How Many Reps to Build Muscle BODYWEIGHT EXERCISES
What's up, guysé Jeff Cavaliere, AHTLEAN.COM. What is the perfect number for a bodyweightexercise for you to do to get the best results from ité That's a good question here, guys. It's atricky question. Actually, I'm setting you up because that answer should be, 'It depends,quot;and it's going to depend on a lot of things. When you're working bodyweight exercises intoprogramming, you have to take into account a lot of different things, namely, the strength level of the person you'reprogramming it for. And secondly, their body
weight because the body weight is acting asa resistance. But there's so many times, there's so manyprograms that I come across where I see specific numbers being laid out there for you to doon a bodyweight exercise, and it's doing 1 of 2 things. We know it'sdoing a disservice to you, but it's doing it in 1 of 2 ways. Either it's setting the bar too low becauseif it's recommending 20 Pull Ups and you can do 30, guess whaté You're not really getting pushed hard enoughto cause an adaptive response. If it's saying
20 Pull Ups and you can only do 3, guess whaté You're being set up for failure, right, tofail in a bad way. So, what we want to do is, I wanted to kind of dip in to some ofour programming tactics here. One of the ones we use throughout a lot ofour NXT Programs which are our advanced monthly program that we have a lot of our guys havealready graduated from AX1 and AX2. And also, a lot of the foundation of whatwe do with the ATHLEAN XERO PROGRAM which has allowed it to help guys build muscle, much more than any other bodyweight programout there. So, it's this tactic that we have
here basically it's a multiplier effect. So, the way you want to really do this, andthis is kind of cool because you can actually take a bodyweight exercise by the time thistutorial is done, challenge a buddy, and see who does a betterjob on getting to this number. I'll show you how we calculate it. So, you take your bodyweight exercise, thefirst thing you want to do is, you want to do that exercise to failure. So, whether we're talking about Push Ups,or whether we're talking about a Pull Ups
or talking about Dips, you want to do yourfirst set, give it your best effort that you've got. Now, the cool thing again is, it may varyfrom day to day. We know that some days we show up to the gym feeling great, being ableto give us your best effort, and other days, not so much. So, we want tomake sure that we're talking apples to apples. We want to make sure that on the day thatyou've got your best, that we're going to get the best out of you.So, you take your first set, you do it to failure. Warm up really, really quickly. Youdo your first set to failure.
Once we've got that number, let's say it'sPush Ups, and I get 50 out, ok. That's my number. Now, how do we get a workout off of thatéWell, we look for 3 different stages, or 4. We've basically got a solid effort. A solid effort for me is basically a C+. Youknow, a C+ and B, C+, B probably. We've got 150. So, if you do 150 Push Ups for thatworkout, and again, the parameter of rest time is importanttoo. And I always say, let's keep this in a minute and a half or under.
The Best Lean Bulking Macros For Building Muscle
Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and today I'm going to outline my recommended lean bulkingmacros for gaining muscle while minimizing fat gains. So there are many smaller detailsthat go into planning out a complete and well rounded muscle building diet, but your overalldaily macronutrient intake is at the very foundation of the entire process. Everythingelse that you do stems from that, and quite frankly, this one basic factor alone is goingto be responsible for probably up to 90 percent of your results from a dietary perspective.Now, there's two things that you're going to want to keep in mind before we go any further.Number one, any time you try to add a significant
amount of muscle to your frame, you're alwaysgoing to end up gaining some body fat in the process. This is a totally natural resultof remaining in a calorie surplus over time, and there is no way for you to divert 100percent of that surplus to pure muscle growth. Some fat is always going to be gained, andyour goal is simply to minimize it. And number two, there is no such thing as one absoluteâ€œbestâ€� set of bulking macros that are going to produce optimal results in everysingle person. Everyone is going to respond a bit differently to varying levels of protein,carb and fat intake based on a multitude of different factors. What we can do, though,is to establish a solid, reliable starting
point that will work extremely well for virtuallyall average natural trainees who are looking to gain muscle size and strength in an effectiveway. So, there is nothing â€œmagicalâ€� about this particular breakdown, but this is whatI would recommend that you go with. First off, you need to determine your total dailycalorie intake. Your body's total net energy balance is going to determine whether youlose weight, maintain your weight or gain weight, and we need this number in order totranslate it into concrete gram amounts of proteins, fats and carbs. So in order to createa 15 to 20 percent daily surplus, this amount is high enough to maximize muscle growth andlow enough to prevent excessive fat gain,
I'd recommend using, what's called the HarrisBenedict formula, which I'll copy and paste into the description box below. This formulatakes into account your basal metabolic rate, your activity level, your age, your height,your weight, etcetera, to give you a reasonably accurate calorie maintenance level which youcan then increase by 15 to 20 percent to get your own individual calorie surplus for optimalmuscle growth. Secondly, we're going to break that total calorie intake down into specificamounts of proteins, fats and carbohydrates. While your total daily calories are goingto determine your overall weight gain or weight loss, your macronutrient breakdown is goingto influence what type of weight is gained
or lost, whether it be muscle or fat. So,here's a highly effective macronutrient breakdown that you can use in order to optimizeyour body composition. So first off, protein intake is going to be based on your body weight.Anywhere from 0.8 to 1 gram per pound of body weight daily will be a good figure for mostpeople in most situations. The number can vary from person to person depending on leanbody mass and several other smaller factors, but anywhere in this range is going to workwell in most cases. The currently accepted figure based on a metaanalysis of the availabledata on protein intake in athletes suggests that 0.82 grams per pound of body weight dailyis all that is needed. Now I like to go slightly
higher just to be safe, it's not going tohurt you, and I usually just stick with a simple clean figure of 1 gram of protein perpound of body weight daily. So, if you weigh 160 pounds you'll want to consume 160 gramsof protein per day. This is going to provide you with enough protein to maximize proteinsynthesis and optimize recovery in between workouts without consuming any unnecessaryexcess. Secondly, your fat intake is going to be calculated as a percentage of your totalcalories. Consuming sufficient fat each day is very important when it comes to optimizingtestosterone levels, your mood and your overall health, and 25 percent of total calories isa good figure to shoot for. So fats contain
The Best Macros For Cutting
Hey what's up guys, Sean Nalewanyj here ofSeanNal and BodyTransformationTruth and in this tutorial I want to outline my recommendedmacros for cutting that are going to maximize fat loss while minimizing muscle loss duringa fat loss phase. So without question the single most important factor that you needto pay attention to when it comes to losing body fat consistently is dietary control,so managing what you eat, and how much you eat throughout the day. A good combinationof weight training and cardio is definitely important in order to encourage muscle retentionand to actively burn more calories, but nutrition is the one area where the overwhelming majorityof fat loss trainees go wrong. And this is
simply because it allows for a way largermargin for error. At the most, you're probably going to be spending around 35 percent ofyour total time at the gym, and that means that the time you spend outside of the gymeating and recovering makes up the other 9597 percent and that's a lot of time, a lotof meals and a lot of food choices where things can go off course. In addition, it's wayeasier for you to consume a significant number of calories than it is for you to burn them.45 minutes on the treadmill might help you burn around 400 calories, but just 10 minutesspent consuming one additional medium sized meal and you're going to replace those caloriesjust as quickly. The fact that consistent
exercise also stimulates your appetite doesn'thelp the cause either because many people will train hard in the gym and then simplyovereat in the hours afterwards without even realizing it. It really doesn't matter howâ€œhealthyâ€� you eat. If you go overboard on the total number of calories that you consumeyou're not going to burn an ounce of fat. So if you really want to strip off around12 pounds of pure body fat consistently every week (and this is the general recommendedpace that I recommend you go at) then you must consume a properly structured diet thatallows you to maintain a net calorie deficit over time from a wellbalanced combinationof high quality proteins, carbs and fats.
Otherwise, you may end up just completelywasting your time at the gym altogether. So here's how I recommend structuring things.Put your calories at 1520 percent below your maintenance level. Put your protein at 1 gramper pound of body weight daily. Fats at 20 percent of your total calories and carbohydratesat whatever amount of calories remains after your protein and your fat is calculated. Idon't care how you lay this out, whether it be 6 small meals a day or 2 to 3 largemeals, just focus on hitting these macronutrient numbers each day and you will lose fat ator near your maximum potential. In fact, this one step alone will be responsible for thevast majority of your fat burning results.
There is of course no such thing as one absolutebest macronutrient structure for cutting that's going to work optimally for every single personin every situation, but this is a very reliable breakdown that will work well for the majoritypeople. It will keep you in a net calorie deficit that is large enough to stimulatesignificant fat loss, but also small enough to keep your lean muscle tissue intact. It'sgoing to provide you with enough protein in order to maximize muscle recovery and retentionin between workouts, enough fat to keep your mood, your energy levels and your hormonebalance in check, and enough carbohydrates in order to keep your training performancenear its peak. Also note that the exact macronutrient
numbers outlined should be treated as an overallestimation. Hitting your total calorie target is quite important and should be aimed forwithin a hundred calories or so every day if you do want to see the very best results,but it's not absolutely critical from a fat burning perspective that you consume exactly178 grams of protein and exactly 68 grams of fat every day. Obsessing about this couldactually do you more harm than good, and as long as you come somewhat close to those numbersyou're going to be fine. So if you want to skip the manual calculations altogether, youcan just go straight to my Free Macronutrient Calculator that automates the entire processaltogether for you using this exact macronutrient