#body building

[steelestallion]

💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles required your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can e beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!

[redheads-a-to-z]

Another GIF of Samantha Skolkin and her hard, but incredibly sexy body!

[vegan-nom-noms]

CHOCOLATE BERRY FROYO CUPS (VEGAN HIGH-PROTEIN)

[weepingwidar]

Emma Beatrez (American, 1995) - Hands on a Hardbody (2024)

[correctopinionhaver]

[artbyat]

Muscular woman

Over 2000+ unusual art on Patreon

[gayartists]

Eugen Sandow (1894)

[bigshymen]

SAM SULEK X FEM READER WHO DOES PILATES

summary : sam, your boyfriend, is always out filming workout videos for his viewers and you begin to miss him. naturally, you drag him to a pilates class with you.

fit reader , oneshot , established relationship , suggestive topics , no smut

As a bodybuilding influencer, your boyfriend, Sam, was on top of it and as a result always going to events and busy filming things from his meals to his car rides and of course, getting his pump on at the gym. And as much as you’d like to get on top of him, that doesn’t last very long. While you’re proud of his success, you missed your oversized-care bear dearly.

This gave you the idea to surprise him by dragging him to a pilates class - something you’d been doing for years that you knew he’d never tried. It didn’t bother you that he had no interest in it, but what did was his underestimation of pilates. That was going to change today.

“Hurry up Sam! Don’t make us late.” You whinned, practically hauling him out the door as he grumbled unenthusiastically about not wanting to pay more for essentially “bending and stretching.”

The sight of someone as tiny as you pulling a giant like him inside the studio, and succeeding, was a comical display for the women already present in class, earning a few whispers. His massive frame towered over the pilates enthusiasts who were petite in comparison.

Sam reluctantly followed you hand-in-hand and as you two settled onto your respective mats, you couldn’t help but giggle at the sight of him slightly looking out of place admist the sea of colorful Alo bottoms and tank tops.

“Good evening everyone!” The instructor chirped before introducing herself to any newcomers as Alexis. She began to lead the class through a series of movements, explaining each one with precision in a soothing voice. You glanced over at Sam, who was already struggling to keep up with the intricate poses.

Despite his strength and overwhelming size, the graceful movements of pilates proved to be quite challenging for him. You tried to stifle your laughter as he wobbled during the balance exercises and grunted loudly through the core strengthening sequences, earning side looks from the women on neighboring mats.

But Sam was determined to prove you wrong, pushing himself to keep pace with the rest of the class. Sweat dripped down his brow as he tried to retain focus on Alexis’s instructions, his muscles trembling with exertion.

As the class progressed you couldn’t help but feel pride watching Sam be bested. He may have been a powerhouse in the gym, but pilates was a whole different ballgame - one that required flexibility and control rather than sheer brute strength.

Though you had to admit, you enjoyed seeing him like this a lot more then you probably should. Sam in motion is… distracting. You stopped pretending to pose and your eyes linger to his curly locks, wet with sweat and cradling his pink face. It’s a rare occurrence when you see his hair without the cap obscuring it. Simplified, his face can best be described as masculine. But not the overbearing hypermasculinity bodybuilders often seem to have.

Sam’s profile is delightfully male. Despite his skin being almost completely littered with acne scars and wearing a seemingly permanent flushed-color, there’s no denying he’s handsome, facial wise. The shorts he wore were always obscenely short and suddenly you’re hyper aware of the ladies around the two of you. You hoped they weren’t having any ideas, unless they fancied one inchers.

After what seemed like eternity of stretching and contorting, at least for Sam, the class came to a close. He flopped onto his mat with a dramatic sigh, the sound startling you and a few of the women but he seemed too tired to be embarrassed.

“That was tough,” He finally admitted after he gave up on sitting upright, panting deeply as his muscles throughly protest. The sheepish grin spreading across his face betrayed his body language.

You felt a smile forming on your own lips. Leaning over to give him a kiss on his scarlet cheek, you linger for a moment. It’s accompanied with a gentle pat against his solid chest. “You did great, hun. I’m happy you joined me.”

One of the young women peering discreetly from the left side of the room cringed.

[zaddybeckham69]

[numnum-num]

"Mae West and her troupe of musclemen" - Mae West was born 1893 and died 1980. In her last movie "Sextet" from 1977 she played a 28 years old woman.

[vegan-nom-noms]

CHIA PROTEIN PUDDING

[brunaboboy]

[morganfreeweights]

Flashback Friday

[newbuddylove]

[raphaelcrossofoliver]

You know, as a artist, I really gotta appreciate Sena Riko and, by extension, Marisa' character designs

Usually, their body type is not given to female characters because it's not considered attractive and when it's used, it's usually for a joke so you really gotta appreciate when someone just decides to go for it

Extra appreciation to my Negators in Undead Unluck for the Unbreakable Song of Spring: Haruka Yamaoka!

GO GET 'EM GIRL!

[luckmandude]

Some hobbies are... difucult to explain to aliens.