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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At the age of thirty-seven, I was fat, and since the age of thirty-eight, I have never been fat again. That’s the whole idea of effective weight loss – it’s permanent because it’s part of your lifestyle and the way you think about yourself, with pride and a sense of accomplishment. The goal you achieve is your own – you own it. All the diets that work, have one characteristic in common: a calorie deficit.
By definition, a calorie deficit is a state in which you’re eating fewer calories than you’re expending to keep your body alive, go about your daily activities, and exercise. This is how you can lose body fat over time. Once you achieve your fat loss goal and want to maintain your weight, then you don’t need to stay in a deficit. You now need to achieve calorie balance, or a state in which your calorie intake (food) matches your output (survival, daily activities, and exercise). To accomplish this, you need to increase the amount of calories you’re eating. Hurray! However, if you increase them too much, you can accidentally get into a calorie surplus, which is the opposite of a deficit and will cause fat gain. So by how much should you increase your calories without regaining weight? In this article, I’m going to teach you a three-step method to calculate your maintenance calories for when you’re done with your diet, or when you want to take a temporary break from it. I take this approach with myself and all my clients to ensure they not only drop fat, but also maintain those hard-earned results. 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. The best training program in the world is absolutely worthless without the will to execute it properly, consistently, and with intensity. Training three days per week for about an hour each time?
Not sure how to design a muscle-building program to make the most of your sessions? Tired of HIIT workouts and circuits that make you sweat, but aren’t changing the way you look? You’ve come to the right place, my friend. This article is divided into the following three sections:
This article will provide you with a foundational understanding of some of the components of a training program, so that you can start designing your own, but it can’t cover all there is to know about muscle-building training. To learn more about the principles of muscle growth (hypertrophy), check out these articles:
If you’re ready to learn how to design a kickass three-day program, read on. |
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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