12 Minute Workout for Muscle Mass HIT EVERY MUSCLE
What's up, guysé Jeff Cavaliere, ATHLEANX . This is what happens when you forget to filmthe intro before you do the workout, but it leads to an important point. What happenedin this workout you're going to see today is what left me in this position right nw.out of breath, barely able to talk. I'm doing it with just a barbell and a set of dumbbells. Guys, you can build muscle mass if you wantto trade in some of that workout length for intensity. Let me show you exactly how it'sdone. Alright, so first exercise we're going heavy. Mass building the exercise. Start withthe cornerstone heavy exercise like the deadlift.
The deadlift, for me, it's a leg exercisefirst and foremost. That first push and pull off the ground â€“ it'sa push â€“ I'm pushing with my legs and then of course I've got my low back, triple extension,my gluts, my traps, everything helping me to power this up. Pretty heavy here for me.An 8 rep max. I'm trying to get heavy weights done quickly. Now I come over here, now wehave to shift the focus. I'm shifting to a pushing exercise to giveall my pull muscles and my lower body a break. So we're going to a classic dumbbell inclinedbenchpress. So rom here I'm trying to go for about a 10 rep max here. Now, there isa metabolic carryover from the deadlift that
I just did. So it's going to make what's traditionally,maybe, might be your traditional 10 rep max; it might be a little bit less. Especially as you pile up round after round.So, here I'm working on my 10 rep max, I drop down, and I grab one dumbbell and I bringit over with me to do a really cool exercise. It's a hybrid of what we call a dumbbell shovelcurl. The shovel curl is done with both hands on the handle and it basically mimics a crossbodyhammer curl. So we're working forearms and biceps, brachialis,but then we've got to make it a little more difficult by going over the top with our press.In the press there's a lot of core strength
and stability through your abs, through yourobliques, to be able to maintain that position. I put myself on the ground, on my knees inorder to demand that my core do most of the stabilization. I don't have the benefit of my feet to dothat. Again, about an 8 rep max. It's just whatever you can do with the weight hat you'vechosen from the benchpress. Now, I'm at about 1:40 for that first grouping. I take advantageof some extra time here. I don't want to go into my deadlifts tired, okayé Again, it'smetabolic in terms of what happened from those other two exercises.
They were not really impacting the musclesI would use here on the deadlift.t so they've had a good amount of time to rest and recoverfrom that. I just want to make sure I have my breath so I'm not doing this in a fatiguedstate. So now I'm back to, in this case, the 405. Again, drive up. By this point, the workout,one round in and I'm kind of geared up and ready to go. Of course, I started with a littlebit of a warmup to get myself ready, but here I am now in the second works and I'mcranking now. Again, notice that first pull is just a straightleg movement. It's like a leg press up from the ground. Then once I get to the knees;boom! Shift right into the hips and make the
hips drive through and drive your whole bodyforward and pull the bar up. Now, back to the dumbbell bench again. So you can see,again, there's a few elements at play here. By stacking the exercises the way we're doingit we're actually allowing muscles to relax and rest without wasting time. Remember, it's 12 minutes. You don't havea lot of time here, but I'm trying to prove a point. You can definitely build muscle massdespite the fact that you may not have that much time. Sometimes there are more challenging.These are quot;density workoutsquot; we like to say. We're condensing what all is done here â€“ 5rounds â€“ which is basically 5 dead lifts
How to Eat to Gain Muscle
Hey guys, Axe here. Welcome to my nutritiontips for building muscle as part of our 30 day program. And when you're trying to packon muscle, my key tip, and by the way, I get this question all the time from people. Iget emails in or Facebook messages, and people say, quot;Okay, Axe, I'm a hard gainer. Icannot seem to put on muscle. What do I have to doéquot; The secret is getting a lot of calories inand doing it in liquid calories because it's really hard to sit down and eat six big mealsa day. And so if you can do, let's say, five meals a day and a few of them are what I callthe super human shake, really loading up on
those liquid calories, it is absolutely goingto help you in packing on the muscle. And so along with doing that super human shake,which you can see here on this page, the other thing you want to be doing is you want tobe getting a certain amount of fat, carbs, and protein. And I want to tell you your bestsources. Number one, when it comes to protein, you need to be taking your body weight anddoing that in total grams of protein a day. So if you weigh 180 pounds, then you wantto be getting about 180 grams of protein a day. And you want to do it from quality food sources,like grassfed beef, wildcaught salmon, organic
chicken and turkey. Also even doing high qualityprotein powders, like a grassfed whey, is also fantastic. So, again, good quality protein,a gram per body weight is what you need to do if you really want to pack on the muscle. The next thing is good quality fat. When you'reconsuming fat, I recommend fat in several categories. One would be getting omega9 fattyacids. You're going to get omega9 fats in avocados and olive oil and almonds. So thoseare three of the absolute best fats you can be getting. Also some shorter chain fattyacids, you're going to be getting that in grassfed butter as well as coconut oil. Thoseare two of the top oils you can use to help
pack on that lean muscle, and those fats won'tstore on your body as fat as typical as other fats. Also some good quality omega3 fattyacids. That's why consuming wildcaught salmon one to two times a week is great if you'rereally wanting to build some muscle. And then, last but not least, if you wantto pack on muscle, you've also got to get some good quality carbohydrates. One of myfavorites are sweet potatoes. Sweet potatoes and yams are a great source of beta carotene,a great source of carbohydrate. They're easy to digest for most people. So again, doingsome good sweet potatoes and really also going glutenfree when you're building muscle. Sodoing a good quality rice, like a brown rice
or a wild jasmine rice can also be good. And then, in general, fruit. Getting bananasare amazing or mangoes or apples. Get fruit in your diet as well. So those are some ofmy favorite sources of carbohydrates, and actually quinoa is another one, another greatglutenfree source of carbohydrates that are going to help you pack on your muscle. And for pre and post workout nutrition, beforeyou go and work out, you actually want to be doing a little bit of fruit or, let's say,some sort of fruit juice. In fact, one of my favorites is coconut water. Coconut wateris easy to digest, and so doing some coconut
water before you work out along with a littlebit of protein powder, and your body can actually be utilizing that while you're working out.And then right when you're done working out, you absolutely want to be doing that superhuman shake and adding in all of those calories, especially getting more of that protein inand carbohydrates right after your workout. If you can do that and follow these tips,I know that over the next 30 days you're going to put on muscle faster than you ever thoughtpossible. Hey guys, this has been Axe. I can't wait to see your results.
Muscle Gain Diet The Best Muscle Gain Diet 2015
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