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Amino Acid Supplements Recovery

XXL Leg Workout Lawrence Ballenger

Hey, everybody. This is Lawrence Ballenger,Team Bodybuilding , a Team Dymatize athlete. Today, we're here to show youguys a great leg workout that really helps to promotegrowth in your quads or hamstrings and your glutes, and the great thing aboutthis workout is that you can use this precontest orany time throughout the year

to really help gain sizeand definition in your thighs. This workout is more focusedon your actual hamstring, calves and glutes,more than just your quads. 'Cause usually when youdo any other leg workout, you're mostly focusing on yourquads and you kind of leave your whole back side alone. So this is a great wayto actually incorporate your hamstring and glutes

so you can actually makeyour squats stronger, your lunges stronger, and get a moredeveloped physique. The great thing aboutall this exercise is we'll be ranging from supersets topreexhausting to heavy weights so you'll be able to incorporatealmost every different type of training insidethis workout. So it'll be really hard,really strenuous,

and it should bea great time for you. Today's workout is designedfor anybody from the beginners all the way tothe advanced level, people that have beenworking out for years. This workout's really great justbecause you add the weight and incorporate your resttime depending on how long you actually been working out. If you're a beginner, you mightneed a little bit more rest time

so 60 seconds is greatbut if you're a expert, you up the weight, cut the breaktime down to 45 seconds and then that'll help youprefatigue your muscles and really getyour blood flowing. You'll really get the growththat you're looking for. So we're gonna getstarted with a warmup. It's really, really simple. We're gonna start withthe Stairmaster today,

just somethinga little bit different. You can start onTreadmill or Elliptical, whatever works for you. We want to go at a slowto a moderate pace and just want to getyour blood flowing. You really want to focuson squeezing your glutes, squeezing your hamstrings andreally contracting those because that'sa lot of the focusis gonna be on your glutes

Dos and Donts of Muscle Recovery

Hey, guys. Axe here, of functionalmedicine. Today I'm going to talk to you about the do's and the don'ts of muscle recovery.Whether you're trying to burn fat or build muscle, what you do in terms of exercise,diet and the time in between is crucial for how you burn fat and how you build muscle. First, let's start off with the don'ts. Thenumber one don't in muscle recovery is don't overtrain. Listen. Your body needs rest togrow. In fact, your muscles don't grow when you're exercising. They actually grow whileyou're sleeping and resting and recovering. So don't overtrain. You want to take offat least one day a week for most people. You

want to take off two days a week. Completelylet your muscles rest. And so again, don't overtrain. The other big don't is don't consume a bunchof sugar and fast foods. If you're consuming a lot of sugar it's causing inflammation that'sgoing to slow down your recovery. The same thing goes for fast foods and hydrogenatedoils. They're going to cause inflammation. They will absolutely slow down your muscularrecovery. And the last don't that you definitely don't want to do or you want to skip is don'tdo a lot of isolated movements. If you are going to be building muscle, you want to domore of what we're going to call compounding

movements in a minute. Now, here are the big do's you want to doas you approach proper muscle recovery. The number one thing you want to do is you dowant to consume an antiinflammatory diet. You want to load up and get plenty of omega3fats found in things like wildcaught salmon and take a fish oil supplement, chia seeds,flax seeds, walnuts, grassfed beef. Get more omega3 fats in your diet. The second thing you must do for muscle recoveryis get plenty of protein and amino acids. So many people today are not getting enoughprotein. You want to take your body weight,

and typically if you're a male trying to buildmuscle, get that many grams of protein a day and at least get half of your body weightin grams of protein a day if you're trying to build muscle. Right after a workout youwant to get some good quality whey protein and collagen amino acids. That's ideal formuscle recovery right when you're done working out. So really track your protein and aminoacid intake. The other thing you want to do and absolutelymust do to improve muscle recovery and build muscle is you want to do what are called compoundingmovements with large muscle groups. Listen. If you're going to the gym and just doinga bunch of bicep curls and calf raises, that's

not going to build the maximum amount of muscles.You want to work your largest muscle groups, which include your legs and your back, aswell as your chest and shoulders. But you want to use the larger muscle groups and dofull compounding movements. So things like squats with overhead press combined. Thosesorts of things together, and pullups where you're using your entire body, those thingsare the best exercises because you're working your largest muscle groups. That's going tohelp you release the most human growth hormone which is going to help you recover even fasteras well. And last but not the least, get more fruitsand vegetables in your diet. It's easy when

you're trying to build muscle to say quot;I knowI need protein.quot; You also need the vitamins and minerals in fruits and vegetables. Aimfor five to ten servings of fruits and vegetables a day. Hey, guys, if you follow those do'sand those don'ts, you absolutely will see improvements in your muscle recovery.

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