When you ask someone what is the best exercise for building big triceps you’ll probably get skullcrushers, pushdowns, or maybe close grip bench or dips. While these are all solid exercises, and you should be using them all, one of the most overlooked exercises is the dumbbell kickback.

I classify dumbbell kickbacks are a finishing exercise. This means you do them at the end of the workout and focus on technique, slow movement and getting the best contraction and pump. Finishing exercises are great because when you near the end of your workout, energy levels are low, and you can’t move as much weight. So the best way to finish off the workout is pick up a low weight, isolate the muscle, do some nice slow reps with perfect technique.

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You’ve probably heard the term on bodybuilding sites and magazines, but what exactly does hypertrophy mean? Muscle hypertrophy is a scientific term for the growth and increase of the size of muscle cells. Hypertrophy is what we train for, to grow new lean muscle!

Natural hypertrophy is at its peak during puberty, and usually stops in the late teen to early twenties. Muscle hypertrophy can be increased with the use of weight training. High intensity anaerobic exercise has been shown as the best type of exercise for hypertrophy.

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From what I have been reading around the web on forums and in bodybuilding magazines, many lifters are still confused about what they should put in their post workout shake. So I thought I’d post up what I consider to be the ultimate post workout shake. This is the combination that I have used for years with solid results.

I’ll list the ingredients below and why they’re essential for your shake.

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Taken from the Arnold site:

“Dexter Jackson of Jacksonville, Florida won the Arnold Classic bodybuilding competition at the Arnold Sports Festival 2008. A check for $130,000 was presented by Steve Blechman of Muscular Development, a trophy was presented by Brian Cavanaugh of GNC, an Audemars Piquet watch by Robert Ronen, and a Tony Nowak jacket and congratulations from Governor Arnold Schwarzenegger.

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I have been getting several requests via email for a good hypertrophy (muscle growth) workout. So I’ve put together a 4 day split workout aimed at muscle building and weight gain. This split workout hits each muscle group once per week. I have given this workout to many people who have achieved excellent strength and size gains.

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We’ve all been there…reading through articles and coming across words and thinking, “what the hell does that mean?”. I’ve created a list of popular bodybuilding and fitness terms and slang and I explain the meaning of each one. Enjoy!

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Our creatine buyer’s guide teaches you about what creatine is, what it does and the different types available so you can make an informed decision about what type you should use.

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Written by: Matthew Shepherd

I consider myself a supplement skeptic. I don’t go for hype, I don’t believe what I read in magazines and I am the first person to write of a new supplement when it comes onto the market. Today I’m going to write about my experiences with nitric oxide supplements, in particular, Gaspari Nutrition’s Superpump 250.

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Supplements 101. This supplements guide gives you a brief overview of the supplements you can use to increase muscle mass and strength. We’ll explain how each supplement works and how you should use it to get BIG and STRONG!

In this guide we’ll cover whey protein, creatine, glutamine, carbohydrates, vitamins and nitric oxide supplements.

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Welcome to real weight training. This is the first post. Stay tuned!