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THE 19 BEST ACCESSORY LIFTS FOR AMAZING POWER AND STRENGTH The pause-bench is the most effective accessory exercise for the bench press. Period. It builds strength in the most difficult part of the range of motion and forces you to control the weight. It's a great tool to improve your technique and strength simultaneously. *Quick tip: Experiment with the length of THE SIX PACK MASTER-PLAN 4. Ab wheel rollout. The ab wheel roll out works the upper ab region extremely effectively with just bodyweight, you can make the exercise harder by rolling out further and keeping the legs straight. 5. Standing cable crunch. The standing cable crunch will develop blocky abs that stick out, even through your shirt. TOP 9 SQUAT ASSISTANCE EXERCISES FOR STRENGTH Assistance exercises (also known as ‘ accessory lifts ’) help you build strength in the bench, squat and deadlift. They shouldn't be confused with isolation exercises. Isolation exercises are single-joint movements, such as bicep curls, that are used to 'isolate' muscle groups (for muscle growth).. They're primarily used in bodybuilding and don't have much utility when it comes to strength IS IT BAD TO EAT BELOW YOUR BMR TO LOSE WEIGHT tips for preserving your muscle mass when eating below BMR. Eat 1 gram of protein per pound of body weight.A high-protein diet has been shown to be more effective forretaining lean body mass in a calorie deficit. Eat a high carb low fat diet.Keeping your carbohydrate intake as high as possible is the key to preserving strength in the gym. 3 REASONS WHY YOU SHOULD AVOID GERMAN VOLUME TRAINING An overlooked benefit of German volume training is the "grease the groove" effect. As you're performing so many repetitions, you get ample time to practice the movement patterns. This will translate to higher neural efficiency and better technique, provided you aren't getting sloppy as you get tired. BEST REP RANGE FOR CUTTING Focus on heavy compound lifting in the 1-5 rep range to preserve muscle while cutting. Aim for no more than 1.5 pound a week loss. Keep carbohydrates and protein high. Keep cardio moderate and low in intensity. reduce volume and focus on maintaining strength if recoveryis an issue.
ALWAYS TIRED WHEN BULKING? (HERE’S WHY) Insulin is a hormone that controls blood sugar levels by prompting the cells in the body to absorb blood sugar (either for energy or storage). Eating large quantities of carbohydrates can cause your blood sugar levels to spike and make you feel tired and sleepy. The technical term for this is "postprandial somnolence" (also knowncolloquially
3 REASONS WHY REVERSE DIETING IS DUMB (DO THIS INSTEAD Reverse dieting begins after you've reached your goal weight. It's a planned increase of calories week to week. The idea is to prevent rapid fat gain and increase metabolism so you can eat more food while maintaining your new bodyweight. Typically, a reverse diet will last around 4-8 weeks, depending on how gradually you increase calories. 5 "SUPER" EFFECTIVE BENEFITS OF SUPERSETS (THAT YOU'LL benefit #2 they stimulate metabolic fatigue (for muscle growth) At this point, there is a lot of research to suggest that strength gains directly correlate with muscle growth (after neural adaptions cease). But this isn't the only way to gain muscle mass. Studies have shown that high repetitions can also build muscle mass through a process HOW TO LIFT WEIGHTS EVERYDAY FOR HUGE GAINS Research has shown that sleep is vital for strength performance.. This is even truer when lifting weighs everyday as it takes a huge toll on recovery. Although the general recommendation is 6-8 hours of quality sleep per night you may need to bump that up to as much as 10 hours.. Trust me, you'll need as much rest as you can get when lifting heavydaily.
THE 19 BEST ACCESSORY LIFTS FOR AMAZING POWER AND STRENGTH The pause-bench is the most effective accessory exercise for the bench press. Period. It builds strength in the most difficult part of the range of motion and forces you to control the weight. It's a great tool to improve your technique and strength simultaneously. *Quick tip: Experiment with the length of THE SIX PACK MASTER-PLAN 4. Ab wheel rollout. The ab wheel roll out works the upper ab region extremely effectively with just bodyweight, you can make the exercise harder by rolling out further and keeping the legs straight. 5. Standing cable crunch. The standing cable crunch will develop blocky abs that stick out, even through your shirt. TOP 9 SQUAT ASSISTANCE EXERCISES FOR STRENGTH Assistance exercises (also known as ‘ accessory lifts ’) help you build strength in the bench, squat and deadlift. They shouldn't be confused with isolation exercises. Isolation exercises are single-joint movements, such as bicep curls, that are used to 'isolate' muscle groups (for muscle growth).. They're primarily used in bodybuilding and don't have much utility when it comes to strength IS IT BAD TO EAT BELOW YOUR BMR TO LOSE WEIGHT tips for preserving your muscle mass when eating below BMR. Eat 1 gram of protein per pound of body weight.A high-protein diet has been shown to be more effective forretaining lean body mass in a calorie deficit. Eat a high carb low fat diet.Keeping your carbohydrate intake as high as possible is the key to preserving strength in the gym. 3 REASONS WHY YOU SHOULD AVOID GERMAN VOLUME TRAINING An overlooked benefit of German volume training is the "grease the groove" effect. As you're performing so many repetitions, you get ample time to practice the movement patterns. This will translate to higher neural efficiency and better technique, provided you aren't getting sloppy as you get tired. BEST REP RANGE FOR CUTTING Focus on heavy compound lifting in the 1-5 rep range to preserve muscle while cutting. Aim for no more than 1.5 pound a week loss. Keep carbohydrates and protein high. Keep cardio moderate and low in intensity. reduce volume and focus on maintaining strength if recoveryis an issue.
ALWAYS TIRED WHEN BULKING? (HERE’S WHY) Insulin is a hormone that controls blood sugar levels by prompting the cells in the body to absorb blood sugar (either for energy or storage). Eating large quantities of carbohydrates can cause your blood sugar levels to spike and make you feel tired and sleepy. The technical term for this is "postprandial somnolence" (also knowncolloquially
3 REASONS WHY REVERSE DIETING IS DUMB (DO THIS INSTEAD Reverse dieting begins after you've reached your goal weight. It's a planned increase of calories week to week. The idea is to prevent rapid fat gain and increase metabolism so you can eat more food while maintaining your new bodyweight. Typically, a reverse diet will last around 4-8 weeks, depending on how gradually you increase calories. 40/40/20: THE BEST MACROS FOR BULKING AND CUTTING Protein is the ULTIMATE macronutrient.It can help you build MORE muscle, burn fat faster and fight off cravings.This explains why the 40:40:20 diet has become so synonymous with bodybuilding.But is this really the 'optimal' ratio of carbs, protein HOW TO MAKE FAST "NEWBIE GAINS" (GAIN 20 LBS OF MUSCLE!) Caffeine.This is the ONLY ingredient you need for an effective pre-workout. Not only is it cheap but it is also an effective way to increase your strength, testosteroneand energy expenditure. The recommended dose is 100-200 mg pre-workout (i.e. 1 or 2 large cups ofcoffee).
BEST REP RANGE FOR CUTTING Focus on heavy compound lifting in the 1-5 rep range to preserve muscle while cutting. Aim for no more than 1.5 pound a week loss. Keep carbohydrates and protein high. Keep cardio moderate and low in intensity. reduce volume and focus on maintaining strength if recoveryis an issue.
3 REASONS WHY REVERSE DIETING IS DUMB (DO THIS INSTEAD Reverse dieting begins after you've reached your goal weight. It's a planned increase of calories week to week. The idea is to prevent rapid fat gain and increase metabolism so you can eat more food while maintaining your new bodyweight. Typically, a reverse diet will last around 4-8 weeks, depending on how gradually you increase calories. LINEAR PROGRESSION: EVERYTHING YOU NEED TO KNOW Progression is an important aspect of any strength training program. Simply put, if you aren't adding weight to the bar or doing more reps over time (i.e. progressive overload) then you're not going to make any gains. Thankfully, you don't need to use any wacky or zany training methods to accomplish this as a beginner. HOW TO USE ‘PROTEIN PULSING’ TO BUILD MORE MUSCLE how to use 'protein pulsing' to build MORE muscle (without having to eat 4 meals a day) Protein pulsing is a nutritional strategy designed to maximise muscle protein synthesis rates. The idea is to eat 2 or 3 large mixed meals every 4-5 hours and intersperse these with fast-digesting proteins (i.e. “protein pulses”). THE 21 BEST BULKING FOODS FOR FAST WEIGHT GAIN The 21 Best Bulking Foods. Below are my top 21 foods for gaining weight quickly. 1. Avacado. Calories per serving: Half an avocado contains 109 calories. How to use: chop up an avocado into chunks, next add it to a bowl and mix with iceberg lettuce and chicken for ahealthy salad.
5 BENEFITS OF ZINC FOR MUSCLE GROWTH (ARE YOU DEFICIENT Zinc is an essential mineral that plays a role in the immune system, brain function and various other biological roles.. However, zinc is not just important for general health but also physical fitness. Zinc is lost through sweat, making supplementation very important for lifters who don't get enough zinc in their diet. HOW TO GET INSANELY STRONG WITH THE BULGARIAN METHOD benefit #4 greasing the groove. The more frequently you practise a movement pattern, the more efficient your body becomes at it. In powerlifting circles, this is known asgreasing the groove. By training the squat every day, you'll begin to master the mechanics of the liftmuch faster.
DIPS VS PUSH UPS: WHICH IS BETTER FOR GAINS Dips have a larger range of motion which increases its muscle building potential. It's much easier to add weight to dips (and far more practical). This gives it an advantage over push ups for gaining strength. The only downside for dips is that they can be a dangerous exercise for a large group of people. HOW TO MAKE FAST "NEWBIE GAINS" (GAIN 20 LBS OF MUSCLE!) Caffeine.This is the ONLY ingredient you need for an effective pre-workout. Not only is it cheap but it is also an effective way to increase your strength, testosteroneand energy expenditure. The recommended dose is 100-200 mg pre-workout (i.e. 1 or 2 large cups ofcoffee).
HOW TO LIFT WEIGHTS EVERYDAY FOR HUGE GAINS Research has shown that sleep is vital for strength performance.. This is even truer when lifting weighs everyday as it takes a huge toll on recovery. Although the general recommendation is 6-8 hours of quality sleep per night you may need to bump that up to as much as 10 hours.. Trust me, you'll need as much rest as you can get when lifting heavydaily.
5 "SUPER" EFFECTIVE BENEFITS OF SUPERSETS (THAT YOU'LL benefit #2 they stimulate metabolic fatigue (for muscle growth) At this point, there is a lot of research to suggest that strength gains directly correlate with muscle growth (after neural adaptions cease). But this isn't the only way to gain muscle mass. Studies have shown that high repetitions can also build muscle mass through a process TOP 9 SQUAT ASSISTANCE EXERCISES FOR STRENGTH Assistance exercises (also known as ‘ accessory lifts ’) help you build strength in the bench, squat and deadlift. They shouldn't be confused with isolation exercises. Isolation exercises are single-joint movements, such as bicep curls, that are used to 'isolate' muscle groups (for muscle growth).. They're primarily used in bodybuilding and don't have much utility when it comes to strength THE SIX PACK MASTER-PLAN 4. Ab wheel rollout. The ab wheel roll out works the upper ab region extremely effectively with just bodyweight, you can make the exercise harder by rolling out further and keeping the legs straight. 5. Standing cable crunch. The standing cable crunch will develop blocky abs that stick out, even through your shirt. 40/40/20: THE BEST MACROS FOR BULKING AND CUTTING Protein is the ULTIMATE macronutrient.It can help you build MORE muscle, burn fat faster and fight off cravings.This explains why the 40:40:20 diet has become so synonymous with bodybuilding.But is this really the 'optimal' ratio of carbs, protein THE 19 BEST ACCESSORY LIFTS FOR AMAZING POWER AND STRENGTH The pause-bench is the most effective accessory exercise for the bench press. Period. It builds strength in the most difficult part of the range of motion and forces you to control the weight. It's a great tool to improve your technique and strength simultaneously. *Quick tip: Experiment with the length of IS IT BAD TO EAT BELOW YOUR BMR TO LOSE WEIGHT tips for preserving your muscle mass when eating below BMR. Eat 1 gram of protein per pound of body weight.A high-protein diet has been shown to be more effective forretaining lean body mass in a calorie deficit. Eat a high carb low fat diet.Keeping your carbohydrate intake as high as possible is the key to preserving strength in the gym. LINEAR PROGRESSION: EVERYTHING YOU NEED TO KNOW Progression is an important aspect of any strength training program. Simply put, if you aren't adding weight to the bar or doing more reps over time (i.e. progressive overload) then you're not going to make any gains. Thankfully, you don't need to use any wacky or zany training methods to accomplish this as a beginner. 3 REASONS WHY YOU SHOULD AVOID GERMAN VOLUME TRAINING An overlooked benefit of German volume training is the "grease the groove" effect. As you're performing so many repetitions, you get ample time to practice the movement patterns. This will translate to higher neural efficiency and better technique, provided you aren't getting sloppy as you get tired. HOW TO MAKE FAST "NEWBIE GAINS" (GAIN 20 LBS OF MUSCLE!) Caffeine.This is the ONLY ingredient you need for an effective pre-workout. Not only is it cheap but it is also an effective way to increase your strength, testosteroneand energy expenditure. The recommended dose is 100-200 mg pre-workout (i.e. 1 or 2 large cups ofcoffee).
HOW TO LIFT WEIGHTS EVERYDAY FOR HUGE GAINS Research has shown that sleep is vital for strength performance.. This is even truer when lifting weighs everyday as it takes a huge toll on recovery. Although the general recommendation is 6-8 hours of quality sleep per night you may need to bump that up to as much as 10 hours.. Trust me, you'll need as much rest as you can get when lifting heavydaily.
5 "SUPER" EFFECTIVE BENEFITS OF SUPERSETS (THAT YOU'LL benefit #2 they stimulate metabolic fatigue (for muscle growth) At this point, there is a lot of research to suggest that strength gains directly correlate with muscle growth (after neural adaptions cease). But this isn't the only way to gain muscle mass. Studies have shown that high repetitions can also build muscle mass through a process TOP 9 SQUAT ASSISTANCE EXERCISES FOR STRENGTH Assistance exercises (also known as ‘ accessory lifts ’) help you build strength in the bench, squat and deadlift. They shouldn't be confused with isolation exercises. Isolation exercises are single-joint movements, such as bicep curls, that are used to 'isolate' muscle groups (for muscle growth).. They're primarily used in bodybuilding and don't have much utility when it comes to strength THE SIX PACK MASTER-PLAN 4. Ab wheel rollout. The ab wheel roll out works the upper ab region extremely effectively with just bodyweight, you can make the exercise harder by rolling out further and keeping the legs straight. 5. Standing cable crunch. The standing cable crunch will develop blocky abs that stick out, even through your shirt. 40/40/20: THE BEST MACROS FOR BULKING AND CUTTING Protein is the ULTIMATE macronutrient.It can help you build MORE muscle, burn fat faster and fight off cravings.This explains why the 40:40:20 diet has become so synonymous with bodybuilding.But is this really the 'optimal' ratio of carbs, protein THE 19 BEST ACCESSORY LIFTS FOR AMAZING POWER AND STRENGTH The pause-bench is the most effective accessory exercise for the bench press. Period. It builds strength in the most difficult part of the range of motion and forces you to control the weight. It's a great tool to improve your technique and strength simultaneously. *Quick tip: Experiment with the length of IS IT BAD TO EAT BELOW YOUR BMR TO LOSE WEIGHT tips for preserving your muscle mass when eating below BMR. Eat 1 gram of protein per pound of body weight.A high-protein diet has been shown to be more effective forretaining lean body mass in a calorie deficit. Eat a high carb low fat diet.Keeping your carbohydrate intake as high as possible is the key to preserving strength in the gym. LINEAR PROGRESSION: EVERYTHING YOU NEED TO KNOW Progression is an important aspect of any strength training program. Simply put, if you aren't adding weight to the bar or doing more reps over time (i.e. progressive overload) then you're not going to make any gains. Thankfully, you don't need to use any wacky or zany training methods to accomplish this as a beginner. 3 REASONS WHY YOU SHOULD AVOID GERMAN VOLUME TRAINING An overlooked benefit of German volume training is the "grease the groove" effect. As you're performing so many repetitions, you get ample time to practice the movement patterns. This will translate to higher neural efficiency and better technique, provided you aren't getting sloppy as you get tired. FREE POWERBUILDING PROGRAM Powerlifting is a strength based sport in which athletes train for the big 3- squat, bench, and deadlift. The goal of any powerlifter is to raise his/her total from meet to meet, and ideally place in the top 3.. On the day of competition, your aim is to set a personal record for all 3 lifts (for a single repetition- also known as a 1 rep max). TOP 19 DEADLIFT ASSISTANCE EXERCISES FOR STRENGTH The four main 'weak points' in the deadlift are: #1 Speed off the floor. #2 Strength off the floor. #3 Lockout strength. #4 Grip strength. Many lifters underestimate the role of speed in the deadlift. They think that if they can't lift the bar off the floor then they aren't strong enough to handle the weight. THE 21 BEST TRAP EXERCISES (FOR SUPER-FAST RESULTS The trapezius (otherwise known as the trapezoid) is a large muscle that extends from the base of the skull (the occipital bone) and inserts into the clavicle, as well as the scapula.. The trap muscles can be divided into three parts; the upper traps, the mid traps, and the lower traps.. They serve three main functions: They lift the shoulders. They rotate the scapula. PROGRESSIVE OVERLOAD FOR DUMMIES (EVERYTHING YOU NEED TO Week 3: 1x9 (62.5 kg) Week 4: 1x10 (62.5kg) *increase by 2.5 kg. This is what we mean by progressive overload. The idea is to make incremental progress over time, in order to give the body a reason to adapt and grow stronger. Of course, you won't be LEAN BULKING 101: HOW TO GET AMAZING RESULTS (EFFORTLESSLY To replicate this for yourself, follow these 3 simple steps: Take your daily calorie surplus and x by 7 (e.g. 100x7= 700) Next, divide the number by how many days you train (e.g. 700 divided by 4= 175). Now all you need to do is eat this number of calories on THE 21 BEST BULKING FOODS FOR FAST WEIGHT GAIN The 21 Best Bulking Foods. Below are my top 21 foods for gaining weight quickly. 1. Avacado. Calories per serving: Half an avocado contains 109 calories. How to use: chop up an avocado into chunks, next add it to a bowl and mix with iceberg lettuce and chicken for ahealthy salad.
3 REASONS WHY REVERSE DIETING IS DUMB (DO THIS INSTEAD Reverse dieting begins after you've reached your goal weight. It's a planned increase of calories week to week. The idea is to prevent rapid fat gain and increase metabolism so you can eat more food while maintaining your new bodyweight. Typically, a reverse diet will last around 4-8 weeks, depending on how gradually you increase calories. HOW TO GET INSANELY STRONG WITH THE BULGARIAN METHOD benefit #4 greasing the groove. The more frequently you practise a movement pattern, the more efficient your body becomes at it. In powerlifting circles, this is known asgreasing the groove. By training the squat every day, you'll begin to master the mechanics of the liftmuch faster.
ALCOHOL AND BODYBUILDING: EVERYTHING YOU NEED TO KNOW Once ethanol is consumed in the body, it is metabolised into acetaldehyde, which has been shown to interfere with protein synthesis:. In one study, alcohol consumption decreased basal protein synthesis by 15-20%.; Another study demonstrated that alcohol consumed alongside a meal reduced protein synthesis by 30% (over a 4-hour period).; Ethanol also lessens insulin and IGF-1s ability to ALWAYS TIRED WHEN BULKING? (HERE’S WHY) Insulin is a hormone that controls blood sugar levels by prompting the cells in the body to absorb blood sugar (either for energy or storage). Eating large quantities of carbohydrates can cause your blood sugar levels to spike and make you feel tired and sleepy. The technical term for this is "postprandial somnolence" (also knowncolloquially
5 "SUPER" EFFECTIVE BENEFITS OF SUPERSETS (THAT YOU'LL benefit #2 they stimulate metabolic fatigue (for muscle growth) At this point, there is a lot of research to suggest that strength gains directly correlate with muscle growth (after neural adaptions cease). But this isn't the only way to gain muscle mass. Studies have shown that high repetitions can also build muscle mass through a process HOW TO MAKE FAST "NEWBIE GAINS" (GAIN 20 LBS OF MUSCLE!) Caffeine.This is the ONLY ingredient you need for an effective pre-workout. Not only is it cheap but it is also an effective way to increase your strength, testosteroneand energy expenditure. The recommended dose is 100-200 mg pre-workout (i.e. 1 or 2 large cups ofcoffee).
HOW TO FIX MUSCLE IMBALANCES IN 7 EASY STEPSHOW TO FIND MUSCLE IMBALANCESMUSCLE IMBALANCE IN BACKMUSCLE IMBALANCE IN LEGSHIP MUSCLE IMBALANCEMUSCLE IMBALANCE SYMPTOMSWHAT CAUSES MUSCLE IMBALANCE The solution: Keep your smartphones and tablets at eye level and refrain from looking down. You may look a tad goofy but it's worth it. As you can see, bad habits in your day to day life can exert a negative effect on your posture. And these will eventually lead to muscle imbalances that become worse as you train. THE 19 BEST ACCESSORY LIFTS FOR AMAZING POWER AND STRENGTH The pause-bench is the most effective accessory exercise for the bench press. Period. It builds strength in the most difficult part of the range of motion and forces you to control the weight. It's a great tool to improve your technique and strength simultaneously. *Quick tip: Experiment with the length of 40/40/20: THE BEST MACROS FOR BULKING AND CUTTING Protein is the ULTIMATE macronutrient.It can help you build MORE muscle, burn fat faster and fight off cravings.This explains why the 40:40:20 diet has become so synonymous with bodybuilding.But is this really the 'optimal' ratio of carbs, protein PROGRESSIVE OVERLOAD FOR DUMMIES (EVERYTHING YOU NEED TO Week 3: 1x9 (62.5 kg) Week 4: 1x10 (62.5kg) *increase by 2.5 kg. This is what we mean by progressive overload. The idea is to make incremental progress over time, in order to give the body a reason to adapt and grow stronger. Of course, you won't be ALWAYS TIRED WHEN BULKING? (HERE’S WHY) Insulin is a hormone that controls blood sugar levels by prompting the cells in the body to absorb blood sugar (either for energy or storage). Eating large quantities of carbohydrates can cause your blood sugar levels to spike and make you feel tired and sleepy. The technical term for this is "postprandial somnolence" (also knowncolloquially
BEST REP RANGE FOR CUTTING Focus on heavy compound lifting in the 1-5 rep range to preserve muscle while cutting. Aim for no more than 1.5 pound a week loss. Keep carbohydrates and protein high. Keep cardio moderate and low in intensity. reduce volume and focus on maintaining strength if recoveryis an issue.
3 REASONS WHY YOU SHOULD AVOID GERMAN VOLUME TRAININGWHAT IS GERMAN VOLUME TRAININGBEST GERMAN VOLUME TRAINING PROGRAMGERMAN VOLUME TRAINING APPGERMAN VOLUME TRAINING BACKGERMAN VOLUME TRAINING PROGRAMcoffee).
HOW TO FIX MUSCLE IMBALANCES IN 7 EASY STEPSHOW TO FIND MUSCLE IMBALANCESMUSCLE IMBALANCE IN BACKMUSCLE IMBALANCE IN LEGSHIP MUSCLE IMBALANCEMUSCLE IMBALANCE SYMPTOMSWHAT CAUSES MUSCLE IMBALANCE The solution: Keep your smartphones and tablets at eye level and refrain from looking down. You may look a tad goofy but it's worth it. As you can see, bad habits in your day to day life can exert a negative effect on your posture. And these will eventually lead to muscle imbalances that become worse as you train. THE 19 BEST ACCESSORY LIFTS FOR AMAZING POWER AND STRENGTH The pause-bench is the most effective accessory exercise for the bench press. Period. It builds strength in the most difficult part of the range of motion and forces you to control the weight. It's a great tool to improve your technique and strength simultaneously. *Quick tip: Experiment with the length of 40/40/20: THE BEST MACROS FOR BULKING AND CUTTING Protein is the ULTIMATE macronutrient.It can help you build MORE muscle, burn fat faster and fight off cravings.This explains why the 40:40:20 diet has become so synonymous with bodybuilding.But is this really the 'optimal' ratio of carbs, protein PROGRESSIVE OVERLOAD FOR DUMMIES (EVERYTHING YOU NEED TO Week 3: 1x9 (62.5 kg) Week 4: 1x10 (62.5kg) *increase by 2.5 kg. This is what we mean by progressive overload. The idea is to make incremental progress over time, in order to give the body a reason to adapt and grow stronger. Of course, you won't be ALWAYS TIRED WHEN BULKING? (HERE’S WHY) Insulin is a hormone that controls blood sugar levels by prompting the cells in the body to absorb blood sugar (either for energy or storage). Eating large quantities of carbohydrates can cause your blood sugar levels to spike and make you feel tired and sleepy. The technical term for this is "postprandial somnolence" (also knowncolloquially
BEST REP RANGE FOR CUTTING Focus on heavy compound lifting in the 1-5 rep range to preserve muscle while cutting. Aim for no more than 1.5 pound a week loss. Keep carbohydrates and protein high. Keep cardio moderate and low in intensity. reduce volume and focus on maintaining strength if recoveryis an issue.
3 REASONS WHY YOU SHOULD AVOID GERMAN VOLUME TRAININGWHAT IS GERMAN VOLUME TRAININGBEST GERMAN VOLUME TRAINING PROGRAMGERMAN VOLUME TRAINING APPGERMAN VOLUME TRAINING BACKGERMAN VOLUME TRAINING PROGRAMcoffee).
THE ULTIMATE GUIDE TO FLEXIBLE DIETING AND MACROS Step 1: Determine your TDEE (total daily energy expenditure) The first step is to discover your maintenance calories. This is the amount of energy your body needs to consume in order to maintain its current weight. Use this calculator to find your TDEE. You’ll be prompted to 40/40/20: THE BEST MACROS FOR BULKING AND CUTTING Protein is the ULTIMATE macronutrient.It can help you build MORE muscle, burn fat faster and fight off cravings.This explains why the 40:40:20 diet has become so synonymous with bodybuilding.But is this really the 'optimal' ratio of carbs, protein TOP 19 DEADLIFT ASSISTANCE EXERCISES FOR STRENGTH The deadlift is a true test of strength.. Unlike most other exercises, you can't cheat the deadlift by using momentum or having a spotter 'assist' you. You have to lift the bar from a 'dead stop' every repetition, which forces the entire body to work in coordination. IS IT BAD TO EAT BELOW YOUR BMR TO LOSE WEIGHT tips for preserving your muscle mass when eating below BMR. Eat 1 gram of protein per pound of body weight.A high-protein diet has been shown to be more effective forretaining lean body mass in a calorie deficit. Eat a high carb low fat diet.Keeping your carbohydrate intake as high as possible is the key to preserving strength in the gym. THE TRUTH ABOUT SARMS (EVERYTHING YOU NEED TO KNOW TRThas been shown to increase muscle mass and strength, making it a safer alternative to steroids. However, there seems to be atrade off between the dose of testosterone and its anabolic and adverse effects. Interestingly, research supports the theory that SARMs are ALCOHOL AND BODYBUILDING: EVERYTHING YOU NEED TO KNOW Once ethanol is consumed in the body, it is metabolised into acetaldehyde, which has been shown to interfere with protein synthesis:. In one study, alcohol consumption decreased basal protein synthesis by 15-20%.; Another study demonstrated that alcohol consumed alongside a meal reduced protein synthesis by 30% (over a 4-hour period).; Ethanol also lessens insulin and IGF-1s ability to 5 AWESOME BENEFITS OF REST PAUSE TRAINING (FOR STRENGTH One of the longest standing debates in the bodybuilding community is centred around training to failure.. Proponents of the HIT (high-intensity training) school argue that high rep ranges are a waste of time and training to failure is key for maximising gains.. On the other side, we have bodybuilders who argue that only volume (andthe pump) matters.
HOW TO DO WARM UP SETS BEFORE LIFTING (AVOID INJURY Set 4 (80% 1RM): 1x5. Set 5 (85% 1RM): 1x5 *Increase the weight by 2.5-5 kg (5-10 lbs) next workout. What ends up happening is that the first 3 sets act as ‘warm up sets’ and the last 2 sets are the ‘growth sets’ (i.e. challenging sets). This cuts down your workout length and still allows you to DEADLIFT FAILURE: 6 REASONS WHY YOU SUCK AT DEADLIFTS The deadlift is known as the "king of exercises" and for GOOD reason.It's essential if you want to maximise your muscle growth, strength and power.Unfortunately, most beginners don't perform the lift correctly.And they get frustrated because they feel like* Home __
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