Generally, you should consume about 20 grams of protein with some carbs shortly after a workout. During the post-workout anabolic window, you’ll also want to limit fats, which can slow the absorption of protein. While there is some recent research that suggests the window may actually extend up to several hours following exercise, there’s no harm in getting nutrients in early as long as you’re sticking to your overall caloric and macronutrient goals.
Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you'’re gaining muscle, not fat, don'’t just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there)— as well as your biceps, chest and quads. Also, don'’t think that you have to gain a set amount of weight each and every week. "Your mass gain doesn'’t have to be uniform,"” Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. "“Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass -— or loses fat - which is by no means in linear fashion," adds Aceto.
However, not all proteins are created equal in the muscle building stakes. Always remember the better the quality (biological value) of protein consumed, the more of it will be used for muscle building. To maximise muscle growth, stick to high-quality proteins, such as whey, milk, eggs, fish or lean meats. However, combining lower quality or incomplete protein from plant-based sources, such as nuts and beans, can still be a valuable protein source for muscle building.
(1) Water - I drink this all the time. Mainly in the morning. Doesn’t it make sense to hydrate upon waking up? I use to get nauseous, but that was because of a poor “diet”/food choices. Now, it’s like a filtering fluid at this time of day (morning). I drink it all day, but I have like 1 water bottle every hour. It’s easy to remember and to do (well, for me). We should aim for around 100oz of water, consuming all this in one time would suck. So “timing” water (which is a nutrient) is considered “nutrient timing”.
(8) Storing fat from meals - this is something you should read carefully and think hard about. Because even though food will be used for energy, some will get stored as via glycogen or fat. If not glycogen then via fat from carbs and fat from fat. This stored fat from meals does not make us fat. Remember a surplus does. So what does this mean? If the fat stored from meals STAYS stored then yes you will gain because the body isn’t being given enough time to burn the stored fat for energy. If you do give the body time to burn the stored fat then this is called a deficit because you aren’t eating as much as you need. Since you aren’t eating as much as you need, your body will tap into the fat stored from meals and also your body fat. In a surplus, since you are always eating, you are always storing, so you will keep the fat stored from meals stationary while adding more fat due to the excess calories via the surplus. Make sense? So just because you store fat from meals doesn’t mean it makes you fat, the stored fat from meals only makes you fat IF IT STAYS STORED. Just be in a deficit so you burn it and you’re good. Which leads me to my next point
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Stand with your feet slightly wider than shoulder width with a kettlebell about a foot in front of you. With your weight in your heels, hinge at your hips while lowering your hands to the kettlebell handle. Grab the kettlebell with an overhand grip,  “Hike” the kettlebell back between your legs, catching the force of the moving kettlebell with your hips. Exhale as you swing the kettlebell forward by thrusting your hips, straightening your legs, and squeezing your glutes and abs. Once the kettlebell reaches chest height, inhale as you allow it to fall, and guide it back to the “hiked” position.
Most typical bodybuilding programs have way too many sets and reps and use the wrong exercises. However, if you lower the total volume, go heavier, and use compound movements as I’ve outlined above, there is nothing wrong with a body-part split for advanced lifters. In fact, it’s often less stressful to the joints than your average upper/lower split.
I get it. Bodybuilding is a subjective sport with judges that determine who wins based on the judges opinions. In the other resistance training sports you win objectively by outperforming your competitors. Bodybuilders also tend to work out differently with little concern for the weight being lifted, so long as the end result is a better-looking body. This can make bodybuilding type training seem narcissistic and shallow. That’s too bad because hard core resistance training athletes can learn a LOT from bodybuilders and how they train.
Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein. In a 2014 Pennington Biomedical Research Center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.
The hip flexors are a group of muscles in the front of the hip that act to lift the knee and bring the thigh towards the abdomen. The major muscles making up the hip flexors that we will focus on are the iliacus and the psoas, or the iliopsoas and the rectus femoris. The rectus femoris  is a “two joint muscle” because it crosses both the hip and knee joints. As a group, the hip flexors have attachments on the lumbar spine, the pelvis, and the femur. In addition to their major function of flexing the hip, their attachment on the spine makes them an important part of the core muscles and spinal stabilizers.
How to do it: Lie on your back with your feet planted firmly on the floor, knees bent. If you’re just starting and using your bodyweight, reach your arms straight up over your chest and clasp your hands. If you’re using dumbbells, place the weight (plate, kettlebell, dumbbells) comfortably on your pelvis and hold it steady. To really activate your glutes, thrust your hips up toward the ceiling, driving with your legs, and dig your heels into the floor. Lower your hips until they’re hovering right above the floor level, then repeat.  
The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. Some of the concepts presented herein may be theoretical.
Too much sitting: You probably know it can contribute to serious health problems like obesity and osteoporosis. But did you know it also contributes significantly to back woes, including lower back pain in yoga poses? Fortunately, you can use your yoga practice to offset the effects of a sedentary lifestyle, relieve associated back pain, and set the stage for safe practice of intermediate poses like backbends.
I HATE that the resistance training community can be so tribal. I have been preaching to bodybuilders for years about the benefits of powerlifting, or Olympic lifting or kettlebells or even Crossfit style conditioning and many have been receptive. Learn from each other and achieve levels of fitness you simply could not have otherwise. Don’t brush off bodybuilding wisdom…it could be the missing factor in your program.
Rest your hip. Sore hip flexor muscles can benefit from rest. Avoid the activities that caused your pain. Ice your affected hip for 20 minutes at a time, several times a day. Keep the leg of your affected hip elevated as much as possible 48 hours from the first onset of pain. You can also take over-the-counter pain medications to help control pain.
  Take note to see if the thigh rests down parallel to the ground (Picture 2) or if it stays up in the air (Picture 1) (You will need someone to be nearby to see what your leg does). Perform on both sides and compare. If the thigh does not stay raised up in the air then there is no true hip flexor tightness and stretching does not need to be performed. If one of the thigh/legs stays up noticeably higher than the other, then stretching will need to be performed. If your leg is able to hang down comfortably parallel to the ground or lower then you passed the test!

Drink plenty of water throughout the day, especially in the hours leading up to your workout. This can help you feel full and reduce hunger pangs. During training, drink about 8 ounces every 15-20 minutes, more when it's hot and humid. The reason is simple: Your performance quickly begins to suffer when the body is dehydrated just 1%-–2%. And if you wait till you feel thirsty, you've waited too long. A flavorful, low-calorie sports drink is a great way to hydrate. Try drinking fluids stored at cooler temperatures; studies show that people consume more when the liquid is colder.
Begin in a standing position with one leg planted firmly on a slightly elevated surface – like a step. Raise the opposite hip and pelvis by hiking your hip towards the sky. Hold for 3-5 seconds. Slowly lower your hip and pelvis down towards the floor. Repeat this exercise as many times as you can until you feel fatigue (1-2min), then switch sides. Ensure the standing leg is straight and do not sway your shoulders side to side.
Don’t make the mistake of trying to bulk up when you should be on a diet. While you might have muscle on your mind, most people need to get leaner first. If you’re fat and you start eating for size, you’re only going to get fatter. Get rid of the excess blubber first, to the point where you can see some abs, and then worry about getting big. You should be as low as 12% body fat before you change your diet up to focus on mass gain. That will ensure that your insulin sensitivity is high. When it is, you can eat more carbs and your body won’t store them as fat.
Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature for aesthetic purposes.[1] An individual who engages in this activity is referred to as a bodybuilder. In professional bodybuilding, bodybuilders appear in lineups and perform specified poses (and later individual posing routines) for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competitions through the elimination of nonessential body fat, enhanced at the last stage by a combination of intentional dehydration and carbohydrate loading, to achieve maximum muscular definition and vascularity, as well as tanning to accentuate the contrast of the skin under the spotlights. Bodybuilders may use anabolic steroids and other performance enhancing drugs to build muscles.
In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing body and balanced physique.[16][17] In prejudging, competitors do a series of mandatory poses: the front lat spread, rear lat spread, front double biceps, back double biceps, side chest, side triceps, Most Muscular (men only), abdominals and thighs. Each competitor also performs a personal choregraphed routine to display their physique. A posedown is usually held at the end of a posing round, while judges are finishing their scoring. Bodybuilders usually spend a lot of time practising their posing in front of mirrors or under the guidance of their coach.
Anytime you breathe in, just know your diaphragm is contracting. HOLD THIS position as long as possible. You want to hold it, so you strengthen the muscle in this range. Soon, you will feel the need to let the air out. DO NOT QUICK RELEASE the air. Allow the air to come out slowly until you reach the bottom. The bottom mean, when the diaphragm is fully relaxed. At this point, TRY AND HOLD IT AS WELL. You don’t have to, but it’s good to train in the stretched position as well. DO NOT SUCK IN AIR quickly because you feel like you’re going to die, try and control the breathing back to the top and then resume back to normal strokes. Do this over and over. Start with 5min.
Why less volume for the smaller muscle groups, you ask? Partially because they are smaller, but mostly because they get a ton of indirect volume while training the bigger muscle groups (e.g. your biceps get hit pretty hard while training back, triceps get hit pretty hard while training chest and shoulders, shoulders get hit pretty hard while training chest, etc.).
When it comes to building muscle, there are numerous theories, methods, and preferences. Whether the goal is improved health, aesthetics, performance, or a combination of all three, there is no shortage of advice to help you get there. So much so that it can sometimes become overly complicated and you forget about the basic facts. But, it’s simpler than it seems.
I know this goes against the recommendations you often see in stereotypical bodybuilding routines (i.e. the ones that involve having a single “chest day” or “arm day” or “shoulder day” once a week), but that’s just one of the many reasons why those types of routines suck for us natural, genetically-average people, and work best for steroid users with great genetics.
Your glutes serve as the main mover and power output to most of your major and accessory lifts—squat, deadlift, kettbell swings, box jumps—so the more you develop and stimulate your gluteal muscles, the more you’re able to maximize control, strength, and stability. (It doesn’t hurt that women love watching you do leg and glute work in the gym, either.)
Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause hypertrophy of both types (I and II) of muscle fibers, likely caused by an increased synthesis of muscle proteins. They also provoke undesired side effects including hepatotoxicity, gynecomastia, acne, the early onset of male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.[42][43][44] Other performance-enhancing substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.
Work on strengthening all of your core muscles and glutes. These muscles work together to give you balance and stability and to help you move through the activities involved in daily living, as well as exercise and sports. When one set of these muscles is weak or tight, it can cause injury or pain in another, so make sure you pay equal attention to all of them.
In 1990, professional wrestling promoter Vince McMahon announced that he was forming a new bodybuilding organization named the World Bodybuilding Federation (WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. A number of IFBB stars were recruited but the roster was never very large and featured the same athletes competing; the most notable winner and first WBF champion was Gary Strydom. McMahon formally dissolved the WBF in July 1992. Reasons for this reportedly included lack of income from the pay-per-view broadcasts of the contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (later WBF Magazine), and the expense of paying multiple six-figure contracts while producing two TV shows and a monthly magazine.

(4) Insulin is a fat storage hormone - this isn’t true, okay kinda. Like I mentioned, both insulin and protein trigger insulin. If insulin was the issue than high protein intakes should has a worse reputation beyond what it currently has. Insulin has a job of transporting nutrients into cells. Carbs have a more direct connection to insulin than protein, so when carbs are consumed, insulin is spiked higher. Insulin will take the carbs (sugars) and transport them into cells for energy and then the rest into glycogen to save for later. If glycogen is full, then insulin still has a job to do. It doesn’t just float around dumb founded. It takes the carbs (sugars) and stores then into fat. It’s smart like that. But, we abuse that system by eating too many carbs and being in a surplus. The body doesn’t want to convert carbs into fat, that’s what fats are for, yet we abuse and do it anyways. 

That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated.
More specifically, you can expect to end up in the upper half of these ranges ONLY if you are a beginner, younger, and/or have amazing genetics. You can expect to end up in the lower half of these ranges if you are an intermediate or advanced trainee, older, and/or have poor genetics. The average person can expect to end up somewhere in the middle. Additional details here: How Much Muscle Can You Gain?
An upper/lower split can last you forever. A lot of massive, strong powerlifters stick with that throughout their entire lifting careers. However, if you’re older and/or have some trouble recovering, you may prefer a push/pull/legs split that has you training everything directly once per week. This is how most famous bodybuilders have trained in the past and many still do. 

I say make the 5th rep hard, but when I lift heavy, I like to stick with 4–5 reps. I feel if something is truly heavy, we won’t be able to hold onto it for as long, therefore, 4–5reps is my time frame for failure when lifting heavy. Again, if I need to keep doing reps to reach failure, then it’s too light. When I lift light, my time frame for failure is around 12–15 reps. If I need to do more reps to feel the fatigue of failure, then it’s way too light.
Apply the above concept to your hips. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below.
I say make the 5th rep hard, but when I lift heavy, I like to stick with 4–5 reps. I feel if something is truly heavy, we won’t be able to hold onto it for as long, therefore, 4–5reps is my time frame for failure when lifting heavy. Again, if I need to keep doing reps to reach failure, then it’s too light. When I lift light, my time frame for failure is around 12–15 reps. If I need to do more reps to feel the fatigue of failure, then it’s way too light.
Having a strong butt will get you far—literally. Our glutes are responsible for powering us through everything from long runs to tough strength workouts to a simple jaunt up a flight of stairs. Strong glutes that can take on the brunt of the work can help us avoid overcompensating with smaller muscles during lower-body exercises. Plus, beyond just helping us move, the glutes play an important role in "stabilizing our entire lumbo-pelvic-hip complex," says Cori Lefkowith, NASM-certified personal trainer and owner of Redefining Strength in Costa Mesa, California. That translates to better form, more efficient movement, and a reduced risk of straining your lower back and hips.

You are not on the website of a medical doctor, nutritionist, or registered dietitian. The opinions expressed on this website, including texts, images, and videos, are generalized. They are presented “as is” for informational purposes only without warranty or guarantee of any kind. Julian Dot Com, LLC (“we”, “our”) makes no representation and assumes no responsibility for the accuracy of information contained on or available through this website, and such information is subject to change without notice. We are not liable nor claim any responsibility for any emotional or physical problems that occur directly or indirectly from reading this website. We are of the ability and use of conversation as per articles 9 and 10.

In addition to the HIIT sessions, it’s always a good idea to go for a 30–60-minute walk as many days per week as you can. I recommend getting a minimum of 10,000 steps every day. Use a phone app to track them. If you’re into jogging, swimming, hiking, or some other form of long-duration, fairly low-intensity cardio, that is fine to do as well, and as often as you like.
I say make the 5th rep hard, but when I lift heavy, I like to stick with 4–5 reps. I feel if something is truly heavy, we won’t be able to hold onto it for as long, therefore, 4–5reps is my time frame for failure when lifting heavy. Again, if I need to keep doing reps to reach failure, then it’s too light. When I lift light, my time frame for failure is around 12–15 reps. If I need to do more reps to feel the fatigue of failure, then it’s way too light.
Unlike your boobs, your glutes are loaded with muscles that are capable of growing larger, so you can score the curvy butt of your dreams. Obviously, if you want those muscles to grow, you need to work them, says Tony Gentilcore, a certified personal trainer and strength and conditioning specialist, and co-founder of Cressey Performance in Hudson, Massachusetts. To score a bigger booty, he says to start by doing glutes-focused exercises, like the glute bridge and squats, while progressively adding more weight. (Gentilcore says you can do this by holding a barbell or dumbbells on your hips for the glute bridge and by holding a dumbbell in each hand for the squats.)
"Your glutes are made up of three different muscles, the gluteus maximus, medius, and minimus," says Lefkowith. "They externally rotate your hip, abduct your hip, extend your hip, and even posteriorly tilt your pelvis." Because of this, it is important that you not only work one or two of these muscles, but rather, focus on showing all of them some love. "If you were only to do moves in one plane of motion, say a front lunge or squat, you wouldn't work your glutes to strengthen all of the joint actions they can perform."
"How do you get your butt like that?" is the fitness question I hear the most. And before you say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic booty advantage, but that doesn't mean it's impossible to improve your glutes. Women often turn to cardio to "get a butt," but the clear path to a better booty doesn't go through the treadmill or the elliptical. Instead, start with weights.
Begin in a standing position with one leg planted firmly on a slightly elevated surface – like a step. Raise the opposite hip and pelvis by hiking your hip towards the sky. Hold for 3-5 seconds. Slowly lower your hip and pelvis down towards the floor. Repeat this exercise as many times as you can until you feel fatigue (1-2min), then switch sides. Ensure the standing leg is straight and do not sway your shoulders side to side.
How do I know if my weights are heavy enough? Check your form. This workout involves many repetitions of the same exercise and you will know you are using the correct weight if your form stays consistent between the first part of a repetition set and the end. For example, a row from plank should look the same on repetition number 10 as it does in repetition number two, even if the effort is much greater. If your form is wobbly by the end, drop down the weight amount until you’re able to find consistency. Don’t forget that working with weights is not an all-or-nothing proposition. Your body also provides resistance. Try our 9-Minute Strength Workout for a weight-free option. 
A flat, atrophied butt doesn't just look bad in jeans or swimsuits—it’s also likely contributing to your tight hips and back problems. If not, it soon will be. That’s because a flat butt is a symptom of tight hips and hamstrings, the result of poor glutes activation. In an ideal world, they all work together to stabilize the pelvis and produce many years of fluid movement.
A: At the end of the day, the most important variable regarding weight gain or loss is calorie consumption. However, meal frequency and timing around activity can both influence workout intensity and duration thus potentially allowing for further improvements in body composition. Remember, muscle growth isn’t a pulsatile process, it doesn’t just acutely spike and then return to baseline so if there aren’t circulating amino acids within the blood stream then they’ll have to be broken down from muscle as this is the highest form of concentrated amino acids within the body. That being said, it would probably be a good idea to consume anywhere from 3-6 meals spread throughout the day depending upon your schedule and preference. Ideally, we want to stimulate anabolism through food every 3-5 hours.
This test measures a participant's ability to stand up from a seated position as many times as possible in a thirty-second period of time.[2] Testing the number of times a person can stand up in a thirty-second period helps assess strength, flexibility, pain, and endurance,[2] which can help determine how far along a person is in rehabilitation, or how much work is still to be done.
"Eating well" is tough to objectively quantify. One can eat "well" but that doesn't necessarily mean that you are eating enough to build muscle or recover adequately from workouts. Also, taking protein shakes doesn't guarantee that one will start to accrue massive slabs of lean body mass. Muscle anabolism is a fairly complex metabolic process which has a number of contributing factors at the cellular level and can't be reduced to a single supplement or dietary component.

If you’ve been dealing with tightness in the hip flexors or hip flexor pain for quite some time now and haven’t found the solution, then give these exercises a try. You may be pleasantly surprised with the results! Want more information on Hip Pain? Download our Free Report on Hip Pain “5 Secrets About Hip Pain That Will Surprise You….And Help Get Your Back To Exercising/Running Pain Free” Click Here to Download This Free Hip Pain Report
I mean the first two ‘BS’ items focal point is lifting heavy, and then immediately the article goes into Step 1 – focus on 5-10 rep and 6-8 rep (heavier sets) — given we’re not powerlifting 1 rep or 3 rep max. Generally 6 rep sets we’re lifting heavy still… Does have a lot of good general info, but to me it almost feels like the bullet points of what supposedly not to do is actually a table of contents of what Jason is recommending we do do throughout the article…
At the same time, this also doesn’t mean that primary compound exercises can never be done for more than 8 reps, or that secondary compound exercise can’t be done for 5-8 or 10-15 reps, or that isolation exercises can’t be done for less than 10 reps. Everything can be done in every rep range. However, these are the rep ranges that each type of exercise is best suited for, and where it should ideally be done most of the time.
How can the muscle progress just because you held a weight for awhile when you could of held a heavier weight for less time? It won’t. It won’t grow because it’s not receiving new tension. Extending the rep by going slower is great, yes, but this slow must be the actual bar speed and not just slow because you can make it slow. You create actual bar speed by making light weight feel heavy. So lift light weight so that the fibers have to switch when it starts to feel heavy. This will increase your strength compared to just lifting heavier right away or all the time. This will help create an actual tempo with actual weights. Remember my example above about how the overall weight after making light weights feel heavy? This is because your muscles have sensed a level of tension that altered its force production so now you have to lift less, yet work harder. Read that again :) this is growth. This is how muscles sense it needs to grow. If you keep the same weight and never increase the weight, then you keep the same tension. This same tension is not enough to create new tension. Remember when I talked about failure? Well, the point where the fatigue of failure comes into play alters as well. It takes less time. That’s the point. Not much time is needed for growth, just break down the muscle as much as it can to a healthy level and do it again. Keep doing it and keep trying to increase the weight.
You are not on the website of a medical doctor, nutritionist, or registered dietitian. The opinions expressed on this website, including texts, images, and videos, are generalized. They are presented “as is” for informational purposes only without warranty or guarantee of any kind. Julian Dot Com, LLC (“we”, “our”) makes no representation and assumes no responsibility for the accuracy of information contained on or available through this website, and such information is subject to change without notice. We are not liable nor claim any responsibility for any emotional or physical problems that occur directly or indirectly from reading this website. We are of the ability and use of conversation as per articles 9 and 10.

Apply the above concept to your hips. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below.
“Exercises such as single leg squats, regular squats, deadlifts, monster walks, side laying leg lifts, step-ups and reverse planks are some of the exercises that can strengthen the muscles," says Schulz. "You can also try a challenging lunge circuit, split squats, and deadlifts for some major toning." (And of course, if you need any further ideas, check out our roundup of the 17 best glute exercises out there.)

Muscle imbalances are quite common among strength athletes and are arguably the most common cause of their injuries. Many times this is due to a “weak link” in the kinetic chain of muscles that activate during their activity. Identifying the “weak” muscle and being able to feel, isolate and contract that “weak” muscle makes correctional exercise and rehab much easier. Bodybuilding training, with its focus on “feel” rather than movement, helps to train and develop the mind to muscle connection. This comes in handy when you need to train a muscle imbalance with correctional exercise and, in the case of injury, for rehab.


After all, if you’re doing more reps in a set, the weight would obviously be lighter and the intensity level lower. If you’re doing fewer reps in a set, the weight is obviously heavier and the intensity is higher. In addition, how close you come to reaching failure – aka the point in a set when you are unable to complete a rep – also plays a role here.
Protein do not have a home really. They do have a pool on which amino acids are stored, but this isn’t much. Proteins home is actually our muscles. You know how we eat meat for protein? Well if we ate human meat, it would be protein. Muscle is protein. We eat protein to build muscle and other shit. Protein during a calorie surplus will get stored in our fat cells more than go towards building muscle or the pool. Anything eaten in a calorie surplus will be stored as fat.

Unfortunately, it’s hard to significantly increase levels through food alone. That’s where supplementation comes in. For instance, in one 12-week study of resistance-trained individuals, taking HMB in tandem with a high-intensity lifting routine significantly improved muscle strength and size compared to lifting alone. Plus, in the off-chance that you push yourself too hard, HMB helps prevent the effects of overtraining—including muscle loss.
Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set. But in reality, it can be tough to stick to a "“clean"” diet when you'’re busy. We know that adding another layer of complexity to life in the form of reading food labels and studying ingredient lists just isn'’t an option for most of us. Not to mention actually preparing all those healthy meals.
(2) Carbohydrates- I use this to refill my liver and muscle glycogen. Not that I’m “dry empty”, but because I train and training for muscle growth uses mainly glucose for energy. Carbs are the best source for glucose. Study carbs deeper and you will notice different level rates of digestion, which means….carbs themselves have their own “timing”, but at the end of the day all carbs (complex or simple) become GLUCOSE. I consciously consume carbs before training because it helps, if I sense I don’t need them, then I will skip carbs because I am “filled up” enough. But, post workout, I FOR SURE, consciously consume as many carbs as I can to make sure I “refill” my glycogen levels via liver and muscle. The body can only store a certain amount of carbs before they body stores them as fat, so I usually eat up to that amount and continue with fats and protein to hit my surplus. With all this said…I am “timing” carbohydrates (a nutrient), which makes all this “nutrient timing”.
The bulk of the gluteal muscle mass contributes only partially to shape of the buttocks. The other major contributing factor is that of the panniculus adiposus of the buttocks, which is very well developed in this area, and gives the buttock its characteristic rounded shape. The gluteal muscle bulk and tone can be improved with exercise. However, it is predominantly the disposition of the overlying panniculus adiposus which may cause sagging in this region of the body. Exercise in general (not only of the gluteal muscles but of the body in general) which can contribute to fat loss can lead to reduction of mass in subcutaneal fat storage locations on the body which includes the panniculus, so for leaner and more active individuals, the glutes will more predominantly contribute to the shape than someone less active with a fattier composition.[citation needed] The degree of body fat stored in various locations such as the panniculus is dictated by genetic and hormonal profiles.[citation needed]
That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated.

If you’re a beginner, you should train with three full-body workouts per week. In each one, do a compound pushing movement (like a bench press), a compound pulling movement (like a chinup), and a compound lower-body exercise (squat, trap-bar deadlift, for example). If you want to add in 1–2 other exercises like loaded carries or kettlebell swings as a finisher, that’s fine, but three exercises is enough to work the whole body.

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