A Guy's Guide To Building Great Glutes

Here at 10X Gains we have listed five strategies to maximize your butt muscles for a stronger and much lower squats and deadlifts. If you have been working out for better athletic performance then you seriously need to work on having a more solid base. It would not hurt (literally) to take pre and post workout supplements to better aid the growth of leaner muscle mass.

This article will show you how to create a more toned and bigger glutes, while maximizing hip involvement. Remember that the your glute-specific training, foot placement, and depth of squat all matters to achieving your goals. Let’s get started:

1. Go Glutes First

Commonly, leg workouts starts with heavy squats. This is because squat is by far the best overall lower-body builder. It targets the quads, hamstrings and glutes. In fact, there is no variation that isolates the glutes, but if you are looking for an exercise to emphasize them, we suggest you try the low-bar squat. This type of exercise is done by placing a bar a little further down on your shoulders. This keeps you in a more inclined move. Also, this slightly changes the center of your mass.

2 Go Deep

Technically, the glutes and hamstrings are responsible in controlling the rate of your descent. According to research, if you are not descending with your thighs parallel with the floor or with a knee bend of about 90 degrees or less, then the glutes are not getting its maximum activation. Shallow squats predominantly target the quads and not the glutes. If you need more support in going in depth squat, you need a better workout supplement to support your strength, mobility, and recovery.

3 Go High

Some exercise hit the glutes better than other exercises do. But exercise selection is not the only thing to consider. Foot position is an entirely another important factor. Leg presses, machine squats, hack squats, and lying machine squats can be greatly improved with the right foot position. In other words, your foot position can all be adjusted to make the glutes work harder, thus achieving greater results.

4 Go Wide
According to research, a wide stance had significantly higher levels of glute activation than normal squats. This was supported by another study which concluded that a wide stance of about 140 percent of shoulder width result in greater glute activity than the normal stance.
So go ahead, go wide with a few inches if you want more glutes!

5 Let's Go Lunge

Because of the degree of hip extension involved, lunges can be a finishing move in your workout routines. There are various types of lunges from simple unweighted stationary lunge to very challenging and often more difficult weighted reverse lunges.

These five types of exercises are the best in improving your gluteus maximus or the glutes muscle compared to other type of exercises. If you need to gain lean muscle faster than the ordinary timeframe then you should consider incorporating these exercises while taking your pre workout and post workout supplements for leaner muscles, mobility, and strength.

5 Leg Workouts To Supersize Your Lower Body!

If you are looking for ways to supersize your lower body, this article is for you! These lower body exercise are sure-fire ways to achieve better glutes, best combined while taking protein supplements which support the growth of leaner muscle mass.
We have listed five of the best routines that will guarantee your glutes and lower body muscles to grow even stronger in no time!

1. Full Squats and Partials

When performing these exercises all you get are heavy, basic, and tough. By doing five sets of full squats followed by parallel squats gives you twice the mass-gaining benefits in one. You can also add 2.5-pound plates under your heels, though this won’t be easy this can guarantee twice the benefits.

2. Single-leg deadlift

Although the lunge and single-deadlift may feel heavy, you need to prioritize proper form above all. So performing this type of exercise requires concentration since you are working on one leg at a time. This can subsequently give develop and stabilize your muscles and create a solid base. Be sure to take your best pre workout supplement before your routine, in case your muscles need greater support.

How to perform: Legs full squat 5 sets of 8-10 reps. Squat (to parallel) 5 sets of 8-10 reps.
Barbell lunge 3 sets of 10-12 reps per leg. Single-leg deadlift 2 sets of 8-10 reps per leg.

3. Twice as Nice

If you think your muscles aren’t working out at its best with your daily routine, why not try some other strategies like shock treatment? If you are thinking about doing this, twice-weekly routine can force your legs into growth. Be sure to at least leave 4-5 days between workout for your muscles to recover.

4. Leg press negative

Workout 1
Squat 4 sets of 10 reps. Leg press 3 sets of 10 reps. Leg press negative 2 sets of 1 rep (lowering as slowly as possible). Leg press calf raise 4 sets of 10 reps, (4 sec. lowering, explosive concentric lift, 1 sec. concentric squeeze). Hamstring curl 4 sets of 10 reps. Leg extension 3 sets of 10 reps, (4 sec. lowering, explosive concentric lift, 1 sec. concentric squeeze)
Workout 2

Leg press 4 sets of 10 reps. Leg press calf raise 4 sets of 10 reps, (4 sec. lowering, explosive concentric lift, 1 sec. concentric squeeze). Hack squat machine 3 sets of 10 reps. Leg extension
3 sets of 10 reps, (4 sec. lowering, explosive concentric lift, 1 sec. concentric squeeze)

5. 5x5 Meets 20-rep Squats Meets Pyramid
Strong men have successfully used three methods to build stronger legs and increase mobility. These includes: 5 sets of 5 reps, 3 pyramid sets with increasing weight, 1 single 20-rep squat set. If you’d like to take the challenge then go ahead this fitness routine is best for you.

5 of The Best Bodyweight Exercises To Build Muscle Anywhere

Endless reps of pushups and sit-ups won’t get you anywhere. If you want to gain muscle fast and build it to become stronger, you need to test if the principle of progressive overload works for you. Progressive overload is the gradual increase of stress/weights placed upon the body during exercise training or lifting.

When you apply progressive overload to bodyweight exercises, they are a fantastic way of building muscle. This is because doing bodyweight exercises guarantee your movements will be very natural compared to using weights.

Here are five of the best bodyweight exercises that will help you on how to gain muscle fast and build it even stronger be it on the road, at home, or in the gym:
1. Chin/Pull-Up

If you want stronger and bigger arms, adding this exercise in your routine can greatly help improve and tone your arms. Have you ever tried of doing a parallel-grip chin-ups before? There have been positive reviews on this type of exercise as it is the easiest type of exercise you can do to work on the shoulders and elbows, which actually help prevent injury as you progress with your training.
2. Push-Up

If you are just starting to work out this type of exercise help to initially engage your whole body and prepare it for the more difficult ones.
We recommend you to perform 30 repetition with good form then you can think of moving on to tougher and challenging variations. There are many type of push-ups namely Diamond, Feet-elevated, Handstand, One-armed, and Planche push-ups.

3. Pistol Squat

If you are one the many who seeks to gain muscle fast especially in the lower body, develop a great sense of balance, stabilization, and coordination then Pistol Squat is the best for you.
Effective but rather difficult to perform compared with chinups and pushups. This type of exercise will take some of your time and patience to work it up. What is needed to perform this best is to have balance, strength, and flexibility.
4. TRX Rows
These types of exercise generally help improve and build a strong upper and middle back. If you are still a beginner, start on Inverted Row.

5. The Human Flag

Rather difficult to perform, but visually it is the most impressive exercise so far. In addition to that, this exercise also trains all of the later chain muscles (which by the way is often neglected).
There you go. Continue working on perfecting these bodyweight exercises you can use for progressive training and you are on your way to meet your stronger, leaner, and healthier you.

Lower Body Blast: 5 Moves for Your Butt, Hips and Thighs

A lot of people sit all day or are all in the car all the time which are not good for the glute and leg muscles. But how to build muscle fast in butt, hips, and thigh areas? It is important for you to improve and make your glutes stronger for better lower body mobility and strength.

It is important to take note while performing glute-related exercises that our bodies move in different directions, not only in one, so it’s fundamental to mimic this at cross training or workouts. In other words, the classic pattern of lunge-squat-repeat is okay, but throwing some plié squats or leg lifts can be a good mix. These are the standard exercises on how to gain weight fast (lean weight) in the lower body areas.

There are five moves (which we will show you in this article) to help ensure you of working out at your best. We recommend you to do each exercise two days per week, in three sets of 12 to 15 to achieve a stronger lower body muscles and glutes:

5 Amazing Lower Body Exercises

1. Plié Squat

Doing plié squats can greatly improve your strength and mobility. Your glutes will thank you by getting seriously low by squeezing those glute muscles.

How to perform:
Stand tall, feet slightly wider than shoulder-width apart, toes pointed out at 45-degree angles. Keep your back straight, knees over toes and your weight in the heels of your feet. Engage your glutes and thighs as you lower into a deep squat until thighs parallel to the ground (or as close as you can get them). Powering through your heels, push up to return to starting position. Repeat.

2. Lateral Step-Out Squat
To fire things up including your hips, glutes, and thighs, perform lateral step-out squat. You can also place a resistance band around your ankles to better achieve resistance in each set.
How to perform: Stand up straight, feet shoulder-width apart. Keeping toes pointed straight ahead and knees over toes, lower into a standard squat. Hold that squat position as you take two steps to your right. Pause, then take two small side steps to your left. Repeat.

3. Plank Leg Lift

Plank is great for toning up your core and shoulders, as well as for your hips, legs, and butt. How to perform: Get into a high plank position on the floor, hands planted under your shoulders, butt down. Engage your abs by pulling your belly button in towards your spine. Squeeze your left glute to lift your left leg two inches off the ground, keeping your leg straight. Tap your left leg out to the side, then back to starting position. Repeat, then switch legs.

4. Fire Hydrant

A killer booty shaper and staple for a dynamic warm-up, be sure to include this in your routine. How to: Position yourself on your hands and knees, in table top position. Engage your abs engaged by pulling your belly button in towards your spine. Keeping your hips pointed towards the ground and leg bent to a 90-degree angle, raise your left knee out to the side as high as you can. Pause at the top, then return to starting position. Repeat, then switch legs.

5. Lying Leg Lift
Hitting all glute muscles in every angle, Lying Leg Lift exercise should not be missed.
How to perform: Lie flat on your stomach, with your forehead resting on your hands. Squeeze your left glute, to lift your left leg and thigh as high off the ground as you can, keeping your leg straight. Pause at the top, then lower back down. Switch legs, repeating 10 times on each leg.

Want to improve your muscles faster? Find about the how to build muscle fast and the benefits of workout supplements at 10XGains.com.

Pre-Workout Supplements For Sports / Intense Cardio

How To Choose The Best Pre-Workout For You?

Certain questions will need to be answered first. In order for you to identify the right pre workout supplement you may want to decide on which ingredient you want or not in a workout supplement. Is it caffeine that you want but not creatine? Or do you want these both? Your preference and health concerns should be taken into consideration before deciding on which item to use.

Meanwhile, we have ruled out the top three questions (below) for your assistance of deciding which is the best pre workout supplement for you:

1. Do You Want Caffeine?
Popular as it may seem, but some of our workout buddies seem to not tolerate stimulant like the rest of the group. If you are one of them, opting out of caffeine in your workout supplements is a no-brainer decision. There are stim-free versions though for people who don’t take caffeine in large portions. These versions have much lower levels of caffeine in it.

2. Do You Want Creatine?
High intensity trainings, more specifically physical trainings such as weightlifting, football, rugby and the likes where optimum performance is needed is what Creatine is regarded as very useful for.
Fewer evidence suggest that in lower intensity cardio trainings, Creatine’s benefits are a bit less well known but not entirely negative though.
A few things you may want to consider before you answer this question:
Do You Already Supplement With Creatine?

YES — just be careful not to go over your recommended daily dosage (usually 3-5 grams/day).
NO — then you pretty have wide choices, though you may want to choose one higher in Creatine (3-5 grams).

3. Do You Mind The Tingly/Itchy Feeling?

There are many cases in which a couple of ingredients found in preworkout supplements produce a tingling sensation on your skin. This, however, depends on the kind and brand of supplement you are taking and it affects person differently.

For some people, it is okay to actually feel these sensation but there are others that don’t. This is because some people feel it straight up itchy, and uncomfortable that really affects concentration at trainings. The best thing you can do is to try and find the right brand for you. See the labels and check the ingredients as safe precaution.

Things to Remember When Eating for Leaner Muscle Mass

Eating for Mass

Oftentimes, people think that more working out is equal to more muscle. Wrong. If you want to gain muscle fast, then you should follow a lifestyle in which proper nutrition, timing, and recovery are some of its essential parts. Continuity is also important.

Favor Diet Over Exercise
Wise move to do is to keep a diet plan or a training program that you intend to follow. But you need to strike the right balance between the two. Following a proper and healthy diet plan without working is not a good idea too. Balance is everything.

Proper nutrition = Energy Up
To keep you energy levels up and your muscles nourished each workout, you need to follow a proper nutrition. This has always been a given fact. Snacking on sugary snacks and empty calories will put mass in the wrong areas.

Once you get to follow a diet plan, timing may be an issue. Strictly follow a schedule on which to consume at the time of the day or night. Example of this is eating protein first thing in the morning before doing your workout routine.

Eat Carbs.

Say yes to carbohydrates since it is critical for providing the energy you need in your routine. But consume carbs sparingly at night. You do not want to fill up a car before going in a long drive later that day.
There are many tips on how to gain muscle fast, and most of them emphasizes the importance of having a healthy and proper diet, a variation on workout routines that you do, and following a positive and active lifestyle. For more tips on gaining muscle fast, visit our site at 10xGains.com.

5 Quick Tips For Building Muscle!

If you are looking for some quick tips to build and gain muscle fast, get your body in an anabolic state. Learn how with these five quick tips to gaining lean muscle mass. Let’s start with 1.

1. HIGH CALORIES = ANABOLIC STATE
You may already know that consuming enough protein is needed in gaining muscle fast. But did you also know that your body needs the right calories per day as well to achieve this goal? Thus, adequate protein is not enough to entail maximum growth potential. You need to consume adequate calories too.

In fact, if you have not been consuming enough calories, then you probably are not growing that much. A good tip for those who want to gain muscle fast, is to take your bodyweight and multiply it by 10 or 12, then add on 1000-1500 calories per day.

2. EAT A GOOD PREWORKOUT MEAL
Slow burning carbohydrates such as pasta and rice, are two of the best food to consume before a workout. This is because the slow burning carbs take longer to convert into glucose, thus help in keeping the blood sugar levels relatively consistent.

3. CONSUME A HIGH QUALITY POSTWORKOUT MEAL
It is important to differentiate the pre workout meal and the post workout meal and its benefits. The post workout meal, or the meal taken right after you train, should be high in fast burning carbs and protein. The ideal food for this are high protein shakes with some form of sugar.
For post workout supplements and shakes refer to this page.
When you train, you put your body in a catabolic state. After workout your body goes back to its normal state, and this is the time you need to build and restore nutrients. You need to supply the raw building blocks, so your body efficiently repairs itself.

4. USE SUPPLEMENTS
If think you can afford using workout supplements, then by all means use it. Why? Because these supplements work and help you achieve your goals of gaining muscle fast.

Basics of workout supplements such as protein powders, creatine, glutamine, joint formulas, and multivitamins are some of the things you can consider taking. However, you need to know that taking these supplements doesn’t guarantee results if you don’t workout. So be in your best shape and take supplements to support your body’s needs.

5. REST
Did you know that your body needs eight to nine hours of rest and sleep to recover from workout and trainings? Rest should take no effort as this is needed by your body to function well and gain strength back.
Having said that, your body needs the proper nutrients and recovery time for its growth and strength. Anyway, there will be more time to train for tomorrow, if you can rest well today.