What Build Muscle 2018 Videos

Complete what build muscle guide updated for 2018. No outdated bro science BS. You can skip looking around and build REAL muscle with our online course. Pennies compared to a personal trainer and a lot more flexibile.

Not only does it make you look trimmer and shapelier, but building muscle also helps you burn calories — even after your workout is done. Indeed, for someone with back or joint pain, just picking up a weight might seem daunting. Your workout should consist of 8 to 12 repetitions each of 8 to 10 different exercises working all the major muscle groups — chest, back, shoulders, arms, abdominals, and legs. For example, if you work the biceps, back and legs one day, work the triceps, chest and shoulders the next time you train, Siebers says. That’s when it’s especially important to work with a fitness trainer.


what build muscle


How Long Will It Take Me To Build Muscle?

The ideal weight should be 10% less than the maximum exercise intensity. The next day youll focus on the back, biceps and the back of your shoulders. All you really need is your own body. 8 grams of protein per kilogram of body weight, you definitely need to ingest more protein. 2 grams of protein per kilogram of body weight. Carbohydrates and fats provide the necessary energy for muscle to work, while protein leads to building muscle. 2 grams of protein for every kilogram of body weight.

Simply put: If you aren’t lean, you won’t see muscle definition. Most would rather err on the smaller side and have good muscle definition than work on getting huge. This preference leaves men questioning which approach is best: building muscle mass first and then working on becoming lean, or vice versa. To see results youll need to pick the right type of training cycle. You’ll be lucky to gain a pound a month and if this is the case, youre going to be on one long muscle-gaining cycle. Everyone has a limit as to how much muscle they can physiologically build in a month’s time (for most men this is around one to three pounds with the rate slowing the larger you get), so if you want to max that out, you need to eat enough.

What Build Muscle

Often people mistake building muscle mass with burning body fat. While the body fat percentage measures the amount of fat your body holds. This leads to an increase of your basal metabolic rate (BMR), which helps in losing weight. This is why it’s important to include protein in your adjusted eating schedule. In general: eat healthy, varied, eat often and avoid junk food. Your are gaining muscle mass and losing fat.

And yet that slowed progress doesnt have to be the no progress experienced by many. You can build muscle in many ways, but some approaches will work better than others and make a big different in the long run. Two people can be on the exact same program and experience different results. Use rules one and two to help build the best muscle building workout for your body, but remember were always learning and improving our understanding of what works best. Paul had tried for years to gain muscle with different muscle building workouts without success. That example is one very important reason why you might want to shift your focus to how youre lifting weights. Some people might see incredible progress with only lifting heavy weights, whereas others might see it with moderate weight for more reps. Because some exercises are best for gaining strength, while others are ideal for tension, or creating the pump, youll want to include diversity in your training plans.

Not only does it make you look trimmer and shapelier, but building muscle also helps you burn calories — even after your workout is done. Indeed, for someone with back or joint pain, just picking up a weight might seem daunting. Then there’s the issue of proper form: Without it, you could do more harm than good trying to build strength. Your workout should consist of 8 to 12 repetitions each of 8 to 10 different exercises working all the major muscle groups — chest, back, shoulders, arms, abdominals, and legs. For example, if you work the biceps, back and legs one day, work the triceps, chest and shoulders the next time you train, Siebers says. That’s when it’s especially important to work with a fitness trainer. People need that day-to-day hand-holding.

alright guys in this video we’re going to cover the nutrition portion of the truck of the strength training program now nutrition is one of the most critical elements to any training program but it’s also the thing that is easiest to screw up most people will tell you oh I followed the training program to a key but I really wasn’t so clear up nutrition so I didn’t follow that but I still got Eastern resorts well don’t get decent results get amazing results and that’s simply by following their nutrition foot but I’m going to break that down for you I’ve got my nine tump nutrition rules that help you gain more strength in muscle mass then I’m going to give you a macro blueprint to teach you how to get in another 15 carbs fat calories in your day and last I’m going to teach you how to optimize your nutrition around the most critical time window of the day that’s before and after you train and show you how to manipulate that based on what time of day you actually train let’s take a look at my 9 nutrition rules for building more muscle strength rule number one is to eat plenty of protein protein builds muscle and strength guys my recommendation of 1.5 grams per pound of body weight is ideal for maximizing gains and strength muscle mass my second rule is to eat frequently around every two to three hours you need to be consuming a high protein meal to maximize your gains and strength and muscle mass rule number three is to eat ample fat that is critical for your gains and muscle mass strength I recommend getting point 5 grams per pound of body my fourth rule is to manipulate carbs I recommend starting somewhere around 1. 5 to 2 grams per pound of body weight and then manipulating that based on whether you need to gain more mass adding carbs or lose more body of dropping covers I’ll cover that in more detail later on in this video rule number 5 is to consider your calorie intake now if you follow my macronutrient breakdown your calories will fall in place but calorie wise you want to be consuming enough if you really want to maximize your strengthening this is we’re adding more carbs is going to come in handy more carbs means more calories this will be discussed in more detail later on in this video rule number 6 is to use a protein powder blend you want to maximize your gains in strength and muscle mass and the only way to do that is to make sure you’re consuming a protein powder that not only provides way but also casein and ideally egg protein my rule number seven is to make sure you consume fast digesting carbs after every workout it’s the only way to properly recover and drive more of that carnitine and creatine into your muscle cells that’s going to help with strength gains and maximize your gains of muscle mass rule number eight is to always consume before and after every workout branched chain amino acids beta alanine betaine and creative these four nutrients are the most critical to consume around your workouts as they’re going to lead to the best recovery and that’s going to enhance your results now I realize that that’s a long laundry list of supplements to buy and consume but don’t worry you can get them all in one product and that’s pre gym the nice thing about pre gym is you know precisely what you’re getting every one of those ingredients is in there with the proper dose and it’s all listed on the label because it’s a non proprietary pre workout and last but not least is my rule number nine and that’s the final works best for you look I’m giving you all the information that you need to really maximize your results on this program but you might have a different schedule you might be allergic to milk proteins you might need to make adjustments to this program don’t overthink it use my advice as your foundation but then manipulate it to make it work best for your schedule in your body all right now I realize that a lot of information on nutrition but don’t worry I have the full details on my nine nutrition rules including the science that supports it in the article below now let’s pull up my shortcut the strength macro blueprint now as far as strength gains go all three macronutrients are critical but the ranked in the following order protein is first followed by fat then carbohydrates protein is by far the most critical macronutrient you need to be consuming 1. 5 grams of protein per pound of body weight that’s going to maximize your gains and strength and muscle mass next you want to focus on your fat intake that is absolutely critical to your gains you need to be getting point 5 grams of fat per pound of body weight now let’s discuss carbohydrates now you should start this diet somewhere around 1. 5 to 2 grams of carbs per pound of body weight it’s a good starting point to base how many carbohydrates you need based on the results that you’re getting from the program if you need to build more mass and strength simply add more carbs to that starting point if you tend to be a little carb sensitive you don’t want to avoid fat gain then you can do the opposite and actually lower your carbs as you go through the program as well the choice is yours based on the results that you’re getting and the results that you want to see all right now that you have an understanding of the macronutrient breakdown let me pull up the pre and post workout nutrient timing protocol now as far as nutrient timing goes there’s no more critical time of day than what you consume before and after you train it makes all the difference on the workout that you get and the results you get from that workout now my pre workout nutrition protocol is broken down into two phases you’re going to be consuming nutrients around 30 to 45 minutes before you train and then you’re going to be consuming different nutrients around 10 to 15 minutes before your trip now in that thirty to forty five minute window before you workout you want to be getting nutrients that are going to maximize your energy levels your pride your focus and your strength during the workout these come in the form of branched chain amino acids creatine beta alanine betaine tyrosine caffeine alpha GPC huperzine an acetyl cysteine taurine and bio pairing which is going to enhance the uptake of all those nutrients for max results now the second phase which is closer to the workout anywhere from 10 to 15 minutes you’re going to be focusing on getting your protein shake and a slow digesting carb preferably a fruit like apples and I also have you taking your vitamins three now there’s a reason for this vitamin D is absolutely critical for muscle mass and strength gains timing really isn’t critical would work out it’s just that this is when you’re going to be consuming your protein blend which also has calcium calcium uptake and utilization is enhanced by vitamin d3 so take your d3 with your protein shake now one question I get about the protein before workouts is why not whole foods like a chicken breast or eggs or a steak versus a protein blend protein shake it comes down really to timing and protein source the protein source that I recommend getting before every workout is whey casein and head those are the three most anabolic proteins that you can consume so stick with a protein blend like my project now when the workouts over you want to consume a protein shake fast digesting carbs and your post workout nutrients a. s. a.
p I’m a firm believer in getting in your nutrients after you workout as soon as possible to maximize recovery maximize your results and strength and muscle mass gains do you want to be shooting for somewhere around forty to fifty grams of protein total after the workouts over the source is going to be the blend again that I talked about why is a blend so important after your workout it comes down to recovery and results when you consume a protein blend that has whey casein which is slow digesting your way is super fast you’re piecing super slow what happens is the way boosts your protein synthesis immediately after the workout but the casein maintains that protein synthesis for longer now this is the time you also want to be consuming certain nutrients this is going to come in the form of creatine branched chain amino acids betaine beta alanine glutamine carnitine taurine and bio pairing to enhance the uptake of all those nutrients now you don’t have to buy all these 9 ingredients separately because I provide them all in post chip each and greenie is listed clearly on the label in the proper dose right there it’s a non proprietary post workout blend and last but not least you want to consume around 30 grams of fast digesting carbs like dextrose so when the fastest sugars you can consume why is speed so important as far as carbohydrate and then workout is over it all has to do with recovery and insulin when you consume fast digesting carbs like dextrose it spikes in four modes now insulin is a hormone that goes to the muscle cells and helps to drive more creative and more carnitine as well as other amino acids into the muscle cell you get better recovery plus you burned up a lot of glycogen during the workout you need to replenish that muscle glycogen and that muscle glycogen gets replenished in the form of glucose and that’s basically what dextrose is it’s glucose blood sugar that’s what your body needs to recover that’s what’s going to enhance your strength gains and you’re dating SMS now because nutrient timing results is so critical to the results that you can expect to get for my shortcut the strength program I’ve designed for nutrient protocols based on when you train whether you train the morning could you train at lunchtime whether you train after work or school but before dinner or whether you’re training night after noon and you can find those for sample nutrition programs and the article below this video now I just want to make a note on the differences between when you train for those who train in the morning and also for those who train later at night the biggest question I get from those who train in the morning is do I have breakfast and then go to the gym and the answer is no you don’t have breakfast you actually wake up and start with your pre workout nutrient timing protocol then you go to the gym follow with your post workout retreat IMing protocol then you follow with practice about an hour after that the rest of the day looks pretty much the same as the other protocols now for those who train at night the number one question I get is if I’m taking a protein shake before bed what if I train right before I go to bed do I have to have a post workout protein shake and then a pre bed protein shake and the answer is it depends depends on how close to when you go to bed you train if you go to bed within two hours of training then you really don’t need an extra protein shake before you go to bed your post workout shake will be ample however if you go to bed three hours or more after you train then you definitely want to add another protein shake now in rest days you obviously won’t be following that very formal pre workout post workout nutrient timing protocol however you want to keep your nutrient levels of at least created betaine beta alanine high in the muscle cells if you skip too many days without taking them it’ll take longer to see the results and since you’ve only got six weeks for this program you really want to maximize your results early on so take either the pre workout or the post workout at least once on your non training days now I know nutrition is a complex subject and I’ve covered a lot here but don’t worry all the details are in the article below this video and that includes those sample diet plans that I included for those who trainees in the morning lunchtime late in the afternoon or at night now that’s all the nutrition info that you need for my shortcut the strength program but obviously you need to be familiar with the training program so if you haven’t watched my training protocol video I suggest you head there now and don’t forget now once you test your one rep max to update that on your body spaced account and also consider putting those numbers out there on your social media that way when you retest everyone will know what your numbers are and it’ll help you stick with the program and maximize your results now don’t worry this isn’t the end of the shortcut to strength videos I’ll be coming to you each week with a new video during all six weeks of the program alright guys the rest is up to you I look forward to seeing your results so now it’s time to get up and get it you..


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