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Build Muscle

Arm Yourself for Battle Spartacus War Of The Damned Arm Workout Bodybuilding

Our numbers have grown beyondwildest expectation, yet winter is nearly upon us. Only a city could hold us now. Let us honor the fallenwith future victories, and the bloodof Marcus Crassus. We'll make finalstand against Rome. Many of us will fall, sothat all may live free.

Whatever happens to my people, it happens becausewe choose for it. We decide our fate. Hey, Bodybuilding ,it's Liam McIntyre from quot;Spartacus:War of the Damned,quot; here to tell you about theguy that changed my life, changed my training,changed my shape. This is Tyrone Bell.

Tell 'em a littlebit about yourself. I am the official quot;Spartacusquot;trainer and I'm the man responsible forwhat you see here. When Liam got picked for thelead role, he was what they considered absolute, supertalent in front of the camera. They weren't 100% happy wherehis body was, and neither was he.

So they brought me in early,what we call preproduction, and we started training with himprobably about 6 weeks out. And that was a massbuilding phase. I didn't care about cuttingup, anything like that. We had to pack mass on himas much as possible in that 6 weeks. Because after that 6 weeks, hehad to go through what we call boot camp.

It's fighting, it's gymnastics,it's getting him up to fight speed, and that basically cuthim up, and then we had to start the hypertrophy phase againthroughout the season. We fit workouts in where we can. Production tries to schedule asmuch as possible, but it may be thrown. You know, they might finish ascene early, and then it's like, quot;Tyrone, you got half an hour,quot;and that's where I guess we had

to develop efficient workoutsthat would fit into time slots, and that's where I cameup with a specific thing. The average workout we had was20 minutes long, so I developed these 19minute workouts, andheavily hypertrophybased, 'cause the guys had to look big. We're gonna blow up arms today. This arm workout comprisesof a number of supersets.

How Important is Sleep for Building Muscle

You go to the gym and do the most awesomebestest workout possible, meal prep all your bland broccoli and chicken breast, and takeall the overpriced supplements you found on a fitness Instagram, yet even though you seemto be doing everything right, your buddy, who started getting in shape about the sametime as you, is still getting better results. And he or she does the same workouts but hardlymeal preps while eating the occasional pizza and ice cream, and the only supplement he'staken is a protein shake he found on sale in the bargain bin. So how is this possibleé

Well, what you didn't realize is that yourfriend is doing better at the number one most important thing outside of exercising thanyou are. While you're bingewatching on the new hotTV series, or playing your favorite tutorialgame for hours, or even just staying up doing…whatever you might be doing on the internet, your buddy is hard at work… sleeping. If you're the nocturnal type that gets hardlyany sleep with the occasional 8 hour sleep, chances are you're holding yourself backfrom getting the best results possible. We already know how important sleep is justfor the sake of survival, after all, all animals

have to sleep some time. When it comes to increasing your gains, sleepingis pretty darn important. Let's start off with the most obvious effectof not sleeping enough, and that's the negative impact on performance. If you ever go to the gym feeling tired andsleepy, chances are you won't be doing half as much work as you normally would. Studies on sleep found that subjects chronicallylacking sleep had significantly slower reaction times on the psychomotor vigilance test.

Slower alertness means both lower mental andmotor capacity. Plus, studies found sleep deprivation increasesthe amount of mistakes people make, leading to a possible increase in injuries. And we all know, if you're hurt, you ain'tworking out to begin with. As far as actual performance, sleep deprivationdoesn't really affect your peak capabilities, meaning you still can push heavy weights orperform at a high intensity, but. you'll get tired quicker. Researchers believe this is because when sleepdeprived, people tend to have trouble metabolizing

glucose. Since glucose is important for energy, notbeing able to break glucose down means your energy levels will be breaking down instead. Outside of performance, sleep plays the evercrucial role of balancing hormones. When we sleep, your body releases high amountsof anabolic hormones such as testosterone and IGF1. You've probably heard of testosterone beforeand its close relationship with building muscle. When sleep is disrupted, however, especiallywhen disrupting the first cycle of REM sleep,

the release of these everimportant hormonestake much longer. This can disrupt the body's ability to repairand build muscle during sleep, and even worse, a study found that subjects suffering fromsleep apnea had lower levels of overall testosterone. A combination that for sure will reduce yourgainz. And the effect on hormones doesn't stopthere. One thing that sleep is also good for is bringingdown the levels of musclequot;breakingquot; hormones, aka catabolism. Cortisol, the main culprit of these hormones,remain elevated whenever you don't get a good

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