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 :).
What makes muscles grow Jeffrey Siegel
Muscles. We have over 600 of them. They make up between 13 and 12 of our body weight, and along with connective tissue, they bind us together, hold us up,and help us move. And whether or not body buildingis your hobby, muscles need your constant attention because the way you treat them on a daily basis
determines whether they will wither or grow. Say you're standing in front of a door,ready to pull it open. Your brain and muscles are perfectlypoised to help you achieve this goal. First, your brain sends a signalto motor neurons inside your arm. When they receive this message,they fire, causing muscles to contract and relax, which pull on the bones in your armand generate the needed movement. The bigger the challenge becomes,the bigger the brain's signal grows,
and the more motor units it ralliesto help you achieve your task. But what if the door is made of solid ironé At this point, your arm muscles alone won't be able to generate enough tension to pull it open, so your brain appeals to other muscles for help. You plant your feet, tighten your belly,and tense your back, generating enough force to yank it open. Your nervous system has just leveragedthe resources you already have,
other muscles, to meet the demand. While all this is happening, your muscle fibers undergo another kind of cellular change. As you expose them to stress,they experience microscopic damage, which, in this context, is a good thing. In response, the injured cells releaseinflammatory molecules called cytokines that activate the immune systemto repair the injury.
This is when the musclebuilding magic happens. The greater the damage to the muscle tissue, the more your body will need to repair itself. The resulting cycle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands. Since our bodies have already adaptedto most everyday activities, those generally don't produce enough stress
to stimulate new muscle growth. So, to build new muscle,a process called hypertrophy, our cells need to be exposed to higherworkloads than they are used to. In fact, if you don't continuously exposeyour muscles to some resistance, they will shrink, a process known as muscular atrophy. In contrast, exposing the muscleto a highdegree of tension, especially while the muscle is lengthening,
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.