a skinny waif-like supermodel. Muscles and six-packs are the new, hottest fashion accessory! However, so much of the fitness […]

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4 Awesome Pull up bar exercises you can do easily

Pull up bars allow you to safely suspend your bodyweight above the ground and perform variations of pull-ups and chin-ups plus a host of effective ab exercises too. Of course, doing any bodyweight exercise like pull ups means you need a reasonable level of strength as you have to lift your entire body during each […]

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13 Frequently Asked Bodybuilding Questions from Beginners

Starting out on a bodybuilding program can be confusing as there is so much conflicting information around. Rather than waste lots of time looking for answers, here are some definitive answers to 13 of the most common questions we are asked… What should I do first? Gain weight or lose fat? It’s generally better to […]

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What body fat percentage do you need for a six-pack?

For many exercisers and bodybuilders the world over, the biggest, most important fitness goal is having a six-pack. Lots of people spend lots of time working their abs, doing fat-burning cardio and dieting hard just to be able to show off a lean, well-developed, sculpted six-pack. A six-pack is when body fat levels are sufficiently […]

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5 tasty protein shake recipes for women

Protein is essential for building muscle. Protein provides amino acids which are essentially the building blocks of your body. When you eat protein, e.g. chicken, your body breaks it down into amino acids which are then rearranged to repair and build your muscles so you recover effectively from your workouts. No protein means little or […]

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How long does it take to build muscle?

Anybody who starts a workout routine wants to know one thing; how soon will they see the results they want? Not that there is anything wrong with a question like this but it can be very hard to answer. The rate at which you build muscle is dependent on several factors… Gender – men naturally […]

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Whey protein side effects – is too much protein bad?

Protein is all but essential for building muscle. Typically you need around 2.2 grams per kilo of bodyweight which works out to be around one gram per pound. Therefore, if you weigh 170-lbs (77.2kg) you need 170-grams. Protein is present in a variety of foods including eggs, meat, fish, dairy and soya but many bodybuilders […]

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8 Effective Sit-up bench Exercises

The fitness and exercise industry loves buzzwords and one of the more recent ones to come to the fore is core stability. Where exercisers used to do abs work, they now do core work instead. Your core is the collective term used to describe the muscles of your midsection, specifically your obliques, erector spinae, pelvic […]

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Should You Take Protein Shake Before or After a Workout?

One of the most commonly used sports supplements is protein shakes. Protein shakes are generally made from whey protein which is a very easily digestible form of this essential nutrient. A typical protein shake contains 20 to 40-grams of protein and weighs in at around 120 to 250-calories depending on the manufacturer and how many […]

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10 Positive Bodybuilding Motivational Quotes for Beginners

Motivation is a tricky thing. Sometimes you feel like you want to knock down the doors of your gym to get in and do your workout and other times, doing the dishes or mowing the lawn is more appealing. In this post we will be looking at some positive bodybuilding motivational quotes you can use […]

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