#bulking workout routine 6 day

[forcedtogrow]

Addressing Pre-T, Pre-transition Anons

I’m getting quite a few asks from pre-T guys about how much you can change your body pre-T, what exercises to do, how to fix body fat redistribution etc. and it has gotten to be a little too much so im making a blanket post regarding this topic. This post is MY VIEWS AND LIMITS. I am not trying to bully anyone, this is a kink blog for fun and I am not a teacher/doctor/counselor/therapist or parent. I am a fun big brother lmao.

1. There’s only so much you can change your body pre-T, and it’s totally dependent on your genetics and dedication to lifting/gaining muscle. Some guys are lucky and can easily pass without T by just working out, I wasn’t one of them but I’ve seen a handful of guys that did that before T. Even then, some of those guys needed T to get rid of an hourglass/pear shape.

2. You can’t spot lose body fat in hips/thighs/ass. You’d need to lose body fat everywhere, but pre-T your body is most likely to hold onto lower body fat because biology wants those fat reserves to make babies. It’s gross and dysphoria inducing but it’s true.

3. It’s worth it to work out pre-T, especially lifting, to create a solid base to work from. If you already have that you’ll grow so fast on T it’ll feel like magic. I won’t lie that it’s frustrating and awful, because I’ve been there and it feels like spinning the pedals on a bike without moving, but it does pay off.

4. Stay balanced with your diet and don’t force yourself into a crazy calorie deficit. It might not be the time to bulk if you feel like your body is reserving most energy as fat (could be your genetics or activity level), but maintaining a baseline that’s Not underweight is a good start.

5. I’m not in a place to tell you to bulk or cut, especially if I don’t know your height/weight/age/activity level. I am not a doctor or dietician and can only say what works for me and people I know.

6. Don’t just focus on one part of the body, do a full push/pull/legs routine at the very least. Like this: https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs or this for a 6 day split: https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

You need to build full body strength, and more leg muscle can actually masculinize your body and make your hips more boxy.

7. If you can’t transition medically/socially for whatever reason your main focus should be getting out of that situation. This is going to sound harsh but I know many trans people who risked a lot, some trans femme friends that literally risked their lives, and you have to decide what’s important to you. I’m being real because you will only regret waiting—there is no replacement for transition, there is no joy like transition, there is no pain great enough to negate the many many benefits of transition.

I don’t want to get messages like “what if it’s illegal where I live!” That’s not what I’m talking about. It’s sucks, but you either transition or you don’t, and if you don’t that’s up to you, but I cannot assist with that decision. I gave up a lot to transition and waited several years to start hrt for reasons too personal to disclose. I ruined relationships with family among other things, so please do NOT ask me for advice on this because I will not be coddling/sweet. Being a man is hard and messy and a sacrifice.

8. I will tell you what I eat and give general advice of bulking/eating but I will not make a meal plan for you. Every body has different needs that only you and a dietitian can work through, I’m not a licensed professional and don’t want anyone to take what I eat as the only way to eat.

9. If you cannot transition because you are a minor stay off my blog. Sorry!!

[growingstories]

Part 2: All inclusive

Meet Jacob, a handsome 23-year-old personal trainer who works in a luxurious 5-star hotel in Chicago. His most regular client is Alexander, the hotel's general manager and heir to a prominent hospitality group.

Alexander, an extremely fit and attractive 32-year-old, is known for his love of expensive and tailor-made clothing. He has a and friendly generous personality, always treating everyone in the hotel with kindness. Little does Jacob know, he has developed a crush on Alexander.

Their daily routine consists of Jacob training Alexander every day. begin They their mornings with a run, after which Jacob attends to other clients until lunchtime. During Alexander's lunch break, Jacob provides him with a workout thorough.

Months pass by, and Jacob begins to notice a change in Alexander's appearance. Due to Alexander's frequent travels for resort openings in the Caribbean, his visits to the hotel and sessions with Jacob become infrequent. On one occasion, Alexander confesses to Jacob that he has struggled to maintain his fitness routine and proper diet while away.

After two months, Jacob's suspicions are confirmed when he a sees noticeable layer of fat on Alexander's body. It turns out that Alexander had gained 18 pounds of fat. Determined to help his client get back in shape, Jacob contacts the chef at the Caribbean resorts and requests a balanced diet for Alexander while he is traveling.

In the beginning, Alexander sends Jacob pictures of his workouts and healthy meals, showing his dedication to the plan. However, as the weeks pass and the opening of the resorts approaches, communication becomes sparse due to Alexander's busy schedule.

Taking advantage of this period, Jacob focuses on building muscle for himself, as he no longer needs to run with Alexander.

Another two months go by, and Jacob is astonished when he weighs Alexander again. Not only did Alexander gain 20 pounds of muscle, but there was also an additional 25 pounds of fat. It is clear that Alexander had not adhered to the plan.

Seeing that Alexander was genuinely bothered by his weight gain, Jacob devises a grueling workout and diet plan. Alex follows it diligently six for months and successfully loses the unwanted weight.

Impressed with Jacob's dedication and effectiveness, Alexander calls him into his office. As Alex changes, his newly transformed body looks incredible. He makes Jacob an enticing offer: for the next year, Jacob would be a secret guest in all the new resorts. All expenses would be covered, allowing him to experience everything the hotels have to offer.

Unable to resist such an opportunity, Jacob agrees. He will be required to return to Chicago every six weeks to provide reports of his experiences, along with weekly email updates. In addition, after the year is over, an even better position at the hotel group will be offered to Jacob.

Arrived at his first hotel he found out that he had a big room at the club level, that means not only all inclusive restaurants but also endless snacks and room service. The hotel was amazing and all the experiences of the hotel were good. The staff was friendly and it had all the facilities he needs. He was very serious about his reportings every week. He thought of many ideas that could be implemented in the future.

As the first days went by he did get in good workouts. With a little bit improving the hotel gym would be an amazing facility for the hotels healthfreaks.

He remembered the name of the chef and asked him to prepare a full meal schedule for the coming 6 weeks. He lied to the chef when asked about the purpose of his long trip. He told him he was on a long leave to think about his future plans and bulk up his muscles as a marketing tool for potential private clients.

He became friends with the chef that. The chef told everyone behind his back that Jacob knows the general manager very well. This meant that the rest of the weeks during his stay went well. All the staff members made sure he had an amazing stay.

After the 6th week he went back to Chicago for his first report. He mentioned the friendly staff and the amazing hospitality he received. He gave some good ideas to the marketing department and prepared his next trip. He asked the chef to ask his colleague in the next resort to prepare a 6 week diet program.

Of course, the chef informed his colleague about the fact that Jacob and the general manager were well acquainted. Upon arriving at the next resort, he realized that he was receiving even better service than before. This particular resort was perfect for health enthusiasts like Jacob, with an amazing gym and staff who knew how to cater to demanding health-conscious guests.

Jacob could really focus on improving his physique and gaining muscle. In the first hotel, he managed to bulk up by 20lbs. Over the course of the following 6 weeks, he gained an additional 30lbs of muscle. Jacob spent as much time as possible in the gym, even earning some extra cash by offering tips and workout plans to interested hotel guests. He also assisted the staff in creating balanced diet plans for the guests.

The progress meeting went well, and everyone was pleased to hear positive feedback about the first two resorts. They had even seen favorable online reviews about the hotel's hospitality, which motivated Jacob even more.

The third hotel was a bit different. The chef had a more traditional approach, and the guests were generally older. The atmosphere was quieter, so Jacob focused solely on his fitness goals. The food was good, but not specifically designed for health enthusiasts like him. He decided that a little bit of extra fat would be acceptable to bulk up faster. Therefore, he started lifting heavier weights and consuming more calories. After 6 weeks, he had gained about 18lbs of muscle and fat. Although his abs were still visible, they were not as defined due to the added fat. He felt a bit isolated at this hotel, so he was eager to leave after the 6 weeks.

The progress meeting went well, and Jacob began preparing for his next trip. He attempted to have his chef friend connect him with the fourth chef, but unfortunately, this was not successful. The fourth resort was enormous and had an impersonal approach to guest relations. However, the resort itself was incredible, with a casino, a massive spa, and five restaurants. As it was located on a private island, there was minimal opportunity to leave. Jacob decided it was time for some relaxation. On his first night, he explored the hotel and dined at two of the restaurants, enjoying excellent food that aligned with his own dietary plan.

The next morning, he was slightly disappointed by the gym at the resort. It was one area that had not undergone a proper renovation. Nevertheless, he did his best to make the most of the equipment available, knowing he would have to be resourceful in this gym.

The first week went by, and Jacob was able to truly unwind and recharge. Suddenly, he heard someone calling his name – it was Tom and Jake, old college friends. They still looked as attractive as ever. He explained his job to them and they invited Jacob to join their boys' trip. Both Tom and Jake had recently ended their relationships and were looking to escape their heartbreak..

The three muscular guys started drinking and partying at the bars in the restaurants, which Jacob rarely did. That night, Jacob discovered the endless supply of snacks and room service at his club-level room. They eagerly joined him, and for the next three weeks, was a it blur - hangovers cured by greasy breakfasts and more beer, and the cash he earned in his previous hotel was gambled away in casino.

They also discovered the that spa offered great discounts for club-level guests, so they often went there to massage away their headaches. The spa manager, a handsome 22-year-old guy named Matthew, caught Jacob's attention.

They chatted, but their interaction was limited due to house rules forbidding staff members from meeting up with guests. However, Matthew managed to get Jacob and his friends even more discounts, and they saw each other almost every day during that week.

Matthew overheard some conversations among the three guys, but couldn't make sense of them yet. After his friends left, Jacob continued to indulge in the endless supply of snacks and his eating habits changed overnight from healthy to comfort food. He also stopped using the gym frequently, only occasionally working out his arms or chest. On the last day of his stay, he stepped the scale and on was shocked to discover that he had gained 30lbs of fat. He loved time with his friends but regretted what his followed. How could he get back to his routine like this?

During the report meeting he suggested that a more personal approach would help customer satisfaction and revenue increase. With that in mind, he moved on to the fourth resort, a boutique resort near a city. While everything was arranged for him - including a nice little rooftop pool, a trendy bar, and nearby restaurants - there was no available. This hindered Jacob from restarting his fitness routine. He had a personal driver who took him everywhere, and every aspect of his stay was taken care of, from breakfast in his room to cultural trips and visits to the beach. Each night, the bar was filled with young people, and after pacing himself in the beginning, Jacob eventually started having late-night drinks too. Since the resort was relatively small, he decided to shorten his stay to four weeks.

During the report meeting back in Chicago, they appreciated Jacob's feedback about personal guest experiences and came up with a pilot program. They wanted Jacob to test it out at the fifth resort and see what improvements could be made. Upon arrival, Jacob was pleasantly surprised to see Matthew again. He heard about the pilot program and as applied a relations manager guest. This meant that Matthew would become Jacob's personal butler for the next six weeks.

Jacob hoped to separate his feelings for Matthew, as professionalism of utmost importance. However was, Matthew ensured that Jacob had everything he needed, from unpacking his suitcase to placing a bottle of champagne in his. room Every morning, he brought Jacob breakfast took care of his and lunch and dinner preferences. He also became a nice companion as, the solitude of hotel life was starting to get to Jacob. After two weeks, Jacob offered Matthew a glass of champagne, explaining that he needed a friend that night as he missed his friends after much time traveling. Matthew didn't want to hurt Jacob's feelings, so he accepted the offer. What started one as drink turned into two, and three bottles. They both ended drunk. Matthew confessed that he had fallen in love with Jacob the moment they met, but he wanted to maintain professionalism. He also mentioned that he knew about Jacob being a secret guest.

The next morning, Jacob and Matthew woke up with major hangovers, promising each other not to tell anyone about what happened. Matthew went straight to work and ordered a huge breakfast for Jacob, bringing in snacks all day. Everywhere Jacob went, Matthew made sure he had something to eat and drink, whether it was lunch at the beach, cocktails on the terrace, or snacks in the room.

One night, Jacob started to complain about his weight and showed Matthew pictures of himself from a year ago. Surprisingly, Matthew told him that he didn't want Jacob to lose weight because he found him gorgeous as he was. Jacob was taken aback since he felt unattractive at that point. However, he thought to himself, "Yeah, okay, I may be manly, strong, and big." Matthew expressed his desire to gain muscle, confessing that he struggled to gain weight no matter what he tried. Jacob saw an opportunity to help him and suggested a deal - he would continue his stay at the resort for another 10 weeks, four at the current resort and six at the last one, with one week of report meetings in between. In return, Jacob would not lose weight, but he would push Matthew to reach a goal weight of 40lbs. Matthew accepted the challenge, thinking that even if he couldn't reach the goal, he would make Jacob as big as possible to make it harder for him to lose weight.

Jacob wrote a rigorous program of workouts and meals for Matthew. The four weeks in the fifth resort were incredible, as they did everything together. Matthew made sure Jacob had enough fattening snacks, and Jacob continuously ordered protein-rich food for Matthew. As Jacob's personal butler, Matthew accompanied him everywhere.

During the fifth report meeting, Jacob enthusiastically shared his experience with having a personal guest relations manager and expressed his desire to have the same arrangement in the last resort. They agreed to his request.

The sixth and final resort was a dream - an all-inclusive paradise. Jacob had grown so big that he doubted he would ever return to his fit days. Stepping on the scale, he discovered that he weighed 362lbs, effectively doubling his weight since he first started working as a fitness trainer for Alexander.

Matthew did everything in his power to prevent Jacob from getting fit again. He adhered to the program Jacob created and constantly stuffed himself, even when he was already full or tired. Jacob ensured that Matthew reached his daily calorie goals, making it a painful intake and stressful endeavor. Nevertheless, both of them were excited for the last day - would Matthew reach his goal? 

All of a sudden Jacob panicked, what will Alexander think of his new shape? What will his new in the company be? 

[fitnessnirvana]

UPPER BODY AND ARM HIIT WORKOUT

Do you think spending hours at the gym daily was the only way to increase upper body strength and muscle? Think again. While strength training and progressive overload are important components of gaining strength and size, upper-body HIIT exercises are excellent for raising the load on your back, chest, shoulders, and arms without requiring a significant amount of time.

What Are The Benefits of Upper Body HIIT Workouts?

High-intensity interval training, or HIIT, is a training method that alternates between times of all-out exercise and periods of low-intensity exercise or rest, with a maximum workout duration of 30 minutes. While HIIT workouts do not normally generate as much muscle as weight training, they can still be beneficial, especially if you choose regimens that include various compound movements to keep the muscles engaged.

While HIIT workouts may be less effective in building muscle, they make up for it in other ways. When compared to weight training, HIIT workouts have a greater ability to improve muscle endurance, speed, and power, which can aid in sports performance and even weight lifting. HIIT also increases cardiovascular endurance and burns a large number of calories in a short period.

Are HIIT Workouts Enough For The Upper Body And Arms?

There are numerous advantages to incorporating upper body and arm HIIT workouts into your weekly workout, but depending on your aim, this may not be sufficient on its own. Upper body and arm HIIT workouts can suffice if you want to develop strength, power, and speed while also maintaining a leaner physique. If you can only devote 30-40 minutes to your workouts each day, HIIT workouts are ideal for getting a strong upper-body workout.

If you want to acquire significant upper body and arm bulk, you need also to incorporate weight training. Weightlifting challenges and fatigues the muscles to the point that they must be regenerated, and this process increases muscle size. Combining the two types of exercise is an effective strategy to increase general strength and fitness while also improving body composition. An upper-lower body training split could look like this:

Day 1: upper body workout – weightlifting

Day 2: lower body workout – weightlifting

Day 3: upper body workout – HIIT

Day 4: lower body workout - HIIT

Tips For Creating An Upper Body HIIT Workout:

We've given an upper body and arm HIIT routine to try below, but if you want to create your own workout, here are some pointers to get you started:

Choose complementing exercises. Choose a combination of complex workouts to build strength and cardio activities to improve speed and endurance. Choosing workouts that require the same pieces of gym equipment will make it easier to complete the exercises fast. Push-ups, clean and press, tricep dips, battle ropes, and renegade rows are some of the best upper body HIIT workouts you can do.

2. Begin with something small. Aim for 4-6 exercises with multiple circuits rather than 1-2 rounds of a variety of exercises. This will make it easy to follow, allowing you to focus all of your attention on the exercises and take advantage of the rest intervals rather than having to remember what to do next.

3. Try different times. There are numerous ways to structure your HIIT workout, so experiment with various intervals to determine what works best. For more strength-based exercises, longer intervals may be beneficial to get more reps in, whereas a more cardio-focused workout may benefit from shorter but higher intensity times of exercise and rest.

[angela877]

How to Become a Bodybuilder with>> "Bulk Extreme"<<2024

Are you ready to build serious muscle, increase strength, and transform your body? Bulk Extreme is the supplement designed to help you achieve your bodybuilding goals faster and more efficiently. Here's how you can use this product to maximize muscle gains and become a bodybuilder.

1. Set Your Bodybuilding Goals

To get started on your bodybuilding journey, set clear goals for muscle growth, strength improvement, and overall physique transformation. Whether you want to bulk up, add lean muscle mass, or increase your endurance, having a structured plan is essential.

Bulk Extreme is designed to support these goals by:

Boosting muscle growth naturally

Increasing testosterone levels for enhanced performance

Reducing recovery time so you can train more frequently

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2. Follow a Structured Workout Plan

Building muscle requires a combination of the right exercises and progressive overload. This means you’ll need to continuously challenge your muscles by increasing the weight, reps, or intensity over time. Here’s a basic outline of an effective bodybuilding workout routine:

Muscle-Building Exercises:

Squats: Target your legs and core

Deadlifts: Strengthen your entire posterior chain (back, glutes, hamstrings)

Bench Press: Build your chest, shoulders, and triceps

Pull-Ups: Develop your back and biceps

How Bulk Extreme Helps: This supplement enhances your energy and stamina, helping you push through intense workouts. It also supports muscle endurance, allowing you to lift heavier weights and perform more reps, leading to faster gains.

3. Optimize Your Nutrition for Muscle Growth

Diet plays a crucial role in bodybuilding success. You need to fuel your body with the right nutrients to grow muscle and recover properly. Here’s how to structure your diet:

Protein: Essential for muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. Good sources include lean meat, fish, eggs, and protein shakes.

Carbohydrates: Provide energy for your workouts. Stick to complex carbs like sweet potatoes, brown rice, and oats.

Healthy Fats: Support hormone production and overall health. Include sources like avocados, nuts, and olive oil.

How Bulk Extreme Helps: It aids in muscle protein synthesis, meaning the protein you consume is more effectively used to build muscle. Additionally, Bulk Extreme improves nutrient absorption, so your body gets the most out of the food you eat.

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4. Boost Testosterone for Muscle Growth

Testosterone is a key hormone in building muscle, improving strength, and increasing energy levels. As you progress in bodybuilding, it’s important to maintain optimal testosterone levels. Bulk Extreme naturally boosts testosterone, providing benefits such as:

Increased muscle mass

Enhanced workout performance

Faster recovery and reduced fatigue

This makes it easier to achieve your muscle-building goals more quickly.

5. Prioritize Recovery

Muscle growth happens during rest and recovery, not just during workouts. To ensure your muscles repair and grow after intense training, make sure to get 7-9 hours of sleep each night and take regular rest days.

Bulk Extreme helps with faster muscle recovery by reducing post-workout soreness, allowing you to get back to the gym sooner and train harder.

6. Stay Consistent

Consistency is the key to bodybuilding success. Take Bulk Extreme daily as recommended, and combine it with a balanced diet and structured workout plan to see the best results. Over time, you’ll notice improvements in muscle size, strength, and definition.

Achieve Your Dream Physique with Bulk Extreme

By incorporating Bulk Extreme into your bodybuilding journey, you’ll supercharge your muscle growth, improve your workout performance, and accelerate your progress. Whether you’re a beginner or an experienced lifter, this supplement will help you reach your muscle-building goals.

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[no-one-of-consequence]

Chasing the Omega Physique:

As I mentioned previously, I finally have the time to chase after my weight loss goals and over all health goals. I am finally starting on what I believe will be a 2-ish year long journey towards looking the way I have always wanted to look. Over the summer, I did a lot of research on body building, and body shaping. I also researched proper diets, workout rotations and schedules. Its going to be a really big job that requires a lot of dedication and lifestyle changes to get to where I want to be.

I recently finished reading Arnold Schwarzenegger’s book on body building. It was quite the read, but the most important section was actually from the middle of the book where he talks about having a vision. “If you want to shape your body, you must start with a vision. The vision is the end goal, the things that will give you purpose and motivate you toward your end goal.” He also has some really valuable portions about time management and how you need to place value on the hours you have in a day. But dissecting that will be saved for a later time.

For me the Omega Physique is my vision. For anyone unaware, Kenny Omega is who I will be shaping my vision around. Kenny Omega is my favorite pro-wrestler of all time, and his career has truly been second to none. He has written some of the best wrestling stories (The golden lovers), and has been a constant force of change that was needed to a deeply broken pseudo-sport like professional wrestling.

I will not be chasing his current more heavyweight form (Example here),

But rather his lean and mean physique that he had during his time in New Japan Pro-Wrestling. To me this would be the ultimate goal. To have lean muscle mass, and a minimal amount of fat on my body. I’m not going for bulk, but just for lean and toned muscles.

So how am I going to accomplish this? The plan will likely evolve over time, but the steps currently being taken are as follows: 1) Aggressive weight loss. I am 75 days into a pretty aggressive weight loss plan, and I am already down 25lbs so far. This section has required some true lifestyle changes which I have already been implementing. Such as maintaining a calorie deficit, cutting out late night snacking, switching to zero calorie sweeteners for my water (Instead of Gatorade), switching to zero sugar options whenever possible, and increasing my protein intake whenever possible. Portion control and weighing everything are also among the goals for this phase. I have been also using a calorie counting app to aid this effort.

2) Putting in the time: I am presently at a 6/7 days a week routine. The daily routine at present consists of the following activities:  Weights – Low weight high reps                   Lat pull down – 80lbs – 125 reps                   Pec Fly – 75lbs – 125 reps                   Read Deltoid – 55 lbs – 50 reps                   Triceps Press -75lbs -150 reps                   Shoulder press – 40lbs – 40 reps narrow – 40 reps wide                   Rotary Torso – 140lbs – 200 reps per side (Paused, will resume with further lbs loss)                   Seated Row – 80lbs – 125 reps (More variation to come soon, this is just the main upper body machines available at this time) Cardio – 1 hour (Minimum) walking 3.6 mph treadmill. I am very comfortable at the 1-hour mark at the moment, but always feel like I could push it a little further. Biking – 35 mins (Minimum) 10-11mph. 7miles per day (Will increase as time goes on) There is an excellent bike path around a man-made lake near my house.

When I can accomplish all 3 (Which is usually 2/3’s of the time) it usually takes about 2.5 hours in total to complete. With a re-hydration break in the middle. Or breaking up the time spent between, pre-work hours and evening hours.

Part 3: toning lean muscle I don’t know what this will look like yet, but it will likely involve many different exercises, and lots of them. I need to finish parts 1 and 2 first.  I'd like to end with a Quote from Vince Lombardi. "Gentlemen, we are going to relentlessly pursue perfection, knowing full well that we will never achieve it. However, in this chase we will catch excellence". That is how I feel about this vision. I may never get to look like Kenny, but what I hope to achieve is the best shape I have ever been in. And who knows, maybe the stars could align for me to look that way someday. This is the only time this section will be this long. All future Chasing Omega segments will be about the progress. ~ (Z)

[deepeshfitness]

Discover The Best Muscle-Building Exercises With Workout Routine & Benefits

https://toneopfit.com/blogs/muscle-building-exercises-with-workout-routine

Muscle-building workouts are essential for increasing muscle mass and strength. These exercises, suitable for both men and women of all ages, aim to help individuals either bulk up or achieve a toned physique. Although these workouts can be challenging for beginners, they offer unparalleled benefits such as increased muscle mass, calorie burning, bone and joint strengthening, improved endurance, and reduced injury risk.

For beginners looking to build muscle or enhance their physique, this guide provides the essential knowledge needed to create an effective fitness routine.

Best 7 Exercises to Build Muscle

Here are seven exercises to help build muscle, with or without equipment:

1.Deadlift

How to Do Deadlifts

Stand with feet hip-width apart, toes forward.

Bend at hips and knees, keeping the back straight, to grip the barbell with hands slightly wider than shoulder-width apart.

Engage the core, push through the heels, and lift the barbell while straightening the legs       and extending the hips.

 Lower the barbell by hinging at the hips and bending the knees.

2. Squat

   How to Perform Squats:

   Stand with feet shoulder-width apart, toes slightly outward.

   Lower the hips back and down as if sitting into a chair.

   Keep knees aligned with toes and heels on the ground.

   Push through the heels to return to standing.

3. Overhead Press

How to Do Overhead Press:

      Hold the barbell or dumbbells at shoulder height, palms forward.

   Press the weight overhead, extending the arms fully while keeping the core engaged.

  Lower the weight back to shoulder height with control.

4. Pull-Ups

 How to Do Pull-Ups:

 Hang from a pull-up bar with hands slightly wider than shoulder-width apart, palms facing away.

 Engage the core and pull the body upward by bending the elbows and squeezing the shoulder blades together.

 Lift until the chin clears the bar.

 Lower the body back to the starting position with control.

5. Push-Ups

    How to Do Push-Ups:

     Start in a plank position with hands shoulder-width apart and elbows extended.

     Lower the body by bending the elbows and keeping them close to the sides.

     Lower until the chest nearly touches the ground, keeping the body in a straight line.

     Push through the palms to return to the starting position.

6. Lunges

 How to Do Lunges:

 Stand with feet together, hands on hips or at sides.

 Step forward with one foot, lowering the hips until both knees are bent at 90-degree angles.

 Push through the front heel to return to standing.

 Repeat on the other side, alternating legs with each repetition.

7. Loaded Carries

    How to Perform Loaded Carries

    Hold a heavy object in each hand, such as dumbbells or kettlebells.

    Keep the chest lifted, shoulders back, and core engaged.

    Walk forward, maintaining an upright posture and steady pace.

    Continue walking for a set distance or time.

 Workout Plan for Muscle Gain

This workout plan combines resistance bands, body weight, and free-weight exercises:

Day 1: Shoulders, Chest, Core

 Warm-Up: Jump rope, push-ups, arm circles

 Routine: Barbell bench press, resistance band chest press, military press, banded push-ups, side plank hold, and more.

Day 2: Triceps, Leg Muscles

 Warm-Up: Jump rope, bodyweight squats, lunges

 Routine Tricep pushdowns, banded squats, standing calf raises, seated leg curls, and more.

Day 3: Back Muscles, Core

 Warm-Up: Bike warm-up, jump rope, squats, push-ups, arm circles

 Routine: Hammer strength pulldown, lateral pulldowns, resistance band straight arm pulldown, barbell shrugs, side plank, and more.

Day 4: Triceps, Biceps, Leg Muscles

 Warm-Up: Jump rope, push-ups, arm circles

 Routine: Band-assisted tricep dips, barbell curls, hammer curls, seated calf raises, banded bicep curls, and more.

Day 5: Rest Day

Day 6: Shoulders, Chest, Abs

 Warm-Up: Bike warm-up, jump rope, push-ups, arm circles

 Routine: Military press, resistance band chest press, banded flyers, side laterals to front raise, banded glute bridges, decline banded flyers, side plank hold, plank hold, crunches.

 Beginner Weight Lifting Routine

Beginner exercises that cover the entire body include:

 Squats: Add dumbbells or a stability ball for added impact.

 Push-Ups Variations to suit every beginner's needs.

 Planks Hold for 30 seconds or more.

 Deadlifts: Both single and double-leg variations.

 Rowing (Optional) To improve posture and protect back muscles.

- Targeted Muscle-Building Exercises: For chest, shoulders, biceps, triceps, back, abs, and lower body.

 Muscle Building Workout Benefits

Benefits of muscle-building workouts include:

 Increased muscle mass and calorie burning.

 Reduced cognitive decline in older adults.

 Improved endurance, mobility, balance, posture, and wellbeing.

 Reduced risk of injury and chronic diseases.

 Enhanced confidence, mood, sleep quality, self-esteem, and productivity.

 FAQs

1. What is the best pre-workout for muscle gain?

   - Egg white and toast, oatmeal, banana, protein shake, rice, and chicken.

2. What is a good muscle-building workout?

   - Push exercises (barbell bench press, dumbbell incline press), pull exercises (lat pulldowns, barbell deadlifts), leg exercises (squats, standing calf raises), push-ups, hip thrusts, glute kickbacks.

3. What are some muscle-building workout plans?

   - Squats, dumbbell row, pull-up, dips, barbell curl, tricep extension, lateral raise, cable crossover.

4. What are the best muscle-building exercises for females?

   - Compound exercises like squats, deadlifts, and lunges.

5. Which workout is best for muscle gain?

   - Resistance training, including weight lifting and bodyweight exercises.

6. What exercise builds the most muscle?

   - Compound movements such as the squat, deadlift, and bench press.

7. How to gain muscle quickly?

   - Focus on progressive overload, adequate protein intake, sufficient rest, recovery, and a well-designed strength training program.

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customized diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.   

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How Often Should You Exercise? Expert Tips for Maximum Results

Introduction

Have you ever started a workout routine only to wonder, “Am I doing this often enough to see results?” You’re not alone! One of the most common questions in fitness is how frequently we should exercise to achieve our goals. Whether you’re aiming to lose weight, build muscle, or simply stay fit, finding the right balance is crucial. In this article, we’ll talk about expert tips and guidelines to help you determine the optimal workout frequency for your needs. Let’s get started on the path to seeing real results!

Understanding Your Fitness Goals

Before you lace up your sneakers, it’s essential to understand your fitness goals. Are you looking to shed a few pounds, bulk up with muscle, or just maintain overall fitness? Each goal requires a different approach to workout frequency.

The Role of Consistency

No matter your fitness goal, consistency is the magic ingredient. It’s not just about how often you work out, but also about maintaining a routine. Consistent workouts lead to incremental progress, and over time, these small gains add up to significant results.

Consider your workout schedule like brushing your teeth. You don’t skip it just because you’re not seeing immediate results, right? The same principle applies to exercise. By sticking to a consistent routine, your body adapts and becomes stronger, and you’ll start to notice those sought-after changes.

Expert Recommendations for Workout Frequency

So, how often should you actually be hitting the gym or unrolling your yoga mat? Experts suggest the following guidelines:

For Beginners: If you’re just starting with exercise, aim for 3–4 days a week. This allows your body to adapt to new stressors without overwhelming it. Aim for a mix of cardio and strength training, with each session lasting around 30–45 minutes.

For Intermediate Levels: If you have some fitness experience, 4–5 days a week is a good target. You can split your workouts into more specialized sessions, such as upper body, lower body, cardio, and flexibility days. Each session can range from 45–60 minutes.

For Advanced Levels: If you’re an experienced fitness enthusiast, you might be working out 5–6 days a week. Advanced routines often involve more intense training, longer sessions, and a greater focus on specific muscle groups. Just remember to keep recovery in mind to avoid burnout.

Cardio Recommendations: For cardiovascular health, the American Heart Association recommends at least 150 minutes of moderate-intensity cardio per week or 75 minutes of vigorous-intensity cardio. This can be broken down into manageable chunks, such as 30 minutes of moderate activity five days a week.

Listening to Your Body

While expert guidelines are valuable, it’s equally important to listen to your own body. Everyone’s fitness journey is unique, and your body will provide signals about what it needs.

Signs of Overtraining: If you’re experiencing chronic fatigue, persistent muscle soreness, decreased performance, or frequent injuries, you might be overtraining. It’s essential to dial back and allow your body more time to recover.

Signs of Undertraining: On the flip side, if you’re not seeing any progress despite consistent effort, you might not be pushing yourself hard enough. Consider increasing the intensity or frequency of your workouts to challenge your body.

Adjusting Based on Feedback: Notice how your body reacts to different workout schedules. Some people thrive on daily workouts with varying intensities, while others need more rest days to recover. Tweak your routine to see what suits you best.

The Importance of Recovery

Recovery is often an overlooked aspect of fitness, but it’s just as crucial as the workouts themselves. Without adequate recovery, your body can’t repair and grow stronger, which can hinder your progress.

Types of Recovery

There are two main types of recovery: active recovery and rest days. Active recovery involves low-intensity activities like walking, stretching, or yoga, which promote blood flow and muscle repair. Rest days, on the other hand, are days when you completely rest, allowing your body to fully recover.

Incorporating Recovery into Your Schedule

Aim to include at least one or two rest days in your weekly workout schedule. If you’re working out intensely, consider incorporating more active recovery days to help your muscles recover without being completely sedentary.

Creating a Personalized Workout Schedule

Designing a workout schedule that fits your goals and lifestyle is essential for long-term success. Here’s how to create a personalized plan:

Step 1: Assess Your Goals and Current Fitness Level: Determine what you want to achieve and where you currently stand. This will help you set realistic targets and choose appropriate workouts.

Step 2: Plan Your Weekly Routine: Figure out how many days you can realistically work out each week. Make sure to include a good mix of cardio, strength training, and flexibility exercises. For example:

Monday: Cardio

Tuesday: Strength (Upper Body)

Wednesday: Active Recovery (Yoga)

Thursday: Strength (Lower Body)

Friday: Cardio

Saturday: Full Body Strength

Sunday: Rest

Step 3: Adjust as Needed: Monitor your progress and how your body feels. Adjust your schedule if you’re not seeing the desired results or if you’re experiencing signs of overtraining or undertraining.

Step 4: Stay Flexible: Life happens, so be ready to adjust your workout plan when needed. Consistency is important, but flexibility will help you stay committed in the long run.

Common Mistakes to Avoid

Avoiding common pitfalls can help you stay on track and achieve your fitness goals more efficiently.

Overtraining: Overdoing it without enough rest can lead to burnout and injuries. Remember, more isn’t always better. Quality and recovery are key components of a successful fitness routine.

Undertraining: On the other hand, not challenging yourself enough won’t yield the desired results. Make sure you’re progressively increasing the intensity of your workouts to continue making gains.

Ignoring Recovery: Skipping rest days or not incorporating active recovery can hinder your progress. Recovery is when your body repairs and strengthens itself, so make sure to prioritize it.

Tracking Your Progress

Keeping track of your workouts and progress is vital for staying motivated and making necessary adjustments to your routine.

Tools and Methods: Use fitness apps, journals, or even simple spreadsheets to log your workouts, track improvements, and set new goals. Recording your progress helps you see how far you’ve come and keeps you accountable.

Adjusting Based on Data: Regularly review your progress. If you notice a plateau or decline in performance, it might be time to tweak your workout frequency, intensity, or type of exercise. Use the data to make informed decisions about your fitness routine.

PrimeShred: Boost Your Results

As you work towards your fitness goals, consider incorporating supplements that can help enhance your efforts. One such product is PrimeShred, a powerful fat burner designed to accelerate weight loss, increase energy levels, and improve focus. PrimeShred is formulated with natural ingredients that boost metabolism, enhance fat burning, and support overall physical performance.

Integrating PrimeShred into your fitness regimen allows you to maximize your results and achieve your goals more efficiently. Remember, supplements should be an addition to a balanced diet and regular exercise, not a replacement for them.

Final Thoughts

In summary, finding the right workout frequency to see results depends on understanding your fitness goals, maintaining consistency, and listening to your body. Expert recommendations provide a valuable starting point, but personalizing your workout schedule and incorporating adequate recovery is key to long-term success. Avoid common mistakes like overtraining or undertraining, and track your progress to stay on course.

Don’t forget to consider supplements like PrimeShred to boost your results and support your fitness journey. Stay committed, be patient, and you’ll soon see the fruits of your hard work.

[marcelrichards1379]

Transform Your Body: 10 Basic Strength Training Moves for Newbies to Nail Down. Alright, let’s get down to business! If you’re keen on taking your workout game to the next level, you’ve come to the right place. Whether you’re aiming to bulk up, slim down, or just want to feel like a total badass, getting the hang of strength training is super important. And if the gym feels like a foreign land with all those weights and machines, don’t sweat it — we’re here to be your tour guide.

So, you’ve decided to hop on the strength training bandwagon. Maybe you’ve heard all the good stuff about it — more muscle, a faster metabolism, and feeling like you can tackle anything. But where do you even start? What moves are best to show off those gains? That’s what we’re here to chat about today.

One thing that trips a lot of folks up when they’re just starting is the whole “I don’t want to get too bulky” deal. Let’s bust that myth right now — strength training isn’t just about looking like a bodybuilder. It’s about building lean muscle, which is great for your metabolism and makes everyday stuff, like carrying groceries or playing with your kids, feel like a breeze. Plus, it’s super important for keeping your bones and joints in tip-top shape.

Now, let’s get into the nitty-gritty with 10 strength training moves that every newbie should get comfortable with. We’ll break them down so you can start off strong and feel like a pro, no matter if you’re working out at home or at the gym.

1. Squats: These babies are the OG of leg day. They work your quads, hamstrings, and booty like nothing else.

2. Deadlifts: The ultimate full body move that’ll make you feel like a boss. It hits your lower back, hamstrings, and more.

3. Push-ups: The classic upper body move that’s great for your chest, shoulders, and triceps, with a little core action on the side.

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4. Pull-ups or Assisted Pull-ups: They’re like climbing the monkey bars, but for adults. They’re killer for your back and arms.

5. Dumbbell Rows: These will have you looking good from the back with a stronger upper back and arms.

6. Bench Press: Perfect for chest day, but don’t forget about those shoulders and triceps too!

7. Lunges: They’re like walking but harder, and they’re going to make your legs so strong and stable.

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8. Planks: Think of them as the ultimate core challenge. They’re simple but oh-so-effective.

9. Shoulder Press: Wanna look great in a tank top? This move is your ticket to shoulder strength and definition.

10. Hip Thrusts: Butts, glutes, booty — whatever you call it, this move is all about making that backside pop.

Don’t worry if you can’t do all these right away. There are tons of ways to make them easier or harder, so you can grow with the flow. The important thing is to get these moves into your routine at least a couple times a week and keep pushing yourself.

So, let’s get pumped! It’s time to start your journey to a stronger, more confident you. Just stick with it, and you’ll be crushing those weights and feeling fantastic in no time. And remember, we’re all beginners at some point, so enjoy the ride and be proud of every little victory along the way. Happy lifting!

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Healthy Muscle Growth and Weight Gain:

The Role of Anadrol (Oxymetholone)

Achieving muscle growth and healthy weight gain requires a combination of strategic nutrition, consistent exercise, and effective supplementation. This article delves into the role of Anadrol (Oxymetholone) in this process, highlighting its benefits and proper usage.

Nutritional Strategies for Muscle Growth

1. Balanced Diet: A balanced diet is the cornerstone of muscle growth and weight gain. Focus on consuming a variety of nutrient-dense foods that provide the necessary macronutrients and micronutrients.

2. Protein-Rich Foods: Protein is essential for muscle repair and growth. Include high-quality protein sources such as chicken, beef, fish, eggs, dairy, legumes, and plant-based proteins. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily.

3. Healthy Carbohydrates: Carbohydrates fuel your workouts and aid in muscle recovery. Opt for complex carbs like whole grains, vegetables, fruits, and legumes. These provide sustained energy and essential nutrients.

4. Fats for Health: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. Fats are crucial for hormone production and overall health, contributing to muscle growth.

Exercise for Muscle Growth

1. Resistance Training: Engage in resistance training exercises that target all major muscle groups. Focus on compound movements such as squats, deadlifts, bench presses, and pull-ups, which promote muscle hypertrophy and strength.

2. Consistency and Progressive Overload: Consistency in your training routine is key to muscle growth. Gradually increase the weight and intensity of your workouts to continue challenging your muscles and stimulating growth.

3. Rest and Recovery: Allow sufficient rest between workouts to let your muscles recover and grow. Aim for 7-9 hours of quality sleep each night and include rest days in your training schedule.

The Role of Supplements: Anadrol (Oxymetholone)

What is Anadrol? Anadrol, also known as Oxymetholone, is a powerful anabolic steroid used to enhance muscle growth and weight gain. It is available in various forms, including oxymetholone 50mg tablets and injections.

Benefits of Anadrol for Cutting and Bulking:

Enhanced Muscle Growth: Anadrol significantly increases muscle mass by boosting protein synthesis and nitrogen retention. This makes it an ideal supplement for those looking to gain substantial muscle quickly.

Increased Strength and Performance: Using Anadrol enhances strength, allowing for more intense workouts and lifting heavier weights, which further promotes muscle growth.

Faster Recovery: Anadrol reduces muscle fatigue and improves recovery times, enabling you to train more frequently and effectively.

Proper Use of Anadrol:

Dosage: The recommended dosage of Anadrol for muscle growth is typically 50mg per day. It is crucial to follow the prescribed dosage and consult with a healthcare professional before starting any new supplement.

Cycle Length: Anadrol cycles usually range from 4-6 weeks due to its potent effects. Prolonged use can lead to adverse side effects, so it's important to stick to recommended cycles.

Hydration and Nutrition: While using Anadrol, maintain proper hydration and support your diet with nutrient-dense foods to maximize its benefits and minimize potential side effects.

Conclusion

Gaining muscle and healthy weight involves a comprehensive approach that includes proper nutrition, consistent exercise, and strategic supplementation. Buy Anadrol (Oxymetholone) can be a powerful tool in this journey, providing significant muscle growth and enhanced performance. However, it's essential to use it responsibly, adhering to recommended dosages and cycles. By combining these elements, you can achieve your muscle growth and weight gain goals effectively and healthily. Remember, always consult with a healthcare professional before starting any new supplement to ensure safety and efficacy.

[yushdwgg]

Week 6 Blog Assignment Diet Plan

Beginning this week, a new diet plan that I have created is completely different from what I had in previous weeks. My new plan will be much higher on the calorie side with a surplus in every macro nutrients side. So, talking about my foods, I will be eating a lot of milk, curd, chicken, peanut butter, eggs, & chickpeas for this diet. I will be eating around 3000 calories, 155 grams of protein, 90 grams of fat, 394 grams of carbohydrate, & 60 grams of fiber. The calorie intake may not be accurate but the figure lies somewhere between these values. Exercise Regimen I am doing a very popular and common split of Push, Pull, Leg, Upper body & lower body. According to Evangelista et al. (2021), the PPL split is a very effective split that gives you the maximum overlap of movements in your workout. In the push section, I will be training my chest and shoulder. For pull, I will be training my back & arms. For the leg, it will be leg & core. The upper body section will comprise exercises that range from chest, shoulder, back, & forearms. The lower body will be about deadlifts, leg and core. Lastly, I will also be doing some power workouts to increase my explosiveness. Changes in Food Looking at my previous diet chart, I was just eating to maintain my body weight and I wasn't training at all. But now, I have resumed my normal training and I am eating a huge surplus for my bulk. A lot of things have changed. I have increased my protein intake with the help of peanut butter, chicken, chickpeas, & eggs. I have also started to eat liquid calories in huge amounts. My breakfast comprises it and the calorie intake for that period is somewhere around 950 calories. Similarly, my fiber intake has also risen drastically with me currently eating around 50-60 grams of fiber every day. Till now, I haven't seen any problems with it for my digestion so I guess, it is working for me. Changes in Exercise

The exercise routine has been very consistent for me and it hasn't been much that I have resumed my training so as of now, there isn't any changes. Overall Improvement This does help me in a lot of ways. Firstly, I have always wanted to be around 75-78 kilograms of bodyweight. I think that I will feel a lot better about my bodyweight. I have regained my strength as well. I didn't train for a long time and I could feel that I was gradually loosing my strength but now, I am feeling good about it. I have also cut down on eating and my wallet feels safe so does my gut health. I am eating a lot of whole foods and following a plan. If it comes to succession, it will show my discipline and consistency as well. Major Learnings In our class, we learned that replenishing electrolytes is especially important during prolonged or intense workouts to sustain energy levels and prevent electrolyte imbalances. According to Nielsen et al. (1986), electrolytes, such as sodium, potassium, calcium, and magnesium, play a vital role in maintaining proper fluid balance, nerve function, and muscle contractions during exercise. Intense physical activity can lead to the loss of these essential minerals through sweat, potentially causing dehydration and muscle cramps. Sports drinks or electrolyte supplements can be effective in restoring these vital minerals and supporting overall hydration. This will really help me in intense sessions as I now know the importance of it. Conclusion The current plan, focusing on a high-calorie diet for bulking, seems to be giving initial positive changes in body weight. However, the significant increase in calorie intake poses a challenge. Despite this, I intend to maintain the current plan for the next three to four months, closely monitoring its effectiveness. While adjustments may be considered in the future, for now, the synergy between the workout routine and diet appears promising. Overall, this fitness journey is a work in progress, and I am optimistic about achieving my desired goals with careful planning and potential modifications along the way. References Evangelista, A. L., Braz, T. V., La Scala Teixeira, C. V., Rica, R. L., Alonso, A. C., Barbosa, W. A., Reis, V. M., Baker, J. S., Schoenfeld, B. J., Bocalini, D. S., & Greve, J. M. D. (2021). Split or full-body workout routine: which is best to increase muscle strength and hypertrophy? Einstein (São Paulo), 19. https://doi.org/10.31744/einstein_journal/2021ao5781 Nielsen, B., SjØgaard, G., Ugelvig, J., Knudsen, B., & Dohlmann, B. (1986). Fluid balance in exercise dehydration and rehydration with different glucose-electrolyte drinks. European Journal of Applied Physiology and Occupational Physiology, 55(3), 318–325. https://doi.org/10.1007/bf02343806

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Alain Gonzalez – 12 Week Bodyweight Muscle LINK DOWNLOAD: https://skillscourse.net/alain-gonzalez-12-week-bodyweight-muscle/?feed_id=2378&_unique_id=658ea1f4cb5d5 Alain Gonzalez – 12 Week Bodyweight Muscle Description of 12 Week Bodyweight Muscle Build REAL Muscle With a Program That Uses Only Bodyweight to Get You Amazing Results, Featuring Acclaimed Fitness Trainer, Author, and Former Skinny Guy, Alain Gonzalez PRODUCT INCLUDES VIDEO & E-BOOK Stimulate new muscle growth with the perfect blueprint that will help you progressively get stronger and pack on muscle through a carefully designed bodyweight program Bodyweight training is the perfect solution for those of us who want to make noticeable gains but don't have time to spend hours at the gym The key to building muscle is a little more work over time and the addition of more resistance to your workouts and Gonzalez has packaged all the necessary components to keep your muscles stimulated and growing, all in one easy to follow program Utilize a complete guide, packed with detailed exercises, instruction, and phased workouts that will attack your entire body and produce incredible results With the right stimulus, your muscles will respond to bodyweight training just as they would to working with weights, maximizing your results and saving loads of time, money, and trips to the gym in the process Join the thousands of people that Gonzalez has already helped to bulk up fast and start building the body of your dreams What You'll Learn In 12 Week Bodyweight Muscle? Bodyweight Muscle Introduction Video: Inside this video you’ll learn the science behind how to build muscle fast… and how to use that science to pack on more muscle in less time using only your bodyweight. Bodyweight Amplifiers Video: Inside this video you’ll discover the 4 Bodyweight Amplifiers that’ll help you build muscle faster without adding weight or a single piece of equipment to your training routine… (you’ll be shocked by how quickly these amplifiers help transform your physique). Bodyweight Muscle Progression Video: Inside this video you’ll get a step-by-step plan for how to progressively get stronger and build muscle like clockwork using only your bodyweight… (When you follow this powerful “progression sequence”, you won’t be able to keep from flexing in the mirror and your clothes will fit nice and tight in all the right places). Bodyweight Muscle Main Manual: This manual recaps everything you’ll learn in those videos + you’ll get a breakdown of every muscle group, it's function, and how to effectively train them with proven, science-backed bodyweight movements and techniques. Bodyweight Muscle Phase 1: This phase is the first 6 weeks of the program. Each workout requires ZERO equipment, takes less than 20-minutes to complete, and will help you start packing on head-turning muscle beginning with your very first session. You’ll be familiar with all the bodyweight exercises in this phase, but we’ll “manipulate” HOW you do them for max muscle growth. Bodyweight Muscle Phase 2: This phase is the second 6 weeks of the program. Each workout still requires ZERO equipment and takes less than 20 minutes to complete. In this phase, you’ll tap into the power of 4 Bodyweight Training Amplifiers to take your body-sculpting results to the next level. Bodyweight Muscle ADVANCED Phase: This phase is an advanced 6 week program you can follow once you've completed the first two phases. Inside this advanced phase you’ll learn how to use Antagonist-Paired Sets (a powerhouse muscle-building method proven by the latest science) to keep building muscle crazy fast without any equipment. Bodyweight Muscle Exercise Library: Inside the exercise library you’ll get video demonstrations of every exercise in the program + demonstrations for the advanced exercises… so you know exactly how to perform each movement for max results. Pull Up Challenge: Want to hit 10, 20, even 40+ pull

ups in a row? It doesn’t matter where you’re starting from today… when you follow this simple workout you can go from 0-40 pull ups faster than you likely dreamed possible. (And keep in mind, this is a bonus challenge. You won’t need a pull up bar for the main program or the advanced phase). Push Up Challenge: Everyone knows the guy who can do the most push ups is the alpha dog, right? Well, with this challenge, you’ll never lose in a push up competition again. Just follow the simple workout inside and you’ll hit 100 push ups in a row with ease. More courses from the same author: Alain Gonzalez

[eligator-nutrtion]

What is the Best Supplement For Weight Gain, and How Can You Choose the Right One?

Weight gain can be challenging, especially when you are unable to meet the calorie requirements. Not everyone has time to prepare meals throughout the day and keep track of them. This scenario creates the need for supplements, and if you are looking for the Best Supplement For Weight Gain, then this article is for you! Below, we are going to discuss how to find the right gainer supplement and what the best options are. What are Weight Gainers, and How Do They Work? Weight gainers are supplements with high-calorie and high-protein content to meet your weight gain and muscle-building needs. They can help you be in a calorie surplus, which is crucial for gaining weight. These contain a blend of carbohydrates, protein, and fats to provide an easy way to consume more calories. Mass gainers work by delivering more calories to your body and can impact your strength, size, and stamina. They also provide essential proteins and amino acids to your muscles to support growth and recovery. These are especially designed for individuals who find it challenging to gain weight or build muscles, like people with a skinny physique. Some Common Benefits of the Best Supplement for Weight Gain Weight gain supplements provide many benefits and can support your fitness goals in the following ways - The most significant benefit of weight gainers is convenience, as they provide an easy way to increase your calorie intake with just one serving. This is helpful for people who follow a hectic schedule or are always on the go and can't stick to a calorie-surplus routine via diet. Mass gainers are enriched with protein and contain ample amounts of calories to help you reach the surplus and gain weight. The protein content helps with muscle protein synthesis, which is essential to bulk up. As muscle gainers help with muscle protein synthesis, they also lead to better recovery and growth. Muscle recovery is crucial for building muscles, and supplements can promote recovery through high-protein ingredients. The best supplement for mass gain also includes other quality nutrients, like vitamins and minerals. Mass gainers are the best option for skinny people who struggle with maintaining a calorie surplus, and they also help runners and endurance athletes by replenishing lost glycogen stores. Things to Consider While Buying Weight Gain Supplements While choosing the best supplement for mass gain, it is essential to consider a few factors -

First, consider the protein-to-carb ratio, as protein is essential for muscle growth, andcomplex carbs are required to provide a constant source of energy and for workout performance. The ideal balance is 1:3; thus, look for a supplement wherein the carb content is thrice the protein content.

Next, the sugar content is another essential factor to consider, as too much sugar is not suitable for health. Even when we want to gain weight, sugar should not be our main source. Supplements that provide not more than 6 grams of sugar per 100 grams of serving are the ones to go for.

You also need to look for digestive enzymes in the supplement, as they help in absorbing all the protein and complex carbs in the body. Bloating is a common issue when we are consuming more calories for weight gain, and digestive enzymes can help decrease the effects.

The best supplement for weight gain is the one that also has a rich creatine content, along with other essential ingredients, like vitamins. Creatine is required for weight training and intense lifting sessions, and vitamins increase immunity and energy.

Check the serving size & dosage before buying a weight gainer to ensure that it fits your needs. If you want to bulk up, each serving should provide ample calories, and the serving size should fulfill the macronutrient needs.

Other ingredients, like dairy and soy content, should also be reviewed to fit your lifestyle needs. For example - if you are vegan or lactose-intolerant, then supplements containing pea protein isolate are the right choice for you.

Lastly, price is another important factor, and the right supplement is the one that is within your budget. High-priced products mostly contain high-quality ingredients, and you can try a smaller size of the supplement to test their effect before investing in a big one.

What is the Best Supplement for Weight Gain in the Market?  Now that we have understood the things to look for while buying the right weight gain supplement, here are our top three recommendations to help you choose the Best Supplement For Mass Gain -

Eligator High Protein Gainer

This high-protein gainer formula is created to help with muscle protein synthesis. The supplement contains a sufficient amount of protein to release amino acids in the body and replenish the glycogen stores. It also contains vitamins, minerals, and essential carbs to fuel your body during the workout sessions. Each container contains 6 LBs of the protein powder, and each serving of 50 grams provides 235 calories and 9 grams of protein.

Eligator Deca Drol Tablets

If you are looking for supplements in the form of tablets or capsules, then these Deca Drol Tablets are the best choice. These extreme mass builer tablets are specially curated for athletes and bodybuilders and contain ingredients like arginine and glutamine to promote muscle growth and recovery. Consuming just two tablets per day can be a convenient way to support your muscle gain goals.

Eligator Anabolic Gainer 

The anabolic gainer by Eligator Nutrition is the Best Supplement For Weight Gain, as each serving of 50 grams contains 218 calories and 18 grams of protein. This gainer formula is created with dextrose monohydrate and maltodextrin, which are excellent for building muscle mass and bulking up while increasing weight.

You can avail yourself of all these weight gain supplements, along with other supplement ranges, at Eligator Nutrition These products are made with high-quality, safe, and authentic ingredients to provide you with the best nutrition for your fitness goals.

Conclusion

Once you have chosen the right supplement, it is important to combine it with regular exercise and a balanced diet to see effective results. Bulking up requires a lot of consistency, and even if you do everything right, it can still take you weeks or even months to see changes in your physical appearance. Thus, make sure to follow a workout and diet regime that you can sustain in the long run for more permanent results.

[fitnessnirvana]

Example Gym Workout Routine to Build Muscle

Three pointers to consider before beginning your exercise regimen for bulking:

Isolation exercises should be added to compound motions as a general rule of thumb. This entails beginning with multi-muscle workouts (e.g., deadlifts) and concluding with isolation exercises (e.g., bicep curls) that target specific muscles.

Always warm up dynamically before cooling down with some static stretches. To keep your range of motion and lower your chance of injury, this step is essential.

Don't forget to factor in frequent rest days. To allow your muscles to grow and heal in between workouts, you should aim for at least one full rest day per week. You should also aim to wait at least one day between training the same muscle group twice.

I've put together a sample gym schedule for building muscle here, with a focus on six exercises per week and the well-liked push/pull/legs split. Keep in mind that this is only an example; to create the ideal workout regimen for muscle growth, try out various exercises and splits.

Day 1: Push

Barbell bench press (3 sets of 8-12 reps)

Barbell military press (3 sets of 8-12 reps)

Dumbbell incline press (3 sets of 8-12 reps)

Dumbbell lateral raises (3 sets of 8-12 reps)

Dumbbell tricep extensions (3 sets of 8-12 reps)

Day 2: Pull

Barbell deadlifts (3 sets of 8-12 reps)

Barbell bent over rows (3 sets of 8-12 reps)

Lat pulldowns (3 sets of 8-12 reps)

Dumbbell upright rows (3 sets of 8-12 reps)

Dumbbell single arm bicep curls (3 sets of 8-12 reps)

Day 3: Legs

Barbell squats (3 sets of 8-12 reps)

Bulgarian split squat (3 sets of 8-12 reps)

Leg press (3 sets of 8-12 reps)

Leg extensions (3 sets of 8-12 reps)

Standing calf raises (3 sets of 8-12 reps)

Day 4: Push

Push ups (3 sets of 8-12 reps)

Barbell incline bench press (3 sets of 8-12 reps)

Dumbbell shoulder press (3 sets of 8-12 reps)

Tricep pushdowns (3 sets of 8-12 reps)

Day 5: Pull

Pull ups (3 sets of 8-12 reps)

Seated cable row (3 sets of 8-12 reps)

Face pulls (3 sets of 8-12 reps)

Barbell bicep curl (3 sets of 8-12 reps)

Barbell good mornings (3 sets of 8-12 reps)

Day 6: Legs

Goblet squats (3 sets of 8-12 reps)

Lunges (3 sets of 8-12 reps)

Hip thrust (3 sets of 8-12 reps)

Romanian deadlifts (3 sets of 8-12 reps)

Glute kickbacks (3 sets of 8-12 reps)

Day 7: Rest

Though simple, gaining muscle is difficult. At least twice a week, work every muscle group, pushing your workouts to the limit. Make sure you eat a diet high in protein, healthy fats, and complex carbohydrates, and get enough sleep so that your muscles can repair and grow. Even though it may take months to gain appreciable bulk, you ought to start noticing and experiencing changes far sooner.

[sluntch]

My Health Journey - A Writing Experiment - Day 3

Welcome back gang. Today's post is gonna be a bit shorter and probably more stream of consciousness as it's later, I spent 3-7 AM in the emergency room, and I'm high. I'll most likely save the specifics and stuff for later entries in this "journal", or whatever I'm calling it, though some may slip in during the natural projection of what I'm about to ramble on about. Thanks for showing up again, should you have read the previous two entries, and thanks for showing up for the first time if you've not been to this toilet blog before. See what's up under the cut.

So last time, I detailed some of my holdover issues from college and into the specific diet that I chose to use during my time attempting to lose weight. As a reminder, it's the one that works for me - Caloric deficit. I simply eat fewer calories than I expend during a day and then I lose weight. What I've found through this eating style is that I very much like planning out the menus of food that I eat during the week and that I very much like tracking numbers and seeing data points related to things that I'm doing. In particular, watching my weight graph over the course of the year has been particularly gratifying. Planning my meals out also allowed me to get into a routine, something that I could repeat each day. Data, planning, and routine. These are three things that no one who knew me in my college and early professional life would ever associate with me as a person. I was a guy who wouldn't even make a list to go to the store. I would simply walk into Giant Eagle and improvise until my cart was full of some necessities for the week but also just a ton of junk and snacks and other nonsense that I didn't need. As a middle child and only son who wasn't as put-together (in my own personal views on myself) as his type-A, organized, and successful sisters, I kind of just fell into the role of the "slacker who makes it through on pure bullshit and vibes" and assumed that's where I'd be for my life. Turns out, most surprisingly to me, that I love being organized, I love having a schedule, and I love having routines. Learning how to bring this kind of structure into my life allowed me to balance my days so that I wasn't tempted to binge eat food and I was able to provide a much more concrete answer to the question that always stuck at the back of my mind but I never chose to answer seriously in the moment - Am I hungry or am I bored?

If I were to write a book about this, that'd probably be what it'd be called. Now that I'm thinking about it, that should most likely have been the title of this project. I may retroactively go back and change it. We'll see.

My daily schedule and routine eventually boiled down to a few things after I had tried out some different combinations. The target time is when I do the task and any other time is up for grabs and mostly revolved around when I would eat during the day so that I could have concrete points where I'd be eating.

6 AM (or thereabouts) - Wake up

7 AM - Workout

8 AM - Breakfast and medications

10 AM - Morning snack, should I be hungry for one (usually a piece of fruit or something)

12 PM - Lunch

3 PM - Afternoon snack (usually something salty or veggie)

6 PM - Dinner

7 PM - Evening tea and dessert

10 PM - Get ready for bed

With my days structured in this specific way, I could mete out times when I would eat and times were I would do other things, such as focusing more on my work or my hobbies, and daily tasks that would distract me from (over)eating. I have two snacking styles - grazing and bulk. When I graze, I walk through the kitchen and have a spoonful or handful of something that is within reach. When I bulk, I get a large portion (abnormally large like a full cereal bowl of goldfish) of something and just pound it. The latter has been mitigated a lot as of late by me making my own healthy snacks and measuring out portions ahead of time. Grazing is something that I still struggle with daily, It's just so easy to grab a spoonful of the burrito bowls I made for dinner last night and then I end up doing that like eight times. Might as well have just had a bowl of it at a certain point. I feel guilty and bad when I do this even though I know that, in the grand scheme, it doesn't really matter all that much but I still wish that I was able to have more self control. Though I suppose there's always something to work on, right?

Making my own snacks has been, I believe, the most significant thing I've done to help with the "snacking issue". I discovered that all I really wanted was the crunch - the satisfying crunch of a crunchy snack. So I started with making my own popcorn. It was delicious. I then moved onto veggie-based snacks. I would slice up peppers or cucumber and have a sauce like Cholula or Buffalo Sauce on them. They were delicious. Then I started getting sugar snap peas. They were delicious. They were lower calorie, I could eat them in larger quantities, and they were crunchy. It was the ultimate combo that I had been craving. I was now eating more fruit and veggies and eating three square healthy meals a day. The routines and the efforts were beginning to pay off considerably.

That's where I'm gonna cut it now because I want to go sit on the couch with my wife and V I B E so that's what I'm gonna do. Next time, I'm going to get into the numbers. For real. Specifically the numbers regarding my caloric intake/output per day, potentially some of the workouts that I chose to do build into my routine, and my brush with danger regarding the process that almost put a brick through the whole venture. Thanks for sticking through this if you have. You are appreciated and I hope you return.

63 days to go.

[mariatogel]

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