8 hours ago
ATTENTION SKINNY GUYS: HOW TO BULK UP BY @musclemonsters
Your goal isn’t just to gain weight, but to build muscle - am I right?
If so, then you must stop eating everything in sight, pounding down protein shakes like they’re water, and training 5-6 days per week.
Instead, focus on achieving a slight caloric surplus made up of the right macronutrient distribution – 0.8g per pound of bodyweight in protein, 0.5g per pound of bodyweight in fats, and allot the remaining calories to carbs. Eating enough to grow, however, isn’t enough to get you packing on muscle mass.
This is why it’s important that we’re training consistently – preferably full body workouts 3x per week – and focusing on progression. As long as you’re getting stronger (while, of course, supplying your body the necessary nutrients to build muscle tissue) you’ll grow.
If you can do that while focusing mainly on the exercises that’ll stimulate the most overall muscle mass – squats, bench, deadlifts, overhead press, etc. – you’ll have no problem putting on lean mass without the unwanted fat, efficiently.
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8 hours ago
After a long week of travel, I’m finally home (at least for today ha ha)! Love the adventure that comes with new gyms and new people...but holy crap Louisiana was HOT and my body ain’t used to that heat 🤣
. . .
Trained some chest and triceps today at the good old YMCA.
4x8-12 DB incline bench press (15 degrees)
4x12-15 decline DB fly
4x8 DB incline bench press (45 degrees)
3x12-15 DB pullover w/triceps extension
3x20+ machine fly
1xF DB incline bench press + 1:00 fascial stretch
[1 min rest b/w sets, 3 min rest b/w exercises]
4x 30,15,15,15,10 triceps push down w/ BFR bands
4x30,15,15,15 overhead triceps extension w/ BFR bands