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  • which of the 3 body types are you!?

    im ENDOMORPH im struggling gaining muscle without accompanying body fat its true :o :o
    tips for endomorph., never do reps lower than 8 and
    take a lot of protein this will make you gain muscle base on my experience.
    A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. hope this help you tnx =)

  • Promatrix7(pm7) & Promatrix Mass - My Experience

    @yoisthename said:

    @willheart said:
    two months transformation eto na ako ngayon bulking while shredding using promatrix mass., ever since wala akong tinake na ibang supplements maliban sa promatrix and im so proud of my self na goal ko ito ng workout lang yes! workout lang sa kwarto at never ako nag punta sa gym

    question pala sir @willheart - regarding sa food, ano meal plan mo? ako kasi kahit ano lang. eh parang may mali, lakas makalaki ng tyan. thanks!

    wala! pero bihira lang ako kumain ng junk food siguro once in a week malakas kase makapag palobo ng tyan pero araw araw kase ako nag aabs exercise kaya okey lang got still packs

  • Promatrix 7 Review

    @yoisthename said:
    try ko din to boss @willheart kapag ubos ko na ung 2nd bag ko ng mutant mass.. =)

    oo mas maganda if mag try ka ng iba then choose a perfect supplement that suit to you kung ano mas lamang or effective sayo

  • 10 Different Ways to Do a Bicep Curl

    1. Concentration Curls
      Because it takes a lot of moving parts out of the equation, the concentration curl is one of the best moves to isolate the biceps muscle.

    While sitting on a bench with your feet firmly on the floor, place the back of your left upper arm on the inside of your thigh. Keep your arm on your thigh throughout. Put your right hand on the right knee for stability. Do your curls on the left side, then repeat on the right side.

    1. Preacher Curls
      Similar to concentration curls, preacher curls eliminate any momentum you can gain by swinging or twisting and puts the focus directly on your biceps. You’ll get a great stretch at the bottom of the exercise, too.

    Using a regular preacher bench, grab an EZ Curl bar with both hands using an underhand grip (palms facing upwards). Slowly curl the bar up to the top and bring it a few inches from your chin. Return the weight back down with a slow and controlled tempo to the starting position, allowing some resistance (negative) on the way back down. Repeat the movement for the desired number of repetitions.

    1. Hammer Curls
      Hammer curls are a great way to strengthen your biceps and forearms while targeting the “outer head” of the biceps. As you lower your arms, the dumbbell and wrist look like a hammer, thus the name. (The more you know, right?) Hold a set of dumbbells with a neutral grip so your palms are facing each other. Curl the dumbbells while keeping your palms facing each other.

    2. Spider Curls
      Spider curls are incredible for building huge biceps. For one, similar to the preacher curl, you have to rest your triceps on a pad to prevent yourself from using momentum or swinging your body. Second, because of the starting position, you have to fight more gravity which gets you serious intensity.

    Use the preacher curl machine backwards so that your triceps are resting on the straight-up-and-down side. Start with your arms hanging straight down to the floor and curl.

    1. Band Curl
      Band-resisted exercises help you explode past sticking points. During the bicep curl, for example, you engage the biceps more toward the top half of the movement than the bottom-half. By using a band, you can better match the strength curve of the movement because the resistance will be easiest at the bottom (when the muscle is fully stretched) and get harder as you rise. Grab the end of an exercise band with each hand holding the middle of the band under your feet. Perform your bicep curls.

    2. Zottman Curl
      This curl combines the conventional bicep curl and reverse curl for an awesome two-in-one movement. This way, you’ll target the biceps and brachialis with normal-style (wrists supinated) curls and also hammer your forearms with the reverse curl portion.

    Stand with a dumbbell in each hand with palms facing forward. Curl the weights as you turn your wrists so that your palms face away at the top. Reverse the movement, returning to the starting position with your palms facing forward.

    1. Cable Curl
      At the beginning and end of a dumbbell or barbell curl, you move the weight about parallel to the floor and, thus, don’t fighting against gravity. Once you get into the middle range of the movement, you’re finally pulling against gravity. Because cables rely on a pulley system, however, you’ll get constant tension throughout the movement for consistent stimulus.

    2. Plate Curl
      A great way to develop strong, massive forearms is to strengthen how hard your fingers can pinch together. Train this grip by varying the way you hold your weights.

    Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate.

    1. TRX Bicep Curl
      With bodyweight exercises, all you have to do is change the angles to make it harder. Move closer to the anchor point on the TRX bicep curl, for example, and you’ll instantly ramp up the intensity. They also lower your risk of an elbow or wrist injury from ugly technique or heavy machine work, and they break the monotony of the same boring exercises everyone else does.

    Grab a TRX and face the anchor point. Lean away, keep your body straight, and pin your upper arms at your sides. Then, curl the TRX towards you. To make this harder, move your feet closer to the anchor point.

    1. Fat Grip Bicep Curl
      With a thicker handle, you have to squeeze much harder just to hold the same amount of weight, which boosts your neural drive and activate more musculature. Also, because it strengths your grip, it allows you to hold more weight during conventional bicep exercises.

    Place a Fat Grip Opens a New Window. around the dumbbell handle and perform your bicep curls. (If you don’t have a Fat Grip, wrap a small towel around the handle.)

  • How to stay ACTIVE while RECOVERING from an Injuries


    For Lower Body Injuries
    Whether it’s your knee, your ankle, your hip, or your foot, a lower body injury can substantially impact your regular workouts. “For some lower extremity injuries, aquatic exercise may be an option which avoids impact to the injured area,” Bowden says.


    =Swimming laps
    =Gentle water aerobics
    =Using the arm bike (or upper body ergometer) at the gym

    For Upper Body Injuries
    Upper body injuries can limit mobility in your shoulders, wrists, arms, hands, or back. “For upper extremity injuries and back injuries, a certified physical therapist can provide instruction in exercises that are safe and will promote your recovery,” Bowden says.


    =Walking or a gentle cardio class
    =The elliptical machine, or an arc trainer

    For Back Pain
    Back pain can occur for a variety of reasons, but sitting at a desk all day can often exacerbate the problem. Simple stretches to soothe the spine and abdominal exercises to strengthen the core can help ease and prevent pain.


    =Pilates or other abdominal exercises to strengthen your core
    =Gentle yoga. Try poses to alleviate the pain of chronic sitting or poses to help unwind the lower back.

    For Shin Splints
    Shin splints are incredibly common among runners and dancers. They can occur from overuse, stress fractures, overpronation or “flat feet,” or weakness in the stabilizing muscles of the hips or core.


    =Cross-training with other forms of cardio such as swimming or biking that don’t involve repetitive impact
    =Avoid running

    For Plantar Fasciitis
    Many runners are familiar with the stabbing pain of plantar fasciitis, which is the most common cause of heel pain. The repetitive motion of running can cause the shock-absorbing band of tissue known as the plantar fascia to tear, leading to irritation and inflammation.


    =The elliptical or stationary bike
    =Weightlifting—try machines and moves that don’t require you to put weight on your heels