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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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.

Build Muscle Workout | Gain Muscle Fast


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