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Nutrition for Bulking: 5 Tips for Intelligent Muscle Gain

1. Avoid the “see food” diet Micronutrients, phytochemicals, and antioxidants are fundamental to progress Once you decide to gain weight, visions of ice cream, pies, and candy bars quickly dance in your head. We’ll confess that a high calorie intake does have more wiggle room for junk, but that doesn’t mean it’s a “see food” diet — you know, one where you just eat everything you see. “ Bulking needs to come from the foundation of a nutrient-dense whole food diet ,” says North. “When we are bulking and working to make a whole lot of new muscle cells, growth takes not only metabolic energy and protein, we’re also undergoing DNA synthesis and mitochondrial biogenesis. These processes require vitamins, minerals, and hormones — which also rely on vitamins and minerals.” 2. Make sure you really eat  enough Newcomers to bulking may feel their calorie goals are too high 3. Don’t stay away from carbohydrates Even if you prefer high fat diets, carbs can help you bulk with less b
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Best Biceps Exercises

1. Barbell Curl The barbell curl is one of the more iconic biceps exercises to date. When done correctly this exercise targets the biceps and can add serious size and strength to the entire muscle, often with higher amounts of loading the other biceps exercises. 2. Chin-Up The chin-up is a bodyweight exercise that can induce serious muscle growth of the biceps (and back). Often, however, lifters may perform these incorrectly, using a lot of the anterior shoulder and grip muscles. Be sure to read the how-to-section to maximize chin-up performance, strength, and muscle building. 3. EZ Bar Preacher Curl The EZ bar preacher curl is a bicep curl done with a speciality bar. This specialty bar places the wrist in a 30-45 degree supinated angle, slightly different than the standard straight bar. This can help to stimulate different muscle fibers of the bicep and help to reduce strain on the wrists in lifters who may have discomfort with a straight barbell curl. 4. Incline Dumb
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