For me, sometimes it’s more important to perform well in training and know that I am improving rather than scoring in a game. It’s doing the hard work, day in, day out. If you’ve ever lifted weights before, I’m sure you’ve come across repetition ranges, such as 6-12 reps.
In a well-structured training program, these ranges won’t be assigned at random. In fact, by selecting an appropriate range for each exercise, you can make your workouts more effective to achieve your fitness goals. This article will focus on how to choose the best rep range to maximise muscle growth, but you’ll pick up on some fundamental concepts to improve strength and endurance, too. Now that I’ve got your attention, let’s make some brain gains.
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Biology is the most powerful technology ever created. DNA is software, protein are hardware, cells are factories. Everyone knows protein is important for muscle growth.
But why? How much do you need? How often should you eat it? And is it true that we can only digest and absorb 30 gr of protein at a time? This article is going to answer all of these questions and more, using the latest research on the topic of protein intake and muscle growth. Here’s what you’ll learn:
Keep reading to maximally stimulate your brain protein synthesis. The application of consistent, logical effort, over a prolonged period is the key to reaching your physical muscular potential. Updated March 9th, 2022.
When I realised I was transgender in 2018, I started bodybuilding because I wanted to sculpt a more gender-affirming physique. For nearly three years, I’ve been honoured to help dozens of clients achieve the same goal. With this article, I want to help you do the same. This piece is therefore going to cover:
Before we start, I want to make a clarification: this guide can help you at any stage of your fitness journey, whether you’re on testosterone replacement therapy or not. Anyone can build muscle with resistance training, including those who are pre-testosterone or will never take any. Furthermore, the benefits of exercise go above and beyond your appearance and include improved mood, higher energy levels, and increased self-confidence, among others. What better way to grow into the person you were always meant to be? For this reason, I encourage you to begin training as soon as you can. Even if you chose to never start hormones, you’d still be able to put on an euphoria-inducing amount of muscle that you wouldn’t have if you didn’t train. I speak from experience, as I was determined to take my physique as far as I could before beginning my medical transition. I first started lifting in June 2018, but didn’t have access to TRT until March 2020. In addition to the physical results – which I believe have been greater than if I had waited almost two years until I could start testosterone – training and nutrition have helped my mental health, relieved my dysphoria, and benefited my relationship with food. But enough about me. If you want to learn more about my story, you can read this article. If you’re here for the gains, let’s get started. Every project is an opportunity to learn, to figure out problems and challenges, to invent and reinvent. So, you’re on board with the idea of tracking your calories and macros to gain muscle and lose fat.
You read my “Macros 101” article and learnt how to set your nutritional targets. You started tracking and saw some good results. But then, a few weeks in, you think you’ve hit a plateau. And now you’re wondering, “Do I need to change anything?” To be honest with you, tweaking a client’s macros or calories is usually my last port of call. Often, a much more effective solution is to review your approach to tracking. After all, you haven’t been doing it for that long, so you may have yet to master some tips and tricks to make this system truly work for you. In this article, I’m going to share five tracking hacks that always help my clients overcome their first plateau. If you’re ready to master tracking, keep reading. My doctor told me to stop having intimate dinners for four. Unless there are three other people. Do you struggle to keep on top of nutrition when you attend social events during a fat loss diet? Then this article is for you.
I’m going to cover two of my clients’ favourite go-to strategies, which also happen to be two of my personal favourites, when eating out without tracking calories. So far, they’ve been applied with great success to a range of different social events, including:
Here’s why these methods work, even without being meticulous about your calories:
Are you sold on the idea yet? Then let’s get into it. |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
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