8/13/2019 Bodybuilding Tips for Sizing

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more is always better than lessif u dehydrate a normal human being..he will get kidney failure too in long run..same thinginformation i give is info that not every successfull ppl will share with u..soread n rmb every single word..this is the way to respect n appretiate gold info..not just masuk sebelah kanan keluar sebelah kiri

Mai taunu piyar karna

12-Week Shortcut To Size

Monday: Workout 1: Chest and tricepsTuesday: Workout 2: Back and bicepsWednesday: Active RestThursday: Workout 3: ShouldersFriday: Workout 4: LegsSaturday: Active RestSunday: Active RestWorkouts 1 and 2 may take 75 to 90 minutes.Workouts 3 and 4 can usually be completed within 60 minutes.

Your rest periods between exercises will vary from 2 to 4 minutes, depending onyour experience. If you have already built muscular endurance, your rests will b

e shorter. As you take the shortcut to size, become stronger and increase endurance, your rest periods will get shorter and shorter.

Rep ranges exist for scientific reasons. Maintain that range! Your rest periodsbetween sets are determined by how long it takes you to recover so you can effectively complete the rep range with good form for each microcycle.

For abs and calves, you'll notice that the rep ranges are a little bit higher asyou go through each microcycle; this is because these muscle groups generally fare better (as far as the results you get in both strength and size) when the reps ranges are a bit higher.Protein

Protein is critical for both building muscle and as an energy source. When building mass, shoot for a minimum of 1 gram of protein per pound of bodyweight.

During the Shortcut to Size program, I suggest upping that to 1.5 grams of protein per pound of bodyweight, and even closer to 2 grams on workout days to reallymaximize muscle.

To a certain extent, more protein produces more muscle mass, but protein isn't all about growth. You also need protein as an energy source. Any excess protein you take in (that's not going to synthesize new muscle) will be used for energy.Complete proteins, like animal proteins, provide all the essential amino acids your body needs.Lean Animal Protein Sources

BeefChickenFishEggsDairy (cottage cheese, yogurt, etc.)Protein supplements are an excellent, and sometimes essential, alternative to whole-food protein sources. Not only do whey and casein provide complete amino acid profiles, but they're both extremely bioavailable. Because whey is a fast-digesting protein source, there are specific times it should be used over whole foods

8/13/2019 Bodybuilding Tips for Sizing

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When To Whey InUpon waking: After fasting through the night, you need to get amino acids to muscles quickly.Pre-workout: Shuttles protein to your muscles for training fuel.Post-workout: Quickly instigates muscular repair, recovery, and growth.CarbohydratesCarbohydrates are the body's preferred energy source, particularly during workouts. On rest days, aim for 1.5 grams of carbs per pound of bodyweight. On workoutdays, since you also have a slow-digesting carbohydrate before the workout anda fast-digesting carbohydrate after the workout, that total rises to about 2 grams of carbohydrate per pound of bodyweight.Carbohydrate Choices

Low-glycemic (slow-digesting): These carbohydrate sources enter your blood system slowly, causing less of an insulin spike. Low-glycemic carbs are ideal throughout the day, and include fruits, whole grains, oatmeal, whole wheat bread, wholewheat pasta, and sweet potatoes.High glycemic (fast-digesting): Fast-digesting carbs hit your blood stream quicker, causing insulin to spike. Fast-digesting carbs are ideal after a workout. Fast-digesting carbs include white bread, white potatoes, sugars, candy, gummy bears, Pixy Stix, and Swee Tarts. Tropical fruits are also typically fast-digesting.Fun FatsFats are also known as lipids. Fats provide energy for the body, but they also o

ffer myriad health benefits. The essential Omega-3 fats, for example, can support heart health, joint recovery, and can even aid fat loss.

Saturated fats, which normally get a bad rap, also provide a benefit. Research shows that athletes who consume a higher intake of saturated fats, as well as monounsaturated fats (nuts, avocados, olive oil), actually have higher testosteronelevels. Fat intake is critical to keep testosterone levels high. For a male, that's important when you're trying to increase size and strength.