Tuesday, October 23, 2018
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There are many theories on the effects of caffeine, mainly within the fitness universe. This is a controversial substance, not only due to the opinions on its real impact during physical activity, but also due to the possibility that it may cause physical addiction. Caffeine isn’t only for the sleepy ones. Some people point out that caffeine is a...
Fat can be your biggest opponent, but there are ways to overcome this problem that require more than just a quick solution. Fighting the excess of localized fat is something that takes its time; it requires not only persistence, but also a series of smart tactics and strategies. The Team Grenade has come up with the best tips to...
The German Volume Training (GVT), also known as the 10 sets method, originated in Germany in the 70’s and was popularized by Rolf Feser, National Weightlifting coach at that time. This method was used during the off-season to help powerlifters with their muscle mass gains, and it was so efficient that the athletes would change to a higher weight...
Getting defined abs is most people’s dream. Just to give you an idea, almost every exercise you do affects this muscle group, and indeed, you should give priority to this part of your body, because if you have a strong core, you’re avoiding unnecessary overloads on critical parts of your body, like your back, the lumbar area and your...
There are a few strategies used by bodybuilders to keep their muscle mass while speeding up the process of fat burning. The cutting phase is the muscular definition period. To completely eliminate the fat layer, you should focus on a hypocaloric diet, aerobic exercises and you should increase your workout volume a little (without exaggerating). Besides that, you can...
It’s the final countdown for the summer and there’s still a lot of work to do at the gym. It is imperative to lose as much fat as you can and to sculpt your body so you can be in great shape for the bathing season. That said, we’re officially at that stage where we need to really focus...
When your personal goal is to stimulate muscle growth, there are several factors you should take into account. This is not only about the intensity of your workouts, but also about your diet, supplementation and resting. Let us just emphasize that among these variables, there’s another supplement that stands out and that will eliminate the amount of muscle you’ll...
The triceps are part of a muscle group called “Extensor Muscles”. This means that, every time your elbows are bent and your arms are extended, your triceps are involved in the movement. The triceps are divided into three heads: Medial Head (near the inside of the body); Long Head (in the middle of the arm); Lateral Head (in the...
If you want to increase your muscle mass or lose fat, you should consider taking the right amount of protein, accordingly to your body weight and preferably, a high quality one. A good rule to calculate your protein consumption is multiplying your body weight by 1,5. To find out how many grams of protein you should take in with...
Soy is a high quality source of protein 100% vegetable that contains all the essential amino acids. It is high in vitamins and minerals, fibers, omega-3 and omega-6, it doesn’t contain cholesterol and has a low tenor of fat when compared with meat. This protein source contains a high tenor of arginine and glutamine, nutrients that contribute to elevate...
The intensity and frequency of your trainings may form free radicals, inflammatory substances and release catabolic hormones, which are elements that damage the defenses of your immunity system. These factors contribute to muscle fatigue and to the appearance and aggravation of injuries and infections. A joint injury, a sprain or something similar can become a serious problem for someone...
Squatting is, undoubtedly, one of the most important exercises to strengthen and build muscle mass. The benefits associated with this exercise are varied, but to take advantage of all the positive effects, you need to do it correctly because we frequently see badly executed movements and incorrect positions that may compromise the results and cause injuries. So, take note...

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