Imagine walking into a campus class and the lecturer handed you a statistic test or an engineering one. You will probably fail this. I guess we all have experienced this at some point in our lives.

The same happens when people find problems in their exercising and diet. It’s more of a trap that we do not understand the consequence of. Most plans surrounding exercises and diet start with a boom but later on end with little success or nothing. Most people follow workout plans that are labelled best and superfood diets. But all this is not enough.

This is what happens:

You are eager to work on reducing your fat content so as to gain muscles again. This sounds cool to almost everyone. It’s not and here is why

Step 1: You are introduced into a plan which you jump into without much scrutiny.

Step 2: Around the 4 weeks mark you suddenly lost motivation and you feel wasted and deceived. Going to the gym becomes a problem and eating a healthy diet becomes hard. Eventually, you end up giving up and consequently wasting your precious time and finances.

Here we are not going to give that one change that will fix everything. It does not work this way most of the time. Your workout plan could be the root cause of all the problems or even your diet plan.

For people having problems with their fitness and diet goals, motivation alone is not a successive strategy. You need first to understand the symptom of these problems and how you are going to solve them

Could overworking be the reason you lost your motivation?

The prefrontal core area around your brain is responsible for controlling willpower and also our day to day activities. It also handles short-term memory and focusing aspects. As such, this part is always overworked past it’s limit.

Addition of workout and dieting routine plans also add up to a list of activities handled by this part of our brain. From eating the right kind of foods to hitting the gym hard you are literally subjecting your brain to excess stress.

Tip: Transforming your body does not necessarily start with a workout plan or a specific meal plan. First, consider taking in an approach that will help to strengthen your mind altogether.

Transforming Your Body Physique

Let’s say, your willpower and new motivation fail to transform your body. What can help next?

The answer is quite simple. Intention and commitment when articulated are a proven success. Combine these two and wonders will happen to you.

Behavioural psychology 101 teaches us how commitment and intention can channel a will to succeed. Make it a commitment to focus on what you are seeking for and write down your intentions as a reference.

It’s much likely that you will stay on top of your tasks as well as achieving your goals. These simple changes help greatly to enhance the effectiveness of any diet or workout plan. Studies have shown that commitment and intention help to enhance or bring back lost motivation.

Transforming your dreams into a reality

Taking a step by step approach helps reduce the cognitive load. This means that your brain is less stressed and as such you find more time to visit the gym. This involves building one habit a time until we are able to cope with what is presented before us. 

The moment you create big challenges your brain functions at a precedent phase. Did you fail in your past workout session? Your brain will always remember this and expect a high probable chance of failure in the future.

You have now been left to work on how to get shredded and this calls for effort and consistent. Long term workout plan channeled by these aspects will guarantee success in the future. Make it a clear goal and ensure you have a commitment towards it and you will achieve success soon.

Lastly by training towards certain goals, you will get to build a mindset which will guide you towards the body shape you want. You surely need not worry about your lost motivation. We got you covered!

Have you woken up and felt like you have just finished a hard workout. Your energy levels are low and you find it difficult to even smile back to your bae. Well, you are not in the right frame of mind bro! You are wasted and you need a rest.

Weakness is like the ‘night king’ and can kick in anytime even without warning signs. You may have followed a performance checklist every detail, had adequate sleep and a very calculated exercise plan but you still feel you are out of form and your energy levels are low.

Do not panic. We are here to solve and give you helpful insights pertaining to training and persistent lethargy. Here you will get to learn about self-scrutiny and a formulation that will help you handle these disappointments.

Top reasons why you are often getting weak

We have gone further to explain some root causes of getting weak while you are doing your workout routine. Continue reading to get more informed…

Improper Recovery Schedule

It is always wise and prudent for athletes to take a break period after a substantial period of heavy workouts. Lack of this recovery period for a prolonged time may affect the ability of your body to develop muscles.

A heavy strenuous workout routine should not be part of an athlete’s daily schedule. This will reap you off leaving you weak. Take an example: A bodybuilder hits the gym twice a day 2 hours each for a month. Another hits the gym two hours five days a week.

The first athlete will strain his muscles due to excess training, unlike the second builder who takes a clear cut working schedule. The second bodybuilder will build massive muscles with no time unless the first who is literally straining himself.

Do not strain yourself but instead take a considerable rest routine to enjoy longevity. Try to reach a balance between high and low-intensity workout schedules. Try to achieve this equilibrium and you are guaranteed a maximum body rest time.

Lack of form

Take an example of professional athletes like footballers. The form one exhibits is an integral part that determines the way a team or an individual performs. Lack of form affects even the strongest athletes and often they find themselves struggling to perform to their level best. From Tiger Woods to Andy Murray we have seen how lack of form can affect a person level of perfomance.

A perfect form is a fundamental part of any athlete training rationale. Poor form is often mistaken for weakness but you need not worry. By following instructions from experienced trainers you can avoid this altogether. When in good form, there is almost nothing that can challenge or overcome your confidence.

Each workout you undertake will have a certain posture and form to be maintained while hitting weights hard. It’s prudent to have a perfectionist like mindset so as to avoid causing more harm to your body. To get the most benefit out of this, execute each exercise in a technical way.

Overtraining

Always have a balance when it comes to your daily workout practice. A severe workout routine will only serve to exhaust an athlete. If you experience a low capacity to recovery, then this calls for a rest. Consider refraining from any sought of high-intensity workout for a week. You will be able to get your body refreshed with a new sense of energy.

A break period comes in handy especially for heavy trainers who find themselves struggling with the daily training rationale. Negative physical symptoms your body exhibit are an indication of the need to take a rest. Do not overlook these symptoms but address them.

Following a controlled workout session will help your muscles to be trained more efficiently. The most crucial exercise should be considered first during a workout session. The benefit of following this is there is a reduced chance of injuring yourself. Accuracy of the workout session is also achieved by following this pattern

Improper Nutrition

Nutrition plays a very crucial part of you life. Good nutritious food provides all the necessary nutrients to fuel your body like a train. Remember your body has different organs each with a particular role. Just like a machine, you need to fuel yourself with the necessary nutrients to keep yourself energised all day.

To achieve a healthy body, you need to follow a complete nutrition diet. Your body works well when its fueled with the correct nutrition. A person taking workout sessions should plan their nutrition diet in accordance to what the workout schedule speculates.

Calorie intake should always be planned based on the type of workout that one is undertaking. This helps to provide muscles with a continuous supply of energy to help fuel their body. Take serious precautions when devising your workout schedule.

Final word:

In conclusion, from what we have discussed it becomes apparent true that the key to remaining strong lies on how you schedule your workout plan. Recovery sessions and nutritional aspects also help greatly ti determine how strong you can stand. A good workout plan that is crafted along with recovery and nutritional aspects of dieting will ensure you are well shredded all year long.

Written by: Esteban Alexander – Elite Shredded Academy Trainer

I’ve been helping people transform their bodies since I finished my college. I am now a grown up and in that time, I’ve made countless mistakes. Bad workouts and strenuous training affects our overall body completion. There were times when my mistakes made me question if I was in the wrong industry. Until I realized that the obstacle is the way.

Once I used this experience as a foundation for smarter program design, I have realized tremendous changes. Clients became fitter. These precious lives were transformed and rules of fat loss and muscle gain become more reality than myth.

I have learned to adapt concepts to individuals, learning that body types, past training history, lifestyle preferences, and injuries were all just as important as nutritional and exercise science. This is where results happen: when evidence-based practices meet individual needs and are combined with personality considerations, which help with consistency.

While we offer no magic pill in fitness, applying these tips is the equivalent of digesting 1o years of training advice in 5 minutes.

Think First, Workout Later

It’s important to build plans that are fun, and easier to articulate at the start. If your clients loves biceps curls, you better believe you should include some variation of biceps curls. Creating a system of reward (even if by exercise) allows for more focus and intensity.

Precaution: But your client is not the expert. Do what they want, and ultimately you’re ignoring what they need.

While there are people who are more physically talented, Michael Jordan’s mindset is a big reason why most people consider him the greatest athlete of all time. MJ would find his opponents weakness and exploit them relentlessly.

I use same approach over and over with all my clients. Find your weaknesses. Lift up your pride. And train until you’re proud of a lift you used to hide.

If you think you can find your Achilles heel, start by comparing some basics:

  • pulling strength to pushing (how much can you row vs. how much can you bench?)
  • quad to hamstring (how much can you deadlift vs. how much can you squat?)
  • upper body to lower body (how often do you train your upper body vs. lower body; not just days, but also reps and sets)

These are simple questions that give you a starting point of what to look for. It’s also good to ask yourself why you avoid certain movements. Most of the time, it’s because you’re avoiding something you need to work on. If you’re not finding weaknesses, you’re probably not looking hard enough.

Importance of 5 Pounds Rule

When my clients first receive a workout plan they almost always ask the same question: It’s either:

  • How much weight should I use?
  • Is my strength at a good level?

My answer is always the same: The weight you start with doesn’t matter. Just make sure each training session builds on the last. Improve each session, and within a short time you can almost guarantee you’ll see some amazing results.

Progress might mean more reps, more sets, or shorter rest periods. These are all good goals. But if I’m being honest, most people always manipulate these variables and ignore a fundamental principle of resistance training: strength.

That’s why my first phase usually starts with one goal: non-max lifts with the focus of adding at least five pounds to each exercise on each workout. The five pounds doesn’t sound like much, but if accomplished, you’re looking at some serious strength gains in a very short period of time. Then you can start manipulating reps, sets, and rest, and that’s when transformation kicks into high gear.

Inconsistent Causes Failure

If the five-pound rule sounds a little unachievable, it’s probably because you’re used to the same weights workout. You’re basically training but not benefiting. The goal of your workouts here is to strain your body every session.

While most people use soreness as an indicator of a good (or bad) workout, it’s fools gold. Soreness isn’t a real indicator. Anyone can easily make you sore with a workout. But that doesn’t mean it’s what your body needs.

I prefer metrics like how you feel, activities you can perform, how you look in the mirror, how much weight you’ve added to the bar, how you sleep, energy levels, how your clothes fit, body measurements, body fat, and many other indicators of progress.

If you really want to look and feel great focus on how you feel, and the changes will follow. In simple words every time you walk into the gym you want to push yourself as hard as possible.

Some days it will mean a PR, and other days it will mean finishing a workout when you normally would have taken a day off. If you’re exhausted and too sore to train with intensity, you’ll put in effort that isn’t the most efficient route to your goal.

Cardio Is Not the Enemy

Cardio is an important element in all my routines because having a strong aerobic system is a very important thing. Whether your focus is fat loss, muscle gain, improving health, or becoming a better athlete. When you lift weights your body fatigues faster. But if you have a strong aerobic system, you will stay fresh and you can train longer and harder.

Need a place to start? Add 1-2 cardio session that last less than 30 minutes, with your heart rate around 60 to 70 percent of your max. You can jump rope, go for a hike, swim, or almost any type of lower-to-moderate intensity activity.

In the gym and not a fan of math? The goal is avoiding a “run-for-your-life” sprint mentality. Instead, crank up a treadmill to a steep incline, and walk or jog at a moderate pace. Sure, it might not be as fun as max set deadlifts, but it will make a difference.

How many times have you heard about how gals are going nuts for the dad bod and we’re here to tell you this, it’s not all hyped as it is.

Dad bod for one isn’t the best for your overall health. It might be easier and way more of a relaxing thing. But a belly that’s fully or fat is not the best thing for a healthy living life. You could potentially be shortening your life span while putting yourself prone to a long lifeline full of medical complications.

If a dad bod fix is what you are looking for, we are glad to freely help. It’s time to change your health and convert your body into an admirable muscular machine.

About dad bod fix

The dad bod is usually a few years of not looking after your body. We get it, sometimes life is hectic and we forget about what’s best for our body health. Bad dieting and a lack of exercise can have massive negative side effects on your body.

To take control of your health back, better your body and add the lost years back to your life, you need to make some drastic changes. Continue reading for more…

Nutrition

Transform that dad bod calls for changing the bad dieting practices you have been doing. You need to promote the vigorous growth of muscles while at the same time ensuring that you control the number of calories you take.

To start off, swap the canned foods for a more healthy diet containing veggies, lean meats and complex carbs. Take more protein-rich foods and cut the amount of fat you consume. This will guarantee a much healthier body and lifestyle.

Your Attitude

Your attitude is very important when taking workouts and keeping your body fit. If you are really interested in transforming your body you will need to change your old habits. A new attitude calls for good eating practices and smart workout. Find a focus point that will motivate you to something. It may be building your biceps. This will be an important game changer.

Once you focus on one point and you are motivated and it will be easy to hit the gym more often. Longterm motivation will transform that dad bod to a Jason Statham like physique.

Exercise more

You need to be hitting the gym and road more to change that dad bod. We are not implying an hour or two a week. Here, you need to make a plan where you will schedule your workout plan weekly. Transforming your out of shape body doesn’t come on a silver plate and you need to work regularly.

When in the gym training, you need to be wise. Don’t just spend hours on the wrong workouts. You need to lift weights in a certain way that will help your whole body and not just some parts. Here we will help to create a fitter and healthier rationale to help train smart.

The dad bod fix practice

You need to cut down the fat content in your body and build muscle to fix a dad bod. It’s simple as that!

You have been away for some time and you are probably doubting if you can find the perfect balance for your workout. Of course, the last thing you would want is injuring yourself on the first day back. Pick weights that you can handle and continue increasing as time progresses.

Here we have created and come up with a workout plan that will help to support the overall muscle growth while at the same time burning unnecessary fats.

Massive muscle growth workout

To help keep your body healthy and in prime condition, you need to grow your muscles. Workouts that are driven towards having more muscles help to maintain a healthy body. Increased metabolism as a result of routine exercises helps to burn unnecessary fats in the body. A more muscular and healthy life additionally helps to create a more powerful and confident personality.

We have made a routine workout that will help you burn fat and develop stronger and massive muscles. Remember to start off lightly before moving to heavy weightlifting.

Deadlift 3 × 6

It’s an all body workout. The emphasis on the backside of the body I a good way to start off. Remember we spend much of our time on the couch watching the game of thrones and the lot and it can have negative effects on our backs.

Deadlifting actually helps to improve these areas while turning our back to a massive block of muscles. It will importantly improve the way you walk, return a well-shredded figure and increase your overall strength.

NB: Take deadlift slow and stick to the volume of weight recommended by the gym attendant.

Leg press 4 × 8

A leg press helps to create powerful muscles to your legs in no time. You do not need to master the different methods out there. Simply sit down with light to weight and start working out. Since it’s more about concentrating on the legs you can comfortably afford to add more weight.

NB: Don’t overextend at the knee at the top of the press.

Strict press 3 × 10

One thing that completes a well-shredded man is the shoulders. To create a perfect triangular torso shape you need to include a press in your workout. This way you will create strong shoulders.

NB: Keep your backside straight while pushing out. In case you start to bend at the lower back, drop down the weight mate

Bench Press 3 × 6

Take some time and visit the bench to be all around. Nothing makes one powerful than lifting heavy weight with two arms on the bench. Start with lightweight all the way increasing and get someone to offer support.

Burning excess fat

A well shredded and muscular body requires to have the correct fat content. Burning excess fat is one of the ways to achieve this. Consider these sets or workouts to burn excess fats and reclaim your old muscles fast.

  • 12 Burpees
  • 12 Sit-ups
  • 12 Dumbbell squats
  • 12 Kettlebell swings
  • 1-minute rest

Start hitting the gym again and say bye to the dad bod physique. Dedicate your time and effort into these workouts and you will soon embrace a new life full of energy and fun.

What are you waiting for? Hit the gym and start a new healthier physique.

Rarely do bodybuilders and swimming come together. But first, is swimming good for bodybuilding? Is it actually possible to be fit and gain mass by stroking? Let’s find out…

But recent scientific findings have proved that swimming is a good remedy for muscle growth. Swimming can offer many benefits for bicep bulging bodybuilders besides being an opportunity to show off our body blocks.

The big secret: Diving into the deep end instead of pursuing the normal routine can definitely improve your physique development.

The trick? You don’t have to train like a pro swimmer to reap the rewards.

Before we start breaking things down into more detail, let’s outline the major advantages of swimming. For bodybuilders specifically, here’s what you need to know.

Regular swimming can:

  • Help iron out muscular imbalances
  • Be a low impact alternative to running
  • Strengthen the core
  • Rehab restrictive injuries from lifting
  • Break the mundane treadmill routine

Improves our recovery time

When done right, swimming especially helps in cardiovascular training hence amplifying our quest for hypertrophy. It will not instantly devour your pecs, like in some kind of high protein sponsored horror flick. When we swim our cardiovascular system has to work overtime to aid propulsion and keep us afloat.

So it should come to no surprise that swimming can offer a big boost to our cardio performance. We additionally increase our overall lung capacity giving the heart a good workout too.

As a bodybuilder, this is some good news. By pushing our lungs and heart we encourage them to adapt and grow. This gets us as swole on the inside as we are on the outside.This results in an improvement in how effective we are at utilizing oxygen during intense exercise and how much blood the heart can pump instantly.

Without getting into too much science, gym rats can use this improved level of cardio to shorten their rest times. This is because you will be able to return to a recovered state faster, due to a higher level of aerobic fitness.

Deal with muscular imbalances

One thing that affects even the most precise bodybuilders is muscular imbalances. Essentially, most of us have developed bodies that are not completely symmetrical.It may not seem like a big deal, but if handled carefully it can raise a mass of unwanted tissues.

Swimming comes in handy to help fix this kind of catastrophe. The full-bodied approach necessary to keep a person afloat will give the neglected body parts a chance to finally work.

Speedos help to lower the risk of injury

Running on man-made concrete is 100%. This is certainly something mother nature didn’t have in mind when she created us. A fact is, a bro our size should definitely not be hitting the pavement on the regular. The continuous thud of the heel to toe on such a hard surface is an added stress to our already challenged body.

Floating most importantly offers a very opposite dimension. Here you get the opportunity to move from one side to the other with minimal impact. We’re not grinding and jerking the essential joints we should be saving for smashing out supersets.

swimming basically offers all the cardio and mobility benefits often availed by land-based training with minimal risk to injury. Now you got it. No need to visit other sites full of fake news and insights!

Developing a stronger core for bigger lifts

In order to stay balanced and afloat, swimmers have to engage their core. As bodybuilders, this is the perfect training opportunity to take advantage of.

Without a solid core, our body would be messy and we would simply sink to the bottom. Likewise, we would struggle to generate and transfer force from our limbs in order to swim. This would automatically leave us stationary waiting for a hopefully lifeguard to come to save us.

Hardcore training directly translates to hard bodybuilding. All these vital muscles have an important role in support the spinal cord as we lift heavy loads. Which for most of us who are exposed to the iron life face each and every day.

Unfortunately, a few hundred crunches spanned out over years of lifting just won’t cut it. Focusing only on the external and highly visual ab muscles will still leave your muscular base lacking.

The trick here is to challenge our internal spinal stability in the pool. Then, in theory, the extra strength you’ve bagged in the pool will facilitate even bigger lifts out of it. You’ll be able to stay structurally strong under weights that once made trump down.

Poolside therapy

Anybody who has spent some amount of time in the gym can testify to having experienced an injury or two. Obviously, the level of injury varies greatly. In case you hurt yourself beyond the standard barbell shin it’s always a good idea to consult a professional medic.

Swimming is a robust method for bodybuilders to rehab new and old injuries. So common that it is used by physiotherapists to treat athletes all across the world. From football to rugby to professional running, swimming has been recommended as a safe and faster way of treating injuries. Here’s the reason:

  • Swimming is a low impact exercise
  • There is minimal risk interms of tripping or falling
  • Water relieves most of your body weight
  • A swimmer can fully control the level of resistance they require
  • The resistance training aspect can help stop muscle wastage

Swimming is the perfect way to get that part of your body fit again. The water can offer as much support or resistance as you want. Additionally, swimming is essentially active stretching, which will stop the area from becoming tight. If done correctly at the right intensity levels it’s a cheap, natural and safe way to speed up your gains.

Get for yourself a set of shorts and get that attitude for swimming. You could be almost anywhere in the world and you’ll find a pool to dive into.

Do you want to build a powerful lean mass without getting fat? Don’t worry bro as we got you covered. Here we have a complete guide to everything you need to know about building a mass body.

All About Lean Bulking?

We all know lifting life is all about the bulk. It’s the time when we build massive strong muscle and hit the gym hard. Lean bulking so means getting stacked. Lean bulking is all about stacking slabs of muscle and minimizing fat content.

Clean vs Dirty Bulking: The big secret

Not all bulks are created equal! Sure, you can stack massive body mass in a matter of weeks. Dirty bulking is quite easy to achieve through unhealthy eating practices. Dirty bulking is simply eating whatever you want while training somewhat hard to build muscle. Scientifically it can work but it’s not a recommended method.

Clean bulking, on the other hand, is how natural you can build your body. It’s the act of intelligently eating a nutritious diet that supports muscle growth while hitting the gym hard.

Nutrition

It’s time to ignite every muscle fibre in your cell with the fuel inside your body. When looking to create stacks of impressive muscle you should never overlook the kitchen. The food you prepare is the very foundation and building blocks that make your body what it is.

This means getting your nutrients correct. There are three essential food groups you cannot live without protein, carbohydrates, and fats. Each one plays an important role in the healthy function of your body.

Protein

Protein provides the building blocks for your physique. You need to have bigger, better and stronger muscle fibres. Practically protein helps to play this role effectively.

This works through a process called protein synthesis. Simply put, your body uses the amino acids found protein foods to regenerate new cells, which then help fix torn muscle fibre. Include protein in your diet to bolster your daily bulk.

High-quality lean protein sources:

  • Chicken
  • Turkey Mince
  • Lean beef
  • Tuna steak
  • Whey
  • Soy

Carbohydrates

Carbs provide fuel for powering through tough lifting sessions. By eating them you load your body with energy giving it the fire to get to work. Carbohydrates are the preferred energy source of the human body.

Okay, it’s true, you do burn fat for energy while at rest. But it’s also carbs you turn to when things get tough. For an intense exercise like weightlifting or high-energy sports go carbs as the ideal source energy. Carbohydrates are found in almost all foods – with some being denser than others. High-quality carb sources include:

  • Rice
  • Bread
  • Potatoes
  • Oatmeal
  • Vegetables

Fats

Fats are an essential part of any muscle building diet. Not only are they essential for hormone production, but for energy too.

High-quality healthy fat sources include:

  • Whole eggs
  • Liver
  • Oily fish (salmon, mackerel)
  • Nuts

The Workout Explained

One of the fundamental ways of achieving muscles is resistant training. Science has shown that neither high-rep low-weight or low-rep heavy is better for muscle building. However, to build strong muscles you need maximum muscle fibre recruitment. In simpler terms, you must ensure a bigger bang for your buck by hitting larger areas in one go.

Rather than focus on sniper-like precise isolation exercises go for big compound lifts. Doing so will ignite greater amounts of muscle fibres and give you a larger scope for potential growth.

Then, once we’ve nailed the whole body with a barrage of big lifts, get isolated. Support your larger movements with smaller, more intricate exercises, each one specifically for a certain spot. See

Example of a Lean Bulking Split

Here’s an example of push-pull-legs split crafted for lean bulking.

The session starts with a big-ass exercise before moving onto razor-sharp isolation exercises. That’s because you should smash your main lift whilst fresh for maximum benefits.

The reason we’ve chosen a PPL split is simply down to the crossover effect. When you are exercising opposing muscles (push/pull) you’re less likely to hinder your next workout. This is why we call it the crossover effect.

It’s up to you decide the rep range you want to use. As we’ve already said, mastering muscle growth is all about volume. If you’re going for low weights go high with the rep. On the other hand, if you’re planning on bending the bar with big numbers, keep the repetitions lower.

Here’s what you need to do:

  • Bench press
  • Military press
  • Incline dumbbell press
  • Skull crushers
  • Seated lateral raise
  • Weighted Dips

Pull day

  • Deadlift
  • Barbell high pull
  • Alternating bent over kettlebell row
  • Wide grip lat pull-down
  • Weighted hand-over-hand sledge drag
  • Chin-up

Leg day

  • Barbell back squat
  • Romanian deadlift
  • Alternating dumbbell lunges
  • Lying leg curl
  • Seated leg extensions
  • Standing barbell calf raises
  • Seated calf raises

The Importance of Progression

The only way you’re can take your physique up is by literally taking it to the next level. Welcome to the world of progressive overload.

Progressive overload is constantly providing muscles with a new stimulus. You can easily achieve this by adding weight to the bar, adding more frequency, increasing duration, shortening resists or altering rep speed.

Employ progressive overload As soon as you’re smashing your rep-range. Add a little more weight to put you back in the trenches. The key point is just to keep making things difficult and testing.

Here’s an example of progressive overload in action:

Week 1 – Push day

Bench press – 200 lb

Week 2 – Push day

Bench press – 205 lb

Week 3 – Push day

Bench press – 207.5 lb

Week 4 – Push day

Bench press – 210 lb

Supplements to Support a Lean Bulk

It’s paramount to note that supplements are not essential. However, when worked alongside a planned diet and workout plan, they can certainly give an added advantage.

The essentials for any bulk are the ones that promote muscle growth and provide energy. Examples are the likes of:

  • Lean protein powders
  • Creatine
  • BCAAs
  • Caffeine
  • Pre-workouts
  • Testosterone boosters

These supplements provide your body with all the essential nutrients needed to stack slabs of lean mass. For example; protein powder can be handy for increasing your intake pre- and post-workout. Creatine, caffeine, and pre-workout ensure you’re always energized. Testosterone boosters keep your hormones on point.

Final Rep on Lean Bulking

Lean bulking is a wise muscle buildering method for adding slabs of lean mass. By embracing a lean bulk rather than a dirty one, you can add impeccable physique from the start. There’s no need to hit a hardcore cutting cycle to strip away unwanted fat mass – which is exactly the way it should be.

Just remember you must employ progressive overload if you’re gonna get swole. After all, to force the change we must take ourselves to the limit. For your muscles – that line lies on either end of the barbell. Now go get it, bro!

If you are reading this article, its because you have hit the gym hard and changed your overall body. First people are admiring you. But how do you stay fit and maintain those admirable muscles? Is it possible to lose your physique even while you are bulking heavy? Continue reading this article and you will understand everything there is to know about bulking and staying shredded.

How complex is it to stay shredded all year long?

The answer to this hard question is simple. It depends on the body type a person has. Lean people find it easier compared to guys with huge bodies. All together its isn’t impossible for anyone to achieve this.

The trick is to ensure that you check your body fat content. The moment you have dropped the fat content to an average level you will need to maintain at a certain level.

While you desperately needed to reduce your daily calories, here it doesn’t work. It is now manageable to maintain your muscle to fat ratio. We are talking about small changes.

Importance of staying shredded

Better body status helps to maintain good metabolism in your body overall. For a more faster metabolism ensure that put more muscles in your body. This may seem absurd at first but realistically it takes more time and energy to maintain them than fat content. You will increase your BMR by practising more of this.

Here are the top tips for staying shredded all year long.

Shift to more flexible dieting.

You probably have dieted extremely to get the body shape you have. Reducing your daily calories is not easy and when done severely can negatively impact your performance.

Basically, low-calorie levels can rip you off and can create a great change in your hormones. Scientific research has proved that cutting your carb and fat levels can increase testosterone levels. So, what’s the remedy? Change to a more flexible diet. To achieve this consider these 3 tips:

  • Track what you take on a daily basis.
  • So long as you are comfortable to eat what you like and at any time.
  • Deduct what you eat from your allowances.

It’s simple and this is how to achieve this plan…..

The first thing you should keep in mind is the amount of calorie you need per day. Apps and calculators have come in handy to help but do not rely on them. The second and most important thing is to ensure you get a rough estimate of what you are consuming track your body weight and fat.

  • Consider dropping your daily snack intake.
  • Add some protein. Take peanuts more in the morning.
  • Stay the same all year long. That’s the magic trick.

Keep track of your body complexion and composition to ensure that your fat levels are maintained appropriately.

You are now in a new world of flexible dieting and this is the only place where you can relax and be comfortable all year long.

Train hard and continuously

This might sound crazy but just training hard and continuously. There is no need to cut down your dieting plan or exercises just because you have achieved the target. The trick here is all about maintaining your body and exploring other different areas.

Importance of continuous and hard training:

  • Helps to maintain and build your muscle complexion.
  • Burns down the fat content in your body.
  • Better body complexion and composition.
  • A more healthy lifestyle.

A major reason for continuous and hard training is to ensure that you maintain your muscle mass. Lifting weights will ensure that your body physique is well protected. It will ensure that you are strong and you can get the freedom you need in your life.

Intensity plays a big role and you need to keep up your daily workout routine. Shift to a strength based workout instead of a purely fat focused workout. Doing thee workouts will guarantee a lean and fit body all year long.

Crush your compound exercises

There are two important benefits one gain after continuous compound movements hits. They are:

  • Calories are burnt much faster.
  • You get to lift much heavier weight.

How compound exercises burn more calories

Exercises that involve a combination of different joint moves need more calories. This comes from the increased demand needed for more recruitment of muscles. This simply means that hitting more compound exercises translates to burning of more calories.

Within a short time, you will grow bigger and stronger while staying lean too. Additionally, you will get to maintain an average level of fat in your body.

Add thermogenic foods in your diet

The term thermogenic basically means to produce heat. Thermogenic food raise the temp of our bodies and hence the need for energy. The body can never achieve this high temperature without first having energy. These foods help to burn down calories in our bodies. Examples of these foods include:

  • Protein
  • Coffee
  • Pepper foods
  • Green tea

Final tips on getting shredded all year long

You now have all the important tips that will guarantee a well shredded year. You don’t have to struggle too hard with exercises that are not giving positive results. Live a lean lifestyle and ensure that you do away with bad dieting and exercises routines.

You have to think and take drastic changes regarding your dieting. Seek as much as you can to fight against fat. Thermogenic foods have the ability to help in this process. These “hot” foods are easy and cheap to access.

Set up a daily routine where you will have an hour to exercise. Remember an hour a day is worth than 4 hours spent on the weekend in the gym. Compound exercise need to be done at a short time spun to allow body relaxation. A few hours a day every week will get you the lean body you wish to have.

You are now set with essential insight to help you stay shredded all year. Good luck and we hope you have the very best 365 of daily one-hour exercise lifestyle. Follow these basic tips and we guarantee a 100% fit lifestyle and a lean body worth the admirance.

As we all know, steroid use is extremely common among guys.

More so than people believe, actually.

When you see someone benching 500 lbs, it doesn’t mean he’s taken steroids, but there’s a good possibility that he has (at least at some point).

Steroid use isn’t limited to huge buff dudes.

A lot of smaller guys take steroids to try to stay shredded and get lean muscle mass.

Now, before we get into this, we just wan tot make it clear that we are not knocking steroids.

We don’t judge the people who take them, and most of the guys we know that do kick ass at the gym and also follow a proper nutritional plan to maximize their efforts.

But it is undeniable that steroids can radically accelerate muscular development, to a point that just isn’t attainable naturally.

The thing is, nobody really admits they’re on steroids.

Even the guys that do take them, always say that they don’t.

And we get that. There is is a stigma, and no one wants to be judged.

But you’re curious, right?

You want to know if that dude that menacingly throws around 100s of pounds is on the juice?

Well, you’re in luck – cause we’re going to reveal the 9 most obvious signs that someone has been getting a little pharmaceutical encouragement.

Big Gut/Bloated Stomach

You ever seen one of those guys who is shredded – veins popping out everywhere?

Yet he also has a protruding, firm stomach that might make you think he somehow managed to get himself pregnant.

He might even have chiseled abs on that big stomach of his. We’re not talking about guys who had too many twinkies here.

Well, it’s a pretty good bet that he has taken HGH (Human Growth Hormone) at some point – and has been afflicted with the lovingly coined ‘GH Gut’.

And while HGH is not technically a steroid, per se, it is certainly a close cousin – and a likely indicator that the guy has at least dabbled in steroids as well.

Body Acne

Most of us don’t get much acne as adults.

Maybe the occasional pimple on your face or your back.

However, guys that take steroids often suffer from serious cases of body acne (like the picture above).

This happens because of the additional testosterone that the steroids help produce.

Testosterone can impact the way that the sebaceous glands function, leading to more body acne – especially on the back and shoulders.

Stretch Marks

When a guy begins taking steroids, he will generally also start getting more muscular.

If he is also working hard at the gym, this can produce massive gains in a short period of time.

Unfortunately, the elasticity in the skin isn’t always equipped to accommodate for these sudden gains, leaving the guy with stretch marks where the skin failed to adjust.

These can be permanent scars in many cases, and most often occur around the sides of the chest, the upper lats, and sometimes the biceps.

Gynecomastia

This is one that most guys hope they’ll never get!

Also known as “Moobs” or “Bitch Tits”, Gynecomastia is when guys have an enlargement in their breast tissue.

This tends to make their chest droop, nipples point down, and in some cases require one of these.

Not a pretty sight…

Gynecomastia generally is thought to be caused by a change in the ratio of testosterone to estrogen in guys’ bodies.

Men typically have around 20 times as much testosterone as women, whereas women have about 5 times as much estrogen as men.

However, when exogenous testosterone is introduced into the body, it gets converted into estrogen through a process called aromatization. This leads to higher concentrations of estrogen in some male steroid users, who then suffer the unfortunate consequences.

A Massive Increase In Muscle Mass

Obviously fast muscle gains don’t always equal steroids.

Sometimes it is just a result of hard work and great genetics.

However, there is a limit to how much muscle a natural guy can put on in any given month.

For a moderately experienced lifter, putting on 1 pound of muscle each week would be a massive accomplishment, and probably not sustainable.

For a steroid user, however, these types of huge gains are not uncommon.

In fact, new steroid users can reportedly put on 20-30 pounds of muscle within just a few months!

Disproportionate Musculature

A natural weight lifter tends to have a certain proportionality.

And while some muscles may be more pronounced than others – based on the person’s genetics and training – there generally won’t be cartoonish irregularities to muscle growth in different parts of the body.

Steroid users, on the other hand, will often have disproportionately large upper body muscles.

This is especially true with the shoulders, traps, and back – since those muscles have more androgen receptors than other areas.

In fact, if a guy has freakishly big, boulderish shoulders, there is a high probability that he has taken steroids at some point.

Losing Fat & Gaining Muscle Simultaneously

For most guys who aren’t juicing, it is almost impossible to gain any significant amount of muscle and lose fat at the same time.

You generally have to choose which one to prioritize, and then build your diet and caloric intake around that.

For guys on ‘roids, however, it is possible to do both at the same time.

So if that guy at your gym has been packing on muscle each week – and losing lots of body fat at the same time – then it is a good bet he’s on something.

Massive Muscles On Small Bones

Ever see a guy who has muscles that are clearly too big for his bone structure?

He might have these tiny little wrists – with massive forearms that seem to have been artifically sewn on top of them.

As a general rule, the amount of muscle natural weight lifters can develop is somewhat dictated by their bone structure.

You just won’t see a guy with a tiny frame with muscles the size of someone that competes in strongman competitions.

Well, at least you won’t without some steroidal support…

Small Testicles

Yes, this is obviously a joke!

We doubt that you are going to go examining the testicle size of the juiced meathead doing 800 pound squats.

Probably not a wise idea…

That being said, this is can be a side-effect of steroids, so I thought I’d include it anyway.

You see, your testicles are responsible for testosterone production.

When you are taking steroids, your body has a plentiful supply of external testosterone, causing your internal production to shut down.

This is what causes the testicular shrinkage.

However, it is important to note that this is reversible – and depending on how careful the steroid user is, their family jewels can return back to their normal size post-cycle.

Further Reading

Are you trying to figure out whether a specific fitness model, bodybuilder, or celebrity is using steroids?

Finally, it is worth remembering that just because a guy is big doesn’t mean that he is taking steroids, so you often have to carefully examine the details to determine the truth each case.

Okay, let’s be honest. You’ve probably seen some weird pictures of guys with ridiculously imbalanced muscle features.

You know the ones…

“Gym dudes” who have freakishly large, yet the most disproportional muscles you’ve ever seen.

What is Synthol?

Guys like the above look like deformed mutants — this is due to synthol abuse, which is unfortunately a trend in the world of bodybuilding these days.

Worst of all, you can legally buy synthol online, making it all the more dangerous.

Now we know – or at least hope – that readers of this blog would never be so stupid as to take this shit…

But in the interest of education (and to satisfy a perverse curiosity), we wanted to write an article that helped to shed some light on what synthol actually is, and why you are seeing a glut of synthol abusing creatures popping up around the internet.

What Is Synthol?

Most people think that synthol is a type of steroid. This is 100% false.

On the contrary, synthol is a targeted area enhancement oil. As a matter of fact, synthol itself isn’t new at all. It’s been used for years by professional bodybuilders that want to enhance the appearance of lagging muscles prior to competitions.

They would inject this concoction of oil into the appropriate area, and voila, instant muscle growth.

Yes, that’s right, synthol takes effect almost immediately, making it literally the fastest way to get jacked.

Or at least that’s how it is sold…

Why Has It Become So Popular?

If synthol is nothing new, then, you might be wondering why you are suddenly seeing it all over the internet.

Well, this is fueled by a fairly recent adoption of this stuff in several Latin American countries.

Yes, the synthol epidemic is largely driven by a huge increase in usage in countries like Brazil, Argentina and Colombia.

It’s a fair bet that most of the users you’re seeing are from one of these countries – at least for the time being.

As for the big ‘why’, it should be pretty obvious…

Taking synthol is a quick and easy way to look big and muscular without actually having to lift weights or be strong!

For that reason, it often appeals mostly to younger guys who don’t train properly, or who are just getting into bodybuilding, and want that quick fix.

They want to look like the pros they see in magazines, and they want it now!

The truth, however, is that the synthol ‘look’ is nothing more than a poor, twisted imitation of the real thing.

Synthol users generally come off as ridiculous parodies of bodybuilders with none of the proportionality or aestheticism.

The injected muscles often have a soft, spongey look to them – like giant inflated balloons that would burst if you pricked them with a pin.

It is not a look that screams strength, at least not in most of the world where (thankfully) these images are often met with derision.

But in the countries I mentioned above, it is a different story…

By and large, more people seem to be more accepting, if not down-right appreciative, of this grotesque look in countries like Brazil, judging from local news reports on synthol users from such countries.

For instance, just take a look at this video from a Brazilian talk show.

The hosts aren’t mocking the balloon animal; instead, they appear to be taking him seriously, as he sits there with an air of self-satisfaction.

And this is likely why we are seeing synthol usage largely confined to these countries at the moment.

After all, not many guys would aspire to the synthol look if others around them didn’t appreciate it.

Are There Health Risks To Taking Synthol?

Well, aside from the obvious point that abusing synthol will make you look clownishly absurd – and will likely leave you permanently deformed – there are some other serious health risks to shooting yourself with this crap.

For staters, it is not at all uncommon for synthol users to suffer site infections, leading to the build-up of massive amounts of pus that needs to be drained.

There is also the risk of significant scarring, which can reduce blood supply to the area. If left untreated, this can result in gangrene and eventual amputations of limbs.

Even worse, synthol abuse has been known to lead to staph infections, which can ultimately spread through the body and be fatal.

So if just looking terrible wasn’t enough of a deterrent, hopefully some of these potentially life-threatening risks can help to hammer home the point that you should NEVER take synthol.

It isn’t real muscle and it doesn’t make you stronger.

Synthol is nothing more than a flimsy way for people to lie to themselves about how big and strong they are.

If that’s your cup of tea, you might as well buy yourself a muscle shirt like this.

It’s a hell of a lot safer, and at least you can take it off when you ultimately realize how stupid you look.

People usually train when they have time or when it fits with their schedule, letting their day-to-day life dictate when they hit the gym. However, muscular performance and hormone levels fluctuate throughout the day, which is completely normal but something to be aware of. Is there a way to workout on a certain time of day for peak performance and hormone levels? Hell yes there is.

The Regulator of Life: Circadian Rhythms

A circadian rhythm is an internal clock that controls all physiological processes of animals and humans. The circadian clock has several functions including control of your hormones and metabolism, organization of sleep/wake patterns and mental/physical performance.

The circadian adapts to environmental changes such as food intake, exercise and light/dark cycles. The system itself affects the regulation of nervous system activity and hormonal production, which in turn tells us when the optimal training time is. By fully understanding these processes, you will get a better idea of how the time of day may affect your training and results.

Both of these fluctuate throughout the day, peaking at certain times while being low at others. Here’s a depiction of the typical fluctuations of biochemical and physiological events with a 24-hour period, known as a biorhythm:

As you can see, fluctuations throughout the day may have an impact on our performance levels and influence the hormonal concentrations around training. Although some data suggests that training in the early evening may provide the greatest force and muscle strength, it’s not always as black and white as that.

Muscular Performance

Have you ever wondered why most sporting events are played in the afternoon, and why most world records are set in the mid-afternoon to evening? Studies in a variety of sports and activities – weightlifting, cycling, etc. – have shown measures of strength and power to be highest in the afternoon/evening compared to the morning. So, if you’re an elite athlete trying to win a competition or set some records, this time of day may help.

Optimal body temperature for training normally occurs during this time, providing you optimal nerve conduction velocity, joint mobility and safety, metabolism, and muscular blood flow. Your core body temp is low at night, rises quickly upon awakening, and reaches a maximum in the evening. Keep in mind that activities requiring strength and power have been shown to be more affected by time of day than other forms of activities, such as endurance events.

Hormonal Changes

The circadian rhythm also affects the fluctuations of your key hormones. The most important hormones related to training and body composition are testosterone, cortisol, and growth hormone. Testosterone is well known as a potent anabolic, muscle-building hormone. If we look at our testosterone levels throughout the day, in most cases, they’re highest in the morning and will drop throughout the day.

However, this normal rhythm can be altered depending on your lifestyle, sleep, and daily activity. One important consideration is that testosterone levels normally increase after exercise, and the rise in testosterone after exercise appears to be more profound in the evening than it is in the morning.

Growth hormone (GH) is another muscle building hormone. Normally, the majority of GH is released in “pulses” when you sleep, with the largest pulses occurring before midnight and some smaller pulses in the early morning. As with testosterone, intense exercise acutely elevates growth hormone levels, providing spikes post-workout and altering our body’s normal pattern at night.

In contrast, cortisol is a stress hormone with a bad reputation as it can cause muscle protein breakdown. While this is sometimes overplayed, cortisol does have some important roles. If cortisol is left elevated for some time it may have detrimental effects.

Our cortisol levels at rest follow a natural pattern, peaking in the morning and decreasing during the evening. Researchers have found the elevations of cortisol in response to exercise are lower in the early evening compared with the morning. In other words, if cortisol or other related factors such as recovery are an issue and you want to keep them under control, training in the morning may be best.

Theoretically, for maximal muscle growth, you’d want to have a high testosterone to cortisol ratio (muscle building vs. muscle breakdown). However, at this point in time the research is still controversial with regard to the relationship and effects of brief fluctuations in hormone concentrations on muscle growth.

So Is There Actually a Best Time to Train?

Only a few research studies have examined the relationship between training at different times and muscle growth. The most supportive evidence came from a 10-week training study where the subjects were assigned to either a morning (7-9 AM) or afternoon (5-7 PM) training group, both following the exact same training routine. Researchers found the afternoon group experienced a 3.5% increase in muscle size, versus 2.7% in the morning group.

So, while the trend is there, it failed to reach statistical significance. This may have been due to the timeframe (only 10 weeks, and muscle building is very slow) or amount of participants. Over 20, 30 or 40 weeks, these results may have been more noticeable, demonstrating a benefit for afternoon or evening training.

Lifestyle and Preference

Your preference is always an unappreciated yet vitally important aspect of diet or training. Far too often, people will make programming decisions based on what they believe to be “most optimal” at the cost of their own preference and lifestyle. For example, if training in the morning suits you better, is it best to disregard this and train in the evening for some form of hormonal and strength benefit?

The answer is no. Thinking logically, even if you were to get a 5% improvement in the evening, this would easily be countered by the fact you’re probably less motivated and tired after work. You may also have less energy and will have decreased performance, which probably leads to you doing less total volume. Hey, you want to get home, right?

These variables, particularly intensity and volume (total sets, reps, and weight lifted), are proven to be the most important aspects of training for muscle growth. To maximize your progress, pick your training time on these two key variables. Train when you can perform best and have an uninterrupted workout and plenty of time for volume.

Dieting

You can see the same issues with dieting. For example, a complex strategy, which may increase fat loss by 5%, will often be very difficult to sustain. The plan will be much harder to stick to, be less enjoyable, and cause you to quit or be less consistent. Consistency is the number one factor, so reducing your chances of achieving this for a small boost is a recipe for disaster, whether it’s training or diet.

Pros vs. Average Joes

If you’re a pro athlete who trains and competes for a career, training in the PM could give you that 1-2% boost that makes the difference between winning a race and placing tenth. However, a lot more research is needed to draw solid conclusions.

For most people, the optimal time to train is when it best suits your lifestyle and when you know you can go into the gym with focus, motivation, and energy. For some, this is in the morning before work when your mind is clear and you can give 100% to your workout. For others, it may be in the PM. It simply depends on your own preferences.

Even though it may seem that there’s strong evidence for training in the mid-afternoon to evening to maximize performance and benefit from optimal hormone production, the evidence is far from conclusive. Ask yourself if it’s really that important when you may end up leaving early, losing intensity and focus or, worst of all, not being consistent. Remember, consistency trumps “optimal” when it comes to training and nutrition.