🔥Routine to build muscle🔥
Follow @5min_healthy !
Are you trying to build muscle?
Whether you work or go to school, how you schedule your day, and your routine as a whole, matters. It matters a lot actually and I'm not talking about whether you workout in the AM or PM. I'm saying you need a routine that you can stick to in the long run; one that focuses on whole foods, smart training, and adequate rest and recovery. When it comes to building muscle, you need to be eating enough food (preferably in a surplus) and this can be hard to do when you don't have a routine. I tend to look at my own routine of meals and structure as fueling and refueling. I'm fueling for the next bout of activity or workout and I'm refueling from it. Your routine will probably look different, but the principles stay the same. Here is an example of my routine: breakfast (usually higher in carbs to fuel my day and a side of coffee because there is nothing better than waking up to a coffee) ➡️ snack 1 (this is usually well balanced between fats and carbs so a slice of toast with peanut butter and banana or just peanut butter does the trick for me here) ➡️ lunch (again, well balanced between all macros and tends to be more filling) ➡️ pre-workout fuel (I generally have this meal about 30-45 minutes before a workout. It is light and acts to just too off the gas tank. My previous three meals have already fueled me up, so this is just to get an extra performance booster in. Generally, it is a coffee with some sort of fruit) ➡️ workout time (get in, raise hell, leave. Also a post-workout smoothie is in store too which can be as simple as coconut water and protein or maybe some fruit in their too) ➡️ dinner and my final bedtime snack (my dinner is generally higher in carbs due to the nature of a busy day; refueling from it. I also keep my bedtime snack relatively small, but it is usually a price of fruit and nut butter or a slice of toast and peanut butter. Sometimes I'll add a piece of dark chocolate).
Thanks @dancudes for content.
Let me know your routine in the comments below.
2 days ago
BULKING & CUTTING FOODS
You should focus on different foods when you are cutting vs bulking, particularly when it comes to proteins.
When you are cutting, try and have leaner cuts of meat (sirloin tip steak, chicken breast, turkey), as not only do they have more protein per calorie, they’ll also help to keep you full for longer.
When bulking, it’s all about getting those calories in. Your protein intake isn’t AS important compared to when cutting. Go for some higher calorie meats (they’re often tastier); ribeye steaks, chicken legs and even bacon mmmmm.
It’s also helpful to try having carbs like pasta and rice when bulking. They’re very easy to consume in high quantities and are hella high in calories (ideal for bulking).
In contrast, when looking to cut, try replace these starchy carbs with more veg. Higher volume foods with a low calorie density will help keep you full for longer and make hitting your goals that bit easier.
If you've been stuck with your body and feel like you're kicking your tires, don't worry, there is hope. I've been in your shoes before, and there is light at the end of the tunnel. Try the adjustments in this post, and I guarantee you'll start making progress. I believe in you.
What are your favourite bulking and cutting foods? Let me know below @jmaxfitness .
Started off Week 8 with a 3 Mile Run and a heavy push session 💪🏻💥
New PB on Bench, 97.5kg 5x3! (80kg Down-set in Video) 😁
3 hours ago
MAXIMAZE GAINS BULK/CUT🚨
To pack muscle on the scales need to move. To achieve this you need a calorie surplus. Something in the region of 250-500kcal per day above maintenance. This will help you gain between 0.5-1 pound per week. If you are a beginner &/or naturally very lean this is a good rate to go at. -
You will build muscle if you do this and train hard consistently. -
Now the gains won't be pure muscle. Anyone who says you can make exclusively lean gains is full of BS! -
You will gain a bit of fat along the way (although not as much as in the image above - that's just there to make a point). Eventually, your abs will disappear and you will be as "fat" as you're comfortable with. At this point your ratio of muscle to fat gain is likely diminishing. So, you should pull the plug on your bulk. -
🚨🚨🚨 DO NOT JUMP STRAIGHT INTO AN AGGRESSIVE DIET 🚨🚨🚨
Immediately dieting is a good way to piss away the last few pounds of muscle you gained. Instead maintain your weight. Consolidate the gains and own this weight. Let it become the new "normal". -
After that it is time to cut. As a naturally skinny guy you'll lose fat fast. In just a few weeks you'll be ripped and more muscular than ever before. -
Enjoy looking like a superhero for a while. Then, if more size is the goal...repeat the process. -
The principles are fairly basic. You just need to do them exceptionally well and with consistency. DO NOT GIVE UP!
If you follow these points to the letter you will transform yourself. I should know. I've done it myself and helped loads of clients to do the same.
#bulking #bodybuildingmotivation#buildmuscle #bulkseason#musclegrowth #shreddedlife#getshredded #musclemass#naturalmuscle #musclebuilding#beforeandduring#beforeandafter#win#food#diet#dietplan#dietfood#protein#foodhacks#foodporn#foodfuel#fitness#fitgirls#BodyBuilding#bulkvscut#fattofit#skinnytofit#gains
3 hours ago
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THE BEST OVERHEAD PRESS (OHP) FOR MUSCLE [by @oakleyoday]
There’s multiple variations of the overhead press. Which one is the best though?
Well, let’s talk about standing vs seated first.
Studies have found that doing a standing OHP stimulates more muscle activation in the delts than a seated OHP does.
Now, which one is better, Barbell or Dumbbell?
Studies have shown that dumbbells rule over barbells for shoulder activation.
All this being said, the Dumbbell Overhead Press is the best for muscle activation in the delts.
However, this doesn’t mean you have to do ONLY the Dumbbell Standing OHP. I think you should pick 2 variations and alternate each workout. Pick one dumbbell OHP and one barbell OHP. Do whatever you feel is most comfortable and feels good to you. If you prefer seated OHP, cool, do it! The main thing is that you are progressing each week with some kind of OHP movement.
BUT if you want to maximize every little bit of muscle growth you can, then I would put an emphasis on the Standing Dumbbell OHP
Comment below your favorite OHP!👇
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8 WAYS YOU CAN IMPROVE YOUR RECOVERY by @kruckifitness
When people say "your training is only as good as your recovery", they're not kidding. Recovery is absolutely crucial if you want to either build muscle or lose fat. If you are training outside your ability to recover, your body will only focus on trying to save itself from all the fatigue, instead of prioritizing muscle growth or fat loss. So make sure you really focus on recovery at all times.
Here's 8 things you can do in order to improve your recovery:
1) GET 7-9 HOURS OF SLEEPS A NIGHT
2) TAKE AT LEAST 1 REST DAY A WEEK
3) CONSUME ENOUGH CALORIES
4) EAT ENOUGH PROTEIN
5) TAKE A DELOAD (REDUCTION IN TRAINING VOLUME) EVERY 4-8 WEEKS (HELPS REDUCE FATIGUE)
6) MANAGE YOUR STRESS
7) STAY HYDRATED
8) STRETCH AND FOAM ROLL OFTEN
If your recovery is slipping, it's most likely due to not doing one (or more) of the things above. Make sure you pin point these 8 things and keep them in mind in order to keep your recovery from training at its best. -
TAG SOMEONE WHO NEEDS TO IMPROVE THEIR RECOVERY TIME!
What do you do when you lack motivation?? Whenever I feel this way I like to hit up those intense, hardcore gyms where the music bumps and the steel plates clang! 💪🏻 Gets me back in the zone!
THE PUMP by @apfau
If you enjoy my content, make sure to follow me, @tips.4health for daily fitness content 😁.
One of the best feelings in the gym is getting a pump and feeling massive. One of the worst feelings is when that pump goes away and you go back to feeling small 😭. But what exactly is the pump? And does it actually play a role in building muscle?
The pump occurs from fluid accumulating in the muscle. The fluid comes from blood plasma and is known as edema. The pump is also known as “transient hypertrophy” because it’s temporary. That’s why you’ll return back to “normal” size shortly after your workouts.
You’ll often see people advise to “chase the pump.” This essentially means doing whatever you can to get as much of a pump in the muscle as possible. While this “feels” like it’s working because you literally see results and feel huge during the workout, it has a minimal impact on muscle growth. Instead, you should be focusing on progressive overload which is the key component when it comes to gaining strength and size.
Now, that doesn’t mean a pump is useless or that you should avoid getting a pump. It just means that the pump should not be your primary indicator of an effective workout. You will and still should get a pump while focusing on progressive overload. If you don’t get a pump in the muscle you’re supposed to be working, there’s a good chance your form is off and you’re not working the muscle properly. You will also notice that you will get less of a pump in lower rep ranges than higher ones. Swipe left for a cool graphic from @fitnesslovrs6 showing how a muscle actually grows.
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
Asiaa painosta ja lihaksista
Kävin tänään innbody mittauksessa samassa paikassa kun syyskuussa 2016
Mikä oli muuttunut? Tänään painoa on 7kg enemmän kun silloin mutta vyötärön ympärys on 2cm pienempi. Rasvaprosentti on 1.4% suurempi tänään kun silloisen dietin jälkeen mutta lihasmassaa on enemmän. 2016 oli lihasmassa kehonpainosta 33,2% kun tänään oli 35.8% eli osa painon noususta selittyy lihaksen lisääntyneellä määrällä.
Bmi kertoo että minulla on lievää liikalihavuutta 😊
Tässä myös todiste että ei voi naturellina saada mielettömiä lihasmääriä lyhyessä ajassa vaikka kuinka treenaa kuinka kovaa. Laskin että itselleni on 4 vuoden aikana tullut 4.7kg lihasta mikä on omasta mielestä hyvä suoritus. Tämä tekee vuositasolla 1.175kg