Total Chest Burnout Workout for Muscle Growth | Ant "Gainz" LaVigne – WNBF Natural Pro Bodybuilder


Ant “Gainz” LaVigne is here today to take you through his chest workout for muscle growth. You’re going to crush upper, middle, and lower chest and then his 35-rep trademarked burnout set.
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What if I told you that by this time next month, you could have nearly 10 more pounds of solid muscle mass?

If you’re a hardgainer currently struggling against a speedy metabolism and a training program that’s falling flat, you might be a little skeptical—and I wouldn’t blame you. Unless you’re one of those genetically blessed bodybuilding unicorns who can forge muscle as if by magic, packing on 10 lean pounds is very difficult to do naturally. And just to be clear, doing it naturally is the only way I’m interested in.

On some of those more frustrating days, it might seem damn near impossible. But you can do it. I say that because I’ve done it myself.

| With Focus, You Can Change Your Physique |
These days, I’m competing as a pro bodybuilder in the World Natural Bodybuilding Federation, tipping the scale at 190 pounds. But not a single pound I’ve added came easy.

When I was a freshman in high school, I was lucky if I weighed 145 pounds after a particularly heavy meal. I wanted to be bigger, but didn’t know how to get there. Once I discovered the weight room, though, and I was on my way. My body responded immediately to weight training, and pretty soon I was up to 160. By the time I graduated, I had reached 200 pounds, then tacked on another 15 pounds during my first year of college.

But here’s the thing: I was constantly focused on bulking during this time. I knew my only chance to grow was to remain in a near-constant anabolic state. Hardgainers have no other choice! You truly must go hard, or go home.

Personally, I was all about mass gain for five years straight before I even thought about shedding anything. Then I started to think about becoming a pro bodybuilder, and everything changed again as I started to lean out. At 18, I did my first fitness photo shoot, took aim at my first bodybuilding contest, and competed at a ripped 175 pounds. I earned my WNBF pro card a year later, and entered my third show at about 185 pounds.

| Learn From My Mistakes |
I was able to outpace my metabolism and add weight through those years, but I made my share of errors along the way. I wish I had known then what I know now, instead of having to struggle through so much trial and error. Today, as a competitive pro and AFPA-certified nutritionist, I’ve learned how to take the best training, nutrition, and supplementation strategies and put together any kind of plan I want. The plan of attack I’ve put together here is perfect for anyone who dreams of getting bigger.

The following six-days-per-week workout plan, coupled with the serious nutrition tweaks I’ve outline in the nutrition plan, is designed to help you put on 1-2 pounds per week, or 8-10 pounds in four months. I’m not having you shoot for any more gains than that because anything above 8-10 pounds would probably not be the type of lean mass you’re aiming for.

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The 6 Fundamentals of Muscle Growth | Mass Class


I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin.
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By day, I’m a skeletal muscle physiologist in a laboratory at the University of Tampa. But I also have a secret—OK, it’s no secret. I absolutely love bodybuilding and lifting weights. Ever since I was a kid, I knew I wanted to be a scientist studying sports performance, and bodybuilding in particular.

To me, bodybuilding is fascinating because it’s based on the ultimate dichotomy: gaining size and getting shredded at the same time. These shouldn’t mix, right? But they do, as we see in our lab on a regular basis.

At any given time, we’re doing approximately six experiments on bodybuilding. We can look at muscle from the bone to the skin; we can scan your whole body and tell you the most accurate ways to look at fat. You name it, we can analyze it.

I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me.

Pull up a chair and get out your notebook. Mass Class is about to begin.

| What Makes Muscle Grow? |
If you look at all the scientific literature, you’ll see we’ve narrowed down how muscle grows to at least 3-4 different mechanisms. You’ll hear people say, “Oh, so-and-so is the best training method,” but that method might only maximize one of those mechanisms. When you’re training for maximum growth, periodize your training so you can optimize each of these mechanisms.

1. Cell Swelling
2. Mechanical Tension
3. Mechanical Trauma
4. Metabolic Stress

| What Am I Doing Wrong |
I think the biggest mistake people make is underestimating their capabilities. They limit themselves mentally, and that leads to limiting themselves physically.

For example, I can’t tell you how many times I hear or read things like, “Oh my God, I’m going to overtrain, so I can only train everything once a week.” However, studies are showing that the more frequently you train, the better your gains will be. Sometimes when you have an overload on the muscle every day your performance is not going to be the best, but you are beating the muscle up so much, it has no choice but to grow.

There are new studies coming out by some of my colleagues in Finland and Norway where they show incredible gains from weightlifters who change from three days per week of training to six days per week of training per body part.

That’s an advanced technique that isn’t appropriate for everyone, but the larger point is this: Don’t limit yourself. The human body can withstand a lot more than you think, so long as your nutrition and sleep are in place.

| Compound or Isolation |
When the goal is mass and creating the most anabolism (protein synthesis), compound movements that hit muscle groups should always be the center of a bodybuilding program. That’s going to be things like squats, bench presses, and leg presses.

But make no mistake; there is a difference between bodybuilding and powerlifting. Namely, bodybuilding is about making exercises harder. You’re trying to beat your muscles up. If you’re doing a bench press and you’re bodybuilding, your back might be flat, you’ll focus on the muscle, and on every aspect of the lift. If you are a powerlifter, you’re going to get an arch in your back, shorten the range of motion, and use more leg drive.

00:00 – Intro
01:40 – Making Your Muscle Grow
04:47 – Exceeding Your Limitations
05:54 – Building Your Physique
07:14 – Shocking Your Muscles
07:38 – Choosing The Right Cardio
09:30 – Preventing Injuries
11:06 – Mastering Your Training

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STEROID VS. NATURAL BODYBUILDING WORKOUT


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The BEST Muscle Building Workout Plan For You (MAXIMUM GAINS!)


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The BEST Muscle Building Workout Plan For You (MAXIMUM GAINS!)

What is the very best workout for building muscle in the most efficient way?

While it’s normal for people to want black and white answers to these sorts of questions, the reality when it comes to the “best” muscle building workout plan is that it depends.

Because of factors such as genetics, lifestyle, recovery and nutrition, there is no one single BEST bodybuilding workout routine for every single person.

Yes, there are certain fundamentals everyone should have in place when it comes to proper training intensity, volume, frequency, exercise selection etc, but as long as there aren’t any obvious glaring errors with your muscle gain workout plan, the only way to know if one program is superior to the other is to test it out for yourself.

For example, there’s no way to know whether 3 workouts per week vs. 4, or 8 weekly sets for your chest vs. 12, or training arms 1.5 times a week versus 2 is superior for building muscle until you put it into action in the real world.

How exactly do you know whether one approach is better than the other in order to find the very best muscle building workout plan for you as an individual?

Since muscle growth is a very slow and gradual process in the short term, it can be hard to gauge this based on actual changes in lean mass.

Instead, you should base it on your changes in training performance.

Progressive overload is the ultimate bottom line when it comes to building muscle, and so whatever program maximizes the rate of progressive overload will be the best workout to build muscle as well.

If you test one bodybuilding program out and it produces faster strength gains than the previous plan you were on, you can be reasonably assured that that will be the better plan for inducing hypertrophy.

In a nutshell, that’s the most reliable way to find the best workout for muscle growth for yourself. It’s whatever training system produces the most efficient increases in lifting performance, since size and strength are for the most part directly correlated.

FEED THE MUSCLE – EVERY TWO HOURS – FUEL YOUR WORKOUT – EATING LIKE A BODYBUILDER MOTIVATION


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0:05 – Intro – Eat Big To Get Big
2:04 – Offseason Mentality – Pack on the weight
3:27 – Boost your metabolism – Consistent workouts
4:00 – Carbs, protein, fats
4:46 – The bigger you get the more fuel you need
8:13 – Like a machine

#FoodIsEverything #EatToGrow #FuelYourWorkout

Build Muscle Workout | Gain Muscle Fast


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How to Recover from Hard Workouts and Promote Muscle Growth


Recovery is more important than your workouts. Yeah, we said it.

Master Coach and RD, Jess Isaacs, walks us through recovery habits to follow after strenuous workouts. Watch along for the 3 R’s of recovery along with top post-workout meals and snacks. 💪

1. Repair: High protein foods or the use of a protein supplement. Amount will vary by person and intensity. Aim for at least 15-20 grams.

2. Refuel: Don’t sleep on refueling! We deplete our systems of glycogen during workouts. The longer you workout, the more you lose. Grab a 3:1 ration of carb/protein snack or meal afterwards.

3. Rehydrate: Replace what you’ve lost. *Coach tip:* weighing yourself before and after workouts helps gauge how much you need to replace. Goal is 16 oz of fluid per pound lost.

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CHEST & SHOULDER WORKOUT FOR A CRAZY PUMP | STAYING HEALTHY WHILE BODYBUILDING


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[workout]
• WARM UP | Y-I-W RAISE 2 sets x 15 reps
• INCLINE SMITH MACHINE PRESS 4 sets x 10 reps [superset] DUMBBELL FLY 4 sets x 10 reps
• BARBELL BENCH PRESS 4 sets x 10 reps [superset] DUMBBELL FLY 4 sets x 10 reps
• WEIGHTED DIPS 4 sets x 10 reps
• INCLINE DUMBBELL SQUEEZE PRESS 4 sets x 10 reps [superset] CABLE CROSSOVER 4 sets x 12 reps
• ARNOLD PRESS 4 sets x 12 reps
• DUMBBELL LATERAL RAISE 4 sets x 10-12 reps [superset] DUMBBELL UPRIGHT ROW 4 sets x 10 reps
• OVERHEAD DUMBBELL EXTENSION 3 sets x 10 reps
• TRICEP CABLE PRESS DOWN 3 sets x 15-12 reps

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5 Energy Boosting Pre-Workout Foods | Bodybuilding.com


Coach Jessica Isaacs breaks down 5 Energy Boosting Pre-Workout Foods ⚡️🍌

Goals for Pre-Workout Fueling:
1️⃣ Maximize energy availability
2️⃣ Minimize stomach upset

→ Carbohydrates are our body and brain’s main source of energy.
→ There are simple carbohydrates and complex carbohydrates.
→ Simple carbohydrates can be quickly converted to energy by the body without requiring much work from the digestive system.
→ Complex and fiber-rich carbohydrates are great options for meals and throughout the day, but take longer to breakdown and convert to energy.

To maximize energy availability 30-60 minutes pre-workout, the best option is a source of simple carbohydrates.

To minimize stomach upset – keep fat and fiber minimal in the pre-workout snack (digest slowly)

Protein digests faster than fat, but can still cause stomach upset if too much is eaten too close to training. If training for less than an hour, no protein is necessary pre-workout. If training for more than an hour, low to moderate protein (10-15g) may be beneficial.

Food #1: Fruit 🍊
→ Great source of simple carbohydrates + packed with important vitamins and minerals.
→ Fresh, frozen, dried, or canned fruit works
→ Aim for 30-60 grams of carbohydrates (medium banana, 2 cups berries, small handful of dried fruit)

Food #2: Fruit Smoothie 🥤
→ Great option for early training and not much of an appetite, for nervous or queasy stomach, or aren’t used to eating before a workout.
→ 1-2 cups of frozen fruit + 1-2 cups of 100% fruit juice like orange juice or apple juice.
→ Blend together and enjoy!

Food #3: Bread 🥖
→ Toast, bagel, English Muffin, etc.
→ Keep fiber minimal – opt for white bread over wheat or whole grain bread in the hour before exercise.

Food 4: Energy chews or Fruit chews ⚡️
→ Performance based chews with and without caffeine
→ Or simple, store bought fruit snacks
→ Added sugars = simple carbohydrates and appropriate pre-workout

Food #5: Greek Yogurt Bowl 🥣
→ Simple carbohydrates + some protein
→ Good choice for longer training sessions
→ Plain or flavored Greek yogurt + berries or other fruit, granola, and/or honey

Build your body with thousands of workouts to choose from. Now available in the BodyFit app.

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11 Popular Fitness Myths Debunked! | Jose Antonio, PhD


Are high-protein diets and creatine bad for you? What really causes muscle soreness? Is there such a thing as the “anabolic window?” Get the low down on some of the common misconceptions about getting fit.
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With all the health, fitness, and nutrition information you could ever possibly need just a Google search away, it’s amazing that there are still so many myths about what goes on in your body and your mind in pursuit of better health. Too often, though, more information leads to more confusion, not less.

Jose Antonio, PhD, CEO of the International Society Sports Nutrition and a researcher at Nova Southeastern University in Fort Lauderdale, Florida, puts the following common misconceptions to rest. RIP, bro science.

| 11 Popular Fitness Myths Debunked |
1. High-Protein Diets Are Bad For Your Kidneys: The recommended daily allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. In contrast, here at Nova Southeastern, we have data showing that if you’re a trained male bodybuilder and consume 3.3 grams of protein per kilogram of body weight per day (four times the RDA), you’ll experience no harmful effects to your kidneys, liver, or blood lipids.

2. High-Protein Diets Leach Calcium From Your Bones: This myth about high-protein diets says that consuming too much of it can make your bones brittle and weak. We have done studies up to six months in length that looked at the effect on the bones of women who consumed 2.5-3.0 grams of protein per kilogram of body weight (about three times the RDA). We found no decrease in bone health. In fact, the data suggested that if women eat a high-protein diet, they may increase their lumbar bone-mineral density.

3. Muscle Soreness Is Caused By A Buildup Of Lactic Acid: You might have heard a massage therapist saying, “Today, I’m going to massage the lactic acid out of your muscles so you won’t be sore.” Sorry to burst their bubble, but lactic acid, aka lactate, has nothing to do with delayed-onset muscle soreness. DOMS is primarily caused by doing eccentric loading or negatives, or by doing exercises that tax your muscles in new ways. In either case, the soreness comes from micro tears in your muscle fibers.

Lactate isn’t a metabolic poison and it doesn’t cause soreness. In fact, it’s a fuel source used by your heart, brain, muscles, and kidneys.

4. You Lose More Fat By Decreasing Fats…Or Carbohydrates
5. Taking Creatine Causes Cramps And Dehydration
6. Women Who Strength-Train Get Big And Bulky
7. Artificial Sweeteners Are Bad For You
8. It Doesn’t Matter How Much You Eat, As Long As You Eat “Good Food”
9. You Have A Few Hours After Your Workout To Get Your Protein
10. Caffeine Is A Diuretic Agent That Can Lead To Dehydration
11. The Best Way To Lose Body Fat Or Weight Is Through Exercise
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