Posted 16 January 2021 by

The 3 Best Exercises

For Building Lean Muscle

If you’re sick and tired of looking ‘average’, at least in your own mind, then it might be time for you to get in the gym and do something about it. Many of us would give anything to have a lean, muscular, aesthetic physique that a Greek God himself would be envious of. As you know, in order to build muscle, burn fat, and make any kind of improvement to your physique at all, you need to be willing to put the hard work in at the gym (or home). How many of you out there can honestly say that the exercises and routines that you are following are yielding the results you were hoping for? If lean muscle is your primary goal, you need to know which exercises to perform. That’s where we come in. 

Below you will find 3 of the best exercises for building lean muscle.

Barbell bench presses

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When it comes to building lean muscle, the barbell bench press is, without question, one of the most beneficial exercises you could ever wish for. The barbell bench press is a compound exercise, which basically means that it works multiple muscle groups at once. Primarily it targets the pectoral muscles, but on top of that it has works the triceps, the delts, and even your core stabilizer muscles. Proven to add thickness and definition to the chest, barbell bench presses, either on a flat, incline, or decline bench, are ideal.

To perform this exercise:

  • Lay on a flat bench and arch your back very slightly, while pinching your shoulder blades together.
  • Next, place your hands onto the bar with a grip just wider than shoulder-width.
  • Lift and un-rack the bar carefully, and then slowly lower it down gently until it grazes your upper chest, making sure not to bounce it.
  • Hold for a second and extend your arms, lifting the bar back into the air and repeating for as many reps as required.
  • After several reps you should begin to feel a deep stretch in your chest.


Military presses

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If you’re looking to build lean muscle on and around your shoulders and upper back, military presses are perfect. These are another compound exercise that targets many muscles in the upper-body. What’s more, they can be performed seated or standing.

To perform standing barbell military presses:

  • Take a barbell and place it onto a squat rack roughly shoulder height.
  • Next, stand under the bar, grip it around 2 inches wider than shoulder-width, keep your head straight, and lift the bar off.
  • Now, slowly press the barbell up over your head, making sure to keep your head straight, as if you were trying to make a double chin.
  • When the elbows are fully extended, hold for a second, and slowly lower the weight back down to shoulder height, and repeat for as many reps as needed.



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Finally, if it is lean muscle mass you want to build, you can’t forget squats. Squats target your glutes, hamstrings, quads, and even your calves slightly and they are the perfect lower-body compound exercise.

To perform barbell squats:

  • Place a barbell onto the rack so that it is roughly 2 inches below shoulder-height.
  • Next, place your hands roughly 8 inches wider than your shoulders while gripping the bar, and slowly stand underneath it.
  • Stand so that the bar rests on your traps, making sure it is well away from your neck.
  • Squeeze your shoulder blades together and slowly stand up with the bar resting on your upper back.
  • Now, take a step back and slowly squat down until your knees form an at least 90 degree angle.
  • Hold for a second, keep your head up straight, and slowly stand back up.
  • Repeat the process for as many reps as required before safely re-racking the bar in the squat rack.

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Posted 15 January 2021 by

Supplements... Should I

be Taking Them?

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If you are looking for a way to build muscle fast, there are plenty of supplements on the market today that promise to do just that for you. But, how many of those claims are true that you need supplements to be able to reach the goals you have with muscle gain? Will supplements really work for you to give you the body you always wanted?

The truth is that if you are getting enough protein in your diet, you don’t really need supplements. There are a number of foods that are excellent for building muscle because they are high in easily-digestible protein and contain healthy fats as well as other important nutrients that will help your body build muscle fast.

Some of the best foods for muscle building include milk, eggs, chicken, lean ground beef, almonds, and fish. As long as you include plenty of these in your diet, then you shouldn’t have to worry about supplements. A great way to make sure that you’re getting enough protein every day is to track your diet with a fitness app.

For people that are concerned about not getting enough protein, then a protein supplement may help them get what they need to build their muscle. When looking for a protein supplement, it’s important to make sure you’re getting a high-quality supplement that contains an all-natural protein source and comes from a reputable company.

Finding a great supplement is important because most of these supplements are not regulated by the FDA. That means that literally anybody could encapsulate some ingredients, put a label on it, and sell it for however much they want. Their product wouldn’t have to be verified or tested by any government testing agency which means there’s no guarantee of quality.

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In addition to protein supplements, there are other supplements on the market that may or may not help you gain muscle. These supplements include various vitamins and minerals that help promote muscle growth in your body. Like protein, you can get what you need from food, but if you are worried you’re not getting enough in your diet, you can supplement.

Calcium is something that many people are not getting enough of, and although it’s mostly thought of as a bone-building mineral, it’s also used in muscle function. If you’re not getting enough calcium, then you’ll have a hard time contracting your muscles during workouts and will also suffer during recovery, so make sure you’re eating plenty of broccoli or else take a calcium supplement.

Iron is another essential mineral that your body uses for muscle function and growth. It also ensures that you’ll have enough energy for your workouts. While it can be found in things like beans and red meat, you may also want to add an iron supplement if you don’t feel like you’re getting enough iron in your diet.

Bottom Line

At the end of the day, you need to decide for yourself if supplements will help you build muscle. While some people can get all they need from their diet, others may benefit from taking some supplements, whether it’s a protein supplement or a vitamin or mineral supplement.

Posted 08 January 2021 by

Wasting Your Money On

Protein Supplements?

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Is your body making the most of all the protein you’re consuming?

Let’s face it: No protein, no growth.  And we’ve all been bombarded with the latest trends in protein powders, weight gainers, lean gainers, combined protein, plant protein, whey, and egg etc…

…and the list goes on and on.  But one of the harsh realities I’ve learned from peak performance expert Wade Lightheart is this:

Most of the protein individuals consume ends up in one of two places.

One is your toilet bowl.  Make sure you are ABSORBING the foods you eat, ok?  Protein isn’t cheap whether it’s coming from food or shakes.

And the second place is in a nice layer of sludge somewhere in your digestive tract.  And that all adds up to one GIANT-SIZED WASTE OF MONEY AND EFFORT from all the food you’re eating — especially if you’re taking protein supplements.

You’re absorbing and using only a tiny fraction of the nutrients you’re taking in.

So what’s going on here? And what’s the solution?  Fact is, our bodies require ENZYMES to perform at their best.

And without getting too complicated, enzymes are THE WORKERS in our bodies. (In many ways, they’re the “holy grail” of health).

EVERY function in your body requires enzymes

Enzymes digest your food, stimulate your brain, provide cellular energy, and repair all the cells, tissues and organs of your body.  Enzymes are the sparks that make everything happen.

AND HERE’S THE BAD NEWS: Our bodies have a LIMITED enzyme-producing capacity, which naturally declines as we age. (In fact, most individuals have only 30 percent of their enzyme potential by the time they are 40 years old!).

Your body naturally produces over 3,000 different types of enzymes, yet our ONLY external source of enzymes comes from THE FOOD WE EAT.  Digestive enzymes are found naturally in ALL food, whether it’s fruits, vegetables, or meats.

However, most of the food we consume in our modern diets is completely devoid of enzymes, because of how we grow, prepare and transport it.  And research demonstrates that ANY FOOD HEATED ABOVE 114 DEGREES FAHRENHEIT LOSES ALL OF ITS ENZYMES.

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And that’s pretty shocking and scary when you think about it.  In other words, all cooked food is deficient in digestive enzymes, leaving very little to break down your food.

This means most of us are UNABLE to effectively digest the protein we eat.

And that’s pretty shocking and scary when you think about it.

But don’t be too alarmed, because some very bright scientist brains have thankfully figured out a solution:


You see, it turns out that enzymes are perhaps the most overlooked component of digestive health.

Not only are digestive enzymes required for the breakdown and digestion of food. But their benefits extend well beyond that too…

World-renowned colon expert Dr. Hiromi Shinya suggests in his book “The Enzyme Factor”, that undigested protein — particularly from milk products, fast food and red meat — can become ‘food’ for “bad” bacteria.

And these bad bacteria create all kinds of toxins that leak into the blood stream.

Meanwhile Dr. Edward Howell, author of “Enzyme Nutrition”, has demonstrated conclusively that using digestive enzymes can improve digestion, regulate weight, and ease the symptoms of a variety of health conditions.


If you take a look around, you’ll find a whole bunch of enzyme formulations being sold in the market. But they’re certainly not all created equal — especially when it comes to the enzyme that digests protein: PROTEASE.

And there’s a big reason of this…

Protease is the most expensive of the enzymes to make.

And there are several kinds of protease enzymes.

And while most formulations have high levels of amylase (digests carbohydrates), or lipase (digests fats), the protease (digests protein) tends to be LOW QUALITY and in low amounts with most formulations.

That’s why speaking to peak performance expert Wade Lightheart has been like a breath of fresh air.

He was disappointed with the low protease levels of most enzyme formulations. So he decided to create his own high-protease digestive enzyme formula instead, using only the highest quality ingredients.

And it’s called MASSZYMES ==> Masszymes digestive enzymes

Wade assures us this is the most powerful protease supplement on the market.

(The formulation team who assisted him in designing these enzymes told him they have NEVER created a more potent enzyme combination. And you can check out a great comparison chart on that page I’ve linked to, showing the enzyme quantities in Masszymes compared to other formulas).

Scroll down this page to see the chart ==> Masszymes formula comparison

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Posted 28 December 2020 by

Guide: Mass Building VS

Lean Muscle Building

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There are two main types of people that do strength training exercises: those who want to bulk up and get massive muscles, and those who want to cut fat and look thinner with lean muscles. As different as these two goals are, the exercises needed to reach them are actually the same. However, your approach is significantly different.

Before you really get started with muscle building, you need to recognize which of these two groups you’re in. Are you building muscle because you want to look like Arnold Schwarzenegger or because you’re going for more of a runner’s lean build? Once you’ve identified your personal goal with muscle building, you’ll know exactly what approach to take.

Here are a few differences between mass building verses lean muscle building:

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Intensity Level

If you want to build mass, then you need to focus on high-intensity workout routines which means lifting more weight with fewer repetitions. This will help you push your muscles to their limit so they bulk up quickly. For lean muscle building, on the other hand, you’ll want to train at a lower intensity level but with more sets and reps.

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Rest Time

The amount of time you rest in between sets will also help determine if you build muscle mass or lean muscle. For building muscle mass, you want longer rests between sets, from 60 to 90 seconds. This gives your muscle plenty of time to relax and be ready for the next set. Lean muscle building will require shorter rests between sets, from 30 to 60 seconds.


Workout Frequency

How often you work out will also have an impact on what type of muscle you end up with. Those looking to build massive muscles should be hitting the gym 5 to 6 days a week. If you want to stick with lean muscle, then 3 to 4 days will be enough. Either way, it’s important to make sure you’re giving each muscle plenty of time to recover between workout days.



You are what you eat, and it’s no different in the muscle-building world. To really see an increase in muscle mass, you need to make sure you’re getting plenty of calories every day, around 30% of which need to be protein. While the protein percentage will be the same for lean muscle gains, the overall number of calories should be less.



How you prepare your muscles for your main workout will determine if they bulk up or stay lean. For building up impressive muscle mass, you should make sure to take 5 to 10 minutes prior to your main workout to do the same exercises with lower weights to prepare your muscles. Since lean muscle building already uses lower weights, you only need to do a basic warmup with light cardio first.

A great way to get more advice and help to reach your specific goal is to find someone that has the body you want to have and ask them what they do.

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Posted 27 December 2020 by

5 Must-Have Foods

When Muscle Building

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When you’re working on building muscle, there are two aspects that you need to consider: what you are doing with your body and what you are putting in your body. Even if you’re doing everything right in the gym, if you pick up a double cheeseburger and large fries on the way home, you’ll be undoing everything. Fortunately, there are a number of great foods to choose from for muscle building.

Here are 5 must-have foods when muscle building.

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1. Fish

One of the things that makes fish an outstanding food for muscle building is it is packed with protein. Salmon, for example, boasts 25 grams of protein for every 100 grams of fish. This will help you quickly and easily reach your daily protein goals.

The other aspect of fish that helps you build muscle is that it contains high levels of monounsaturated fats as well as omega-3 fatty acids. Both of these healthy fats will help you get the energy you need and help keep your body healthy.


2. Whole Eggs

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Don’t give in to the misconception that egg yolks are bad for you and skip them. The truth is that egg yolks are packed full of the protein that you need to rebuild those muscles. In fact, there are about 6 grams of protein in each egg, so a couple for breakfast will give you a good amount.

What really makes eggs a great source of protein is the type of protein it contains. It’s got what’s called a high biological value, which means your body uses it more efficiently than other types of food, so you know it’s doing plenty of muscle building for you.


3. Chicken

Another great source of protein is chicken. For every 100 grams of chicken, you get a whopping 31 grams of protein, allowing you to eat as much as you want without worrying about filling out your calorie count without gaining anything from it.

Chicken is also great because it’s a lean meat, meaning it contains a low amount of fat. Saturated fats that come from animal are unhealthy and should be avoided with healthy unsaturated fats taking their place in the calorie count. This diverse meat can easily show up in a number of healthy dishes.


4. Lean Ground Beef

When it comes to the red meats, many people tend to stay away from them because of the high fat content, they have a lot to offer as far as protein, so choosing a lean ground beef will help you benefit from the 21 grams of protein per 100 grams of beef.

What makes the extra fat worth it when it comes to ground beef is the other vitamins and minerals it contains which are essential for muscle growth. Zinc, iron, and vitamin B12 all contribute to muscle growth, and this red meat is loaded with them.


5. Almonds

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If you’re looking for a plant-based source of protein that also makes a great snack, then almonds are the way to go. These delicious nuts have 8 grams of protein in every ¼ cup, which is even more than eggs. They also contain a high amount of magnesium that helps your body use protein for muscle growth.


Almonds also will help you get in your healthy fats for the day as they are filled with monounsaturated fats. These fats will help you feel healthier and can actually help lower your risk of developing heart disease among other things.

For the ultimate muscle building guide CLICK HERE

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Posted 08 December 2020 by

How To Avoid Hurting

Your Back In The Gym

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Back pain is one of the most common gym woes, and it has the power to not only ruin your workout, but make every part of your day difficult if you aren’t careful.

Luckily, knowing the common causes of back pain can give you a good idea of what not to do in the weight room.

Here’s a look at how to avoid hurting your back in the gym.




Poor form in general

Good form isn’t just a way of targeting the right muscles; it’s also key to keeping your body in proper alignment and reducing the risk of injury.

When performing a deadlift, for example, you should maintain a flat back, and aggressively tense your core muscles during the lift to provide protection against the shearing forces exerted by the weight. Failure to do so will massively increase your risk of a back injury. If you're ever unsure about your form don't hesitate to ask a personal trainer at your gym. 


Training to complete failure

A lot of bodybuilding gurus will tell you that you need to train to the point of absolute failure, and then squeeze out a few more cheat reps as well, in order to get the most out of your workout.

Tellingly enough, some of the biggest advocates of this training style, including six-time Mr Olympia Dorian Yates, find themselves riddled with serious injuries in later life.

Training to complete failure means that your form will falter sooner or later, and your joints will absorb a lot of extra stress as your muscles give out. Judge how much you can push yourself wisely and try not to push past your limits to reduce your risk of back injury.


Unaddressed muscle imbalances

A lot of ‘back problems’ don’t really originate in the back at all but are the result of muscle imbalances in other areas of the body.

Weak glutes are a major cause of lower back pain, as good glute activation is essential for reaching full flexion at the top of various movements, including the squat and deadlift.

When our glutes fail to do the work, some other part of the body will have to compensate and will likely become strained in the process. Typically, this means the back.

If you have recurring back pain, it could be well worth your time to arrange a consultation with a sports physiotherapist so that they can identify these weak areas and imbalances in your physique and help you to correct them.




A bulging/herniated disc

Herniated discs are a very common injury, with plenty of regular lifters experiencing this condition at some point in their lives.

Contrary to popular belief, herniated discs typically don’t require surgery to correct, but rather, the right rehabilitative exercises.

The right rehabilitative exercises are NOT exercises which involve forward bending of the spine, such as in knee-hugs and toe-touches. This will only cause the disc to bulge even more.

Instead, the first rehabilitative exercise should be to decompress your spine by hanging off a pullup bar — preferably with your toes touching the ground, to allow the lower back to relax properly into the stretch.

Next, work on resetting the disc by performing a yoga cobra pose, and hyperextending your back in a controlled stretch.


Gluteus Medius imbalances

The gluteus medius is a muscle that sits on the outer side of the pelvis, beneath other muscles.

The jobs of the gluteus medius are to enable you to lift your hip and out to the side, and also to keep your pelvis level and aligned as you walk.

When imbalances develop in the gluteus medius, it often manifests as lower back pain which shoots down into the hip.

This pain frequently develops when you have an unequal weight distribution over your hips when doing exercises like the squat. This could be because of bad barbell positioning, but it could also be because your hips are misaligned, and your own bodyweight naturally shifts more to one side.

To address gluteus medius imbalances, you can do various exercises, including what Athlean-X physical therapist Jeff Cavaliere calls “sack swingers”.

This exercise involves wearing a dipping belt with a weight suspended between your legs and walking around slowly and deliberately to force the muscles to engage and stabilise the hips.




Foam rolling your lower back

If you have back pain and you’re not sure what’s causing it, foam rolling your lower back is probably not a good idea. This is because your lower back lacks the rigid supportive bone structure of your upper back, so there’s little to stop a foam roller from causing damage to already inflamed or harmed tissue.

Focus, instead, on exercises you can control more fully.


Training through the pain

“Training through the pain” is generally one of the worst ideas when it comes to lower back pain, and dealing with injuries in general.

If your lower back is killing you, it doesn’t need more strain to get better. It needs time out of the gym, a possible consultation with a physiotherapist, and gentle rehab exercises only.

For a doctor-approved solution to lower back click the banner below:



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Posted 01 December 2020 by

6 Ways to Enhance Yours

Gym's COVID Protocol

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Due to the pandemic, a lot of businesses have been forced to close down. Amongst the first businesses to be closed were the gyms, because the virus is mainly spread via bodily fluids. Luckily in the past few months, gyms have started opening. So if you own a gym, you will need to make sure that you follow recommended protective measures. Here are 7 ways to enhance your gym’s COVID-19 Protocols for maximum protection:


1. Impose Social Distancing

The virus is predominantly spread via infected bodily fluids. So it is imperative that you impose social distancing in your gym. Gym-goers should keep their distance from one another, to prevent the spread of the virus. 

To help remind your gym-goers, you should install signs all over the gym. You could also have your gym instructors, remind your gym-goers during their training sessions. Imposing social distancing could be a bit tricky because some clients could be a bit argumentative or hard-headed, however, if you don’t impose this rule, your gym will get in a lot of trouble. So make it a cardinal rule of your gym. 


2. Provide Complimentary Face Mask

Aside from social distancing, yet another way to prevent infection is to have your clients wear face masks during their gym sessions. Some gym-goers may feel annoyed at having to use face masks, however, it is a necessity if you want to stay in business. 

One way you could lessen your gym-goers annoyance is to give away complimentary face masks after their work-outs. Remember that after workouts, most face masks will be soaked with sweat. So giving away complimentary face masks will lessen their annoyance, and keep them safe once they leave the gym. 

It is best to purchase your face masks in bulk. Luckily there are companies such as HisoMedical, that produce high-quality and affordable face masks. HisoMedical is also a Germany Government PPE contracted supplier, so its products are well-crafted and are top quality.


3. Disinfect Consistently

Once infected spittle and body fluids land on a surface, it also becomes infected. So aside from making your clients wear face masks, you should make sure that you disinfect the gym on a consistent basis. If you could, you should set aside half a day to do a deep clean of your gym. You could also clean the gym after 2 or 3 hours of operation. Have your instructors wipe the equipment with alcohol or disinfectant. They should also mop the floor and mirrors of sweat or any body fluids.

Although it may be tedious and time-consuming, remember that all it takes is one infected person to contaminate your gym. So you should make sure that you disinfect as much as possible. 


4. Limit the Number of Gym Users

Make it a part of gym protocol to limit the number of people using your gym. The fewer people, the easier it will be to contain any potential outbreak. You should also limit your client’s workouts to a limited time.

It could be an hour or two, but it would not be good for your regulations if your clients stay the whole day. Make it clear that they should finish their workouts then give other gym-goers a chance to get their set in as well. 

Although this may annoy some of your gym-users, you should follow this protocol. It is better that your clients get annoyed now, and still, come back.

So before you open your gym, you should have your clients make a reservation. They can do it either online or through the phone, it doesn't really matter how. What matters is that you have a set number of gym users and that you stick to this protocol no matter what. 


5. Install Hand Sanitizers

During workouts, it is important that your clients are as safe and clean as possible. So you should make it a priority to install as many hand sanitizers around your gym as possible. That way, they don’t need to go to the bathroom to wash their hands.

It is important that you install hand sanitizers in strategic areas. Such as near the weights or near the treadmills. That way once they finish a set of cardio, they don’t have to go across the room just to clean their hands. All they need to do is just press on the hand sanitizers, and they could get back to their workouts with no fuss. 

When you purchase hand sanitizers, it is important that you buy ones that consist of 70% alcohol. This is the minimum amount of alcohol necessary to kill the virus. It could be a bit pricey to install hand sanitizers all over the gym, however, it is necessary if you want to keep your gym open.


6. Stay Updated with Covid Regulations 

As time passes, new updates will be announced on COVID-19 and any regulations concerning the Coronavirus. These updates are extremely important and could affect your gym’s future. So it is imperative that you stay updated with these regulations as much as possible.  

Remember that we are going through a new normal, and the more prepared we are the more effectively we will be able to survive and thrive. By keeping tabs on these regulations, you will be able to make your gym as ready for the new normal as possible. 



For the past few months, a multitude of gyms have been forced to close their doors to the public. However, in recent months, COVID restrictions have lessened, and a good number of gyms were given the green light. However, gym owners should not rush to open their doors just yet. With the protocols in this article, you’ll be able to make your gym as safe as possible for your customers.


Posted 20 November 2020 by Steve Theunissen

6 Essential Nutritional

Rules for Muscle Gain

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While the majority of people out there are focused on losing weight, there are quite a few who are interested in the scale going up rather than down. Of course, what they want to put onto their frame is muscle and not fat. In this article, we reveal 6 key weight gain rules that will help you to pack on lean muscle mass.


Consume Protein as soon as possible after working out

After strength training your body is working overtime to rebuild the muscle that you’ve just broken down in the gym. If you eat nothing, your muscle growth will be seriously hampered. In fact, you could even lose muscle. Be consistent with a fast-digesting protein source, such as whey powder, and you will give your muscles the fuel they need to get bigger.


Combine Proteins with Carbs

When you eat them together, proteins and carbs achieve more than anyone of them does by itself. Carbs help protein reach your muscles quicker, speeding up growth. Post-workout, your body needs to replace the glycogen that it has used up to fuel your training. Use a protein supplement that contains carbs, or add some whole fruit to your protein shake.

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Stay Hydrated

Weight training of itself will not lead to dehydration. If you are dehydrated before a gym session, however, you will not get in a very productive workout. For one thing, your system will release more stress hormones, while producing less testosterone. Be sure to get some water into your system when you first get up in the morning. This is especially important if you have been drinking the night before. Incidentally, staying hydrated is also one of the most important weight loss tips.


Stay Hungry

To grow a kilogram of muscle (2.2 pounds) you need about 6000 extra calories. If you want to build it in a week, you’ll need an extra 880 calories per day. That means that you will have to be a big eater. If you find yourself struggling to swallow those extra calories, take more of it in the form of protein shakes. Make sure, too, that you are having at least 6 meals over the course of your day, spread every three hours apart.


Eat for More Energy

Make sure that you keep up your carb content, especially if you are training hard in the gym, which you should be. While you are focused on gaining as much muscle mass as possible, it is not the time to be lowering your carbs in order to get rid of body fat. That can come later. Right now you need all of the energy you can get from carbs to fuel you through those intense muscle-building training sessions.

The lower you drive down your carbohydrate levels, the more you have to rely on other fuel for energy. You certainly don’t want to have to be sacrificing some of your muscle-building protein for energy – you need to keep it for mass building. Keep your carbs at between 55-60% of your total caloric count to ensure that you have all the energy you need to “bring it” in the gym.



Caffeine does more than keep you awake. It can boost your workout performance, help you use more fat for energy and reduce post-training pain. However, drinking powdered caffeine dissolved in water will give you greater benefits than simply downing a cuppa Joe. Energy drinks are a good source of caffeine. However, they also contain a lot of sugar. Consider taking a caffeine tablet instead. That way, you’ll know exactly what you’re taking.


Posted 14 November 2020 by

10 Most Popular Bodybuilding

Books On Amazon

Published: 14th Nov 2020

10. Dorian Yates: From the Shadow: Official Biography

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Title: Dorian Yates: From the Shadow: Official Biography

Author: Dorian Yates

Price: $24.99

Promising review: “This book offers a very good insight into Dorian's life mindset, training protocol and how said elements propelled him to bodybuilding greatness and popular culture ICON status.” - J. Blankenfeld



09. Joe Weider's Ultimate Bodybuilding

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Title: Joe Weider's Ultimate Bodybuilding

Author: Joe Weider

Price: $19.95

Promising review: “If you're serious about bodybuilding, this book is a must-have. The Weider principles have served as the training foundation for many professionals for good reason. Though I'm not a competitor, by any stretch of the imagination, I always keep his books within reach. Like any discipline, gather knowledge from every reputable source you can find and you can't get much more reputable than the father of modern bodybuilding.” - Calvin



08. Bodybuilding For Beginners: A 12-Week Program to Build Muscle and Burn Fat

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Title: Bodybuilding For Beginners: A 12-Week Program to Build Muscle and Burn Fat

Author: Kyle Hunt

Price: $11.89

Promising review: ”This book is great! It truly gave me everything I needed to start a structured workout routine. My favorite part was the drawings and the detailed tips for positioning of the body. It really helped me to understand exactly how to get the exercise right! I’m excited to progress in my program!” - C.Forsyth



07. Men's Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show

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Title: Men's Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show

Author: Tyler English

Price: $15.49

Promising review: ”I've become a big fan of this guy. Very detailed but keeps it simple. Lots of barebones techniques combined new creative twists and ways to transform your body no matter the goal. Although I implement machines at the gym, he teaches you how to make big changes with just barbells and dumbbells. I definitely tailor my workouts to the info I've learned from this book. It's great to have a good resource book like this to keep trying new things and stay motivated.” - R.Mich


06. The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go

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Title: The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go

Author: Michelle Vodrazka

Price: $12.49

Promising review: ”Excellent book and the recipes are yummy. I am very into working out and trying to eat well and this book just made it easier. I love the layout and the meal plan that accompanies it. And the food is delicious. I have Michelle’s first book, Help Yourself to Seconds which is also a nutritious meal book with recipes. Both are excellent if you want to exercise, eat right yet feel good and have a lot of energy and vitality in your life!” - Amanda



05. Be Your Own Bodybuilding Coach: A Reference Guide For Year-Round Bodybuilding Success

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Title: Be Your Own Bodybuilding Coach: A Reference Guide For Year-Round Bodybuilding Success

Author: Scott Walter Stevenson

Price: $98.99

Promising review: “Dr. Scott lays everything out in this book . It is packed full of information to help a beginner all the way to someone who would like to compete in a bodybuilding show but can not afford a coach. Dr. Stevenson has hands-on experience and can be found on podcasts, and his website where he answers specific questions you may have after buying this book. Well worth the money” - J.Wight



04. Glute Lab: The Art and Science of Strength and Physique Training

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Title: Glute Lab: The Art and Science of Strength and Physique Training

Author: Bret Contreras

Price: $34

Promising review: "This is by far the most informative book on glute training out there! 608 pages detailing training splits, biomechanics, anatomy, dieting strategies, breaking plateaus, and so much more. Not only is the information backed by research, but you have Bret Contreras' 20+ years of personal training experience poured in here as well!" - M.James



03. The Bodybuilder's Kitchen: 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your Physique

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Title: The Bodybuilder's Kitchen: 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your Physique

Author: Erin Stern

Price: $15

Promising review: “I was only expecting some great recipes and definitely got that, but Erin explains difference in proteins and carbs and fats, let’s you know when and what to eat for how you are training. I’m a total novice, and really bought the book for recipes and I am soooo happy with all the extra helpful info included!! Very happy with this purchase and highly recommend it!!” - KDB



02. Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

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Title: Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

Author: Michael Matthews

Price: $16.99

Promising review: “At the risk of being dramatic, this book and its author's online content basically changed my life. By opening my eyes and showing me just how simple (I said simple, not easy) weight loss is if you put in the work and practice some willpower. Using the methods in this book, i was able to lose 109 lbs and as of today have maintained this body for 2 years now. At the age of 41 mind you. My outlook on life has changed DRASTICALLY over these 2 years and a large part of it is due to this book. Thank you, Mike. From the bottom of my heart! I wish you much success in the future.” - Brad



01.  The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised


Title: The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised

Author: Arnold Schwarzenegger

Price: $36

Promising review: “best resource for the novice or well-versed bodybuilder. gives excellent step by step for training properly with detailed photos for proper form. it also has a concise lifestyle and healthy food guide for gaining or losing weight. I can't count the times I have purchased this book for friends who love to live healthily and take time for the gym. forget the personal trainer and their costs, this book will get you where you need to be at a fraction of the cost. a must-have!” - W. Parrish



Posted 11 November 2020 by

Sitting Too Much Causes

Quad Dominance

We have been told that “sitting is the new smoking”.

I don’t know if I would go that far, but most of us should probably move around more during the day.

One issue caused by sitting too much is quad dominance.

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This is due to the hip flexors shortening and the glutes completely relaxing while in a sitting position.

The glutes become lazy.

Eventually, this problem becomes so bad…

You won’t even be able to feel them during so-called “glute exercises” like the squat or deadlift.

Once you become “Quad Dominant” they will tend to takeover during almost every lower body movement.

The quads become stronger and the glutes don’t fire at all.

It’s a cycle that can get worse with time.

The solution is to do a glute exercise that takes the quads out of the movement.

Hip thrusts can accomplish this.

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...but this won’t provide enough resistance to build the powerful glute muscles.

Barbell hip thrusts work, but they require an Olympic bar and at least 100-200 pounds of weight.

The glutes require a lot of force in order to improve.

They are powerful muscles.

You aren’t really going to shape your glutes with bodyweight movements like this.

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The glutes need to contract hard.

This won’t get the job done.

One piece of equipment that does an incredible job is the kettlebell.

With certain kettlebell lifts, you get a strong BACKWARD horizontal pull.

You can’t really duplicate this with a dumbbell or barbell.

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Your glutes have to fire hard to reverse the backward momentum and propel the weight forward again.

Because you are reversing momentum…

You are actually applying a force up to 5-10 times the weight of the kettlebell.

A 20-pound kettlebell can weigh in excess of 100+ pounds, temporarily.

This type of kettlebell lift is called a “centripetal ballistic exercise”

The kettlebell wants to pull the body forward in the second half of the exercise.

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The glutes have to fire hard to resist this.

This a fantastic butt exercise.

It also strengthens up a lot of the muscles that become weak from sitting too much.

Best part is that it barely involves the quads.

This is incredible if you have had a hard time shaping your glutes in the past. This exercise can fix that problem.

This is just one aspect of the unique kettlebell

If you were forced to choose one piece of workout equipment it would be hard to beat the kettlebell.

Rusty Moore and Chris Lopez have created a Kettlebell Home Workout course that requires just one-single kettlebell.

This a 3-month program aimed specifically at torching body fat and sculpting the body without bulking up the thighs.

This was just released in the Fall of 2020.

Click for the program:  Visual Impact Kettlebells program

If you are training from home, this course gets our highest recommendation.


The CutAndJacked Team


Chris Lopez is one of the world’s top kettlebell experts.
He has trained with nothing but kettlebells since 2003.
He lives in a remote surfing village in Costa Rica.

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The exercise and workout videos from the course are all filmed on the beach where he lives.

Visual Impact Kettlebells (Home Workout Program)







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