Beast_fitness_tips

12 Best exercise for getting massive biceps

noreply@blogger.com (fitnesstips) — Mon, 24 May 2021 08:30:00 +0530

Hello everyone I took a long break after my previous post that is 12 best exercises for getting a greek god chest (link I will mention below). I don't want to say reasons for this break because there is no reason for this break. I just lost interest in writing and posting so, I didn't write this content.
As I have promised in the last post, I am going to reveal the 12 best exercises for getting massive biceps. I know Gyms are closed due to covid-19 second wave, but you can find this post if you search for biceps in my blog.

Three things you are supposed to do after reading this post.

1. Share this post, comment your doubts, follow me on Instagram(link I will mention below), subscribe to my blog for getting email notification whenever I make a post.

2. Train every muscle 2-3 times a week.

3. Be consistent. Don't skip your workouts. Workout 3-6 days a week.

For building muscle we need to follow the rule of 80:20 that is 80% compounds and 20% isolation workouts. But in the case of biceps, we can't find more compound workouts. The 12 best exercises for massive biceps consists of only 3 compound movements remaining 9 exercises are isolation exercises.

Some muscles need 8-12 reps some muscles need 15-30 reps to get a maximum contraction. But in the case of biceps, we need to use both rep ranges to build maximum muscle.

The 12 exercises are

chin up
pull up
Supinated rows(underhand grip)
Standing barbell curl
Hammer curl
Concentration curl
Reverse curl
Incline Dumbbell curl
Preacher curl
Wide grip barbell curl
Narrow grip barbell curl
Alternating dumbbell curl

Chin-up: Chin-up is a compound workout that trains your lats, rear delts, biceps and abs. This is a bodyweight workout. You just need a chin-up bar to do this workout.

how to do? 👇👇

Grab the bar with both hands with your palms facing down. Arms should be shoulder-width apart. Now, pull yourself until your chin crosses the bar. Pause there for a second. With controlled movement lower yourself down until your arms are straight.

pull-up: pull-up is a compound workout that trains your lats, rear delts, biceps, triceps and abs. But pull up is less effective on the biceps compared with chin up. This is a bodyweight workout.

how to do?👇👇

pull up is just like chin up but the grip of holding the bar is the opposite direction of chin-up grip.

Supinated row: This is a compound workout that trains lower lats and biceps. We can do this using a barbell or a dumbbell.

How to do it?👇👇

Hold the barbell shoulder-width apart with palms facing the sky. Now pull the barbell from the floor by using your elbows as hooks until the barbell touches your abs. Then, slowly go back to the beginning position.

Standing barbell curl: All types of curls are isolation workouts. So, from this workout the upcoming workouts are isolations. This workout is not a wide grip or narrow grip. so It works both heads of biceps.

how to do? 👇👇

Stand straight. Hold the barbell shoulder-width apart. Now curl the barbell up till you feel the contraction in the muscle. Then slowly lower the barbell to the beginning position.

Hammer curl: This workout trains the brachialis of the bicep. This exercise can be performed from low rep ranges to high rep ranges depending on the weight.

How to do it?👇👇

Concentration curl: This type of curl i.e. weight moves inside the plane of motion of the body trains the long head of the bicep. You can use low to high rep ranges for this workout depending on the weight.

How to do it?👇👇

First of all, sit on a bench with legs separated shoulder-width apart hold a dumbbell by placing your elbow on its corresponding knee. Now curl the weight up with a supinated grip. Then, lower the dumbbell slowly to the starting position.

Reverse curl: This type of curl trains your brachialis and forearm. This workout can be done by using low to high rep ranges.

How to do it?👇👇

Stand straight. hold two dumbbells in two hands with a reverse grip. Now, curl the weight up until you feel the contraction in your biceps. Then, slowly lower the weight to the starting position.

Incline dumbbell curl: This exercise trains the short head of the bicep. You can use low to high rep ranges for doing this workout depending on the weight you are using.

How to do it?👇👇

First, set up a bench in an inclined position. Now, sit on the bench holding two dumbbells in your hands and your hands are beside are stretched behind your torso. Then, curl the weight up with a supinated grip. Hold there for a second. Now, slowly lower the weight to the beginning position.

Preacher curl: This exercise is the best variation of curls you need to do it using light weights. This workout trains both the short head and long head of your bicep.

Wide grip barbell curl: This exercise stimulates your short head of the bicep and it increases the width of the bicep. You can use low to high rep ranges to do this workout.
How to do it? 👇👇

This is similar to standing barbell curl but with a wide grip.

Narrow grip barbell curl: This exercise is best for your long head and makes your bicep peaks look more toned. You can use low to high rep ranges for this exercise.

How to do it?👇👇

This workout is similar to standing barbell curl but with a narrow grip.

Alternating dumbbell curl: This workout helps to curl with heavyweights and concentrate on a single muscle at a time. you can perform high rep ranges for this workout for maximum muscle contraction.
How to do it?👇👇

Stand straight. Hold two dumbbells in two hands. First, curl with one hand then lower the hand. Then repeat it for the other hand.

That's all folks. In the next post, I am going to start the no weights builder series.

My Instagram: bhuvan_2611

12 best chest workouts: click here

workout routines: click here

diet for fat loss: click here

diet for muscle mass: click here

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12 best exercises for getting a Greek God chest.

noreply@blogger.com (fitnesstips) — Fri, 23 Apr 2021 08:30:00 +0530

Muscle building is an art. Your body is a canvas and you are the artist. So, your thought makes the muscle building an awesome picture.

How many of you have watched the film bahubali. You have observed that the hero wears armour in that film. If you don't have a toned chest but you are putting on the armour. Then it will look ugly. So if you want a Greek God chest like the great Arnold then I recommend you to go through this post.

In this post, I am going to highlight the 12 best exercises for getting a Greek God chest.

There as so many exercises for training chest. These exercises are most common and powerful.

After seeing this post what you have to do is

1. 4-5 exercises for a muscle group in a session.

2. progressive overload(sets or reps or weight or time under tension according to your level and goal)

3. Training chest 2-3times a week.

4. Doing the exercises in the ratio of 80% compounds and 20% isolations.

5. Improve your shoulder stability to decrease the risk of injury.

6. Follow the point 1,2,3 and 4 by giving more importance to form than the weight you lift.

The 12 best exercises are

Bench press
Incline bench press
Decline bench press
Push-ups
Decline push-ups
Dips
Cable chest flys
Low to high cable chest flys
High to low cable chest flys
Pullovers(dumbbell)
Incline push-ups
Dumbbell flys

Bench press:

This exercise trains the middle part of your chest. Grasp the bar just outside shoulder-width and arch your back so there is space between your lower back and bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45degrees to your torso. When the bar comes closer to your body drive your feet hard into the floor and press the bar back up. If you are not comfortable with the barbell you can use dumbbells for doing the bench press. If you don't have access to a bench because of gyms closed in your area then you can do floor press.

Incline bench press:

This exercise trains your upper chest. Set a bench at an angle of 40-44 degrees and do the same as you did in the bench press but keep in mind at the top the barbell should be in the line of your shoulders at the bottom of the movement, your forearms should be vertical to the floor.

Decline bench press:

This exercise trains your lower chest. Set the bench at an angle of 15 to 30degrees on a decline. This angle places your upper body on a downward slope. hold the barbell with shoulder-width apart and the position of the barbell should be in the line of your shoulders. Now you should do the same as you did in the normal bench press.

Push-ups:

This exercise trains your entire chest. This is a bodyweight exercise. First, keep your body in a plank position slowly move down until your shoulder is below the line of your elbows. Then explode up to the plank position.

Decline push-ups:

This exercise trains your upper chest. This is also a bodyweight exercise. keep your legs elevated at a height of 30cm to 60cm from the floor. then do the same movement as you did in the push-ups.

Dips:

This exercise not only trains your lower chest but also your triceps, shoulders and core. Stand between dip bars and get up by placing the hands on the bars. Now, slowly lower your body until your arms make an angle of 90 degrees with your elbows then explode up into the normal position. You should lean forward while doing chest dips and keep your torso straight while doing tricep dips.

Cable chest fly:

This is an isolation exercise that trains your middle chest. This workout is done using machines. Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Grab the handles. Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward to create tension on the cables. Stand with one foot in the front of the other. Bend your elbows slightly, making sure not to let them travel behind your shoulders. This is your starting position. pull your hands towards each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward footstep for each set.

Low to high cable chest flys and high to low cable chest flys are also the same as cable chest flys but the pulleys are pinned at the bottom for the Low to high cable chest flys and at the top for high to low cable chest flys.

Dumbbell pullovers:

This exercise trains your middle chest. Lie on your back on the floor and hold one dumbbell overhead with both hands. Press the weight over your chest, then reach back over your head, bending your elbows only slightly. Continue until you feel a stretch in your lats, then pull the dumbbell back over your chest. Take a deep breath every time you lower the dumbbell behind you.

Incline pushups:

This exercise trains your lower chest. This is a bodyweight exercise. This exercise is similar to pushups but we place the hands on a surface which is elevated 30 to 60cm from land. This is a compound workout but I placed this at last because this workout is less efficient than any other lower chest workouts.

Dumbell flys:

Lie back on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they're even with your chest. Flex your pecs and lift the weights back to the starting position.

Do you want the only chest don't you want boulder shoulders or massive guns(arms) or strong legs? So in the next post, I am going to discuss the 12 best exercises for getting boulder shoulders.

So, stay tuned to my blog I am going to make the new post after 5 days.

If you are new to this blog then I strongly recommend you to explore my blog

my blog::beast_fitness_tips

If you have any doubts regarding fitness comment them below or message me on Instagram

my Instagram::bhuvan_2611

muscle building workouts:https://beastfitnessgains.blogspot.com/2020/12/how-to-grow-muscles.html

how to reduce body fat:https://beastfitnessgains.blogspot.com/2020/11/eye-opener-for-reducing-body-fat.html

how to make a diet on your own:https://beastfitnessgains.blogspot.com/2021/04/how-to-plan-diet-for-muscle-building.html

Bodyweight workouts: https://beastfitnessgains.blogspot.com/2021/03/calisthenics-for-beginners.html

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how to plan a diet for muscle building .

noreply@blogger.com (fitnesstips) — Sun, 18 Apr 2021 08:30:00 +0530

I am not going to give a demo diet plan in this post. I am posting this because so many people who visited my blog have asked me to explain how to make a diet plan on their own. If you want to get a demo diet for muscle mass I will provide a link to the demo diet for muscle mass at the end of this post.

To have a diet plan for muscle building you have to first know your body weight then calculate your maintenance calories. add 200-300 calories to the maintenance calories. the sum is your required calories. I am attaching an image to make it easy to calculate your required calories.

There is a myth that only 30grams of protein is the maximum amount of protein you should consume in a single meal. Now I am going to burst that myth instantly with this myth buster. The keyword here is "absorb". Your body can absorb protein that is made of amino acids very instantly. The thing that we have to take into consideration is how much protein is utilized. There is a lot of difference between protein absorption and utilization. If your weight is 60kg and your daily protein goal might be 102grams to 132grams your body can absorb 132grams of protein in one meal so you can take more than 30grams per meal. Then, the actual question is what is the actual protein intake limit?. It changes from person to person. According to a study made by Dr Schoenfeld and Aragon, you can consume 0.55grams per 1kg body weight in one meal and it will be completely utilized. So don't limit protein intake to 30grams.

Your total daily protein intake is the most important thing that makes grow muscle. You can also gain muscle with a few large (50+ grams) protein per serving

But for maximum muscle growth spreading the protein intake will be beneficial.

Now, I will say pure protein sources for muscle growth in both veg and non-veg. So that you can make a diet plan that doesn't make you bored.

By now you have got clarity on proteins. From now you have to get clarity on carbohydrates and fats.

Carbohydrates: Carbohydrates provide you energy for the workout. Carbohydrates pre and post-workout are very beneficial for muscle building.

You need to take 4-7grams/1kg bodyweight carbohydrates. Taking carbohydrates 2-3 hours before the workout helps to build muscle quickly. Protein and Carbohydrates after a workout will help you to recover quickly. I am saying by my personal experience. I eat rice and eggs 1.5hr to 2hr after the workout.

I am giving sources of carbohydrates that help you make your diet flexible.

Now You are clear about both carbohydrates and proteins the remaining thing is fats.

One of the most common misconceptions is that eating fat makes you fat. Too many calories of any source will make you gain weight and fat does have the most calories per gram which are why high-fat foods are typically also higher in calories.

However, fats are essential in our diets and it is important to include healthy fat in your diet. All of these foods contain healthy fat and you should incorporate at least some into your diet in moderation. It is important to realize that eating too much healthy fat will still result in weight gain. Although eating healthy is one part of the equation to gain or lose weight, tracking your overall macros and calories is the most determinative factor. You should be tracking your macros and including these sources within those macros. (Walnut, edamame are also good sources of healthy protein).

According to studies fat should make up 20 to 35% of your calories. This means if your weight is 60kg as I said your daily calories can be 2280 then your fat intake should be 2280*20% =456calories(min).

We all know that fats have an energy of 4calories/gram. that 456/4=114grams of fat per day.

Using this post you can make your own diet plan which you will follow not only in the proportion of 80/20 but also you can follow it 90/10 because now you are capable of making your favourite diet that will build muscle.

That's all folks.

In this post, I have made you clear about bulking diet. In the next post, I am going to explain chest workouts and how to make your chest toned and defined. stay tuned.

If you have any doubts regarding fitness comment below. Or message me on Instagram

my Instagram: bhuvan_2611

If you are new to this blog then explore my blog : Beast_fitness_tips

links of my previous posts

Bulking:bulking diet

Cutting: cutting phase

How to build muscle: muscle building

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Workout mistakes

noreply@blogger.com (fitnesstips) — Tue, 13 Apr 2021 08:30:00 +0530

Being a human anyone can do mistakes but only some people can rectify them. There are six big mistakes everyone will do in the gym. In this post, I am going to explain why this type of mistakes occur and how to rectify them.

the six gym mistakes are

Ego lifting
Lack of warm-up
Dehydration
lack of plan
Lack of rest
Lack of consistency

Ego Lifting:

Most of the people who started weightlifting will try to lift heavy as possible in their beginning days. They get injured due to incorrect form. This post is specially made for them. Always remember every person should give more preference to form more than the weight they are lifting. This is called ego lifting. How to know that you are lifting with ego.

Lack of warm-up:

Warm-ups are crucial because they get your muscles ready for activity. Without warming up, you not only risk injury but also get less from your workout.

As I said before in my posts about muscle cramping the lack of warm-up also causes soreness and cramping of muscle. If you didn't read the muscle cramping post I am providing the link at the end of this post.

Lack of hydration:

Drinking plenty of water is a necessity for both performance and safety during exercise. On a basic level, even slight dehydration can cause decreases physical and mental capability, which can reduce the benefits of your workout.

And also dehydration is a major cause of muscle cramping.

Lack of plan:

It's not wrong to go without a plan it's just better to go with a plan. Wrong is not exercising at all.

Lack of rest:

When you don't get enough rest, it can be hard to do your normal routine, let alone challenge yourself. For example, you might be less motivated to do an extra rep or run another mile. Even if you push yourself, overtraining decreases your performance.

Lack of consistency:

Anywhere consistency is a major point. Doing your workouts consistently will give better results. If you won't train consistently then your results will take more time to happen.

That's all folks.

So many people who are training for muscle mass know what to eat but don't know how to plan their diet. In the next post, I am going to make a diet plan that is compatible with many people who want to build muscle.

If you are new to this blog then I recommend you to follow this blog

blog link: beast_fitness_tips

If you have any doubts regarding fitness then comment them below or message me on Instagram

my Instagram profile: bhuvan_2611

post links:

muscle cramping:https://beastfitnessgains.blogspot.com/2021/03/muscle-cramping.html

workout routines:https://beastfitnessgains.blogspot.com/2021/04/workout-routines.html

Is supplementation safe: supplements

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workout routines

noreply@blogger.com (fitnesstips) — Thu, 8 Apr 2021 08:30:00 +0530

For building muscle the two important things are workout and diet. I have explained the diet in previous posts(I will provide the link at the end of this post). By just lifting some dumbbells and doing some curls won't give you muscle. Frequency and recovery is the key point for building muscle during workouts. You have to train every muscle 2-3 times a week. This will help to grow muscle faster.

Workout routines at different levels:

Normally beginners are supposed to do a 3-day split. After getting adopted to the workout routine then they can split it into a 4-day split. Then gradually 5-day split and 6-day split.

The 3-day split is a full-body split you will do full-body workouts for three days a week with a rest day in between two consecutive days.

The 4-day split is an upper-lower split in that you will train one day's upper body the next day lower body then you will take rest for one day and repeat the same

The 5-day split is an upper-lower and push-pull-leg split. First, you train upper body and lower body on two consecutive days then rest for a day and train push-pull-leg split for consecutive three days.

The 6-day split is a push-pull-leg split in which you train 2-3 muscle groups a day.

Now I will explain the theory behind it.

In a three day split you train the full body in a single that is you will do 2-3 exercises for a muscle group. Your muscles get adopted for movements that help grow muscle in the beginning. While progressing you need to increase the intensity then you can divide it into two parts like upper and lower. In the upper and lower split, you can do 3-4 exercises for a muscle group with maximum intensity. A small logic in it i.e. while doing a push-up or a plank you not only work your chest or back but also your glutes and quads are also worked. This helps increase the frequency. After getting used to a 4-day split you can again divide them into three parts. in this, you will do the upper-lower split first and then you can split the second portion of it to push-pull-leg split. that means you train the muscles that are trained by the same type of movement. for example push-chest, triceps and shoulders. In the six-day split you complete switch to push-pull-leg split you train every muscle with maximum intensity twice a week.

I am attaching sample workout plans for three day and six-day split because they are more efficient according to some studies.

In this post I have discussed workout routines in the next post I will discuss the mistakes while doing workouts and tricks to rectify them.

Links::

diet for muscle mass: muscle building diet

diet for fat loss: fat loss diet

If you are new to my blog I strongly recommend you to follow my blog for regular updates

my blog link:: Beast_fitness_tips

If you have any doubt regarding fitness then comment them below or message me on Instagram

my Instagram link:: bhuvan_2611

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Is it safe taking supplements?

noreply@blogger.com (fitnesstips) — Sat, 3 Apr 2021 08:30:00 +0530

First of all, what is meant by a supplement?. The supplement is a thing added to something to enhance or complete it. If your daily intake of nutrients like proteins, vitamins etc don't meet your daily requirements then you can take a supplement to fulfil the need. Supplements are safe if you use them to fulfil the requirements. But not safe if you take them as a replacement for daily meals. Some studies have proven that for the people who have taken supplements as meal replacements their testosterone levels have been dropped by nearly 20%. In this post, I am going to explain the types of useful supplements.

Now, Which supplements are called as an investment and which are called as a waste of money. Supplements like creatine monohydrate(If you want to know the benefits of creatine I have made a post on it in November 2020 I will provide its link at the end of this post.), whey protein, Fish oil, multivitamin are called useful supplements because they fulfil the need of required nutrients. Using supplements like fat burners, BCAA's, testosterone boosters is simply a waste of money. Because fat burners won't reduce the fat in your body. Your body fat reduces if and only if you maintain a calorie deficit and do strength training. While maintaining a calorie deficit taking 1gm of protein for 1kg body weight will help you keep maximum muscle while losing fat.

Types of protein supplements: Protein supplements are mainly classified into three types. raw whey, whey concentrate, whey isolate. The raw whey is also known as unprocessed whey it contains 70-75% protein in one scoop(30gm). and 3-5 grams of fat. If you are taking more protein from whole foods then you don't need more supplement. In this case, you can use raw whey. This type of whey protein is budget-friendly. Whey concentrate consists of 80-85% of the protein in 1scoop(30gm) and 1-2 grams of fat. If you don't care 1-2 grams of fat as an excess you can use this. This is also budget-friendly. Whey isolate consists of 90-95% protein in 1 scoop(30gm). and 0.5 to 1gram of fat. This is very costly compared to whey concentrate. If you are in the cutting phase or preparing for competitions then use this type of protein.

Preworkout meals are efficient when taken 1-2 hours before the workout. Nutrients like proteins, carbohydrates, fats and vitamins can be included in pre-workout. These nutrients will provide energy while doing your workout. The above-said thing will work only if you work out in the evening time. If you are working in the morning then take 1-2 bananas 15-30 mins before workout.

Post-workout meals normally consist of more proteins and carbohydrates that help in growth. Postworkout meal taken after 1-2 hours after the workout is more efficient.

For building muscle both diet and workout are equally important. In the next post, I will explain different workout routines that build muscle at different levels.

links:::

creatine::uses of creatine

If you are new to my blog then explore my blog::Beast_fitness_tips

If you have any doubts regarding fitness then comment them below or message me on Instagram:::bhuvan_2611

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muscle cramping

noreply@blogger.com (fitnesstips) — Mon, 29 Mar 2021 08:30:00 +0530

In this post, I am going to explain what is muscle cramping, its causes and how to reduce it. If you are visiting this blog for the first time then please subscribe to this blog. If you are interested in building muscle or gaining strength then I recommend you to read this post till the end because I am going to attach links of muscle building, losing fat and their respective diet links.

Let us come to the point. First of all, what is muscle cramping? It is a sudden and involuntary contraction of one or more muscle. Muscle cramps are more likely to occur in your legs. I have attached an image of muscle cramping.

Now let me explain what causes muscle cramping. there are many reasons that lead to muscle cramps. Some of them are:

Poor blood circulation in legs.
Working the muscles too hard while exercising. i.e. Overtraining that muscle
Not doing warm-up/cool down.
Muscle fatigue
Dehydration
Being active in hot temperatures
Magnesium/potassium deficiency
having a problem such as spinal cord injury or pinched nerve in your back or neck.

Poor blood circulation in the legs: If you are a person who will be sitting all the time. That is the problem that is making you read this post now. Sitting all the time will lead to the accumulation of lactic acid in your muscle and it leads to muscle cramping. So now you have to stretch your muscles every 1 hour to make blood circulation easy.

Overtraining the muscle: 2-3 sets for a single muscle is more than enough. If you do more than 6-7 sets for a muscle your muscle is not getting trained it is getting strained. Your body can't sustain that amount of intensity. Especially smaller muscles like biceps, calves, forearms, and triceps. for example, you are training push muscles then do 3-5 compound that trains the chest, triceps and shoulders. After that do 3-6 isolations for lagging muscle that includes all the three i.e. chest, triceps, shoulders. Don't do more than that in a single training session. Your body can withstand an optimum amount of intensity.

Not doing warm-up/cool down: If you don't do warm-up before lifting then you are doing the entire thing wrong. Warm-up prepares your body for lifting weights and reduces the risk of injuries. If you are not doing cool down after the workout that causes muscle soreness. A good workout routine starts with a warmup and ends with a cool down

Muscle fatigue: Muscle fatigue is the decline in the ability of muscles to generate force. It can be a result of vigorous exercise but abnormal fatigue may be caused by barriers to or interference with the different stages of muscle contraction. Muscle fatigue is also a result of overtraining. So avoid making your muscle fatigue.

Dehydration: If you don't drink enough amount of water every day then you are dehydrated. The amount of water you should drink will depend on a variety of factors such as your size and activity level. However, as a general rule, I would aim for at least half your body weight in ounces per day excluding water from other beverages such as coffee. I personally go way over this amount but it's a good minimum to aim for.

Being active in hot temperatures and magnesium/ potassium deficiency arent major problems you can overcome that type of problems very easily. For magnesium or potassium deficiency you have to modify your diet to meet the daily requirements. Being active in hot temperature is in your hands. make sure that you work out in the morning or evening times to avoid cramping.

Last but not least. If you have an injury in the spinal cord or you have a pinched nerve in the back or neck then you have to consult a physician and consider taking more rest.

THAT'S ALL FOLKS

In this post I explained about muscle cramps in the next post I am going to explain pre-workout, post-workout meals and which supplements are called investing or wasting.

As I had mentioned in the beginning the links are given below

muscle building::: https://beastfitnessgains.blogspot.com/2020/12/how-to-grow-muscles.html

fat loss:::https://beastfitnessgains.blogspot.com/2020/11/eye-opener-for-reducing-body-fat.html

diet for muscle mass::::https://beastfitnessgains.blogspot.com/2021/02/diet-for-muscle-mass.html

diet for fat loss:::https://beastfitnessgains.blogspot.com/2021/02/diet-for-fat-loss.html

If you have any doubts related to fitness then comment them below or message me on instagram

Instagram profile:::https://instagram.com/bhuvan_2611.

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Calisthenics for beginners

noreply@blogger.com (fitnesstips) — Wed, 24 Mar 2021 08:30:00 +0530

Calisthenics is a form of exercise that involves working out only using bodyweight. It develops strength, balance and flexibility. In simple words, you put some resistance on you against gravity. It is best for beginners. In calisthenics, you will develop strength in joints and ligaments.

Misconceptions about calisthenics :

There are plenty of misconceptions about calisthenics. No worries I am going to clear them right away.

The first one is that you can't build muscle with calisthenics. It is wrong. You can build muscle with calisthenics but not as quick as you build muscle using weight training

The second misconception is that calisthenics is not for women: Because a lot of calisthenics involves upper body strength exercises such as pull-ups, there is a common myth that women are not supposed to do them. Women have significantly more muscle in the lower body compared to the upper body. This means it takes a lot of time for women to build upper body muscles. It just takes time, dedication and patience.

The final misconception is that you cannot do progressive overload in calisthenics. However progressive overload in weight training is adding weights. But in calisthenics is just adding more reps is the progressive overload. Over time you can move to advanced movements. for example, you are starting with pushups you can progress to one arm pushups and then to handstand and full plance pushups.

The benefits of calisthenics:

you can do it anywhere: Calisthenics is a bodyweight workout that doesn't need any equipment so you can do it anywhere and anytime.
it is great for beginners: Beginners can start with calisthenics and gradually progress into weight training by making their joints and ligaments strong.
it makes you move better in everyday life: calisthenics is a functional movement that helps in coordination, strength, stability and mobility in your everyday life

Calisthenics for beginners:

You are called a beginner when you have just started training.

If you are a beginner then you are supposed to start with normal movements like pushup, bench dips, squat, lunge, plank etc.

pushup: pushup is a basic compound movement that trains your chest, shoulders and triceps. this builds your strength as well as muscle

squat: squat is a basic lower-body movement that trains your lower body. It builds strength and muscle as well but not as fast as weighted squat does.

plank: plank is a full-body compound workout that trains your strength.

pull up: pull up is a great upper body workout that trains almost 10 muscle in your body. this exercise helps you build muscle and strength.

Calisthenics EQUIPMENT:

you don't need more equipment for doing calisthenics. you need a pull-up bar, dips bar and resistance bands.

Now you are ready to go with calisthenics.

In this post I have explained calisthenics for beginners in the next post I am going to explain muscle cramping.

If you are new to my blog then you have to explore my blog::beast_fitness_tips

If you have any doubts regarding fitness then message me on Instagram::bhuvan_2611

If you want to know how to build muscle quickly::build muscle quickly

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calisthenics

noreply@blogger.com (fitnesstips) — Fri, 19 Mar 2021 08:30:00 +0530

First of all, What is calisthenics? Calisthenics is a form of physical activity in which we use only body weights and lightweights for building strength and muscle. The word calisthenics came from greek, which means Kalos and stenos meaning is beauty and strength. It is an art and science of strength with beauty.

Calisthenics is a complete package that trains endurance, strength, and muscle. It also develops mental health.

Now, How to start calisthenics. You don't need any gym or equipment for starting the calisthenics. You need only you and a pull-up bar. You just need to start with push-ups, pull-ups, and squats(bodyweight), etc.

What are the benefits of calisthenics :

The major benefit of calisthenics is not muscle building. then, what is the major benefit of calisthenics?. Strength and endurance are the major benefits of doing calisthenics. Doing Calisthenics will strengthen up your joints and bones. This helps you to progress. People who are stuck in a lockdown can use these calisthenics.

You can master calisthenics by practicing it with consistency.

This post is just a trailer for calisthenics. In the next post, I will clearly explain the workouts and levels in the calisthenics.

If you are new to this blog then you should explore my blog::beast_fitness_tips

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Stay tuned to my Instagram on Sunday because I am going to post a giveaway.

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get a wide back

noreply@blogger.com (fitnesstips) — Sun, 14 Mar 2021 08:30:00 +0530

Straightly coming to the point In this post I am going to give some tricks to make your back thicker and wider like Dorian Yates. Once take a look at Dorian Yates back.

First, you have to know which exercises are for the width and which exercises are for thickness. Exercises for back width are pull-up, chin-up, and pull-downs. The exercises for thickness are barbell row, seated row, t-bar-row. After seeing this you can understand what to do for getting a wide back and thick back.

Now I am going to say the tricks for getting big back. If you want workouts for back then click the link below::: back workouts

Focus majorly on the pull-ups and chin-ups :

For getting wide lats you should increase your pull-up and chin-up strength. Just don't go to the pull bar and complete a 3*8 set of pull up and leave it. Forget that type of workout. Just focus on 50 reps of pull-ups and complete them in whatever the number of sets might be. Just for example in the first set, you have done 10 then in the next set you have done 8 and in the next one, you can only do 6 do that until you complete 50 reps of the pull-up. Now chin-up, Same as pull-ups set a rep range of 25-30 and try to complete 30 reps of the chin-ups. this will increase your lats engagement while doing the workout. And by following this method your back muscles get pumped by the blood which caries all the nutrients for developing your back width.

Focusing on rows: While doing bent-over rows stretch your lats in between the sets. While doing T-bar rows you can do reverse flys and face pull with light weights for more engagement of your rhomboids.

And finally, deadlift. The Deadlift is called as king of exercises because it activates more than 13 muscle groups. While doing deadlift Do the pyramid sets for strength.

That's all folks By this I am ending my post

In the next post I am going to explain about calisthenics for building muscle.

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get bigger biceps

noreply@blogger.com (fitnesstips) — Tue, 9 Mar 2021 08:30:00 +0530

Everyone who is building muscle has a dream of getting bigger biceps. But one thing everyone should know is that bigger biceps need bigger triceps for support. So in this post, I am going to explain how to get bigger biceps and triceps. In a single word, this post can be named as how to get bigger arms.

In this post, I am not explaining how to grow your arms or biceps but I will explain some techniques that will help maximize your gains. If you want workouts for your biceps or triceps then click the link below

biceps:::how to get big biceps

triceps:::get massive triceps

First I am going to give you some tricks for triceps. A tricep is divided into 3 parts. medial head, lateral head, and long head. To make the tricep look bigger you need to concentrate on three heads. Train the long headfirst by doing skull crushers and then do bench dips plus as a superset. After that do tricep pushdowns using resistance bands. Do all this in 5 minutes. You all Know bench dips but I said bench dips plus. So, what are bench dips? You should hold your elbows more time in the locked-out position in normal bench dips. These are called bench dips plus. To maximize tricep gains you need to do this as a finisher at the end of your workout.

Do the above said exercises using light to moderate weight

Now for biceps, there are three tricks for maximizing gains

1.don't just curl up the weight

2.squeeze the tricep at end of every rep

3. train both short head and long head

don't just curl up the weight

whenever you think of bicep curl, we only think of elbow flexion, which is simply curling the weight up and down entirely based on the elbows

squeeze the tricep at end of every rep

By squeezing your triceps at the end of the movement, you are ensuring that your biceps are completely lengthened, allowing the greatest Range of motion which means the greatest muscle tissue breakdown which also means the greatest bicep gains

train both short head and long head

We must not forget that the biceps has two heads short head and long head we should train both the heads to make the biceps huge.

Last but not least: We stretch our muscles after the completion of the workout to escape soreness. Now you have to stretch the muscle you have worked after every set. This helps you to increase the blood pump to the muscle.

If you are new to this you must explore my blog ::::beast_fitness_tips

If you have any doubts related to fitness please comment them in the comment section below or message me on instagram::bhuvan_2611

If you want to know about losing fat and gaining muscle then click the links below

lose fat:::workouts to lose body fat

muscle mass::how to gain muscle

In the next post, I am going to explain about getting strong and wide back like Dorian Yates Stay tuned

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cutting phase

noreply@blogger.com (fitnesstips) — Thu, 4 Mar 2021 08:30:00 +0530

Most bodybuilders will gain muscle in bulking phase they also gain some fat while bulking they remove the fat in the cutting phase. They will follow the cutting phase diet for 4-6 months. In this post, I am going to explain about cutting phase and how to do it.

Cutting means eating less and trying to shed body fat to end up lean whilst maintaining muscle mass. Unfortunately, cutting down on food and upping cardio can be a stressful experience at the best of times

The formula for calorie deficit in cutting is (bodyweight*14 to17)-(20 to25% maintenance calories) ==daily calorie intake.

So finding maintenance calories is the starting point of knowing where to cut from. What I have here is a formula for you to get started. It will get you close but it's just a baseline as you will adjust the numbers along your journey. As you gauge the trends with the current intake from the formula, you will continue to fine-tune the deficit calories for your own individual requirements

Focus on both resistance training and cardio

Although cardio is a useful tool, we should treat it as such. Do not use cardio as your main method to lose fat. If you are wanting to sustain lean muscle mass, lifting with resistance weights is a must. There has to be a reason for the muscle to stay and that is by providing the body resistance. By doing an excess of cardio or cardio alone will only aid in producing a smaller version of yourself, not the tone, chiseled, cut look.

Train in both strength and hypertrophy

Train in both types of resistance training, both strength and hypertrophy rep ranges and load are equally important as they have a direct carryover to improving in each type of training. Strength is in the (85-90% of 1-rep max) and normally in the 4-8 rep range. Hypertrophy is in the range of (60-75% of rep max) and normally in the rep range of 8-12. Also with that being said, there are some accessory exercises that are machine-based that could range in the upper endurance rep range of 12-20.

What type of food to eat while cutting

lean meat and poultry, oily fish and eggs
milk, yogurt, and low-fat cheese
whey, hemp, rice, and peas
beans and pulses
nuts and seeds
avocados, olive oil, and olives
whole grains such as brown rice and pasta, oats, whole grain bread, barley, and quinoa

If you are new to this blog then you must explore my blog for getting awesome fitness content::: beast_fitness_tips

If you have any doubts regarding fitness then message me on Instagram ::: bhuvan_2611

If you want to know deeply about bulking then click this link::bulking

In the next post, I am going to explain some techniques to build big biceps

Click the link to see that :::: biceps

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Diet for fat loss

noreply@blogger.com (fitnesstips) — Sat, 27 Feb 2021 08:30:00 +0530

Gaining Fat is a major problem these days. People are getting confused due to so many controversial sites providing fake information on fat loss. I don't want to mention them. In this post, I will clear all doubts regarding fat loss and differentiate between fat loss and cutting.

First of all, what is fat loss? Fat loss is a process in which we reduce our body fat percentage and get toned. We need to maintain a calorie deficit and do strength training for that. I am going to explain what type of diet to follow for fat loss. By seeing the phrase 'reducing body fat' You can get an idea about it. It's just reducing the fat intake and burning fat in the body. I will now say how to do that. You don't need to drink detox teas, fat burners or you don't need to put on a so-called sweat slim belt. you just need to multiply your body weight(kgs) by 11 or 12 and the product is your daily calorie intake or I am attaching a photo below. Refer to that to know your calories for fat loss.

Now, what to take for a calorie deficit. As I clearly mentioned that it's a calorie deficit and not an energy or food deficit. You should take the food which will be more in quality and quantity but less in calories.

For example:- Take more fruits, take more protein foods so that you will feel full for more time.

I am giving a sample diet(1 week) for fat loss by using this you can make a diet on your own

MONDAY:-

breakfast:: muesli or oatmeal, eggs, ragi malt
lunch:: some rice(brown),egg, curry , yoghurt +any fruit
snacks:: 4 to 5 egg whites or some almonds and cashews
dinner:: Rotis, eggs, with some curry If you are a vegetarian then you have an alternative for egg i.e.panneer, tofu, beans, and broccoli

TUESDAY:-

breakfast:: Oatmeal or protein waffle, eggs, ragi malt
lunch:: some rice(brown or white), egg, curry, yoghurt+any fruit
snacks:: 4 to 5 egg whites or some almonds and cashews
dinner:: Rotis, eggs with some curry

WEDNESDAY:-

breakfast:: muesli or oatmeal, eggs, ragi malt
lunch:: some rice(brown),egg, curry , yoghurt +any fruit
snacks:: 4 to 5 egg whites or some almonds and cashews
dinner:: Rotis, eggs, with some curry

THURSDAY:-

breakfast:: rice cake, banana, ragi malt
lunch:: some rice(brown),egg, curry , yoghurt +any fruit
snacks:: 4 to 5 egg whites or some almonds and cashews
dinner:: Rotis, eggs, with some curry

FRIDAY:-

breakfast:: Oatmeal or protein waffle, eggs, ragi malt

lunch:: some rice(brown or white), egg, curry, yoghurt+any fruit

snacks:: 4 to 5 egg whites or some almonds and cashews

dinner:: Rotis, eggs with some curry

SATURDAY:-

breakfast:: muesli or oatmeal, eggs, ragi malt

lunch:: some rice(brown), egg, curry, yoghurt +any fruit

snacks:: 4 to 5 egg whites or some almonds and cashews

dinner:: Rotis, eggs, with some curry

This is just a sample diet plan you can alter according to your body weight. Whatever the diet you choose. you need to stick to it because consistency is the key to fitness.

I am attaching an image of various items for making a calorie deficit efficient

You can replace anything given above with a thing available for you.

You should take 1to1.2 grams of protein for 1 kg of body weight. Make sure that you get maximum protein from whole foods and if your whole food intake can't meet the protein need then you need to use protein supplements for taking protein.

This Is about fat loss

Now I will differentiate between fat loss and cutting.

Cutting is a method of fat loss that is done by most bodybuilders to look leaner. This is a process in which they reduce sugar intake and carbohydrates intake without losing muscle. This process helps to get ripped look.

To reduce body fat you don't have to starve yourselves. just follow the above-said diet techniques.

Now I will explain which type of protein supplements you should take to get maximum gains.

Whey protein supplements are three types. they are

i) raw whey

ii)concentrate

iii)isolate

If you are getting a major part of protein from the whole foods you take then you can take raw whey because it has just 65-70% protein.

If you are getting half of the required protein from whole foods then you can take concentrate because it has 75-80% of protein

If you are getting very less part of the required protein from whole foods then you must take isolate because it has more than 90% of protein and low fat

If you are not getting results stopping there won't make you reach there you should try until you succeed.

If you are having any doubts regarding fitness then message me on instagram::::bhuvan_2611

If you are new to my blog then you should explore my blog:: beast_fitness_tips

To know about what are the Exercises for Fat-loss:::: fat loss workouts

I am going to explain clearly about cutting in the next post ::: cutting

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Diet for muscle mass

noreply@blogger.com (fitnesstips) — Mon, 22 Feb 2021 08:30:00 +0530

Building muscle not only needs weight lifting but also a diet that contains all macronutrients and consistency. But so many people don't know what to eat for building muscle. In this post, I am going to clear all your doubts about the diet for building muscles.

First of all, You need to know that you will gain some fat while building. This is common. This is also termed bulking. I will explain how to bulk. First, Calculate your maintainance calories then add 300-500 calories to that

For example: If your maintainance calories are 2300 then add 300 calories to that. Now, your calories for a day are 2600. If you don't know how to calculate then see the image below👇👇👇

Actually, people who want to build muscle quickly or most bodybuilders will do bulking for building muscle and cutting for removing the fat stored in the body while bulking. First, you should bulk until you gain new muscle and your abs disappear then you should maintain your new weight for at least 3-5 months then cut the fat for revealing your new ripped body.

Macronutrients for bulking:

Protein: Protein is a very essential nutrient for building muscle. You can take 2.2 grams of protein for 1kg body weight. Try to take the maximum amount of protein from whole foods. Sources of protein are tofu, bison, steak, beans, tuna, eggs, salmon, bacon, and whey protein.

carbohydrates: To get bigger carbohydrates are very essential nutrients. Take 3-4 grams of carbohydrates per 1 kg body weight in a day. Sources of carbohydrates are sweet potatoes, whole bread, black beans, melons, brown rice, etc

Fats: Fats are also essential in building muscle. Take healthy fats only. Sources for healthy fats are avocados, almonds, cashews, etc

I am providing a demo diet (1week) for muscle mass use this as an example and make your own diet

Monday

Breakfast: Scrambled eggs with mushrooms and oatmeal.
Snack: Low-fat cottage cheese with blueberries.
Lunch: Venison burger, white rice, and broccoli.
Snack: Protein shake and a banana.
Dinner: Salmon, quinoa, and asparagus.

Tuesday

Breakfast: Protein pancakes with light-syrup, peanut butter, and raspberries.
Snack: Hard-boiled eggs and an apple.
Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette.
Snack: Protein shake and walnuts.
Dinner: Ground turkey and marinara sauce over pasta.

Wednesday

Breakfast: Chicken sausage with egg and roasted potatoes.
Snack: Greek yogurt and almonds.
Lunch: Turkey breast, basmati rice, and mushrooms.
Snack: Protein shake and grapes.
Dinner: Mackerel, brown rice, and salad leaves with vinaigrette.

Thursday

Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla.
Snack: Yogurt with granola.
Lunch: Chicken breast, baked potato, sour cream, and broccoli.
Snack: Protein shake and mixed berries.
Dinner: Stir-fry with chicken, egg, brown rice, broccoli, peas, and carrots.

Friday

Breakfast: Blueberries, strawberries, and vanilla Greek yogurt on overnight oats.
Snack: Jerky and mixed nuts.
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies.
Snack: Protein shake and watermelon.
Dinner: Ground beef with corn, brown rice, green peas, and green beans.

Saturday

Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa.
Snack: Can of tuna with crackers.
Lunch: Tilapia fillet, potato wedges, and bell peppers.
Snack: Protein shake and pear.
Dinner: Diced beef with rice, black beans, bell peppers.

Sunday

Breakfast: Eggs sunny-side up and avocado toast.
Snack: Protein balls and almond butter.
Lunch: Pork tenderloin slices with roasted garlic potatoes and green beans.
Snack: Protein shake and strawberries.
Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta

Follow the 80/20 rule: You can't be consistent in eating healthy all the time so eat 80 percent clean and 20 percent dirty (i mean junk food or something like that)

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In the next post I am going to explain about diet for fat loss link(open this on or after 27/2/2021):: Fat loss-diet

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how to increase strength quickly

noreply@blogger.com (fitnesstips) — Mon, 15 Feb 2021 15:20:00 +0530

There are so many doubts about strength training I am going to destroy all the doubts with this post. So many people don't know how to do strength training and some people don't know which methods are used for strength training. In this post, I am going to give a one-week demo workout program and which methods are used to do strength training.

First of all, I am going to explain what is strength training. Strength training is physical training for increasing strength by using free weights, body weights, and machines.

Methods For Strength training:

If you want to gain strength then you should train movements and not your muscles. That means you don't need to do so many isolation exercises. You don't need to work out every small muscle in your body. training your movements means you should use the movements like push, pull, hinge, lunge, squat, carry. these types of movements will increase your strength.

Rest between sets must be 3-5 minutes this helps you to relieve from the lactic acid and you can lift heavier. You should use 80-90% of your one-rep maximum weight for doing strength training

One-rep maximum weight is the weight that you can lift only for one rep and you can't go for another rep.

rep ranges: Use 5-8 rep ranges in 3-5 sets and the rest between sets is 3-5 minutes

Now I am giving you a demo one-week workout program for strength training

1)If you want purely strength and you don't want muscle then you can use this program

Monday: push ::::: bench press, overhead press, incline bench press, Arnold press, Close grip bench press

Tuesday: Pull ::::: Pull up, Bent over row, T-bar row, Chin up, Barbell curl, Seated rows, and inverted rows

Wednesday: Legs:::: Front squat, Back Squat, Romanian Deadlift, Leg press, Hip thrust, Lunge

Repeat

select four to five exercise for movement. that is enough

2)If you want muscle and also strength then you can use this program

Monday: push ::::: bench press, overhead press, incline bench press, Arnold press, Close grip bench press

Tuesday: Pull ::::: Pull up, Bent over row, T-bar row, Chin up, Barbell curl, Seated rows, and inverted rows

Wednesday: Legs:::: Front squat, Back Squat, Romanian Deadlift, Leg press, Hip thrust, Lunge

theses three are for strength

Thursday: chest, triceps, shoulders

Friday: back,biceps,abs

Saturday: Legs+abs

I am giving them in an image

If you want to completely know about muscle building then explore my blog you can find a series of posts regarding muscle building

I am ending the strength training series with this post. So many people don't know what to eat to reach their fitness goals I will explain in brief in the next post. Stay tuned

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my blog link::::::::::::Beast_fitness_gains

To know more about muscle building::::how to grow muscles

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HOW TO GET STRONGER(ARMS)

noreply@blogger.com (fitnesstips) — Fri, 12 Feb 2021 08:43:00 +0530

You need strong arms because strong arms help you to lift heavily and help you to build muscle. You should train arms using two different types of movements namely push and pull. push movement is for the triceps and pulling movement is for the biceps. So you may divide them and add push movement i.e. triceps workout to push day workout and pull movement i.e. biceps to pull day workout.

Biceps(strength): As I said before in the post:-back_strength that training for strength can be done by using compound workouts. compound workouts for biceps are chin up and pull up. And also you can isolate your biceps to make them stronger. So you can use some bicep workouts like e-z bar curl, preacher curl, concentration curl, barbell curl, etc.

Triceps(strength): As I said before in the post:-chest_strength that strength training for the chest can be done by using push movements. Triceps are also can be trained by push movements. You can also isolate the triceps by using tricep isolation exercises like kickbacks, pushdowns, tricep extensions, and skull crushers, etc.

You should do these workouts in a rep range of 5-8 with 4-5 sets and the rest between sets is 3-5 mins(this is only for compounds)

use 8-30 rep ranges for isolation exercises and rest between sets is 1-2 mins. numbers of sets for isolation are 3-4

use 80-90% of your one-rep maximum for compound exercises and 70-80% of your one-rep maximum for isolation exercises

I am going to end the strength training series with the next post by explaining some tips and tricks on strength training.

If I have missed something in this post then post them in the comment section below

If You have any doubts regarding fitness then comment below.

If you are new to this blog then I recommend you explore this blog for the best fitness tips ::::beast_fitness_tips.

If you have any doubts regarding fitness you can also message me on Instagram::::bhuvan_2611.

If you want to get more clarity about bicep workouts then click this link::how to get big biceps.

If you want to get more clarity about tricep workouts then click the link::exercises for triceps.

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Leg workouts(strength)

noreply@blogger.com (fitnesstips) — Sun, 7 Feb 2021 08:57:00 +0530

People hate leg day? right. Imagine that having a massive and strong chest, huge biceps, and boulder shoulders but having chicken legs. It will be so horrible to be like that. To avoid that type of situation you should train your legs. you should train your legs twice a week for both strength and hypertrophy. Training your legs makes you tired and sore but training them at regular intervals will make your legs strong and you won't get sore after a leg day.

Now I am going to explain how to train legs for strength. As I said before that gaining strength can be done by using compound exercises. You should train the movements of your leg. like hinge, squat, and lunge. these three movements train your legs and give strength.

Squat movements::::: Front squat, Back squat, Goblet squat, Hinge movements:::::: Romanian deadlift, Deadlift, sumo Deadlift
Lunge::::: Forward Lunge, Reverse Lunge

And some additional compound movements like leg press, hip thrust, etc

select 1 from each category and do 4-5 sets of each exercise with a rep range of 5-8.

Differences Between Front squat and Back Squat:

Front squat and back squat are two different types of squats. These two types of squats hit your legs at two different angles.

Front Squat: Holding the weight in front of your body so that the plane of motion of weight will be in front of you. Front squat strengthens your quadriceps, abs, and lower back more than glutes and calves

Back Squat: Placing the weight on your shoulder so that the plane of motion of weight will be the backside of you. It strengthens your Glutes, Hamstrings, and calves more than quadriceps and abs.

So using both the variations of the squat will make your legs stronger.

I am providing a sample workout program for leg strength

Front squat--5*7

Romanian Deadlift--5*8

Leg press--5*8

Hip thrust--5*7

Use 80-85% of your one-rep maximum load to do strength training.

Training your Legs twice a week have so many benefits

You will have good muscle definition
You can have high levels of testosterone
You won't have chicken legs
You will have nice proportions of your muscle
You can feel stronger than ever before

If you have any doubts related to fitness then comment them in the comment box.

If you want any fitness tips for fat loss or gaining muscle then feel free to message me on instagram:::bhuvan_2611

If you are new to this blog then explore my blog to get awesome information related to fitness this is my blog link:::beast_fitness_tips

If you want to Know about leg workouts in detail then click the link below for legs hypertrophy:::::legs hypertrophy

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exercises for Back (strength)

noreply@blogger.com (fitnesstips) — Tue, 2 Feb 2021 11:51:00 +0530

strength for back

why should we have a strong back? A strong back gives you a good posture and better muscle definition. If your back is weak then you will have problems like back pain, lumbar lordosis, etc

Having a weak back will make you like the first four types in the above pictures. To make your back strong you don't need to train every muscle of your back. you just need to train the movements that activate your back. for example, pulling movements will train back. the pulling movements are horizontal pull and vertical pull.

Horizontal pull::::: >>Bent over rows,deadlift,inverted rows,seated rows

Vertical pull:::::::>>pull ups,chin ups, lat pull down,sternum pull down

These pull movements train your back and give it strength. Train your back two to four times a week. the weight you are using must be 80-90% of your one-rep maximum so that you can do 5-8 reps. you should do 4-5 sets of 5-8 reps for these workouts.

Consistency is the key. train your back consistently and do progressive overload. this will help you to gain maximum strength.

As I have promised in my previous post in my blog I have provided exercises for back strength. i will explain leg strength in my next post.

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exercises for chest (strength)

noreply@blogger.com (fitnesstips) — Thu, 28 Jan 2021 10:24:00 +0530

In my previous post I mentioned about strength training. In this post I am going to explain clearly about strength training. I will explain about every muscle in different posts. In this post I am going to explain about strength training for chest.

Building chest strength is very important to build chest muscles. You need to do only compound exercises to build chest strength. If you want to do some isolation workouts add 1-2 workouts of that category with heavy weight and do low reps. Do 3-5 sets of 5-8 reps compound workouts for strength.

some copmpound exercises for chest:

Bench press
incline bench press
decline bench press
pushups
incline pushups
decline pushups
dips

Take 85-90% of your one rep maximum load and do 3-5 sets of 5-8 reps. rest between sets is must be 3-5 minutes so that the lactic acid in your muscles get cleared and you will lift heavily

In this post I have explained about exercises for chest strength.In the next post I am going to post about strenth training for back

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How to increase strength

noreply@blogger.com (fitnesstips) — Sat, 23 Jan 2021 12:43:00 +0530

Strength training is a most important for increasing your strength. Increasing your strength is necessary to lift heavily. You don't need to train every muscle in strength training whereas you should train every muscle in muscle mass training. You need to lift 85 to 90% of your 1rep maximum load for strength.

What is strength training:

Lifting heavy weights with low rep range and doing four to five sets. Not only this but also you should know something interesting thing about strength training.That is the rest between every set must be more than three minutes. You may do only compound movements and no need of isolation lifts. Form is very important in strength training. you can use multiple angles of an exercise to build strength but do them with correct form. You should train the movements but not muscles.

What is the reason behind resting more than three minutes:

While doing exercises lactic acid is produced in the muscles and rest makes the lactic acid to get clear from there so that you can lift heavily in your next set. Lifting heavier increases strength.

Types of sets for strength training :

No Need of compound sets or supersets you may use pyramid sets and drop sets. Pyramid sets are the sets in which we gradually add weight and reduce the number of reps it will help in getting pump.

Drop set is a type of set that is reverse of pyramid set. just dropping the weight by 10 to 12 kgs and doing the same reps.

Exercises for strength training:

Every compound exercise will help you to maximize your strength. Types of movements which give strength are push,pull,hing,lunge,carry and squat

push: bench press,pushups etc

pull:pull up,Row etc

Hinge: Deadlift,sumo pull etc

lunge: reverse lunge,forward lunge etc

squat: front squat,goblet squat etc

carry: farmer's walk , over head carry etc

I will explain exercises in detail in my upcoming posts

Who should do strength training:

Every one can do strength training by scheduling it in a right way. If your major goal is muscle building then train three day for muscle and three days for strength in a week.If your goal is to be athletic for example you want to play cricket you should train 3 days for strength and three days for endurance.

Note: As I have promised in my previous post in my blog I have explained about strength training. In my next post i am going to explain about exercises in detail.

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How to build muscle quickly

noreply@blogger.com (fitnesstips) — Mon, 18 Jan 2021 08:28:00 +0530

As I have promised in my previous post I have come up with some tricks and tips to build muscle quickly. I have providing my blog link here so that you can have a quick look through it. My blog: beast_fitness_tips . In this blog I have explained clearly about building muscle by explaining the anatomy of some muscles and exercises. In this post I am going to explain some tricks to gain muscle as fast as possible.

How do muscles grow?

When you train your muscles your muscle tissues will break. After training your muscles the protein and other nutrients taken by you will repair the muscle tissue and make them grow. By this we can conclude that muscles will grow when they are in rest. Muscles need 48 hours of rest after workout. So plan accordingly. Train every muscle two times a week. Frequency +recovery are equal to growth.

Intensity:

You need to do workouts which have high intensity and volume. You should concentrate on Intensity rather than number of sets or reps. For example: if you do any exercise for 10 sets of 15 reps and with light weight you may get exhausted and muscle won’t grow as you desire. If you do 3-4 sets of 8-12 reps of the same exercise with some heavy weight you will gain muscle as quickly as desired. Use 70-75% of your one rep maximum load for muscle building.

Time under tension:

Time under tension refers to the amount of time the muscle is held under tension. By using this you can keep maximum stress on muscle. This will help you to grow muscle as fast as possible. You can increase time under tension by concentrating on eccentric part of the movement. Eccentric: while doing an exercise lowering the weight to the starting position with controlled movement is called eccentric. In the below image you can be able to understand it clearly.

Sleep:

You need to have 7-8 hours sleep to gain muscle because sleep helps your muscle to recover as quickly as possible.

Some tricks:

1) Stretch your muscles after every set :

After completing an exercise (compound) stretch the muscle which have been worked for the exercise for 10 seconds. This may help you to improve mind muscle connection.

2) Cardio:

Don’t do more cardio is you are aiming for muscle growth. Do cardio 3 times a week if you are training six days a week. Do cardio after weight training. This will help you build muscle quickly.

3) Use supersets and compound sets:

Supersets are a type of workout set in which we do two exercises without rest (the exercises are for two opposite muscle groups). Example: bench press+ pull ups. Soon after doing bench press and do pull ups this will help your body to pump blood to your muscle carrying nutrients my help them to grow fast. Use super sets to train small muscle groups like biceps and triceps at same time.

Compound sets are the workout sets in which we do two to three exercise without rest that train the same muscle. This will help you to hold you muscle under tension for a long time. Time under tension helps to build muscle.

4) Use more compound exercises:

Compound exercises help you to maximise the volume of your training and help you to build muscle quickly.

In this post I have explained some tricks to build muscle quickly. With this post I am going to end the series of posts for muscle building. From the next post I will start the strength training series. Stay tuned.

If you have any doubts regarding hypertrophy (muscle building) then ping me on instagram my id-bhuvan_2611

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Differences between yoga and weight lifting

noreply@blogger.com (fitnesstips) — Wed, 13 Jan 2021 08:59:00 +0530

In my previous post I have said that a person has asked me the difference between yoga and weight lifting I have come up with an awesome post about yoga and weight lifting. Yoga and weight lifting are two different branches of a same tree.

Yoga: Yoga is a mind and body practice with a 5,000 –year history in ancient Indian philosophy. Various styles of yoga combine physical postures, breathing techniques and meditation or relaxation.

Yoga is not only a physical workout it is also called as a lifestyle because by practicing yoga you will acquire some skills like Yama,Niyama,Asana,Pranayma,Pratyahara,Dhyana,Dharana,Samadhi.These 8 Sanskrit words describe about yoga. By doing yoga you may gain not only physical health but also mental health.

Weight lifting: It refers to lifting of weight which also improves your mind and body connection. This helps in building muscle, strength, endurance. You look attractive and stronger.

Which to choose:

You should choose based on your fitness goal. If your goal is strength, muscle and endurance you may choose weight lifting. If your fitness goal is endurance, flexibility and mobility then yoga is the best option for you.

Yoga: This will give you flexibility and mobility. Yoga has various forms of cardio and can be done anywhere. It doesn’t require more money for investing because so many people are teaching it for free and no equipment except yoga mat. You will feel healthy and happy after doing yoga.

Weight lifting: this provides you strength, muscle and endurance. Weight lifting is very expensive because you should buy equipment or join gym and you should maintain a lifting belt, shoes. This can’t be done anywhere. This will also make you feel healthy and happy.

What If a person do both: there is no problem in doing both but do them on different days. Doing both yoga and weight lifting make you more athletic, flexible and gives you cardio vascular endurance.

Disadvantages of doing yoga or weight lifting: there are no such things except injuries. If you do them correctly you get only benefits. Don’t overdo both because anything which is taken as overdose gives bad results.

Note: In next post I will end the hypertrophy (muscle) building section with some tips and tricks. Stay tuned.

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how to train abs

noreply@blogger.com (fitnesstips) — Fri, 8 Jan 2021 09:04:00 +0530

As I have promised in my previous post in my blog https://beastfitnessgains.blogspot.com. I have come up with workouts for toning your abs. Now, a, days in competitions of body building like Mr. Olympia judges are focussing on muscle mass rather than muscle definition. So you need to have bigger abs to impress them. Here are some exercises for bigger abs.

Anatomy of abdominal muscles: Abdominal muscles are mainly divided into four parts they are upper abdominals, lower abdominals, serratus anterior and oblique. There are so many exercises for training abs. But they are only meant for strength and muscle building will not be more.

Indirect exercises (compounds) for abs: There are many compound exercises for abs. Dead lift, pull ups, front squat, bent over rows, plank, chin up, hip thrusts etc . these exercises train abs indirectly. These will make your abs strong and toned.

Some exercises for abs isolation: You can train abs four days for week but don’t do more than 2-3 exercises in a session. There are exercises which train only abs they are crunches, knee drive, jack knives, Russian twist, high bird dog plank, bicycle crunches, long arm crunches. Etc.

Serratus anterior: This muscle is famously known as boxer’s muscle can be trained by using push movements .i.e. push ups, over head press and bench press.

Obliques: most people think that they can train obliques by the side bend movement. That is completely wrong because they formation of oblique is perpendicular to their plane of motion of side bend. So rotations can train oblique better. The plane of motion of rotations is same as the plane of oblique.

Note: In this post I have explained exercises for abs. I planned to end the muscle mass topic with the tips and tricks for getting muscles fast. But someone asked me the difference between yoga and weight lifting. I am going to post some stuff about that in the next post. Stay tuned.

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Exercises for triceps

noreply@blogger.com (fitnesstips) — Sun, 3 Jan 2021 10:55:00 +0530

As I have promised in my previous post in my blog beast_fitness_tips I have come up with an awesome content for training triceps. Triceps is a small that need more attention on it to make it big. In this post I will explain how to train triceps.

Anatomy of triceps: Triceps is divided into three parts long head, lateral head and medial head. We should train three different parts with three different types of movements and with different equipment.

First of all compound movements: As I said before there are compound movements that train more parts at a time. Push ups are the best example for compound exercises to train triceps. Close grip bench press is also a compound (partially) to build triceps.

There are other compound exercises for triceps are diamond push ups, close grip push ups, skull crushers.

Some secret tips to build triceps quickly:

1. FIND THE TARGET OF AN EXERCISE

"It's silly doing a triceps movement and not knowing precisely which part of the triceps you're

Hitting," Arnold wrote. Great advice, but how should you apply it? Arnold suggested a tip he learned from legendary trainer Vince Gironda: Do 20 sets of a particular movement, and then nothing else for that body part. See where the soreness is most concentrated the following day.

2. ADD PARTIALS AFTER FAILURE

With triceps, Arnold's advanced technique of choice was partial reps. after doing a set of full-range push-downs, for example, he'd extend the set with 5-6 partials, either over the top or bottom half of the movement. Even though he couldn't do any more full-range reps and was limited by the sticking point, he could still manage a few more reps to really spur growth.

3. DO SUPERSETS TO INTENSIFY THE PUMP

Arnold frequently supersetted biceps and triceps movements—or, in other words, performed exercises back to back—to bring an enormous amount of blood into his arms. Blood carries oxygen and nutrients critical for growth, but these supersets also enabled Arnold to achieve his ultimate training goal: a killer pump. Super setting a smaller muscle group like arms is easier than a larger one like legs, though Arnold often did that pre-contest as well.

Isolation movements for triceps: We use isolation exercises to train lagging muscles and intensify the pump. Isolation exercises for triceps are triceps push downs with various grips, triceps extensions and kickbacks. These exercises will increase the contraction in triceps and aid us in building muscle quickly.

Precautions: While doing triceps extensions keep your shoulders in a safe angle. And the movement of the weight should be controlled or else your neck may get injured.

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how to train shoulders

noreply@blogger.com (fitnesstips) — Tue, 29 Dec 2020 08:16:00 +0530

As I had promised in my previous post in my blog beast_fitness_tips I have come up with shoulder workouts. However your body look like you have big arms, chest or a six pack without having great shoulders they won’t look good. So you should train your shoulders 2 to 3 times a week. In this I am going to say about training shoulders.

First of all compounds: Shoulders have only some compound exercises they are overhead press, upright rows and pike push ups, dips. You should train every part of your shoulder to get boulder shoulders. Shoulder is divided into three parts anterior deltoid, side deltoid and posterior deltoid. They are also called as front delt, side delt and rear delt respectively. I have explained about training rear delt in the post about how to train your back. Now I am going to say about how to train anterior and side delts.

Over head press: This exercise trains your front delt and your triceps also. Hold the barbell with your hands perpendicular to the floor .i.e. hands are vertical then push the barbell up and make your hands straight then slowly lower to the beginning position.

Upright rows: Do this with e-z bar because the plane of motion of this exercise may injure your shoulder if you do this with a barbell. Hold an e-z bar with both hands with a separation of shoulder width pull the bar upright from bottom up to it reaches your head then slowly lower to the starting position.

Dips: I have said about dips in the post about training chest.

Some secret tips to train shoulders that increase the rate of growth of shoulders

1. LEARN MULTIPLE WAYS TO DO THE SAME MOVEMENT

Small differences in how similar movements are done work the target musculature in slightly different ways, allowing for greater overall stimulus. Arnold sought out alternative exercises that worked a target muscle from slightly different angles. When using dumbbells rather than the barbell on overhead presses, for example, he deliberately lowered the weights several inches below the bottom position of the barbell movement, and he brought them together at the top to elongate the range of motion.

2. ATTACK EACH DELT HEAD WITH A SINGLE-JOINT MOVE

Arnold used single-joint movements to complement overhead presses and isolate each delt head individually. Here, too, he sought subtle differences that would, over time, build better overall size. For example, the cable lateral raise in front of the body has a slightly different feel than when the cable runs behind you. Knowing how to do a given movement pattern on different pieces of equipment is, according to Arnold, essential for a bodybuilder to take his physique to the next level.

3. OVERHEAD PRESSES ARE YOUR BEST MASS BUILDER

Multi joint movements like presses and upright rows are the best mass builders for shoulders, since they engage the greatest degree of deltoid musculature. Arnold would go heavy with these movements, especially early in his workouts when his energy levels were highest. He commonly did presses both behind and in front of his head for complete development.

4. TRAIN UPPER TRAPS WITH DELTS

Because the upper traps get some degree of stimulation during many shoulder exercises,

Arnold trained them with delts. His main upper-trap exercise was the shrug, though he noted that maximizing the size of this muscle required a number of other movements, including power pulls, cleans, and upright rows. Because the range of motion in a shrug is fairly short, Arnold recommended backing off on the weight in favour of being able to fully shrug your shoulders as high as possible.

Isolation exercises for shoulders: As I said before there are more isolation movements for training shoulders they are

Ø Front raises

Ø Lateral raises

Ø Arnold press

Ø Seated dumbbell press

Ø Alternating dumbbell press

Note: I have said about building shoulder in this post. I will post about training triceps in next post. Subscribe to my blog to get regular updates of fitness.

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