How To Train For Muscle Growth (7 Fundamentals)

Hey Miscers,

I made a video covering the basic fundamentals on how to train for muscle growth. It includes everything you need to take into consideration, to train for good results!

Covering:
How many sets?
How many reps?
How much volume?
How much frequency?
Time Under Tension
How long should you rest?
Progressive Overload (all approaches)
Muscle Protein Synthesis & More.

The information might be known to some of you, but for those who are unaware on the subjects this might be of good use :) I'm going in depth on the subjects, so that you know what to take into consideration for your training program.



I hope it clears the fog for some of you who need it!

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http://www.musclestrainrelief.com/advanced-iq/

Need of better productivity Efficiency fancy for duplicated affectivity is a foremost perspective inside the improvement of interest under thought imperativeness. A massive broad scope of individuals achieved electrifying exhibitions subsequent to getting advanced iq. Mickey is really one of the numerous men and women who utilize mind imperativeness to enhance their execution and wellbeing. Different illustrations include researchers .

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How much do girls care about muscles?

Idk it's nice but it isn't everything else. Can't use it to cope everything else that's not right.
Starting to lift more to be bigger than others at the gym than what girls think. Fuuck is it wrong? Low-key homo or just wanna be king in the gym realm? Maybe both? King homo?

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Muscletech Nitro Tech Crunch Protein Bar Review- Birthday Cake

For those out there debating which protein bars to pick-up, I hope that you find this review helpful.


Pictures are attached which will do a good job at giving you a realistic expectation of what to expect with the texture.


Value: 9/10
There are frequent deals running- right now, you could scoop up a BOGO on bodybuilding.com which comes out to a little over a dollar a bar which you can't beat.

Ingredient profile: 8/10
Love seeing whey protein isolate as the first ingredient listed followed by concentrate and milk protein. Only major gripe is with including soy protein further down in the list, probably to get an extra gram or two squeezed in on the cheap which I'm OK with, most bars out there seem to do this trick...little high in sugar but the taste as I will discuss later makes it worth...
(240 cals, 22g Protein, 24g Carbs, 7g fat, 5g fiber, only 7g sugar/3g sugar alcohol)

Taste/texture: 9.5/10
Probably the best tasting protein bar I've ever had. This comes from someone that used to dabble with quest and gravitates to anything and everything chocolate. Checkout the attached pictures... texture inside is spot on to birthday cake. Rest of the community seems to agree with me, it's the highest rated flavor on the store right now sitting at 9.4.


overall score: 9/10



closing thoughts:
* I have had digestion issues with previous protein bars- I experienced none at all with these Tech Crunch bars which was relieving...excuse the pun.

* Real food like a piece of chicken breast or steak will always be better... however, you cannot beat the portability and the convenience of having these on the go or in between meals.


Probably going to scoop up another couple flavors with the sale going on now so if interested I'll let yall know my opinion on the other flavors... eyeing cookie dough and choc peanut butter.

Attached Images

• 20180201_083318.jpg‎ (65.0 KB)
• 20180201_083417.jpg‎ (42.0 KB)

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Muscle Tech Amino Build Next Gen (BCAA Review) (Fruit Punch)

I've been cutting and working out fasted in the mornings and needed something to help me hold onto muscle and prevent my performance from dipping mid-workout which always seems to be an issue after my main compound lifts. I've had success with BCAA's in the past but this was the first time I gave MuscleTech a chance.




Mix-ability:
I had no issues at all with just using a regular water bottle without a mixer ball- there is initially some foam that froathes up but while I'm driving to the gym it settles into the water perfectly . As long as you use at least 8-10 oz of water per scoop, you'll be set.


Flavor:
If you don't enjoy the flavor, you won't consistently use the product, simple.
I had a tub of the Fruit Punch... it is done right... smooth and refreshing, great aftertaste, no resemblance to medicine which is what I always fear the most with trying new fruit punches.
Pro tip! add more water to the ratio mentioned above to get a more subtle flavor- sometimes in the morning, having a strong fruit punch flavor was no bueno so I simply added more water.

Ingredient profile:
Fairly standard profile- 2:1:1 BCAA ratio which is what is studied and shown as the effective dosage.
I like the inclusion of the Betaine... I may be a non-responder as I have used it in the past with little to no results but it could be a great ingredient for the rest of you out there to help with strength.
loved the electrolyte blend ++

Recovery:
I made no major changes to my diet while using this BCAA...still on that cutting life.
I also made no major changes to my program so perhaps it was just my body getting used to the stimulus I was putting on it, however, I did notice myself becoming less sore after heavy days and recovering quicker which is a plus.


Endurance:
My most noticeable and positive reaction to using this product. Could be the electrolytes, could be mental, it just worked out great for me. I was not skipping accessories and the energy levels were great through the duration of the workout.


Strength gains:
non-existent however, I am cutting and your experience may be different.
While the weight is coming off my body, it's staying fairly consistent on the bar (except on those damn pressing movements grrrr)



Overall Score:
8/10

BCAA's aren't for everyone. I would highly recommend this product to those who are cutting, those who need help with endurance during workouts, or those looking for a recovery aid.

The marketing claims on the tub are a huge turn-off... no... your strength will not go up 40% because of this product. Your strength will go up 40% if this product helps you become consistent with high effort workouts.

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Looking for advice on gaining muscle / losing fat

So my goal is to put on more muscle and stay lean/lose fat.

My stats:
Height: 188cm
Weight: 82kg
Age: 22
Which puts my daily maintenance calorie rate at about 2,700 kcal per day.

I workout 6 times a day as follows:
Mon: Boxing 90 minutes
Tue: Jump rope 30-60 minutes
Wednesday: Gym workout 90 min (Full body, 3 sets per muscle group, 8-14 rep range)
Thursday: 90 minutes BJJ(Brazilian JiuJitsu)
Friday: Gym 90min, fullbody again
Saturday: /
Sunday: Gym 90min, fullbody

So I'm thinking I'd consume 2,900 - 3,000 kcal per day, usually, I hit 200g+ of protein on a daily basis
I'd opt for bulking but since it's almost march and therefore *almost* summer, I really don't see the point.

What do you guys think? Good idea? Bad idea? Is there anything that I missed?
Thanks for the advice. Cheers !

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Having troubles with Clear Muscle

Hi everyone, couple months bought clear muscle to try out since my father said it was awesome. He only used about half a package with half recommended dosage. 1 pill, three times a day.

My first 4 weeks I tried clear muscle same dosage. It was awesome other then the fact that I got the occasional headache (they were very bad, to the point where I couldn't function) I don't get headaches often.

I stopped taking clear muscle and about a week later I experienced no head pressure or anything of the same affects j was having taking clear muscle.

Two weeks go by and with a lot of research I can't any side effects other then nausea. (I had head pressure which happened only when I needed to do very low stressed jobs during work) so I try clear muscle a second go around.

My first pill (I only took one pill through the day 30mintes before my workout) I started my workout I was fine. About 2 exercises in I felt very light headed to the point where I felt as if I was going to pass out and difficulty seeing/focusing, I had head pressure that night before bed. Next day I had trouble seeing but after about 3 days i am back to my old self.

I usually don't write on here but I can't seem to find any issues from betator (clear muscle) so reaching out to see if anyone has experienced this with or with something similar. Never had this issue as I usually like to try new things and experiment and learn.

20 years old with about 2 years of harder training. A year Or so worth of food MicroBiology studying.

If anyone knows or has an explanation to why betator would effect me like this. I'm all ears.

I'm totally done with clear muscle. It's obviously not for me.

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How quick will muscle loss take place, on a cut when not training due to injury?

Question is title, recently both my wrists have not been well, they're however improving but i don't want to stress them before i feel like they're back to perfect. I don't have access to a gym all i have is body weight and dumbells, so i can't exercise my chest/ arms without using my wrist

Anyways, how quick will muscle loss take place? And how bad will it be? ( I haven't stopped training, i still do abs/back/legs and cardio, and i move my arms alot, i just don't put force on them.

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Losing weight, strength and muscle mass instead of gaining

So I've been gyming for around 2 months now. I'm 170cm and was 70kg. Everything was going pretty good, I was gaining muscle mass and strength and I could see it. However, in that two months I actually went to 68kg, I thought that it must have just been the lost fat as I saw strength gains. Except that last week, I noticed that for the whole week all my lifts have slightly decreased by half a set each, I couldn't finish as much and didn't feel like I had the energy. I thought it was because on that same week, due to my schedule I was only able to gym 4 days in a row Thursday - Sunday, but it wouldn't make sense I thought since it's different parts. I'm guessing I need to eat more food? I haven't been counting my nutrients but I found that I've been eating 2500Calories a day with around 50% carbs 30% fat and 20% protein. If it's because of my diet, why was it working out before? And does that mean that you always have to increase the amount you eat?

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pulled a lower back muscle. it's been 7 days, still wake up with morning lower back

pain, and don't feel fully recovered yet

how long (on average) do you think 'low back pain' from a pulled muscle will last for?

should i rest it up for another 1 more week? or is this one of those 'rest for 4-6 weeks' type things?

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Is 5x5 full body workout optimal for muscle building

Hi I am 16 years old and ive been working out since last november. I read that full body workout is the way to go for nattys. Im curious if my 5x5 routine is optimal for building muscle. Ive been seeing improvements on my strength and my body but i just wanna know of its optimal for my goal which is to build muscle. My routine goes as follows:

Squat 5x5
Barbell row 5x5
Bench press 5x5
Push press 5x5
Tricep pushdown 3x8-10
Side raises 3x8-10

Deadlift 3x5
Pullups/pulldowns 5x5
Incline press 5x5
Military press 5x5
Barbell curls 3x8-10
Calf raises 3x15

Squats 5x5
Barbell Row 5x5
Bench press 5x5
Military press 5x5
Tricep extension 3x8-10
Calf raises 3x8-10

Any thoughts and suggestions?

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ChairmanWaffle's Body Recomp Journey. Lose Fat, Gain Muscle, Look Good, Feel Great.

Starting a log to motivate myself, and also very interested in feedback on anything here as I have limited knowledge of nutrition/lifting/etc and would appreciate the advice of those who are kind enough to provide it.

I have been lurking for awhile, trying to learn what to eat and what to lift, so most of the ideas herein are a result of that.

Background on me:
35 years old.
6'3''
240 lbs. (on 1/30; down to 236 now).

(For comparison, at ~20 was 6'3'', 190 lbs, could dunk a basketball. I was in OK shape through a fair amount of sports/physical activity but never actually trained w/ weights.)

Always played sports, but never really spent any serious time in the gym.
Been eating too much, and sitting around too much the past 1, 2, eh maybe 12 years.
Recently changed jobs and have a ton more flexibility, and thus no legitimate excuse not to get to a gym, or spend a few more minutes thinking through my meal prep/diet.


Goals:
General goal is to feel better on a daily basis, and look better. I want to be able to go to the beach and feel good about the way I look in a bathing suit.
Specifics: TBD?


My method so far:

Nutrition:
I'm dropping calories way down in the short term. If I accomplish nothing else, I'd want to lose 25+ lbs. I realize I have to bump calories back up to continue building strength, but in the next few weeks/months I can probably get away with a large caloric deficit. If this needs to be revisited sooner, it will be.

Input Targets:
Calories/day: ~1900
Protein: 212g
Fat: 84g
Carbs: 75g

Using ON Whey to hit the protein number.
Also taking 5g creatine/day.


Gym:

Lifting: I am doing Starting Strength (startingstrength.com/get-started/programs), since I was very familiar with it from having done it for a few months a few years back. It is simple, which is one fewer hurdle between me and the gym. Possibly after I plateau here I'll switch to one of the popular BB.com routines, Fierce 5 or GST? I think I'd like more volume/workout. (Not sure though, happy for advice here).

My first visit numbers (1/30), which ran sort of lighter than I could've done, but this is what I did 3x5 or 1x5 (dead):
Squat: 125
Dead: 135
Bench: 115
Press: 75

At three weeks in (2/16) I am at:
Squat: 185
Dead: 245
Bench: 145
Press: 95

I'm also mixing in some minor supplemental work when finished with SS each day - some ab work, or additional arm work, etc.

I was running 1 mile after each workout, but didn't do this the past week. I really hate this part and maybe it doesn't make much of a difference anyway?

That's it for now. Back to the gym tomorrow for week 4 of SS, and will mix in Power Cleans per the SS schedule, which I've never done before.

Thanks for reading, and thanks especially for any advice. Gl to me.

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Pulled a back muscle while deadlifting?

Hello, everyone! This is my first post here. I think I injured my back muscle and would really need some advice.

So, I have been going to the gym on and off for about 2 years now. But, last 2 months I have started to take it way more seriously. Going 5x a week for like 7 weeks in a row, eating a personalized meal plan and so on. I have been getting really motivated because I can feel myself getting stronger nearly every 2 weeks and I usually wake up and looking forward to going to the gym.

Now on to the sad part.. All happened 3 days ago. It was wednesday and that is the day I usually train my back. I went to the gym, started warming up. Now my first excersie is deadlifts and I usually do 5 sets. 12 reps with 80 KG, 10 reps with 90 KG, 8 reps with 100 KG, 6 reps with 110 and end it with 4 reps with 120 KG.

I was on my 2nd set and 4th rep with 90 KG when I felt this medium pain in the left side of my upper back. It under my shoulderblade and between the left side of my back and spine. The pain wasnt too bad, i slowly put the bar down, even went for another rep, but didnt pick the bar up because it was hurting. Now when I let go of the bar and tried to stand up again the pain got pretty bad, it was painful to me to inhale, everytime my lungs expanded I could feel the pain in my left side of my back.
I walked around for like 30 minutes and then I went to the sauna, everything was pretty good. I didnt feel much pain and I could even do the deadlift movment (without the bar) and only feel a slight pain in my back.

The next day It hurt alot getting out of bed, but usually the more I move the better it gets. Like when I simulate the deadlift movment with no weights or bar, the first 4 times it hurts but after that it doesnt hurt for a while, Its like when I pump blood into my muscles the pain goes away. Is this a pulled muscle? Or something else? I really hope it isnt, I wouldnt like to be away from the gym for a month and lose all my gains.

What do you guys suggest me to do. I already got like therapy massage for injured muscles etc, my back is bruised and looks pretty rough but that day I could feel no pain and actually felt relieved, but after I woke up again the pain hit me in the back.

My form was good, my buddy was watching and the weights werent really heavy, just 90 KG. And I think its pretty hard to injure upper back muscles while deadlifting.

Does anyone else has had something like that? Or might have any advice? Questions? etc.

Should I go back to the gym on monday and just train chest, arms? etc.

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Pressure-Cooker Muscle: 6 Protein-Packed Recipes

Bland diet got you down? Instead of looking for new foods to spice up your menu, how about trying a new cooking method? These mini pressure cookers can crank out some tasty meals in record time.

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Squeezing muscles - conscious effort or non conscious??

At the end of a movement, do you squeezing consciously or use a weight heavy enough for your muscles to "squeeze themselves"?

Do both produce same results?

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I think I ended up with a small muscle tear on only my 4th SL workout, what do I do??

while doing squats (my body is not used to squatting 75 times a week, I guess? im only a beginner, too)

What do I do now? Do I continue doing the program and just leave out the squats, until I heal, or do I already have to take a break from the whole program? or do I push through it as the injury is very very minor and can barely even be felt?

Also, does this mean that my form is messed up?

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Total-Body Strong: 8-Week Full-Body Muscle and Strength Plan

Add size and strength in just three lifting sessions each week with this flexible, straightforward program! No matter what you want to do next, do this first.

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Chest bone popping out (Pec area)+Pain in rhomboid muscle extending to the arm

Hi there,

This have been worrying me a lot and i have went to several physiotherapists explaining to them that i have been having a tight pec minor on my left side only that looked imbalanced than the right. I have then encountered some pain in the same left side and it was my rhomboid (lats) and this was extending to my left arm where its feeling weak and whenever i do any stretching it can feel nerve pain/disorder reaching to my fingers. This has been ongoing for 3 to 4 months and it doesn't get any better. Only advise from the physiotherapist i got was to start massaging the area of pain with a foam ball/lacrosse ball after doing the physio treatment and then hitting the gym for working out with weights. I have just been going through the first step and it was not improving.

May i note that i have experienced all this due to bad posture and spending lots of hours on my desk at work + using mobile etc. I know this pain starts developing after some years and then it hits you hard where it feels so annoying that it wont go away easily.

Now my main concern out of all this, is that i have some sort of bone popping out in my chest area (also on the left) it maybe the collar bone or i am not sure what it is. It is making my left pec area look tight and its sort of a hump/mass. It is painless and doesn't affect me in anything, but when i do touch it i can feel it popped out (its a long muscle) and when i touch my right one it seems normal and flat. I was thinking this is stiffness/tightness in the pec minor but i maybe wrong and its something completely different. I hope this is clear to all of you and i require your immediate help. Can anyone please advise me if this is something serious? Maybe this back/arm pain is because of it. I also walk as if i am pressing on my shoulder and my arm is not relaxed making it look imbalanced as the other side where my shoulder is relaxed and normal.

Thanks in advance

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Face Pulls - Muscles worked?

Hey everyone, my friend told me to ditch rear delt flys as they are made redundant by face pulls. He said that rear delt flys only hit rear delts and mid/lower traps whereas face pulls (done on lower cables like the seated row machine) hit all those muscles as well + upper traps and medial delts. Is there any truth to this? He tried explaining it but I still dont really understand how upper traps and medial delts are involved. Thanks guys

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Ab muscles coming in weird during cut.

Hello world.

As spring break approaches in one month, I decided to attempt my first cut since beginning to lift again.

October of 2017 I was around 145 pounds with a decent foundation of muscles. I weighed in around 165 after the short bulk in late January. With spring break approaching I decided to cut the fat I obtained by March. After about two and a half weeks of the cut, I hit 160 and the top half of my ab reigon began to show. My abdominals seem to be showing in a odd fashion. I understand that there is still a large amount of fat to get rid of before the abs become defined or prominent, however; the weird thing to me is how wide the outside lines are and how they seem to be on the rib cage. It’s possible that it’s just how I am built but ive never seen someone with things like these. Anyways I’ll attach a couple of photos. I would like to hear from you all if this is normal and I’m just tripping or if anyone else has abs come in like this.
- info
5’9- height
160- current weight
19 - age
16-17%- current body fat%(honestly just a guess)

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PharmaFreak AndroFreak and MuscleFreak!!!

I was lucky enough to receive this preworkout from PharmaFreak to test for them. I've been using it for a little over a week now and have had consistently good workouts. Below I'll go into detail on it.


Taste: 2/5

This pre does not taste good at all. I've had worse tasting but not many. I guess it's the different forms of ginseng making it taste bad? Or maybe just didn't flavor it well. I'm not sure but it has a harsh chemical taste and I just chug it down as fast as I can.

Mixability: 5/5

I had no issues mixing this at all. One scoop in 6-8oz water and a few shakes and it's all disolved.

Performance: 3.5/5

There is nothing super crazy or special about this pre but every time I took it I had a consistent workout. It's not high stim so I never had a crazy energy rush but always felt good. This pre gets the job done and if the flavoring gets fixed I could see myself using this as a lower stim option.







I have been taking this twice a day with meals for a little over a week. I can't say I've noticed much from it yet but will keep taking and post my thoughts here.

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Beer to Building Muscle at 38yrs old .

My experience , I drink an ungodly amount of beer every day for the last 8years . In October of 2017 my weight was 210lbs at 5'11"tall , I decided to change and go back to the fit man I was in my 20's I started a clean diet and hit the gym hard today my current weight it 196lbs and I look great already I put on muscle easy . I aim for 200 + Protein and 3000 to 4000 calories a day Most of my diet looks like this ( Whey , Eggs , Oats , Peanut butter , Chicken , Steak , Beans , All greens , and fruit , milk , Cottage cheese exc....) My only issue is I hope all the weight I loose I start to but back on I bottomed out at 104-1/2lbs

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Skinny (but fat belly) looking to gain weight and muscle without a belly!

Hi all, first post on this forum.

I'm 20, 5'9 and 145 lbs. I used to play sports in high school and occasionally did weight lifting but stopped for the past couple years. I think I'm too skinny and want to add muscle mass and also increase my body weight to about 160. The problem is, even though I look pretty skinny on the outside, I actually have somewhat of a pot belly that makes me look kinda bloated (my girlfriend always complains about), which is from the lack of exercise for the past 2 years. Right now I started using mass gainer to increase my size and have started weight lifting, but I've read online that this could add more fat and so I'm afraid my belly will get worse? I do moderate cardio about twice a week, but I've read any more will be counter productive to my muscle gains.

Basically, I want to know what approach I should use if I want to bulk up in mass and muscle AND lose my belly fat, or if this is even possible in the short run. Please any advice on what protein, weight training schedule and cardio schedule would optimize these results!

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http://www.irelandsupplements.ie/rapiture-muscle-builder/

Rapiture muscle builder Male improving mixes are fundamentally prompted in this item to advance the sound develop arrangement in men.Muscle develop arrangement help men by supporting male hormones and finding a way to take out indications of low testosterone at incredible degree. The life gets convoluted once testosterone levels suffocate back. So this supplement guarantees the endocrine capacity to make a superior answer for act appropriately to accomplish greater increases.

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Mix ? Fatburner Hydroxycut Elite (Muscletech) and Scivation Xtend BCAAs

Dear All,
Please advise if in plans to take 1 capsule before the breakfast of Hydroxycut and in the evening usually i take one scoop of BCAA before training, can it be paired?
Still didnt add my fatburner only purchased and thinking when to start as i quite sensitive to caffeine.

THank you

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MuscleTech Gets Gritty AF !!!

MuscleTech gets Gritty AF !!!



1) Must Be 18+
2) Sorry, US Residents only
3) Winners must have at least 100 posts & in good standing
4) Winners must agree to doing a review in the store

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What’s considered big for muscle groups in terms of inches?

Quads? Arms? Forearms?

What’s considered big for a 6’3” guy, and what are the standards of measurement (at which part of the muscle do you measure around?)

Currently 6’3” 185-190lbs, 15in arms, 12 inch forearms, 25 inch quads. Obv not big but I want to know what are some goals to shoot for?

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