Free Weights Or Weight Training Machines - Which Is Better For Building Big, Muscular Arms?

I'm often asked whether machines or free weights are better for building big, muscular arms. Well, as the "Master Gunslinger," I can only respond on the basis of 20-plus years of arm-building experience. And based on that experience, there's no question that free weights are best for building big, muscular arms - especially if you're a beginning bodybuilder.

Now, I can already here the "Bowflex" crowd crying foul, but if you really want to build the muscle density, strength and symmetry that it takes to have Truly Awesome Arms(TM), you simply can't get there without using free weights. Ever since weight training machines came on the scene, there's been a tendency among beginning bodybuilders to believe that those stretchy cables and shiny handles must be better than clunky old dumbbells for building impressive arms.

This belief comes partly from slick advertising and partly from inexperience. But the bottom line is that, although arm training machines are very useful for adding shape to your biceps, triceps and forearms, these machines are not particularly efficient for building muscle mass or power. Indeed when it comes to adding size and strength to your arms, free weights are clearly better than machines for the following reasons.

First, have you ever noticed that no matter what exercise you may use for comparison, whether its preacher curls, triceps extensions or parallel bar dips, you can always work with more weight on a machine than you can when using free weights? The reason for this discrepancy is simple - the machine assists you in completing these exercises in a way that free weights do not!

When you train your arms with free weights, your biceps, triceps and forearms must provide all of the power required to complete the exercise motion. Your arms must provide the strength required to overcome gravity, balance the weight and force it to curl upward or extend outward. Unlike the machines, free weights don't have any cables, strings, bolts or shiny handles to ease you through your biceps curls or triceps extensions.

Second, while free weights allow you to control the resistance angle and range of motion during a given exercise, machines provide no such freedom of movement. For example, I've done preacher curls with a machine and with free weights and there is absolutely no comparison between these exercises in terms of resistance angle and range of motion. The free weights are far superior, whether using an EZ Curl bar or dumbbells, for building biceps mass and power with preacher curls. The same applies to doing triceps extensions with dumbbells or an EZ Curl bar versus doing them on a triceps extension machine. The free weights put much more resistance on the triceps and allow a greater range of motion to complete this exercise. This increased resistance and range of motion recruits more muscle fibers during each extension of the weight, which in turn forces the triceps to work harder and grow faster than they will with machine extensions.

Again, I'm not saying that arm training machines are completely useless when it comes to workout variety or shaping movements. Machines are also very useful for high repetition workouts or advanced training with descending sets, super sets and giant sets. But for building mass and power in your biceps, triceps and forearms in the early stages of your training, you must focus these efforts on working primarily with free weights. So when trying to decide whether to use machines or free weights in your next arm building workout, even though they don't look as fancy as those shiny machines, you're better off working with the clunky old dumbbells.

Get Flat Abs - 7 Tips to Burning Belly Fat and Getting Six Pack Abs

Everybody wants to know the secrets of how to get flat abs. But not many are willing to do the work involved. So if you thought that getting six pack abs was only about taking a magic pill that will guarantee you results then keep looking. For those who are serious read this article to learn how to do it through diet and exercise.

1) Eat clean foods. Starting with diet is always the smart way to go. Your body will need fuel for your workouts. So start eating healthy natural foods like fruits, veggies, lean meats, and nuts. These are the kinds of foods that will teach your body to burn fat and build abs fast.

2) Get more protein. For building muscle protein is needed. Don't stress over getting a gram of protein per pound of body weight. Just getting about 80% of that is perfectly fine.

3) Limit your starchy carbs. Breads, pasta, rice, and even oats all fall under this category. They are loaded with calories and complex carbs that will turn into fat if not burnt off.

The best times to have them are for breakfast because it is early in the day and after a workout because your muscles need to recovery properly.

4) Get fruits or veggies with each meal. For maximuam fat loss around your midsection get your carbs from fruits and veggies since they are low in calories. Vegetables are known to have "negative calories".

5) Drink water after each meal. Eight glasses of water each day is fine. But if you want to really help wash away your gut try drinking twelve cups to a gallon a day. If you eat 6 meals a day then get two cups with each meal.

6) Do effective ab exercises. The kinds of exercises that help your body burn belly fat and build abs include reverse crunches and crunches on an exercise ball. Regular crunches are not effective and should be replaced by one of these.

7) Compound exercises are effective too. Exercises like squats, chest presses, deadlifts, rows, and chin ups are all powerful for working your core. After a while this will really add to the depth of your six pack.

The most efficient way to get abs I believe is having 3 full body workouts a week like on Monday, Wednesday, and Friday for example. With each workout include 4-6 compound exercises and then two ab exercises at the end to hit them hard. That is how to get flat abs.

Healthy Eating - Not All Fats Are Bad, You Need Some Fats to Stay Healthy

In today's world, many people are cautioned against including too much fatty food in their eating plan. Unfortunately, just as many people consider carbs the enemy, others are under the impression all fats are bad and must be avoided at any cost. They are told they should focus on a low-fat, high-fiber diet to maximize health. Too much fat in people's diets has traditionally been saturated fat, which raises cholesterol levels and may help to promote cardiovascular disease.

This said, not all fats are bad. In fact, you need some fats to stay healthy. What are some signs you are deficient? Check out the list below to see if this could be an issue for you...

1. You Are Hungry All The Time. While carbohydrates may instantly make you feel full, they do not provide the satiety dietary fats do. When you eat a meal containing sufficient fat, you will get a "stick to your ribs" feeling, which puts the brakes on hunger.

Aim to eat 5 to 10 grams of fat at each meal to get this effect.

2. Your Hair, Skin, And Nails Are Dull. Another sign you may not be getting enough dietary fat is if your hair, skin, or nails are looking a little dull and brittle. Healthy fats nourish these cells in your body thanks to the high amount of vitamin E they contain..

If you are experiencing a high degree of hair breakage, for instance, check the fat content in your diet.

3. You Are Feeling Cold. Feel as though you are often shivering? It could be your lack of fat intake. Fats help to insulate your body and keep you feeling warm, so you will want to ensure you are getting enough of them.

Of course, if you are very lean, you will likely feel cold regardless of how much fat you consume, so note this must be taken into account as well.

4. You Are Struggling To Stay Focused. Finally, the last sign you are not taking in enough dietary fat is if you are struggling to stay focused during the day. Fats are key for enhancing brain health and memory, so if you are running deficient, you may be noticing your signs and symptoms relate to this.

Omega-3 fatty acids found in salmon and flaxseed are particularly important for overall brain health.

Check your diet. Are you getting enough healthy fats? You should be aiming to take in no less than 0.7 grams each kilogram of bodyweight as a reference point. If you are above this, you are doing just fine.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

Masturbation and Muscle Gain: Is There a Connection?

Among serious bodybuilders, there has long been a debate over whether there is any connection between masturbation and muscle gain. Even among those who rarely lift a dumbbell, there are plenty of jokes about a disproportionate muscle size on the arm with which one masturbates. But is there really a correlation between pumping the penis and developing muscles? And if so, how might this connection affect one's penis health routine?

The testosterone connection

Why should masturbation have any effect on muscle growth in men? It's all related to testosterone.

Many bodybuilders use steroids in order to boost their testosterone levels because testosterone is usually associated with greater gain in muscle. However, it should be noted that there is a great deal of disagreement over whether there is truly a cause-and-effect relationship between more testosterone and muscle gain.

Some studies have indicated that boosting the T-levels does indeed promote more massive muscle; however, other studies have shown that the difference is fairly insignificant, while others have indicated that there really is no benefit.

In other words, there is no definitive answer. And until there is, many men will work under the assumption that the studies showing a connection are correct.

The masturbation effect.

But assuming testosterone affects muscle growth doesn't answer the question of whether penis play impacts a guy's quest for a great body. Why? Because there are two trains of thought here:

- Masturbation decreases testosterone levels and has a negative impact on muscle growth.

- Masturbation increases testosterone levels and has a positive impact on muscle growth.

The abstinence argument

Those who believe that masturbation decreases testosterone think that refraining from masturbation is necessary. This theory argues that ejaculating produces an immediate decrease in testosterone levels and that men do not regain their pre-release levels for almost a week.

Again, there are some studies the results of which back up this theory. At the least, it does seem true that there is a dip in testosterone following release, although there is some debate as to how long that dip lasts.

The go-for-it argument

On the other hand, there are also some who believe that masturbation aids in building muscle. The basis for this argument is essentially a "use it or lose it" one: The more of a workout that the penis gets, the greater a man's overall sexual health. Allowing the penis to orgasm several times a week may produce some slight dips, but it makes for a healthier penis and an overall higher level of testosterone. Again, there are studies that support this view as well.

Another argument in favor of savoring one's sex organs is that the release of tension accompanying masturbation helps to relax the muscles and aid in the "downtime" between workouts during which muscles grow.

Different strokes

With no definitive answer, each man will decide what he believes where muscle and masturbation are concerned. But whether or not a man discerns a connection, it is imperative that he not sacrifice penis health in pursuit of total body health.

One way to keep the rod healthy is simply to add regular use of a quality penis health creme (health professionals recommend Man1 Man Oil) to one's routine. Working out creates sweat all over the body, and that can cause issues with the penis, including persistent odor and skin irritation. A crème that includes vitamin A is well-positioned to fight the bacteria that causes rank manhood odor. At the same time, if the crème contains a high-end emollient (think Shea butter) plus a natural hydrator (vitamin E is excellent), it can help maintain proper penis skin moisturization and ward off nasty dermatological issues. Let's face it: A ripped torso is an amazing asset, but it won't compensate for an unappealing package when the jock comes off.

All About Protein - A Beginner's Guide to Protein

Counting calories, exercising regularly, and still not seeing success?

According to Alison Gosby, PhD, paying attention to the amount of calories of protein you consume may play a crucial role in your ability to lose weight.

"Any dietary intervention that results in dilution or restriction of protein in the diet will promote overeating in the environment where food is abundant," she explains, when protein in the diet goes too low "we keep eating in an attempt to attain our target level of protein."

But why exactly is protein so important and how much do you really need to stay healthy? Let's take a step back to learn all about protein and how to get the most benefits out of your diet.

Why Protein is Important
"Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues," says experts at WebMD, and according to Donald Layman, PhD, "protein dulls hunger and can help prevent obesity, diabetes, and heart disease."

Additionally, according to George Bray, MD, "very low protein diets are clearly detrimental. You lose lean body mass."

How Much Protein Do You Need?
In the past, the RDA for protein was about 56 grams for the average adult, but new studies and experts suggest that the necessary protein intake may be much higher than that depending on your current weight and level of activity.

Highly trained athletes may need as much as.7 to 1 gram of protein per pound of body weight, or about 140 grams for a 180 pound man.

However, that's at the higher end of the scale. Men who work out 5 or more days a week for an hour or longer may only need.55 grams per pound, and if you only work out 3 to 5 days a week for 45 minutes, you may need just.45 grams per pound.

Trying to lose weight? Protein is still crucial for your results. The fewer total calories you consume throughout the day, the more protein you need to compensate for the loss, says Layman. You may need to bump up your protein intake to about.45 or.68 grams per pound in order to preserve lean muscle mass.

When's the Best Time to Consume Protein?
Some experts claim that the human body can only digest about 30 to 40 grams in a single sitting and any more than that may put stress on the kidneys, but despite the fact that a lot of research has been done on the effects of protein, not a lot has been done on the digestibility of protein - and this limit may be more fiction than fact.

However, when you consume your protein may have a significant impact on your physical performance. "At any given moment, even at rest, your body is breaking down and building protein," says Jeffry Volek, PhD, and studies have shown that 30 grams of protein can be enough to trigger protein synthesis for up to 3 hours.

Consequently, you'll need to ensure that you consume enough protein to sustain yourself throughout the day rather than simply scarfing down some chicken wings for dinner, otherwise protein synthesis will only be stimulated for that brief time during dinner rather than spread evenly throughout the day.

Including Protein In Your Diet
Now that you know all about protein and why it's important, it's the perfect time to figure out how to boost your protein intake!

Although protein can be found in a wide variety of foods, not all protein sources are equal. Animal products such as milk, eggs, meat, and fish are typically the best sources for protein as they offer the right proportions of essential amino acids that your body can't synthesize on its own.

However, if you're vegetarian, these sources of protein might not be an option, so you'll have to turn to nuts, legumes, grains, and soy in order to get the necessary amount.

Unfortunately, you'll have to consume approximately 20 to 25% more plant-based proteins in order to obtain the same amount of benefits that animal proteins have to offer, which may make it difficult to lose weight since you have to consume the extra carbs.

What About Protein Shakes?
According to Jose Antonio, Chief executive officer at the International Society of Sports Nutrition, "Most people can't make a meal immediately after post-workout, so these ready-to-drink shakes are really your best alternative."

Although research hasn't exactly proven the role of protein shakes in sports performance and muscle building, increasing your protein intake does offer a wide variety of health benefits even if it does come pre-packaged.

Vegetarian and Vegan Bodybuilding

Just because you want to take up Bodybuilding, doesn't mean that you need to eat lots of meat, or in fact, any meat. If you are a vegetarian or vegan then chances are you have taken the decision to not eat meat, fish and maybe eggs or any other animal products. Whether your choice is down to ethics or you just do not like the taste or the idea of meat and fish, do not let anyone tell you that you need to give up and eat meat in order to build your body.

Here are some of the things to consider if you are a vegetarian or vegan and have decided to take up bodybuilding.

Make sure that you are getting enough calories. If you have eaten a vegetarian or vegan diet for some time then chances are you will not have any problems eating, but you may well need to increase your calorie intake. A deficit in calories when training hard will only leave you feeling tired and drained and will cause you to breakdown any muscle that you are trying to build.

One easy way to increase your calorific intake in a safe way would be to eat small snacks spread throughout the day. Eating a banana or an apple or even a couple of whole wheat biscuits with a spoonful of peanut butter for instance and if you eat dairy, consider natural yoghurt with some fruit.

Like with all forms of exercise, you must keep your body's fluid levels up by drinking plenty of water as becoming dehydrated can not only be dangerous but also will lower your body's efficiency when using all of the nutrients that you have eaten. One fact that not a lot of people know is that a water molecule is required to break down the bond between two fat molecules.

Eating plenty of protein is also very important for bodybuilding. Some will claim that the best way to eat protein is to eat meat, but this argument is scientifically floored as gram for gram, many vegetables contain more protein than meat as many meats contain a high water content. Free range eggs are of course a great source of proteins, especially the white part called the albumin. If you do not eat eggs then whey protein is also very good, although you must make sure that the whey that you use comes from a vegetarian source.

For Vegans there are also some great alternatives to eggs and whey and these include refined protein isolates such as Soya protein, Rice protein and Hemp protein powders. All of these are very easy for the body to digest and can be mixed to make the most of all of their nutrients. Of the 3, Soya is the most complete protein powder as it contains all of the essential amino acids required by the human body. Of course, any Soya protein powder that you choose to use should ideally be from an organic source.

Ensure that the bodybuilding supplements that you use are suitable for vegetarian and/or vegan diets. Just because a supplement contains all vegetarian or vegan products doesn't mean that it is not wrapped in a gelatine capsule. Choose a bodybuilding supplement such as BodyCheck, which is suitable for Vegetarian, Vegan, Halal and Kosher diets, and has the added benefit of not only helping to increase your endurance but to help aid recovery also with a selection of natural anti-inflammatory herbal extracts.

High Protein Muscle Building Foods You Must Start Eating

If your goal is to build muscle as quickly as possible, it's going to be vital that you're getting enough high protein muscle building foods in your diet. Protein is the main macronutrient that is involved in the actual process of generating more lean muscle tissue, so if you're not getting enough, you virtually will have nothing to build that tissue out of.

Carbohydrates supply the body with plenty of energy in order to carry out the process, but without that protein in there, they really won't do much good.

A careful balance of high protein muscle building foods along with your carbohydrates will be your best bet for success, so let's quickly go over the top foods that you should be eating to meet your requirements.

Remember, when aiming to build muscle you will need about one gram of protein per day, if not a little bit more to keep up with your intense workout sessions.

Salmon

The first of the top high protein muscle building foods is salmon. Including some fish in your diet each week is not only important to help you meet your weight gain goals, but it's also going to provide you with plenty of essential fatty acids as well, which help increase the chances that you build more lean muscle rather than adding additional body fat.

Essential fatty acids will ensure that the carbohydrates that you do eat get shuttled into the muscle cells rather than going to the fat cells for storage purposes so this cannot be under-stressed.

Aim to eat salmon at least twice per week for best benefits.

Lean Red Meat

Second on the list of foods to consume as part of your diet is lean red meat. This is a good source of iron, which is going to ensure that there is proper oxygen transport to the working muscle cells while on your muscle building workout plan.

If you become iron deficient due to a lack of red meat in your plan, then you could find that you start fatiguing really quickly from each workout session that you do.

Just do be sure to choose the lowest fat cuts of meat to prevent an overly high intake of saturated fats.

Chicken Breasts

Chicken breasts are one of the most common choices for the high protein muscle building foods that you could be eating. They can be prepared so many different ways and are relatively cost effective to buy.

Most guys on muscle building diet plans will eat two to three chicken breasts per day as part of the plan so this is definitely a staple food that you want to have around.

Whole Eggs

Finally, the last of our high protein muscle building foods that you should add to your diet plan are whole eggs. While egg whites are the fat free alternative, don't be too scared of including a couple eggs in your diet regularly.

As long as you have no pre-existing health concerns with cholesterol, it's perfectly possible to have these in there and remain health.

Just limit yourself to two a day and then switch over to egg whites instead if necessary.

So there you have the top high protein muscle building foods to make sure you're eating. If you can include these with each meal and snack you eat then you should be all set to see incredibly muscle growth.