#howtogainmuscle

[fitnesswithdan]

How to Build Muscle As You Age | Learn Muscle at Any Age | FitnessWithDan

How to Build Muscle As You Age | Lean Muscle at Any Age | FitnessWithDan Discover the secrets to building lean muscle at any age with FitnessWithDan! In this must-watch video, renowned fitness expert Dan shares his proven strategies and expert tips to help you defy age-related muscle loss. Learn how to optimize your workouts, fuel your body with the right nutrients, and achieve a stronger, more toned physique. Don't let age hold you back from your fitness goals – join FitnessWithDan and unlock the potential to build muscle and transform your body, no matter your age ✅ Stay Connected With Me. 🔔 Subscribe To Channel For More Great Content To Training Videos To Help You Get FIT, STRONG, and FLEXIBLE! https://www.youtube.com/@fitnesswithdan ✅ For Business Enquiries: fitnesswithdanm@gmail.com ============================= ✅ My Playlists: 👉 Calisthenics https://www.youtube.com/@fitnesswithdan/playlists ✅ Other Videos You Might Be Interested In Watching: 👉 How to Tell If You're Skinny Fat (and what to do if you are) https://www.youtube.com/watch?v=2t8WeFiX45k 👉 Top 8 Bodyweight Exercises That Work Every Muscle https://www.youtube.com/watch?v=fXKWUR_8nZc 👉 How to do PERFECT SQUATS - DO THIS, NOT THAT! https://www.youtube.com/watch?v=sd7oGhpBlCA 👉 0 to PULL UPS with ZERO progressions using this method! https://www.youtube.com/watch?v=77gn0E2bgVc ============================= ✅ About FitnessWithDan: Danny McCartney is a certified nutrition and weight management consultant accredited by the Association of Nutrition (AfN). A hybrid athlete who has completed 100 mile ultra marathons aka centurion races in the same day. Has also competed in The Dragon Ride, one of the oldest and most iconic cycling events in the UK, renowned for being the toughest and most legendary in Britain. Completed the Prudential ride 100 route on 3 separate occasions. As a functional fitness expert Danny is now communicating some of his training expertise onto his YouTube channel. If you enjoy the content don't forget to hit the subscribe button! Thanks for watching! For Collaboration and Business inquiries please use the contact information below: 📩 Email: fitnesswithdanm@gmail.com 🔔 Subscribe now for the new content to live more active and healthy! https://www.youtube.com/@fitnesswithdan ================================= #stopdoingdumbbellrowslikethismistake #dumbbellrowmistake #perfectdumbbellrow #howtodumbbellrow #howtodoadumbbellrow #dumbbellrowmistakes #dumbbellrowform #dumbbellrowmistakethepath #perfectworkoutexercises #exercisemistakestoavoid Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it.We do not accept any liability for any loss or damage which is incurred from you acting or not acting as a result of watching any of my publications. You acknowledge that you use the information I provide at your own risk. Do your own research. Copyright Notice: This video and my YouTube channel contain dialog, music, and images that are property of FitnessWithDan. You are authorized to share the video link and channel, and embed this video in your website or others as long as a linkback to my Youtube Channel is provided. © FitnessWithDan Tags: #HowToBuildMuscleAsYouAge #LeanMuscleAtAnyAge #FitnessWithDan #FitnessWithDan #LearnMuscleAtAnyAge #FitnessWithDan #HowToBuildMuscleAsYouAgeFitnessWithDan #HowToBuildMuscleAsYouAge #howtobuildmuscle #buildmuscle #howtobuildmuscleafter40 #howtobuildmuscleat50yearsold #howtogainmuscle #howtobuildmuscleafter50 #musclebuilding #buildmuscleover40 #buildmuscleafter40 #howtobuildmuscleatanyage #muscleloss https://ift.tt/joHnfMb https://www.youtube.com/watch?v=Fo3hXSu9sd0

[howtogainweightstuff-blog]

A blog on how to gain weight, gain muscle and gain weight the healthy way 

[supersharkdinosaur]

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[zealousnightsublime]

Eight moves, a set of dumbbells, and an upper-body workout to build muscle in your chest and back

Strength training involves the use of equipment that allows for varying resistance. This resistance can be in the form of "free weights" like dumbbells and dumbbells, machines that use cables or pulleys to help you lift weights, and body weight exercises like pull-ups or dips. Free Weights vs Machines vs Body weight Exercises. For maximum muscle gain, the focus of your training should include weightless exercises. Not machines or bodyweight exercises. That's not to say you shouldn't use machines or bodyweight exercises, but they shouldn't be the focus of your workout. To get an effective muscle training session, you need to stimulate as many muscle fibers as possible, machines don't. The main reason for this is the lack of development of the stabilizing and synergistic muscles. The stabilizing and synergistic muscles are the supporting muscles that help the main muscle perform a complex lift. The more stabilizers and synergists act, the more muscle fibers are stimulated. Multi-joint freestyle exercises, such as bench presses, require multiple stabilizing aids and muscle synergies to complete the lift. On the other hand, performing bench presses by machine will require almost no help from a stabilizer. Because the machines are locked to a specific range of motion and help support the weight along that line, they cannot stimulate the muscles around the area you are working (the stabilizer). That's a mistake. If your stabilizers are weak, the core will never grow! For example, exercises with free weights such as dumbbells or squats will stress the supporting muscle groups. This is why you'll tire faster and won't be able to lift as much weight as you would on the machine. But you will gain more muscle, get stronger very quickly and have a true measure of your strength. If you use machines in your program, they should be used to work in isolated areas and only after all multi-joint exercises have been performed. Beginners should start with a limited combination of machine exercises, bodyweight exercises, and multi-joint free weight exercises. Before increasing the weight, they should try to familiarize themselves with the proper form and execution for each level. Soon, bodyweight exercises will become insufficient to stimulate growth and they will have to focus on more free weight exercises. Multi-joint exercises Exercises that work large muscle groups are called compound (or multi-joint) movements that involve simultaneous stimulation of multiple muscle groups. These compound exercises should be the foundation of any strength training program because they stimulate the most muscles in the least amount of time. Here are the basics: Bench Press (chest, shoulders, triceps) Overhead Press (shoulders, triceps) Pull-ups / Dumbbells (back, biceps) Squats (legs, lower back) Deadlifts (legs, back, shoulders) Bar Dips (shoulders, chest, arms) I cannot stress enough the importance of these exercises. Don't start an advanced bodybuilding program without them! They will overload your entire skeletal and muscular system that no other machine can do, helping you to exercise effectively in a very short time. If you can only do a few exercises, do them. They've been proven (and not just by me) to encourage muscle gain and strength unlike any other. Lifting heavy weights To gain weight, you must train with heavy weights. My weight means a weight that is a challenge for you, not me or anyone else. To consider heavy weights, you should only do up to 8-12 reps before the muscle temporarily breaks down. Weight is considered "light" if you can do more than 15 reps before fatigue begins. Heavy weights stimulate more muscle fibers than lighter weights. It is very simple. More muscle stimulation means more muscle growth. Don't over-exercise Exercising with heavy weights puts stress on your body, so it's important to rest and recover adequately from your workout. If you tend to train too often, a few things will happen: You're not giving your muscles enough time to recover between workouts. If your muscles haven't been repaired, you won't reach peak strength for the next workout. Rest is essential. Aside from eating, this should be your main focus. You are exhausting yourself or getting injured. I know you're motivated and excited to work out, but don't be sloppy. You have to speed yourself up, you want to be able to sustain that for a long time, without getting burned out until you reach your goal. I only lift weights 3 times a week, that's all. Much more and I won't give my body enough time to repair and build new muscle. Contrary to popular belief, you don't grow by training, you only grow by resting. Here is an example of batch training. I did heavy sets,-8 reps each.Wednesday (legs, abs) Heavy squat, leg super extension Sitting calves, doing strings Crunches (sets of 20 reps) Friday (chest, shoulders, triceps, abs) Flat bench press, incline push-up Shoulder press, horizontal push-up Tricep push-up Reverse leg lift (3 sets) 20) Sunday (Back, Biceps, Abs) Wide Grip Pull-Up, Lat Bar Pull-Up Superset EZ Bar Biceps Curl, Superset Crunches (sets of 20)Nothing fancy, but effective. Read the full article

[rickwestman]

How do you grow without getting fat! It’s been a long journey of personal experience but iv found for longevity, it needs to be slow increases in calories at a suitable body fat percentage for you. I would suggest around 10-15% body fat. This will keep you seeing good pumps but while looking fuller in a tshirt 💪🏻😁 But if you want a little quicker results increase that percentage to around 15-18 and what your weight week to week. Aim for 1% of your total body weight each week and you will be kicking goals. This is all dependent on how consistent you are with eating and training. If you decide to have some balance and go out on weekends and drink, then expect slower results and a confusion of increased weight. I would suggest weigh yourself the morning before your bender so by next weeks weigh in you will see a how much you have gained in fluid or lost in mass. I personally train and diet better when I think I look good and this helps to stimulate a positive mindset and help make the better choices outside the gym. #rinseandrepeat #naturalmuscle #naturalbodybuilding #ntrlarmy #natty #howtogainmuscle (at Geelong, Victoria) https://www.instagram.com/p/CJuPMX4szB8/?igshid=1t79k3kfnffli

[loseweightdays]

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[bodybananna]

Let's not fall for just anything we hear 🧐 . When it comes to building muscle, there are several myths that have been circulating for years. These four are pretty common and I’ll admit that I believed all of them at some point. . Keep up the support and follow 👉 @bodybananna . Have a Fun Friday...Be Happy Be More! . #musclegain #musclegrowth #gains #leangains #buildmuscle #buildingmuscle #musclebuilding #lifting #liftingweights #getfit #fitnesstips #howtobuildmuscle #weightgain #howtogainmuscle (at Toronto, Ontario) https://www.instagram.com/p/CAesBzTFNn4/?igshid=a6esaroivme1

[millionairefoundation]

6 Simple Exercises to Get Bigger Arms In No Time

Guys, look, if we’re not self-conscious about our abs (or lack thereof!), then it’s our puny little arms that have us looking in the mirror and sighing with disappointment. Ok, maybe I’m being a little dramatic, but seriously, if you’re looking to beef up your arms fast, then try these exercises out! Let’s start with the triceps. These are the muscles that run along the back of your arm from your shoulder to your elbow. A lot of people forget about them, and that’d be a big mistake! You see, your arms aren’t just about the biceps – you know, the one you flex for someone when they wanna feel your “arm muscles.” In fact, your biceps only make up 1/3 of your upper arms – the rest is all tricep! So, the rule of thumb is, if you want really big arms, you need to work on your triceps too, and here are the exercises that’ll help you do it: - Incline Dumbbell Skull Crushers Lie down on an inclined bench with a dumbbell in each hand. Carefully bring your arms up overhead and keep your hands shoulder-width apart. Now, slowly bend your elbows to bring the dumbbells down towards your temples. Your upper arms shouldn’t move, only your forearms. Straighten your arms back out, and that’s 1 rep. You need 3 sets of 12-15 reps each. It might seem like a lot, but the triceps are one of those muscle groups that are hard to work on. So you need more reps to start to feel it. Think of the first 2 sets as a sort of warm-up for your muscles. Just don’t overdo it with huge weights from the get-go. Building up your arms takes time, so be patient! And here’s a cool tip for ya: try to do this exercise at different angles and grips. This will help you target different parts of your triceps (there are 3 of them, hence the whole “tri” thing) so that they get massive in no time! - Reverse Grip Push-ups Here’s a fun spin on traditional push-ups. I’m sure you know how to do a push-up, but here’s a reminder: get on the floor with your arms straight, hands in line with your shoulders, and your feet straight back behind you. Pull your core in – your stomach shouldn’t be hanging down. Now, for the reverse style, you’ll turn your hands in the opposite direction so that they’re pointing more toward your toes. Yeah, it takes flexibility and strength, so this one isn’t for beginners! And if you can’t do it, just work your way up from regular push-ups. You’ll get there in time, don’t worry! Anyway, this style will make the outside part of your triceps really work. Try to do 4 sets of 12-15 reps (or work your way up to that goal). As for the last set, do as many reps as you can with some weights on your back. Again, if you’re new to the fitness game, then work your way up to the weighted version too. This one’s intense, but it helps grow your triceps dramatically! - Cable Tricep Pushdowns Here’s probably one of the most classic and standard moves to build up your triceps. Grab the cable with your hands close together and your palms facing down. Keep your elbows tucked at your sides and bent at a 90-degree angle. Now, straighten your elbows to bring the cable downward. Then, slowly return to the initial position. I’d recommend doing 3 sets of 15 reps for this one. There are also different styles you can do with the cable machine, like facing away from it and doing a similar move like you did in the Dumbbell Skull Crusher exercise. Just pick a style that you like best or do as many different kinds as you want in order to hit all the parts of the triceps. Ok, let’s move on to those biceps. If you want really big bulky biceps, you’ll need to use the progressive overload method. It basically means adding more weight and intensity to your exercises with each set you do. Starting with… - Preacher Curls Sit down on a preacher bench and place your upper arms on the support pad. Make sure your armpits are right up on that pad. (And clean it afterwards!) You can grab an EZ curl bar, dumbbells, or a barbell. Whatever you choose, pull it up towards your chin, hold it there for a second, and then slowly straighten your arms and bring it back down. Don’t straighten your elbows completely or you risk hurting yourself. They should stay slightly bent and parallel to each other – don’t let them point outward. Try to do 4 sets of 12-15 reps to really blast those biceps! - Barbell Curl Stand up straight with your feet shoulder-width apart, head up, shoulders back, elbows tucked into your sides, and your chest out. Now, bring the barbell up to your chin by bending your elbows and engaging your biceps. A great thing about barbell curls is that you can put your whole body into the last few reps when your arms are getting kinda tired. In all, it’s best to do 4 sets of 10-12 reps. And don’t forget about that progressive overload thing – add more weight to the bar with each set! - Zottman Curls For your final bicep exercise, you’ll need to grab some dumbbells and hold one in each hand with your arms down at your sides and your palms facing your body. Keeping your elbows locked at your sides, curl the weights up to your chin while turning your palms toward your face. From there, you’ll do a 180 with your hands so that your palms then face outward, and lower the dumbbells back down to the starting position. All this turning might sound complicated, but it’s what targets both the inner and outer parts of your biceps, making them big and bulky all around. You need 4 sets of 10-12 reps. Now, before you run to the nearest gym and overtrain yourself, there are some important things for you to know. All this stuff about big arms and muscles isn’t just connected to lifting weights. One of the essential things here is your diet. Yeah, yeah, sounds so cliché, but hear me out. You need to take in more calories than your body requires right now with your current weight. And the best way to do that is (any guesses?) protein. Hey, athletes don’t chug this stuff down for nothing! More specifically, you need lean protein, which can be found in eggs, nuts, fish, chicken, beef, pork, and low-fat dairy products, to name a few. If you wanna gain inches around your arms, try to consume 1 gram of protein per pound of your body weight. You also shouldn’t underestimate the importance of staying hydrated and well-rested. Water and sleep should be your best friends on your road to huge arms. I know, sounds kinda random, but it makes sense when you think about it. Since you’ll be losing hydration through sweat, you need to replace it by drinking at LEAST 6-8 glasses of water every day. As for sleep, I’m sure you know the drill: 7-8 hours each night. But it’s especially important for people who work out because your muscles need time to chill and repair Read the full article

[bonestobulk]

Wanting to have a more effective workout? Start slowing down your reps.  It’s not about how fast you can get through it, it’s about your time under tension.

[eashopper-dot-com-blog]

Can I Burn Fat and Build Muscle at the Same Time? How do you Gain Muscle and Lose Fat simultaneously

🔥 FREE 6 Week Challenge: Fat Loss Calculator: This is every guy and girls dream to burn fat and build muscle at the same time. There are a lot of differing opinions out there, and right off the bat I want to make it clear that all these opinions are based on individual experiences. Based on my experience the answer is a little more complicated than a simple yes or no. When I first started working out I lost a bunch of body fat just from doing weight training and cardio workouts on a consistent basis for a year and a half. I also simultaneously built some muscle mass. So does that mean that I discovered a ground breaking method to build muscle and burn fat at the same time? Could it be that I found the secret that everyone looking to get more lean muscle is looking for? No Way! And let me explain why. When I started working, when you, or anyone for that matter starts working out there's a little something known as beginner gains. When you first start lifting weights and you've never done it before, you're body is very quick to put on muscle mass. Even if you are doing everything wrong: your nutrition may be off, and your form during exercises is awful, regardless you can still get away with a descent amount of gains as a beginner. Unfortunately once you get past those beginning stages and adapt to lifting heavy weights. You will plateau and get stuck. The only way through this plateau requires, you start focusing in on the specifics of your nutrition and exercise program. My first step for bulking up further was eating more of anything. But after eating this way, I put on some excess body fat, which pushed me to do my first major cutting phase. This was where I started to see a ton of results. By doing a carb cycling diet, while still working out 6 days a week, I burned away a bunch of body fat. Immediately after finishing my cutting phase I did a bulking phase. This bulking phase was extremely effective because I went from being very depleted on calories to having a huge influx of calories. By doing this my body was like a sponge I got stronger, bigger muscles, and also got fatter even though my diet was very clean. So after that I went back to cutting. I continued doing the same thing over and over again because I realized that the ideal time to do a cutting phase is directly after a bulking phase and the best time to do a bulking phase is directly after my cutting phase. I built muscle and burned fat by going back and forth between the phases, but even when I was doing a clean bulk, I still never lost a substantial amount of fat while bulking. When you're trying to build muscle your body demands for you to have a calorie surplus. Unless you are in the very beginning stages and getting your beginner gains your body is going to demand and influx of calories to make your bicep or chest grow even one more inch. How are you ever going to build one more inch on any of your muscles while losing body fat. When trying to lose body fat you are required to make your body draw from fat stores by not giving it enough calories from your diet. If a surplus of calories is required to build muscle, and a calorie deficit is required to burn fat how can you ever do both at the same time? Over the course of years of bulking and cutting yes I did reduce my body fat and gained muscle. However that didn't happen all at once. It took a lot time of switching back and forth between cutting and bulking. The problem that I see many people having with transforming their body is a lack of patience. This causes newbies to abuse their bodies with crazy amounts of supplements, and even sometimes steroids to get the results that they want now. That saying patience is a virtue, 100% applies to building muscle and burning fat. You have to have patience and tackle each of these goals individually. The bottom line is, unless your brand new to exercise your going to have a lot of trouble doing both at the same time. Bulking in the advanced stages will take all of your effort, and all of your attention. The same goes with cutting. If you're eating a high calorie diet trying to gain muscle, it won't be mathematically conducive to burning fat and if it is then you energy expenditure won't be conducive to building muscle. source Read the full article

[oddventuregawdsovg-blog]

Secret PRO Bodybuilding TIP, Could RACING to MUSCULAR FAILURE Give KEY Benefits? Secret PRO Bodybuilding TIP, CouldRACI... https://lykelyfe.com/secret-pro-bodybuilding-tip-could-racing-to-muscular-failure-give-key-benefits/?feed_id=12561&_unique_id=6105290be8362 #bodybuildingprograms #couldracingtomuscularfailuregivekeybenefits #howtoarmcurl #howtobehappywithhowilook #howtobenchpress #howtocompeteinbodybuilding #howtogainmuscle #howtogrowarms #howtoliftweights #howtolosebodyfat #howtolosefat #howtorehabilitateinjuries #howtosquat #naturalbodybuilding #naturalbodybuildinggianttip #naturalgallantbodybuilding #naturalgallant #reps #secretprobodybuildingtip #sets #strength #workoutprograms #love #motivation #luxury #business #entrepreneur #success #money #hermes #luxurylifestyle #luxurylife #forex #millionaire #rich #investment #offwhite #invest #trading #billionaire #investing #investor #girl #hair #tumblr #skincare #brazil #lgbt #tumblrgirl #blogueira #tumblrboy #aesthetictumblr #paisagem #braziliangirl #tumblraesthetic #fotostumblr #tumblrposts #tumblrtextpost #tumblrquotes

[zealousnightsublime]

Eight moves, a set of dumbbells, and an upper-body workout to build muscle in your chest and back

Strength training involves the use of equipment that allows for varying resistance. This resistance can be in the form of "free weights" like dumbbells and dumbbells, machines that use cables or pulleys to help you lift weights, and body weight exercises like pull-ups or dips. Free Weights vs Machines vs Body weight Exercises. For maximum muscle gain, the focus of your training should include weightless exercises. Not machines or bodyweight exercises. That's not to say you shouldn't use machines or bodyweight exercises, but they shouldn't be the focus of your workout. To get an effective muscle training session, you need to stimulate as many muscle fibers as possible, machines don't. The main reason for this is the lack of development of the stabilizing and synergistic muscles. The stabilizing and synergistic muscles are the supporting muscles that help the main muscle perform a complex lift. The more stabilizers and synergists act, the more muscle fibers are stimulated. Multi-joint freestyle exercises, such as bench presses, require multiple stabilizing aids and muscle synergies to complete the lift. On the other hand, performing bench presses by machine will require almost no help from a stabilizer. Because the machines are locked to a specific range of motion and help support the weight along that line, they cannot stimulate the muscles around the area you are working (the stabilizer). That's a mistake. If your stabilizers are weak, the core will never grow! For example, exercises with free weights such as dumbbells or squats will stress the supporting muscle groups. This is why you'll tire faster and won't be able to lift as much weight as you would on the machine. But you will gain more muscle, get stronger very quickly and have a true measure of your strength. If you use machines in your program, they should be used to work in isolated areas and only after all multi-joint exercises have been performed. Beginners should start with a limited combination of machine exercises, bodyweight exercises, and multi-joint free weight exercises. Before increasing the weight, they should try to familiarize themselves with the proper form and execution for each level. Soon, bodyweight exercises will become insufficient to stimulate growth and they will have to focus on more free weight exercises. Multi-joint exercises Exercises that work large muscle groups are called compound (or multi-joint) movements that involve simultaneous stimulation of multiple muscle groups. These compound exercises should be the foundation of any strength training program because they stimulate the most muscles in the least amount of time. Here are the basics: Bench Press (chest, shoulders, triceps) Overhead Press (shoulders, triceps) Pull-ups / Dumbbells (back, biceps) Squats (legs, lower back) Deadlifts (legs, back, shoulders) Bar Dips (shoulders, chest, arms) I cannot stress enough the importance of these exercises. Don't start an advanced bodybuilding program without them! They will overload your entire skeletal and muscular system that no other machine can do, helping you to exercise effectively in a very short time. If you can only do a few exercises, do them. They've been proven (and not just by me) to encourage muscle gain and strength unlike any other. Lifting heavy weights To gain weight, you must train with heavy weights. My weight means a weight that is a challenge for you, not me or anyone else. To consider heavy weights, you should only do up to 8-12 reps before the muscle temporarily breaks down. Weight is considered "light" if you can do more than 15 reps before fatigue begins. Heavy weights stimulate more muscle fibers than lighter weights. It is very simple. More muscle stimulation means more muscle growth. Don't over-exercise Exercising with heavy weights puts stress on your body, so it's important to rest and recover adequately from your workout. If you tend to train too often, a few things will happen: You're not giving your muscles enough time to recover between workouts. If your muscles haven't been repaired, you won't reach peak strength for the next workout. Rest is essential. Aside from eating, this should be your main focus. You are exhausting yourself or getting injured. I know you're motivated and excited to work out, but don't be sloppy. You have to speed yourself up, you want to be able to sustain that for a long time, without getting burned out until you reach your goal. I only lift weights 3 times a week, that's all. Much more and I won't give my body enough time to repair and build new muscle. Contrary to popular belief, you don't grow by training, you only grow by resting. Here is an example of batch training. I did heavy sets,-8 reps each.Wednesday (legs, abs) Heavy squat, leg super extension Sitting calves, doing strings Crunches (sets of 20 reps) Friday (chest, shoulders, triceps, abs) Flat bench press, incline push-up Shoulder press, horizontal push-up Tricep push-up Reverse leg lift (3 sets) 20) Sunday (Back, Biceps, Abs) Wide Grip Pull-Up, Lat Bar Pull-Up Superset EZ Bar Biceps Curl, Superset Crunches (sets of 20)Nothing fancy, but effective. Read the full article

[ownyourfitnessllc]

View this post on Instagram

A post shared by Adam Dare- Online Transformation Coach (@coach_adamdare)

Working on improving his form. Gained over 10 lbs of muscle and is continuously getting stronger. Great workout today! personaltrainerjerseycity #nycpersonaltrainers #workout #workoutroutine #legdayworkout #legdayexercises #jerseycity #personaltrainerhoboken #onlinepersonaltrainer #onlineworkout #fitnessformenover40 #nyc #weightgainforwomen #muscle #personaltrainermontclair #tribeca #tribecafitness #lifecoaching #lifecoachforwomen #lifecoachingtips #workoutmotivation #fitness #strengthtrainingforwomen #mondaymotivation #virtualworkout #mondaymotivation #morningmotivation #gainmuscle #howrogainweight #howtogainmuscle (at New York, New York) https://www.instagram.com/p/CEhF3PVDtUu/?igshid=11tdgtygke0ib

[bodastic]

Building Muscle News

Build Powerful, Tree-Trunk Legs With SQUATS! --> http://bodastic.com/build-powerful-tree-trunk-legs-with-squats/ These exercises can get your quads to where they need to be built up just as much as the rest of your body. #BestLegWorkouts #BuildMuscleFast #HowToBuildMuscle #HowToGainMuscle reblogged via Bodastic Building Muscle

[millionairefoundation]

6 Simple Exercises to Get Bigger Arms In No Time

Guys, look, if we’re not self-conscious about our abs (or lack thereof!), then it’s our puny little arms that have us looking in the mirror and sighing with disappointment. Ok, maybe I’m being a little dramatic, but seriously, if you’re looking to beef up your arms fast, then try these exercises out! Let’s start with the triceps. These are the muscles that run along the back of your arm from your shoulder to your elbow. A lot of people forget about them, and that’d be a big mistake! You see, your arms aren’t just about the biceps – you know, the one you flex for someone when they wanna feel your “arm muscles.” In fact, your biceps only make up 1/3 of your upper arms – the rest is all tricep! So, the rule of thumb is, if you want really big arms, you need to work on your triceps too, and here are the exercises that’ll help you do it: - Incline Dumbbell Skull Crushers Lie down on an inclined bench with a dumbbell in each hand. Carefully bring your arms up overhead and keep your hands shoulder-width apart. Now, slowly bend your elbows to bring the dumbbells down towards your temples. Your upper arms shouldn’t move, only your forearms. Straighten your arms back out, and that’s 1 rep. You need 3 sets of 12-15 reps each. It might seem like a lot, but the triceps are one of those muscle groups that are hard to work on. So you need more reps to start to feel it. Think of the first 2 sets as a sort of warm-up for your muscles. Just don’t overdo it with huge weights from the get-go. Building up your arms takes time, so be patient! And here’s a cool tip for ya: try to do this exercise at different angles and grips. This will help you target different parts of your triceps (there are 3 of them, hence the whole “tri” thing) so that they get massive in no time! - Reverse Grip Push-ups Here’s a fun spin on traditional push-ups. I’m sure you know how to do a push-up, but here’s a reminder: get on the floor with your arms straight, hands in line with your shoulders, and your feet straight back behind you. Pull your core in – your stomach shouldn’t be hanging down. Now, for the reverse style, you’ll turn your hands in the opposite direction so that they’re pointing more toward your toes. Yeah, it takes flexibility and strength, so this one isn’t for beginners! And if you can’t do it, just work your way up from regular push-ups. You’ll get there in time, don’t worry! Anyway, this style will make the outside part of your triceps really work. Try to do 4 sets of 12-15 reps (or work your way up to that goal). As for the last set, do as many reps as you can with some weights on your back. Again, if you’re new to the fitness game, then work your way up to the weighted version too. This one’s intense, but it helps grow your triceps dramatically! - Cable Tricep Pushdowns Here’s probably one of the most classic and standard moves to build up your triceps. Grab the cable with your hands close together and your palms facing down. Keep your elbows tucked at your sides and bent at a 90-degree angle. Now, straighten your elbows to bring the cable downward. Then, slowly return to the initial position. I’d recommend doing 3 sets of 15 reps for this one. There are also different styles you can do with the cable machine, like facing away from it and doing a similar move like you did in the Dumbbell Skull Crusher exercise. Just pick a style that you like best or do as many different kinds as you want in order to hit all the parts of the triceps. Ok, let’s move on to those biceps. If you want really big bulky biceps, you’ll need to use the progressive overload method. It basically means adding more weight and intensity to your exercises with each set you do. Starting with… - Preacher Curls Sit down on a preacher bench and place your upper arms on the support pad. Make sure your armpits are right up on that pad. (And clean it afterwards!) You can grab an EZ curl bar, dumbbells, or a barbell. Whatever you choose, pull it up towards your chin, hold it there for a second, and then slowly straighten your arms and bring it back down. Don’t straighten your elbows completely or you risk hurting yourself. They should stay slightly bent and parallel to each other – don’t let them point outward. Try to do 4 sets of 12-15 reps to really blast those biceps! - Barbell Curl Stand up straight with your feet shoulder-width apart, head up, shoulders back, elbows tucked into your sides, and your chest out. Now, bring the barbell up to your chin by bending your elbows and engaging your biceps. A great thing about barbell curls is that you can put your whole body into the last few reps when your arms are getting kinda tired. In all, it’s best to do 4 sets of 10-12 reps. And don’t forget about that progressive overload thing – add more weight to the bar with each set! - Zottman Curls For your final bicep exercise, you’ll need to grab some dumbbells and hold one in each hand with your arms down at your sides and your palms facing your body. Keeping your elbows locked at your sides, curl the weights up to your chin while turning your palms toward your face. From there, you’ll do a 180 with your hands so that your palms then face outward, and lower the dumbbells back down to the starting position. All this turning might sound complicated, but it’s what targets both the inner and outer parts of your biceps, making them big and bulky all around. You need 4 sets of 10-12 reps. Now, before you run to the nearest gym and overtrain yourself, there are some important things for you to know. All this stuff about big arms and muscles isn’t just connected to lifting weights. One of the essential things here is your diet. Yeah, yeah, sounds so cliché, but hear me out. You need to take in more calories than your body requires right now with your current weight. And the best way to do that is (any guesses?) protein. Hey, athletes don’t chug this stuff down for nothing! More specifically, you need lean protein, which can be found in eggs, nuts, fish, chicken, beef, pork, and low-fat dairy products, to name a few. If you wanna gain inches around your arms, try to consume 1 gram of protein per pound of your body weight. You also shouldn’t underestimate the importance of staying hydrated and well-rested. Water and sleep should be your best friends on your road to huge arms. I know, sounds kinda random, but it makes sense when you think about it. Since you’ll be losing hydration through sweat, you need to replace it by drinking at LEAST 6-8 glasses of water every day. As for sleep, I’m sure you know the drill: 7-8 hours each night. But it’s especially important for people who work out because your muscles need time to chill and repair Read the full article