Category Archives: Attract A Girl

5 Ways To Talk To Her Like The Fun, Confident Guy You Really Are

Straight-forward replies may get a woman to pay initial attention in you, but it is not enough. This is just an initial part of the art of conversation with women. So what is the next step to keep the conversation going and get the woman you like to get crazy with you?

First and foremost, you have to identify one very important thing: Why do you want to date that woman you are interested in? If you are only thinking on adding another on your list, then we are sorry to disappoint you but an attitude like this won't lead you to have a huge list, not even to go on many second dates.

If you're stuck in the online dating world and don't know how to get past the first face-to-face, these tips will help you too.

Below are 5 tips on how to talk to women more easily if the fear of approaching one makes you tongue-tied after hello.

Step 1. Focus on her, not you.

Don’t let anxieties of being shot down or approaching a woman turn you off from talking to a woman. If she chooses not to respond to you, it is not about you. It’s about her. She probably isn't looking for anyone, has her own insecurities, or is not interested.

If you are focusing on what you’re going to say next or the thoughts in your head, she will pick up on the fact that she does not have 100% of your attention. Why is that? You’re too focused on yourself and women sense this immediately.

Bottom line, if you’re both listening to your own thoughts or you get distracted by something else, then you aren’t having a conversation with someone else in the first place!

The mere thought of having to initiate conversation with other people, let alone a woman, is draining, intimidating, and daunting for introverts. This isn’t bad; it’s just the way it is. Just remember, half of the population are introverts, so it can be equally hard for women to respond back. It’s doable, and is easiest to do when you are doing things that you enjoy doing.

Step 2. Ask open-ended questions.

The difference between a close-ended question and an open-ended question is that when you ask a close-ended question the answer is either yes or no. An open-ended question uses What, When, Where, How and Why, becomes broader, but the purpose behind asking the questions is to illicit someone else’s opinions, thoughts, and feelings.

Before you head out the door, create a list of 5 or 10 things you can talk about—be it current events, politics, sports, or a hobby—and be open to listening and hearing differing opinions.

Step 3. Be yourself.

We pick up on nonverbal body language faster than we register what you’re saying. This means if you are only interested in getting a number to get a date, we understand this on a visceral level, before we’ve even responded to what you’ve said.

One thing to think about is if you’re only interested in getting a number, then most women are not interested in you. We want to feel and be special. For women, to give you our number or talk to you longer than 2 minutes, we need to feel a connection. Even if we’re physically attracted to you, this doesn’t mean we’re going to give you our contact information. If you’re relaxed, being honest, and genuinely interested in what we think and feel, then we may let our guard down long enough to see who you are as a person too.

Step 4. If you do approach a woman at a bar or club, then bring a friend.

Generally speaking, when women go out to a bar or club, they are going out to have time with friends first, and maybe, just maybe talk to a guy if he shows a genuine interest in her.

We often look to our best girlfriends to give us a thumb up or down on if a guy seems like a good guy or not. Having a friend along with you decreases anxiety on both sides, because there’s more to talk about, and we don’t feel like you’re trapping or bearing down on us.

Remember, a lot of times we’re just getting together to wind down and spend time with our friends. Night life is often loud, and isn’t the best place to have conversations. Sometimes we just want to cut loose and dance, that’s all. Canvassing other people in committed relationships, I’ve found most of them met outside of the night life.

Which gets me to the next point…

Last but not least, step no. 5: Focus on being friends.

If you are focusing on just having a good time in the moment, then this is one way we begin to open up, and have time to decide whether or not we feel like there is chemistry between us. Asking for a friendly game of darts or pool on teams is fun, we all get to relax, and in the meantime get to know one another a little bit.

These tips come from life and professional experience. What it boils down to is whether or not you believe you can find someone compatible with you, and whether or not you have the skill set of active listening. Getting outside of your head, any insecurities, and removing listening blocks is half the battle.

If you’re really interested in finding datable women, your best bet is not a club or bar, but taking up co-ed hobbies and interests where you see the same women over and over again. This gives you time to get to know each other, develop a relationship, and to see if that friendship can turn into something much more intimate.

Ladies if you’re reading this and agree, then please share on your social networks and help the opposite sex. Like this, you may help inform your male friends on what works, and what doesn’t. And in the end, you will benefit from the result as well!


You want to maximize your mass-building potential but somehow you didn't find the success recipe yet?

In case you are trying to add mass, hitting the weights hard is a must. Quality time spent in gym starts with a lot of changes that will stimualte your muscles to grow bigger as a response to the challenges you are facing. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls.

That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification — no pump to keep you motivated.

Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set. But in reality, it can be tough to stick to a ““clean”” diet when you'’re busy. We know that adding another layer of complexity to life in the form of reading food labels and studying ingredient lists just isn'’t an option for most of us. Not to mention actually preparing all those healthy meals.


While it'’s okay to chow down on the occasional fast-food choice for convenience, a mass-gain program isn'’t an excuse to gorge on pizza and chocolate sundaes. “”Rebuilding muscle tissue broken down by training requires energy -— in other words, calories,”” says bodybuilding nutritional guru Chris Aceto. ““But many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat.” In general, aim for 300-500 more calories every day than your body burns through exercise and normal functioning (multiply bodyweight by 17). And that'’s divided among six meals a day.


Protein is important for mass gains being the only nutrient that'’s capable of stimulating muscle growth. You should consume up to 2 grams of protein per pound of bodyweight daily. Eating every three hours will help ensure you'’re absorbing and assimilating enough protein to support muscle growth.


“It'’s especially important to eat a carb- and protein-rich meal immediately after a workout,” Aceto says. “Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways,”” he says. “So post-training, carbs will be sent down growth-promoting pathways instead.”” And when these carbs are combined with a protein source, you'’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process.


Drink plenty of water throughout the day, especially in the hours leading up to your workout. This can help you feel full and reduce hunger pangs. During training, it's important to drink about 8 ounces every 15-20 minutes, more when it's hot and humid. The reason behind this is simple: Your performance quickly begins to suffer when the body is dehydrated just 1%-–2%. And if you wait till you feel thirsty, you've waited too long. A flavorful, low-calorie sports drink is a great way to hydrate. Try drinking fluids stored at cooler temperatures; studies show that people consume more when the liquid is colder.


Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you'’re gaining muscle, not fat, don'’t just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there)— as well as your biceps, chest and quads. Also, don'’t think that you have to gain a set amount of weight each and every week. “Your mass gain doesn'’t have to be uniform,”” Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. ““Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass -— or loses fat – which is by no means in linear fashion,” adds Aceto.

Healthy, Protein-Packed Smoothie Recipes

Do you need a quick nutrition boost? Try these recipes, blending up these concoctions for a quick nutrition fix.

Smoothies are one of the best ways to get a nutrient-packed meal or snack, stat. They can provide everything you need—protein, healthy fats, vegetables, and fruits—all in a to-go cup.

Even more than this: Shakes may be the fastest food of all. “There's no prep work, no cooking, no cleanup. Just put stuff in a blender and go,” says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition.

St. Pierre drinks a smoothie every morning as one of his four daily meals. But you can have one to replace lunch or dinner, help you recover after a workout, hold you over between meals, or satisfy a sweet craving. Try these delicious, protein-packed options, all created by top nutritionists.



“This shake is packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics,” says St. Pierre. “It can be breakfast, lunch, or dinner.”

12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed

500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat



This shake tastes like apple pie in a glass, but you won't find 58 grams of protein in a slice of Grandma's famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phyto-nutrients.

12 oz water, milk, or yogurt
2 scoops vanilla flavored protein
1 apple, core removed, and sliced into wedges
1 cup of spinach
2 tbsp of almonds
¼ cup of uncooked oats
Ice as needed
Cinnamon to taste

535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)



You'd never guess that a cup of spinach is hiding in this delicious chocolate andpeanut butter shake.

12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder

585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt)



Adding ground flax to this classic protein shake provides you with extra fiber, heart-healthy omega-3 fats, and disease-fighting lignans, St. Pierre says. (Trying to work more healthy fats into your diet? Read The Best Source of Omega-3s.)

12 oz water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax

490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber (accounts for using water as the fluid instead of milk or yogurt)



Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre.

12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cups of spinach
1 tbsp of walnuts
1 tbsp ground flax
1 tbsp cacao nibs or dark cocoa powder

530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)

How to Attract Any Girl

Do you like a girl and you don't know how to attract her? What are the best words and tactics to choose to get a girl become interested in you and curious about your person? You don't have to search too much and read all the guides for this. Follow the tips below that will help you to go on the right path.

Project confidence
Being confident is the one irresistible trait you must have if you want to attract women.  And women can tell right away whether or not you’re confident just by looking at your body language.  For example, if you’re fidgeting or making yourself “small” in your environment, women will see you as lacking confidence.

So the first step in how to attract any girl is to adopt confident body language.  What you need to know is how to keep your body movements calm and controlled.  Make yourself big.  Don’t be afraid to take up room and claim the space immediately around you.  If that’s difficult due to feeling nervous or uncomfortable, take slow, deep breaths while focusing on the sensations in your body (can you feel your feet?).  This will help you relax and allow that confident body language to come out naturally.

Get her laughing
Every girl likes a guy who can make her laugh.  And there’s no better time to prove you have that ability than at the beginning of the conversation.  Get a girl to smile early on and it’ll help her relax and feel comfortable talking to you.  All while sparking that interest and attraction.

One technique you can use to start a conversation and get a girl laughing is playful teasing.  This is particularly effective because most guys are too insecure to playfully tease a girl right off the bat.  By starting your conversations this way you show you’re not intimidated by attractive women.  You can get her laughing and show tremendous confidence at the same time.

Here are just two examples of how to start a conversation with playful teasing: (1) “You know you’d look cute in a purple Mohawk” (2) “Excuse me, I’m trying to have a guy’s night out and you totally ruined it.  You’re too damn cute”.  Lines like these can get a conversation started on a fun, playful note.

Make her win you over
Projecting confidence and making a girl laugh are common tips for how to attract any girl.  But there’s another tip that’s equally important that doesn’t get nearly as much discussion.  It’s called qualification.

Qualification is all about getting the woman to prove that she’s a cool, interesting girl. It shows you’re a guy with standards who doesn’t invest his time and attention in just any attractive girl.  When you actively filter women like this they see you as a high-value guy.  They will then put more effort into keeping your interest and attention.

After bantering with a girl you can start qualifying by asking questions like “So what’s your deal?” or “What are three things I wouldn’t know about you by looking?”  These questions are great because they’re open-ended and allow the girl to share as much information as she feels comfortable.  They also give you a great chance to get to know her.  You can then find out if she truly is a cool, interesting girl.

Create an emotional connection
In order to know how to attract any girl it’s important to know how to connect with any girl.  That is, how to build an emotional connection so that she feels close to you, and you feel close to her.

One way to build that emotional connection with a girl is to use the “I” perspective when speaking.  Express your thoughts, opinions – and most importantly your emotions – directly.  For example, saying “I love Game of Thrones” gives her a glimpse into your emotional world.  But if you said “Game of Thrones is a great show” then that emotional component is taken out of the picture completely.   Talking about your personal experiences, rather than objective facts, is going to get her feeling more deeply connected to you.

Build sexual tension
No article on how to attract any girl would be complete without a tip on how to build sexual tension.  After all this is what keeps guys out of the friend-zone.

One of the most effective ways to build sexual tension with women is through touch.  Start touching the girl early on in your conversation by lightly tapping the back of your hand against her elbow.  If she’s okay with that contact, you can gradually move on to touch her for longer periods of time in more intimate areas (shoulder, back, thigh, face).

The key to knowing when you should touch more – or less – is to check for compliance.  If she allows you to touch her, or starts touching you in response, then you can take things a step further with your touch.  If however she recoils or moves away when you touch her, then give her space.  Build more comfort through banter and creating an emotional connection.  When she’s a bit more comfortable, try to build that sexual tension once again.

Be unattached to the outcome
One thing that is will help you tremendously when learning how to attract any woman is being unattached to the outcome.  That is, don’t get hung up on whether or not you get a phone number, a date, or even get the girl to like you.  Just enjoy the process of meeting women and focus on having fun.  If you’re not looking to get anything from your interactions with women then you’ll have no trouble being confident, fun, open, and sexual with women.

The best way to make this your natural way of being is to get lots of experience talking and flirting with women.  Make a point to talk to at least three women a day and practice the techniques mentioned in this article and elsewhere on the site.  The more experience you get the less you’ll care about each individual interaction.

The 7 Questions You Should Ask Before Joining a Gym

You have decided to go to the gym but you have so many options that you don't know which one to choose? Which is better to invest your time and money? What criteria should be taken into consideration when choosing a gym? Too many questions….

The first thing you need to know is that not all gyms are created equal. For example, some employ less-than-qualified trainers, or fail to employ a cleaning staff at all. Others get so packed you can wait all night for the squat rack.

Therefore, before you commit to a facility, do your research. Here’s a short list of what four top trainers look for in a gym.

  1. Do the Instructors Know What They’re Doing?

If you plan to take fitness classes, you know it’s important to check the class schedule before you sign on the dotted line.

But it’s also important to try a class or two to see if the instructors are knowledgeable and professional, says Mike Boyle, owner of Mike Boyle Strength and Conditioning in Woburn, Massachusetts.

“Even if they have tons of classes, if the instructors are bad, it’s not worth going because you could get hurt,” he says.

2. Is There Enough Space?

If you’re more of a get in, use the equipment, and get out type of guy, then it’s important to check out the way the facility is laid out, says John Romaniello, owner of

He says that it's very important to make sure that the gym has the right equipment, lots of machines that work, and—most importantly—space for the types of workouts you like to do. If there’s no room for you to do a kettlebell swing, or the machines are packed with people, it really doesn’t matter if they’re new or not.

3. Can You Pick Up a Protein Shake Afterwards—and Would You?

Are you someone who likes to spend all day at the gym by working out, sitting in the sauna, showering, and getting a shake from the juice bar?

Then you obviously want to see what extras a gym offers. For example, do they offer complimentary shampoo, deodorant, and body wash in the bathrooms? What about a snack or juice bar?

But if you’re not that kind of person, it’s silly to pay for a gym that has them if you won’t actually use them, says Ashley Borden, a celebrity personal trainer and author of Your Perfect Fit.  You might want to look for a more basic spot that’ll save you cash.

4. What Do the Gym’s Current Members Love About the Facility?

To get a better feel for what this gym excels at, ask someone in the locker room or after a class what they like about the gym.

If it’s the same things you’re looking for in a facility, then you might have found your match. Whatever attracts you to a gym, the one you commit to should have the best version of that, says Boyle.

5. Is It Packed When You Usually Work Out?

Even if the gym you find has an amazing class schedule or brand spanking new equipment, it really doesn’t matter if you can’t get into the class or find enough space to do a measly biceps curl, points out Romaniello.

Pop into the gym around the time that you normally like to work out, he says.

Look around to see how full classes are and how occupied the equipment and weight rooms are. If they’re loaded with people, you have to either be willing to switch up your gym time or keep looking.

6. Does It Feel Like You Should Wash Your Hands After Each Rep?

Even if you are the most basic of gym-goers, it’s still vital that the place you’re working out in is clean, says Men’s Health Fitness Director BJ Gaddour.

Since you’re touching every piece of equipment that you use, this is one check mark you cannot risk leaving blank, he says.

Make sure there are available: hand sanitizers, equipment cleaners, or germ killing sheets available for people to wipe down their equipment with, he says.

7. Does It Pass This Financial Test?

Let’s face it: Whether you sign up for a gym with amazing amenities or one that meets your minimum requirements, if you’re not going to use it, then it’s a waste of money no matter how much (or little) you spend, says Borden.

Here’s a quick way to see if signing up for a membership is worth your money, adapted from Michele Promaulayko in Look Better Naked: Find out what the gym charges per month, then think about how many times per month you’ll visit.

Divide that number of visits by two (your gym visit aspirations might be higher than what you’ll actually do). Now, divide how much you would pay per month by that number of visits.

If that number—the cost per gym visit—is larger than what the gym charges for a pay-as-you-go rate, then maybe it's better not to commit quite yet. Hey, don't get discouraged, the gym of your dreams could still be out there. There’s no need to get tied down.


6 Best Topics To Talk About With A Girl

There's an old saying that men come from Mars and women from Venus, meaning more or less that they usually speak totally different languages. But is it really true? How can men overcome the awkward moments when they don't find their words and they seem completely lost in front of a woman? Well, you just came to the right place reading the article below.

Usually, most men feel anxious before approaching a woman, because they are afraid of an awkward silence, even more than of a potential rejection. When you’re trying to attract a woman you are interested in, any conversations that you have with her are like little games of poker. Your goal is to get her to invest an equal or greater amount of effort into the conversation, because the more invested she is in your conversation the more invested she is going to be in your interaction.

All great seducers understand this. They know that sharing a great conversation with a woman isn’t just about what they say to her. They understand that it’s as much about what they can get a woman saying back to them.

It’s this conversational effort that a woman commits that will help you find commonalities between the two of you to create rapport, and help you discover unique things about her that you can show genuine attraction towards; both crucial ingredients if you are to escalate the interaction towards a romantic or sexual outcome.

So in this article you will find six conversational topics that seem to have effect on women when it comes to interacting and attracting them.

1. Books, Movies, Music and Art

Let’s be honest! You’re not going to have a woman bearing her soul to you and sharing her hopes, dreams and deepest fears with you from the get go. You’ll need to build a whole lot of comfort and rapport before you get there. This is why you need a few conversational topics that are low effort and still engaging to get things started. Getting a woman talking about her favorite books, movies, music or art is a great way to do so.

The trick here, however, is to not ask for too little. For example, if a woman tells you that she loves music, don’t just ask her what her favorite band is. Ask her for two songs from her favorite band that she thinks you should listen to and ask her what those two songs mean to her. Or if a woman tells you that she loves to read, instead of just asking her who her favorite author is ask her to recommend a book to you and get her to tell you what it’s about.

Not only will this allow you to coax her into putting more conversational effort into your interaction, but it’ll also help you find out things that you both are into.

woman reading

2. Relationships

I swear to God, relationship related topics are like conversational crack for most women. And if there’s one thing that women love more than hearing relationship stories, it’s coming up with solutions to relationship problems.

So the next time you hear about your little cousin’s problems with her boyfriend, or hear about your roommate complain about his overly possessive girlfriend, make a mental note of the story and use it in conversation. You’ll be surprised with just how into these topics women can get.

3. The People Around You

Sometimes I hear a lot of guys complain saying that they run out of topics to talk about when they’re with a girl that they’re interested in. But don't get discouraged. Here’s the thing: if you pay close attention to your surroundings the chances are that you’ll find more than enough conversational ammunition to last a whole day.

For example, there’s a fun little game that I love playing with girls that I’m out on dates on. I call it the “what’s their story” game. When you’re out on a date with a girl, pick a stranger at random and talk about what you imagine what their story must be like. And then ask your date to tell you her version. Once she gets the hang of it start getting more and more imaginative and ridiculous with your stories. I guarantee that you’ll both have a blast.

4. Travel

Whenever I’m interacting with a woman I always try to direct the conversation in a direction that’s fun and imaginative. I hate conversations that drab and uninteresting. And if there’s one thing I’ve learned through my experiences with women is that talking about travel always gets them feeling happy and excited.

You see, all people love to travel, even though some love to travel daydream as they lack either the time or the money to do it. The key here, again, is to ask for more than just an impersonal list of travel destinations.

Ask her where the most exciting place she’s travelled to was and what she loved about it. Or ask her where she would go if she could disappear for an entire month without having to worry about her work or any other responsibilities. These types of conversations will get her imagination firing on overdrive and put her in an uplifted emotional state; both feelings which she will start associating with you.


5. Observations About Her

There’s a school of thought among some men who teach attraction skills that a guy should never compliment or show interest in a woman. I disagree. I believe that to truly attract and seduce a woman you need to make her feel as if she’s won you over. To do this you need to find out things about her that are unique and appreciate them. Listen to this advice my friend: being curious about women can significantly improve your dating life!

You see, a woman’s observational skills are often much more keenly tuned than a man, and being with a man who notices things that other men usually don’t will have a powerful effect on her.

Does she have a fashion sense that you hardly ever get to see on other women? Does she circle words that she thinks sound cute when she’s reading? Let her know that you notice these things and ask her about them. And when she tells you these stories let her know that you find these things attractive about her.

6. Her Passions, Her Dreams and Her Goals

Do you remember the last time someone showed genuine interest in your dreams and goals? It’s always such a nice feeling to talk about things that you are passionate about with a person who’s genuinely interested in these things. And here’s the cool thing. Once you’ve built up a certain level of trust and rapport with a woman, all you need to do to find out these things about her is to ask.

You see, sometimes being a great conversationalist is like learning to become a mirror. The point isn’t to grope about blindly in search of things that your conversational partner to talk about.

The point is to learn to develop a feel for what topics get them excited and to learn to steer the conversation towards those topics.Women will feel refreshed by the genuine interest that you show in their lives and they will remember how you made them feel when talking about these things that they’re passionate about.

All in all, keep these conversational topics in mind and make a conscious effort to practice your conversational skills, and I guarantee that you’ll see a marked difference in the quality of the conversations you share with women.


Doesn't matter if you are just starting working out, or you are coming back to gym after a pause, you need a very well-structured workout plan that will help you improve your body shape in just 4 weeks.

When talking about fitness, the rule of 3-month program is the most well-known. But is this strategy the only one effective? Here comes the secret: if you keep being organized and determined, you don't need 12 weeks to start getting in shape. After just 1 month you will pass over the novice level and start seeing  the results of all your sweats.

To start with, let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now. (How’s that for results?)

This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in — you guessed it — just four short weeks. Let’s get to work.


You’ll begin the program with a full-body training split. This means you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday and Sunday being rest days — a good approach.

The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, starting on page, before attempting them yourself.

In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.

Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100–120 pounds on set three.


You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.

Several exercises from Week 1 continue to be carried over to Week 2, but one move is added to each bodypart routine — with the exception of abs — so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)

You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.


In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.

One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development. You’ll hit each muscle group with two exercises of 3­–4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones — again, working in the 8–15-rep range — which is a substantial increase in volume from Week 1.


In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.


We are sure that every men dreams about having the perfectly shaped body with which he is turning all the looks around. There are tons of articles on the internet with tips and tricks for building your body if you are a beginner. However, if you are looking for just another workout article from which in the end you won't apply too much, then you go leave this one aside. It's not for you! But instead,if you are looking for an article extremely useful, applicable, coming from an expert, then you are in the right place. Apply these 7 techniques from Stan “Rhino” Efferding and the results will come.

Sure, everybody knows this, but do you actually do it? Pound all the protein shakes and pre-workout Tasmanian devil drinks you want but if you aren't getting your eight hours every night, you're wasting your time and money. I slept up to 11 hours a day when I squatted 905 pounds in training and set three world records. That was nine hours every night and a couple 60-minute naps after training and eating. You grow when you sleep – not when you train. And failing to get enough of it can seriously impede growth, recovery, mental acuity, energy levels and hormone levels.

This one is a no brainer too, but how much and which foods you take in can surely make a huge difference in your progress. Start with 1 gram of animal-based protein per pound of bodyweight and gradually work up to 1.5 and eventually 2 as you progress. Nutritionists love to talk about soy proteins or bean and rice combos. Find me one that deadlifts over 800 pounds and I might lend an ear. Otherwise, eat eggs, steak, whole milk, 4% fat cottage cheese, whole milk Kefir, salmon and 88 percent-plus ground beef. Where's the boneless skinless chicken, tuna and white fish? Save it for when you’re dieting down. You'll need the saturated fats and cholesterol to keep testosterone levels high and get Rhino strong.

Stick with high quality, protein-dense animal proteins. Heavy-fat foods such as hot dogs, mayonnaise, cheese, bacon and fast food often yield inadequate quantities of protein and bog down your digestive system preventing you from eating your next meal on time. The squeamish may not want to hear it but fast food meats can be as much or more than 90% fat and chock full of ground bone and tendon that your body can't use. Five meals per day, each with 40-50 grams of protein, is a good starting goal.

Gradually train your metabolism to process all that food. You'll have no better luck trying to eat 5,000 calories tomorrow than you will loading 500 pounds on the bench and asking for a lift off. Start with what you can eat and add calories every week or two, making sure that your training supports the increasing intake. After eating all your proteins and fats, toss in some carbs to fuel your workouts and to help prevent catabolism. Steer clear of white flour foods and stick with healthy servings of oatmeal, rice and potatoes. In the powerlifting world, “mass moves mass”. Like this, you gradually increase calories to increase mass.

Everything You Should Know About Staying Hydrated

This sounds like another one of those old conventional wisdoms you hear everyone telling everyone else to do. I have a somewhat unpopular but extremely necessary twist for you. Water is worthless…without SALT! You can drink all the water you want but if you aren't taking in enough sodium then most of that water will go to waste right along with your worthless mega doses of vitamins (more on that later). But isn't salt bad for you? Says who?

The FDA guideline is completely arbitrary and newer research is showing that higher levels of sodium were associated with a lower risk of cardiovascular problems. Salt is a bigger performance enhancer than creatine, by a long shot. Sodium increases amino acid absorption and improves carbohydrate storage. Remember neurons from basic biology? Then hopefully you remember that every muscle in your body is fired by a chemical reaction between those neurons called the sodium potassium pump. I'll leave the scientific details for the lab coats to debate.

Most of us simply don't know that salt is a performance enhancer. There's no mechanism to store sodium for future use so you'll need the recommended 3,000 mg a day plus your workload replacement which can be anywhere from another 1,000-2,000 mg.

Now you are surely asking if shouldn't this have been first. Not at all! All you do in the gym is break down muscle tissue. All the growth comes from the recovery phase (eating and sleeping), so lifting weights is not the most important part of a mass or strength program. The great thing about being a beginner is that just about any weight lifting program accompanied with the proper recovery (eating and sleeping) will yield results. There is no best program. Lift heavy weights for a few sets of about five reps using basic, multi-joint mass building movements like squats, deadlifts, dips, chins, bench, T-bar rows for an hour a few times a week and you will get bigger and stronger. Don't over think it, just be consistent and work hard.

There's an old saying in the Bizarro world of 300-pound bodybuilders and powerlifters: “Don't run if you can walk, don't stand if you can sit and don't stay awake of you can sleep.” That pretty much sums up my opinion of cardio.

Endurance cardio such can be muscle wasting. It's like pouring water in a bucket with a hole in the bottom. Either you want to be huge and strong or you want to run the New York marathon. Pick one. Having said that, some brief high-intensity interval training (HIIT) training sessions here and there can help accelerate recovery by increasing blood flow, clearing lactic acid and reducing latent muscle soreness. The morning after a huge leg day I would often do about eight brief (20 seconds), fast (130 rpm), moderate resistance (15) intervals on the bike to aid recovery. And don't worry about your cardio – if you're not gasping for air after a big set of squats then you're just not working hard enough. Interval training and heavy lifting have both been shown to increase metabolism higher and for longer than traditional steady-state cardio.

Eat your food! No can of weight gainer will ever replace food. After nearly 30 years of competing and having access to all the free supplements I could ever want, I've found that there's very little that actually helps your progress, assuming you've got your meals right. Dieting is a different matter, but on a well-fed mass program, save your money for food.

The most important aspect of supplementation is correcting any vitamin or mineral deficiencies, which are rare but can exist. A blood test can help identify those but just mega-dosing a bunch of vitamins has been proven to not only be worthless, but harmful. Nearly all of the scientific research touting the benefits of vitamins has been done on vitamin-deficient subjects and claims are made based on those results. Very little evidence exists showing any benefit of mega-dosing for non-deficient subjects. However, even scientists who have read and agree with the research still take a basic multi-vitamin (100% RDAs) just because it's hard to know where the deficiencies may lurk. I do the same thing for no particularly good reason. Beyond that, I focus most of my supplementation around my workout.

My pre-/intra-workout drink is a cooler full of ice water, carbs, BCAAs (20 g), creatine (10 g) and a mineral/electrolyte tablet (Nuun tablet). My post-workout drink when I was competing was whey isolate and carb powder but now it's just a large shaker of chocolate milk, which serves about the same purpose. I always have some quick post-workout nutrition and then eat an hour after I train. I'll also admit to being on the bandwagon for a few other supplements that I've convinced myself will benefit my long term health so I take 4,000 mg vitamin D3, 300 mg CoQ10 and 2,000mg of Omega 3s daily. I also used to take ZMA before bed when I was competing. That's about the extent of what I'm willing to admit I spend my money on, although I often question the value of the investment because when I miss a week or two of any of the above, I don't notice any difference in performance. But if I miss a meal or two or have a short night’s sleep, then I immediately feel it in my workouts. Bottom line: supplements will never replace food.

Being disciplined is the key, no matter what path you take. I literally have years of Excel spreadsheets with days of the month across the top and a long list of daily requirements down the left side. I cross them off every day. Its purpose is to keep me honest. Everything I wrote about above is on that list. I weigh myself every morning and record the results. I write in how many meals I ate that day, how much sleep I got last night and if I was able to nap. I check off every supplement I've taken, write down my best lift if I trained that day and on and on. I do this because I know that my success is entirely within my control and if I do everything I'm supposed to do, I will succeed.

When I do blood tests and find an area to improve, whether it be low or high iron or Hemoglobin A1C or cholesterol climbing during certain phases of training, I can quickly make adjustments for that in my diet and supplementation program and track it until the next test to verify that I've solved the problem.

Never underestimate the value of setting goals and tracking your progress. I want to be able to measure my progress daily, weekly, monthly and yearly to make sure that I'm succeeding at my goals and I want to hold myself accountable.


Calf Exercises: How To Build Your Most Stubborn Muscles

If you want to be have your body sculptured and you want to define your calf muscles, pay attention to the advice below of Roger Sciberras.

People are born with different qualities and destinities. For example, some are wealthy and rich, others are extremely intelligent, and there are also others who are born to be high-performance athletes. But there is a different category, a very special one we'd say, those who have great calf muscles.

Therefore, you might be gifted with well-shaped calves, but building and keeping them in an excellent form, needs great effort and constant training. Those who were not so genetically gifted might see this as mission impossible, but don't worry, because if you follow the below simple principles you will succeed as well.

1. Train Heavy

Arnold once said: ‘You’re constantly using your calves all day and every day as you walk around. Then people go to the gym and train them with light weights and expect them to respond to that minimal resistance that they’re used to’.

And Arnie knows.

Calves are not used to heavy resistance, so if you are looking to build them, train them as heavy as possible for a maximum rep range of 10 – 12.

Once you can complete 12 in any given set or exercise, bump up the weight.

2. Go Bare

When it is safe to do so, try training your calves with bare feet. This was popularised by Arnold Swarzenegger who believed he achieved a greater range of motion without shoes on.

When it comes to calves, every little bit helps.

3.  A Month of Pain 

For 4 weeks, absolutely nail your calves by training them at every session. Pick one exercise per day/session for you valves, and perform at least 4 sets, heavy. Do this constantly for 4 weeks before returning to your regular program.

4. Hold and Squeeze

I see gym patrons day in and day out for almost every exercise ‘going through the motions’ of a workout; the weight swinging and bouncing boys who love to jump on their calf lifts – if they train them at all.

When you hit the peak of a movement (this goes for almost everything) pause and squeeze for just one second. This extra tension as well as the focus you must put on the muscle is crucial to developing those calves.

Also, don’t drop back to the start position too quickly: go slow and control the eccentric phase.

5.  Mix It Up

I’m talking super sets, drop sets, negative reps, reverse pyramid training: the lot. Change up volume, rest times, everything: the calves need to be shocked more than any other muscle group.

6. The Top Three Exercises

Standing Calf Raises

Make sure you really stand up as tall as possible at the peak of the movement. You can also use this to train each calf separately.

Seated Calf Raises

Keep your back straight and make sure you avoid using momentum as much as possible. This is probably one of the more suitable exercises for going barefoot, as shoes can restrict your range of movement on this considerably.

Leg Press Calf Pushes

A chance to really go heavy, and try different angles for your feet: just be sure you have the safety catch in place.


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