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dandv : bodybuilding   29

11 Rules for Hardgainers to Live By | Breaking Muscle
how to incrementally increase volume throughout a training block would probably be helpful:
 

Pick a rep range to perform an exercise in. For this example, let’s go with 10-12.Begin using a weight you can do 3x the lower end of the rep range (i.e.,3x10).Aim to increase this to 3x the top end of the range (i.e., 3x12).When you hit the upper end of the range for 3 sets, then add a set.Work to increase the reps on the final set so that all sets are at 12.Add weight, and start the process over at stage 1.

Train 3, then 4 days a week. Not more. Recovery guidelines:

 

Be in bed by 10 pm and aim and for 6.5 hours of uninterrupted sleep.Eat a minimum 16 times your bodyweight in pounds. (e.g., A 200 pound man would eat a minimum of 3200 calories, 16x200=3200, to gain muscle.)Have complete rest days, not days playing 5-a-side with your mates or doing some intervals to keep your abs in check.

How much should you gain and how quickly? Here are some general guidelines for you:

A mass gain phase should generally last 3-4 months.
Aim to gain 0.25-0.5% of body weight per week.
Any more than the above means you are likely gaining excess body fat.Any less is tough to track accurately.
When progress stalls, raise calories by 250-500 per day. Use the lower end of that range if you are a smaller or shorter individual and the higher end if you’re bigger in size.
Adjust based on scale weight rather than some arbitrary weekly adjustment.

Glycogen is the dominant fuel source for high intensity activities like weight training. Do yourself a favor by fueling training sessions and muscle growth by eating sufficient carbs.



As a rule of thumb, if you train hard with weights 4-5 days a week, then you should consume a minimum carbohydrate count of 1.5g per pound of body weight per day. See how you progress. If you are not gaining, then bump it up to 2g.
hardgainer  gain  muscle  ectomorph  howto  bodybuilding  diet 
9 weeks ago by dandv
Correct technique for Concentration Curls
* Don't rest your elbow on the thigh

* Bend down and have the back of your arm against the thigh, to avoid mechanical leverage or a seesaw effect

* Rest closer to the groin for less verticality at the top range of the motion
bodybuilding  bicep  curl  technique  form  exercise  workout  video 
may 2019 by dandv
"The Best Science-Based Bicep Workout | ARMS (Part 1/2)" on YouTube
Concentration curls have the best bicep activation because the elbow is pressed against the leg and can't move, isolating the bicep.

Do 3 sets of 6-8 reps in the order presented.
bodybuilding  bicep  muscle  workout  video  exercise 
may 2019 by dandv
AlthleanX - You Can Build Muscle Over 35 Without TRT! | YouTube
Rant and claims. No evidence provided.

User testimonials in the comments.
video  fitness  muscle  building  bodybuilding 
april 2019 by dandv
"Doctor Sam Robbins" reveals 4 factors to building muscle
Or just read the video summary.
Or just read this and save yourself 9 minutes:

1. Optimize your hormones - maximize testosterone and growth peptides; minimize cortisol and adrenal hormones. How? Not specified in the video, buy his "Alphaviril" supplement or watch https://www.youtube.com/watch?v=AbNyVIqZ36s, summarized below:
A. Diet:
- get grass-fed bison meat, rather than free-range chicken and cow/beef;
- eat 2-3 free-range eggs, ideally raw (cholesterol is a precursor to testosterone). Don't overcook protein.
- Avoid soy.
- 40-50% of calories should come from carbs. Avoid pasta, breads, chips.
- 25 - 35% of calories should come from healthy fats: RAW coconut oil, macadamia nut oil, hemp oil, avocado, raw nuts/seeds, egg yolks
B. Exercise: lift heavy weights (6-10 reps, 3-4x/week, 45 minutes per workout); eliminate intense cardio (better take a brisk 30-minute walk 3-4x weekly, preferably outside in the sun)
C. Lifestyle: sleep enough, take a nap if you can during the day, reduce negativity (news, people)
D. Supplements - buy his, or look for those listed in that video's description:
Testofen® Fenugreek Extract (Trigonella foenum-graecum; 50% fenusides, 50% Saponins)
Avena Sativa Extract (Oat Straw 100:1)
Tongkat Ali Extract (Eurycoma Longifolia Jack 100:1)
Maca Root (6% Extract)
Bulgarian Pro-Tribulus™ Terrestris Extract (90% Sapongenins + 40% protodioscin)
Stinging Nettle (95% Extract) (Urtica Dioica)
L-Arginine
Zinc + Copper
2. Lift weights, no matter the type, 3-4 times a week for 45-60 minutes each time. Work quickly, with 60-90 seconds between sets. Squeeze the muscle, go for a good pump. 6-15 reps for the upper body, 12-20 for the lower body. Go close to failure on the sets, maybe 1 rep short. Do 6-10 sets per muscle. See what exercises and reps work for your body.
3. Eat 250-500 calories extra (than what? not specified) and see if you get fat in a month - then reduce calories; otherwise, increase.
* Protein: the most you'll ever need is 1g of protein per pound of bodyweight. Source it from grass-fed bison, salmon, eggs. Avoid processed meats.
* 25% fat from healthy sources: coconut, olive&macadamia nut oil, avocados, raw nuts & seeds (no peanuts or cashews)
* carbs: vegetables, white (not brown) rice, sweet potatoes, yams, small amounts of fruits, legumes and whole grains
4. Sleep (how to optimize sleep - not specified). Go to bed before midnight and wake up naturally.
video  bodybuilding  gain  muscle  diet 
april 2019 by dandv
Carbs vs. fat research update
No date, no links to studies, no comments section.

"if you’re still stuck in the high carb bodybuilding dogma, this may open your eyes"

Very Low Carbohydrate Ketogenic Diet (5% of calories from carbs) led to higher increases in lean body mass than a traditional western diet, for college-aged men doing resistance training. Increased testosterone too, along with HDL cholesterol, and triglycerides.
-- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271639/

Just "low" carb diets reduce testosterone - https://www.testofuel.com/tf/does-a-ketogenic-diet-affect-testosterone-levels/

So don't stay in the gray area of ~30% of calories from carbs.

Video (irrelevant footage): youtube.com/watch?v=Y2l61X8ILT0
keto  diet  weight  lifting  resistance  training  bodybuilding  study  against  carbs 
april 2019 by dandv
Shoulder Workouts For Men: The 7 Best Routines For Bigger Delts
"Making your shoulders appear wider requires emphasizing the middle delts. Doing so helps broaden your V-taper while creating the illusion of a smaller waist."
wide  torso  exercises  routine  workout  muscle  bodybuilding 
june 2018 by dandv
Watch "Light Weights vs Heavy Weights for Muscle Growth" on YouTube
Use both. Compound movements with heavy weight + isolation with many reps
bodybuilding  muscle  growth  study 
april 2018 by dandv
The Best Science-Based Chest Workout for Mass & Symmetry - YouTube
Nothing on squeezing the arms together, which Athlean-X and Superhuman You recommend.
bodybuilding  chest  exercise  science  workout 
november 2017 by dandv
German Volume Training!
Apparently the fastest way to pack on muscle since the 70s
muscle  building  bodybuilding  exercise  workout 
october 2017 by dandv
BCAA Supplements: Why You Don't Need Them
There's been only one good study of leucin intake in younger weightlifters, but they consumed only 94g of protein per day, at a body mass around 170lbs.

"Despite the hype, there’s little solid evidence to show that supplemental BCAAs offer any significant advantage over and above an adequate intake of high-quality protein from food and/or milk protein supplements."
against  leucine  BCAA  muscle  bodybuilding 
december 2016 by dandv
What you need to know about vegan protein
Branched Amino Acids (BCAA)
Essential Amino Acids (EAA)
Bioavailability
Protein Digestibility Corrected Amino Acid Score

High amounts of protein per 100g: pumpkin seeds, peanut butter, almonds, pistachios, cashews, hazelnuts, walnuts

Summary:
* Which sources are the best? Soybeans, seitan, quinoa, chickpeas, tofu, tempeh, and nuts.

* How much protein should I eat a day? At least 0.8 gram per kilo lean body weight, but preferably 2 g/kg.
vegan  protein  sources  amino  acids  nutrition  bodybuilding 
december 2016 by dandv
How to Calculate Macros in Bodybuilding | LIVESTRONG.COM
1. Determine how many calories you need (usually 500 above TDEE)
2. Protein: 1g/lb for gaining mass. Bump to 1.5 when losing fat on a low-calorie diet, to prevent muscle loss.
3. Eat more carbs on training days: 2-3g/lb body weight. On easy/rest days, 0.5-1.5g/lb will suffice.
4. Fat grams: (total calories - (protein grams + carb grams) * 4) / 9
macronutrients  bodybuilding  calculate 
october 2016 by dandv
Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise
Do eat 25g protein right after the workout, rather than spread over several hours after exercise.

"One study, conducted at McMaster University, compared the impact of taking a single large dose of whey protein (25 g) immediately after exercise versus taking 10 smaller doses (2.5 g) over a period of time. Eight men (mean age, 22 years) participated in both treatment arms of the study, and the exercise they performed was 8 sets of 8 repetitions on a leg-extension machine. Researchers found that when men took the 25 grams of whey protein immediately after they exercised, they had a greater increase in muscle protein synthesis than they did when they took the smaller doses."
muscle  protein  synthesis  exercise  bodybuilding  study 
march 2016 by dandv
Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis
8 active duty military personnel (7 men, 1 woman; mean age, 24 years) consumed a high-protein beverage that contained 10 grams of protein while exercising on a stationary bicycle. During one exercise session, the beverage included 3.5 grams of leucine; during a second session, the beverage contained only 1.87 grams of leucine. Muscle protein synthesis was 33% greater after the volunteers consumed the beverage with the higher leucine content than after taking the lower one.
muscle  protein  synthesis  leucine  supplement  bodybuilding  study 
march 2016 by dandv
» Bodybuilding- vs. Powerlifting-Type Training: Which Builds More Strength and Muscle?
Author's commentary on study at http://www.ncbi.nlm.nih.gov/pubmed/24714538

TL;DR: start with full-body strength training (low reps) for a year, then switch to bodybuilding (split/isolation routines).

"20 well-trained subjects (minimum of 1 year resistance training experience working out at least 3 days/week)"

"the bodybuilding-type training produced similar hypertrophy (as well as nearly similar strength increases) in about a quarter of the time as the powerlifting routine" The powerlifters were fried at the end, but the bodybuilders said they could go on.

"The HT protocol was a split routine where each muscle was worked once per week with 3 exercises per session, performing 3 sets of 10 reps and resting for 90 seconds. The ST protocol was a total body routine where each muscle was worked 3 times per week with 1 exercise per session, performing 7 sets of 3 reps. The volume load (sets x reps x load) was equated so each group essentially lifted about the same amount of total weight per week. Training was carried out over 8 weeks."

"these finding reinforce the importance of periodizing programs so that cycles of deloading are interspersed with very heavy loading protocols"

Mirror: https://web.archive.org/web/20150610034202/http://www.lookgreatnaked.com/blog/bodybuilding-vs-powerlifting-type-training-which-builds-more-strength-and-muscle/
study  bodybuilding  powerlifting  strength  training 
june 2015 by dandv
Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training
* To maximize muscle hypertrophy: eat 1.2-2.0 g protein per kg of body weight, and ≥44-50 kcal/kg of body weight.
* In general, protein supplementation pre- and post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength.
* Fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy and decreases in body fat.
* Consumption of 3–4 g of leucine is needed to promote maximum protein synthesis. An ideal supplement following resistance exercise should contain whey protein that provides at least 3 g of leucine per serving.
A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin.
* Such a supplement *post-workout* would be most effective in increasing muscle protein synthesis, resulting in greater muscle hypertrophy and strength.
* In contrast, the consumption of essential amino acids and dextrose appears to be most effective at evoking protein synthesis *prior to rather than following* resistance exercise.
* To further enhance muscle hypertrophy and strength, a resistance weight-training program of at least 10–12 weeks with compound movements for both upper and lower body exercises should be followed.
study  bodybuilding  muscle  hypertrophy  protein  carbs  leucine  workout 
march 2015 by dandv
Shocking Before and After Transformation in 5 Hours - EXPOSED! - YouTube
Minimal Photoshop used. Essentially, work out a lot to achieve vascularization, get in a tanning bed, spray yourself with PAM, then take the "after" photo.

Then, laze on the couch to let the vasculatization die away, drink lots of chocolate milk to inflate your stomach, and take the "before" picture.
video  fun  cool  Photoshop  physique  perception  muscle  bodybuilding  body  man  after  before 
june 2012 by dandv
Charles Eugster's Experience: I am a 91-year-old bodybuilder | Life and style ...
"People have been brainwashed to think that after you're 65, you're finished. We're told that old age is a continuous state of decline, and that we should stop working, slow down and prepare to die. I disagree. To me, a 65-year-old is young. I turn 92 this year. It is a frightening prospect - the law of averages is against me, and, yes, one day something will happen and that will be it. But until that day comes, I'm going to carry on working"
health  fitness  old  age  geriatrics  bodybuilding  motivation  story  aging  never  quit  inspiration 
april 2011 by dandv
TeenBodybuilding.com - Joseph Amici - Build Greater Lean Mass With Sleep!
"By analyzing these results, its quite obvious that while sleeping didn't have a significant effect on my body fat percentage, it did highly effect my lean muscle mass gained. I gained nearly 3 times as much lean muscle while getting an extra 2 hours of sleep each night." (6 vs. 8h). Self-test done by young male.
sleep  bodybuilding  muscle  mass  gain  influence 
october 2008 by dandv
YouTube - Power 90 Day1-62 Day-By-Day Pics
Nice morphing of a guy's body while on the P90X fitness program
P90X  video  morph  day  pictures  fitness  workout  exercise  bodybuilding  health 
august 2008 by dandv
Bodybuilding.com Forums - Bodybuilding And Fitness Board
Largest fitness forum according to http://www.big-boards.com/kw/muscle/. Over 1.1 million members nearing 30 million posts.
forum  fitness  muscle  training  bodybuilding  health 
august 2008 by dandv

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