Tag: training
10 Week Program & 5,000 Rep Arm Specialization Program
Have you been familiar with the 10-week program & 5,000 rep arm specialization program? This will definitely make you go insane but in a good way. The highlight of this program is in alternating between cruise and blast weeks. In the end, you will be performing exactly about 5,000 reps all […]
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2018 Post-Summer Lean Bulking Guide
The summer might be nearing its end. And thus, you think of switching to a bulking mindset. You could actually continue the journey of shred-dom. You could deprive yourself of every holiday celebration. But, it will also help if you will change your goals. It will be a good idea to […]
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18 Week Chin Up & Dip Program For An Impressive Upper Body
Have you ever engage in chin-ups and in dips? These are basically two of the overlooked bodyweight exercises for an Impressive Upper Body. Prior to an 18-week chin up and dip program, it actually features a specific training every day. This training designed for the movements mentioned. Summary of The Workout: […]
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Top Amazon Books For Bodybuilding Program
The Best Bodybuilding Amazon Books For Sale Bodybuilding – the process of building muscle mass in all areas of the body. It’s a trend which is growing in popularity and is being practiced by 1/5th of all Americans. However, bodybuilding is a long and arduous process. One which although can be […]
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Training Template by Lift Run Bang
This Program is Based on the Key Foundations of Weight Training. ( Lift Run Bang Training Template) Written By Trevor Kouritzin Chemical Engineer, Human Nutrition MSc. Candidate Coach Paul Carter Lift-Run-Bang.com Instagram.com/LiftRunBang This is my spin on Coach Paul Carter’s Lift Run Bang (LRB) Training program. I consider the LRB training […]
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What Over Exercising can do to You?
People who are workout freaks and exercise for more than 2+ hours. Over Exercising are in reality destroying their health rather profiting it. All of us wish to have an amazing body and health. Also, often we are so indulged in doing so that we forget. Our true meaning of keeping […]
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6 Gym Myths Need To Die
Health Is Wealth and this is one statement that no one can argue about. To keep yourself healthy is so important that people put all their efforts into this. Eating a healthy and balanced diet, walking, jogging, workout, sleeping early, waking up early, avoiding alcohol and cigarettes and it continues till a […]
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Bulking Up? Why you Need a Trainer at the Beginning?
Bulking Up: Bulking up; into the simplest terms means to eat more than you already do and exercise harder than usual that you do for making more muscle. But for bulking up successfully you need to carry out this task in a correct way, or you will start gaining up […]
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How To Gain Muscle Mass Quickly – A Guide On What To Eat And How To Train
Put On Muscle Mass Using This Technique
Many people quit the fit lifestyle when they join a gym to put on muscle mass but can’t see the weight scale budge in the right direction. Most people want to get results in the shortest time.
If you want to put on muscle on a timeline, you can’t afford to go wrong with the training, diet, and recovery. In this article, we’ll show you the way by telling you everything you need to know about gaining muscle on a deadline using a technique.
Setting The Right Target
Before you begin your transformation, you need to make sure you’re setting achievable goals. To keep your bulking phase sustainable, we suggest not wanting to put on more than 2lbs weight every week.
Whatever your diet is right now, add 500 calories to it if you want to put on 1lbs weight in one week. Adding 1,000 calories to your diet can speed up the bulking process and help you gain up to 2lbs a week.
How To Train To Put On Muscle Mass
Earlier, people used to overlook their diet when it came to building muscle but now a personalized training program has taken its place. Many people think that they will put on muscle mass irrespective of how they train unless their diet is right.
You can’t afford to put the training program on the back seat. If training routines were so inconsequential, the pros wouldn’t be spending thousands of dollars every month on their coaches trying to fine-tune their exercise routines, numbers of sets and reps they perform.
Designing The Right Training Program
If you’re a beginner or want to do a transformation, you should give your body at least 12 weeks to show major improvements. We would suggest you divide the 12 weeks into 3-week training routine splits.
3-weeks is the right amount of time for your body to get the most out of your workouts without letting it adjust to your routine. Change the intensity of your workouts week-on-week to push your muscles as you get closer to the 12-week mark.
For example – start your training program with a vanilla training program where you perform five exercises in a workout and do 3 sets of 10-12 reps. In the second week, switch to the German Volume Training (GVT) where you do 10 sets of 1 exercise before moving on to other exercises.
In the last week, you should increase the intensity of your workouts in a way that you’re only doing 3 exercises but are performing 5-7 sets and 15-30 reps on each lift. The increase in intensity will help in conditioning your muscles.
What And How Much To Eat To Put On Muscle Mass
If you’re planning to build muscle mass, your goal should be to eat around 3,000 calories a day. Of these 3,000 calories, 40% should come through carbs and the remaining 30% from proteins and fats each.
If your weight (muscle mass) isn’t increasing at the required pace, bump up your calories by 500 every time. We would suggest you wait for three weeks before modifying your diet. You need to give your body enough time to respond to your diet and training program.
You also need to make sure your recovery is on point. None of the diet and training improvements will do you any good until you’re recovery well. You should be sleeping between 7-8 hours every night.
How many calories a day do you eat currently? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
This Is Why You Should Never Date A Bodybuilder
Reasons You Should Never Date A Bodybuilder.
The idea of dating a muscular man can be tempting. Having a big man around you can make you feel safe and secure. This is also the reason many men join a gym so they could get more girls.
Just like with most things, dating a bodybuilder can have its pros and cons. And in this case, the cons can be a little heavier than the pros. In the end, it is your decision to make.
1. You Don’t Like Making Food
No matter who you are or where you’re from, if you’re going to date a bodybuilder you should be ready for this. Diet is one of the most important aspects of bodybuilding, and no bodybuilder will ever compromise on it.
If you happen to find a lazy partner, you could end up cooking all his meals. Pro tip: if you’re starting to date a bodybuilder, give him no clue you can cook. Pretend as if you have no idea how it is done and you can spend the rest of your life in peace.
2. Bodybuilders Can Be Self Centered
Bodybuilding is a sport where an athlete has to focus on himself. This is where bodybuilders can end up being selfish and self-centered. It can be even more prominent if he is prepping for a contest.
Fitness athletes are known to skip family and friends time to work on their art. You should be ready if this happens to you. Let us break this for you, if you like having all the attention, things might not work between you two.
3. You Don’t Like Working Out
Having a ripped partner and being fit yourself are two different things. You can expect your better half to ask you to start working out. If you’re not into the fit lifestyle, it will be better to set the expectations from the beginning.
You will also have to bear with him if he’s always talking about the gym or if he’s spending most of his time in the gym. Some bodybuilders can tend to have a small world which revolves around fitness and staying in shape.
4. Protein Farts
It is no secret bodybuilders eat a lot of protein. Protein can also be one of the hardest nutrients for your body to digest, and this can lead to farts, protein farts. If you have no idea what we’re talking about, just google it.
Trust us; you don’t want to be anywhere near protein farts. And at the same time, you can’t ask or expect your better half to stop eating protein. This will be a part of your life, and you will have to live with it.
5. Steroid Use
If your boyfriend looks anything like the guys on the Mr. Olympia stage, he’s on steroids. This might come as a surprise to you since most bodybuilders don’t like to share this part of their lifestyle with the world.
If you have reservations about drug use, you should stay away from dating a bodybuilder. It is better to clear this out before you start dating a bodybuilder. Don’t be surprised if you still find out about it later after he has denied using it.
Have you ever dated a bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements