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Monday, May 13, 2019

Doing Cardio While Building Muscle

If you asked me a few years ago what I thought about doing cardio when muscle building, I’d have quoted the following:

‘Never run when you can walk. Never walk when you can stand. Never stand when you can sit. Never sit when you can lay down. Never lay down when you can sleep’.




While I still agree with this to an extent, the quote is better off reserved to only those who can effortlessly stay lean year round and struggle to gain any weight.

So without further adieu, here’s the real deal on doing cardio while trying to gain size and strength…

If you are a beginner who also happens to be a ripped ectomorph who has to fight for every ounce he gains (e.g. a classic hardgainer), I suggest that you lay off cardio almost entirely for at least 8-12 weeks.

Get your training and diet down and pack on some size.


In that time you should be able to gain at least 15lbs of muscle if not 20+.

After you have done that you can add in some cardio.

I would start with three weekly sessions of twenty minutes of moderate intensity cardio; no intervals.

Use a bike to limit the amount of eccentric stress or pounding on the joints.

And remember there are actually things known as real bikes that go outside, not just stationary bikes that people park themselves on to watch Oprah.

Although, if you choose that route, get one with a well padded seat that will not lead to the death of your sex life.

If you are beyond the beginner level you should always be doing some kind of cardio on a regular basis, be it intervals, moderate intensity steady state, or low intensity, long duration steady state.

Again, don’t limit yourself to machines indoors; get outside and drag a sled, run sprints, jump rope or play a sport.

That’s a lot more fun anyway.

I think everyone should be doing something like this at least three days per week for at least 30 minutes.

It’s healthy and prevents a host of health problems, not to mention that it keeps you in shape and looking good.

Contrary to what many people believe, cardio can actually be of great benefit to those looking to get bigger and stronger.

Not only does it improve the cardiovascular system and thus improve the quality of your weight training workouts but it allows you to eat more muscle building calories while staying lean.

To pack on 20-30 pounds of muscle you have to eat an inordinate amount of food.

Doing some cardio will help ensure that you don’t get fat from all the excessive eating.

The bottom line is that everyone but absolute beginners should be doing some kind of cardio type activity at least three times per week for thirty minutes.

This will not inhibit size or strength gains in the least but may actually enhance them.

You should vary your activities and intensities as much as possible.

You can do cardio immediately after you train, although I prefer to do it on non weight training days or later in the day after training because I am usually too spent after lifting to give it my all on the cardio.

Doing it on off days is usually a better option anyway because it serves as an active recovery activity and also gets you burning some calories on those days.
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Friday, May 10, 2019

Sample Meal Plans

The following meal plans are based on calorie levels and food group recommendations published by
the USDA.Note that the meal plans listed below are written for
men who are at a healthy weight and participate in physical activity for 30 - 60 minutes. If you are physically
active for less than 30 minutes per day, a lower calorie meal plan may be needed to maintain your
current weight. If you participate in more than 60 minutes of physical activity per day, you may need
to follow a higher calorie meal plan to maintain your current weight. 






Maximum Fat Burning / Lean Sparing Diets
 
Sample Maximum Fat Burning/Lean Sparing Diet-Male

Meal #1



  • 5 oz. lean beef or Turkey
  • 6 egg whites, 2 yolks (if you prefer not to bother with the eggs you may substitute 1 scoop MRP and 1 whole egg blended in 6 to 8 oz water)
  • 1/2 grapefruit
Meal #2
  • 2 scoops MRP, 12 to 18 oz. water (optional you may add 3 to 4 strawberries. I like the frozen ones that you get in a bag) 
Meal #3


  • 8 ounces chicken (weighed prior to cooking)
  • 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 2 TBS Newman�s Vinegar and Oil dressing.
  • Or 6 oz. can tuna or 5 oz. Chicken, 3 egg whites, 1 whole egg 1 tomato 
Meal #4
  • 2 to 3 scoops MRP, 12 to 18 oz. water

Meal #5
  • 8 ounces lean meat (chicken, turkey, fish, lean beef, etc.)
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)

Monday and Thursday: Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 1 TBS butter 

Sample Maximum Fat Burning / Lean Sparing Diet - Female 

Meal #1
  • 4 oz. turkey breast 3 egg whites, 1 yolk (if you prefer not to bother with the eggs you may substitute 1 scoop MRP blended in 6 8 oz water)
  • 1/2 grapefruit (grapefruit is best but you may substitute 4 strawberries)

Meal #2
  • 1 to 2 scoops MRP, 6 to 12 oz. water (optional: add 3 to 4 strawberries, I like the frozen ones that you get in a bag)

Meal #3 

  • 5 ounces chicken (weighed prior to cooking)
  • 2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 1 Tbs. Newman�s Vinegar and Oil dressing
  • Or 6 oz. can tuna, 2 egg whites, and 1 tomato (you may substitute � cup vegetables for tomato) 
Meal #4
  • 1 to 2 scoops MRP, 6 to 12 oz. water 
Meal #5
  • 5 oz. lean meat (chicken breast, turkey breast) or 6 oz. Cod Fish
  • 1 cup vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini) 

Monday and Thursday: Eat in place of your 5th meal at the end of the day: 1/2 cup oatmeal or 2/3 cup cooked rice, 6 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 2 tsp. butter 


Lean Gain/Fat Burning Diets

Moderate carbohydrate and fat diets. A ratio of 50% protein, 20% carbohydrate and 30% fat works very well.
Goal: Controlled fat loss while increasing lean body mass.

Sample Lean Gain / Fat Burning Diet - Male

Meal #1 



  • I whole egg + 5 egg whites
  • 5 oz. 93% lean beef
  • 1/2 cup oatmeal before cooking
  • I TBS Flax Oil 
(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)
2 scoops MRP, 3 TBS heavy whipping cream, 18 oz water and 1/3 cup quick oats
Meal #2
  • 2 Scoops MRP, 4 to 6 TBS whipping cream (2 oz.), and 12 to 18 oz. water

Meal #3

  • 8 oz. chicken (before cooking)
  • 6 oz. sweet potato or 1/2 cup cooked brown rice
  • 1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
  • Or 6 oz chicken or beef, 1 cup cottage cheese, � cup pineapple (fresh or packed in its own juice)

Meal #4

  • 2 Scoops MRP, 2 to 3 TBS whipping cream, and 12 to 18 oz. water

Meal #5
  • 8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
  • 1 TBS Flax Oil

Meal #6
  • 2 whole eggs + 4 egg whites, 4 oz. 93% lean beef, 1 cup vegetables
  • Or: 8 oz. chicken breast, 1 apple
  • Or: any of the MRP recipes for Anabolic Lean Mass Gain

Sample Lean Gain / Fat Burning Diet - Female
 
Meal #1

  • 1 whole egg + 3 egg whites
  • 3 oz. 93% lean beef
  • 1/2 cup oatmeal before cooking

(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)
2 scoops MRP, 1 TBS heavy whipping cream, 12 oz. water and 1/4 cup quick oats
Meal #2
  • 1 to 2 scoops MRP, 1 to 3 TBS heavy whipping cream and 12 oz. water
  • Or 1 cup cottage cheese, 1/3 cup pineapple (fresh or packed in its own juice)

Meal #3

  • 5 oz. chicken (before cooking)
  • 4 oz. sweet potato or 1/2 cup cooked brown rice
  • 1 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing or 6 oz chicken or turkey breast
  • 1 apple or peach

Meal #4
  • 1 to 2 scoops MRP, 1 to 3 TBS heavy whipping cream and 12 oz. water
  • Or any of the MRP recipes for anabolic lean mass

Meal #5
  • 6 oz. 93% lean beef, chicken, turkey, fish or sirloin steak
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
  • 2 tsp. Flax Oil 
Lean Gain / Off Season �Growth� Diets

Moderate to high carbohydrate 40% to 50% and lower fat diets.
Goal: Maximize lean gains while minimizing fat gain.

Sample Lean Gain / Off Season Diet - Male

Meal # 1  



  • 10 egg whites
  • 1 cup oatmeal or 2 servings grits
  • 3 rice cakes

Meal # 2
  • 2 scoops MRP, 16 oz. water

Meal # 3
  • 6 ounces lean meat
  • 10 oz potato
  • 1 cup vegetables

Meal # 4
 

  • 2 scoops MRP, 16 oz. water

Meal # 5
  • 6 oz. lean meat
  • 1 cup cooked rice
  • 1 cup vegetables

Meal #6
  • 10 egg whites
  • 1 cup oatmeal or 2 servings grits
  • Or 2 scoops MRP, 16 oz. water

Sample Lean Gain / Off Season Diet - Female
 
Meal #1 

  • 6 egg whites
  • 2 serving cream of rice or grits

Meal #2
  • 1 to 1� scoops MRP, 12 oz. water

Meal #3
  • 4 oz. lean meat
  • 3/4 cup rice or beans
  • 1 cup vegetables

Meal #4


  • 1 to 1� scoop MRP, 12 oz. water

Meal #5
  • 4 oz. lean meat
  • 3/4 cup rice or beans

Meal #6
  • 6 egg whites
  • 1 cup vegetables
  • Or 1 scoop MRP in 8 oz. water

Bulk Up...High Calorie Weight Gainer

Goal: Increase lean muscle tissue and overall weight for the hard gainer.

Sample Weight Gain Diet - Male  



Meal #1
  • 2 whole eggs + 4 egg whites
  • 6 oz. lean beef
  • 1 cup oatmeal before cooking
  • 1 TBS Flax Oil

Meal #2
  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 frozen strawberries or 1/2 banana)

Meal #3
  • 8 oz. chicken (before cooking) or other meat
  • 8 oz. sweet potato or 1 cup rice
  • 2 cups vegetables

Meal #4

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 to 6 frozen strawberries or 1/2 banana)

Meal #5
  • 10 oz. sirloin steak (lean) or other meat
  • 8 oz. sweet potato or small baked potato
  • 2 cups vegetables

Meal #6

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 frozen strawberries or 1/2 banana) or 2 whole eggs + 4 egg whites

Or:
  • 6 oz. lean beef
  • 1 cup oatmeal before cooking
 
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Wednesday, May 8, 2019

Get the Most Out of your Bench

The Bench Press is often at the top of many people’s list when working out. People often associate it with being strong, and that makes a whole lot of sense. Because to lift a lot of weight on the bench … you have to be pretty strong! The bare bar alone, before weight plates are added, weighs 45 pounds. With that being said, one of the most common questions associated with physical fitness is “how much do you bench?” If you love to bench, and would like to lift more than you already can … consider taking us up on these suggestions. They’re sure to get your big numbers up!



Increase grip strength: The harder you squeeze the bar during your press, the more muscles you will use. To increase your grip strength, do various grip exercises holding dumbbells which dangle towards the ground, this will force you  a person to use your grip keep them up.

Increase tricep strength: Triceps are just as important as your pectorals when bench pressing. The triceps function to extend the arms which helps push at the top of one’s bench-press. In other words, the triceps are vital in ensuring you’ll finish each and every rep. Doing tricep isolation exercises, such as the tricep extension, will enhance your bench for sure.

Increase bicep strength: Sure, you’re triceps are responsible for pushing the bar up, but the biceps make sure you can lower the bar back towards your chest in a controlled manner. No, you don’t want all of that weight crashing down on you. Doing isolated bicep exercises, like the bicep curl, are of equal importance. All of these muscle groups make for a a lot, or a little power, depending on your attention to them.

Work on full body timing and coordination: By driving your feet into the floor while driving your arms up through the bar you are using your full body. At the bottom of the rep people often “explode” from the bottom giving them that extra power to finish the rep. This dramatically increases a person’s bench-press. With practice, working your body together will help to increase your bench.

Set attainable goals: Give yourself something reasonable to work towards. Obviously, if your bench max is 155, then your goal should not be to bench 300 in the next three months. Set small goals and work your way up when you achieve each challenge.

Be mentally prepared: Being prepared in your head is just as important as the rest of your body. Get their mind right and ready to focus before benching.

After putting these suggestions to use, one should see a dramatic increase in their bench over time. Coupled with proper diet and training, the sky is the limit.
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Monday, May 6, 2019

A Stronger Grip for a Stronger Body

In this day and age, we all know (or should know) how important it is to maintain a healthy level of physical fitness in order to live a good quality life, maintain our cardiovascular system, and keep our bodies strong in order to thrive into our later years. For many of us, this means getting into the gym in order to do resistance training — one of the best forms of exercise that is available to us. For those looking to get back into the gym in order to maximize your health, strength, and vigor, one thing to take into consideration that is often forgotten or completely ignored is grip strength. “Grip strength? What does that have to do with anything?” you might ask. It may not make sense to you right off the bat to take time to train the hands and lower arms while at the gym. I know when I first learned about it, it seemed like a complete waste of time to spend valuable training time on less than 5% of your body, but the truth of the matter is having a strong grip pays many dividends both in your training and elsewhere.
Incorporate these moves in to your current program; you’ll be surprised how much impact a stronger grip can have on your body.




Throw Away the Wrist Straps – Straps are quick fix until you build your grip strength, not a permanent solution.

Fat Grips – Use thick barbells or clip on fat grips for rows, deadlifts, and curls. The extra size on the bar will force your forearms to work overtime.

Farmer Walks – Grab the heaviest dumbbells you can hold and walk until you drop them.

Just Squeeze – Focus on gripping as hard as you can on every exercise. The maximal effort expended will condition you to handle heavier loads.
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Saturday, May 4, 2019

Simple Arm Workout To Turn "Pistol Arms" Into Cannons

So I was going several times a week to the gym with a good friend of mine.

We’d spot each other when needed, but mostly did our own separate workouts. He focused on building his arms. At the time, all I cared was working on my bench game.




But after about a year, his arms grew like weeds. I know him well, and knew he wasn’t juicing… so naturally, I got curious and asked him what he did. He told me to jump in and try his workout with him… it was simple, but MAN!

I’ve never gotten as good of a pump on any other arm workout. So here’s the exact workout. You can add this into your regular routine once a week to add size to your arms.

The workout starts off with a giant set:

Supinating DB Bicep Curls x 10 reps

Tricep Pressdowns x 10 reps

Overhead Rope Extensions x 10 reps

Tricep Pressdowns x 10 reps

Repeat the giant set above 4 sets. No rest in between exercises. Only take 20-30 seconds MAX rest in between each giant set.

Next up, soon as you catch your breathe, jump right into this superset below…

DB Hammer Curls x 10 reps

Cambered Bar Curls x 10 reps

Repeat the superset above for 4 sets as well. No rest in between exercises. Only take 20-30 seconds MAX rest in between each superset.

Then finally, catch your breathe again, and finish off with…

Close Grip Bench Presses x 30 reps

This one is only for 2 sets. Again, only take 20-30 seconds tops rest in between each set.

This workout is simple, but it’s a killer! And it should only take 20-30 minutes tops to complete. 


source  : https://warriorwithin.co
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Friday, May 3, 2019

A Best Muscle Building Program for Huge Legs

If you have been around the Iron Game for a while, there is one name that comes instantly to mind when people discuss leg training. That name is Tom Platz. �The Golden Eagle� is widely regarded as having the most massively muscular legs in the history of bodybuilding. His thighs measured a whopping 35 inches and were shredded to the bone. Tom�s muscle building program that created those unforgettable wheels revolved around one exercise and one exercise only; the barbell squat. If you want to add some serious mass to your legs you had better familiarize yourself with this exercise in a hurry. 



The #1 Exercise to Build Massive Legs

Tom’s muscle building program that created those unforgettable wheels revolved around one exercise and one exercise only; the barbell squat.

If you want to add some serious mass to your legs you had better familiarize yourself with this exercise in a hurry.

Since the quads typically have a very wide variance of muscle fiber types you can use a great range of reps in your quest to build pillar sized legs.

Often times, Tom and other lifters with notoriously huge legs, would go as high as fifty reps per set on squats.

When I was young and painfully skinny, high rep squats were one of the most effective discoveries I ever made and helped me and my brother pack on size faster than anything we had ever tried to date.

The old 20 rep squat programs from the golden era of the Iron Game made a massive man of many a skinny boy.

For over 15 years I have used high rep squats with hundreds of clients, and without fail they have always gained enormous amounts of size and strength; not to mention several inches of raw mass on their thighs.

Although high rep squatting leads to massive and rapid gains, I usually recommend starting with a few heavy sets in the 4-8 range first.

Sometimes I even add in a set of 10-15 after the heavy sets, and finally finish with one all out set of 20 (and sometimes 30-50).

When you use this rep scheme you ensure that you hit all fiber types and stimulate the greatest amount of muscle growth possible.

Another note that needs to be added here is that high rep squats shouldn’t be done until you have mastered squat technique with several months of low rep training.

You need to build the strength, coordination, endurance and stability needed to safely complete picture perfect low rep sets of squats first before you can move on to the high rep sets

Beginners should squat three times per week, intermediates twice and advanced lifters should probably only squat once every 5-10 days, depending on a variety of factors and how much running and other extra curricular activities you participate in

When putting together your muscle building program, be sure that squats are the focus of your lower body training; if not the only thing you do.

Once you have mastered “the king of all exercises” you can then begin to think about adding in stuff like lunges, step ups and glute ham raises.

Until then, and until you have gained significant size and strength from a steady diet of squats, I expect you to be spending a lot of time in the power rack.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building.
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Wednesday, May 1, 2019

Top 6 tips to get ripped

Fed up of spending hours in the gym, working hard and not getting the results you want? Then follow these simple tips and workouts and transform your self into an absolute beast. We all want that summer body, and we all want to be the one the other lads envy in the gym. Getting a lean, defined six-pack is actually one of the most difficult things to achieve when you don't know what you're doing. But fear not if you follow these 6 simple steps and get yourself shredded all year round.




Cut Out Alcohol

Yeah, you’ve probably heard this one before. “But alcohol is a social norm,” right? No, the truth is you do not need poison to have a good time. You can sip on a water with lime and still enjoy the company you’re with and enjoy a nice evening. Alcohol is loaded with empty calories and sugar. Generally speaking, the consumption of alcohol usually leads to snacking and since your body is already working on breaking down those calories, the food you eat will turn straight into fat. If you want a tight and toned tummy, you cannot realistically lose any weight in that area if you’re drinking, even if it only happens a few times a month. Cut it out altogether!

Diet

There is just no doubt about it. Diet is predominately responsible for fat loss. Unthinking personal trainers all around the world may say different. However what diet works for us may not work for you so it’s vital you find a diet that fits. I’m not saying you have to become a tupperware w**ker and set an alarm clock to remind you to eat some grilled chicken every 2 hours but do some research (5 best diets). We find just cutting your calorie intake works wonders and you can still eat whatever you want. But just keep in mind cutting your calorie intake won’t just do it you need to exercise as well. Whilst cutting you need to continue exercising to maintain your muscle mass. To grow muscle, you will need to be on a “Bulk”. See our articles on Bulking and Cutting for more information.

H.I.I.T.

High Intensity Interval Training is one of the best cardio methods because not only is it much more exciting than running on a treadmill for 45 minutes at a time but it burns fat at a much quicker rate. Three times a week I walk on the step mill for 30 minutes and then two times a week I will perform HIIT on the treadmill for 20 minutes. This is where you alternate between sprinting and walking for a minute each. You’re heart rate will by flying and the fat will be melting!

Have a cheat day

When training and cutting calories we tend to speed up our metabolisms. But if you keep the same eating and training methods up for too long the body will adjust and our metabolisms will adjust and return to normal. That’s why the great cheat day works! Trick your body into thinking your calorie intake has gone up, your body will start working harder to burn the extra calories away and thus speeding your metabolism up again. Its also very good for your mental health as dieting can be very hard and can make you feel stressed, tired and generally very low.

Protein Intake

Your daily protein intake is essential to your gains. Not only does protein make you stronger it also adds to muscle size. Picking the right protein is hard, not everything you try will agree with you. Myself, I like to take protein shakes and make my own protein rich snack bars. But again, we don't all like the same stuff. Another good source of protein is meat and fish. Tinned tuna contains a similar amount of protein to a shake or chicken breast, but without the need to cook. Fitness scientists say you should consume 1g of protein per pound of body weight but be careful because if you don't get your protein intake right and consume too much your body will turn it into sugars (a process called gluconeogenesis).

Carb Cycle

This is the final step that can turn a B body into an A plus. It’s definitely not the only way to get a toned stomach but it can make a big difference if you reach a plateau in your fat loss journey. Carb cycling is where you alternate between low carb days and high carb days. Heavy lifting days, such as leg days, would be where you consume more carbs than light lifting days or rest days. These carbs are healthy carbs of course, such as brown rice, sweet potatoes, quinoa, oats and whole grains. The change in carb intake shocks your body and keeps your metabolism kickin’! It’s a great strategy to lose body fat while still being able to fuel your body properly and maintain energy levels.
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