- Muscle Building for Men (GUARANTEED GAINS!) | ATHLEAN-X
- Training Tips
- Building Muscle 101 – From Skinny to Fit
Muscle Building for Men (GUARANTEED GAINS!) | ATHLEAN-X
Without it, you can kiss goodbye any chance of being a muscle-bound Adonis. But, what does "technique" mean exactly? You might think to have "technique" means just having proper posture and form during your workout. However, there is more to it than just that. As you stumble into the gym, you'll notice the intense bodybuilders and heavy lifters improve their technique using chains and bands.
Chains offer an added element of stability, not to mention, it looks badass. It's crazy how much greatness some rubber can offer. Before you eyeroll about the idea and give up reading, let's consider the positive effects of resistance bands. It's easy to overlook resistance bands as a possible solution for quickly increasing your gains during each workout. Being resistance bands are typically a forerunner fitness item used in most beginner-level workout videos and programs.
However, resistance bands can be an addition to your daily workout in the gym that pushes you to a more advanced level of training. Thankfully, with the rise in social media, more people are realizing this as they see pros using bands in various ways. HOWEVER, attaching resistance bands to a machine or barbell can add as much as pounds of resistance to it, which can and will increase the intensity of your workout. Compared to lugging around chains, resistance bands give you something light that packs a huge punch in your workout.
Most people use fitness bands and chains to help intensify any exercise that promotes an ascending strength curve. But, what does this mean to you if you're not overflowing with bulking knowledge? Essentially, you can breakdown exercises into three specific strength curves: ascending, bell-shaped and descending.
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- Muscle Building 101 for Men (GUARANTEED GAINS!).
Each one differs based on the point of stress put on the muscles during each rep. Transitioning from weighted-only workouts to weight-and-resistance band workouts takes some practice for beginners. It might seem customary to continue lifting the same amount of weights when you first start with the resistance bands. However, this leads to a very dangerous practice of hurting and straining yourself, causing irreparable damage to your muscles and bones.
So you should go down in weight when adding resistance bands to the bar. They add resistance to your workout and help remove the ease of full extension during your ascending strength curve workouts. So, if you are a beginner, it's recommended to start with the resistance bands with no weights first. Intermediate lifters can use a lesser weight than they normally use when adding bands to their lifts. Practice with the resistance bands to get a better feel for them first. After you do one set, determine how much tension the bands added and the amount of weight you can handle during each set.
Start off with a low weight first, then slowly build your way up until you reach an ideal weight class that works for you. Keep in mind that your resistance bands need to be balanced equally on both sides. If the band adds more tension on one side, it will cause an uneven workout. This is the old technique Arnold used quite often. Superset chest with back , triceps with biceps , and quadriceps with hamstrings. For example; perform a set of bench presses and then without rest move over to pullups for a set.
Alternate like this until you have completed all of your sets. You will not only save time but you will have a skin-tearing pump! Reap the benefit of this intense technique by utilizing safe, but effective negative training. Have your partner help you up with a weight you cannot normally do for many reps then lower the weight slowly to resist the negative motion. Make sure to use a spotter, but if none is available use unilateral movements such as one-arm preacher curls, one-legged leg press and machine shoulder presses.
This technique is great for the "big lifts" such as bench presses all angles , leg presses, shoulder presses, and arm curls. Load a bar with a little more weight than you can handle for your normal rep range. Perform a set of 2 to 4 reps then rack the weight for 5 to 15 seconds.
Perform 2 to 4 more reps and rack it again. Once more and you are done. One or two series like this is all you need for a particular movement. A smith machine can be your best friend at times like this. It is fine to use forced reps on the last couple of reps of your last set, but try not to attempt them on every single set for countless reps.
Lift a weight you can handle with good form then after you have met failure have your partner help a little with one or two more reps. A compound superset is when two sets are done back to back with different movements but for the same body part. This is a brutal way to "wake up" more muscle fibers to get it to react. The last thing you want to do is run into the overtraining state.
Use them once per week and one at a time. Drink plenty of water while you train. We lose an enormous amount of fluid during training and it must be replaced if building a better physique is our goal. Some days you may feel like you drag in the gym. Try to get your whole workout in say an hour. This will prevent you from too much lag time and more productivity while training.
If you find yourself using every technique in the book, scale back and do straight sets of compound lifts keeping it simple for a few weeks. Sometimes what everyone needs is a little well-deserved rest away from the gym to help recharge our "batteries. You've heard it before; take in around one gram of protein per pound of bodyweight.
This is essential if your plan is to build instead of maintain muscle mass. Make sure your proteins are from lean sources such as lean beef , lean ground meats , turkey , fish such as salmon and tilapia, chicken breasts , protein powders , egg whites with a few yolks , skim milk and fat-free or low-fat cottage cheese. Stick with complex carbs such as oatmeal , wheat bread , brown and wild rice , sweet potatoes , wheat pasta , and quinoa.
This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts. Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds , avocado , natural peanut butter and oil dressings.
Fruits and vegetables provide a myriad of benefits including a great source of fiber , phytochemicals, vitamins , minerals and natural sugars. For vegetables go for dark leafy greens such as spinach , broccoli , peas , and green beans and for fruits go with bananas , apples , cherries , blueberries and grapefruit. Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.
We keep on talking about what to do. Well, here is something NOT to do: overeat. Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that's it! Eating beyond your needs will result in fat gain. This may sound contrary to the last principle but you need to eat a little more than what you maintain your current bodyweight with in order to gain muscle.
Here is the main point: you only need around to additional calories to start gaining quality weight, not a buffet! The same holds true for the opposite. A to calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue. Make sure to get in some quality protein as soon as you rise in the morning.
Something like some egg whites with one yolk will do the trick. Eggs are easy to digest and are an excellent source of amino acids.
Research has shown that starting your day with a protein food will steady blood sugar and rev the metabolism for the entire day! Return to the start. This uses the same moves as Workout 1 but with different protocols — low sets and high reps to focus on increasing muscle mass. Sets 3 Reps 12 Tempo Rest 60sec.
Sets 3 Reps 12 Tempo Rest 20sec.
Building Muscle 101 – From Skinny to Fit
Sets 3 Reps 15 Tempo Rest 20sec. Sets 3 Reps 20 Tempo Rest 60sec. Stand tall with a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Stand tall in front of a barbell resting on safety bars at knee height.
Using a double overhand grip, bend down and deadlift the bar up, squeezing your shoulder blades together at the top. Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top.
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Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start. Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start. The Ultimate Chest Workout. Follow this four-week chest-focused training plan to build serious size and strength — fast.
The Best Upper-Body Workout. Pack on lean size across your torso in just 16 workouts over the next four weeks with this laser-focused muscle-building programme. The Ultimate Arms Workout Plan. Add size and strength to your biceps and triceps while also building a bigger and stronger chest with this four-week workout plan. Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs. The Minute Push-Up Challenge.
Want to fill out your T-shirt? With this home workout, all you need is a floor to do press-ups on. Supersize your chest, back, arms and shoulders while stripping away belly fat with this six-move upper-body blast. Put this six-move weights workout to the test to build a bigger, stronger and wider chest to transform your torso. Add width to your upper body while stripping away fat from your middle to build a big, strong and lean athletic physique.