6 REASONS WHY YOU HAD A CRAPPY WORKOUT

When you have a bad gym session, these causes could be your likely culprits..

What I mean by this is that every time you go the gym, you use the same exercise, reps, and sets over and over. This can definitely cause your workout to suck because both your mind and muscles are literally bored. Stop being lazy and challenge yourself with some new and dynamic workouts every week, which will assure that every session is a new adventure. This will keep you on your game both mentally and physically so that going through the motions is a thing of the past!.

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4 PERFECT POST-WORKOUT MEALS

After your final rep, it’s time to start on the road to recovery. Get thee to the kitchen and refuel with these six recipes..

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.
Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

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5 RULES FOR BUILDING BIGGER TRICEPS

Add these five methods into your arm routine to start swelling your tris.

If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You'll know when you have this technique down as you won't even have to wrap your fingers around the bar. You'll also realize how much more weight you can do on pressdowns. And greater overload equals—you've got it—more triceps growth.

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6 THINGS YOU SHOULD KNOW ABOUT CREATINE

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

Make it part of your morning routine, pre-workout ritual, or take it with a post-workout shake. In the end, the best time to consume creatine is whenever you’ll remember to. “Ideally you’d take it an hour or so before you workout … but consistency and frequency is most important,” she says. “Many people won’t see results because they it inaccurately.”

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5 Easy Ways to Start Building Bigger Biceps

Arm yourself with these top techniques to build biceps that have height, width and detail.

Want bigger, better biceps? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F, we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds. By incorporating these five specific strategies into your normal routine, you'll experience better overall muscle size and quality.

5 Easy Ways to Start Building Bigger Biceps ==>. 

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