Friday, 23 November 2012

10 Nutrition Tips to Gaining Muscle

I thought it was time to give you a few nutritional tips to gaining muscle.

1. Eat Plenty of Protein.
Proteins are the building blocks of your muscles, and if you want to gain muscle mass, you need to eat more than the muscles use.

2. Make sure it the right kind of proteins.
Your protein should come from lean sources such as lean beef, turkey, fish like salmon, chicken breasts, and fat-free or low-fat cottage cheese.

Monday, 19 November 2012

Importance of Back training, when doing chest-work

How much do you bench ?
That is often the most asked question, if you talk with friends about working out.
Men often want a big chest and women likes a man with broad shoulders and a big chest.

So, we are often training our chest, doing all kinds of exercises like the bench press, dumbbell flyes, decline- and incline bench press, because we want that big looking chest, and want to hit it from all angles.

Sunday, 18 November 2012

The Body-weight Challenge


After I had my overuse injury in my right knee, I wasn't feeling up for some heavy weight lifting, until I had a good base strength, so I came up with a small all-around circuit training, which I thought I'd share with you, and challenge you to see if you can complete it :)

It's a full body, all around circuit training, where you hit all your major muscle groups :)

The Circuit:
  • 10 Wide Grip Pull-ups
  • 10 Wide Push-ups (preferably hands and feet on chairs, so you can get a bigger Range of Motion)
  • 10 Single Leg Squats on each leg.
  • 10 Chin-ups
  • 10 Handstand Push-ups (for balance help can you use a wall)
  • 10 Jump Lunges (10 for each leg)
As you can see, you work all the major upper body muscle groups like your back, front, shoulders from all angles, triceps, biceps, as well as your lower body muscle groups like your glutes, hamstrings, and quadriceps.

So, how many times should you be able to do this circuit ?
At least 3, preferably 5 rounds.

What equipment do you need ?
  • A place to do pull-ups / chin-ups
  • 3 chairs for doing push-ups
  • Space for doing the exercises

I hope you'll like this little challenge, and let me know how well you did :)