Focusing on heavy compound moves when training your triceps will not only add size to your arms, it will boost your bench press as well!

Quick Tip! One sweet potato delivers more than 260% of your daily value of vitamin A along with high doses of vitamins B6, C, D and iron.

Perhaps the standard bench press is the only exercise more popular for building bulging pecs than the flat-bench dumbbell press, but not by much. Dumbbells provide so many key aspects to muscle growth, including: 1) It’s easy to incorporate intensity techniques like drop sets and forced reps; 2) They force you to use smaller stabilizer muscles to complete the movement; 3) Each side works independently so that a stronger side can’t mask a strength imbalance.

SPOTTING THE ERROR
Though each side has to work through a longer range of motion and balancing the weight is more challenging with dumbbells, many lifters fall victim to fatigue on each rep and resort to resting the dumbbells against each other before at the top of the rep. Letting the weights rest against each other defeats many of the purposes of using dumbbells, because that short timeframe of rest means the tension on the muscle is reduced. Bodybuilders who don’t allow the weights to touch at the top are able to string together more time under tension (TUT) and can therefore more fully engage the pecs.

✔Fix It

One of the most practical ways to solve the issue of resting at the top of each rep is to imagine you’re actually using a barbell (making it impossible to bring your hands together), pressing the dumbbells straight up toward the ceiling. By forcing your hands straight up, you don’t lose any tension on the target musculature nor do you allow your stabilizers a chance to rest. At no other point of the range of motion (ROM) is the need for stabilizer activity greater than when trying to keep the dumbbells apart at full extension. The key is to press as much weight as possible for a target rep range while avoiding the natural tendency to relax during the set. As long as you keep a few inches between the dumbbells, you’re making the best use of them.

Beginner’s Tip

Shoot for high reps. Correctly using dumbbells can be both highly rewarding as well as costly on the joints if you try to go too heavy too soon. And considering you’re not touching the dumbbells at the top means more work is placed upon your chest. If you go a little lighter, you’ll be able to bust out more reps with better form, allowing you to build a better foundation as you gain strength and size.

Quick Tip! Bicep exercises in which your elbows are behind the plane of your back emphasize the long head of the muscle. Keeping your elbows in front of your body emphasizes the short head.

Quick tip! Alcohol suppresses testosterone production in the body and can lead to gynecomastia, also known as "man boobs." So drink in moderation and try to limit it to once a week and only a drink or two.

"If you want to live a happy life, tie it to a goal, not to people or things."

-Albert Einstein

Hack squats allow you to load up on weight without worrying about balance. The higher you place your feet on the platform, the more you engage the hams/glutes.

Keeping a food journal is a must. You need to keep track of your food intake so you know what needs tweaking in order to reach your goal. Keep it simple by just writing down the protein and carb amount for each meal. By keeping it simple you're more likely to stick with it!

Bananas

As bananas are among the most carbohydrate-dense fruits, eat them with your breakfast to help restock muscle glycogen level and put a halt to muscle breakdown. Or blend one into your post-training protein shake to help replenish muscle energy stores. Bananas are also a fabulous source of potassium, an electrolyte necessary for proper muscular contraction.

Frozen Wild Blueberries

Food scientists at Cornell University (Ithaca, NY) found wild blueberries pack a huge antioxidant payload. Harvested at peak ripeness, frozen blueberries are flash-frozen after picking to lock in those antioxidants. Many supermarkets stock subzero wild blueberries in their frozen-food section. Add them to shakes, oatmeal and yogurt.

Kiwis

Ask 10 bodybuilders which fruit packs in the most vitamin C, and the majority will name the orange. In fact, kiwi fruit possesses higher levels of this potent antioxidant, which could help you trim fat off your frame. Scientists at Arizona State University (Mesa) found poor vitamin C status can hinder fat burning during exercise because vitamin C is necessary for the synthesis of carnitine, a molecule required for the proper oxidation of fatty acids.

Apples

An apple a day may keep Buddha-belly at bay. Preliminary research data suggests a compound in apple peel called ursolic acid can rev up fat burning as well as increase skeletal muscle mass. With a lower glycemic index than many other fruits an apple is ideal before a workout. Consider splurging for organic if you’re noshing on the peel. The Environmental Working Group found apples harbor more pesticide residues than other fruit.

Avocados

This fruit (yes, it’s a fruit) is packed with dietary fiber — a whopping 13 grams per avocado. Bodybuilders on a high-protein diet may be coming up short in the fiber department, but seeing as a high-fiber diet has been shown to help whittle the middle (likely by reducing spikes in blood sugar and discouraging fat storage), adding fiber where you can is key. Avocado is also a leading source of heart-healthy monounsaturated fat. Spread avocado on rye crackers or add slices to your dinner salads.

Watermelons

This refresher is a good source of citrulline and amino acid involved in the production of nitric oxide (NO). Bodybuilders rave about NO since it improves blood flow to muscles, allowing for a greater delivery of recovery nutrients and anabolic compounds. Want to ignite some fireworks in your love life? Research suggests citrulline can also relax and dilate blood vessels, much as the little blue pill does.