Avoiding Chicken Legs

Leg day :  The most neglected day to some, the most dreaded by others. 

Follow this routine, go in head strong, and be a beast!

Squats : 3  x 8-12 
The Best Compound Movement for Core/Leg Development and Strength

Calf Raises : 4 x 25
Avoid Chicken Legs 

• Don a weighted vest, grab some dumbbells, or find a barbell and go heavy on Calf Raises. 
• Alternate between having feet together, in a militant stance, and having them at shoulder width apart. This will hit different angles.

Lunges : 3 x 15 (per leg)
Build up Your Hamstrings and Quads

• Grab some Kettle Bells to add resistance
• Lunges are a movement that require a good deal of balance, so initially you may need to use body weight and hold onto a 

Leg Extensions : 4 x 10-15
Get Big Quads with Heavy Leg Extensions

• Isolate each leg by doing single leg extensions. 
• Concentrate on your quad as you perform each rep, going to the best of your ability on every rep. 

Slow and steady - this isn't a race. As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time.

For additional Work Out routines and tips on Gaining Muscle.

Do Video Games Improve Sports Performance?

Video games are ingrained in our culture. From our television sets to our phones, the instant stimulation is always there to add a competitive edge or simply help pass the boredom. Some people feel as though this is just wasted brain power, but maybe that isn't so?

How can sports based video games benefit us?

3. Learning the Rules

A majority of contemporary video games now follow and include a majority of the rules established by the major leagues. Being penalized and reminded of rules, as well as seeing them in action, can help reinforce and familiarize you with them.

2. Learn the Mechanics

By seeing animations consistently of different mechanics on swinging bats, or taking jump shots, your brain does develop connections in the body. This can be compared to watching footage of sports to help learn and understand the development of mechanics.


1.  Motivate

You can only go through the virtual actions so many times before you decide to pick up a ball and try it for yourself. Playing sports games can motivate you to go out and spend your free time out doors. This of course, if you aren't too addicted to the games.

Three Items to Keep in Your Home Gym

Here are three odds and ends items to make sure you have in your home gym. These are more utilities items than functional equipment for a workout routine.


1. WD-40

Keep your machines smoothly and ready. Build up on machines can add to inconsistency to the movements which increases risk of injury and can hurt muscle development.

2. Kleenex

No one likes sneezing, but things happen. Avoid useless leaving of your work out area by making sure you have tissues available.

3.  Trash Can

No need having stray messes around your work out center. Make sure you pick up a small waste bin for your gym around.

Short on Time? Try this Quick Circuit!

Squeeze in this quick conditioning routine for when you are on the go. Time is no excuse for not staying conditioned!

20 Jumping Jacks
Get your heart pumping, arms loose, and legs warmed up with jumping jacks.

20 Push-ups
Work your chest, shoulder, and core with a quick run of push ups.

20 Second Plank
Strengthen your abs and back by doing the plank.

Repeat this quick routine up three times. If you can't complete out the prescribed reps, go until you can't and don't get discouraged. For more routines and targeting different muscle groups for fat loss and muscle gain, check out our Gaining Muscle and Controlling Weight sections!

How to: Rep Your Team

Sports are a deeply routed part of our society and mentality. 

How do you support your favorite team? Do you just pick up a shirt from your local gas station, or do you want to look like a dedicated fan?

Here are three styles to stand out as as a stand up fan.

1. Cooperstown Dugout Shirts

Comfortable cotton shirts, that fit a slight bit large for extra comfort? Yes please. Here are the Dugout styled shirts that feature the team logo on the front, with the alternate color for the base.

2. Nike Combat Baseball Shirts

For the Active type, these are pretty awesome shirts. You know how we feel about the Combat II shirts, and these are on par. The fit is slightly different, but nothing gets taken away by the comfort you'll get in these shirts.

3. Hooded Sweatshirts

Stay warm on the go with the Classic Hooded Sweatshirt. You can pick this one up in the MLB shop for a cool $69.99

How do you represent your team?

Let us know in the comments!

How To: Buying Supplements

What do you look for in a supplement? Supplements are designed to, well it's kind of self explanatory, supplement your diet. There are countless types of nutrients and vitamins that you can buy supplements for. The big ones these days seem to be derivatives of the Branch Chain Amino Acids (BCAAS).

Are these, and other supplements worth buying?


The short answer, no.

Here are some things to consider when it comes to investing in supplements.

1. What are your goals?

Are you going to try burning fat, bulking up, or just staying a lean build. Some supplements will adhere to each individual need. These range from fat burners, mass gainers, or just your standard multivitamins.

2. How is your diet?

Do you get your protein? Do you get your vitamins by means of fruit and vegetables? If you are already getting your nutrients the only supplement you may want to look into is Creatine. This being because of the grotesque amounts of meat you would need to eat to get the Creatine that will benefit you.


3. Do you expect instant results?

There are no magic pills or potions. With a perfect diet, perfect regiment and perfect lifestyle - progress is still a process.

At the end of the day the three supplements that you should look into getting are a pre-workout, creatine, and a protein supplement.

How to Take Your Protein

Protein is the building block of your muscle. Not getting enough protein in your diet is very detrimental in regards to gains, for both strength and size.

The typical person looking to gain muscle and strength needs to be getting roughly .8 times your body weight in grams of protein. This can fluctuate up or down on a daily basis, as long as your close don't stress it out - eating isn't an exact science. Getting in the proper amount of protein has also been shown to reduce body fat and help lose unwanted pounds.

Getting your recommended amount of protein by means of strictly food can be both difficult and expensive.

Many turn to powdered protein, whether it be whey, casein, soy, or even fish.

Here are three useful ways to get your protein in for the day!


3. Oatmeal

Throw in a scoop of protein and some milk into your plain oatmeal and get in a good amount of clean calories with your quick breakfast.


2. Yogurt

Go with like flavored yogurts based on your tub of protein. Mixing in a scoop with a serving of protein is a great way to get in your protein without even noticing.


1. In a Smoothie

Using a blender and fruit can improve the taste and drink-ability of your protein. Pick up some milk, bananas, and mixed berries to get in your fill of extra anti-oxidants in your shake. For extra clean calories you can even throw in peanut butter and honey.

So how about you? How do you take your protein? Let us know in the comment section below.