Every body is different, every fitness goals are different. Among the countless fitness goals out there, one of the most sought after – and the hardest to achieve – is to build muscle without the fat. Often referred to as ‘Clean bulking’, this is quite a challenging task because one need to ‘eat more to […]
Eat more… The end. The most basic concept in human nutrition is the energy balance model shown below. Simply put, if the amount of calories in your diet exceeds the number of calories your body needs you will put the weight on.
One of the most common ways that a man enters fitness is by wanting to look like a certain actor. Almost every boy has seen a comic book or watched a movie and thought “I want to look like Superman”.
Carnitine is a quaternary ammonium compound, which is essential for metabolic function in all mammals. Carnitine is not only essential for the healthy function of various human physiological systems, but also supplementation with carnitine can confer serious boosts to athletic performance and overall body composition in athletes that supplement with it!
I’ll outline some of the methods that have successfully worked for my legs and my clients’. There are three starting points from my experience that you may fit into:
The term maintenance calories is thrown around a lot. For those that don’t know, your maintenance calories are the amount of calories that you shouldn’t lose or gain weight on. But exactly how much is that?
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
If you are wondering how to build muscle mass, you have come to the right place. Improving your muscularity is the aim to gain muscle mass but decreasing body fat is usually how muscle mass is measured.
#1 Squats
4 Sets 12-15 Reps
DONT’s
Not squatting low enough (first two squats in video)
Dropping your chest during your squats- very bad for your back! (Next two in video)
Raising your heels off the ground during squats- can lead to shin splints/ injury (last two squats in video)
DO’s
Be slow and have control
have a neutral neck/ spine alignment with your chest UP
have a forward focus keep your hips below parallel
keep your knees behind your toes
have your feet FLAT on the ground
A post shared by shredded academy (@shreddedacademyofficial) on Mar 30, 2018 at 12:14pm PDT
#2 Leg Press Machine
4 Sets 12-15 Reps
DONT’s
Do not lock your knee.
Do not place your Hands on the knees!
DO’s
Upper and lower legs make a 90-degree angle.
Push with mainly with your Heels.
Rest your head back to get a better range of motion!
position the feet right in the middle, not too high or too low.
A post shared by shredded academy (@shreddedacademyofficial) on Mar 3, 2018 at 9:46am PST
#3 Cable Kickbacks
4 Sets 12-15 Reps
DONT’s
“Bad girl booty syndrome” where the low back is arched like a MF and butt sticks out. we’re not a doctor but that shit ain’t good for your back.
Using momentum to drive the leg back and not controlling the negative portion.
Standing upright and DECREASING the range of motion.
DO’s
Brace your abs and maintain that tension throughout the set. This will keep your back from overarching and prevent Bad Girl Syndrome.
Bend your knees SLIGHTLY and bend at the hips.
Make your glute do all the work. Start the motion with your glute squeezing hard, instead of just kicking your leg back like you’re kicking something off your leg.
A post shared by shredded academy (@shreddedacademyofficial) on Mar 22, 2018 at 3:32pm PDT
#4 Dumbbell Deadlifts
4 Sets 12-15 Reps
DO’
stand up straight with feet shoulder width apart and shoulders back.
bend at the waist with hips back and your ensure your is core engaged
knees should be slightly bent but fixed
as you lower the db’s focus on the stretch (pull) in your hamstrings
db’s should remain as close to your body as possible (don’t sway outwards)
bring db’s slightly past knees or until you feel comfortable engagement
keep engagement throughout the duration of the movement (don’t relax at the bottom)
squeeze through your hamstrings and glutes to raise the db’s back up
squeeze, squeeze, squeeze!
.
A post shared by shredded academy (@shreddedacademyofficial) on Mar 13, 2018 at 10:40am PDT
What is Shredded Academy?
Check out Shredded Academy for fat-loss workouts and nutrition plans at all levels. The free articles on ShreddedAcademy.com also have a ton of information and motivation.
Summer days can get pretty hectic with work, sleeping enough, hitting the gym, and then to add cooking a suitable meal for your diet is nearly impossible. Meal prepping has been the best solution to this widespread problem, and I’ve got tools to make it even easier.