MA Muscle Inc.

Gym tip #1 :
Skull crushers are a great exercise for targeting the long head of the tricep. Low reps(4-6) & heavy weight is best for mass building! use a spotter to help force out a few extra reps which will help tear the muscle fibres down & promote hypertrophy!

Gym tip #2 :
Good form - lighter weight is more beneficial than bad form - heavy weight! Have a great day guys!

Gym tip #3 :
When performing bicep curls, try the 2-2-4 tempo. This means 2 seconds on the concentric phase(curling the weight), 2 seconds holding the weight up & finally 4 seconds on the eccentric phase(elongating the arm). The slow eccentric phase is vital in this exercise!

Gym tip #4 :
Heavy dead lifts are essential for overall strength & back development. Correct form involves keeping your back parallel to the ground as you lower the weight & as you come up, accomplish a full stretch in the back, bringing your shoulders fully backwards.

Gym tip #5:
Straight bar curls with a shoulder width grip are pivotal for overall bicep growth. Maintain good form guys, no swinging or using your body's momentum to lift the weight!

Gym tip #6 :
Alternate between heavy weight workouts and light weight workouts. Alternate between weeks in order to keep your body guessing, not allowing the muscles to become accustomed to a certain type of training regime.

Gym tip #7:
The best exercise for your lats (wings) is pull ups. It is advisable to do the pull-ups with varied grips. Try close grip pull ups on your first three sets, then wide grip pull ups for your next three sets. Pull-ups will look and feel very hard to complete if your a beginner, but practice will improve your strength and ability.

Gym tip #8 :
Alternating bicep curls are great for working the peak of the bicep due to the supination of the wrist as the weight is curled. Hammer curls are great for working the long head of the bicep as well as the upper forearm. 4 sets of each exercise is sufficient for bicep training. Go heavy on biceps, & aim for 6-8 reps per set! it out

Gym tip #9 -
Shoulder military press is a great mass builder for shoulders, primarily hitting the front & medial deltoids. Be sure to begin your workout with these as your fresh, energetic & ready to pump out heavy sets of iron! Ideal rep range is 6-8 reps, & use a spotter to force out a few extra reps and really push yourself beyond limits! strong

Gym tip #10 :
calves generally respond better to high rep training. On seated leg raises, alternate the direction of your feet (straight, toes pointed inwards & toes pointed outwards), doing each direction for 15 to 20 reps. Aim for 5 sets for this exercise. Alternating the direction of your toes ensures your hitting all angles of your calves for overall calf development!

Gym tip #11 :
Triceps generally respond better to high volume training. On skull crushers or tricep extensions, pick a weight that you can just about do 15 reps with on the first set. Complete 5 to 6 sets of each exercise, ensuring your completing the full range of motion & locking out your elbows at the end of the movement. Squeezing at the end of each movement really brings out the triceps & gets the blood rushing into the muscle! arms volume training tips

Gym tip #12 :
Squats and leg press are the two MAIN mass builders for legs. On leg press, be sure to vary your toe stances (toes facing inwards, outwards & neutral), in order to work all parts of the quads. Proper form on squats includes going down as if your sitting on a chair, keeping an arch in your back. On the way up, push by bringing your pelvis up & outwards.

Gym tip #13 :
switching your workout every 2 weeks is very beneficial. Carrying out the same workout routine for a long time is counter-productive as the body adapts to that type of training & hence your gains will be significantly reduced or slowed down. Over time, you will notice your muscle soreness being less the next day even after an intense gym session. Changing your workout routine every 2 weeks 'shocks' the body, forcing it to adapt & build that extra muscle. Play around with your routine and don't stick to heavily to strict routines. Allow yourself to be flexible.

Gym tip #14 :
Creatine is an excellent supplement, helping you take every workout further. The body naturally produces creatine phosphate, and this is responsible for energy (ATP) production in skeletal muscles during periods if intense periods of training. Creatine helps the body produce additional energy for the body after anaerobic respiration can no longer produce enough ATP to sustain your workout intensity, allowing you to push out a few extra reps in every workout. Over time you will gain the benefits of additional muscle growth due to the extra reps your able to push out. Creatine has been universally tested and has been proven to work very effectively & is completely safe. Try it out guys!

Gym tip #15 :
mind - muscle connection is a very important tool you can use in order to maximize your growth & workout efficiency. During any exercise, focus your mind on thinking & picturing the muscles you are targeting being contracted then relaxed. You will certainly feel those muscles better, & building a strong mind-muscle connection will allow you to gain better muscle growth and proportions in the long run. Try it out guys!

Gym tip #16 :
Try out the 21 rep bicep curl with a barbell. Use a weight on the barbell that you can just about perform 21 reps with. Begin by curling the weight from a neutral position on your thighs to about waist height for 7 reps, and immediately after this, do another 7 reps beginning with the barbell at your waist, and curling up towards your chest, squeezing your bicep. After completing these 14 reps, perform the 7 final reps through the full range of motion of a barbell curl, that is beginning at your waist and curling up towards your chest, squeezing your biceps at the top of the movement. Each set is therefore 21 reps, and includes the three variations in range of motion. Try it out guys, you'll get a great pump!

Gym tip #17 :
when performing the seated dumbbell shoulder process, bring your shoulders as far back as possible at the start of the exercise. Squeeze your back muscles and maintain a small arch between your back and the bench. Bring your chest out. As you lift the weight, bring the dumbells inwards towards the top of the movement, squeezing your traps as you do so. This is a great variation to really build your traps & rear delts! Try it out guys!

Gym tip #18 :
Rear deltoids look great when well developed. A great exercise for these are rope pulls. To perform the exercise, use the rope Pulldown tool that you would use for tricep push downs. With the rope attached at a level slightly above your head, pull the ropes towards your chin, bringing your hands outwards towards your back, & allow your chest to come upwards & outwards. Squeeze your back together & feel your rear delts contract. perform 4 to 5 sets on this with moderate to low weight, getting about 12-15 reps per set.

Gym tip #19 :
Since calves are relatively small muscles in comparison to the other muscles in the body, it is advisable to train calves more often. In a 6 day workout split, you may train calves every second day, and if you train 3 or 4 times a week with breaks in-between, you may train calves in every workout. Most people choose to end their workouts with calves. Apart from the obvious calve exercises such as calve raises, walking or jogging on a high incline on a treadmill also helps stimulate those calves!


Gym Tip #20 :
There is often allot of debate as to how long you should train for. These days everyone seems to want the 'shortcuts' of bodybuilding and the easiest ways to put on muscle mass. It is important to note that the great physiques of the past such as Arnold Schwarzenegger were built through hardcore training regimes which lasted up to 4 hours a day in the gym, 6 days a week! You may be able to train for 1 hour a day and see results on your body, however the longer you train, the better those results will be! do not be fooled by the term 'Over-training'. As long as you are eating well and are meeting your daily caloric goals, your body will recover and grow.


Gym Tip #21 :
BIG LATSBig lats are essential in creating the sought for v-taper body that everyone strives for. The V-taper embodies broad shoulders, large lats and a small waist. There are various exercises that stimulate the lats. The lats are a large muscle group, consisting of an upper and lower portion of the back. The lat-pulldown machine is a great movement for the lats. You may perform this exercise with various hand grips on the bar, targeting various parts of the lats. Use a wide hand grip in order to stimulate the upper portion of your lats, and a shoulder width grip in order to work the lower lats. Furthermore, you may use a V-bar to perform your lat-pull-downs. V-bar pull-downs are great for stimulation of the middle portion of the back as well as the rear deltoids.


Gym Tip #22 : Dumbbell chest press is a great exercise for overall chest development. Perform the exercise at a very slight incline on a bench. Use your knees and legs to lift up the weight to avoid injuries. Once in position, tuck your elbows slightly inwards, and push the dumbbells up. Bring the dumbbells back to the starting position slowly in order to focus on the eccentric phase of the exercise and help tear down those muscle fibres! Perform 4 to 5 sets of this exercise, focusing on good form and proper technique.


Gym Tip #23 : BIG FOREARMS!
The forearms are essential muscles which are used in a wide range of daily activities. Strong forearms attribute to strong 'grip strength'. Grip strength is the amount of weight you are able to hold on to with your hands, and this weight is mainly held by the forearms. In lifts such as the deadlift, the forearms are at the core of the activity, and the strength of your forearm will determine how much weight you are able to hold on to for the lift. The forearms may be built through exercises such as hammer curls, reverse grip barbell curls and wrist curls. Build those forearms and experience your increase in grip strength through other exercises which demand the forearms heavily.

Gym Tip #24 : SHOULDERS LIKE BOULDERS!
The shoulders consist of the anterior, medial and posterior deltoid. A well built shoulder contributes to a great, wide look. The smith machine is a great excercise for putting on mass on the anterior and medial deltoids. This excercise involves the movement of a straight bar from the chin up above the head, until the arms are fully extended. Begin with a weight at which you can comfortably get 12-15 reps, and gradually increase the weight until you are only able to get a maximum of 4 reps before hitting failure. You may perform 5 or 6 sets on the machine. Be sure to begin your workout with this excercise as you will be fresh and able to push more weight, allowing yourself to pack on mass on those shoulders!


Gym Tip #25 Pause reps are a great technique that you may include in any exercise that you are performing. To do a pause rep, simply stop the motion of a movement in an exercise and hold that position for a few seconds, then complete the movement. This technique is beneficial when using the bench press. When lowering the bar towards your chest (eccentric phase of the movement), pause at any point in the movement and hold that position for as long as you like. You will feel a deep burn as you are shocking your muscles into holding resistance at a fixed point. Try it out guys!

Gym tip #19 : Since calves are relatively small muscles in comparison to the other muscles in the body, it is advisable to train calves more often. In a 6 day workout split, you may train calves every second day, and if you train 3 or 4 times a week with breaks in-between, you may train calves in every workout. Most people choose to end their workouts with calves. Apart from the obvious calve exercises such as calve raises, walking or jogging on a high incline on a treadmill also helps stimulate those calves!

Gym Tip #20
There is often allot of debate as to how long you should train for. These days everyone seems to want the 'shortcuts' of bodybuilding and the easiest ways to put on muscle mass. It is important to note that the great physiques of the past such as Arnold Schwarzenegger were built through hardcore training regimes which lasted up to 4 hours a day in the gym, 6 days a week! You may be able to train for 1 hour a day and see results on your body, however the longer you train, the better those results will be! do not be fooled by the term 'Over-training'. As long as you are eating well and are meeting your daily caloric goals, your body will recover and grow.

Gym Tip #23 : BIG FOREARMS
The forearms are essential muscles which are used in a wide range of daily activities. Strong forearms attribute to strong 'grip strength'. Grip strength is the amount of weight you are able to hold on to with your hands, and this weight is mainly held by the forearms. In lifts such as the deadlift, the forearms are at the core of the activity, and the strength of your forearm will determine how much weight you are able to hold on to for the lift. The forearms may be built through exercises such as hammer curls, reverse grip barbell curls and wrist curls. Build those forearms and experience your increase in grip strength through other exercises which demand the forearms heavily.

Gym Tip #24 : SHOULDERS LIKE BOULDERS!
The shoulders consist of the anterior, medial and posterior deltoid. A well built shoulder contributes to a great, wide look. The smith machine is a great excercise for putting on mass on the anterior and medial deltoids. This excercise involves the movement of a straight bar from the chin up above the head, until the arms are fully extended. Begin with a weight at which you can comfortably get 12-15 reps, and gradually increase the weight until you are only able to get a maximum of 4 reps before hitting failure. You may perform 5 or 6 sets on the machine. Be sure to begin your workout with this excercise as you will be fresh and able to push more weight, allowing yourself to pack on mass on those shoulders!

Gym Tip #25
Pause reps are a great technique that you may include in any exercise that you are performing. To do a pause rep, simply stop the motion of a movement in an exercise and hold that position for a few seconds, then complete the movement. This technique is beneficial when using the bench press. When lowering the bar towards your chest (eccentric phase of the movement), pause at any point in the movement and hold that position for as long as you like. You will feel a deep burn as you are shocking your muscles into holding resistance at a fixed point. Try it out guys!

THE NEW STOCK IS NEARLY DONE........COMING THIS END MONTH IS THE CRAZIEST TO GROW YOU IN THE BEST OF SHAPES........GOD GIVES U THE HEIGHT & WE HAVE ALL TO AID YOU IN GETTING THE BEST WIDETH.

Impossible is just a big word thrown around by small men who find it easier to live the world they're been given than to explore the power they have to change it...Impossible is not a fact...It's an opinion...Impossible is not declaration...It's a dare...Impossible is potential...Impossible is temporary...Impossible is nothing...
John Maxwell

While liftin duh weights I yell out..."You sexy beast"...."Squeeze metal for papa".

“I lift things up and put them down.”

“To anyone that ever tells you that you can’t do something – tell them to go f*ck themselves.” – Guy Cisternino