MADFORMUSCLE | Bodybuilding Knowledgebase

Home Muscle Workout – Build Your Own Gym

We all need somewhere to train that suits our wishes. While most people visit gyms, fitness centers and sport clubs for their muscle workouts, such commercial places are not so cost effective in the long term. In addition, there are many advantages to performing regular home muscle workouts within the luxury of your own environment. Most people pay shed loads of money to join initially and still have to cope with substantial monthly fees to maintain their memberships at gyms, fitness clubs, and the like. With a home based gymnasium it’s a one-time investment, you don’t bother with such recurrent fees.

Want To Work Those Muscles From Home?

We all want to exercise on a timeframe that fits our schedule. That doesn’t happen when you sign up to commercial fitness clubs. There’s the no-work hours, maintenance closure hours, work free holidays, and just some days the gym won’t open for some top secret reason that only they seem to know! With your own home gym, muscle workouts can be performed when you feel like. You don’t have to listen to all that music that’s forced on your ears, neither would you be prone to meeting a former colleague you ended up not liking. Setting up your own home muscle workout space is no secret but does need some planning.

home gym

Here are a few tips to get you on the right track:

Little or Large? The first thing to do is to know what you want. You’ve probably started visiting some fitness centers already so you should have an idea of equipment you’re likely to incorporate into your home muscle workouts. The point is to find an estimate cost on the prices of such equipment and make a budget based on that. Depending on your location, there’s probably a ‘build a home gym service close to you.’ Feel free to call them up for a quotation but you better be sitting down if your hiring someone to design things bespoke. Keep in mind that you’ll need a dedicated permanent workout area. This may be in the basement (if you have one) or somewhere more accessible. You might have to renovate the workout room, painting, flooring and so on.

Inspect The Workout Room: Here’s where renovation might come in. Based on your floor type, you might want to reinforce it especially when it’s made of wood. Interlocking rubber tiles are a good option as well as thick low knap carpet. Ensure there’s enough air coming into the room, and the place is well lit (exercising in a dimly lit room isn’t fun for anyone)

It’s Time To Start Moving Your Gym Equipment In: There are specialized home gym services that sell gym equipment for homes. Total Gym is one of them and there are hundreds of others including Bowflex and Nautilus. A good number of people tend to go for used and factory refurbished gym equipment for budget reasons. This isn’t a problem provided any such equipment has been inspected carefully and thoroughly before purchase. In the case of refurbished items, they should carry a manufacturer or factory warranty. For used items, craft out some form of guarantee with the seller as to the quality of the equipment being sold. It’s advisable to stay clear of commercially used workout equipment since this are more prone to wear and tear, improper use and may require little fixes here and there, putting additional hidden costs on the purchase price. A number of internet sites like eBay, and Craigslist support listings for gym equipment new and used. You may also source your equipment from newspaper ads, or by looking out for a competitive supplier close to you. Therefore, it’s time to consider what home muscle workout equipment you will need for your entire workout sessions in your home gym.

Free Weights and Pulley Cable Equipment

Olympic Style Bar – Straight

Dumbbells – preloaded ones or those designed to have free weights attached.

Squat rack

Weight Storage rack

Bench Press Bench

Padded Bench

Of course, depending on the specific home muscle workouts you plan to have, exact requirements tend to vary from one person to another. A real low budget plan for your home muscle workout gym is to invest some time and little money to build your own racks, benches, and wall-mounted equipment. Truly you’ll probably need more than some time and quite an experience dealing with welding equipment but it’s worth the savings and you will feel that sense of true ownership and pride once it’s done with. After sketching basic designs and getting dimensions of workout equipment in your local gym, enroll for an education class in basic arc welding. With your newly acquired skills, you can lend their welding machine and material to create your own squat racks, weight storage rack, decline-incline bench, a wall-mounted lat machine and any other equipment you’d like to try your hands at. To test out this real low-budget idea, you need to purchase some steel pipes, heavy plywood and some angle iron. It takes little money to purchase these items. What’s more essential is the time and of course your ability to translate what you learnt in class.

When It’s All Finished – It’s Amazing!

Either path you decide to go down – Pre owned, Brand new or Do It Yourself, nothing beats the feeling of training on your own terms, in your own time, being able to enjoy the ultimate Home Muscle Workout at your leisure. Good luck!

Health & Fitness Apps

Fit Radio App

Published by: MadforMuscle

FitRadio App This Fit Radio app is a workout music app that is available on Android and iOS platforms. What I really love about this app is that it has music of all genres and you’ll definitely find something you love listening to. I found out that it really helps with my cardio workouts because the beats are very fast and up tempo, so it keeps me going and my heart pumping. When it comes to cardio, I have to be listening to something; otherwise, I get really sidetracked because I can hear myself breathing a lot. I would recommend the Fit Radio app if you are someone who has a hard time with cardio. The downside is that it uses up a lot of battery as well as data, so if you don’t have unlimited data or if you have limited data and then it comes down to 2G or something like that, I don’t recommend using this too often unless maybe you can connect to a Wi-Fi somewhere. Therefore, if you are working out in your house and are able to connect to a Wi-Fi, it’s going to be an awesome app for you.

Arms

Building Forearms Special: Brutal Exercises For Incredible Results

Published by: MadforMuscle

It’s a strange Bodybuilding irony that building Forearms remains such a low priority for most people, even though large and strong Forearms are a universally admired feature. I believe that the reason for this comes down to peoples lack of understanding around the best exercises for Building forearms and a general lack of specific training. You certainly cannot expect them to grow into the hulking mass of muscle that you desire simply by relying on incidental stimulation whilst training Back. Although that is exactly what most people do!

Indeed, Forearms must be one of the most undertrained muscle groups of all. Yet, When you are fixed on making a fantastic first impression either in compeition or just going about your business, Building Forearms is a vital key to adding the finishing touches to a well trained Body. It’s never too late to start, so you would be well advised to start focussing on building Forearms using the 3 killer effective exercises detailed here in this article. Most Fitness enthusiasts never really comprehend the importance of building Forearms, preferring instead to focus on Biceps and Triceps. But if you wish to build Arms properly, you need to get serious about focusing on Forearms baby!

A Fully developed set of Forearms screams power. The type that look like they have been constructed from Steel crisscrossed with veins like hosepipes and busting with tensile strength. This article will share with you a Trio of brutally effective exercises to achieve just that.

Why Should I Bother Building Forearms Anyway?

Tensile grip strength is employed during all pulling movements. These include Dumbbell and Barbell Rows, Lat Pulldowns and Chin Ups. In all of these exercises grip strength is usually always the first thing that fails you. If your grip goes first then you are going to unable to build Shoulders or Back to anything near their full capacity . By building Forearms you will consequently experience far greater muscular development in your Traps and Back as well as increased all round grip strength.

What’s Stopping You Building Forearms To Be Proud Of?

The initial thing you need to do is learn how to build Forearms in the best way possible. The majority of Bodybuilders rarely train them at all, and the few people that do tend to, implement rigid sets of Barbell Wrist Curls. Totally uninspiring and most often only thrown in as a final exercise at the end of their conventional Arms workout . I’m focussed on detailing why that’s a serious case of stinking thinking. In order to get building Forearms of any significant size you need to give them the seriousness they require, attacking them with intense and a wide range of Exercises and angles. The other factor of course is ensuring an adequate amount of Anabolic Foods and healthy pre and post workout meals.

Building Forearms With Three Killer Exercises

Reverse Curls – Grasp the Bar with an overhand grip and Curl back up towards your chin so that you palms end up facing away from you body. This is the most unsung, unused but most incredibly effective Forearm exercise ever invented. Its a killer to perform, but it works absolute wonders.

Deadlifts – Employ strict form at all costs at all times to prevent injury. For the purpose of this article keep your back straight at all times and grab the Bar as firmly as possible in order to properly stress the Forearms. A fantastic Mass and Strength builder.

Farmers Walk – If you’ve ever seen the Worlds Strongest man you will have witnessed this exercise. Simply grab the two heaviest Dumbbells of which you are capable and then stride across the Gym with your Arms close to your sides. You’re sure to get some funny looks , but you will certainly get the last laugh when your Forearms are the size of breeze blocks!

Health & Fitness Apps

MyFitnessPal App

Published by: MadforMuscle

This is a website and it is also available as an app on iOS and Android. MyFitnessPal helps track your workout progress by calculating your calorie intake and managing your diet plan. Therefore, for those of you who are on a very strict regimen, it is great because you can input your entire daily intake. All you have to do is click at the diary and you can input all of your meals as well as exercises for the day and your water intake. The best thing about this is that it has such a large library of different types of foods. Say that you order a dinner plate at a popular chain and most likely MyFitnessPal already has all the nutritional content of that meal. So all you need to do is to look it up and add it. It calculates the nutritional content of fruits, vegetables, grains and all sorts of things. That’s what I really like about this app. If you have a wearable heart rate monitor recording the heart rate statistics of your daily activities, then you can input that data into MyFitnessPal app. The app will adjust for how many calories you need to consume in order to meet your fitness goals. This is an awesome app for those of you who are on your weight loss journey or if you are an athlete and want to make sure that you are making progress or whether you are a bodybuilder and want to track your macros. You can also use this app with many popular wearable fitness trackers. If you are someone trying to gain weight, you can definitely use this app as well. The only downside of this app is if you get too caught up in every little number. You need not get stuck up on the numbers and you do not have to meet every single criteria.

Calorie tracking isn’t the only thing that this app does. MyFitnessPal allows you to change the settings and ratios of the macronutrients. Your macronutrients are the ratios of your carbohydrates, fats and proteins. On top of this, you can also track the micronutrients such as vitamins, minerals, etc. Therefore, by using this app, you get a better understanding of how many calories you are taking in or if you are not taking enough calories, you can understand way you are not getting to your goals. This is a great way to have a diary on you at all times if you have a Smartphone to keep track of all the calories going in and burning out. The best way you can use this app is by buying a food scale rather than a generic way that they give you with MyFitnessPal.

How do you actually use MyFitnessPal? All you have to do is literally type in the food that you are eating and the app should give you a generic weight and size that it comes with. If you don’t know what the size or the weight of the food is, another thing that you can do is to Google it. You also need to create your profile and input your height, your weight and activity level. Therefore, it will give you a better understanding of what your goal is. This might not work for everyone because the actual calories they give you are going to be different for everyone. What you can do is that you can actually take what they give you and see if that works for you. If you start losing weight, keep it up and if over time you start getting acclimated to that calorie intake, decrease it slightly. Do not make drastic changes. If you are looking to gain weight and the given calorie number is not working, start increasing it slowly. Don’t rust and try not to see results overnight because that’s when you see the worst results.

The benefits of this application is that you can actually see what your current diet is like and you can start eating other foods that you are not used to eating. Those foods may be a little bit unhealthier but you know they will fulfill your macro needs. Going on a diet that is very strict is difficult to sustain and you may start to binge eat a lot.

Weight Loss

Healthy Weight Loss Solutions

Published by: MadforMuscle

Finding the best weight loss solutions has never been easy. Just ask anyone who has tried to lose weight. What you must realize is that whether you are looking to lose 5 pounds or 50, the same weight loss principles apply. Therefore, the most effective weight loss solutions are those that directly work within these principles. The importance of finding the right weight loss solutions cannot be overemphasized. After all, being overweight is not just an aesthetic concern. It has negative effects on your health as well. Here are the basic weight loss principles and the weight loss solutions that address them.

Permanent Weight Loss Solutions Means Controlling Calories.

Your weight is determined by the amount of calories you consume and the amount of calories that you expend. The weight loss solutions you employ should therefore ensure that you reduce the amount of calories you consume while increasing the amount that you burn. To illustrate, if you want to lose a pound of fat, your weight loss solutions should help you expend about 3,500 calories. This is done either by cutting back on intake or increasing physical activity. Ideally, though, your weight loss solutions should employ both strategies.

Healthy weight loss involves healthy fat loss. With this principle in mind, your weight loss solutions should not focus purely on losing weight, but on shedding excess fat. This means that you may or may not lose much weight, but if you are able to lose your extra fats and gain more lean muscle in the process, then your weight loss solutions are definitely working. The most effective weight loss solutions involve weight training, which is why you may not lose that much weight since the fats you lose are being replaced by muscle weight.

Weight loss does not happen overnight. Anybody who expects to lose weight immediately will fail, no matter what weight loss solutions he employs. Experts agree that a healthy rate of weight loss is shedding about one pound to two pounds per week. Therefore, you will know that your weight loss solutions are taking effect if you are able to record weight loss within this rate. Anything below that means your weight loss solutions are ineffective and anything above means you are doing too much.

There is no one-size-fits-all solution. Many times we fail at weight loss because we fall into the trap of believing that a certain product or program is the ultimate answer to weight loss problems. The truth is that there isn’t a single product that can solve the weight loss problems of all individuals. Rather, the best weight loss solutions are those that involve a healthy combination of proper diet, weight training, and aerobic exercise.

Weight Loss Solutions – The Bottom Line

Now you know what the basic weight loss principles are and how to ensure that your weight loss solutions address them. All that’s left is for you to find the right combination of weight loss solutions that is tailor-made to address your specific weight goals and needs. It may be wise to seek the advice of a fitness expert and qualified nutritionist to make sure that the weight loss solutions you employ won’t do you more harm than good.