If you have been reading weightlifting materials for any length of time, you have probably heard of 5×5 training. It has definitely worked for many trainees. We folks at Project Swole even made excellent progress on a 5×5 program. But with all this 5×5 hype, has anyone stopped to think that there might be an even more efficient way to train? You might want to take a moment to learn about The Swole 3×5 workout.
In my experience, at least for trained athletes, there are benefits to a Swole 3×5 workout routine which include added volume for accessory movements, core training, and conditioning due to the slightly lower workload.
Building muscle is part of every fitness journey. While strength training plays a big role in achieving ripped abs, strong calves, or Popeye biceps, sufficient high-quality protein intake is essential for weight loss and optimal muscle growth. This is because amino acids in protein act as building blocks to repair muscle tears that occur during exercise, support muscle tissue, and help you feel full longer which fuels muscle mass development.
Research shows that proper protein intake is important for muscle growth because it increases muscle mass, optimizes the metabolism when consumed at the right time, and burns fat layers under the skin to help with better muscle definition to show off those gains.
Check out the 3 ways adequate protein intake can boost your muscle growth.
What is Yk11? This is a question that many people are asking, and for a good reason. Yk11 is a new supplement that has recently gained much popularity. It is said to have some fantastic benefits, including muscle mass gains, improved strength, fat loss, and reduced fat levels.
However, as with any new supplement, there are some questions about whether or not it is safe and effective. Therefore, this article will discuss what are Yk11’s benefits and whether it is safe to use.
Updated slightly, here’s an oldie but a goodie from back in 2009 – 13 years later, the Twilight workout routine is still legit as ever.
Introducing Taylor Lautner and the Twilight Movies
If you are a Twilight fan, you have already seen The Twilight Saga: New Moon and you already know who Taylor Lautner is, aka Jacob Black the werewolf. And if you know about all that you know about the Twilight workout routine aka the Taylor Lautner workout routine.
I have seen the movie and I was not altogether impressed, although it was not a bad movie. I would give it a 7 out of 10, while IMDB has it at 4.5 out of 10. It is a thrilling romance/monster story for teenage girls. Almost everything about the flick is targeted at girls but I know a few bros who enjoy it and have watched it multiple times (including this author).
What I was more impressed by, is the evolution of Taylor Lautner. In nine months, this 17-year-old dude gained 30 pounds of muscle to better pull off his changing into a werewolf for New Moon. Granted, if he didn’t gain the weight the part of Jacob Black would have been recast.
Taylor Lautner Before
Taylor Lautner After
Taylor Lautner used to be a 5’10”, 140-pound fairly ripped martial artist, but now he’s a weightlifting beast. So, just how did Taylor Lautner gain 30 pounds of muscle so quickly?
He maximized his genetic potential, and you can too.
Werewolf training is not designed to get you ripped or “toned” (::barfs::), or even super strong, but you will get stronger anyway. This is much more of a bodybuilding routine than anything else, but with great strength benefits.
People have always been attracted to achieving extraordinary strength, but it’s important to have some knowledge on the subject before proceeding on a hardcore fitness regimen. Sermorelin therapy helps in attaining and maintaining such a feat. It is a GH-RH (growth hormone-releasing hormone) with a peptide sequence of 29 amino acids which works by acting on the pituitary gland in the brain and increasing the endogenous release of HGH (human growth hormone). Nobel Laureates R.Guilleman and Andrew Schalley described the necessity of GHRH for the development and growth of the body, it has been used for both therapeutic age-related diseases and enhanced growth purposes since the 1970s.
Building muscle mass does not have to be difficult or expensive. If we keep our gym membership fee low (or workout from home), grocery shop smart, and make smart nutritional choices, we can minimize our budget and maximize our progress. Keep reading to discover some ways to gain muscle mass on a budget.
Whenever you’re working out, you’re working hard. Whether your goal is fitness, bodybuilding, or simply losing a few pounds, the combination of exercise and nutrition is key to making progress. In layman’s terms, pumping iron creates tiny micro tears in your muscle fibers, which are then repaired by your body to build the muscle itself. The recovery process is just as essential as the workout itself. In fact, you technically can only build muscle AFTER your workout. That’s why you need to maximize your recovery with the right post-workout foods. Protein, carbohydrates, and healthy fats all contribute positively to the recovery process. Here are a few foods and supplements to try out for your next post-workout recovery. For best results, consult with a physician or nutritionist prior to making any significant changes in your diet. Now that we got that out of the way, read on!
Selective Androgen Receptor Modulators – the full form of SARMs. They are known to offer similar effects as anabolic steroids. The best part is that they are much safer than steroids. This is because they do not interfere with your hormones and genetic makeup but work on your muscle tissues directly.
This is the reason why people are considering SARMs more than steroids. BCAAs or creatine are less potent than SARMs. The good thing about them is that they are more anabolic than androgenic. As androgenic offers more side effects, hence they are not preferred. Are you getting confused? Wait don’t get confused as we have jotted down the types of SARMs so that you get a clear picture of them.
Whether you are a weight lifter or weight lifting is part of your cross training regimen for your main choice of exercise, then you know just how rewarding and addictive the pursuit of growing stronger can be. If you are reading this article then that means you are thinking about or have decided that you want to start increasing your abilities in the weight room. This is a great thing to do! Lifting weights can increase your muscle mass and decrease your fat stores, which increases your metabolism and makes you healthier in general.
You can not improve your gains at a rapid pace because you might risk injury which would completely defeat the point of your goals. Instead, you should focus on steadily improving your lift over time. Here are some tips on how to do just that.
Building muscle takes a lot of hard work and conviction, but it isn’t rocket science. Your biggest challenge will be to achieve your goals according to your personal timeline. Still, you can rely on the right workout plans and nutritional aids to speed up the muscle-building process and get the results sooner than you imagine. It does not require you to spend a fortune either. All you need to do is to stick to the right approach and make some adjustments to your workout, diet, and supplement routines. Here are some proven muscle growth hacks you can rely on.
For many bodybuilders, patience, hard work, and consistency are important ingredients to obtaining successful outcomes. Their goal is always to have bigger, stronger, and better performing muscles. However, the road to attaining this goal isn’t easy. So, what are the recommended ways to help build bigger muscles?
More often than not, people tend to forget the basics. Take a look at the following helpful tips below to choose the best strategy you can employ to achieve bigger muscles.
Gaining weight can be a little complicated, especially for those who have an ectomorph body type. You see, there are three main types of bodies, each one having its own shape and propensity for weight gain as well as muscle gain capacities. Some folks are consistently winning at mass gains, whilst others are perpetually losing.
Branched-chain amino acids, which are commonly referred to as BCAAs, include amino, isoleucine, valine, and leucine. Your body cannot make them out of other amino acids, which means you must ingest them via nutritious food or BCAA supplements.
BCAAs make up 40 percent of your essential amino acid requirements each day and for good reason. Amino acids are responsible for facilitating most of your bodily functions including muscle growth, digestion, and hormone production.
Ingesting enough BCAAs, via food or supplementation, leads to the following health benefits.
Many people are easily deluded that they can increase their muscles’ level by simply drinking whey protein without working out. Yep, the lure of protein is that strong. You would be more likely to find someone who enjoys exhausting him/herself reaching their goal. Everybody wants to have a perfect body, while only a few enjoy the idea of sweating in the gym.
Protein shakes, on the other hand, are a convenient and affordable way to the desired biceps and triceps. But you might read a review that you stumbled upon on the internet, and it turns out that those shakes have a lot of downsides. So, let’s check out what happens when you drink protein shakes without sweating in the gym.
Everyone has a different body type, but very few people have well developed biceps, chisels thighs, tight glutes, and rock-hard abs without putting in at least a bit of work. Having great genetics absolutely helps if you want to become more muscular, but it truly doesn’t matter what body type you have if you are determined enough. Be realistic about just how ‘swole’ you want to become, but more importantly be patient with yourself. Gaining muscle is much like losing fat – major changes are not noticeable overnight. So, take things day by day, step by step, and discover these realistic ways to gain and develop muscle mass.
Incorporating more muscle training into your life can be beneficial, and there are numerous reasons you might want to build up your body mass. While it may be a great goal to have, it can sometimes be hard to know where to start. Learning how to balance your diet and exercise plans with the correct supplement intake is crucial for safe and successful mass building. Here are five steps you can take to begin building your body mass in the most effective way.
1. Set Goals
Building up your muscular strength and size is a process. While it can be good to jump right in and get started, it is also vital that you take some time to set goals. Not only can goals give you a way to track your progress, but they can also help you to keep things in perspective. You shouldn’t expect instant results, but you should also be able to enjoy the progress you’re making along the way. Goals help you to keep centered on the end results you want while still being able to identify improvement as it happens.
2. Plan Your Diet
Building up your body mass can require some changes in your eating habits. Incorporating a healthy amount of protein can be one of the most important things you can do. While it’s important not to overdo it, protein can act as the building blocks for your muscles and getting enough of it can make a notable difference in the results you get from working out. You may also need to eat more than you have been normally in order to give your body the nutrients it needs to power you through your workouts and recoveries.
3. Create a Workout Routine
It can be a well-known fact that weightlifting is generally the exercise of choice for individuals interested in building up mass, but there can be a lot of different elements of a good muscle building workout to consider. You should plan a workout that pushes you to be stronger and capable of lifting more. The number of times you repeat a movement and the amount of weight involved should be designed to push you to new levels of strength without causing injury. Keep in mind that recovery time can be just as important as the workout itself and that overdoing it during training can cause more harm than good to your muscles and joints.
4. Consider Using Supplements
While not meant to be used in place of exercise and good nutrition, supplements can be one more tool for you to use in your journey towards increased strength and toning. Depending on your personal level of health, there are different options for supplements that can be better suited for you. Protein supplements, as well as vitamins and minerals, can all be worthwhile considerations. You should always make sure that any supplements you use are safe and that you only consume them in healthy amounts.
5. Do Personalized Research
The most successful mass building plans should be catered to fit you as an individual. You can do further research into the different aspects of mass building online. There can be a lot of good information available such as this 30 Day guide to massbuilding. The more knowledge you are equipped with going in, the better prepared you can be to succeed at meeting your goals.
Reaching Your Preferred Mass
Like any worthwhile goal, building up muscle mass can require commitment. While it takes dedication of both time and energy, you should find that reaching your preferred level of muscle mass is a great reward that can make it more than worth the work. By using the steps above and balancing the different aspects involved with healthy body mass increase you should find that you are on the track to success.
Most people who exercise do so for two main reasons – to lose weight or to build muscle. Sometimes these can be done concurrently. In order to lose weight people do cardio exercises which help in shedding the fat. They also focus on burning more calories than they are consuming. Building muscle is a bit more complicated because it requires eating and exercising in the right way. A lot of lean men and women fail to build muscle because they think it is as simple as lifting some weights and waiting for the results. Building muscle takes hard work, consistency, and most of all knowledge on how exactly you can pack on the muscles.
So here are 8 tips to get you started on your bulking journey.
1. Eat Enough
As you work on increasing the size of your muscles you must provide your body with enough food to support this growth. It is important to consume enough calories to ensure that you are taking in more calories than you are burning. A calorie deficiency leads to weight loss so aim for the opposite. Taking in more calories leads to weight gain and when coupled with weight-training this will result in muscle growth.(more…)
Here is an interesting guest post by a good friend of Project Swole. He wishes to remain mostly nameless (aside from mentioning his name is Andy), but trust in me he is smart and experienced, and I think this piece will really connect with most Swole readers.
“It’s unpleasantly like being drunk.”
“What’s so unpleasant about being drunk?”
“You ask a glass of water.”
– Douglas Adams, British author, and humorist
Human beings like habits, as a rule. It’s like that old phrase, “If it ain’t broke, don’t fix it.” So, if we do something, and it works out ok, we’ll do it again.
Good or bad, habits allow us to predict the future – if I do this (exactly as I did yesterday), I know what will happen. Habits equal proven outcomes. Get on this train at this time in the morning, and I’ll be at work on time.
And if those habits are linked to a reward of some description, anything from a hit of dopamine in the brain by achieving a specific goal or, heaven forbid, one of a human being’s primary rewards – either food or sex, we’ll be back same time tomorrow, guaranteed, with our plate in our hand, as it were.
Habits provide routine, and for us, routinely provides security.
Unfortunately for us, some habits don’t sit well with others, and the rewards each brings actually off-set against one another, which kind of defeats the object. Take, for example, the diabetic cake-shop owner. You get my point. In fact, like the rest of our existence, it’s all just one big juggling act, seeing what works, what doesn’t, what affects something else, and so on, and hoping for a happy medium somewhere along the line.(more…)
You have to remember that you can start to really change your life when you are working out and trying to build muscle as fast as possible. Someone who is trying to build muscle needs to have a plan, and it is much easier for you to start following a plan. This plan helps you get the best chance to have the muscles you have always wanted, and you can do this if you are young or old. You look your best, and it all happens in about 90 days.
Follow these steps, make a plan, stick to it, and live healthy for 90 days. When you see what you accomplish and how you feel, you might never stop.(more…)
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