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The Barbell Bench Press It’s been called the “King of Chest Exercises”.  Millions of people do it every day. It’s in almost every fitness book and fitness magazine, and almost every gym in the world has a bench press area. In fact, the “bench press” (specifically the flat) has become so popular, that many people use it to measure the overall strength of an individual.  The common question being, “…how much do you bench?” (... or simply, "how much do you lift?").  Yet, mechanically speaking, the bench press has a couple significant problems. Is it truly the best exercise for...

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Protein, the king macronutrient when it comes to building lean muscle tissue. Everyone knows the overall importance of it; yet, so many people don’t know how much to consume, when to take it, the differences between the types of proteins, ETC. Let’s first begin with a brief overview of this ever-so important macronutrient protein.

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Beta-alanine is a non-essential amino acid. This means it CAN be made by the body; therefore, it doesn’t have to be consumed by means of food or supplements. Then why do we take Beta-alanine supplements? It has been shown that Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly. Therefore, supplementing Beta-alanine is a great idea if you are an athlete or someone wanting to prolong physical function (elderly or not) to make sure you are getting adequate/optimal amounts. So to get technical for a second… “When consumed as a dietary supplement,...

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Added sugar is the single worst ingredient in the modern diet. However, when it comes to consumption and the effects of sugar, I often hear things like: All things in moderation…. A little bit won’t hurt… It’s fuel for the brain… All justifications for consuming sugar in some amount. The question is: should sugar ever be consumed and if so, in what amount? Added Sugar Contains No Essential Nutrients Sugar contains a lot of calories, with no essential nutrients… “empty calories”. It also causes tooth decay by feeding the harmful bacteria in the mouth.Sugar is just empty and quickly digested calories...

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Building Bigger Legs! Let’s first get this statement out of the way-- if you can’t and/or don’t push yourself in the gym on leg days, it doesn’t matter WHAT workout plan you try to execute…they will not grow. Leg days are difficult. To be quite honest, they SHOULD be the most difficult of all workout days. Why? Because of the sheer amount of muscle that is found in our lower body which therefore, requires large amounts of stimulation (heavy weight, high volume, tempo variations, drop sets, etc.). To get the best results from your leg training, you need to work...

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