Month: March 2014

Tanning and Bodybuilding: Look More Muscular and Defined With a Tan


Look at how much better he looks like with a tan


There is a little secret known in the bodybuilding world and community, that most ordinary people have never heard of. That secret is tanning. A good tan on a bodybuilder will keep them from getting washed out from underneath the bright stage lights, and a good tan will make them appear more muscular and more defined. Tanning can either be achieved by tanning outside, using a tan parlor or by using artificial tan dyes, skin dyes or bronzers.

Why Does The Skin Get Tanned?: 
Ones skin gets tanned due to the skin being exposed to ultraviolet radiation. When ones skin gets exposed to ultraviolet radiation, the melanin, which is the skins pigment, gets darker. A good point to remember is the darker the skin the better it protects the body from ultraviolet radiation, however always remember that even the darkest skin can get burned!

How To Tan: 
Most people do not have a clue on how to tan, they just sit outside for a very long time and eventually get burnt even if they used sunscreen. Not to mention the damage done to their skin. It is best to tan in stages, twenty to thirty minutes during each session!

A good tanning regiment should look something like this:

Tuesday—- twenty to thirty minutes a day
Thursday—- twenty to thirty minutes a day
Saturday—- twenty to thirty minutes a day

Is Tanning Safe?: 
One may be wondering if tanning is safe or healthy, the answer to that is it depends on what kind of a tan you get. For example getting a tan from the sun is unhealthy and exposure to the sun is known to cause wrinkles, skin cancer and it will give ones skin a leathery look. Using a tanning parlor is also unsafe and requires the proper safety equipment, however using tan dyes, skin dyes or bronzers is the most safest and most secure route for getting a good tan. However if one tans in moderation, while using the proper safety equipment, such as sunscreen, then the cons of tanning should be at a minimal stand point.

For the average person that has built a good base of muscle mass and size from weightlifting should get a tan. This will help improve their physique, they will get more defined and will look more muscular. However one should remember that doing this excessively is unsafe, that is why I personally recommend using artificial tans, such as tan dyes, skin dyes and bronzers.

If you want a complete tanning guide and want to know more about tanning check out

Gain Quality Muscle With These Quick and Easy Tips

Introduction: Many young bodybuilders and fitness people start out underweight and are naturally skinny, however that should not let that deteriorate them!

How To Gain Muscle: To gain muscle size and mass one should be in a caloric surplus and follow a weight-training program. One should also have enough rest while they train intensely. Remember one does not grow in the gym, they grow when they go home eat, rest and recover!

Supplementation: Supplements should be used for the one looking to gain quality muscle mass and size. The supplements that I would recommend are protein powders and weight gainers, however remember that real FOOD beats any supplement out there. Supplements should only supplement your diet, if you feel your not getting enough calories or protein in your diet, then include a protein powder or weight gainer in your diet.

Do Not Stuff Yourself: By this I mean do not eat one or two big meals a day, power-lifters do that, not bodybuilders. Remember to eat every 3-4 hours and eat at least six meals during your day. The meals that you eat should include a protein source, carbohydrate source and fat source.

A good meal plan looks something like this!

Meal 1 (9:00am): Six eggs scrambled with a cup of porridge or oatmeal

Meal 2 (12:00pm): A meaty sandwich with a cup of yogurt and cup of milk

Meal 3 (3:00pm): A meal replacement shake such as a protein shake, carbohydrate shake or a mass gainer

Meal 4 (6:00pm): Here you will eat your dinner, now this might include three chicken breasts and two cups of rice, with a cup of vegetables

Meal 5 (9:00pm): A meal replacement shake such a protein shake, carbohydrate shake or a mass gainer

Meal 6 (10:00pm) A bowl of oatmeal and a glass of milk

Why Dorian Yates Is The Greatest Bodybuilder Ever

Introduction: Dorian Yates had a troubles youth as a kid, however all that changed when he picked up bodybuilding during the early 1980’s. He quickly rose up thru the ranks and was known for his symmetry, muscular size, granite hard conditioning and leanness. The 1990’s  was known as the Yates Era because Dorian Yates was six times Mr. Olympia and he also set a new standard for bodybuilding. To me this man (Dorian Yates) was the greatest bodybuilder ever due to his no bullshit attitude, hard working attitude and going against the grain of conventional bodybuilding. 

Why?: One may ask “Why is Dorian Yates the best?” the answer is quite simple really, its because of his no bullshit attitude towards life and bodybuilding in general. The man didn’t half ass his diet or training, he was consistent, set goals and achieved them. Every up and coming bodybuilder should take a lesson from Dorian Yates in terms of life, bodybuilding and much more!

Stats: Six times Mr. Olympia (1992, 1993, 1994, 1995, 1996 and 1997)
Height: 5 ft 10 in
Weight: 260-305 lbs


Get a Massive Back With The Yates Row



Introduction: To get a massive back ones training regiment should include barbell rows. Barbell rows add thickness to the back and vary what muscle group gets worked on due to the different grips one can use. The exercise that I am going to list below was made famous by six times Mr. Olympia Dorian Yates, and it is know as the Yates Row. Overall, it will make your back humongous and massive!

The Grip: The grip should be sixteen to eighteen inches apart while using a reverse-grip. The Yates Row packs a lot of muscle on the mid-to-lower lats and back.

The Stance: When doing the Yates Row one should stand parallel with ones upper body at seventy to seventy-five degrees. This stance puts the lats in a stronger mechanical position, while also protecting the lower back from injury. Also ones back should be arches this in turn allows the lats to full contract, thus making the workout more efficient and effective.

Tips To Remember When Doing The Yates Row: 

1. When doing the Yates Row ones form should be picture perfect!

2. To up the intensity one should do partial reps when one fails completely during the positive movement of the exercise.