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2019-02-17

How Many Reps Should You Do To Build Muscle?

How-Many-Reps-Should-You-Do-To-Build-Muscle

                                 You go get your dumbbells and begin preparing for your workout, but then you stop and ask yourself, Wait, how many reps am I supposed to do? It’s quite a tricky question to say the least. Looking online doesn’t really help and asking people at the gym gets you all kinds of answers. The truth is, the amount of reps you do will depend on your goals. Resistance training goals are typically based on building strength, building muscle, or increasing muscle endurance. Each of these goals relies on different rep ranges.

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s2smodern

5 Muscle Building Tips For BEGINNERS

dwaye_johnson_therock_fitness

                           It can be difficult for people to start their path down the world of fitness. For those guys and girls interested in building muscle, what you can find on the internet is vast and very daunting, to say the least. But there are.. some things that are more straightforward and fundamentally important for beginners to know. Here’s five of them that I think all beginners can benefit from once they start their way down the fitness path.

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How to build muscle at home?

                    Build your body at home that’s a awesome thing.  Really you don’t need any fancy gym equipment. All it takes a commitment and a little creativity. You have to workout your human machine regularly. It’s means, you can gain your muscle without professional equipment or resistance, but if you are looking for safe, ever your workout system could be perfect.

 Here is a Summery of full article...

                                              *Upper Body & Core

                                              *Lower Body Workout

                                              *Muscle Building Routine

                                              *Tips

                                              *Warnings

Upper Body & Core

1.Push-ups

Push-ups are most important one of home workouts. Your spine should be straight , your palms are generally a little wider than your shoulders. You have to mix in incline and decline push-ups for get better muscles

2.Handstands against the wall

               Before you going to do this just find a confortable and safe place. Handstands are great workout for gain your muscle perfectly. First crouch with your back to the wall and plant hands on the ground. Slowly walk your feet slowly up. Use your toes to balance. Now slowly lower your head to the ground. Now start to pushing up. Just try to get 3 sets of 10 in.

3.Dips for your arms

                  For perfect dips, you’ll need a sturdy chair, bench or table roughly 1-2 feet above the ground. Place hands behind you on the bench, now your butt is in the air and knees bent 90 degrees. Slowly lower your butt until your arms are bent a 90 degrees. Push up. Do it slowly. Repeat this up to 25-30 reps.

4.planks

            This workout is the great way to work your entire core, To do this, get to push-up position. Instead of placing your palms on ground, rest your forearms. Tight your butt muscle and straight your spine. Hold this position for 1-1.30 minutes, take a rest and do this for two more times.

5.Crunches to build abs and core

6.Perform basic curls

  

  • Bicep Curls
  • Tricep workouts
  • Shoulder raises
  • Bent Over Rows

Lower Body Workout

1.Cardio to build leg muscles

                          Most people don’t know to build muscle with cardio. There is a system and variety of exercises. You can build lean and powerful leg muscles. Just take a 5 exercises and perform 1 for 60 seconds. Do that 5 continually and take a rest for 30-60 seconds, if you need more rest just take a 2 min rest. Then repeat 2-3 times. Here is some exercises…

2.Wall sits

                   Back to the wall for balance. Bent your knees 90 degrees and your butt in the air like you sit on a chair. Hold that position for a 1 minute and take a rest for 30 seconds. Repeat it two times.

3.Squats

4.Donkey kicks

5.Glute bridges

6.Lunges for Butt

           This exercise is the best one for build your butt, hamstring and hip muscle. Start to do this following this steps. Step 1 foot 3-4 feet in front. You have to bent your knee 90 degrees. Slowly lower your but straight down to the floor. Keep your front knee over your toe. Now start to slowly bend your back knee to the floor . Push up and switch legs. Now your one rep is over. Do this 10 times to your each legs and take a 1-2 minutes rest. Repeat this two times.

Muscle Building Routine

1.Make a workout schedule

Do you want to build your body perfectly? So you have to make a perfect schedule. It’s very helpful to build your body.

2.Great form for gain muscle

Doing 10 proper push-ups is better than bad fifteen push-ups. You want every workout motion to be slow, fluid and smooth. Don’t go too hardly.

3.Yoga for muscle

Doing yoga.. It’s a another great option for gain larger muscle groups. It really helps to you for strengthen your muscle and it helps to gain flexibility. If you need to gain your muscle without any gym equipment, you must do yoga.

4.The best indicator for your workout

                    Your own body is the best indicator for your workouts. Just keep working your muscle till its tired. Don’t give-up . Is your target is 15 push-ups? Do it. But my recommendation is 12-15 slow push ups are best for beginners. If you like to increase your level, just do it slowly, and increase it step by step. Ok. But one thing remember this.. 25-30 push-ups ..is the limit.. First do 10 ,12 or 15 push ups.. Do it for 3 or 4 days.. After try 18-20 push-ups.. Do it for another 4-5 days.. Increase your level like that.. I think you got that…

5.Eat a balanced diet

6.Basic home-gym equipment

Tips

Warnings

 


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s2smodern

How to Gain Muscle?

Here is Summery of full article..

                                            *Diet

                                            *Guidelines for Exercise

                                            *Muscle Exercises

                                            *Tips

                                            *Warnings

                  This weight lifting regimen works for different muscle group on different days. and this this regimen alllows yourself two days rest. Get a healthy diet filled with protein, healthy fats, and complex carbs. Important thing is stay committed and don’t forget “Heavier weights with fewer repetitions build muscle bulk more effectively than lighter weights with more reps.”.

Diet

1.Caloric Consumption

For a example, if you are currently consuming 2,500 calories a day, incerese that to about 3,000 calories or even more. But make sure that you're eating clean, and are don't eat too much.

2.Proteins for Muscle Growth

Target for between 1-1.5 grams of protein per kilogram of bodyweight. For a example, if you weigh 175lb, take in at least 80-140g of protein every day.

  • One ounce (28 grams) of cooked meat contains roughly 7 grams protein. You can meet an 80 gram daily goal with two 6-oz. steaks, assuming no other protein sources.

 

3.Drink Water

Our body needs a sufficient amount of water to build muscle . Here is a perfect little formula to help make sure you are getting enough:

4.Eat Regularly

Rather than having two or three large meals during the day - something we've grown up with - change your eating habits so that you are eating five or six smaller meals during the day.

5.Healthy fats

                                    That's correct - not only does it make food taste good, fat is good for you and me also, as long as you are eating the right kinds and amounts of fat! Saturated fats - the fat you'll find in bacona , a stike of butter, or a bag of chips- should be limited to about 20g or less. Really that's the bad news. Here is the good news, that's unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins K, E, D, and A, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 55-75g of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.

6.Vitamins

Guidelines for Exercise

1.Exercise Routine

2.Warm Up

3.Short Hard Work

4.Whole body workout

5.Cardio Training

 

 

6.Rest

  • Chronic fatigue
  • Strength loss
  • Loss of appetite
  • Insomnia
  • Depression
  • Lowered sex drive
  • Chronic soreness
  • Prone to injury

7.Lower your Stress

our stress comes from home, business, stress comes from everywhere, do what you can to reduce or eliminate it. It's not just good for you , but stress increases the production of the hormone , a hormone that encourages your body to store fat and burn muscle tissue.

 

 

Muscle Exercises

1.Chest Exercises

2.Shoulder Exercises

3.Practice Explosive lifts

4.Bicep Muscle 

5.Tricep Muscle

6.Abdominal Muscles

7.Work your Quads and Hamstrings

Here are four different exercises to build and strength your leg muscles

 

Tips

Warnings

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s2smodern

5 Ways to Build Muscle Mass That Are Legal

muscle mass

If you’re trying to build muscle mass, you know how frustrating it can be when you don’t get great results. You’ve put all the time and effort into perfecting your form but you’re still not looking bigger.

It can be tempting to resort to dangerous or illegal methods like steroids, but they will harm your body.

Before you give up or try steroids, follow this simple guide to increase muscle mass legally!

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s2smodern