Biceps and Forearms Workout: Mass,Strength, Definition

BICEPS AND FOREARMS WORKOUT

 

🔸️Cable Curls 3x12

🔸️Preacher Curls 3x12

🔸️Alternate Dumbbell Curls 3x12

🔸️Concentration Curls 3x12

🔸️Wrist Curls 3x12-15

🔸️Reverse Curls 3x12

You're very welcome👊🏻

Cable Curls

These are good for either a warm up exercise or a finishing exercise. In this case we'll warm up. 

 

Next there's the Preacher Curls. Good for the inner bicep. Not too heavy, not too light. Of course if you can handle the weight and get in a good solid 10 to 12 reps then bring it on.

This one is my favorite. Alternate Dumbbell Curls. It's an excellent movement for developing size and strength. 

As a finishing touch, the Concentration Dumbell Curl. Add peak to your biceps with this movement. Paused repetitions are best and you don't have to go heavy on the weight. Remember, your biceps muscles are already fatigued from the first exercises. This movement is to add detail to the bicep.

Definitely work on your forearms even if you already feel like you have worked them due to the biceps workout. Some people don't work on their forearms and it's a huge mistake. 

Not only you'll look good with a complete arm development, but you'll also avoid injury from lack of forearm development. 

So hopefully this will be of benefit for lots of you out there.  Remember to switch it around sometimes. Start with dumbell curls and end with cable curls. Also, switch exercises like barbell curls, incline dumbbell curls, biceps machine curls, and so on.

And...yes...you're very welcome. 

Till next time.

TestRX FAQs

 

FAQs About TestRX

Many guys are asking about TestRX - the natural testosterone booster designed for men with low testosterone between 45 and 65+, and men age 21+ who are active and want bigger muscles and ongoing athletic potential without needles. 

Here are some of the questions they're asking, along with the answers.

Don't forget you can also speak with live agents at the company that makes TestRX too. Call them at 1-866-621-6886 to speak with a customer service agent 7 days a week. They'll well-trained, friendly and very discreet.

What is TestRX?

TestRX is a natural testosterone booster. As the description implies, it's formulated with natural ingredients like withania somnifera and tongkat ali, which stimulate testosterone naturally, so clients enjoy the benefits of this masculine hormone without hormone replacement therapy.

Is TestRX a steroid?

No. Steroids are a class of drugs that mimic testosterone. TestRX is just a dietary supplement with natural ingredients including amino acids and botanicals that have shown in clinical studies to stimulate the body's own testosterone.

TestRX has no synthetic testosterone in its formula. Instead, it's designed to gently (and naturally) tell the body to start making more of the hormone that gives you an erection, feeds your muscles, thickens your bones and that defines you as a man.

Is it legal?

Of course! TestRX is a dietary supplement. It's not a drug and it's completely legal.

What will TestRX do for me?

Each man is different. But testosterone plays an immeasurable role in men's health and overall quality of life. Among other things, testosterone influences your sex drive, erection quality and quantity, energy levels, bone thickness, your mood and even relationships with other people.

Expect to see all of these improve when you take TestRX as directed.

Is TestRX safe?

You'll want to speak with your doctor if you are concerned about interactions between TestRX and any specific health concerns or conditions you may have.

That's common sense.

With that said, TestRX is made at a cGMP-compliant facility in the United States with strict health and safety regulations. Studies on the ingredients in TestRX show the formula is generally well-tolerated. Most men use TestRX with no problems at all. Barring a specific health concern that would prevent otherwise, you should be fine.

 

What's in TestRX?

TestRX is formulated with natural ingredients that stimulate testosterone. This includes withania somnifera, tongkat ali, tribulus alatus, fenugreek, vitamin D3, ashwagandha, agaricus bisporus and brassica campestris.

Do I need a prescription to buy it?

No. TestRX is a dietary supplement. You don't need a prescription to buy it.

How quickly does it work?

Most guys report feeling better with TestRX within the first three weeks. You'll generally hit your stride, with bigger muscles, more frequent and larger erections and other benefits of TestRX, between three and six months.

You'll need to keep using TestRX or your testosterone will plummet to previous levels.

Do you offer discounts?

Yup. Most guys prefer to stock up on TestRX at once rather than many smaller orders and because best results come with ongoing use. The company has priced TestRX accordingly. The bigger your order, the more you'll save.

Is it guaranteed?

TestRX is guaranteed for 67 days (60 days + a week for shipping), during which you can try the product and return for a refund minus a small shipping and handling charge. That's why many clients opt for TestRX over a lesser product from their health store. It's pretty hard to find this kind of product with a two month guarantee!

What if I have further questions about TestRX?

Please visit TestRX's official website to learn more about the product. Don't forget you can also contact the company directly, either through email or by calling 1-866-621-6886. You can speak with a live CS agent any day of the week. They're discreet and well-trained to speak with you about TestRX and any questions, comments or concerns you might have.

Click on any of the product pics to learn more.

 

Human Growth Hormone FAQs

What is HGH?

HGH stands for Human Growth Hormone. Human Growth Hormone is the naturally occurring substance from the human pituitary gland that plays a key role in young, active function of body, brain and sex organs.

Levels of Human Growth Hormone decrease as we age. By middle age and beyond, HGH levels have plummeted to a tiny fraction of their youthful levels -- and science shows that there is a direct correlation between lost HGH and the typical signs of aging, such as weight gain, loss of interest in sex, sagging skin and muscles, wrinkled skin that lacks good tone and texture, flagging memory.

HGH supplementation has been shown to:

• Decrease fat, while increasing lean muscle
• Improve the look and feel of your skin
• Increase bone density, and even reverse osteoporosis
• Power up the brain, and maintain memory even during aging
• Boost the sex drive
• Tone and improve overall physical and mental well being
• Contribute to better sleep
• Improve mood, and banish depression and fatigue

How do I know HGH releaser products are safe?

Choose carefully to get the highest quality products from the options in this genuinely beneficial category. Go with a product from a company that has a good reputation, such as GenF20™ HGH -- this one attests to its safety and reliability. There are neither side effects nor known drug interactions with GenF20™ HGH. This product is manufactured in GMP certified laboratories, that is, pharmaceutical quality labs of the highest standards. These are the kinds of safety checks to look for. Ask your doctor if you have specific concerns.

Some claims I've seen say you must have HGH by injection for it to work. If that's true, how can tablets be effective?

Originally, HGH products were only available in very expensive injections of HGH derived from donors' pituitary glands post mortem. The HGH molecule, it was discovered, could not absorb into the bloodstream by other methods because it is too large to pass through the walls of the digestive system. However, new techniques have created the tablet supplement that uses a formula to trigger and stimulate the pituitary gland to produce and secrete more HGH itself. The HGH goes into your body just as nature intended, in other words, through the glandular system -- just as it did when you were in your 20s!

What side effects are there?

There are no known side effects with HGH releasers. Many studies have been conducted in all age groups, and no ill effects whatsoever have been reported. Just make sure the product you purchase is produced in a GMP certified laboratory.

How long can I take HGH?

Initially, it's recommended that you take the product for about 6 months to bring your body's HGH production levels up. At this time, you may wish to take a "pause" of up to 1 year, while you continue to enjoy the benefits of increased HGH. Your body's new HGH production levels won't drop dramatically during this time. Then you can repeat the process to enhance HGH production in the long term. If you are having trouble finding a product that outlines these specifications, we recommend GenF20™ as a product you can't go wrong with.

How quickly do HGH releasers work? How fast will I look and feel better?

You should plan to stay on the HGH supplement for at least 3 months when you begin your program. Results vary depending on your existing level of HGH when you begin, so for instance, people who have very low levels of HGH have more immediate results. Most people, regardless of current HGH level, report feeling better, sleeping better and having more energy right away, with improvement in appearance and muscle tone and other benefits generally becoming more pronounced over the first couple months.

Is HGH just for older adults?

Because the lowest levels of HGH are found in older populations, they'll experience results most quickly. However, because HGH effects so many systems and organs, it has benefits for adults of any age.

I heard HGH was a very expensive treatment to obtain. Why are HGH tablets so affordable?

Advances in the engineering of amino acids that comprise this product mean the costs are only a small fraction of what HGH injections would cost. Originally, HGH injections could run as much as $15,000! Now you can obtain quality HGH supplementation affordably thanks to new scientific breakthroughs in understanding HGH and manufacturing effective releasers of HGH. We recommend GenF20™ HGH as the best value around.

Is it possible to take too much of this product?

As with all supplements or drugs, you should stay within the guidelines established for you by the research community and pharmaceutical manufacturer. Follow the instructions as they appear on the label or product insert, as increasing the dosage usually results in product wastage.

How can I obtain these products and maintain my privacy?

Ordering online is a great way to discreetly get the product you want. Read the site carefully to find out how the manufacturer ships; if they don't already ship in plain packaging that doesn't reveal the contents, you may be able to request the service.

How about a guarantee?

You should insist on a guarantee, and make sure to read the fine print. Although all reputable companies offer them, not all companies that have them are reputable... Take extra time to read how the guarantee works, some products require a one year supply to be eligible for a refund, so shop carefully! If you have trouble finding a product you trust on your own, we recommend GenF20™, as it features a straight forward guarantee that you can have confidence in.

GenF20 Plus: Boost Human Growth Hormone

 

How HGH Supplements Work

Human growth hormone, also called somatotropin, is a protein hormone of 190 amino acids (building blocks of protein) that is created and secreted by the anterior pituitary gland. It has two types of effects, both of which are highly beneficial to the vital, active human body.

One main type of action of the HGH is its direct effects on other kinds of cells. The growth hormone binds to its receptor on target cells, then creates some particular action. Fat cells, for example, are the target cells of HGH, so they have growth hormone receptors. Once bonded there, the growth hormone causes them to break down triglyceride and suppresses their ability to take up and accumulate circulating lipids -- in other words, fat storage is prevented!

HGH also acts to create other indirect effects in the body by causing secretion of IGF-1, an insulin-like growth factor hormone. IGF-1 is secreted from the liver and other tissues in response to growth hormone. This is the action that governs mostly growth-related effects of HGH.

This same effect is also the power behind muscle growth. It stimulates both the differentiation and proliferation of muscle cells, stimulates amino acid uptake and synthesizes protein in muscle and other tissues. This is where HGH's ability to influence overall muscle and skin tone comes from.

Growth hormone has important effects on:

• Protein metabolism:
  HGH causes increased amino acid uptake, increased protein synthesis and decreased oxidation of proteins.
  
  
• Fat metabolism:
  HGH enhances the utilization of fat -- gives your body the ability to break down fat cells more efficiently.
  
  
• Carbohydrate metabolism:
  HGH is one of several hormones that maintain blood sugar within a normal range.

Because of the abilities of HGH mentioned above, you can soon see that without it, muscle tone declines, fat stubbornly sits in the body and resists metabolism, and hair, skin and nails (all composed of proteins) deteriorate. In fact, scientists now believe that HGH has a role in most healthy functions of the body, including sexual function, proper operation of stomach and bowels, liver, and all glandular systems.

Whether HGH is directly interacting with certain cells, or playing its key part in the correct function of other bodily systems, it's essential throughout the body for youthful vigor and health.

Problem is, HGH augmentation has traditionally been a benefit reserved for the super-rich: until now, only injections of HGH could have an effect in the body, and at a cost of thousands of dollars per treatment.

More recently, pharmaceutical companies and natural supplement companies have fine-tuned the science of HGH stimulation in the body by means of a Growth Hormone releaser. That is, by natural means, the body can be stimulated to produce and release its own HGH, increasing levels to those of a youthful, vital person.

One such supplement is GenF20™, a supplement from a quality manufacturer. Their product works by using a formula to trigger and stimulate the pituitary gland to produce and secrete more HGH itself. The HGH goes into your body just as nature intended, in other words, through the glandular system -- just as it did when you were in your 20s. You see, it is not possible to just make an HGH supplement that would enter the bloodstream by other means than injection, because the HGH molecule is too large to pass through the walls of the digestive system, for instance. But with a "releaser" or stimulator product, your body does the HGH producing itself.

Once stimulated by the supplement, HGH goes to work in the body delivering all the benefits detailed above. If there's a fountain of youth, this is it, say doctors who've reviewed the product. Why not go to http://www.GenF20.com/proof.html and see for yourself.

Kollagen Intensiv- Mitigating The Effects Of Aging

 

Say Goodbye to Wrinkles and Laugh Lines Forever

It's funny how your age can surprise you when you look in the mirror in the morning. 

You don't really 'feel' any older than twenty but the face looking back to you, can be quite a shock. How in the world did you get so old? Where in the world did all those wrinkles and shocking laugh lines come from? It feels like just yesterday that you had smooth, clear, ageless skin. 

But luckily for you, you can soon look as young as you feel. By using Kollagen Intensiv just twice a day for 30 days you will soon be saying goodbye to wrinkles and laugh lines forever.

The unique anti-aging cream and moisturizer works with your skin's own ability to speed up the cellular renewal process by mimicking the natural production of collagen. It keeps your skin looking more youthful and radiant.

It also reduces signs of aging through several amazing ways. It plumps up your skin on your face which gives you a more youthful appearance. Kollagen Intensiv also softens and conditions your skin at the same time. By using it twice a day, it also reduces the appearance of fine lines and wrinkles. Using it after your cleanser, helps to remove dead skin cells as well. Your skin will appear thicker therefore giving you a younger look. Your laugh lines and crow's feet will appear diminished as well those unsightly dark under eye circles and puffiness will be reduced. Your skin will look lighter and you will definitely feel younger!

Kollagen Intensiv is specially designed to visibly improve skin's overall elasticity and flexibility while promoting higher levels of moisture retention on the cellular level for a more youthful appearance. Kollagen Intensiv has been clinically proven to reduce appearance of wrinkles by up to 354%. This amazing anti aging cream contains the patented peptide, SYN®-COLL, which has been clinically proven to:

• Increase your skin's natural production of collagen
• Reduce the appearance of even the deepest lines and wrinkles
• Firm and tone the skin for a more youthful appearance
• Moisturize and hydrate the skin
• Help repair damage including age spots and sun damage

In a clinical study, volunteers who applied SYN®-COLL twice daily for 84 days reported a 354% improvement in the overall appearance of their wrinkles. Also it was proven that skin texture was improved by an amazing 201%!

What more proof do you need?

There really is no reason to tolerate wrinkles and laugh lines any longer. By using the amazing Kollagen Intensiv just twice a day, you will see a definite change in your skin – a change for the better. You will look just as young as you feel when you look in the mirror. And isn't that what it is all about? Why look older than you feel. Purchase your 3 months supply of Kollagen Intensiv today and you will receive one month free. There is no need to wait another day. Order your anti-aging cream today and start look younger tomorrow!

For more information, please visit the Kollagen Intensiv Homepage.

Basic Chest Workout

Basic chest exercise movements for muscle mass and strength.

BENCH PRESS WITH SMITH MACHINE

Either a regular bench or a solo bench with a Smith Machine is good for working on your chest. It's just that adding variety and different types of exercises is a good thing. It keeps monotony away and it's a surprise to the muscles worked. Dumbbell presses are also another alternative. 

4 sets of 12 to 15 repetitions. 

INCLINE BENCH WITH SMITH MACHINE 

Like I said before, a regular incline bench station or a solo bench inclined and using a Smith machine are good. 

4 sets of 12-15 reps

INCLINE DUMBBELL PRESS

Ok so incline dumbbell presses after incline barbell presses for me are good cause I like to emphasize a lot on the upper chest. It's either the dumbbell press move or the dumbbell fly move. 

3 sets of 10-12 repetitions

PEC FLYE MACHINE

On this one, make sure the seat is adjusted accordingly with your height. For example, I'm 6'2", so I'm going to lower the seat in order for my arms to be aligned with my shoulders, but in my case I keep it just a little lower than my shoulders because of an injury due to an accident. In other cases, keep your arms aligned with your shoulders. Squeeze the pecs. Perform controlled movements. 

3 sets of 12-15 repetitions

CABLE CROSSOVER MACHINE

The final touch. Make sure to contract the muscle at the end of the movement. Bring it up slow and controlled. 

3 sets of 12-15 repetitions

You can add weight and reduce the reps to the 8-10 range for mass and strength. If you want more definition go for the higher rep range. 12-15 is good. Get that muscle failure. 

You're welcome.

Till next time,

https://linktr.ee/RamboBodyFitness

PreSeason Training Competitive Sports

  Pre-Conditioning/Endurance

8-12 Weeks
[Mondays and Thursdays]

All blank spaces in the Weight x Reps sections are for you to put the desired weight. Add weight and reduce repetitions where indicated. Always use moderation. Do not try to impress anybody. Avoid injuries. Work at your own pace. Train hard, and safe.

Body Part - Chest
Exercise - Dumbell Bench Press
Set 1
Weight x Reps___x 15
Rest between sets-1-2 minutes
Set 2
WxR___x 10
Set 3
WxR___x 8
Set 4
WxR___x 8
...........................................................
Exercise - Incline Dumbell Flyes
Set 1
WxR___x 10
Set 2
WxR___x 8
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Back
Exercise - Lat Pulldowns
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Set 4
WxR___x 8

Rest Between Sets - 1-2 minutes
...........................................................
Exercise - Low-Pulley Rows
Set 1
WxR___x 10
Set 2
WxR___x 8

RBS - 1-2 minutes
...........................................................
Exercise - Back Extensions
Set 1
WxR___x 15-30
Set 2
WxR___x 15-30

Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Shoulders
Exercise - Dumbell Shoulder Press
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Rest Between Sets - 1-2 minutes
...........................................................
Exercise - Dumbell Shrugs
Set 1
WxR___x 12
Set 2
WxR___x 10
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Abdominals
Exercise - Crunches
Sets - 3 sets
WxR___x 12-30
Rest Between Sets - 1-2 minutes
...........................................................

[Tuesdays and Fridays]

Body Part - Legs
Exercise - Hack Squat
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Set 4
WxR___x 8

RBS - 1-2 minutes
......................................................
Exercise - Leg Extensions
Set 1
WxR___x 10
Set 2
WxR___x 8
RBS - 1-2 minutes
......................................................
Exercise - Lunges
Set 1
WxR___x 12
Set 2
WxR___x 10
RBS - 1-2 minutes
......................................................
Exercise - Leg Curls
Set 1
WxR___x 15
Set 2
WxR___x 12
RBS - 1-2 minutes
......................................................
Body Part - Calves
Exercise - Seated Raises
Set 1
WxR___x 15
Set 2
WxR___x 12
RBS - 1-2 minutes
......................................................
Body Part - Biceps
Exercise - Preacher Curls
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
RBS - 1-2 minutes
......................................................
Body Part - Triceps
Exercise - Pushdowns
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
RBS - 1-2 minutes
.....................................................

You're welcome. 

Muscle Advance Creatine

 

 

Several forms of creatine are used in supplements. However, most of the known benefits can be attributed to creatine monohydrate, since most studies have used this form.

Creatine monohydrate is more effective than the liquid and ethyl ester forms for improving exercise performance. It is also at least as effective as the magnesium chelate and buffered forms.

Monohydrate is the easiest form of creatine to find as an individual ingredient. It is available from numerous online sellers and stores.

Muscle Advance Creatine Monohydrate is one of a few creatine supplements that I highly recommend. It has helped me tremendously to increase size and strength plus overall wellness.

Click on the banner or product picture for more information and purchase.

Nutritional Tips For Lean Muscle

For those of you seeking to rip your body, cut up, shred it up, or simply put, pack on muscle, here are a few tips on how to eat for it.

Try this for six weeks, if you don't see results, leave a complaint on my blog.

Tip#1. Get at least one gram of protein per pound of bodyweight.

Tip#2. Once you determine your daily protein intake, divide it into at least five meals ( six would be even better) and space them evenly throughout the day.

Tip#3. When it comes to carbs, try eating no more than about 2/3 of the protein you are getting. For example, if you are taking in 150 grams of protein per day, try not ot go over 100 grams of protein from solid foods per day.

Tip#4. Make up the bulk of your carbs from the low glycemic category. This will include slow-cooking oatmeal, yams, apples, legumes, peaches, apricots, berries, grapes and pears, to name a few. Note that a lot of the summer fruits are low glycemic, so this is an ideal time to start paying attention to the glycemic issue and you'll have some great options to work with.

Tip#5. Don't eat any carbs with the last meal of the day-which is usually going to be within an hour or two of your bedtime. Yes, I said an hour or two before bed. By not eating for many hours before bedtime you do nothing to help your weight loss efforts. In fact, you are hurting your transformation. When you don't eat for long gaps of time your metabolism suppresses and slows down and that makes it much harder to lose any weight.

Tip#6. Don't be afraid to include some fats in your program, but choose them from the unsaturated category. Things like nuts and nut butters, avocados and olives and sesame and canola oils are all unsaturated.

That's it for the moment boys and girls. I hope this is much to your health, advantage and physical goals.

Like I said, if it does not work, give me a hollar.

Till next time,

https://linktr.ee/RamboBodyFitness

Vigorelle: Gentle, Safe and Sensual

Is there anything more gratifying than amazing sex?

You know, the kind that you've been anticipating all day. Maybe there's a strip tease involved. There's a whole lot of touching, and a whole lot of kissing to start.

Then things get intense. There's quick breathing and panting. There's moaning, and if you're lucky, and it's really, really good, there's screaming.

The best kind though is when you stack your orgasms. That's when you have one orgasm after another, and it's one of the pleasures of life. When you're having awesome sex and experiencing multiple orgasms, one after another, it really doesn't get better than that!

Does this sound familiar? If it does, congratulations. You're lovin' life.

If it doesn't, you're not alone. Forty-six per cent of American women claim they're unsatisfied in the bedroom. That's almost every other woman in America.

Life is short enough. Frankly, it's too short not to experience awesome, completely gratifying sex on a regular basis.

Unfortunately, the pressures of life, from relationship issues and finances to careers and other callings aren't kind to the female libido. As she ages, the average woman goes through menopause, then vaginal dryness and lowered sex drive.

With decreased lubrication comes lowered sexual desire. This makes great sex hard to come by. Let's face it, without wetness, it's hard to orgasm. And if your partner isn't getting any younger, chances are his appearance and performance aren't in elite territory either.

Consider this the equivalent of someone dousing you with the proverbial bucket of cold water. Because amazing sex can be fleeting. Maybe you're past menopause and had that sex in your youth but now it's gone. Or maybe you're relatively young but have never experienced that kind of sex. Or you feel you've got a low sex drive and just want to put that kind of sex in your life.

They all have one thing in common: awesome sex is lacking.

And they all have an immediate, proven and safe fix: Vigorelle.

Do you want great sex back in your life again? Vigorelle can help.

Formulated with a potent series of herbal extracts, nutrients and aphrodisiacs used since ancient times to stimulate the sex drive, Vigorelle is an all-natural body cream for women. With its gentle, nourishing trans-dermal delivery system, Vigorelle increases women's sexual energy, stamina and libido. Vigorelle works fast, and it works very, very well.

Concerned about synthetics or harmful ingredients? Don't be. Vigorelle is specially formulated with botanical ingredients, including damiana, gingko biloba and wild yam. There's a reason the ancients used these herbs to add vigor to their way of life – they work!

Vigorelle employes organic herbal ingredients that balance and enhance women's sexual sensations. With Vigorelle you can expect instant wetness, pleasurable sensations and easier orgasms. More lubrication, better sex. Simple as that.

You don't have to worry about pills or awkward positions with Vigorelle. There are no side effects and it's condom-compatible. Just apply Vigorelle to the underside of the clitoral hood, and sit back and enjoy the sensations that follow.

Because sex is so important to your quality of life. Vigorelle offers a gentle, safe and sensual journey to sexual ecstasy. Wanna ride?

Beating Burnout

Luis Hernandez

How many times during your workout career have you experienced quick recovery from soreness of a bodypart following a particular workout? Then, after the next workout of that same bodypart, your recovery was'nt nearly as quick.

If you're like most bodybuilders, that has happened quite a few times. The reason is because of the many factors that can affect your recovery time. 

Here are a few

• Your larger muscles tend to take longer to recover than your smaller muscles.
• Fast-twitch muscle fibers take longer to recover than slow-twitch muscle fibers.
• Doing high intensity workouts and using eccentric movements (resisting the weight as you lower it) require longer periods of recuperation.
• Older individuals require more time to recuperate from the same type of exercise and workouts than younger athletes.
• Stress, poor diet, drugs, alcohol, and less than optimal health can each increase recovery time.

As you can see, there are a number of factors that can affect your workout recovery time. Lets look at some of the ways that you can decrease your recovery time by beating burnout.

• Try to minimize the stress in your life. 
• Don't spend time worrying. The word "worry" actually means "to choke" or "cut off." That's exactly what you do when you worry. People who worry tend to "cut themselves off" from experiencing the joy and happiness in life. Worry can also make you hide from a problem rather than tackling it head on and solving it. 
• Always remember that you are in control of your life. Not anyone else. Your physical and emotional strength is controled by you. 
• You must believe in yourself and have tremendous faith in God, and in your God given ability to accomplish whatever it is in life that you want. If you want a great looking body, you can have it! 
• Develop the capacity for spiritual growth. Remember that we are physical-emotional-spiritual. If one of these elements is missing, the other two will be affected.
• Establish short-term goals. Start by setting goals that are easily attainable. When you achieve that goal, set another and another. Success breads success.
• Develop a training program based on your goals and ability-not on someone else's expectation of you.
• Listen to your body! Know what works best for you and don't overtrain.
• In order to ensure continued training success and avoid injuries, safety must be a priority.
• Never be afraid to change anything in your life at anytime. This means your workouts and your lifestyle. Variety is a great way to stay motivated in whatever you do.
• Always try to maintain harmonious relationships with the people you know and meet. People remember those who treat them well. It's been shown that the real cause of job stress is the difficulty we sometimes have in working with certain people, not the difficulty in doing our jobs.
• Find a gym ( if you have'nt already done so) that fits your needs. Forget about the gym that everyone else goes to. Find the best one for you.
• Always listen to your body. Don't ignore the signals, physical and emotional, that your body is giving you. Your body will tell you what is best for you.
• Practice mental relaxation. 
• Get the sleep you need. 
• Diet and supplement correctly.
•  Learn all you can about the physical and psychological ways to enhance your recovery. Apply the things you are learning to your training and your life. It will really make a difference.

Till next time,

Is Cholesterol Bad For You?

Of course not. Your body couldn't function without cholesterol. The same is true of triglycerides - another type of fat that your body stores for quick energy. But problems occur when your calorie intake is high, and your body isn't energized by physical activity. That's when triglyceride levels rise - along with heart disease risk.

So - other than making sure you get frequent exercise, how can you lower triglycerides?


Triglycerides are a lipoprotein formed and stored in the liver when we have an excess intake of carbohydrates above what the body requires for its use. For most people above the recommended triglyceride level of 100mg/dl, the reason is usually due to high intake of processed foods containing high fructose corn syrup. High fructose corn syrup is present in most processed food products. Sugar provokes insulin release; but high fructose corn syrup does not. This leads to abnormal liver response, including making more triglycerides. This can lead to more weight gain and diabetes.

The best way to lower triglycerides is to cut down on carbohydrates such as processed baked products (cakes, cookies, chips etc) and try to get more vegetables and other natural foods containing Omega 3's, fish, nuts and seeds, such as flaxseed into the diet. Fish oil capsules at up to 4 per day have been reported to lower triglycerides as well as taking a supplement called L-carnitine and taking some form of regular exercise every day also would help.

If you want to lower triglyceride levels, you must remove animal protein and dairy from the diet. Also, increase fiber to 40-50 grams per day, and exercise is crucial. Drinking plenty of spring water and green juices will also help.

However, I really can't agree too much with restricting animal protein. This goes against years of research that points to the complete opposite. No matter what faults a high-protein, low-carb diet may have, negatively impacting triglycerides is not one of them. I`m only suggesting this if your health is at risk. I`m a bodybuilder. Bodybuilders need animal protein. But if you`re into health and not into heavy lifting with weights, and do have a triglyceride problem, which could lead to high bad cholesterol levels, then you should take precautions with what you eat.

Also, if you could eliminate all sugar and grains for 30 days, I think your triglycerides would go down dramatically.

Remember, always consult your doctor before ANY diet or exercise regimen.



Till next time,

https://linktr.ee/RamboBodyFitness

TestRX: Boost Testosterone Naturally

 

What is TestRX?

You've heard of low testosterone. You may actually know it more intimately than you'd like - estimates put the number of guys with low testosterone at one in three men over 30. And yet hormone replacement therapy is a whole can of worms you'd rather not pursue.

But the talk of the health community recently has been a new product called TestRX. The reason? It occupies a unique space for guys with low T. It's not aimed at guys who just want to put on muscle. Instead, it's formulated for the unique challenges than men face with low testosterone after age 45.

Just as significant, it's natural, and lets men stimulate their own testosterone rather than getting it from a synthetic source.

TestRX is a Natural Testosterone Booster

Do you have symptoms of low testosterone? That's erectile dysfunction, low sex drive, fatique, loss of muscle, smaller testicles and even larger breast (among others). Nice huh? The impact on sex live alone is enough to make most guys cringe. And that's why guys turn to TestRX - because it helps them take back their man hormone and brings something that resembles quality of life back in the picture.

Now a little more about the 'natural' part of TestRX. The product is formulated with vitamins, amino acids and botanicals like tongkat ali that have shown in clinical studies to boost production of this masculine hormone.

For example, a study published in 2013 found tongkat ali increased testosterone by 37%. Another ingredient in TestRX, TT, has shown to boost testosterone by 52% - and sex drive, bone thickness, depression and sleep quality all improved with ingredients in the TestRX fomula.

Low T needs a specific touch in guys once they hit 45 and slowly march into their higher years. The average man loses 10% of testosterone each decade after. And that's just average. There are many guys who lost 90% of their testosterone by the time they're 70.

Benefits of TestRX

TestRX lets you get that testosterone back, naturally, and without hormone replacement. And with that, it helps men raise their quality of life, with benefits including:

Bigger and More Frequent Erections - Testosterone governs your penis size and your ability to get and keep wood.

Increased Muscle Tone - Testosterone is responsible for protein synthesis - the building block of bigger pipes. In particular, you'll see a difference in upper and lower body composition.

More Strength - One of the ingredients in TestRX, called fenugreek, increased leg press performance by over 25%.

Thicker Bones - TestRX should help you thicken bones too, and lower your chance of falls and bone fractures.

More Energy - You'll have more energy with TestRX, and be in a better mood too, because low T often leads to depression.

TestRX is Not a Steroid

Steroids are a class of drugs that mimic the effects of testosterone. Steroids have anabolic properties, meaning the ability to 'build up', which is why they're often abused by athletes and some body builders.

Keep in mind too these same people use testosterone in very high quantities - far more than the average man with low T needs or should ever take.

TestRX has no testosterone in its formula. That's why it's not a steroid. Instead, it's designed to stimulate your own testosterone naturally, with ingredients that have shown in clinical studies spanning decades to gently awaken the male body and put sex drive, bone density, greater muscle tone and more energy back within reach.

No needles required - or the dangers and creepy stories linked to steroids and/or synthetic testosterone.

Boost Testosterone Naturally

That's the skinny on TestRX. It's a dietary supplement that men take to boost testosterone naturally and fight low T without hormone replacement therapy.

Buy TestRX to feel like a man at any age, whether you're 52 or 87, and lift your overall quality of life and enjoy your relationships with others.

Remember, TestRX is guaranteed for 67 days and comes with live, friendly and discreet customer service support seven days a week. There's a company behind the product too - Leading Edge Health. They're the same folks that make other quality natural ingredients, including VigRX Plus.

Does Penis Size REALLY Matter?

The truth comes out...

The debate has raged on and on for many years... Does penis size really, truly matter?

The answer is: It depends on who you ask.

Most women will say YES, size definitely matters. (Unless they have a partner with a small penis, in which case they need to keep their mouth shut! But they'll likely confess to their girlfriends anyway...)

Most men will say YES, size definitely matters. You don't want to feel nervous about disappointing your woman. You don't want to be "that guy" in the locker room who always has something to hide.

So the real question is: How big is big enough?

Measuring Up to Average Joe

The average penis size is between 5.5 and 6.5 inches. Approximately 75% of men fall into this range.

Some are much larger — but before you pat yourselves on the back (or elsewhere), you larger fellas, be aware that too big can also be a problem for women! If you are endowed with a monster penis, be gentle!

More often, however, those who don't fall within the average range are on the small side. Others who are at the lower end of average are unhappy with their penis size.

The general consensus among women when polled is that they prefer a penis that's seven to eight inches in length.

And don't forget: When polled, the majority of women also say that girth is important; sometimes even more important than length! Most women say a penis should be at least six inches in girth.

I know what you're thinking... What do you do if you fall short of the mark?

Is penis size just a genetically encoded life sentence? Will you just have to learn to live with it — for the rest of your life?

Working On Your Penis Size

You probably go to the gym, right?

And you watch what you eat, right?

There's no shame in trying to improve our health and our physiques — in fact, it's something men normally take great pride in.

So why should we be embarrassed about penis enlargement?!?

The fact is, we shouldn't. Having a bigger penis can make a man feel more confident, more attractive, more virile, and ultimately better in bed. And that's good for you AND for her.

Of course, she'll love you for you. Of course you have attributes OTHER than your penis that make you attractive to women. But we all have to face the facts: Size DOES matter!

Don't be ashamed of wanting a bigger penis when nowadays it's so easy to do — and you can do it in total discretion.

With a top-of-the-line, all-natural male enhancement supplement like VigRX Plus, you don't need to do anything except swallow a tiny capsule each day. And almost immediately you'll begin to experience bigger, harder erections... increased sex drive and stamina... and better control (i.e., no more premature ejaculation!).

And in 67 days, if you don't see the full results you're looking for, you won't pay a penny.

You can check out the clinically proven, doctor approved formula here: VigRXPlus.com

The Do's And Don'ts of Bodybuilding

There are some things guaranteed to bring you closer to your goals, and there are some things that will trip you up. Here are the top ten do's and don'ts of bodybuilding.

DO

1. Be persistent

Quitters never win and winners never quit-an old cliche that holds very true in bodybuilding. Ask the biggest guy in the gym how many workouts he has missed over the past few years and odds are he can count them on one hand-if that much.

2. Stick with the basics

Don't forget the classic meat-and-potato exercises that build core strength. Make sure to include a healthy dose of heavy bench presses, deadlifts, squats, t-bar rows, military presses and weighted dips and chins in your workouts.

3. Set goals

If you don't know your destination, how can you tell if you're lost? Set small, realistic goals for yourself that you can track by the month. For example, rather than "get in shape" or "earn a pro card", aim to "add one inch to my arms by January 1st" or "increase my one-rep max by 20 lbs. in 2 months".

4. Think positive

Be realistic, but never doubt your ability to stick to a training schedule or diet. Remind yourself of your goals and visualize yourself in the shape you want to be several times a day.

5. Eat enough to grow

Chugging protein drinks is good, but protein in itself is not enough-you need to consistently supply your body with excess calories to enable optimal growth. Consume an extra 500 calories per day and worry about trimming potential fat when you've packed on some muscle.

6. Drink lots of water

Drinking water before and during your workout prevents the dehydration-sluggishness that can set in halfway through the workout. Water also helps the metabolism run smoothly and keeps the kidneys well flushed.

7. Stretch

Stretching decreases the recovery time and reduces the risk of injury. It also prevents muscle shortening and resulting imbalances that can lead to more serious injuries down the road.

8. Have a postworkout drink

Having a drink with 50 grams of sugar (dextrose), 40 grams of whey protein, 5 grams of glutamine and 5 grams of creatine immediately after training helps put a quick end to training-induced catabolism and kicks you into growth mode in a hurry.

9. Be open to new ideas and listen to what your partner tells you.

If he says you sway too much when curling the bar, chances are you just might have picked up a bad habit in spite of your experience.

10. Ignore the idiots

While you should listen to sensible advice, you can safely shrug off self-appointed "experts" who claim to know everything. Don't waste time listening to naysayers who doubt your capability either-you don't need the negativity.

DON'T

1. Overtrain

Don't let your enthusiasm get the better of you-train just enough to trigger growth, then get the hell out of the gym! Rest until the soreness is gone, then hit the muscle again.

2. Focus only on how much weight is on the bar

Beginners with more ego than brains tend to load on way too much weight in an effort to impress, only to look like total fools when they strugle to do even one rep. Don't be that guy- stick with a weight you can handle.

3. Play favorites

Some exercise are more fun than others, but that does'nt mean you should do them every workout. Keep all your exercises on a rotating schedule and keep your muscles guessing to avoid the dreaded plateau.

4. Skip warm-up

Warming up elevates the body temperature and readies your joints for the heavy lifting. Skipping the warm-up makes the risk of injury skyrocket.

5. Ignore pain

There are two types of pain: muscle pain, caused by grueling reps with big weights, and joint pain, caused by imminent injury. Don't let your ego get the better of your judgement-stop immediately if your joints hurt.

6. Lose focus

The only acceptable talking between sets is to psyche up your partner. Save the chit-chat with the hotties for later. You're in the gym to beat the tar out of your muscles, nothing else.

7. Try to gain muscle and lose fat at the same time

It is almost impossible to chase two rabbits at the same time. Focus on one goal first, then switch to the other.

8. Rely on wraps and straps

There is a time and place for wrapping your knees and wrists-but every single workout? No way Jose, save it for the record-breaking lifts, when you really need the extra support. The same goes for straps: if your grip gives in before your back, use straps but make sure to work on your grip strength on biceps day.

9. Ignore muscle balance

It's easy to put more effort into training quads than hamstrings simply because you can see them in the mirror. Likewise, rear delts generally get less attention than front and medial delts. This is a mistake-the more unevenly strong your muscles get, the higher the risk of injury. Aim to train ALL muscles relatively equally.

10. Complaining

Nobody likes a whiner, especially not one complaining about how much more he lifted "just last week". You're a bodybuilder by choice. If it were easy, everybody would do it, so shut up and suck it up.

Till next time,

Luis Hernandez