Ok people, I see a lot of guys and gals doing this. They train their biceps before their triceps. To me this is backwards and I will explain why.

Think about when you train your legs. What muscle do you start with first? If you answered quads you would be correct. You don't typically start your leg session with hamstrings when training quads and hams on the same day.

Now think of your arms like your legs. Your triceps are the quads and the biceps are the hamstrings. I recommend starting out training your triceps first for many reasons. First of all your triceps are the stronger of the two. So you can lift a little more weight while your fresh in your workout. Second when training triceps first it's going to warm up your joints better. Third you don't need a lot of weight to stimulate the biceps. In my opionion if you start to go to heavy you start to cheat and the form will slip and it will be a sloppy set.

So remember triceps before biceps and it will be a completely different work out with hopefully a pump and growth spurt like you have never seen. Keep training friends!!!

There is no sustainable training program that can undo the effects of a consistently crappy diet. Remember training is only 20%! The other 80% is DIET!!!!

One of the major faults I see people making at the gym (or rather, after the gym) is failing to provide themselves with appropriate recovery. Proper recovery will allow you muscles to grow, improper recovery will not. What’s the point of going and working hard at the gym if you’re not going to do what’s necessary to let your muscles grow? Many people don’t realize that muscles don’t actually grow in the gym, they grow later.

When you lift weights, you break down your muscle fibers. Your muscles actually get smaller in this process.

It is when your muscles recover and build themselves up to be stronger, and better able to handle the weight that broke them down in the first place, that they grow bigger than they were before the workout.

Recovery is not only allowing enough time for your muscles to stop being sore. It’s much more complex then that.

The most important in my opinion? Getting adequate sleep. Your muscles can only grow and repair themselves while you’re sleeping. If you’re not getting 8 hours a night, you’re selling yourself short of the potential gains you could be reaping from your hard work in the gym. Shift your schedule around, do whatever you need to do in order to allocate 8 hours a day to sleep, everyday.

Second most important thing that promotes good recovery? Drink lots of water, and I mean lots. The old 8 glasses a day saying is outdated, and lacks any scientific backing. The latest research suggests that ideally, men should get about 3.7L of water a day, and women should get 2.7L of water per day. Water is to your body as oil is to a car. Everything just works better when you’re properly hydrated, don’t sell yourself short of it.

My last suggestion? It’s eat, and eat lots. Especially in the 1-hour period directly after a workout. Without food, your body has nothing to build up its muscle with. Protein and carbohydrates are particularly necessary for your muscles in the first hour after your workout. By eating foods that contain both these properties religiously after all your workouts, you can be sure that you’re providing your body with the fuel it needs to build lean muscle mass. Sometimes, eating real food isn’t practical or convenient. The solution? Supplements.

They provide your body with the nutrition it needs while being quick and easy to ingest. All you have to is being sure to take the right

"I'm not in this world to live up to your expectations and you're not in this world to live up to mine."

-Bruce Lee

Muscle Tip! Recovery time is key. If you don't allow your muscles time to recover, all the training and eating you do still won't help them grow. Remember the gym is just a muscle primer. Eating and resting and recovering is where you grow.

Quick Tip! Incline cable flyes keep constant tension on your upper pecs throughout the range of motion making them an effective move for taking your chest development to the next level!

Front delts get worked heavily on chest, so make sure you give at least 48 hours rest in between workouts.

Barbell wrist curls are a great way to build up the forearms. They are also more challenging than they look!

Benefits of eating Broccoli: Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions. SO EAT YOUR BROCCOLI!!!!! LLLAAAAAAAALLLLLLLLLLLL!!!!!