If you’re a noobie at the gym, you’re probably hyped about trying all of the classes, free weights and equipment. Taking control of your fitness goals can be motivating and empowering. However, it is a pool of bacteria with all the sweaty bodies going in and out of the gym.

Before you pull the plugs on your gym membership, know that there are various ways to avoid getting gross at the gym. Knowledge is power when it comes to the gym. You must stay educated to keep you from getting sick with an infection or some nasty bug. The international Journal of Environmental Research and Public Health published a study that found that personal hygiene, surface cleaning and disinfection schedules of gyms can create a perfect breeding ground for bacteria.

It doesn’t matter if your gym is super fancy or bare bones, similar to bed bugs (which you can also bring home from the gym), bacteria can live anywhere. “A high degree of microbial diversity originating from inanimate surfaces of fitness centers may be alarmingly implicated to poor personal hygiene of facility users as well as to the inadequate cleanliness of the facilities,” the study concluded. Gross, right? Here are some things you can pick up at the gym so you can learn how to avoid them like that plague you don’t watch to catch.

1. Athlete’s Foot

Tinea pedis, more commonly known as athlete’s foot, is so common among people who work out that it even has a fitness-appropriate name. According to Consumer Reports, you can pick up athlete’s foot from wearing tight sweaty shoes for too long, or from walking barefoot on damp surfaces at the gym. Like the shower or pool deck.

This itchy fungal infection usually appears on the feet in the form of a scaly, red rash, and it can quickly spread to other parts of your body. Want to avoid it? Of course, you do! Don’t walk barefoot at the gym, and if you shower there, wear flip flops. Additionally, remove your gym shoes and socks immediately after your workout. If you do get athlete’s foot, you can treat it with an over-the-counter fungal cream.

2. Klebsiella Pneumoniae Infection

Never hear of klebsiella pneumoniae infection? Me neither. According to WebMD, “Klebsiella pneumoniae [bacteria] can be dangerous if they get into other parts of your body, especially if you’re already sick. They can turn into ‘superbugs’ that are almost impossible to fight with common antibiotics. The germs can give you pneumonia, infect your wound or blood, and cause other serious problems.”

The International Journal of Environmental Research and Public Health study reported that this bacteria is found on rails and stationary bikes. If you’re healthy, you’re probably not going to get this. However, if you’re already sick or you have a compromised immune system, you should take extra precautions. Wipe down equipment with a clean towel before you touch it, and wash your hands immediately after you finish.

3. Urinary Tract Infection

If you’ve ever had a urinary tract infection, then you know it can be one of the most painful and uncomfortable conditions out there. You can get UTIs from not drinking enough water, not changing out of tight, damp gym clothes, not peeing after sex, and from a rare bacteria known as aerococcus viridans. The International Journal of Environmental Research and Public Health reported in their study that this bacteria was found on gym equipment like leg press machines.

Symptoms of a UTI come on suddenly, and include a frequent and urgent need to urinate as well as pain and burning when you pee. You can also experience chills, lower back pain, and a fever. If you do have these symptoms, see your doctor ASAP. To avoid this bacteria, wipe down that gym equipment, drink plenty of water, wash your hands before and after using the bathroom, and change out of your gym clothes as soon as you’re done with your workout.

4. Serratia Marcescens

According to the study, serratia marcescens is a bacteria that can cause everything from UTIs to respiratory infections. This bacteria that you can’t pronounce is found on a lot of gym equipment, including free weights, stationary bikes, treadmills, leg press machines, and more. It’s spread by direct contact, like touching a piece of equipment and then touching your body. To avoid catching this, disinfect equipment before you use it, and wash your hands before you touch your eyes, nose, mouth, and before you go to the bathroom (to avoid getting a UTI).

5. Plantar Warts

If you love to watch gross stuff, like giant pimple-popping and tonsil-stone-removal videos, you can go down a horrifying (and oddly satisfying) plantar warts rabbit hole on YouTube. If this is not your jam, the above video is tame, so you’re safe. Plantar warts are caused by a strain of human papillomavirus virus (HPV), which can enter your body “through tiny cuts, breaks, or other weak spots on the bottom of your feet,” according to the Mayo Clinic.

You can pick up plantar warts by walking barefoot in the gym locker room, shower, yoga studio, and on the pool deck. Seriously, shoes and socks have never been so attractive. The good news is that plantar warts aren’t serious, and sometimes clear up on their own. If you develop a lot of them, or they look anything like these plantar warts YouTube videos, see your doctor to have them removed.

6. Staph Infections & MRSA

Staph infections and MRSA present as skin infections that can cause sores and boils. Sometimes these infections can be treatment resistant, and can pose a serious health risk, according to WebMD. The study published in the International Journal of Environmental Research and Public Health reported that staphylococcus is one of the most common types of bacteria found in indoor environments, and can live on pretty much any surface.

You can reduce your chances of picking up this nasty bacteria by wiping down your equipment before you use it and washing your hands. In fact, it’s a good idea to use an alcohol wipe or alcohol-based hand sanitizer after using each piece of gym equipment.

7. Cold & Flu Virus

The best way to avoid the cold and flu virus at the gym during flu season is to put your gym membership on vacation because you can get the flu just by talking to someone who has it. If you’re determined to get your workout in anyway, follow the hand-washing and machine-disinfecting protocol, but don’t go to the gym if you’re feeling even a little sick. When your immune system is weak, you’re more likely to catch a cold or the flu.

These are just a few of the gross things that can happen to you at the gym, but you get the general idea. To avoid catching something gross at the gym, practice good hygiene, disinfect your gym equipment (including yoga mats, medicine balls, and free weights) before and after use, avoid touching your face, don’t walk barefoot, and remove tight and sweaty clothes and shoes immediately after working out.

Additionally, bring a clean towel to the gym every time you work out. If you use the same dirty towel all week to wipe your face after running on the treadmill, you’re basically just spreading bacteria. Because, when it comes to avoid getting gross at the gym, it’s really a case of #TheMoreYouKnow.

9 Booty Building Tips from Top Experts

Different experts have their fashions and specific training skills to build up butts. We have gathered few experts’ workouts and instruction on how to enhance your glute features. The guiding question for this was; what is your best tip for building strong great-looking glutes? Here are collections of the training tips gathered from the experts.

Lee Boyce (Strength Coach and Performance Expert)

His basics for building the glutes include, sprinting, lunging and stopping the heavy hip thrusting. Definitely, he advocates for sprinting as one of the best ways to work the back chain because it delivers a performance optimization and minimizes injury. He however prefers dumbbell walking lunges for unilateral component and the fact that one can adjust his steps to create a better strain on the glutes. And taking larger strides as you lean forward on your torso provide for a better impact on glutes. Dumbbells is more effective than barbell because it asserts weight to the nearest of your hip joint meaning that it forms a smaller lever arm and creates less strain on the low back.

In summary, if you want a specific goal on glute development and aesthetics, you must decrease your workout weights and rather do more reps as you concentrate on glute contraction and make them dominate every rep.

Bronwen Blunt (Coach of Nutrition and Strength)

It is vitally important to start off the exercise with basic compound movements. The reality is that you cannot grow to a high level of powerlifting unless you build your butt – same as making a foundation when building a house.

There are many competitors that mess about in the gym, trying out some isolation exercises that targets their glutes. However, I see them neglecting the compound movements in their training sessions. It is not possible to build big butt by just pumping out light reps and over-sitting on machines all the time all day. But if you can focus on reinforcing a foundation for your big butt destination, then every kind of exercise you might apply may lead to an overall good physique.

Top three picks in this area for me would be Bulgarian split squats, sumo deadlifts and the low-bar squats. Simply put, just add these exercises on to your training program for hypertrophy. Manipulate where possible and enhance strength – your target must in a specific area. For example, as you do a sumo pull for 3 to 5 seconds, hold and squeeze your glutes.

Paul Carter (Bodybuilding and Strength Coach)  

The key to building your butt is to stop relying on deadlifts and squats as you strive to build them. It is true that squats and deadlifts could initiate glute development, but this is for few ‘blessed’ ones. Just know that majority, though, will need to optimize the process. Contrary to Blunt, Carter details that during the compound exercises, squatting and deadlifting may not be enough to build glutes because the legs often share the tension asserted to the glute muscles.

On squats, split squats does create a better initiation though there are few cues to keep in mind; think about the knee of the leg going down and return as your weight is supported by the other leg, that is, if you are doing the squat with your rear legs on a bench; use iso-holds after every set for approximately 10 seconds to torch up the glute medius. Reverse lunge version will make your glute to produce a louder working scream. You are allowed to do that on a Smith machine. You can also engage a hip abduction technique because it works fine to build a big cannon butt.

  • A model technique for starters may be so strictly in this procedure;
  • Hold each rep for 5 seconds and use eccentric for 5 second as well.
  • On hitting failure, push your legs out with your arms and do 5 forced reps.

If you want to maximize your glute you better focus on your hip extension and hip thrust is just great for this. As you accomplish this workout, ensure that your toes are pointed outwards just slightly so that it can allow you freely rotate your external hip. It might be very impossible to have maximal glute contraction without that.

Tony Gentilcore (Performance Expert and Strength Coach)

He advocates for none ‘absolutist’ character in exercises when it comes to aim of developing a great set of glutes. Though some say that only barbell glute and hip thrust should be applied in building glutes, some conversely say that one needs only heavy squat and deadlifts to achieve this purpose.

Though there are many arguments pooled today on techniques to have a great glute, all are important. Try including every technique mentioned in your programme and weigh on its outcome regularly. However one protocol I have found best working for my female clients – those obsessed with glute training – is called the ‘5-10-15-20 Method’. This method is in the procedure below:

First Workout

  1. Heavy squat or deadlift for 5 reps
  2. Kettlebel Swing for 10 reps
  3. I legged hip thrust for 15 reps each leg
  4. Seated Band Hip Abduction for 20 reps.

Second Workout

  1. Heavy hip thrust for 5 reps
  2. Constant Tension Goblet Squat for 10 reps
  3. Bodyweight Reverse Lunge, Deficit for 15 reps each leg
  4. Lateral Band Walk for 20 reps each leg.

Points to consider:

  • Always rest for 60 seconds at the end of each rep and do a total of 2 to 3 rounds
  • Do these workouts at the finishing point
  • Perform every workout in a circuit fashion but with little rest between the exercises
  • Every time your kettlebell swings goes squatty, a baby seal dies
  • Work out this twice a week

Bret Contreras (A Performance Expert and Strength Coach)

There are two paths towards building a desired glute. These are mind-muscle connection and progressive overload paths. In these paths, you must start with workouts involving below abdomen which allows you to easily move big weights for example, leg press, back squat, sumo deadlift or even hip thrust. Set personal records regualarly when working out the big lifts and take enough time to rest in between the workout sets. Finalize your workout with smaller movements such as dumbbell frog pumps or body weight back extensions, or knee-banded dumbbell glute bridges.

Note not to count reps rather squeeze the glutes and concentrate for quality. You can use higher reps within the shorter periods – it has a positive outcome. When you combine the two paths, you are very likely to develop your glutes maximally.

Mark Dugdale (IFBB Pro Bodybuilder)

He advocates for training first butt are laggig. Prioritizing is the key to building a great-looking and strong glute. This can take shape on starting with a leg workout and something more that may bring before-hand fatigue. The glutes will assist the quads and leg muscles when they are pressured to the max. Below are some of the best suggestions for glute development;

  1. Hip Thrust by holding the contracted position for 2 seconds and count on each rep.
  2. Bulgarian Split squat where you will do a drop set with iso-holds
  3. Prowler Push where you take a long, slow and deliberate strides with a moderate amount of weight load on the sled.

Christian Thibaudeau (Performance Expert and Strength)

He bases the glute development technique on spiral tension during the squat. He states that the first thing to do to build glutes is by learning to involve them in the big basics such as squat variations. I fthey are done properly, you may develop the great-looking glute. The major problem involved is that most people dominate on anterior chain and are never willing to learn to produce that stress in the glutes whenever they do squats techniques. When you either focus too much on weightlifting rather than tensing the glutes, it is like you are switching on to your default setting. Establishing a proper tension is achieved by externally rotating your legs to increase a spiral tension which activates the glutes. Throughout all these eccentric, concentric and transition phases movements, that spiral tension must be maintained.

During the pauses, try the following;

  1. Pause about one inch above ass to grass position
  2. During the pause, maintain the spiral tension
  3. Stand up directly from the paused position. Don’t take a bounce down.

Once you know how to do the spiral tension, then glute building will be made much easier.

Amit Sapir (World Record Holder Powerlifter and IFBB Pro)

He advocates for a one base movement and accompany lots of accessories exercises with a lot of angles just to support them. For instance, the low bar squat may be the first choice for a base movement. You should make it as heavy as possible then work in the 6 to 12 rep range. Apply a circuit of many isolation movements as you have in mind. Take more time under the tension because glutes are relatively bigger muscle group that may need a lot of stimulation from this. In rep ranges of 8 to 15, do hip thrusts, glute bridges etc to increase the static contraction for at least half of the set as you focus on glutes.

It is about exhausting your glutes completely to initiate a better muscle building for glute. You can then finalize it with long step lunges for over 20 reps on each leg. You are then ready for the best glutes.

Eric Bach (Performance Expert and Strength Coach)

He advocates for hitting the butts heavily and engaging them in volume. He says for one to build strong and great looking glutes, they must combine mechanical tension and metabolic stress trainings. If you build foundation around high tension exercises like deadlifts, squats and hip thrusts. You will pick 3 to 5 sets of 3 to 8 reps and progressively increase the weight on the bar. The process providing high tension focusing on the strength building may help maximize muscle fiber recruitment and this makes glutes stronger as they recruit muscle fibers.

Dr John Rusin (Specialist of Strenght Training and Performance Expert)

He bases his glute development on going lighter on hip thrusts. Obviously he observes many people overload the barbell hip thrust and glute bridge exercise only to reduce the impact. The problem is that people have no idea how to engage the glute-developing movements. They neither tear apart the lower back for tension on glute. Because glutes are primary stabilizers of the hip and spine and are capable of protecting for a lifetime of physicality, they need to be trained on effective hip thrusts.

Genetics undoubtedly play a significant role in our lives. They are responsible for our uniqueness and each one being good in our own different ways. In bodybuilding, it comes with no big surprise.

There are pretty skinny guys who have been working tirelessly on their hamstrings for years but are hardly getting the results they are working for.

On the contrary we have these lucky guys who are the subject of cyber bullying because of their super sculpted physiques. They get ‘the entire human race is on steroids’ type of comments.

Well, genetics don’t play much part in physique development. Supplements stores wouldn’t simply exist because of this fact.

But can pre-determined traits actually determine the success in bodybuilding, or is it just another myth of the gym?

Genetics: The Ectos, the Mesos, and the Endos

As far as genetics and bodybuilding are concerned, there are way varied outcomes. This can be examined by checking out the three primary body types.

Many of us fall into one category of the primary body types, however, this is not a concrete outline of every person. Sometimes we can fall somewhere in between two.

We have got ectomorph, mesomorph, and endomorph body types and each has got their pros and cons.

Therefore, every guy falls into a specific body type and it is possible fall in between two.


This is the average thin body. Some typical characteristics include

  • Lean muscle
  • Naturally thin
  • Low body fat
  • Light bone structure
  • Super quick metabolism
  • Narrow shoulders
  • Flat chest
  • Struggles gaining mass

Basically these are lean, mean, gangly machines.

Gaining mass is a struggle as an ectomorph in bodybuilding. Every calorie they consume seems to vanish fast because of their super-fast metabolism. Hitting an optimal surplus is a hard task making bulking very difficult.

Lack of knowledge and laziness can’t be accounted here as this fellow train pretty hard. They are simply not responding hence the term “non-responder”. Studies have proven this phenomenon.  

Ectomorphs’ can’t produce extra genetic material because of their cells inability to openly share their nucleus with the muscle. Also, they have insufficient satellite cells surrounding muscle fibers.

The beauty here is that once this body clicks slabs of lean muscle finally build. Shredding of any additional body fat is effortless because of their naturally low body fat.


These are naturally jacked and incredibly good looking guys. Here are there conspicuous characteristics:

  • Possesses ‘V’ taper
  • Naturally strong
  • Athletic build
  • Defined muscular physique
  • Builds muscle easily
  • Average fat gainer
  • Steady metabolism

These guys are naturally good at any sport they take part in. This could be because they are naturally tall, possess a perfect ‘V’ taper, and athletic.

Look at it this way: mesomorphs make up the middle ground of the gene pool such that they are not so far out of it and are not drowning at the bottom either.

When starting out in bodybuilding, they have a pretty excellent progress. Their muscle gain and response to weight training is pretty impressive.


This is usually the type of guy with broad shoulders and a barrel chest. Also, you’ll know the endomorph when you see them.

Endomorphs are:

  • Round build
  • Natural “stocky” stature
  • Natural higher body fat – hardly appear shredded
  • Gains both fat and muscle easily
  • Slow metabolism
  • Typically short
  • Broad shoulders and thick wrists.

Gaining is never an issue for endomorphs as their bodies are simply pre-programmed to grow and build, which they do, and pretty fast.

Well, easy gains come at a cost. Endomorphs have an above average body fat and slow metabolism. Piling up all the muscle is easy but it’s much harder for them to cut up the fat and become lean.

These fellows must keep an eye on their energy intake. As training for fat loss can be pretty hard.

Don’t be deceived by body type: using grey matter to build muscle

The mind can be the secret weapon to your sweet success in bodybuilding. A lot of fellows have experienced dominance in the realms of bodybuilding without being blessed with the greatest of the genes.

When it comes to training, guys often forget that intelligence can play a big role in success. Some forget that it doesn’t need coaching and guidance on very small and basic things. You don’t need coaching to get out of that bed and hit the gym. No you don’t.

One is mistaken, if they think that they are going to have an easy ride because of an optimized body type. Brawn is not everything, right mind is.

Many have had shoddy body types, the likes of Larry Scott, but came out for the iron like it was their last. Cruising and seizing every opportunity they got hold of until they became their greatest features.

Lesson learnt: Make that disadvantage a freaking solid strength.

Take a cerebral approach in your training. It’s never a bad thing. Train extremely hard and fill in the blanks as you go along by making lifestyle choices that count by engaging books, webinars, diet, supplementation, and podcasts all about training.

Engage with Dorian Yates on whatever platform there is. He has way lot of information about spotting flaws and fixing them for physique success.

Hormones: they are not just for quenching anyhow thirst

In bodybuilding, good hormones could make all the difference you desire in building a world class physique.

This can easily be gotten wrong. Therefore, individuals should study and conduct research about their genetics to uncover just what hormonal characteristics they are expressing lest they start growing funny protein-fart clouds in quite unusual places.

One can monitor their behavior throughout the day or can take a test to uncover this. Determine whether it is a lack of sleep that is lagging you behind. Or if its unusual sex drive. Do you have a feeling of constant hunger?

Constantly monitor your body, because hormones could be influencing you in more ways than you could realize.

Application to bodybuilding

In an ideal situation, our production of endogenous growth hormones and androgens would be high. It’s because they have a positive synthesis effect on skeletal muscle, which is the desired effect.

It is desired when cortisol levels are naturally low. Poor lifestyle choices and stress play a key role in our cortisol levels. Some can be born with predisposing factors to depression and anxiety consequently leading to low testosterone level and high cortisol levels.

Studies suggest that short-term increase in cortisol is associated with a decrease in protein synthesis. So you know what this means. Try and stay away from stress and optimize your body through lifestyle changes and natural enhancers.

One can ensure their hormones are in perfect balance for muscle build up by supplementing with effective boosters.

In summary

Hey, you got to work with the hand you were gifted with.

A certain body type shouldn’t stop you from evolving into an absolute bodybuilder. You have to overcome less than deal with circumstances, hard work always beats talent.

To overshadow the rest and beat the odds you got to depict a high level of unmeasured work ethic.

If you are naturally skin, put the ‘easy gainer’ thought into your head. Work extremely and extra hard to bulk. Resurrect those weaknesses into strengths and sure enough you’ll make the most out of it.

Knowledge is better than just the sake of doing things. Hyped up with the science of hypertrophy makes you acquainted to track your training and to be better each day. For instance they say, real bros maximize every inch from their training. If the training gives a positive result, then it’s embedded into the program for more positive results – the essence of getting the knowledge on this hypertrophy science.

Understanding how muscles build up may help you develop a plus-plus training plan that catalyzes or squeezes the units of muscle hypertrophy. If to claim on this fact, there is typically nothing that can work better than that iron game. It may be insane, yes, to others but it cannot be beaten in this area. Lifting is a shirt-splitting pump when the bar bends on a max lift – an extraordinary body spicing or it lets say how fast the girls drop you their panties when they spot-sight your sculpted delts and barrel-like chest.

To gauge you up, how much do you know about muscle hypertrophy? Don’t probably think that the deep recess of hypertrophy science is specifically for that professor who definitely does not know the weight of any iron game but struggles with just a calculator to produce findings. We have let down the information you may need in this article.

Explaining the Science of Muscle Hypertrophy

Muscle hypertrophy is also a science dealing with strength muscles. It refers to the increase in mass and cross-sectional area of a muscle from an exercise. This science behind muscle hypertrophy is very broad. It involves everything chemistry and/or physics but to its unit, biology and physiology is very involved.

Essentially, muscle hypertrophy is likely shaped by strength training. Learn what you need to know.

The Inner-core of a muscle fiber

Muscle fiber hypertrophy

Muscle growth start from the inside of the muscle itself. You have to get deeper into the unit when seeking to understand the path. If you can to strip your muscle right down and have a look at it, you will identify a strip and a striated effect because of the individual muscle fibers piling to form a muscle. Further inside, you would see two filament strands (a thin one called actin and a thick one known as myosin) that makes up a fiber. The two filament strands wrap around another like a rope.

Here is the science behind exercises; when you squat or press during a bicep curl, you are contracting your muscle. The two filaments pull against another using specialized nodule that tugs on each other like Velcro. In the process they bind and create a cross-bridge so that they can initiate a force. When it happens, the sarcomeres (basically known as functional ‘home’ attaching to actin filaments) shorten or shrink. This generally causes a shortening effect. This way, when you lift some weight the muscle fiber bunches up.

Mechanisms of Muscle Hypertrophy 

How does muscle hypertrophy occur? Probably you have lifted some weights in the gym and stimulated the growth process. You have asserted a much more effort, and have chosen a kind of exercise with expected greater output. You have poured down your damn energy into the workout just in order to gain weight. I have the answer for you here. The precise stimulus type you engage your muscles into might have three effects; 1) muscle damage, 2) mechanical tension or loading, and 3) metabolic stress.

  1. Mechanical tension and Muscle Damage

Loading your muscle and putting tension through your body muscles is very essential for the growth. The higher relative loads, the better the growth. Based on science provisions about muscle hypertrophy, lifting heavier weights at the same number of reps does spark off more growth and gets you better. For example, if you do 12 reps with a 140 kg bench press, you will stimulate more muscle mass than 6 reps. This implies that you are not only activating the muscle fibers and the neurons triggering them, but you are increasing their fatigue. It effects into fiber integrity damage and paves way for adaptation or assimilation.

  • Metabolic stress

This is the second vital mechanism on the other end of the scale from tension and loading as it’s more about the effects of cellular swelling and accumulation of by-products. You let your blood flow when you lift weight and leads to a decrease in venous return and drop in oxygen level within the muscle targeted.

Acidity is likely to form in the muscles and muscle will be damaged as side effects of this metabolic stress. These are what make people feel the burning sensation. Consequently, the body releases a growth hormone that will trigger the muscle growth process.

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Best Ways To Get More Mass

The steps to accomplish your goal of mass gain start from understanding. You must understand the mechanical, molecular, and chemical factors that lap around the science of muscle hypertrophy. Then after understanding, application becomes the action process of ensuring your ultimate purpose.

Let’s see how this works;

Chose Higher Volumes

Higher volumes enhance more muscle hypertrophy. If you do more reps with a heavier weight it will lead you to a more muscle hypertrophy.

Train on Progressive overload

If you focus on lifting, it takes your body out of its comfort zone and increases the demands of your workouts. This will provide the necessary stimulus your muscles need to keep adapting and growing.

Deal on Specifics Only

First rule to developing the muscles is to specify your specifics. The muscle adapts to the specific stimulus it is given. You can tailor your program specifically to you as an individual if you want to optimize success.

Random the optimal gains

You should hit each muscle about 2 to 3 times a week to stimulate maximum muscle growth. Current research provides this regimen in their studies. The days of split routines of hitting the muscle once a week are past.

Recovery is Compulsory

As you engage more on progressive overload, ensure that you adequately recover from the tension. This might avoid the fatigue that accumulates on day to day basis. Lack of recovery chance will wear your body down however and end up overtraining. Generally, your health will suffer from mass, strength and even to mental uprightness.

Hype up Your Calories For Muscle Hypertrophy

Give your body as much calories as it requires. Though as a beginner, you need a relatively lower amount of calories. You are advised to continue eating, you need to fuel up your body as much as possible.

Have Sufficient Protein

We are all different at play and maybe all other things. A one gram of protein per bodyweight pound helps to initiate the muscle protein synthesis.

Don’t Time Your Rest Periods

Longer rest times maximize mechanical tension because you can reduce fatigue and lift more weight. While, shorter rests time maximizes muscle damage because it helps build up the metabolic by-products. Long ago, we used to think that a shorter rest time was optimal for growth always. Today we see more research pointing out that you can well auto-regulate your recovery, that is, if you want.

Provided you have used progressive overload, you will trigger muscle hypertrophy whether you have set your recovery time or not.

Getting to Muscle Failure

Muscle failure should not be the aim of your every rep and every set. It is good to work out some few extra reps to failure here and there, but repeatedly hitting the point of instantaneous muscle failure takes much longer to recover from.

This may result in minimal extra gains but also have a risk of overreaching, excessive tiredness and the ass dropping out of your workouts.

Sleep is as well vital anabolic

Sleep is greatly anabolic. It is the best thing an athlete may also need. If sleep is restricted on them they will find it harder to pack on mass. So set your environment conducive for sleeping and have some sweet dreams.


The science of muscle hypertrophy is quite complex. Everything involved including muscle growth, cellular mechanisms and hypertrophy are just broader topics for study. However, understanding every concept of muscle growth may help you plan effectively on your training strategies. This gives you the positive effect.

Today we’re gonna tell you an amazing story about a guy who carries an artificial heart in his backpack. Yes, exactly, you got it right! Just imagine, his heart doesn’t beat like everyone else’s. He even hasn’t got a pulse. His life is supported only by a special machine that pumps blood through his veins. Moreover, this guy is now in perfect shape. He constantly trains and can beat many other athletes. Of course you can’t wait to find out who he is and how his artificial heart works.

Andrew Jones, from Conneticut, first became unwell in 2012 after struggling to breathe during a run. He was horrified when two years later he started to cough up blood and developed a high fever.

In hospital, doctors diagnosed the 26-year-old with cardiomyopathy – a hereditary disease of the heart muscle – and soon he became so weak he couldn’t stand, walk or dress himself. A few months later, medics told if he didn’t have a transplant immediately he would die. As there were no organs available, he was fitted with a pacemaker and an artificial heart – which he now carries around in a bag on his back.

Despite his brush with death, he is now back to the gym and said he cries after workouts as he feels so ‘thankful to be alive’.

Iron man was never real, until Andrew Jones came along. His heart runs on electricity, stored in the form of a battery, in place of a beating heart.

He awaits a donor for a new heart made of bone and flesh but until then he runs on the chemical reactions in a battery caused most likely by the build up of electrons within it. To be more specific it is known as an electrochemical reaction, the process discovered by Italian physicist Count Alessandro Volta in 1799 when he created a simple battery from metal plates and paper. Iteration upon iteration and the battery began to power everything around us, now it imitates a beating heart, maybe one day it powers our emotions too.

Imagine the pumps then, the hypertrophy, the gains from a heart made of steel.

In the meantime, Andrew Jones does not let his artificial heart hold him back.

Like a silent monster of an electric vehicle, one made by Porsche, or BMW, he is silent, he literally has no pulse. When he plugs in his phone at night, along with it he plugs in the batteries to his heart, they too need charging.

Imagine waking up and your heart is out of battery? No good. So he makes sure he always has a spare just in case.

Video: “I’m the best looking zombie you’ll ever see”

Recalling suffering from heart failure, Mr Jones said: ‘It’s something I would never want to wish upon my worst enemy.

‘You can’t breathe, you can’t think, you don’t eat and you don’t sleep. He continued: ‘Living with this disease put me in a pattern with depression and physical pain. ‘I had to stop working because I wouldn’t be able to stand for more than 10 minutes. ‘I dreaded going to the kitchen because that meant that I had to go up and down my stairs.

‘I couldn’t even get dressed without panting and gasping for air – my life was falling apart and I just wanted relief.’

As hard as the process has been for him he has realized that at least for now this is his reality and he will make the best of it. The lesson we take from Andrew Jones is that when life takes you down and breaks your heart, don’t just come back. Come back stronger.

If you’re into body-building then chances are you’re very familiar with THE Arnold Schwarzenegger.

“Ahhhnold” started his weightlifting journey as a 15-year-old kid in his native home of Austria, and went on to become one of the most successful body-builders of all-time.

At the young age of 20, Arnold won the title of “Mr. Universe”, and followed that up with becoming a 7-time “Mr. Olympia” champion.

Aside from being the sport’s most charismatic ambassador, Schwarzenegger became a huge figure in popular culture, starring in films like “The Terminator”, “Predator”, and “Total Recall” to name a few.

After getting tired of show business, Arnold got into politics, and in 2003 he became the governor of the state of California. He held that office from 2003 to 2011, and following the end of his second term, he returned to the big screen.

While many people would like to think that Arnie is just a meathead, the fact is the guy is an incredibly smart businessman, making millions of dollars through his investments in ventures ranging from restaurants to malls, to becoming a significant owner in an investment firm.

He credits people like Donald Trump and Warren Buffet for teaching him how to manage his money, and using it to create wealth:

“I couldn’t have learned about business without a parade of teachers guiding me… from Milton Friedman to Donald Trump… and now, Les Wexner and Warren Buffett. I even learned a thing or two from Planet Hollywood, such as when to get out! And I did!”

While he may come off as a serious person, anyone who meets him knows that Arnold is a big softy with an amazing sense of humor.

This was on full display as “The Terminator” pranked fans at a wax museum where he took the place of his statue for a day. Obviously, hilarity ensued.


Dwayne Johnson is no stranger to being injured and today we find out exactly how he reacts when he’s given a sudden dose of pain.

As he was walking by some furniture he slammed his leg on a large piece of metal that was sticking out. The crazy thing is he hit this metal so hard that it left a large chunk of skin behind stuck right to it.

This left a huge cut on the side of his leg that looked very painful.

Source: Instagram screen capture.

Instead of screaming in agony, this is what he does…. he posts to Instagram and says:

Ain’t got time to bleed. Fun pain walkin’ full speed into a sharp corner cuttin’ you so good it gets split & peeled back to the tasty white meat.

It’s not regular pain, it’s “fun pain”. Haha! Here’s the full video.

I guess the best thing to do is just laugh at your pain and keep going!