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In Trainingby

Household items you can use to make Gains

MAKE GAINS WITH THESE HOUSEHOLD ITEMS

 

Sri lankan home workout

YES, We are serious! There are a wide range of household items present RIGHT NOW in your house you can use to get in a good effective workout in! We know not everyone has weights , so here are some household items you can use to get a great workout in.

 

Although we want to warn you to let your parents know, We dont want to take blame in case you break anything LOL.

 

  1. Towel

A Full-Body Workout You Can Do With a Towel

 

Yes a towel, it could easily be the same towel you use for the workout, we hope you use a towel for the workout.. In all seriousness a towel can help you get in a decent muscle tension. While a hand towel might not sound like it adds much resistance, it takes muscle power to hold it taut above your head in a lunge, or to stay stable while it’s under your feet in a plank. Sure, your own body weight is an excellent tool on its own, but a towel can put a challenging twist on classic exercises.

A Full-Body Workout You Can Do With a Towel
  • Glute Bridge Hold with Skull Crusher. Lay on the floor with knees bent and feet flat on the floor.
  • Squat Hold with Overhead Pass. 
  • V-Sit with Row. 
  • Bulgarian Split Squat with Biceps Curl. 
  • ​Single-Leg Deadlift with Bent-Over Row.

2. A Broomstick

5-Minute Fitness: Broomstick Balance Builder | The Saturday Evening Post

Yep the same broomstick you use to clean your room and house, we hope… Broomsticks can help greatly with mobility and improve pain-free range of motion

  1. Shoulder Flexion. Hold the stick in both hands with your knuckles facing forwards. …
  2. Shoulder Extension.
  3. Shoulder Abduction/Adduction. 
  4. Shoulder Internal Rotation. 
  5. Shoulder External Rotation.

You can also do some weight training variations with a Broomstick, for example :

  1. Grab a broom stick along with a back pack or shopping back. Throw some house hold items in the bag like water bottles or water jug to add weight to the bag.

  2. Loop the bag around the middle of the broom stick and grab outside of the bag around shoulder width apart and perform a bicep curl

You could also incorporate a resistance band , by handing it to the broomstick and do various workouts like bicep curls, Rows…etc

Dont have a resistance band? Shop here.

3. Heavy Backpack

How to use your backpack to build strength for your next trip

This is an item most will find in there household, load it up with anything you can and hit some heavy movements.

Exercises for example could be :

  1. Bear Crawl. Put on your backpack and pull the chest and hip straps tight. 
  2. Squat Press. Hold your backpack straps at your shoulders with the pack positioned behind you. 
  3. Lateral Plank Walks. 
  4. Deadlift Row. 
  5. Step Ups. 
  6. Pushup to Side Plank. 
  7. Lateral Lunge and Curl. 
  8. Oblique Twists.

More Household items include

  • Gas Cylinders : (PLEASE MAKE SURE ITS AN EMPTY GAS CYLINDER, LAST THING WE WANT IS AN EXPLOSION)
  • Gallon water bottles

There are soo many options you have available right next to you, its up to you to incorporate them and form a good overall workout program.

Check out our FREE home workout plan here.

No Weights Needed
In Workoutsby

No Weights Needed Homeworkout Program

“NO WEIGHTS NEEDED” HOME WORKOUT PROGRAM

 

2 No-Equipment Home Workouts From Bobby Maximus Using Body Weight

The Lockdown is over us again, uncertain at some places but many of us have taken precautions and have decided to make gains the safe way, that is at home.
We know that not all of you have weights at home, and are trying to find a way to find an effective Bodyweight program to hit all Muscle groups.

 

Dont worry we got you a Simple, Quick and Effective Program that you can Perform anytime a day, to make sure you MAINTAIN and MAKE GAINS whilst at home.

 

9 Best No-Equipment Home Workouts For Men | Man of Many

 

WHAT YOU NEED FOR THIS WORKOUT?

  1. A Resistance Band : Dont have a resistance band? Shop here

  2. A good level of Motivation

If you want some Motivation We recommend reading some of our articles to help give you a boost mentally.

 

We would also recommend you to Join our online coaching programs to get a complete CUSTOMIZED DIET & WORKOUT Program made to cater your EXACT body goals. We can help you with that. CLICK HERE.

 

FULL BODY WEIGHT WORKOUT
DURATION 2 DAYS
EXERCISE REPS SETS MUSCLE TARGETED  TIPS
BODY WEIGHT SQUAT (HAVE A BACKPACK) 20 3 LEGS Slow Eccentric and Concentric Movement
Flat Push ups superset with Incline Push ups superset with Decline Push ups 10 3 CHEST / SHOULDERS/ TRICEPS
WIDE GRIP PUSH UP 12 4 BACK Slow Eccentric and Concentric Movement
PULL UP SUPERMAN 10 3 BACK
RESISTANCE BAND WORKOUT
DURATION :  2 DAYS
EXERCISE REPS SETS MUSCLE TARGETED  TIPS
BODY WEIGHT SQUAT (HAVE A BACKPACK) 20 3 LEGS Slow Eccentric and Concentric Movement
Flat Push Up superset with Incline Resistance band pulls 10 3 CHEST / SHOULDERS/ TRICEPS
Incline Resistance band cable rows superset with Resistance band standing rows 15 3 BACK Slow Eccentric and Concentric Movement
Resistance band lateral raises superset with Front Raises 10 3 SHOULDERS
Resistance band Upright Rowa 12 3 SHOULDERS/TRAPS
Resistance band Tricep Overhead 15 4 TRICEPS Slow Eccentric and Concentric Movement
Resistance Band Standing Curls 15 4 BICEPS Slow Eccentric and Concentric Movement

Perform workout as followed :

  • DAY 1 & 4 WORKOUT = BODY WEIGHT WORKOUT
  • DAY 3 REST
  • DAY 2 & 6 = WORKOUT = RESISTANCE BAND WORKOUT

NOTE : We make customized Programs tailored to your idea body goal from Diet plans to Workout plans all scientifically analyzed.  For more information CLICK HERE.

High Protein Chickpeas Kottu
In Strong Kitchen (Recipes)by

High Protein Chickpeas Kottu

high protein chickpeas recipe

 

Yes we know Chickpeas as “Kadala” Here,  When you get Kadala + Kottu, its another level of Epic your tastebuds will thank you for! Here is a High Protein Recipe that you can consume for any course of the day!

 

If you want more customized recipes, We would recommend Joining our Online coaching program where we make customized Diet and workout plans to your given Budget. CLICK HERE.

 

INGREDIENTS

 

  • 2.5 cups cooked chickpeas (1 19 oz. can, drained and rinsed)

  • 1 tbsp olive oil

  • 2 whole eggs

  • 50g Chicken/Tuna

  • 1 happy cow cheese (if preffered)

  • 1/2 a medium white onion, diced

  • 2 cups sliced white mushrooms

  • 1 1/2 tsp paprika

  • 1/2 tsp onion powder

  • 1/2 tsp garlic powder

  • 1/2 tsp oregano

  • 1/2 tsp black pepper

  • 1/2 tsp sea salt

  • 1/2 tsp chili powder

INSTRUCTIONS

Easy vegan spiced chickpeas in a pan with a wooden spoon.

  1. Heat the olive oil in a pan over medium heat or omit the oil and use a splash of water or vegetable broth.
  2. Add the onions, garlic and mushrooms, eggs and cook for 6 or 7 minutes, stirring every couple minutes to allow them to start to brown.
  3. Add all the spices and cook for a few more minutes, stirring often.
  4.  You could cook the chicken/ tuna separate to your preferred choice
  5. Add the chickpeas and the chicken to the mix  and continue cooking and stirring for 5-10 minutes until heated through and browned.

Plate it and VOILA you got your Kadala Kottu

 

NOTES

Feel free to throw in a handful of spinach at the end of cooking for a chickpea and spinach dish.

This can also be made with black beans, pinto beans or even cooked lentils.

Serves  – 3

Serving Size: 1

Calories Per Serving: 241

25 g Protein

32g Carbohydrates

 

 

 

Samaposha Protein Balls
In Strong Kitchen (Recipes)by

Samaposha Protein Balls

Samaposha Protein Balls

Samaposha High Protein

YES you heard it right, This Recipe isnt your standard Samaposha Aggala, This is the ULTIMATE Samaposha Protein Aggala Balls!

 

As we know Samaposha is a sri lankan favorite and is a highly nutritious snack / food made out of grains and whole foods.

Most Healthy and Nutritious Sri Lankan Snack - Strong LK

 

How to make it?

Ingredients

Instructions

  1. Add the 1/2 cup samaposha, followed by the whey protein/ peanut butter, oats and a pinch of salt.

  2. Add a tablespoon of water and give it a good mix, Add the Honey to the mix.

  3. when at a good texture, take a small portion and make round shaped balls to the size of a big lemon.

  4. Serve refrigerated or right away at anytime of the day

Nutritonal Facts
Serving Size : 8 to 10 balls
Protein  per ball : 10 to 12g
Carbohydrates per ball : 15g to 18g

 If you want more customized recipes, We would recommend Joining our Online coaching program where we make customized Diet and workout plans to your given Budget . CLICK HERE

How to make a Helathy Protein Homemade cookie? Click here

pancake
In Strong Kitchen (Recipes)by

High Protein Pancake Recipe

High Protein Pancake Recipe

Protein Pancake Recipes: Start Your Day Strong!

We all love Pan cakes, but when its a GUILT FREE High Protein pancake, it gets a 1000 times better! Here’s the recipe for you to try at home, can be consumed for breakfast, before hitting the gym or as a snack anytime of the day.

Ingredients you need for these easy protein pancakes are:

INSTRUCTIONS

  • Place a non-stick skillet on the stove over medium heat.  Spray with cooking spray or use butter or coconut oil and let melt.

 

  • Mix the eggs, protein powder, and baking powder, Banana in a large bowl. Add the water or almond milk a little at a time until the batter is pancake batter consistency. You may not need all of the waterProtein batter

 

  • Using a ⅓ cup measure, pour out the batter into the skillet.

 

  • Serve with butter, sugar free syrup, and chocolate chips.Chocolate Protein Pancakes (Vegan + GF) - Full of Plants

SERVING SIZE : 6 to 8 Pancakes

CALORIES : 250 +

 

So there you go, a Protein packed Pan cake for you to indulge in  anytime, specially with the lockdown here in sri lanka, its best to eat healthy, and when healthy, a delicious healthy snack or meal would always hit the spot.

If you want more customized recipes, We would recommend Joining our Online coaching program where we make customized Diet and workout plans to your given Budget. CLICK HERE.

How to make a Healthy Protein Homemade Ice Cream? CLICK HERE

fish
In Nutritionby

FISH – Benefits in BodyBuilding

Fish, Underated in the world of bodybuilding comes with a heap of health benefits.

There are a huge number of sub-species of fish, each with their own individual nutrient profile.

On average, white fish provides slightly more calories than chicken does with just over 170 kcal per 100 g. The protein count is a little lower at 24 g because fish is higher in fat..

Fish is high in micronutrition, providing vitamins B6, B12, selenium and iodine.

Types Of Fish

There are so many different types of fish out there it is hard to know which one you will like and what will match your needs the best.

The following is the nutritional information for a selection of popular fish (given for 1 ounce uncooked fish)

 

Fish Calories Protein Carbs Fat Cholesterol Sodium Fiber
Cod Fish 23 5.1g 0g .2g 10g 20mg 0g
Flounder 26 5.3g 0g .3g 14g 23mg 0g
Halibut 31 5.9g 0g .6g 9g 15mg 0g
Mackerel 58 5.3g 0g 3.9g 20g 26mg 0g
Red Snapper 28 5.8g 0g .4g 10g 18mg 0g
Salmon, Atlantic 40 5.6g 0g 1.8g 16g 113mg 0g
Swordfish 34 5.6g 0g 1.1g 11g 11mg 0g
Trout 42 5.9g 0g 1.9g 16g 15mg 0g
Tuna, Bluefin 41 6.6g 0g 1.4g 11g 11mg 0g
Tuna, Yellowfin 31 6.6g 0g .3g 13g 10mg 0g

1. Fish is lean

Fish Oil For Weight Loss – How It Works, Dosage, And Health Benefits

When you’’re dieting to shed bodyfat, you have to balance different objectives and cutting total calories, reducing fats and carbs, and simultaneously increasing protein consumption. Rely on lean fish as a staple of your diet because it meets all these objectives. Fish is also a great food to turn to during a diet when weight loss slows. Before cutting back further on carb consumption when you hit a plateau, try replacing much of your dietary protein which naturally contains fat with lean types of fish. Lean fish has less fat than most lean cuts of meat. You’ll be able to take in the same amount of protein, yet consume fewer calories. This will allow you to keep carbs at a relatively moderate intake level and you won’t feel too depleted. Switching to fish in the middle of a diet can help delay the necessity of lowering your carb consumption.

GO FISH: To get ripped, include the following types of seafood in your diet: sole, tuna, flounder, haddock, scallops, shrimp and crab. These are all extremely low in fat and high in protein.

2. Fish contains large amounts of healthy fats

11 Evidence-Based Health Benefits of Eating Fish

It’’s absolutely no surprise that of all the sources of calories and— carbohydrates, protein and dietary fat and the one that is most ““fattening”” is dietary fat. That’’s because fat is more efficiently stored as bodyfat than carbs or protein. But there’’s an exception: healthy fats, such as those found in fish. The healthy fats in fish and— the omega-3 fatty acids are less likely to be stored as bodyfat than the fats from sources such as chicken legs, beef, egg yolks or vegetable oil. The fat consumed from fish is prioritized for important physiological processes and only after those jobs have been completed does it tend to exert an effect on bodyfat storage. These jobs include sparing the breakdown and burning of glutamine, the all-important amino acid that prevents muscle loss; supporting the production of growth hormone; and increasing the formation of muscle glycogen.

With respect to glycogen, fish fat helps funnel carbs into muscles, which not only contributes to muscle growth but also compromises the body’’s ability to create bodyfat from carbohydrates. How so? When glycogen storage increases, the body’’s ability to make bodyfat from carbohydrates correspondingly decreases. One dieting secret is that the leaner you get, the more difficult it becomes to store fat from fish as bodyfat.

A precontest bodybuilder who has done his homework can get away with eating a lot of fish high in fat with little worry of adding bodyfat. This fat also prevents muscle breakdown and can enhance muscle growth.

GO FISH: For the omega-3 content of several types of seafood, see the “Omega Man”” sidebar.

3. Fish is high in mineral content

Most types of fish are a good source of both selenium and iodine, minerals that support metabolic rate. Iodine feeds the thyroid, the “master”” gland that has a huge impact on calorie burning and metabolism. Adequate amounts of iodine help keep that gland healthy. A strong thyroid gland also contributes to a stronger immune system, which is particularly important during dieting and hard-training phases.

GO FISH: To increase the range of minerals you take in, consume a variety of seafood. For iodine, emphasize oysters, cod, sea bass, haddock and perch. To boost calcium, consume bone-in fish, such as sardines.

4. Fish is easily digested

One problem with dieting is the risk of burning valuable muscle mass along with unwanted bodyfat. The solution is to eat more protein during a weight-loss diet. Additional protein tricks the body— rather than burn muscle mass, the body will burn the extra protein for fuel.

As protein becomes a higher percentage of calories consumed, however, the body may have trouble digesting it. That’’s where fish comes into the picture. From the standpoint of “texture”” fish is softer and breaks apart rather easily, which makes it easier to digest than “denser”” proteins, such as chicken breast, turkey breast and lean cuts of beef. Since lean fish is a very fast-digesting form of protein, it’’s also great pre- or postworkout.

GO FISH | Consume items from the ““lean seafood”” list: sole, tuna, flounder, haddock, scallops, shrimp and crab.

5. Some fish is very inexpensive. One of the concerns about including fish in a daily diet is its expense. Not all types of fish, though, are prohibitively costly. A six-ounce can of white tuna, providing about 40 grams of protein, goes for just over a buck per can. It doesn’t have to be boring, either. Mix it with fat-free mayo or, for a different taste, a blend of fat-free mayo and fat-free sour cream. For ““tuna burgers”” drain the tuna well, combine it with two egg whites, two tablespoons of pancake mix and some spices. Form the mixture into patties and grill them on a nonstick skillet coated with cooking spray.

Canned fish is a frugal way to get good protein, healthy fats and a lot of calcium. Sardines and canned salmon are generally inexpensive. Even some frozen and fresh fish can be relatively inexpensive. Check the freezer and fresh-fish counter at your local grocery store or warehouse club for good values— prices sometime vary by season and locale.

GO FISH: If budget is an issue, choose canned fish, such as tuna, sardines, salmon and anchovies, and look for lessexpensive frozen and fresh varieties, such as haddock, flounder and sole.

In Trainingby

Reasons Why your Biceps arent Growing

Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?”

biceps muscle anatomy including long head, short head and brachialis

1: OVERTRAINING IS EASIER THAN YOU THINK…

A common mistake with is to think that more is better when it comes to building bigger biceps. However that’s not the case, especially since it is such a small muscle group. 

Many people’s mistake is often to continue to add more and more frequency when you are trying to build bigger arms.  The right thing to do is to first step back, take away some volume and frequency and monitor how your body responds.

It’s not about protein synthesis every 48 hours!

It’s about giving that muscle group a chance to recover so that you can stimulate it again in a meaningful way. You don’t want to just coast through another half-assed workout, but actually hit it in a way that leads to progressive overload.

2. Wrong Form/Posture 

Image result for biceps not growing

First things first, check you posture. You can do mammoth sets with mammoth reps but if your form isn’t right, your guns won’t grow. Biceps are the easiest muscle group to target, and hence, it’s easier to stress.

3. Obey the Speed Limit

One of the keys to growing the biceps (or any muscle for that matter) is progressive overload.

Usually this comes in the form of adding weight to the arm exercises that you are doing, and increasing that weight over time.

Progressive overload is the gradual increase of stress placed upon a muscle during training in order to achieve growth.

Some people try to add more and more biceps exercises as a form of stimulus overload to build bigger arms.

But with the biceps this just doesn’t work!

When we’re trying to progressively overload the biceps, it’s important we remember that they are limited in their function.

5. Doing The Same Exercise Over And Over Again

Always remember, your muscles get accustomed to a certain exercise. You don’t have to work the same grips, angles or planes of motion over and over. Divide you bicep workout –  use a close, medium and wide grip bar. Also, pull from lower pulley and also from the upper pulley.

6. Don’t Stop Short

The way to force the most muscle fibers into exhaustion is by moving them through their full range of motion. Start every rep with the biceps fully lengthened to get the most out of every set and to take advantage of the growth-inducing effects directly initiated by stretching a muscle under tension, which include satellite cell activation and local IGF-1 release.

6 .The Main Squeeze

Just like getting a good stretch is vitally important for inducing hypertrophy, so is a strong peak contraction at the top of any kind of curl. If you take a moment to flex and squeeze the biceps hard when at the full contraction point of every rep you will create greater blood flow, fire off more muscle fibers, and increase lactic acid burn – all of which will increase the possibility of adding inches to your arms.

7. Not Letting Them Rest

Image result for biceps not growingAdequate rest is the key to size gain. The muscle essentially breaks when you work it out. It only gains size and strength while repairing when you give it rest. So don’t hammer your biceps every day. Dedicate days to bicep workout.

Steroids in the eyes of Bodybuilding
In Trainingby

Steroids in the eyes of Bodybuilding

“Anabolic steroids are used for some medical conditions, but people also use them illegally in some sports settings. They use them to boost muscle mass, performance, and endurance and to shorten recovery time between workouts”

What are Anabolic Steroids?

Illegal sale of dangerous steroids in France halted; 24 arrests | Eurojust | European Union Agency for Criminal Justice Cooperation

AASs are synthetic versions of the primary male hormone, testosterone. They affect many parts of the body, including the muscles, bones, hair follicles, liver, kidneys, blood, immune system, reproductive system and the central nervous system.

During puberty, increases in testosterone levels enable the development of characteristics such as facial and body hair growth, increased height and muscle mass, a deepening voice, and the sex drive.

Testosterone can also contribute to competitiveness, self-esteem, and aggressiveness.

The definition of steroids is, “man-made derivatives of testosterone, the male hormone. They synthesize protein and help promote muscle growth”.4 Types of steroids include anabolic and growth hormones.

The definition of an anabolic steroid is, “Any drug or harmful substance, chemically and pharmacologically related to testosterone (other than estrogen, progestins, and corticostoroids) that promotes muscle growth, any drug or hormonal substance that stimulates the endogenous production of steroids in the human body which acts in the same manner”

2 Types of anabolic steroids include oral and intramuscular injection. Steroids taken orally have a half-life of several hours, while injected steroids have a half-life of several days.2 Steroids taken orally usually come on the form of a pill. It takes these water-soluble pills three to four weeks to clear the body.

The oil-based injections take six to eight months to leave the body.1 After steroids are taken, the steroid molecule bonds to cell receptor sites. Now the steroid molecule can increase protein synthesis, increase nitrogen retention, make metabolic changes, and increase size and strength of skeletal muscle cells.

There are up to 32 types of anabolic steroid listed on commercial websites

Who Uses Steroids?

The public is under the belief that taking steroids will automatically make the user become built and muscular, which is not so. While using steroids, the user must still exercise.

Some people also believe that the only way to achieve a muscular build is by using steroids, yet again, this is wrong. Many people who work hard achieve an excellent physique naturally.

Male bodybuilders and athletes make up most of the steroid users in the U.S.; female athletes and teenaged athletes use steroids as well.

One of the most famous steroid users is Arnold Schwarzenegger. Schwarzenegger has held the title of Mr. Universe and Mr. Olympia. He used steroids before the health risks were known and before they were illegal.

Another famous steroid user is Sergio Olivia. Olivia was also a bodybuilder and competed against Schwarzenegger. Both men no longer use steroids. They realized their health was more important then rapid muscle growth.

ADVERSE EFFECTS OF STEROID USE

Using anabolic steroids harms your health and social image

The adverse effects of AAS use depend on the product, the age and sex of the user, how much they use, and for how long.

AAS use comes with several risks, making them potentially dangerous for most people. While certain methods can minimize some of these risks, they cannot be fully avoided.

Frequent blood work is important

AAS use can affect several lab values, making frequent blood work important to avoid major complications. Steroid use can affect the following lab values

  • Can increase hemoglobin and hematocrit. These blood markers play an important role in oxygen delivery throughout your body. Increased levels can thicken your blood and increase your risk of heart attack and stroke.
  • Can reduce HDL (good) cholesterol and raise LDL (bad) cholesterol. HDL and LDL cholesterol should be within healthy ranges. Lower HDL and higher LDL levels may increase heart disease risk.
  • Can increase liver markers. AAS use has been associated with increased aspartate transaminase (AST) and alanine transaminase (ALT), two markers of liver function. Elevated levels may indicate liver dysfunction.

You should consult your medical provider before beginning a regimen that alters your body’s natural hormone levels.

Legally prescribed normal-dose anabolic steroids may have the following side effects:

  • acne
  • fluid retention
  • difficulty or pain when urinating
  • enlarged male breasts, known as gynecomastia
  • increased red cell count
  • lower levels of “good” HDL cholesterol and higher levels of “bad” LDL cholesterol
  • hair growth or loss
  • low sperm count and infertility
  • changes in libido

THE BOTTOM LINE

Anabolic-androgenic steroids (AAS) are a synthetic form of testosterone used to increase muscle mass and strength.

While their health risks vary by the type and amount taken, they can be dangerous and cause side effects at any dose. Plus, they’re illegal in most places.

Using AAS is a very serious decision, and the risks generally outweigh any benefits.

 

Quick and Delicious Chocolate Protein Balls
In Strong Kitchen (Recipes)by

Quick and Delicious Chocolate Protein Balls

Quarantined and working from home, looking for a delicious plus nutritious guilt free snack?

SAY NO MORE! Try out this efficient Protein Balls Recipe, It only takes a few minutes.

 

INGREDIENTS

  • 1 1/2 cup old-fashioned rolled oats
  • 3 tbsp natural peanut butter
  • 1/4 cup honey
  • 2 scoops (about 50–60 grams) chocolate protein powder (Optional)
  • 2 Tablespoons chocolate chips (optional)
  • 30g Dates
  • half a cup coconut
  • 1 tbsp Cocoa

Chocolate Peanut Butter 

  1. Place oats, peanut butter, honey, protein powder, chocolate chips, dates, coconut, cocoa in a large bowl and stir to combine.Peanut Butter Protein Balls (Any Protein Powder) - iFOODreal - Healthy Family Recipes
  3. Once combined, use a small cookie scoop to scoop and form the dough into balls.
  4. Store in a covered container in the fridge or freezer

Almond & Cacao Freezer Protein Balls | @OmNomAlly

 

 

 

VOILA! You have your delicious Protein Balls! Snack on anytime during the day and get a good energy boost as well.

 

 

In Nutrition, Trainingby

Do Bodyweight Exercises Build Muscle?

Can bodyweight exercises build muscle?

How to Build Muscle at Home With No Equipment | by Dhimant Indrayan | Better Humans | Medium

Yes, bodyweight exercises can build muscle if you use the following principles: increase reps, decrease rest times, perform variations, train to failure, increase time under tension, and implement mechanical drop sets.

 

Muscle Building 101

 

How Long Does it Take to Build Muscles?

Let’s quickly cover what it takes to build muscle. Building muscle primarily comes down to 3 factors:

1. Mechanical Tension

This is primarily what happens when you lift heavy things. If you’ve ever tried lifting a heavy barbell off the ground that weighs more than you do, this is mechanical tension at work. You’re working your hardest to keep your shoulders packed, spine neutral, and core tight. When muscles are exposed to lots of mechanical tension, they respond by growing.

2. Metabolic Stress

This is the burning sensation that you get when muscles are fatigued. It’s also known as the “pump” in the bodybuilding world, as muscles engorge with blood which can make them look swollen and vascular.

3. Muscle Damage

This is the muscular soreness that you feel 24-48 hours after a workout. While you don’t need to feel soreness to build muscle, it is generally a good sign that local muscles are being repaired and getting stronger.

There’s more that goes into the science of muscle growth, but we’re going to leave it at the basics. As long as you have significant mechanical tension and metabolic stress (muscle damage plays a smaller role), you will build muscle.

In real world terms, you can fulfill these requirements through a variety of different training methods.

Of course, traditional weight lifting is an effective means of building muscle. Resistance bands can also build muscle. Even just tensing muscles in what’s called isometric contractions can build muscle.

The big question for this article is whether the resistance of your bodyweight is enough to stimulate muscle growth?

Try one or all six of these tactics in your next workout and see what tests your muscles the most:

At-Home Workout With Spartan's Director of Training | Spartan Race

 

1 . Increase reps and sets; decrease rest time. The more you do an exercise, the more you’ll increase the metabolic stress you put on your muscles. Do more reps and sets of bodyweight exercises than you’d typically do at the gym with weights for similar results. You also want to limit breaks between those reps and sets, too, without sacrificing proper form. This puts more stress on the muscle, promoting growth. In fact, research shows that low-load resistance training (with a light weight or bodyweight) combined with little rest may enhance metabolic stress and increase muscle size even more than lifting heavy weights and taking longer breaks. If you typically lift weights for about eight reps in the gym, try doing that same move for 20 reps at home with just your body.

2. Change the angle or tempo of the exercise. To increase microtrauma, try taking your lunges for a walk or stepping out on a diagonal. Or add an incline or decline to your push-ups, suggests Galbraith. Changing the angle can both incorporate other muscles into the move, but also work different parts of the same muscle group. It’s also a good idea to slow down the eccentric or downward phase of an exercise (like when you lower to the bottom of a deadlift) and then explode up (quickly moving up from a deadlift or hinged position). Another option: Slow down the entire exercise. For example, lower into a squat on a count of three, holding at the bottom for three, then stand up on another count of three. This increases the time your muscle is under tension, meaning you’re more likely to create microtraumas within your slow-twitch muscle fibers, which have more endurance capacity than fast-twitch fibers.

3. Add some holds and half-reps. This can add more metabolic stress to the muscles, thus resulting in more gains. For example, if lunges feel easy, hold the bottom of the movement (both knees bent 90 degrees) for a few seconds before standing up. Or, step back into your lunge, lift halfway up, then drop back down before you come back up to standing. Also, try stopping short of standing all the way up from a squat or lunge, or stop short of lowering all the way down in a glute bridge. This works because you’re putting the muscle under tension for a longer period of time, or eliminating any points in the movement where the working muscle gets a break.

4. Do more plyometrics. Plyometric Training — Q&A : SimplyGym To increase the tension on your muscles, add some explosiveness to your moves. Squat jumps, lunge jumps, hinge jumps, burpees—they all count toward more muscle building. When a muscle is stretched, it leads to nerve firing that signals a concentric contraction (shortening of the muscle). A quicker stretch (like what happens during the explosive portion of a plyometric exercise) leads to a stronger nerve firing and greater resulting contraction of the muscle. That stronger contraction means your muscle is working harder, and will likely result in more microtrauma and thus more gains. One study on young soccer players found that those who performed plyometric moves had similar muscle gains to those who did resistance training.

5. Perform single-sided exercises. Switch your typical bilateral (or two-sided) exercises to unilateral (or one-sided) movements. That means turning a squat to a pistol squat, making your glute bridge a single-leg bridge, or turning your plank into a single arm (and/or leg) plank. These simple switches can increase the microtrauma to a muscle, as well as add more tension or load to that muscle, says Galbraith. Think about it: One side is handling all the weight rather than splitting it.

6. Focus on the eccentric (or lowering) part of the exercise. For example, the eccentric part of a push-up is when you lower yourself from the top of the push-up to the ground. For a squat, the downward motion as you sit down is the eccentric movement. Training the eccentric will lead to more muscle damage.

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IN TERMS OF NUTRITION CONSIDER THE FOLLOWING :

 

CALORIE SURPLUS

 

Not everything you do to build muscle happens in the gym. 

In fact, a lot of the hard work comes in the kitchen. To adequately build muscle, you need to be eating in a caloric surplus. This means that you need to be eating more calories than what your body burns on a daily basis and it is these added calories that will give you the extra energy your body needs to build muscle. You might know this as bulking.

For example, let’s just say your maintenance calories is 2000 calories per day. That’s how much you have to eat so that your weight remains the same—you won’t gain weight and you won’t lose any either. To put you in a caloric surplus to build muscle, while minimizing as much fat gain as possible, try adding an extra 200-500 calories. This will make your daily calorie goal around 2200-2500 per day.

This is just an example caloric surplus as it’s a number that definitely varies depending on the individual. Some people might find that they are rapidly gaining too much fat eating at this caloric surplus, so they may need to lower the number of excessive calories they’re eating. If you find that you want to eat at a larger surplus or a smaller one, then simply adjust your calories to suit your needs.

EAT ENOUGH PROTEIN

What Are The BEST Protein Sources to Build Muscle? (Eat These!) - YouTube

The building blocks for muscles is protein. This is why it’s pivotal to ensure that you’re eating enough protein in your diet to encourage that muscle growth. Combined with your strength training, whether that’s in the gym or using bodyweight exercises, you can stimulate muscle growth and see the gains you want to see.

Never Stop Progressing

As with any type of exercise, there’s always a risk of hitting a plateau if you keep doing it over and over again without playing around with any variables or continuing to test your muscles in new ways. That’s why it’s important to progress your program, adding variations to the exercises and increasing the challenge on moves with the methods Galbraith mentions above—that’s how muscle building continues to happen.

 

 

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