I have been really dedicated to my workout program the last few months.

I am looking to add some more muscle during the winter.  My workout mainly consists of the compund lifts with a few accessory lifts.  I am working out 4 days a week (Monday, Tuesday, Thursday, and Friday) for about 50 mins.  I do 10 minutes of cardio twice a week at the end of workouts.  I train pretty heavy but still try to get a full 8 reps.  Sometimes, when I add more weight I will lower the reps to 5 or 6 and then build back up to 8-10 reps.  It defintely is a good combop between strength and size.

Here is a look at my split

• Monday: Chest, Triceps
• Tuesday: Legs
• Thursday:  Back
• Friday: Shoulders, Biceps

The big 4 exercises I do are Squats, Bench Press, Deadlift, and Overhead Press.  This are the first exercises each day and are done for 4 working sets 8 reps.  I do about 5-6 other exercises per day for 3 sets and 8-12 reps.

My calorie intake is around 4200 calories.  I haven’t been able to weight myself in weeks because the scale is broken.

I will post more info on my program later.

Dumbbells versus barbells. This is a battle with a clear line drawn in the sand. Proponents on each side have strong beliefs about why their weapon of choice is the best. If you listen to one side long enough they might just convince you that they are right, until you hear the arguments from the other side. When it really comes down to it, the truth of the matter is that both sides are right. A balanced bodybuilding program should incorporate both barbells and dumbbells, because each have their benefits, and their flaws.

Dumbbells may be descendents of the ancient training tool, the Indian club. The barbell is a more recent development, although the use of a bar to carry objects suspended from both ends has been cited in ancient literature. So, the actual origin of each is blurred slightly by the acceptance of various predecessors. Regardless of when each type of training tool began, they both have enjoyed success in spurts. At first they were the only options for weight trainers, then machines, bands, balls, and other equipment came in to replace them, however, they have both enjoyed a come back in recent years.

Barbells require two hands and a balanced grip. Barbell exercises can utilize more weight due to the two handed grip and leverage advantage of pulling the strong side in to help the weak side. More weight means more strength and size gains. It is also argued that a person can handle more with a barbell than they could combined between two dumbbells. This is because the bar acts as a lever between the two sides and the strong side can “pull” the weak side along. For this same fact, however, some exercises work to make the strong side stronger and the weak side never closes the gap.

Dumbbells are used by one hand and require the use of the supporting muscles to stabilize the weight. The fact that the weights are held separately requires each side to work equally. Dumbbells work great for equalizing strength on both sides. Exercises that can be done with barbells can also be done with dumbbells, with the added benefit of pulling in the assistance muscles. The balance and stabilization required when doing dumbbell exercises cause twice as many muscles to be called into play when performing the exercises. Dumbbells allow you to move your hands through a natural range of motion during exercises, reducing wrist, elbow and shoulder strain, as well.

So, it doesn’t matter which side of the line you find yourself on, dumbbells or barbells. Both pieces of equipment should be a part of your training arsenal. A combination of barbell and dumbbell training will help you develop a balanced physique and work all those small stabilizing muscles, at the same time. You don’t have to draw a line in the sand, instead put them both to work for you.

Forget all those ads for home gyms like Bowflex and other machine oriented gyms. If you want to build muscle and pack on mass then you are going to have to do it for free weights. Creating a home gym is actually fairly simple.

Advantages of home gyms

• Freedom to workout whenever – this is probably the main reason to get a home gym. You can workout whenever you want!
• Save time and money – no more wasting time driving to and from the gym. Save money on gas and gym fees.
• Privacy – Some people are timid and do not want people looking at them while they are doing exercises.
• Play your own music – Tired of that gym music. Now you can blast your own music as much as you like.
• No more excuses – there should be no more excuses not being able to go workout, your gym is in the next room.

Disadvantages

• Lack of equipment – Obviously there will not be as much strength training and cardio equipment like a commercial gym.
• No social interaction – some people enjoy going to the gym and working out with friends and socializing with other members.
• Initial cost of all the home gym equipment.

Equipment needed for a home gym

• Power Rack (Squat Rack) – A power rack is the most useful piece of equipment for your home gym. It allows you to safely do exercises like squats, and bench presses without the need of a spotter. Different power racks have different options to them. Some provide dips bars to the side, pull-up handles, and different pin locations. You can find these at all major fitness equipment stores and they usually start at $500 to $700.
• Olympic Weight Set – Of course you are going to need a set of weights. Make sure you get an Olympic weight bar that weighs 45 pounds. These can hold weights over 700 lbs. Most of these sets come with a bar with 300 pounds of weights for $300 to $700. You can then buy additional weights you need to lift more.
• Adjustable Bench – This bench needs to be adjustable for incline, decline, and flat bench presses. It does not need to come with a place to put a bar as you will be using the power rack to hold the weight. These usually sell for around $500 to $600.
• Chalk / Gloves / Weightlifting Straps – When doing lifts like deadlift you might want to invest in some chalk. This helps your grip better than tremendously. You might also want gloves, so you do not tear up your hands. Weightlifting straps are not necessary but are helpful when you are doing deadlift or rows and your grip keeps failing you.

Gym location and preparation

Before you buy the equipment, it goes without saying, that make sure you have enough space for your home gym. Look for:

• A flat area which you have space for the power rack, are in front to do exercises like deadlift.
• A high enough ceiling so you can raise a bar above your head to exercises like overhead press.

When doing lifts like deadlift, cleans, and other exercises where you drop the weight, it creates a good amount of noise an vibration on the floor. Many equipment stores sell good flooring for the use for your weight sets. You can also create your own flooring using rubber mats like you see in commercial gyms.

Where to purchase equipment?

• Online fitness stores -there are several stores including amazon.com that sell fitness equipment. Just search for weightlifting equipment in your browser and you will see several stores that sell the equipment.
• Auction Sites – Sites like Ebay and Cragslist are a good place that you might be able to find used or lower priced equipment.

What exercises can I do with the power rack and my home gym?

You can the best core exercises needed to build muscle.
Exercises like Deadlift, Squats, Rows, Bench Press, Pullups, Dips, Shoulder Press, Incline/Delcine Press, Stiff Legged Deadlift, Curls, Skull Crushers, and the list goes on…

Dumbbells are often the forgotten tool in bodybuilding. With the advent of machines, the popularity of dumbbells declined. The problem with that is the reduction in stabilizing muscle involvement. The muscles that stabilize the joints during a free weight lift are often taken out of the exercise during a machine exercise.

When training to build muscle many of the exercises are the same whether you use barbells, dumbbells, kettle bells, machines, or any other equipment. When developing the chest and shoulders you need to use pressing motions. The back requires lots of pulling motions from different angles. The arms can really be developed using dumbbells. Many people forget about the potential for some great leg work using dumbbells, as well.

Since they are often forgotten, let’s start with the legs. Squatting with dumbbells adds an extra degree of comfort because the weights can be held in a position that fits your body. The weights can be held at the shoulders, in tight to the chest, or hanging down at the sides. The position of the weights also allows for a more natural body position during the lift. Avoid the temptation to lean forward or look down because it can cause back injury just as it does in regular squats. Stiff-legged dead lifts are also a great leg exercise with the dumbbells. Heel raises can be done for the calves. One of the best all around leg shaping exercises is the lunge and dumbbells are ideal for performing this exercise.

Moving up the body to the abdominals and obliques, dumbbells can be used to sculpt this area, as well. Crunches with dumbbells for resistance are great for a change up. The resistance lowers the number of repetitions needed to get a great pump. Side bends holding one dumbbell or twists with the dumbbells out in front are also great for the obliques. Good mornings with the weights held in front are a great way to work the lower back area. These are done in a bowing motion, as if greeting someone good morning.

Moving farther up still, to the chest, we find many more dumbbell exercises. Dumbbell bench presses call a lot more support muscles into play than the regular bench press. It also allows for more involvement from the inner attachment. These can be done from the flat, incline, or decline positions. Dumbbell flys, again from any of the angles, are great for overall chest development. Dumbbell pullovers, done from a lying position, will bring all the attachments into play.

Now, the shoulders are another area that dumbbells are commonly used for. Dumbbell overhead presses really hit the meat of the shoulder. Dumbbell lateral raises done standing, or bent over for the rear deltoids, are great for shaping and sculpting. Using dumbbells for upright rowing motions can take some of the stress of the wrists and make the exercise more effective. Shrugging exercises with the dumbbells will place the shoulder in a more natural alignment and may reduce some of the stress on the rotator cuff muscles.

Okay, finally we are at the back. The king of back exercises would have to be the deadlift. And, the deadlift can be performed with dumbbells. Mind you, the weight may be reduced, but the strict form that can be adhered to with dumbbells can make this exercise tough. The weight can be held closer to the body and a straighter back can be accomplished with dumbbells. Bent over one-arm rowing can be done with dumbbells also, to help develop the sweep of the lats. Two arm rowing, from a bent-over position or lying face down on a high bench, is great for developing the thickness and lines of the upper back.

When planning your training routine don’t forget the value of dumbbells. They really call the supporting muscles into play and allow for a great range of motion. They can be used for bulking, as well as shaping, exercises. Most exercises can be adapted to dumbbells. So don’t be a dumbbell, use dumbbells in your training.

Green tea has received a lot of press lately. It has moved from the fields of the Far East to the world market. It has been used for medicinal purposes for thousands of years. The Western culture has begun to recognize many of these herbal remedies and their value in medicine. Due to the late stage involvement of the scientific world, research is behind on these remedies. However, real world (anecdotal) evidence supports many of the claims of these herbal treatments.

Green tea has enjoyed a recent surge in popularity due to some of the claims about its health benefits. Many of the health claims are based on historical claims and anecdotal uses. Some others have some scientific backing. Unfortunately, since research on herbal medicine has been lagging behind there may not be as many studies to verify the claims. The promising fact is that green tea has not shown any major side effects from its use, even over the long term.

Green tea has been shown to have the following health benefits:

• Anti-cancer benefits: The antioxidant epigallocatechin gallate (EGCG) has been shown to help prevent a range of cancers.
• Increasing metabolic rate: Green tea contains caffeine and catechin polyphenols that help increase thermogenesis. It may also help with fat oxidation, which will help reduce body fat stores, as well as, increasing endurance.
• Increasing insulin sensitivity: Green tea has been shown to increase the body’s own affinity for insulin, especially in those who may have a slight insensitivity developing. This may also lead to a reduction in the chance of developing diabetes.
• Increased mental acuity and focus: A combination of factors may help increase the ability to focus and cut down on age related degenerative diseases that affect the neurological system.

Green tea has been used for combating many conditions and preventing many others. The following list shows some of the current uses for green tea.

Those uses with no, or little, scientific research yet:

• Preventing Alzheimer’s and Parkinson’s
• Treatment for cancer
• Treating multiple sclerosis
• Reducing LDL and increasing HDL

Those with scientific backing (or solid real world backing):

• As a diet aid, to increase metabolism
• Improving cardiovascular health
• Improving insulin sensitivity
• Reducing free radical damage
• Increasing mental acuity and focus

Whether enjoyed as a tea or taken in capsule form, green tea has some very promising health promoting benefits. The research continues on this herbal compound and more studies are being conducted every day. The results of the previous studies show that this is a good supplement for promoting overall health, as are many teas. It may or may not have all the benefits made by marketing claims, but it does promise to be a valuable tool in overall health. The caffeine content helps increase energy without some of the negative effects associated with coffee. Green tea has no side effects, outside those associated with caffeine, and the potential benefits are numerous. Can you afford not to give it a try?

ZMA is an all natural supplement that was developed by Victor Conte, in California. He trademarked the name of this patent pending product under the company SNAC, Inc. The company has made claims that it increases testosterone and insulin-like growth factor (IGF-1) leading to strength and muscle gains. Of course, many supplements make these types of claims.

ZMA contains Zinc Monomethionine Aspartate, Magnesium Aspartate, and vitamin B-6. The usual amount of each mineral is 20 to 30 mg of Zinc, 400 to 500 mg of Magnesium, and approximately 10 mg of vitamin B-6. There are some clinical trials that have proven the claim that zinc and magnesium can help increase testosterone and IGF-1. Some opponents of these claims state that the trials did not get baseline zinc and magnesium levels so they cannot be sure that the individuals were not deficient to start. This could lead to an increase due to a deficiency not due to extra nutrients in the body.

One of those studies took place at Western Washington University. Lorrie Brilla, PhD, conducted a study using NCAA football players to see the effects of ZMA on well-trained athletes. The study took place in 1999. A group of players were given ZMA nightly for eight weeks during spring training. Another group was given a placebo. The ZMA group gained strength at a faster rate than the placebo group, based on pre- and post-study leg strength measurements. The more remarkable results had to do with testosterone and IGF-1 levels. The ZMA group had elevated levels of both hormones while the placebo group had lower levels. These results were in well-trained athletes, which is a promising fact for bodybuilders.

Another benefit of ZMA use is better sleep. It is recommended that the supplement be taken 30 to 60 minutes before bed. It has been reported that ZMA users have an easier time falling asleep and achieve a deeper sleep. This is beneficial to the bodybuilder because it is during sleep that much of the body’s repairing takes place. It has also been shown that getting at least eight hours of quality sleep helps keep growth hormone levels elevated, as opposed to those getting less. And, lack of sleep can adversely affect both testosterone and growth hormone levels.

Most Americans get enough zinc and vitamin B-6, but many are deficient in magnesium. Hard-working athletes may lose many minerals and vitamins through sweat and the breakdown and repair of muscles. This deficiency may be the cause of the drop in testosterone and IGF-1 seen in the placebo group from the Western Washington University study. It may also answer the question of how ZMA works.

The formula for increasing hormones requires very specific dosing. It makes it difficult to use a multi-vitamin, or even separate vitamin and mineral supplements. ZMA combines the minerals and vitamin B-6 in the exact ratio designed to optimize testosterone and IGF-1 levels. This supplement should be taken on an empty stomach, at least 2 hours after the last meal and at least 30 minutes before any other supplements. It should not be taken with milk or any other dairy product because calcium blocks the absorption of zinc.

ZMA has some pretty fantastic claims, but also has some scientific data to support those claims. It has been shown to increase testosterone and IGF-1 levels, and subsequently, strength. ZMA may be the next creatine. It has some solid real world evidence, along with solid scientific backing, to substantiate its claims. It may not replace anabolic steroids, but it does seem to be a solid natural supplement that may support the bodybuilder in his quest for increased testosterone levels.

So what are some of the best foods to build muscle and lose weight? When looking to build muscle a good ratio of carbs to protein to fat would be around 40% 40% 20%. Remember these are quality fats and complex carbohydrates.

The most important building blocks for building muscles is protein. Protein is used to repair the damage done by resistance or weight training. So to build muscle you need protein. See some of the top choices for protein below.

Top protein choices

• Chicken Breast
• Turkey Breast
• Tuna
• Cottage Cheese
• Egg Whites
  Salmon
• Lean Beef
• Whey Protein

Carbohydrates are what give the body energy and fuel to workout. See some of the complex carbohydrates below:

Top Carb Choices

• Brown Rice
• Baked Potatoes
• Whole Wheat Pasta
• Sweet Potatoes
• Bagels
• Oatmeal
• Fat Free Yogurt
• Beans

Veggies

• Broccoli
• Green Beans
• Cauliflower
• Asparagus
• Peas
• Carrots
• Spinach

When you think of building muscle or being fit you tend to think that you should avoid fat altogether. This is not true. Fats are a necessary component to sustain the metabolic functions of humans. See some of the top carb choices below.

Top Fat Choices

• Avocado
• Olive Oil
• Natural Peanut Butter
• Nuts
• Flax Seed Oil
• Fish Oil

So the next time you go to the grocery store, be sure you stock your cart full of the best foods that build muscle.

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Artificial sweeteners can be found in tons of drinks, candies, and desserts. Foods that are labeled “Sugar-free” are common places where these sweeteners might be found. They are also often put in foods that are naturally sweet, after the sugar has been removed. Artificial sweeteners have had a rocky history. They have been touted as the greatest thing since sliced bread and also as health hazards.

Artificial sweeteners are low, or no-calorie additives that give foods and drinks a sweet flavor. They are used for a lot of sugar-free and diet drinks and foods. Sugar can be removed or left out and the food can retain its sweet taste. There are many artificial sweeteners that have come on the market. Some have remained while others have earned FDA bans. The most common artificial sweeteners are aspartame (NutraSweet), saccharin, and sucralose (Splenda.)

Saccharin, which was one of the first artificial sweeteners on the market (1958), was criticized for a bitter after taste. Aspartame, which came on the market in 1981, was later criticized for causing brain tumors in lab rats. Sucralose came on the market in 1998, and although it has not been attacked for health or taste reasons, it was the center of controversy over advertising claims.