Category Archives for Health & Fitness

7 Best Bodybuilding Foods That Should Always Be In Your Kitchen

Ask anyone who’s been in the game long enough…muscle isn’t built in the gym, it’s built in the kitchen. That old saying may be a cliche, but it’s absolutely true. If you’re not eating some of the best bodybuilding foods out there, then you’re robbing yourself of gains.

Going to the gym breaks your muscles down. It tears them apart, but that’s only half the battle. The other half is when you build them back up by eating well and resting long enough. Interestingly enough, most guys actually mess up HERE rather than in the actual gym.

If you want to build that lean, shredded physique that everyone so desperately wants, you need to eat right. There’s no way around this—abs are built in the kitchen, not in the gym. Without the proper nutrition, all of that hard work you spent lifting weights will just go to waste.

So with that in mind, I have a specific “go to” list for all of my favorite muscle-building foods, and I always have every single one of these in my kitchen. With that in mind, and without further ado, here’s my seven best bodybuilding foods that should ALWAYS be in your kitchen.

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bodyweight shoulder exercises

Top 5 Bodyweight Shoulder Exercises For Cannonball Delts!

If there is any body part that just screams “alpha male”, it would have to be the shoulders. Big, broad, cannonball shoulders are the most noticeable feature of a well-defined upper body, and having them will do wonders for the looks you get from young, fertile women.

Not only that, but strong shoulders are a must for any sort of functional movement, whether it be lifting something above your head, throwing, punching, or anything else. If you want to be athletic and fit, you are going to have to have strong shoulders—period.

“How do I strengthen my shoulders?” you might be asking. Well, there are many, many exercises to do so. I personally recommend lifting weights, as they’ll offer the most resistance and thus the biggest opportunity to grow your muscles. If you want to be jacked, you have to lift weights.

But, sometimes it isn’t possible to lift weights. Maybe you don’t have enough money for a gym membership. Maybe you’re on vacation and need a quick workout to to while you’re in the hotel. Hell, maybe you just don’t want to go to the gym, because it’s thirty minutes away. Whatever the cause may be, here’s my top five bodyweight shoulder exercises.

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ostarine guide mk-2866

Ostarine: The Complete Newbie’s Guide to MK-2866

Ostarine, otherwise known as MK-2866, is one of the most popular SARM’s out there on the market—and it isn’t hard to see why. Within just a matter of a few weeks, you can experience god-like increases in strength, enhanced physical performance, and crazy euphoria.

Over the past few years, SARM’s such as ostarine, ligandrol, and cardarine have been growing in popularity. Thanks to advancements in modern science, you can now take a few drops of clear liquid every morning, and experience all of the benefits of taking illegal steroids—with none of the negative side effects.

This is the power of SARM’s: increased strength, enhanced physical performance, and fat shredding like never before. Today however, I’d like to focus on a very popular SARM known as Ostarine, or MK-2866. It’s perhaps one of the most popular SARM’s, and for good reason.

If you haven’t already read my Introduction to SARM’s, then be sure to do that. We’re going to be delving deep on the science, history, and evidence behind SARM’s, plus talking about how you can take them for yourself to experience massive gains in strength. So with that in mind, here’s the Masculine Development guide to Ostarine!

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Paleo Shopping List: 5 Essentials For Every Kitchen!

Finding a good paleo shopping list is a little tricky, especially since our modern society hasn’t quite caught up with recent health discoveries. Studies have shown time and time again that eating a nourishing, whole-food based diet is one of the best ways to maintain a healthy and active lifestyle.

We’ve all heard about the paleo diet, haven’t we? It’s been all the rage in health magazines and publications lately. It’s a diet that promises to have its practitioners eat solely what would have been available to one of our wholly nomadic and primitive forebears—with the choice of obtaining said food with Acheulean hand-axes and fire-hardened spears being strictly optional.

…and while many readers of Masculine Development may opt to hunt down their bison dinners in Cro-Magnon alpha male fashion, I for one am too busy writing this blog. So with that in mind, it’s helpful to have a handy little paleo shopping list to check off as you go out.

Keep in mind that the paleo diet isn’t for everyone, though. Hardgainers often find it very difficult to bulk up without bodybuilding staples such as whole grains and other processed foods, but even so, everyone can benefit from having a few of these paleo shopping list essentials in their kitchen. So here goes.

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ligandrol lgd 4033

Ligandrol: The Complete Newbie’s Guide to LGD-4033

If you’ve been browsing fitness forums and bodybuilding websites over the past few years, you’ve probably noticed an interesting phenomenon. More and more people have been discussing these revolutionary new chemicals called “SARMs,” but a lot of attention has been on Ligandrol specifically.

Ligandrol, also known as LGD-4033, is currently one of the strongest selective androgen receptor modulators (SARMs) on the market. Valued by fitness models, physique competitors, and bodybuilders alike, it’s extremely well known for its ability to create a cut, dry, and lean, shredded physique.

First off, though—what are SARMs? Most people aren’t aware of the benefits of SARMs, because they’ve been completely ignored by mainstream bodybuilding. Steroids get all of the attention, but funny enough SARMs can actually be almost as effective as steroids. What’s better though, is they have ZERO of the nasty side effects that steroids do.

In this article, I’m going to present a complete beginner’s guide to Ligandrol, otherwise known as LGD-4033. It comes in a convenient little dropper, you don’t have to inject it like you do with steroids, and it can create a mean, lean, shredded physique within just a matter of a few months.

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How long does it take to build muscle

How Long Does it Take to Build Muscle?

So how long does it take to build muscle? Well, I remember back when I first started working out. I was maybe 15 or 16 years old, and I’d heard that girls liked guys with some muscle. So, being the testosterone-filled highschool student that I was, I decided to get a membership to my local gym.

I sat down with a personal trainer, and he opened up some program meant to forecast my results. It was supposed to show me what I’d look like after six months on his “program,” and holy shit was I impressed. According to his math, I could literally look like the fucking hulk after just six months.

No, that isn’t an exaggeration. I was 5’6″ and weighed about 115 pounds. By his estimate, I would somehow turn into a 6’3″ behemoth weighing 235 pounds within six months. Needless to say, he sold me on some ripoff program that cost $299 (if I remember correctly), and I walked away happy.

Turns out that building muscle is a hell of a lot harder than that, because six months later, I realized I’d been scammed. I literally hadn’t put on a single pound. I didn’t look any different, I didn’t feel any different, and I wasn’t any stronger. So if you want to avoid this hellish six months of wasted work, I suggest you read on.

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ligandrol lgd-4033

The Ultimate Guide to SARMs: A Safe Alternative to Steroids?

If you’ve been lurking around bodybuilding forums over the past few years, you’ve no doubt seen the emergence of a new form of chemical enhancement. SARMs, otherwise known as selective androgen receptor modulators, are quickly becoming one of the most popular alternatives to steroids.

…but still, many questions remain. What are SARMs? What kind of results do they give you? Are SARMs legal? What’s a SARMs stack? And perhaps most importantly, what are the potential side effects of taking SARMs? The average lifter knows almost nothing about these compounds.

When taken wisely, SARMs like ligandrol, cardarine, and ostarine can have incredible benefits. You will gain incredible strength, put on tons of muscle, and even keep most of it afterwards. The best part though, is that SARMs have almost none of the side effects that steroids tend to have.

With this in mind, I’ve compiled a definitive, ultimate guide on selective androgen receptor modulators (SARMs). My goal is to cover everything you need to know about SARMs, so that by the end of this post, you’ll be rushing to buy some and put on some of that sweet, sweet muscle mass.

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3 Exercises to Build Up a Killer Chest in Just 4 Weeks

For those who are naturally inclined towards fitness and building muscle, going to the gym and lifting, pressing, and squatting comes almost instinctively. Sure, nobody is born having exact prior knowledge in the matters of the body—it takes patience, dedication, and perseverance to truly achieve the potential of our bodies.

…but this being said, while it certainly does take a long time to get a shredded physique, there are a ton of shortcuts you can take along the way to make things easier on yourself. There’s supplements you can take, routines you can do, and even specific muscle groups you can focus on to quickly gain the appearance of being jacked.

One of which groups is the chest muscles. I’ve always had naturally large pectoral muscles from a young age, and even when I was a skinny little beanpole (at least in my view) people would complement me on them. Now that I’ve spent time building them up however, I frequently get girls rubbing them and squeezing them at parties (no joke).

The first thing that people associate with a “strong man” are the chest muscles. This association has been practically ingrained into our collective consciousness due to popular culture and celebrities like Arnold Schwarzenegger and Ronnie Coleman. Surprisingly enough, while it may take years to get pecs like them, there’s still a few ways to get killer pecs in just a short time.

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what is creatine monohydrate benefits

Creatine Crash Course: The Only Guide You’ll Ever Need

In the age of the internet, anyone and everyone can give out advice on supplements—and they do. A simple google search will show that there’s dozens of other “experts” and “gurus” telling you completely bogus myths about supplements like creatine, whey protein, and testosterone boosters.

Bodybuilding isn’t just an art, though—it’s a science. Everything we do can be scientifically verified. So in times like this, where anyone and everyone with a platform is recommending something different, it’s important we turn to science when asking questions like:

  • What is creatine?
  • What type of creatine is best?
  • What are the benefits of taking creatine?
  • When do you take creatine?
  • What are the creatine side effects?

It turns out that most of these questions have been answered through extensive research, and although taking creatine won’t make you put on 50 pounds of muscle overnight, it’s certainly a very powerful supplement to add to your regimen. So with that in mind, here’s my crash course on creatine.

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5 Supplements to Gain Muscle FAST For Summer!

When it comes to making considerable gains in all muscle groups, it’s important to maintain an appropriate nutrient level—this gives workouts something to thrive on. Professional bodybuilders and mere enthusiasts alike are no strangers when it comes to accompanying their training with protein and amino acid-enriched shakes.

Of course, supplements aren’t necessarily mandatory for building muscle. Adopting a clean meal plan that contains only organic and nourishing foods is also an excellent approach if you just want a slower and more soft-core development. DefendYourHealthcare.Us is an excellent resource for  putting together a couple of dishes that are both delicious and workout-friendly.

In fact, Jon has already written about how you can bulk on a budget if you’re a college student or just broke, so don’t think that you need to purchase any supplements. Nevertheless, if going down the workout champion route is something you want to do, it’s important to choose an approach that suits your needs and goals best.

Here are the five most effective and widely-used nutritional supplements that are the best for gaining muscle fast.

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