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Process Of Building Lean 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.

Im Getting Stronger But Not Bigger Strength Gains Without Mass

Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and today I want to answer a very common question thatpeople ask me all the time which is why am I getting stronger but not bigger. Yes, it'sperfectly possible for you to make noteworthy gains in strength without any real size gainsto go along with it. See, in simple terms, your body can basically produce strength gainsin two primary ways. The first is through muscular hypertrophy, or growth and this refersto an actual increase in the crosssectional area of the muscle itself. And if you'retrying to pack on muscle size, this is obviously the type of gain that you're after. Andthe second is through neural adaptations.

And in this case, your body is basically becomingmore efficient at recruiting motor units and making use of the muscle mass that you alreadyhave. If you've been gaining strength without the size to go along with it then this isthe primary adaptation that you've been experiencing. While it's possible that thisis happening as a result of an improperly structured workout plan, it's not very likelythat this is the case. If you're already in the gym and you're making consistent strengthgains over time then you'd have to be making some pretty basic fundamental errors in yourtraining structure in order for your workout plan to be the root of the problem. So hereare a few possible, but unlikely scenarios.

Number 1, you're mostly performing setsof 3 reps or less. This would primarily result in gains in strength and power rather thanactual hypertrophy. Secondly, you're performing sets primarily of, in excess of 12 reps. Andthis is going to primarily result in increases in endurance again rather than hypertrophy.Another possibility, you're only performing a couple sets per muscle group per workout.This is going to prevent you from creating enough metabolic fatigue in the muscle inorder to produce significant size gains. Another possibility, you're training each musclegroup less than once every 10 days or so. You could still produce size gains in thisway, but it would be a much more gradual process.

And finally you're training or rather you'renot training all of your muscle groups equally. If all you're doing is going into the gymto train your “showy� muscles like your chest or your biceps, or your abs then theoverall changes to your physique are going to be far less noticeable and take a muchlonger period of time. So if you're making any of those basic errors, you're going towant to fix those immediately. You're going to want to make sure that you're stickingto a hypertrophybased rep range anywhere between 5 and 12. You're going to want tomake sure that you're hitting each muscle group at least once per week, that you'reperforming multiple sets per muscle group

during each session and that you're trainingyour entire body with equal focus and intensity. However, assuming that you already have thesebasic training principles in place, which I'm sure most of you do, then your lack ofsize gains likely has nothing to do with your actual training plan at all. Yes, your currentplan could probably be tweaked and improved further but if you're employing all of thoseprinciples that I just mentioned and you're making consistent gains in strength as well,then your workout plan is already structured at least well enough to produce noticeablegains in muscle size. So, what's the real problem hereé Well, it's pretty simple andit's your diet. More specifically, you're

not consuming an adequate calorie intake eachday. Remember, in order for you to build a significant amount of muscle, you have toprovide your body with a calorie surplus each day by consistently consuming more caloriesthan you're burning. Now this is known as the “law of energy balance�, and withoutthis in place, your gains are basically going to be nonexistent. So if you're gainingstrength without the size then the chances are that you're consuming a level of calorieseach day that is either right at or right around your calorie maintenance level. You'retaking in enough for your body to maintain its current weight, but you're not providingthat additional excess that is needed in order

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 absolute“best� 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 “magical� 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

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