Eat These 16 Muscle Building Foods For Best Results

Ready to build some serious muscle? You’d better be ready to eat like it.

All the squats and bench presses in the universe won’t get you very far unless you’re consuming muscle-building material—and that means lean, rich, complete protein.
Prioritize these 16 protein-rich foods, and you’ll make sure your body has everything it needs to capitalize on all your hard work in the gym.

#1. Whole Wheat Bread

Is bread helpful? Yes, they are. Whole wheat bread is packed with nutrients and vitamins. They also have quite high-calorie content which will help you in gaining mass. Most of all you have many options in bread. Consider the one that has the highest nutrient content.

#2. Butter

Butter is mostly known for its high-calorie content. It is a great choice if you wish to bulk up. It helps in elevating testosterone level. Peanut butter contains a large amount of protein. If you are working out on a regular basis you will not get obese even though you consume large chunks of these muscle building foods or best supplements.

#3. Cheese

You will find a variety of options when you will go for cheese. The fermentation process makes it a good source of vitamins. The best among the variety is cottage cheese. In addition to being a good source of protein, it has high-calorie content.

#4. Red Meat

Red meat contains vitamin B3 and good cholesterol. They help a lot in gaining fat, therefore they are considered an important component of bodybuilding. Apart from helping in gaining muscle, it is also a good source of zinc and iron.

#5. Whole Fat Milk

Whole fat milk is important if you are planning to build those muscles. It is a source of a lot of calories, vitamins, and minerals. It will help you in growing and staying healthy. You can also mix supplements with it to double its power.

#6. Avocado

Avocado super fruit contains fat and is a good support for bulking up. It is a good source of antioxidants and vitamins which improve your overall health apart from providing a lot of calories. Fruits are considered the best muscle building foods.

#7. Chocolate

Chocolate lovers will not face any problem in bulking up. They are full of antioxidants and calories. A small bar of chocolate contains many calories which will help you in bulking up.

#8. Dried Fruits

Dried fruits are high-calorie food. Adding them to your meal will increase the nutrition value of your food. Nuts should be consumed in limited quantity because of high-fat content in them. They also act as antioxidant and help in detoxifying the body. They make your immunity system strong and reduce stress.

#9. Potato

Potatoes are probably preferred for their calorie and carbohydrate content. They do not contain fat or cholesterol. Carbohydrates are known because of their energy source. The micronutrients present in potato help one in improving their capacity of gaining muscle.

#10. Salmon

Fish is highly recommended for people who are aiming to bulk up. Salmon is full of healthy fats. It also takes care of your health.

#11. Whole Eggs

Whole eggs are rich in calories and proteins too. They are an important part of healthy workout meals. Eggs are a source of healthy fat and consuming them in a proper quantity will help you in getting the desired shape. Get the benefits out of these muscle gain foods by consuming them in any way you like.

#12. Shrimps

Shrimps have high protein content. They are packed with vitamins and minerals. Shrimps are low in calories. They will help you in bulking up and certainly protect you from many diseases as well. It contains amino acids and Omega-3.

#13. Fruit Juice

Fruits are an important source of vitamins and minerals. They might not be high in calories but they will help your body in a flourishing and be functioning properly. Adopt them as an important part of your diet.

#14. Healthy Oil

Oils such as olive oil or coconut oil are quite good for your body as they contain the perfect amount of calories that one would require to bulk up. Prepare your food by using these healthy oils and you will not have to eat too much for bulking up.

#15. Rice

Rice is a popular grain which will help you in bulking up. It contains amino acids and proteins. Include them in your food directly or indirectly to get the best out of them.

Try out these muscle building foods and gain mass within no time. Pair them up with a proper workout routine. Consume them in healthy quantity. Stay fit stay healthy.


#16. Eggs

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

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A Full Body Workout You Can Do At Home

Not everyone can afford 30+ minutes to work out or hit the gym 3-5 times per week…

Are you short on time but want to increase your fitness level?

Or do you just find it difficult to create a workout habit due to a busy schedule?

A 10-minute full-body workout is a good way to do something good for yourself and experience health benefits at the same time.

Benefits of the 10-Minute Ultimate Workout:

    Improves cardiorespiratory fitness
    Activates all major muscle groups
    Elevates your heart rate and helps burn more calories
    Boosts brain function 

1. Burpees – 30 Seconds

Burpess is a great way to start this 10-minute workout. 30 seconds of this exercise will make you realize what you have signed up for. This exercise is a total fat buster and will help you shed those extra kilos.

2. Squat Jumps – 30 Seconds

Now that your body is warmed up, squat jumps will pump all the blood into your legs. You need to make sure you’re following a complete range of motion in this exercise. Try going as deep as you can during the squats.


3. High Knees – 1 Minute

In this exercise, you mimic running while standing at a fixed point. Raise your knees as high as you can and try staying on your toes throughout the exercise. Keep your core tight and maintain a steady pace.

4. Push-Ups – 30 Seconds

We will be focusing on building upper body strength in this workout. If you have a problem performing 30-seconds of push-ups, feel free to perform assisted push-ups with your knees on the floor. You can also take a couple second rest to recover during the set.

5. Jumping Jacks – 1 Minute

Jumping jacks are incredibly efficient at burning calories and improving your agility. Performing this exercise for a minute will be a test for your cardiovascular system. You will know where you stand by the end of this one minute.

6. Squats – 30 Seconds

This is a high-intensity workout, you aren’t allowed to rest or slow down during your working sets. Squats are a compound movement which can help gain overall strength and muscles in your lower body.

7. Plank – 1 Minute

Planks are an indispensable exercise if you want a strong core. Most people make the mistake of hanging their crotch low or forming a bridge with their butt while performing this exercise. Your body should be in a straight line throughout this exercise.

8. Rest – 30 Seconds

You will appreciate this rest time more than ever before. Use this time to have water or lie down. Make sure you don’t slack and use some extra time. Get back to your workout when the clock hits 30 seconds.

9. Mountain Climbers – 30 Seconds

Mountain climbers will work your core and abs. This exercise is great if you want to build a shredded midriff. Maintain the same intensity throughout the exercise. Don’t stop before the time is over.

10. Shoulder Presses – 1 Minute

You don’t need weights for this exercise. Stand straight and mimic performing dumbbell shoulder presses. No weight shoulder presses might sound like a joke, but wait until you perform this exercise. Your shoulders will be on fire once you’re done.

11. Crunches – 1 Minute

Crunches are a staple in most cardio intensive workouts. Place your feet flat on the ground and your upper body should be perpendicular to the floor at the top of the movement. Exhale and squeeze your abs at the top of the movement to make the most of this exercise.

12. Lunges – 1 Minute

Perform bodyweight lunges for 30 seconds on each leg. This exercise will get your heart rate soaring and will help develop muscle definition and clarity in your legs. Your wheels will be filled with lactic acid at the end of this exercise.

13. Plank Pile Jumps – 1 Minute

This is the last exercise in your high-intensity workout. You should use everything you have left in the tank for this exercise. Start in a planking position, bend and jump your knees into your hands landing in a crouch on your toes. Return to the starting position and repeat.

Can you perform this workout without taking additional rest time?

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Ditch Dumbbell Rows - Do This Instead

The one arm row is a mainstay in back training. You support your one side by placing your hand on an object in front of you then with the other arm, you row the dumbbell to your abdomen.

It's a great exercise, working the latissimus dorsi (lats), erector spinae (erectors), rhomboids, lower traps, and requires a lot of stabilization from the rotator cuff. Overall this probably seems like a great, unbeatable and complete compound movement, right?

While this is a great exercise and has been instrumental in building many big backs, it could be so much more.

I want to make it harder, or as we call in the performance training circle, a progression. For example, a progression of a goblet squat is a squat. Basically, it is more advanced and more stuff (muscles) is involved. So how can we make this already awesome move better?

Balance: By incorporating balance, the working muscles are engaged even further and all of those little assistance muscles are also activated, because falling sucks.

Awkward object: A dumbbell is easy to hold. It’s short. It’s the equivalent to carrying a chair on your own versus carrying a couch. You have to work harder to move the couch or you can do what I do, hire movers.

To nip the balance issue in the bud, let’s remove all support. Get that hand off the bench, elbow off the knee, and get that core activated. Stick that hand out freely and let it hang.

Let it fly.

Instead of being balanced, your body is forced to activate, bringing all of those muscles into play – the big ones mentioned above even moreso and all those little ones. It also engages the core much more than a stupid crunch or sit-up ever will – so you can have those sexy abs. Heck, even your glutes are engaged, so add a sexy butt to that order.

As far as being awkward, like moving in to kiss a girl on the first date and she leans in sideways for the hug, we swap out the dumbbell for a barbell. Your hand in the middle will feel like being 6 years old again on a teeter-totter, except much more uncomfortable (although the teeter-totter does help with a huge quad pump). Grab it, balance it and pull it.

Benefits of the Unsupported One-Arm Barbell Row

1. Abs! You can do all the ab exercises in the world and it still won’t do what this does.
2. Functionality: You have to balance. Whether an athlete or a person just trying to stay in shape, this movement will transfer into your life.
3. Complete development: This doesn’t just hit one area of the back, it hits your ENTIRE body, from glutes to arms! 
4. It’s different: It’s easy to get stuck in a rut. Try this out to spice things up a bit!

When to Perform the Unsupported One-Arm Row

You can either do this at the beginning of the workout to hit everything or at the end as a burnout to tie your back workout together. Essentially, there isn’t a bad time to do these!

Time to ROW!

You see how to do it, you have reasons why you should do it, so next back day add this bad boy in! You will thank me later!

source : www.tigerfitness.com

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Best 5 Bodyweight Exercises to Build a Ripped Chest

If you’re looking to make your pecs pop, you probably think you need a barbell or, at least, some heavy dumbbells. But that’s just not the case. There are plenty of great moves you can do without any equipment at all—and some that can be done using your own bodyweight and a TRX or band. While these exercises are great for attacking your chest—the pectorals major and minor—they’ll also help get your deltoids, triceps, abs, and more muscles in on the action.

In other words, the following moves will help you get that chest you’ll want to show off on the beach this summer—and carve the rest of your body. Combine them for the ultimate chest day bodyweight workout. Or, sprinkle a few in to your total-body routine.

#1 Parallel Bar Dips

Parallel bar dips are a bad-ass exercise and will fill up your pecs with blood and lactic acid. We prefer the parallel bar dips over the bench dips as your lower body weight adds resistance in the bar dips whereas the bench dips take it off.

While performing the parallel bar dips make sure you bend forward a little as it will put more tension on your pectoral muscles and will eliminate the recruitment of the triceps. Maintaining a full range of motion in the bodyweight exercises is critical for the development of the muscles.

#2 Barbell Rollout Flyes

Barbell rollout flyes aren’t for the faint-hearted. The rollout flyes are for the advanced lifters and include the use of a couple of barbells and weight plates. Don’t worry, you won’t have to lift any of it.

Get into the push-up position and place a barbell at each side, so one end of the barbells are next to your feet and the other is next to your shoulders. Grab the barbells at the start of the grip area and push them apart so your chest is almost touching the floor. Pull the barbells to the starting position where they should be under your shoulders and squeeze your pecs.

#3 Push-Ups (Different Variations)

There are enough pushup variations that you can try a new one in every workout for months. Pushups are one of the basic functional exercises and are one of the first exercises people learn to perform.

You can perform the incline pushups if you want to train your upper pecs, decline pushups for the lower chest, normal pushups for the middle and overall chest mass. Advance forms include superman pushups, clap pushups, one-hand pushups etc.


#4 Resistance Bands or TRX Flyes/Presses

TRX and resistance band flyes and presses are isolation exercises which can target the pecs from specific angles. Resistance bands are incredibly portable and can be taken along in a backpack or a suitcase while you’re traveling.

You can decrease the resistance on the bands by holding them close to the bottom or add resistance by grabbing the bands farther away from the ends. Tie the bands to a straight pole or hang them from a bar near the ceiling if you don’t have an access to a gym.

#5 Medicine ball pushup

Place a medicine ball on the floor and get into pushup position, gripping the ball with hands and fingers pointing down. Lower your chest to the ball and push up. Rest 45 seconds after each set. Starting with your left arm, maintain the plank position as you touch your left arm to your right knee.

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4 Best Week Bicep Muscle Building Program

Tired of your biceps looking like bumps in the road instead of mountain peaks?

You are not alone and believe it or not, we all have body parts and specific muscle groups we want to improve. However, complaining about a lagging body part doesn't solve the problem. If you REALLY want to transform a weakness into a strength, you need a smart strategy that effectively targets the muscles you want to improve.

If this sounds like you then look no further because you have stumbled upon the perfect 4 Week Program to start building BIGGER BICEPS IMMEDIATELY.

The best way to conquer this program is to incorporate these routines into your current workout split so be sure to download the workout calendar above. This way you know when to perform each of the EIGHT ROUTINES.

I suggest building the perfect split by organizing specific exercises to do on certain days in accordance with the 1 month calendar.

For example, each routine in the biceps training program needs at least 2 days of recovery between them. That is why they are listed on MONDAY and THURSDAY in the calendar.

An example of what a weekly split would look like is this.

WEEK 1 - PULL DAY -LARGE TO SMALL MUSCLES

EXERCISES	SETS	REPS	TEMPO	REST
Bent Over Rows	3 - 4	6 - 8	3.2.2	2 min
Pull Ups	3 - 4	6 - 8	3.2.2	2 min
Elbows in Wide Grip Curls	3	6 - 8	3.2.2	2 min
Wide Grip Shrugs	3 - 4	6 - 8	3.2.2	2 min
Stiff Leg Dead Lifts	3 - 4	6 - 8	3.2.2	2 min

WEEK 2 - PUSH DAY - LARGE TO SMALL MUSCLES

EXERCISES	SETS	REPS	TEMPO	REST
Incline Barbell Press	3 - 4	6 - 8	3.2.2	2 min
Standing Dumbell Shoulder Press	3 - 4	6 - 8	3.2.2	2 min
Close Grip Bench Press	3	6 - 8	3.2.2	2 min
Seated Calve Raises	3 - 4	6 - 8	3.2.2	2 min
1 Leg Box Squats	3 - 4	6 - 8	3.2.2	2 min

WEEK 3 - SMALL TO LARGE MUSCLES

EXERCISES	SETS	REPS	TEMPO	REST
Close Grip Bicep Curls	3 - 4	4 - 8	3.2.2	2 min
Chin Ups	3 - 4	4 - 8	3.2.2	2 min
Bent Over Overhand Barbell Rows	3	4 - 8	3.2.2	2 min
Seated DB Shrugs	3 - 4	4 - 8	3.2.2	2 min
Dead Lifts	3 - 4	4 - 8	3.2.2	2 min

WEEK 4 - SMALL TO LARGE MUSCLES

EXERCISES	SETS	REPS	TEMPO	REST
Dips	3 - 4	4 - 8	3.2.2	2 min
Seated Dumbell Shoulder Press	3 - 4	4 - 8	3.2.2	2 min
Flat Barbell Chest Press	3	4 - 8	3.2.2	2 min
Standing Calve Raises	3 - 4	4 - 8	3.2.2	2 min
Barbell Squats	3 - 4	4 - 8	3.2.2	2 min

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The Best Full-Body Barbell Workout

A great full-body workout that builds strength and burns fat doesn’t have to be complicated. Our barbells for men and women are all you need for a great workout that can be done with limited time and space.

FLOOR PRESS

This exercise targets your chest. I would strongly suggest finding a power cage but if you can’t do that, getting a squat rack with modifiable safety arms or J-hooks set just a little bit under the barbell when your arms are locked out.

The correct way to do this exercise is to lie supine under the barbell, which should now be right over your eyes, like you were about to do a bench press. You will need to spread your legs and lay them flat on the ground to get them fully disassociated from the rest of the effort that your body is providing to complete this exercise. This will put the pressure on your upper body instead. I would suggest doing this exercise with the exact same grip you take when you do bench presses. Your forearms should be perpendicular to the ground when your elbows reach their lowest point.
To start, take the bar from the rack and lock it into position right above your sternum. Bring it closer to your chest slowly until your elbows meet the floor. After that, just push it into its locked position again and start another rep. Pair this exercise with one-arm barbell flyes as well as barbell pullovers from the floor. If you want to do it best, keep it slow. You definitely don’t want to overstress your elbows by jolting them so keep in mind that the range of motion available is very short.


BACK SQUATS

1. Place the barbell supported on the top of your back/traps. You may want to use a barbell pad to protect your shoulders and back. Keep chest lifted and eyes straight ahead. Stand with feet about shoulder distance apart, keeping knees aligned with toes.
2. Tighten your core to brace the movement. Make sure core stays tight through the entire movement to protect lower back. Begin lowering toward the floor by bending at the knees and pressing butt back behind you, as if you were going to sit on a chair. But make sure to keep torso straight and tall as possible.
3. Go as low as you comfortably can, keeping your weight in your heels, then press back up, contracting glutes and standing tall.

ONE-ARM BARBELL ROWS

This exercise targets your back. To perform it, place the light end of the bar on something solid and put the weight on the other end of the bar. Then, move into position looking away from the corner while holding a staggered stance over the bar. Note that your forward leg shouldn’t be on your main side. If you’re a rightie, put your left leg forward and vice versa. Grab the heavy side of the bar so that your thumb is just below the plates. Also, to make sure you don’t experience too much stress on your lower back area, you can use your elbow as a support – lay your passive forearm down on your knee or a bench, and use it to keep yourself more stable.

You want to do this exercise with a flat back, with your active lateral muscle contracted so that the heavy end of the bar moves in the direction of your shoulder, while at the same time the elbow raises as high as possible. When the time comes to put it down, do it slowly and with full control of the weight. Make sure that you reach a full lockout of your muscles and stretch them entirely when you’re lowering the barbell.
I would suggest using pull-ups and bent-over barbell rows to combine with this exercise. For maximum effect, do some very heavy cheat reps at the end of the set.


STRICT PRESS

Hold the barbell in the rack position. Flex your wrists, stack your wrists over your elbows and elbows over your hips. Press the barbell up engaging your lats as you press all the way overhead. Pull the barbell back down slow and controlled using your lats as your base. Try not to flare your ribs or overextend your back at the top of the rep.

CLOSE-GRIP BARBELL CURL

This exercise targets your biceps. To begin, take a barbell with a supinated grip (which means your palms should be up) anywhere from six to twelve inches in width. Don’t put your hands any closer because your wrists will have too much stress on them and you might strain them. Put the barbell on your thighs and stretch out your pecs. You should have your chest out and your shoulders kept back.

To perform this move, keep your elbows locked in place by your sides with your upper arms static as well. Flex your biceps and raise the bar towards your shoulders. If you want to keep your active muscles under constant stress, stop with the movement when you reach a 45 degree angle with your upper arms. I would suggest pairing this exercise up with some wide-grip barbell curls and close-grip chin-ups. If this grip is too much for your wrists, get an EZ-bar. It will be better for your joints.

FLOOR SKULLCRUSHER

This exercise targets your triceps. To perform it, load a barbell with the appropriate weight and get on the floor, on your back, with the barbell just inches away from your dome. Raise up your arms, with your elbows pointing upwards and grab the barbell with an overhand grip, which means your palms should face upwards as well. Take the grip at shoulder width or a little less wide. If your wrists hurt or if you feel any discomfort in them while practicing this grip, get a cambered bar.

When performing this move, you will need to start from a dead stop with both of your forearms vertical. Flex your triceps and extend your elbows, which will in turn help you with lifting the weight into a locked-out position right above your shoulders. When you get to the peak contraction, squeeze your triceps as hard as you can and return to the first position. However, don’t let the bar descend towards your skull (hence the name), instead, track back just a little bit with your upper arms so that the bar will stop just above the top of your head before you do another rep. Your elbows need to be in tight so that your triceps will be fully stressed throughout the exercise.
I would suggest doing this exercise with some weighted bench dips and close-grip push-ups. If your elbows hurt when you do it, get a thicker bar or some Fat Gripz and you’ll be fine.

BARBELL ROLLOUT

This exercise targets the abs. If you haven’t done rollouts before, get on your knees and put a loaded barbell on the floor in front of you. However, don’t get ready to lift – you only need two small plates on the barbell so it will roll. Extra padding on your knees will definitely help, so put a pad on the floor. Your grip should be at shoulder-width and pronated, but your arms should be locked out as well. Your knees should be right below your hips and the bar should be right below your elbows.

To execute this movement, keep a slightly rounded back and your head down so that you’re looking at the floor the entire time. Roll the bar very slowly away from you and you will feel your muscles as they are starting to activate. You will need to keep the tension in your abdominal muscles and make sure that the eccentric motion that your arms and thighs perform is done simultaneously. When you’re completely outstretched, you will almost be lying on your stomach on the floor, but all of your weight will still be on your hands and knees. If you can, keep this position for a second or two and then flex your core which will roll back the barbell into your previous position.
I would suggest pairing this exercise with floor crunches and suitcase deadlifts. If you’re having trouble doing this while kneeling, focus doing low-rep sets of negatives, which will let you walk your hands back for each rep.

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Push Up Workout | 7 Push-Up Exercise Variations For Chest Growth

It’s hard not to think of push-ups when we think of training with your own body weight. And for good reason. The push-up is one of the most effective bodyweight exercises. It not only works your chest, but also your triceps and your deltoids. Plus, it strengthens your entire core. And to a certain extent, it even works your glutes, quads and small stabilizing muscles in your upper back.

Exercise #1: Regular Push Ups


We all know what these are! You should perform regular push ups as a warm up to the full workout. Begin by getting into a prone position, with your arms planted on the floor shoulder width apart. Slowly lower yourself towards to ground, pause, and push back up.

Since these will be mainly a warm up exercise, you should keep the reps high, though try not to tire out your chest immediately.

Recommended reps: 12-20 reps for 3-4 sets

Exercise #2: Wide Grip Push Ups


Similar to regular push ups, but you will be placing your hands wider apart than shoulder width. Doing so eliminates a lot of your tricep and shoulder involvement from the exercise, focussing more on working your chest.

Tip: If you find these are too easy and really want to give yourself a challenge, you can try crucifix push ups. Here you place your arms about as wide as they will go, with a slight bend to allow the pushing movement. They will take practice to perform and are very difficult to do, so don’t give up if you struggle at first!

Recommended reps: 8-12 reps for 3-4 sets

Exercise #3: Clapping Push Ups

These will really work your explosive strength and muscle endurance. You begin with the same starting position as a regular push up, and the same initial movement. When you start to push up, you should do so explosively, such that your torso lifts up more than normal. In doing so, you should quickly clap your hands together underneath your chest and then replace them back down in the regular position, continuing the movement and repeating.

Try to keep the movement controlled when you are performing clapping push ups; it can be very easy to let your form slide.

Recommended reps: 8-12 for 3-4 sets

Exercise #4: Narrow Grip Push Ups


Again, these are very similar to regular push ups. However, this time you will place your hands closer together, just a few inches apart. In doing so you are putting more emphasis on your triceps. Remember, try to keep your elbows at your sides as you perform these, and refrain from letting them flare out in order to prevent injury.

Tip: If you want to make this exercise one bit tougher, then you can perform diamond push ups. Get into a push up position, but place your hands together, with your thumbs and index fingers touching to form a diamond/triangle shape. Perform these slowly and try not to flare out your elbows too much.

Recommended reps: 8-12 for 3-4 sets

Exercise #5: Incline Push Ups


These are similar to decline push ups, however here you will use an elevated platform to place your hands on when performing the push up movement.

Doing so will place a slight emphasis on your lower chest this time, adding to the overall chest workout.

Recommended reps: 12-20 for 3-4 sets

Exercise #6: Decline Push Ups

For these, you will need a step, box or other elevated platform. To begin, get into a regular push up position, but place your feet on the elevated platform. Slowly lower yourself to the floor, push up and repeat.

These will place a slight emphasis on your upper chest, allowing you to get a full all around chest workout.

Recommended reps: 12-20 for 3-4 sets

Finisher


To finish off this workout, you should add in one finisher exercise. A good way to do this is to choose from one of the 6 which you have already completed, preferably the one you struggled the most on.

Here, you should perform the exercise for as many reps as you possibly can, then rest for 30 seconds and do so again, for as many reps as you can. You should aim to complete 3-4 reps of the exercise.

An alternative option is to complete one set of each exercise for as many reps as possible with a 30 second rest in between.
 
Exercise #7: Stagger Plyo Push-up

Switch the position of your hands after every push-up. If this movement is too explosive or challenging for you. Simply switch your hands without the “jump” until you’re able to work your way up. 

Recommended reps: 12-20 for 3-4 sets

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How to Eat and Train for an Ectomorph Body Type Get Big?

Do you look more like a marathon runner than a swimmer? Would you describe yourself as long and lean, willowy or wiry? Is it difficult for you to put on muscle mass? If you said, "yes" to any of these questions, then you most likely have an ectomorph body type.

Physical Characteristics

Models who grace the covers and pages of most fashion magazine tend to have an ectomorph body type. In addition to being tall, they have a thin build, long limbs, small joints and thin bones. Many are flat chested and don't have much junk in the trunk. Although they appear skinny, they can actually have higher body fat than one might expect. Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types. In the fitness world, we would refer to them as “hard gainers.” Famous female ectomorphs include Kate Moss, Natalie Portman, Taylor Swift, Kate Middleton and Cameron Diaz. Famous male ectomorphs include Matthew McConaughey, Bradley Cooper and Toby McGuire.

Diet and Metabolism

Ectomorphs have a fast metabolism, which is both a blessing and a curse. A high metabolism makes is easy to get lean, and it can seem as if they can eat whatever they want and not gain weight. However, with age, their metabolisms will slow down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat.

The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.

Workout Nutrition

What you do before and after you work out can help you stay energized during and after your workout.

Try to eat something small or have a protein shake about 30 to 60 minutes before you train — the nutrients will help you make it through your routine. Be sure to drink water and stay hydrated before and during your workout.

Once you’re done exercising, try to get a post-workout meal in within 60 minutes of finishing your workout. Now is the time to load up on carbs and pick a nice protein such as chicken breast or fish. Add a serving or three of some brown rice and you have a great post-workout meal.

Keep Cardio to a Minimum

When it comes to building muscle, ectomorphs are at a disadvantage. While ectomorphs can achieve a lean, shredded physique, it will take a lot of consistent training and nutrition to achieve it.

Become a consistent machine with a well-developed training program will.

Keep your cardio to a minimum. Every time you step on a cardio machine, you’re essentially burning up muscles. But cardio is important.

For general cardiovascular requirements, try to aerobically exercise three times a week for 30 minutes. Use cardio to keep your heart healthy.

Lift Heavy and Lift Often

If you want to lift heavy, build muscle, and get big… you’re going to have to lift a lot of weight and eat even more food.

For an ectomorph to build muscle, you’re going to have to follow a sound routine that focuses on sets of eight to 12 reps. You’ll want to perform these exercises with perfect form and push yourself to lift more.

As for food, try to add in an extra 500 calories per day coming from protein and healthy carbohydrate sources. The extra calories won’t make you fat, but you need those calories to build muscle.

Try This Ectomorph Three Day Workout Routine

This is just a sample workout, so feel free to modify it as you need to. The main idea is to utilize a lot of heavy compound lifts and finish with isolation moves.


Day 1 - Chest & Triceps

• Barbell Bench Press - 4 sets of 12 reps
• Incline Dumbbell Bench Press - 3 sets of 15 reps
• Dumbbell Overhand Extensions - 3 sets of 10 reps
• Chest Dips - 3 sets of 12 reps
• Chest Press Machine - 2 sets of 15 reps
• Dip Machine - 2 sets of 15 reps

Day 2 - Back & Biceps

• Deadlifts - 5 sets of 8 reps
• Lat Pull Downs - 4 sets of 12 reps
• 1 Arm Bent-Over Dumbbell Rows - 4 sets of 12 reps
• Preacher Curls - 4 sets of 10 reps
• Alternating Curls - 3 sets of 12 reps
• Seated Rows - 2 sets of 15 reps

Day 3 - Legs & Shoulders

• Squats - 4 sets of 12 reps
• Leg Press - 3 sets of 15 reps
• Seated Calf Raises - 3 sets of 12 reps
• Military Press - 4 sets of 10 reps
• Bent-Over Lateral Raises - 3 sets of 15 reps
• Face Pulls - 3 sets of 15 reps

Day 4 - Out of Gym

Pick a day you are out of the gym to spend some time moving around, stretching, and foam rolling. Keep tabs on your body and how you feel so you know what to do next week.
You will get plenty of cardio if you do a simple 15-minute warmup and a 15-minute cooldown after your workout.

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What Does Weight Training Do For Your Body?

Let's clear something up: Weight training is not the same as body building. Weight training is about improving muscle strength and muscle tone. For men, who have naturally higher levels of testosterone, it usually does mean an increase in muscle size, called hypertrophy. On the other hand, women tend to increase the tone without significantly increasing the muscle size. Typically, muscle conditioning uses dumbbells and barbells (called free weights) and various types of weight machines (usually referred to by brand names such as Cybex and Nautilus).

Benefits of muscle training:

Numerous people who work out or are new to the wellness world feel muscle training is something that only more experienced athletes take part in. This cannot possibly be more off-base. There are such a large number of physical, fitness, and mental advantages, so it is better to not kick muscle training out of your exercise plan.

Some of these benefits include:

• Muscle training does not just fortify muscles, it makes your bones way stronger than they are. Weight training expands bone thickness, which diminishes the danger of cracks and damaging bones and fractures. Weight training can also increase the spinal bone thickness to make a solid and sound spine.
• As muscle training makes your bones stronger, it simultaneously lessens the danger of osteoporosis.
• It keeps your joints from damaging by enhancing muscle quality and tone.
• Muscle training is very effective for the elderly as it enables them to stay autonomous as they age by keeping up adaptability and parity.
• Weight training is extremely helpful if you want to manage your weight and increase your muscle-to-fat proportion. As you lift the 6 weight plates for home use, your body gains a lot of muscle and consumes more kilojoules when not even moving,
• Muscle training may help diminish or avert intellectual decrease in the elderly.
• The more you train, the more your stamina will be. And as you grow older, you won’t get worn out as effectively.
• Muscle training can help avoid or control perpetual conditions, for example, diabetes, coronary illness, joint inflammation, back torment, depression, and stoutness.
• It can help you manage and relieve pain.
• Muscle training can enhance the balance, mobility, and posture of your body.
• There is a diminished danger of damage and injury to your body when you partake in muscle training.

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9 Trap Exercises You Should Start Performing

Your traps are muscles that add an instant air of dominance, power, and masculinity to your physique. And when it comes to building them, there are three key factors you need to implement.

“First, it’s important to target your trap muscles from a variety of movements that include loaded carries, shrugs, Olympic lifting variations, upper back exercises, and overhead movements,” says Joel Seedman, Ph.D., strength and performance specialist and owner of Advanced Human Performance in Atlanta, Georgia.

“Second, you need to incorporate proper posture, spinal alignment, and scapular positioning on all exercises to activate your targeted muscles efficiently,” he says. “And finally, it’s critical to include the key mechanisms for inducing maximal hypertrophy, such as overload and mechanical tension, constant/continuous tension, metabolic stress, and stretch-induced micro trauma.”

Don’t worry. It sounds more traumatic than it really is.

The following exercises employ all of these components.

To maximize the growth of your upper back, you’ll want each of your trap workouts to include one Olympic lift variation, deadlift variation, shrug variation, overhead movement, row, pullup or pulldown, and loaded carry. For the best results this type of workout should be performed twice per week with at least 3 days of rest between workouts, incorporating different movements on each of the days, Seedman says. To avoid overtraining limit each workout to no more than 9 different exercises. 


#1 - Deadlifts

I don’t have massive traps, but for someone who hasn’t been in a gym consistently for a while, I still have decent traps.

Heavy deadlifts train your entire body, but your posterior chain and back really get worked.

If they aren’t already, adding deadlifts into your current routine will start upping your gains and building a great strength base.

Try performing deadlifts with a wider grip — this will create more tension on your upper back and traps.

When you are using a lighter weight, you could add in a shrug every rep for that extra bit of contraction.

#2 - Dumbbell Farmer’s Walks

Loaded carries are a great way to improve core strength, improve your grip strength, and will force your traps to grow.

Grab a couple of dumbbells and walk for 50-100 yards, or as far as you have room for. The amount of carries you can perform makes this a potent mass builder for traps.

This exercise is actually best for strengthening the muscles around your spine, so there are more benefits than just huge traps.

Want to up your core training? Carry just one dumbbell for an uneven load. An uneven load will force your core to keep your body erect. As we walk, our stabilizer muscles work and get stronger.

Keep a tall posture and walk with a fluid motion. It will feel different than a regular walking pace, but with some practice, you can get it.

#3 - Power Shrug

How to do it: Begin with the same partial hinge position described for the hang cleans and hang snatches above: Assume a tall standing position with the bar in your hands, hinged at the hips so the barbell is just above your knees. From here, extend your hips forward, and flex your feet as if you were going to jump; then shrug your shoulders forcefully by really engaging your trap muscles.

Why it’s effective: “The power shrug is an explosive exercise that involves powerful hip drive followed immediately by an aggressive shrug at the top of the movement,” Seedman says. “This move is exceptional for targeting the fast-twitch fibers of your upper back and traps since the high power output forces you to activate so many of them.”

#4 - Barbell Shrugs

Barbell shrugs are an obvious choice for building big traps.

Load the bar up and perform quality reps. Simply loading the bar as heavy as you can lift and attempting to shrug won’t cut it — you will need a full range of motion and quality contractions.

Play with tempo and pause reps to get a good squeeze. If you’ve got it in you, pause the contraction for one second every rep.

#5 - Dumbbell Farmer’s Walk

How to do it: Choose a total load that’s equivalent or greater than your body weight. Hold a dumbbell in either hand, and walk quickly yet smoothly with them for 50-100 yards.

Why they’re effective: “If you’ve ever watched the world’s strongest man events you’ve probably noticed that every competitor has enormous traps,” Seedman says. That’s because of the sheer number of farmer’s walks and loaded carries they perform. “Besides being a highly functional movement, the farmers walk is one of, if not, the single most potent mass builders for the traps, upper back, shoulders and neck. It’s actually an excellent exercise for strengthening the muscles along your spine, safeguarding against injury or strengthening your back after a pre-existing one.


#6 - Face Pulls

I personally love face pulls.

#7 - Rack Pulls

Rack pulls are basically a deadlift with the bar higher than on the floor.

Get into a power rack and set the catches around your knee level. This is going to be where the weight will start.

Since there is a shorter range of motion, you’ll be able to safely lift a little bit more weight than you can on a deadlift. This can help overload your traps and push you to the next level.

#8 -Hex Bar Deadlift

How to do it: Stand with your feet hip-width apart. Bend your hips back to lower your hands and grip the bar’s handles in the middle. Your lower back should be flat. Inhale and engage your abs. Stick your chest out and look in front of you, not at the ground. Drive your heels into the floor as you begin lifting the bar. Stand up, squeezing your glutes as you lock out your hips.

Why it’s effective: “If you’re looking for an all-in-one move that crushes your entire body while inducing hypertrophy in your traps and upper back, the hex bar deadlift is it,” Seedman says. It’s also safer than a typical deadlift. Rather than having the barbell loaded in front of your body, which puts you at a greater risk of hurting your lower back and spine, the hex bar fits around your body, placing the load to the sides of your torso. Better yet, this lets you lift heavier loads, complete broader rep ranges, and create high levels of tension and stretch throughout your upper back and traps. 

#9 - Push Press

How to do it: To perform this movement effectively you’ll either start by cleaning the weight to your upper chest and shoulders, or you can unrack the barbell from a power rack, Seedman says. From there, move into a partial squat by slightly dipping at the knees, then forcefully driving the weight overhead in one swift motion. Once you lock the weight out overhead, pause in the top position for several seconds to gain complete control of the weight. 

Why it’s effective: “The barbell push press is one of the single most effective strength and mass builders for the entire upper body,” Seedman says. “It also does wonders for crushing your traps—particularly at the top of the movement as you drive the weight overhead.”

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