A Muscle Bear’s glutes, quadriceps, and hamstrings are the largest muscle bundles in a man’s body. They burn a remarkable number of calories while - and after they're being trained. Those squats, lunges, leg presses and deadlift sets take a significant energy toll on the whole body, yet yield great muscle mass-building results for the long haul. Because one's body works systemically, those demanding leg training sessions will contribute to a rapid increase in both muscle mass and in elevating your body's resting metabolic rate. The burn from hard-core leg training lasts long, long after the workout is finished.

Ham-Hock, you are sitting on your body's best fat-fighting resource: Your rump's gluteus muscles and upper legs are the two major body parts that incorporate the largest muscle groups on the human skeleton. These large muscle masses respond rapidly and well to weight-training: If you feel you haven't been making significant muscular development gains lately, re-focusing on leg training hard and heavy can deliver rapid, visible results.

For the most rapid gains in lean MuscleBear mass, you can’t avoid heavy leg training. The ability for muscular growth and transformations that leg training offers a muscular Bear’s whole body is simply too good to pass up. One doesn't need expensive gym equipment to pack on significant leg muscle. You can get thick, beefy legs with affordable muscle building equipment like kettlebells, dumbbells or performing bodyweight exercises. The exercise focus should be on doing squats, leg presses, dead-lifts and lunges until your legs feel like rubbery noodles.

Get thick calves with some very, VERY high rep Calf Raises. Do both standing and bent-over straddle raises - the latter get more hamstring involvement. Constantly mix-up and vary your Calf Raise with everted and inverted foot positions to target development of the inner and outer edges of the gastrocnemius muscles. Our Bear bod’s calves are used to toting around out bodyweight day in an out, so you really have to torture your calves above and beyond the normal to get them to respond and grow.

A simple, biweekly training regimen is to split your legs into front and rear. One day, train the muscle in front of your legs, then alternately train the muscle on the back side of your legs and calves. If you are looking for a well-defined, beefy, muscular backside, perfect your lunge movements. The bulk of your exercises should be classic, free-standing Powerlifting type moves with a barbell. However, Lying Leg Curl, Seated Leg Extension and Hack Squat machines should be part of the mix too. Try this leg training combo for 6 to 8 weeks then mix your routine. Any number of top-selling bodybuilding books can assist in becoming familiar with the proper way to perform the core leg exercises and familiarize you with the big muscles involved.

Beef Tags: muscle growth, massive muscles, thick legs, biggest muscles

2014 International Bear Convergence promises to be one of the largest Bear Circuit Party events that Palm Springs, California, the USA, and hopefully the world has ever seen. IBC - Bear Convergence is slated for Valentine’s / President’s Day weekend February 13th-17th ’14 in the internationally Fabulous and Gay Destination and Desert Oasis of Palm Springs, CA.

Poolside music entertainment slated for what might be the biggest Big Muscle and Speedo Bear pool party ever was recently announced and will include Disc Jockey’s from across the US, Palm Springs DJ locals, and across the pond are: DJ John LePage - DJ David Knapp - DJ Dough Jackson - DJ Paul Coals - DJ Chub Jim - DJ Ryan Jones - DJ Candy and DJ Easy Tiger.

Registration info for this big kahuna of Gay Bear events in Palm Springs can be found at the IBC-PS.com main website. The weekend Bear Party is being held at the Renaissance Hotel. There’s also Bear weekend event passes available for locals or those staying at other accommodations or clothing-optional Gay resorts in Palm Springs for the weekend. The main events of Bear Convergence 2014 will be Friday, Saturday, Sunday May 14th through 16th 2014, with Early Bird Bear arrival Bear events on Thursday the 13th - and Monday late stay-over for Speedo and Muscle Bears who ain’t in no rush and want to do and get done for the full Bear circuit party weekend.

Beef Tags: Bear circuit events, palm springs bears, Bear circuit events

Whether you’re a Muscle Bear who’s worked really hard on developing your pectorals, or were naturally gifted with big, beefy pecs, you may find other aspects of your chest development and presentation are lacking. Specifically you may find your tiny nipples getting buried in all that muscle and fur. It could be argued that weight training and bodybuilding Bears packing on muscle are already engaged in one form of body modification: Tatoos, piercings, genital or male nipple enlargement are others.

Muscle Bulls and Bear men with big nipples can be quite a turn on and some may pursue nipple training and pumping to get thick, meaty nipples other guys can really sink their teeth into.

How To Get Big Nipples

Commit To Daily Nipple Training For Huge Nips

Set realistic expectations about how to get big, swollen nipples permanently. It takes time to get long term results, perhaps just a few months of pumping your nipples daily or at least 5 times a week. But the immediate benefits of big swollen nipples to play with only takes 15 minutes or so for temporary satisfaction.

Male Nipple Pumps And Cups For Meaty Nipples

Here’s a few affordable products to pump your nips and get started with your male nipple enlargement fetish. For around $10 - $25 I’d recommend a few men’s nipple suckers of note:

Clear Silicone Nipple Cups

For Nip Play and Training

The best starter solution pictured above is a pair of Supple Nipple Cups for about $25 shipped. The clear silicon lets you see men’s swollen nipples and they seal very well around the areola for staying put for a long nip pumping session.

If you’re really cheap, or want to add to your playtime toy chest you’ll also want a pair of the big, knobby Snake Bite Kit cups that are around $8 with free shipping as an alternative. They are tougher, have more nipple suction power and are great for tugging and slapping around during sex play.

Prepare For Pumping Your Nips

If you have a bear hairy chest, you may want to shorten and trim the hairs around your nipples slightly to insure a good seal to the areola. I recommend a pair of very high-quality Round-Tipped Safety Scissors - something that will also come in handy for other Gay men’s grooming needs like nose and ear hair or eyebrow and mustache trimming.

To have the best men’s teat pumping experience, moisten the skin around your nipples with a warm, wet compress first to hydrate and increase the blood flow to the nipples and pecs. Then use a good lotion like Lubriderm to soften the hydrated nipple tissue and create more skin elasticity before applying the nipple enlargers. Pumping will cause micro-trauma to the skin tissue. A little is what you need to get progressively larger nipples. Too much or over-enthusiastic pumping early on can be painful and may lead to temporary scabbing if overdone. Remember, you want to protect your nipples to enhance their sensitivity by pumping, not damage them with scarring or by abuse (unless that’s your trip.)

Explore Other Male Nipple Pumping Websites

Men with huge nipples like you’ll find at NippleCoach.com can provide additional nipple trainer expertise on nipple pumping tips and techniques. You’ll also find it a good source for higher-end genital and nipple suction pumps and nipple pumping cylinders to get your male teats thick, fat and huge - both safely and with quicker results.

Beef Tags: big nipples, nipplebull, male nipple pumps, thick nips, daddy nipples

If you’re serious about transforming yourself into a big Muscular Bear, you need to either start your weight training hard and heavy or change-up your current workout routine. With a Back To The Basics and very focused core Mesocycle muscle building phase you can pack on a measurable amount of muscle mass in a short period of time. HIT - H.I.T - H.I.I.T. - whatever you call it - High Intensity Interval Training that focuses on the largest muscle groups in your body is the way to alter your calorie burning Basic Metabolic Rate (BMR) and start trading pounds of fat for pounds of muscle.

In my quest to transform into a Muscle Bear, I’ve made dissappointingly slow but steady gains using a conventional split weight training routine. But even with a systematic approach to alternately training legs, back, arms, chest, etc. on alternate days, it seemed rather scatter-shot and lacking focus. Split Routines are common for most weight trainees and bodybuilders, and allow you to work out 5 or more days a week while still allowing various muscle groups to recover while you’re building up the others. For a lot of fit Bear men, daily exercise is simply part of a ‘Fit For Life’ mantra and it can be hard to actually take days off and really do NOTHING to allow your body, metabolism and nervous system to truly rest and recover like it needs to.

It was a challenge, but I decided if I was really going to take my quasi-muscular Bear physique to the next level, I needed to Stop. Rethink. And Re-Focus on basic core exercises in a Mesocyle. I’d lost the Bear belly, started seeing real muscle definition, but kept losing weight. Clearly I was losing more fat, but not trading it pound for pound with new muscle.

A MuscleBear workout of Classic HIT Training focusing on only my largest muscle groups, done in combination sets of opposing muscle groups helped me gain more lean muscle mass in 6 weeks than I had in the previous six months. A big part of that was reading up on two very popular Mesocycle programs: The WESTSIDE BARBELL WORKOUT and the WENDLER 5 3 1 RESULTS-oriented methods favored by Muscle Bear bodybuilders or Powerlifting Muscle Bears who are dead serious about achieving rapid muscle mass and strength gains.

Most of these Wendler and Westside Barbell inspired routines were modified to include free-weight barbell and dumbbell combinations such as bench presses alternated with bent-over barbell rows, shrugs with overhead presses, bicep curls alternated with tricep extensions, etc. I really stayed focused on free weights and only allowed myself to use machines to substitute for a few critical H.I.T. moves. Because of sacral and lower lumbar issues, a variety of leg press and hack squat machines helped me minimize the issues that strict form in free-standing barbell squats demands. And it’s just hard to substitute the unique muscle building qualities that the standing or lying leg curl and leg extension Cybex, Nautilus or Hammar Strength machines can bring to beef-up and define your quads, hamstrings and glutes. Both the Westside Barbell program and Wendler Training Method incorporate the option for varied supplemental exercises to balance out their core-training lifts.

Keeping in mind the six largest muscle groups of the body, I really kept myself critically aware of a few things: A Bear’s triceps are generally twice as large as biceps, so I made sure to pump and burn the back of my arms more consciously. That my leg workouts needed to become much heavier and painful to shock my muscles and metabolism into serious mass building mode. Ditto for dumbbell shrugs to add the visual mass that well-developed trapezius muscles add to an imposing physique. And for a thick, strong back, I had to load up and grind out more bent-over and barbell rows.

Beef Tags: mesocycles, hit training, westside barbell workout, wendler workout

There’s no doubt MMA or Mixed Martial Arts is one of the fastest growing sports in America. Incorporating various disciplines of Asian, European and Western combat sports, a new team of trainers have banded together to form Desert Tiger Training in Palm Springs, California. Their offerings include specialized one on one MMA training from disciplines in in Kickboxing, CrossFit, Muay Thai, Grappling, Wrestling, Karate, Jiu Jitsu and Boxing. A variety of techniques are blended into an hour long strength and conditioning routine to take your strength, stamina and combative skills to the next level

DTT’s instructors include Jamison Roe, Roman Troy and Andrew Montanez who each offer personalized 1-on-1 MMA instruction by the hour or in specially priced training packages are tailored to your needs and drawn from each man’s unique and specialized Martial Arts training backgrounds.

Recently Jamison and Roman stopped by World Gym Palm Springs to show us some of their Mixed Martial Arts moves during Ted Guice’s G-Force Fitness Class - and it didn’t take long before the BeefPieBear was dripping serious sweat! Nice of them to stop by.

Palm Springs MMA group classes offered at Desert Tiger Training include Combat Conditioning, MMA, and Brazilian Jiu Jitsu - as well as special MMA for Kids sessions. Desert Tiger Training’s offering are held at the Palm Springs Barbell Club, 188-304 W. San Rafael Drive Suite #200 on the north end of Palm Springs, CA 92262

Beef Tags: mma conditioning, jiu jitsu, kickboxing, muay thai, crossfit

The first ever IBC - International Bear Convergence in Palm Springs California is slated for Valentine / President Day weekend in 2014. Specifically that means Thursday, February 14th through Monday the 17th. Daily pool parties, nightly dance parties with renowned DJ’s from around the globe and more are planned.

The host hotel for IBC - The Renaissance Palm Springs is a 400+ room behemoth ideal for large gatherings and in it’s spectacular courtyard there’s a huge 5000 square foot heated pool promising the largest batch of Bear Soup ever created on planet earth. Of course as a public, mixed accommodation, swim suits will NOT be optional and reasonably civilized Bear behavior will be required.

Sadly, none of the Gay resorts in the Coachella Valley have anywhere near the rooms or scale to handle the turnout IBC is expected to draw. The location of the Renaissance at 888 E. Tahquitz Canyon Way however is perfect: Centrally located and just a few easy to walk blocks from the heart of downtown Palm Springs and the Gay Arenas strip of bars, restaurants and shops catering to our Out and Proud LGBT community.

For Bears with thin wallets, the $180+/night rates to stay at the International Bear Convergence host hotel might seem a bit stiff. However, you’ll be close to the action and far more likely to make connections by staying on-site. Locals like me who want to attend IBC 2014’s happenings can arm themselves by pre-ordering a $70 weekend event pass to get into the IBC event pool parties and dances. Other visitors might be seeking more affordable accommodations elsewhere. Of the Gay, clothing-optional resorts in Palm Spring’s centrally located Warm Sands neighborhood, I’d personally recommend either Vista Grande or especially All Worlds Resort for a diverse crowd and best facilities (4 pools, 2 spas, and steamy steamroom) more in the $120 a night range. Leather types might prefer Chaps Inn, or more Generic Bears might consider the recently opened Bearfoot Inn - both on the north-end of downtown Palm Springs.

For even more affordable accommodations, some of the cheaper 2nd and 3rd tier hotels and motels in Palm Springs can be found south of Downtown around the curve of South and East Palm Canyon drive. There, you’re more likely to find budget rooms in the $60-90 a night range. Remember, February is peak of tourist season in the Desert Cities so rates overall will be higher than summer or fall.

What to wear, Bear? Sunny days in the 70’s are what draw thousands to Palm Springs during the winter months. But February nights do get a bit chilly so think dressing in light layers after the sun sets. Poolside, you know I prefer Spandex-Clad Speedo Muscle Bears whenever possible and I’m hoping 2014’s International Bear Convergence brings the largest gathering of SpeedoBears ever before seen in the United States.

For reservation info to book a room, buy an event pass, or see the event schedule and more, visit: http://ibc-ps.com

Beef Tags: ibc, Bear convergence, Bear circuit events

Muscle Bear Somatotypes

The three primary forms of a Bear's body somatotype are Mesomorph, Ectomorph and Endomorph. William Herbert Sheldon was an American psychologist who's theories revolved around basic human body types. Sheldon proposed that the human physique be classified according to three fundamental elements, somatotypes, named after the three germ layers of embryonic development: The endoderm, mesoderm, ectoderm.

For Muscle Bears, each somatotype comes with both positive and not-so-positive traits. By focusing on your own somatotype's propensities, you can minimize the negatives and build the best Muscle Bear body nature will allow. There are some Bears who are purely mesomorphs, ectomorphs, endomorphs, and have little or no characteristics of the other body types. But more commonly, real-world Bears fall into mixed categories, such as endo-mesomorphs or ecto-mesomorphs. Assessing where you fit into the mix can help determine your optimal diet, cardio routine, and weight training style. By tailoring your diet and workouts to which of the three primary body styles you inherited, you can plan a fitness routine that makes the most of what you’ve got.

Mesomorph Body Type - Burly Bears

A Mesomorph Bear body can be recognized by its often stout and naturally muscular appearance. Wide square hips and a broad chest define your classic Muscle Bear bodybuilder. The Meso body is notable in its ability to easily build defined muscle. So you'll find plenty of examples of Meso-style bodies at the gym and on Muscle Beach. If you're a Mesomorphic Bear, it's best to follow nature's lead and build as much muscle as you can. Their naturally lean muscle mass give shapes and tone to the appearance of the body. While Mesomorp’s don't have problems rapidly adding and sculpting muscle, they often carry extra fat. To burn it, it's important that cardio training be as focused as the muscle building portion. Meso's will likely prefer lifting weights to running on a treadmill, but a balanced workout routine will deliver better results overall.

Ectomorph Body Type - Buff Bears

The Ectomorph Bear body is typically tall and naturally lean with longer, slender bones and proportionately slim muscle bundles. Most don't carry much extra fat until later in life where it's likely to pile up only around the midsection. Ectomorphs will have the most difficulty gaining significant muscle mass, but their leanness does reveal cut, separation and striation of muscle easily. The best workout routine for Ecto body types focuses far more on strength training than cardio. In fact, cardio routines should be done primarily for the endurance and health benefits, rather than for weight loss. Note that because of their thinner bone structure, Ectomorphic Bears are more susceptible to injury. Longer leg and arm bone lengths alter the leverage ratios of some exercises, particularly squats and flyes. So strength training with moderate weights while focusing on the absolute largest muscle groups in the body helps deliver visible results quicker. Expect the more buffed, toned appearance that building additional muscle can provide near-term, and a long, hard commitment over many years to add truly significant mass.

Endomorph Body Type - Bubba Bears

The Endomorph Bear body is characterized by softer curves head to toe and high body fat. Endos usually carry a higher percentage of muscle than Ectos or Mesos and are naturally strong, but it's often buried under a great deal of fat. An Endomorph is likely to excel as a Bear powerlifter, but may struggle with one diet after another in any effort to get cut and reveal their muscle definition. Although building muscle mass can come rapidly to an Endo, fat loss is a constant challenge. You have to ‘eat big to grow big’, and unfortunately, Big Bubba Bears get that way from over-eating. The Endomorphic workout plan should incorporate significant weekly workout time to cardio, and devote the remaining days to very heavy free-weight power lifting and core H.I.T. basic strength training moves. High-rep isolation exercises done on machines might be good for warm-ups, but aren't likely to yield visible striation or muscle definition.

Beef Tags: buff bears, bubba bears, burly bears

What’s not to love about a big hairy Bear man in a tiny Speedo? Apparently the lust for SpeedoBears is a growing and trending phenomenon that shows no signs of abating. Speedo Bear sightings are on the rise this time of year as winter gives way to summer and SpeedoBear fashion becomes all the rage.

Here in Palm Springs, Gay Bears and Muscle Bears in Speedos are a common sight all year round where heated swimming pools and clothing-optional Gay resorts are easily encountered. An endless assortment of hairy men in Speedo Spandex can be savored 24x7, 365 days a year. And that’s why I live here. Generally, I’m not a brand-conscious Bear, but dangit - when it comes to Gay Bear swimwear - every guy OUGHT to have at least one tight Speedo-something for their water-sporting activities.

Speedo Bears In Briefs

BeefPieBear’s personal favorite, Hairy Bears in skimpy SPEEDO BRIEF and bikini styles is always preferred. Surprisingly, the company makes quite a range of cuts and styles for the Bare-It-All Muscle Bear in a Speedo crowd. The ‘rise’ of the side panel at the hip can vary from a scandalously slim 1” rise as in the Solar Speedo model, 3” in the Classic Endurance/Sport swimming brief. For big boned Bears with a lot of Junk-In-The-Trunk, you can pack all that rump into as much as a 5” rise in the rather mid-century modern style high-waisted Speedo brief that brings back vintage memories of retro 1960’s spy film beach chases, or Lloyd Bridges in the TV show ’Sea Hunt’.

Speedo Bears In Trunks

For somewhat more conservative Speedo Bears, SPEEDO TRUNK style cuts are available with short to middling inseam lengths cut square across the thighs. I rather like that sort of look on some SpeedoBears. It gives a sort of geometric angularity to frame the Speedo Spandex while it accentuates the curvature of hairy thighs and furry upper body.

Speedo Bears In Jammers

For the truly ‘Thigh Shy’ Bear man, SPEEDO JAMMER style swimwear appeals to the Bear who’s a bit modest about showing off their Thunder-Thighs. They may also appeal to exceptionally well-hung Bears who need all that extra inseam length on their Speedo to properly pack their package and not have anything inadvertently poking it’s head out at innocent bystanders.

Are You Into Speedo Bear Fashion?

Are you big, beefy, hairy or brazen enough to show your stuff in a Speedo? Some guys aren’t. For those who are, explore a more extensive evaluation of the cuts, fits, colors and styles for your particular Spandex Bear swimwear needs. You can visit the Speedo USA website and do additional research on the growing and bulging cult of Bear HAIRY MEN IN SPEEDOS and perhaps by doing a quick search for them at Tumblr.

Beef Tags: SpeedoBear, Gay Fashion, Bears in Speedos, Speedo Bulge

Recently our decidedly fabulous World Gym in Palm Springs got a set of classic, round cast-iron kettlebells and a rack that I’ve been dying to try out. Not too many other guys at the gym, let alone any of the A-List Muscle Bears seem too interested in becoming Kettlebell Bears - which is unfortunate. It’s also unfortunate that it’s only a single rack of 9 kettlebells of varying weights from 10-50 pounds. Some of the best kettlebell exercises require a matched pair of equally weighted bells for each hand.

The benefits of kettlebell training are well known: All the moves are compound exercises that affect multiple body parts. As with free weight training with dumbbells, supporting muscle groups are called into place to stabilize the movements. Kettlebell exercises also are great for cardiovascular endurance.

I’ve been researching the most popular and basic kettlebell exercises and watching some of the best videos of kettlebell routines. There’s a lot for a novice to learn, practice, and get down cold before attempting some of the more advanced kettlebell workout moves. I’ve also been considering getting a kettlebell or two for home workouts. In particular, coated kettlebells that protect hard floor surfaces, and are contoured like the one featured below. That can spare your forearms from getting bunged-up as you perform movements that involve overhand flip movements overhead or at the chest.

The 5 Basic Kettlebell Routines I’m working on:
Kettlebell Swing, Kettlebell Clean and Press, Kettlebell Snatch, Kettlebell Deadlift, Kettlebell Front Squats

Coated and Contoured Kettlebell

With Bob Harper Training DVD

Lastly, from my limited trial workouts, it’s really, really smart to have good gonad and scrotum support while performing the kettlebell circuit. I highly recommend a snug, well fitting jockstrap, such as any of the Nasty Pig Jock Straps to keep your balls intact through the rather ballistic, pelvic thrust movements that are the mainstay of kettlebell training routines.

Beef Tags: kettlebells, kettlebell bears

Any Muscle Bear worth his weight knows that you have to equally build your brain to get your brawn. Even the most dedicated gym rat Bears using only their instincts will eventually hit plateaus in muscle gains or waste hours and hours of their life with relentless, sub-optimal weight-training techniques.

I’ve had the cheap luxury of a great second-hand store in the neighborhood with an extensive collection of used health books that has allowed me snag dozens and dozens of fitness, exercise, nutritional guidance, weight training and some of the best bodybuilding books for only a buck or two apiece over the years. I kept the best, donated the rest, and learned a lot of things a Muscle Bear needs for a lifetime of knowledge they can apply at the gym every day.

If I was stranded on a deserted island with only 3 of the best books for bodybuilding it’d be an easy choice:

1.
Detailed Muscle Illustrations

Frederic Delavier

2.
Bodybuilding Encyclopedia

Arnold Schwarzenegger


3.
Bodybuilding A-Z Reference

Robert Kennedy

Beef Tags: bodybuilding, muscular development, weight training

Seriously, I’m not one for fawning over celebrities or athletes like some do. Our pop media and multi-million dollar sports culture loves to create Icons and Hero’s fur us to worship. They’re just modern day gladiators that far to many of us sit at The Coliseum Of The Couch and guzzle beer and munch chips - watching TV sports in passive obesity while our hero does all the heavy work - and symbolizes the fittest of our tribe. That said, I do appreciate a Bear In A Speedo as much as the next perv. Especially little Stub-Cubs like Lucas Parker -- that 5’ 7” twenty-something little furball of feisty fitness in Canada’s West Crossfit games division.



That boy does it all: Run, jump, lug, lift, toss, tumble, swim, bike, flip, flop, haul,hoist, hang, pull, tug -- You name it, Lucas Parker does it. He did well in 2012’s Rebok CrossFit standings. Not bad for a ‘lil hairy-backed young’un of a lug-nut… Can’t wait to see how this little MuscleBear performs in the 2013 cross-fit season.

Beef Tags: crossfit games, speedo muscle bear, hairy athletes, lucas parker