Post Workout Nutrition For Muscle Growth Meal Tips For Bigger Gains
Yo, what's going on guysé Troy here, WeightGainNetwork .We're going to talk about post workout nutrition in this tutorial. I'm going to give you guyssome radical, outsidethebox tips on how you can really speed up your muscle growthat the most important time of the day, that is post workout. You go in the gym and you'rebreaking down, creating all these healthy microtears, hitting those compound exercises,doing that advanced training, doing all that good stuff I know you guys are doing rightnow. If you don't have the proper post workout nutrition, if you don't really maximize thatinsulin spike for a 60 to 90 minute period following your workout, you guys are not goingto grow as fast as you could. This actually
all came from the book, Nutrient Timing. Iknow some of the stuff I'm going to dive into in this tutorial, you guys are going to be like,oh, that's broscience, that shit doesn't work, blah, blah, blah. This is actually scientificallyproven. Everything that I cover in this tutorial has got all hard science from Nutrient Timing.Some of this I actually got from the Encyclopedia of bodybuilding and a little bit, a few ofthese tricks are just from different fitness models and bodybuilders that I brush shoulderswith. This is my routine. If you guys are naturally skinny, this is really going tomaximize your results because insulin, even states it in here, is the most anabolic hormonefollowing a resistance training workout, so
you guys got to spike that insulin. It's goingto help you shuttle all those amino acids into your cells. It's going to shut down yourcortisol production and it's going to be really effective for speedy muscle growth. I've gotsome crazy stuff here on the counter. I'm going to dive into exactly why I have allof these here. What I do here immediately after I work out is most of the time I'llhave a protein shake. I finish my protein shake. Then after that as I'm cooking up mypostworkout meal what I'll actually do here is I'll have some branch chain amino acids.I'll add in a little bit of creatine powder. I will add in some EmergenC, now this oneis really important because cortisol is really
high, especially after a really intense resistancetraining workout, so you want to blunt that cortisol production. You want to have VitaminC. Vitamin C blocks cortisol and then we have DAspartic acid. I'll put about 4 grams ofthis in. This is by far and away the best allnatural testosterone booster. Then whatI will do here is I'll mix it in some Gatorade. Now, Gatorade is really high in potassiumand electrolytes. It's got the simple sugar. You want to have the simple sugars, so yourbody absorbs all these ingredients. The simple sugar is what's going to give you that insulinspike, which is what we want post workout. Now, when I'm really trying to bulk up andgain muscle mass quickly, I will consume about
60% of my daily calories post workout. Anotherlittle trick that I do is, this is my goto right here. Actually I put these in a littlebaggy and I actually bring them to the gym. Why gummy bears. You want a combination oftwo things post workout. You want those speedy carbs and you want highquality protein andyou want hardly any fiber and any dietary fat. Gummy bears are literally pure dextroseand glucose. If you look on the back, we've got corn syrup, sugar, gelatin, dextrose.They have absolutely no fat and they are all simple carbohydrates. I will eat actuallytwo servings of these. That's about 60 grams of carbs, so between the Gatorade and thenbetween my gummy bears, I have about 120 grams
of carbohydrates and literally zero gramsof fat so far. Then I have my natural tea booster. One more thing also, I put 5 gramsof micronized creatine. Creatine is awesome post workout. A lot of guys thinking you'reonly supposed to take creatine before you work out, but it actually takes a day or twoto load creatine into your cells in your body. On top of that, you need some sugar to reallyload that creatine in so that's why when you have an insulin spike, that is the most effectivetime of the day to take creatine. I'll put all these ingredients into this little Gatoradebottle. I'll sip that as I'm cooking my postworkout meal. Then I'll also munch on these fat freegummy bears. Then getting into the actual
How many sets and reps to build muscle for size mass strength
How many reps to build muscle gonna go over how many reps it takes tobuild lean muscle building lean muscle is not easy especially for many guys allguys it's fast metabolisms kind of a really hard time putting on muscle sowhen these guys or girls had a pro How many sets and reps for mass, size, and strength muscle we tried to most efficienteffective way kinda like when you're trying to find a match on tender youwant to make it most efficient as keeps wiping right and if you're like me youmatch with you could always unnatural so one really good way to do this is byfinding out how many reps are supposed to do in order to have maximalhypertrophied games hypertrophy just
another word for building muscle so inorder to have maximal muscle gains we're gonna have to do a specific amount ofreps set and there's gotta be certain method to are exercising he gets the jobdone in the most efficient way possible let's talk about rest I'm gonna rockshould we do to build the maximum amount of muscle as a personal trainer I'vebeen certified by couple different organizations some of them say sixtyeight reps some say six to 10 reps some say six to 12 reps for hypertrophy butone thing is common in all these different certifying bottles theyrecommend a bare minimum of six reps and
this is something that I can agree withfrom my own experience anything under six reps does tend to build strength butit's a lot harder to control the way in a way that would help you build a mosquethe National Academy of Sports Medicine which is one of the most wellknownpersonal training certifications recommends that you do anywhere from sixto 12 repetitions and they change this all the time I personally alwayspreferred sixty eight repetitions everybody is if you have to figure outwhat works for you sixty eight reps always worked very very well for me
10 reps might be it for you the amountthat you can list your strength in a list also very much core leagues withthe size of your muscles now I know this isn't always true for all people I'veseen many bodybuilders they used very very lightweight and they're able tocontrol that weight very very slowly and gain muscle size that way most naturalarticle is that I have personally net gain the size of the game have putup some serious few weeks so what i recommend for hypertrophy to put onmuscle is a little thing hope you are as How many sets and reps for mass, size, and strength a nation there's different phases whenyou're doing throughout his Asian so the
first days is going to be three weekslaw for three weeks you gonna do six repetitions three weeks and repetitionsand in the last three weeks I want you to do anywhere from three to fiverepetitions that's it now at the end of those nine weeks you're gonna go back toyour first three weeks you gonna go back How many reps to build muscle to the six repetitions and I bet you'regoing to be blown away at how much more we could live for those six repetitionsand by lifting that heavy load you gonna break down muscle tissue and be moresize as far as sets I recommend anywhere from three to four sets per exercisemore poorly than all of that when you're
trying to build muscle your form to beas close to perfection as possible we want to keep the tension on the musclethat we're working on the whole time you wanna do to maximize muscle gain bygoing really slowly during the east central portion of your contractions sofor example as you're coming down that the east central contract that's theportion of the excess we're breaking the most amount of muscle tissue downremember to go to failure also supersets really helps as well I really like to doa compound movement and then super set up with an isolation movement on themuscle that I'm trying to target for
Calisthenics for beginners with Frank Medrano Prozis
Hey, what's up guys, my name is Frank Medrano. I'm a vegan athlete, and calisthenics. I practice and I train an extreme calisthenics. I've been doing this for about three years and my progression starts from the basics. My progression comes from pushups, pullups, dips, crunches, squats, lunges, sprints. All the basic fundamentals of bodyweight training is what I do to get me to where I am right now, with more of the hardest stuff of extreme calisthenics.
One of the routines you see me doing is Muscleups. Muscleups are pretty much one of the ultimate bodyweight exercises that engages every muscle in your body, from shoulders, your back, your chest, your triceps, your biceps. I do them in the beginning to get a little warmup. One of the tips that I give out if you can't do muscleups is: practice doing explosive pullups all the way up to your chest, and do a lot of dips on the parallel bar on the top, from the bottom.
Do a lot of those and, eventually, when you get strength enough to do 20 pullups or 3040 dips, then, start shooting up and go for that muscleup. Other exercises that I do are the Dips. Dips are really important to building a lot of strength and mass in your chest and your triceps. It's very important to use really good form when doing these, you want a complete body control going all the way down and all the way up. You want to come down to a 45 degree angle. So you want to come down with controland you want to come back with control,
so you want to master this move in order to progress to even harder work. One of the other exercises that I do is the pullup. Basic fundamental and really good exercise to build your back, your biceps and your shoulders. If you want to do it, you want to go all the way up, chin above the bar. You want to have all body control here to fully engage all your muscles in your back, your arms, and your core as well. You want to go all the way up, and all the way down until your arms lock out. So you want to do this slow, in controlled motion to build up your functional strength.
One of the other exercisesthat I do is the Dragonfly. The Dragonfly is an extreme exercise for core strength. So, what you want to do is to grab the back of the bench, or dumbbells, or whatever you want to use for support. You want to really grab it and hang on, and you want to keep your body nice and straight all the way, from the very top position to the very bottom position. You want to move slow, in control, to fully engage your lower back and your abs, and your allaround core. So you want to go up, all the way up, and then back down, without touching the ground.
The Human Flag is one of the most extreme exercises you could do for bodyweight training. The way you see me do is on the chainlink fence, it's probably one of the hardest flags you could ever do. I woudn't recommend you to just jump right into this one, you want to start in the pole, and what you want to do is: your bottom hand is always in the push and your top hand is always in the pull. So, you want to push and pull at the same time your body is elevated above the ground. So, at the same time, when you're elevating, you want to keep your core nice and straight, engaging all of your core, your abs, and your lower back, just hanging on tight with your arms. Again, there's push and there's pull. Like I said, I don't recommend you going on the chainlink fence first,