MY WORKOUT SPLIT FOR MAXIMUM MUSCLE GAINS


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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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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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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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How To Get Into Ketosis FAST! #kickstart2019


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Trying out the keto diet? Avoid the keto flu for as long by following some of the tips I share in today’s video! Learn how to get into ketosis FAST!

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★ WHAT ARE OMEGA-3-6-9 FATTY ACIDS? https://bit.ly/2C6lPXD
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★ EASY KETO SNACK IDEAS + 20 RECIPES https://bit.ly/2LUuvF1
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DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.

5-Move Super-Shred Full Body Circuit Workout | Sean Sarantos


If you have limited time to train and can only make it to the gym a few days per week, try out this 40-minute full-body circuit workout!
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When I was in the military, I didn’t have a lot of time to work out during my long days on duty. To combat the time crunch, I made a full-body circuit workout to take advantage of every second in my workout. If you like to train fast and hard, this workout is for you.

My circuit is a high-intensity rush. You can finish the workout in about 40 minutes. In a few spots throughout the session, you can choose to rest completely or perform “active rest” exercises like jumping jacks, push-ups, burpees, or mountain climbers. Whether you rest or stay active, you will get the best possible workout you can do in this window.

This workout includes two exercises per large muscle group—legs and back—and one exercise per small muscle group. Most people don’t like doing legs, so I put them first in this session. Exhaust your legs right from the start to fire up your metabolic furnace and make your entire workout harder.

Right after you work on your legs, you’ve got a superset for back, and then you’ll finish with a series of exercises for the smaller muscle groups. At that point, there is no rest between exercises or supersets!

Check out the workout below, follow the tips for each exercise, and get the job done. Let us know what you think of the workout in the comments at the bottom of the page!

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How to properly workout: Should you cover all major muscle groups?


Upper body? Lower body? Shoulders? Back?

No matter your preferred way of training, make sure you cover all the major muscle groups of your body within the same workout week.

Size, symmetry and proportion comes from training the full human body.

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IFBB Pro Bodybuilder Chest Workout | Evan Centopani and Shawn Smith


What’s better than an elite bodybuilder explaining his chest routine? How about IFBB pros Evan Centopani and Shawn Smith training together and discussing their pec-growth secrets!
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1. Flat Bench Press: 5 sets, 10-12 reps
2. Incline DB Bench Press: 4 sets, 15-20 reps
3. Seated Machine Fly: 5 sets, 15-20 reps
4. Chest Dips: 4 sets, 15-20 reps

| Flat Bench Press |
The standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is also relatively easy to spot—so don’t be afraid to ask for one!

| Incline DB Bench Press |
Not only is the incline bench press a classic way to build the upper chest, many lifters find them to be a more comfortable “main lift” for the shoulders than flat benching. It’s great with a barbell or multi-grip bar, but maybe be even better with dumbbells, since you can customize your grip to increase focus on the upper pecs.

| Machine Fly |
For the majority of lifters, the machine chest fly (aka, pec-deck) is a more effective, harder-to-screw-up alternative to dumbbell flyes. If your gym has one, it’s a great move to get a great pump without having to balance any weights or put your shoulders at risk.

| Chest Dips |
Dips were a staple in the training programs of the golden-age greats for good reason: Nothing stretches the chest and makes it work quite like this bodyweight movement. You can add extra weight with a dip belt if you’re seriously strong, or use band or machine assistance if you struggle with bodyweight reps. Plus, they are a great spotter-free alternative to the decline press.

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00:00 – Intro
00:30 – Flat Bench Press
03:03 – Incline DB Bench Press
06:55 – Seated Machine Fly:
08:50 – Chest Dips
09:50 – Final Thoughts

#bodybuilder #chestworkout #workout

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10 Keto One-Pan Recipes with Easy Cleanup


Keto one-pan meals are the perfect thing to whip up after a long day at work or just when you don’t have much energy left in the day. With very little cleanup and a fast, delicious meal in under 30 minutes, one-pan meals will be your new go-to recipes that will become a staple in your household.

Feel free to add more vegetables (like sauteed cabbage, roasted broccoli, roasted cauliflower, roasted brussels sprouts) to your dishes if you’re looking for something a bit bulkier. You can usually toss those in the oven and have the rest of the meal ready by the time they’re done.

If you want to add your own spin, sub out different meats and vegetables to your liking and tastes!

Looking for a specific recipe from the list? Here’s a link to each of the recipes in order:

00:00 Intro

00:29 One-pan Keto Cabbage and Bacon
https://www.ruled.me/one-pan-cabbage-and-bacon-keto-bowl/

02:46 Creamy Sun-dried Tomato Chicken Thighs
https://www.ruled.me/keto-creamy-sun-dried-tomato-chicken-thighs/

04:42 One-pan Keto Salmon and Asparagus
https://www.ruled.me/one-pan-keto-salmon-and-asparagus/

06:37 Keto Cauliflower Fried Rice
https://www.ruled.me/low-carb-cauliflower-fried-rice/

09:40 Roasted Chicken Thighs in Red Pepper Sauce
https://www.ruled.me/roasted-chicken-thighs-in-red-pepper-sauce/

11:38 Keto Fried Chicken and Broccoli
https://www.ruled.me/keto-fried-chicken-and-broccoli/

13:51 Low-Carb Ground Beef Stroganoff
https://www.ruled.me/keto-ground-beef-stroganoff/

16:08 One-pan Keto Ground Beef & Green Beans
https://www.ruled.me/easy-one-pan-ground-beef-and-green-beans/

18:09 Keto Chicken Stir Fry
https://www.ruled.me/keto-chicken-stir-fry/

20:38 Philly Cheesesteak Skillet Meal
https://www.ruled.me/keto-philly-cheesesteak-skillet/

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See more keto recipes, knowledge and tips on the website to keep your weight loss going strong.
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Everything you need to know about the keto diet:
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Getting started? Everything you need is here:
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We also make things easy with this 14 day diet plan:
https://www.ruled.me/keto-diet-meal-plan/

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