GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.
During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.
I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).
Can You Build Muscle Without Weights Calisthenics Only
Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and in this tutorial lesson I want to answer another commonquestion that I receive which is, is it possible for you to build muscle without weightsé Socan you build an impressive physique using basically body weight exercises only, so pushups, chin ups, dips, squats, etcetera. Well, the answer here is definitely not black andwhite, and it completely depends upon your specific goals and your current experiencelevel. So let me cover a few key points on this topic. So, the first thing that we needto address here is how much muscle you're ultimately looking to gain. Not everybodywants to look like a bodybuilder, and any
form of exercise that places your musclesunder sufficient stress and that allows for progressive overload over time by either increasingthe amount of weight lifted or the number of reps performed, will result in a hypertrophyresponse from your body. So in this sense, yes, you absolutely can build muscle withoutusing weights, however, if your goal is to maximize muscle growth and maximize your overallstrength gains then you'll typically want to train with an amount of resistance thatallows you to reach muscular failure, which is the point where you can't complete anyadditional reps using proper form despite your best efforts, you're going to want toreach that somewhere in the 5 12 rep range.
Once you start going too far beyond 12 reps,the primary adaptation that you're going to experience is going to be endurance ratherthan actual muscle growth. So after you've been training exclusively with body weightexercises for a certain period of time, you're going to easily be able to surpass this reprange with relative ease on most of your exercises and once that happens, it's going to bevery difficult for you to gain additional, significant muscle mass. So, if you're justsomeone who wants to improve their overall fitness levels and just gain a bit of musclein the process, then sure, a body weight only routine can certainly get the job done. However,if you are looking to pack on serious muscle
size and strength then there's really nosubstitute for standard, heavy resistance based exercises using traditional gym equipment.For example, it's not going to be very long before you can perform 25 or 30 or more pushupsin a single set, whereas a flat dumbbell press is going to allow you to make consistent progresson an ongoing basis in that 512 rep range for basically the rest of your life. The secondthing to examine is your individual experience level. Now this kind of ties into the firstpoint but the muscle building results that you experience from training with body weightexercises only will also be highly dependent on your experience level, so if you've neverpicked up a weight or trained seriously in
your entire life then you'll definitelyachieve significant, noticeable results using this type of training for at least the firstcouple of months. And this is because it's still going to be a brand new stimulus foryour body, and since your strength levels are going to be relatively low at the start,you'll be able to effectively overload your muscles within the lower to medium rep rangeson many of those body weight exercises. For example, if you can only perform 4 chin upsright now then you'll easily be able to hit your lats and your biceps with the properintensity that's needed to induce maximum muscle growth as you progress from 4 repsup to 12 or 15 or so. But again, once you
get far enough beyond that point, it's goingto be very hard for you to gain significant mass without applying additional resistance.So, here are some overall guidelines that you can consider based on the informationI just covered. So a bodyweightonly routine is a fine choice if, number 1, you're notlooking to maximize hypertrophy or strength but you simply want a basic exercise routinethat's going to improve your overall fitness and help you build a bit of muscle in theprocess. Number 2, you're brand new to training and you just want to start off with a routinethat is simple and basic to help you build up your foundation and acclimatize your bodyto intense exercise. Number 3, you truly have
6 Muscle Gaining Mistakes SLOW OR NO GROWTH
What's up, guysé Jeff Cavalier, AthleanX . Today I'm dishing out the truth to the reasonswhy you might not be building muscle. I think I'm more qualified here to speak about thistopic than anybody because I lived that. I lived those problems, I've had those samestruggles. I couldn't build muscle. This was actually me. You guys have asked to see whatI looked like. This is me. I dug up some old footage the other day. I was looking throughsome old home movies. That's me, in high school. Painfully thin,unable to put on muscle. Things have changed for me though, because I've learned from alot of my mistakes. I think if I can talk
about some of those mistakes then you mightbe able to avoid them, too. The very first thing that I learned quickly,early on was that I was overtraining. Overtraining, I've talked about in many tutorials before. It'sa very real thing and a very real thing that sets up a roadblock for many guys that considerthemselves to be hard gainers, or just unable to add muscle. You see, we always think that more is better.We've been conditioned in this society to think that more is better. When it comes totraining, more is not better. More is not better. Only the right amount of the righttype of training is better. As soon as you
start going down that path you become evenmore likely to continue to go down that path because you try more and that doesn't work. So what do you doé You do even more, and thenyou do even more. Before you know it you're doing 55 sets for chest alone and your chestlooks like shit. So you want to try to follow and find the fastest way for you to cut backon what you're doing. If you're going to train â€“ this is a very important point, this tutorialencapsulates what we're all about here at AthleanX. If you're going to be a drug free, unassistedlifter then you'd better find ways to enhance
your recovery. Most of us are not able to.Without the assistance of drugs, we're unable to recover nearly fast enough to allow ourselvesto go back to that gym to do another 55 sets, and another 55 sets and we wind up hittinga wall. It's a very real wall. Don't let anybodytell you differently. There is a wall that you hit hormonally, neurologically. You can'ttrain. You can't even bring the effort that you need to produce the gains that you'retrying to see. That leads me to my next point. Guess what most people do wrong when they'retrying to build muscleé You may be shocked when is ay this; you'reundertraining. How can you be undertraining
and overtrainingé Because undertraining iswhen you show up at the gym thinking that just by walking into the gym and gracing everyonewith your presence, swiping your gym card, grabbing your protein shake and then headingover the leg extension machine that you're going to build muscle. If you head to a gym and your goal is to countreps, count to 12 over and over and over again I could save you a trip. You could have stayedhome and counted with Sesame Street as opposed to going to the gym and wasting gas if that'sall you're going to do. The numbers that you're doing in the gym, the reps that you're countingdon't mean shit. If you want to build muscle,
the only thing that ever matters is the intensitythat you're bringing to those numbers. If you're at 12 and it seems like you're tryingto lift a house on the 12th rep and you've got nobody around to help you, that's a goodeffort. If you're at 12 and you're doing this and you're looking around and you're puttingthe weights down and waiting, you go back and can do it again and you're looking forwardto the next set, you go down and you're looking forward to the next set just because it'ssooner for you to get out of the gym; you're not training with nearly the intensity thatyou need to make changes. So how do you manipulate the twoé How do youmanage the twoé It's actually kind of easy.