Daniel Penaloza

16 Flips | 1 Magazine | 42 Followers | @dpenaloza | Keep up with Daniel Penaloza on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Daniel Penaloza”

Build Your Chest: Two Things Holding Back Growth

It’s not a national emergency – yet.<p>But when it comes to chest growth, there are two major things I am seeing in gyms and on social media that are …

Big Biceps Without Curls: The Anti-Isolation Bodybuilding Method

I recently got back to training at a commercial gym. As a Christmas gift, my wife bought me a membership at a brand new gym that was due to open up …

Q: I’ve noticed that your abs are not just ripped—they look like bricks. Did you always have thick abdominal muscles? I have a six-pack, but it doesn’t look like yours even at 4 percent bodyfat! A: No, I absolutely did not always have thick ab blocks (as I like to call them). The washboard you […]

<b>Q: I’ve noticed that your abs are not just ripped—they look like bricks. Did you always have thick abdominal muscles? I have a six-pack, but it</b> …

High Intensity Back Training - Heavy Ass Dropsets

I’ve been focusing on <i>high intensity</i> training protocols in my workouts recently. I typically cycle between rest-pause, isometrics, slow-eccentrics, …

Outer Bicep Workouts

The biceps brachii muscle consists of two heads -- the long head and the short head. The long head is also referred to as the outer head of the …

Milk protein has emerged over the past few years as the preeminent protein source for building muscle. While other protein foods, such as eggs, fish and meat, also provide top-grade protein, milk stands out because of its high biological value, its ease of digestion and its content of various bioactive peptides that go beyond just […]

Milk protein has emerged over the past few years as the preeminent protein source for building muscle. While other protein foods, such as eggs, fish …

Academy of Nutrition and Dietetics

Our site is temporarily unavailable due to server maintenance.<p>We expect the site to be available again shortly. Thank you for your patience and we …

Get Bigger And Harder: Density Training

I’ve written extensively on the methods that are optimal for building muscle. From sarcoplasmic hypertrophy, the ideal number of reps to grow muscle …

Top 3 Most Effective Chest Exercises!

Strong<p>and developed chest muscles don’t just look sexy, they’re essential to a wide-range of everyday activities and can help boost athletic …

Change Your Posture, Change Your Performance [Guest Post]

<b>Have you ever looked in the mirror and thought to yourself, “My posture sucks!”? Or was your mom constantly on you about “sitting up straight!”?</b><p>Well …

Abdominal Axioms: 9 Rules For Better Abs

Thinking you could look like that fitness model is a lot easier than actually looking like him, especially if you're groping the bottom of your …

Nutrition

The Ultimate Creatine Guide For Maximum Muscle Gains – Written By Sol Orwell

1K<p>Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to support cellular function, and this …

Supplement Guide: Build Muscle

Q: You’ve really opened my eyes to new ways to grow muscle. Your explanation of the myofibrils (force generation) and sarcoplasm (energy fluid) and how they both contribute to size is excellent. I want to build both of them fast, so I need a no-bells-and-whistles heavy/light program. What would you suggest? A: Ah, the no-frills […]

<b>Q: You’ve really opened my eyes to new ways to grow muscle. Your explanation of the myofibrils (force generation) and sarcoplasm (energy fluid) and</b> …

Freaky Abs! The Monster Guide To A Shredded Six Pack

<i>Shredded six pack. Freaky abs</i>. Nearly everyone on the planet wants a flat stomach or ripped abs. At times this goal can seem impossible. But if you …

Fitness