Jeremy Ethier

These are the 8 best foods that men should eat to improve testosterone levels, sex drive, energy, and health. Some of these foods will also help you build muscle and get stronger. Find out the best diet and meal plan that men should follow to look and feel their best. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX References 1. “Researchers found that throughout life, men were about twice as likely as women to have a heart attack. That higher risk persisted even after they accounted for traditional risk factors for heart disease, including high cholesterol, high blood pressure, diabetes, body mass index, and physical activity.” https://www.health.harvard.edu/heart-... are-twice-as-common-in-men-than-women 2. “ED, especially in younger men, is a marker of an increased risk of CVD,” https://www.ncbi.nlm.nih.gov/pmc/arti... 3. Drinking 50 milliliters of pomegranate juice per day for one to three years reduced arterial plaque by 30% https://sci-hub.tw/10.1016/j.clnu.200... 4. Pomegranate also greatly increases levels of endothelial NOS (eNOS) https://academic.oup.com/cardiovascre... 5. Garlic reduces blood pressure and improves cholesterol profiles https://pubmed.ncbi.nlm.nih.gov/24035... https://pubmed.ncbi.nlm.nih.gov/23590... 6. When garlic was combined with vitamin c ● systolic blood pressure dropped, on average, from 142 mm to 115 mm. ● diastolic Blood pressure decreased, on average, from 92 mm to 77 mm. ● nitric oxide levels increased by 200% https://www.researchgate.net/publicat... arlic_supplements_and_antioxidant_vitamins_in_lowering_marginally_high _blood_pressure_in_humans_pilot_study 7. Women actually prefer the body odor of men who eat garlic.: https://www.researchgate.net/publicat... _You_Are_What_You_Eat 8. Most people know that Omega 3 is important for your health: https://www.mdpi.com/2072-6643/9/9/93... 9. All participants believed that O3-FAs are important for health." https://www.mdpi.com/2072-6643/9/9/93... 10. Highlight “None of the study participants from the U.S. and only four individuals and Germany had an O3-I in the recommended optimal range.” https://www.mdpi.com/2072-6643/9/9/93... 11. Not getting enough of those omega 3 fats can increase body fat percentage while lowering muscle mass. https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/1... 12. High-quality studies show that there is no link between cholesterol intake and heart disease.: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/2... 13. A 2013 meta-analysis found no association between egg intake and heart disease risk, although the scientists did link eggs to a reduced stroke prevalence. https://www.bmj.com/content/346/bmj.e... 14. There was a dose-response relationship between cholesterol intake and lean body mass.: https://www.ncbi.nlm.nih.gov/pubmed/1... 15. Higher cholesterol intake helps with muscle mass See figure 1A: 10.1093/gerona/62.10.1164 16. More studies showing the same as 15: https://www.fasebj.org/doi/abs/10.109... https://academic.oup.com/ajcn/article... https://journals.lww.com/acsm- msse/Fulltext/2007/05001/Effect_of_Dietary_Cholesterol_on_Muscle.1949 17. Sleep study by sleepfoundation.org. https://www.sleepfoundation.org/press... exploring-connections-communications-technology-use-and 18. The poll found that 43% of Americans between the ages of 13 and 64 say they rarely or never get a good night’s sleep on weeknights. More than half (60%) say that they experience a sleep problem every night or almost every night (i.e., snoring, waking in the night, waking up too early, or feeling un-refreshed when they get up in the morning.) https://www.sleepfoundation.org/press... exploring-connections-communications-technology-use-and 19. Kiwis can help with sleep: http://apjcn.nhri.org.tw/server/APJCN... 20. Kiwifruit consumption may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances http://apjcn.nhri.org.tw/server/APJCN... 21. Testosterone levels are dropping in men: https://academic.oup.com/jcem/article... 22. “In conclusion, the mainstream of research that links ginger to testosterone demonstrated that ginger supplementation, particularly in oxidative stress conditions, enhances testosterone production in males.” https://www.ncbi.nlm.nih.gov/pmc/arti... All other studies linked in the article on the website.

Stubborn fat is tough to get rid of, but these tips will help you lose that lower belly fat and love handles that just don't seem to budge. If you are stuck and can't lose any more belly fat regardless of how much you workout and diet watch this video it will help. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX There are physiological differences between regular body fat and stubborn fat. Stubborn fat tends to accumulate around the belly and love handles for men, as well as the hips and thighs for women. Stubborn fatty areas around your body just don't seem to burn off or change much even as you see the pounds fall off the scale. You might see changes in your arms, your face, and other areas that are further away from your center of mass while your belly fat or love handles basically stay the same. There are a couple reasons for this, one is that stubborn fat tends to have a higher ratio of alpha-receptors than beta receptors making the fat release at a slower rate from those last spots that just don't seem to budge.(**) These stubborn areas tend to receive less blood flow than regular subcutaneous fat as well. This means that even after you trigger fat loss with diet and exercise, and that causes your body to release the triglycerides that are found within your fat cells, Those triglycerides still have to be broken down into fatty acids and mobilized through the bloodstream to get "burnt off". So the lack of blood flow to these sites in combination with the receptors (1) makes it much more difficult to release and mobilize fat, making fat loss much slower from these stubborn areas. So how do we actually get to that fat and burn it off once and for all? Well first I know it might already be obvious but you have to be in a calorie deficit to create the conditions to burn fat, to begin with. If you're currently not burning any fat at all, and you're not losing any weight off the scale for a few weeks or longer, that most likely means that you're currently not in a calorie deficit. This could be for a number of reasons especially if you've already been dieting for some time. For example, as you cut calories to create a calorie deficit, even if you do everything right, you'll still lose some muscle over time, slowing your metabolism. You'll also be losing fat mass over time. Fat cells require energy to maintain. So when you lose fat while dieting you also reduce the amount of energy required to maintain your body. Since your overall body weight or body mass will also go down, basic movements will require less energy further slowing your resting metabolism. So as you burn more fat and get closer to the stubborn areas, your body will require less and less energy, so you'll have to reduce your calories further. To drive this home this means that even if a macro calculator says that you have to eat 2000 calories per day to be in a calorie deficit and burn fat if you're not losing any inches or pounds and you're tracking your calories at 2000 per day, it literally means that the calculator is wrong and you're likely at maintenance, and you'll have to subtract calories further to put yourself into an actual deficit to continue burning fat, and eventually get to that stubborn fat. And that brings me to tip number 2 before you assume that you're stuck and you start restricting calories further, make sure that you're actually tracking your calories for a full week and that you're tracking them accurately. Too many times people assume they're eating fewer calories than they actually are. This has been a consistent problem for not only average conditioned people that I've trained but also for more advanced bikini and physique competitors that I've trained. So just spend at least a few days, and track every calorie including the condiments that most people usually leave out, the oils you use, and the sugar in the creamer that you add to your coffee. After tracking if you still haven't lost weight or inches during that week, lower your calories by about another 200 to 300 calories and you'll probably notice more fat loss the following week. Keep in mind this process of dropping more calories is something that you may have to repeat a few times as your body adapts to your diet. And that actually brings us to the third tip, which is to incorporate refeeds or calorie cycling to blunt and maybe even reverse a process known as adaptive thermogenesis. This is essentially a term used to describe your metabolism slowing down more than what can be expected just from losing fat mass and muscle mass alone. (2) This so-called "starvation response" seems to be a natural response to the decreased amount of calories or energy that you're taking in. And as you get leaner and closer to burning that stubborn fat, adaptive thermogenesis is likely to affect you more and more making it feel like you're taking one step back for every step you move forward...

These are the 8 best exercises to build a WIDER BACK. You'll learn how to build big lats and how to get a bigger, thicker, v taper back just by using barbells, dumbbells, and a couple key machines. If you're a man trying to add mass to your back and you have access to a gym, try this back workout. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/gt-calculator10 Timestamps: #1 Long Angle Dumbbell Row 1:19 #2 Close & Wide Grip Pullups 2:25 #3 Standing Cable Pullover 3:35 #4 Reverse Grip Rows 4:13 #5 The Deadlift 4:55 #6 Dumbbell & Barbell Pullovers 6:06 #7 Lat Pulldown 7:44 #8 Seated Cable Low Row 8:39 If you want to have that v-taper look where your upper body is proportionally bigger than your waist then developing a wider back is a must. Today I want to go over 8 of the best exercises that are going to help you develop a wider back faster, and I'm also going to go over certain training techniques that you should incorporate, to make your back bigger in terms of both width and thickness. At the end I'll also show you how many sets and reps you'll need to do to incorporate these exercises into a workout. As we go through these keep in mind that to effectively build a bigger back you'll want to do 3 things for all of these exercises. First you need to concentrate on actually targeting your back instead of your biceps, triceps, or forearms. It will take some time develop the neuromuscular connection between your brain and your back, but for all of these exercises you're going to want to try to pull the weight with your elbows not your hands, and really squeeze your back with each rep as if you're trying to hold a pencil in between your shoulder blades. Second you'll need to progressively overload all of these exercises over time. The best way to do that is by trying to always incrementally increase the weight load you're using for all your back exercises as you get stronger. And the third thing you'll want to do is come to full extension and get a really good stretch at the negative portion of all your pulling movements. Now, let's start with the first exercise, the long angle dumbbell row. This is a variation of a regular dumbbell row and even though it's extremely effective, it's a shame that most people don't even know this exercise exists. To perform this exercise start by leaning against something lower than waist level. You want to bend down until your back is almost parallel with the ground. Grab a dumbbell with your other hand in a neutral position and let it hang straight down. Pull your shoulder blades back and stick your chest out to maintain a neutral spine. Now instead of pulling the dumbbell in towards your belly button like you would a regular row, I want you to aim to pull the dumbbell back towards your hips, like you're trying to put the dumbbell in your pocket, and then bring it back down to the hanging position and repeat for reps. This is going to take your biceps almost completely out of the movement and put all the tension on your back, your lats, and the back of your shoulder. Keep in mind you'll need to use a lighter weight then you would with regular dumbbell rows. I know that you might have never seen this exercise before, but trust me try it, you'll be feeling parts of your back working that you never knew existed. Next up are close grip and wide grip pullups. Both grips will provide unique benefits for your back. A wide grip will recruit much more of your lower lats and it'll take a lot of your bicep strength out of the movement. To start you'll want to grab a pullup bar with your hands facing away from you, and your grip set fairly wider than your shoulders so that you're body resembles a "Y" shape. Next, hang straight down so that your arms are fully extended. While keeping your chest out and your shoulders pulled back pull yourself up concentrating on pulling up with your elbows until your chin clears the bar. Try to think about keeping your elbows behind you the whole way up, and squeeze at the top before lowering yourself back down to a fully extended position and repeating for reps. With close grip pull ups everything remains the same except you'll want to grab the bar with your hands set shoulder width apart or even a little closer together. Because you're taking a closer grip you'll be able to incorporate more of your biceps and a little bit of your pecs into the exercise allowing you to do more reps or more weight. It'll also help you hit your inner lats. Remember to strap weight to your body once you start getting stronger, and if pullups are too difficult for you right now then you can use resistance bands to assist you on your way up. Moving on we have the standing cable pullover. Here you'll want to set your....

These are 8 things you should do after your gym/home workouts. By taking these steps you'll be impressed with your improved recovery rate and strength levels. Find out exactly how things like cold showers, supplementation post-workout, and foam-rolling can all improve your workout experience. Also learn the best foods to eat after a workout to maximize recovery, strength, and size gains. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX Whether you want to burn fat or build muscle, your workout is just one piece of the puzzle. You'll definitely want to do certain things after your workout to maximize recovery and speed up your progress. And this can range from eating certain foods and taking specific supplements all the way to manipulating your body temperature in order to boost recovery and strength. So I'm going to go over all that today starting first with one of my favorite things to do after any workout and that's contrast therapy. Essentially you would expose a limb or your entire body to a hot temperature for a period of time, and then you would immediately expose it to a very cold temperature for a period of time... and you would repeat this process several times. In very interesting study researchers compared contrast therapy to things like cold water immersion, hot water immersion, passive recovery, stretching, and active recovery (13). Keep in mind all of these things are believed to be helpful with reducing soreness and speeding up recovery. But researchers found that contrast therapy led to greater improvements in the areas of muscle soreness and post-recovery strength levels than every other recovery method. It also reduced muscle inflammation, improved mobility, and muscle range of motion significantly. This means that contrast therapy can help you recover from workouts faster than almost any other method. Now the easiest way to perform contrast therapy that anyone can do starting today is by switching between a very cold and hot shower. You can switch back and forth, doing a minute of each for a total of ten minutes. However, my personal favorite way to do this is by using a sauna in combination with an ice plunge. You would get your body really warmed up in a sauna by staying in there for at least a few minutes and then once you're really warmed up you would jump into the ice plunge, which is basically freezing cold water. Now if you don't have access to an ice plunge you can do something similar by using the sauna at your gym and then immediately taking a cold shower for at least a minute and then doing that back and forth for a few rounds. If on the other hand, you do want to try an ice plunge you can find one in most traditional Russian and Korean bathhouses. The next thing you'll want to do after a workout is instead of having a sports drink like vitamin water, drink some Tart Cherry Juice because it's specifically great at reducing post-workout muscle soreness. Multiple studies show that consuming tart cherry after resistance training reduces muscle protein breakdown and muscle soreness while speeding up the rate of recovery. (1) One of these studies was specifically focused on eccentric exercise. For those of you that don't know the eccentric portion of an exercise is when you extend and elongate the muscle as opposed to the concentric portion which is when you contract and shorten the muscle. So for example with exercises like bench press, bicep curls, and squats the eccentric portion would be when you're lowering the weight down. Although both concentric and eccentric ranges of motion will break down muscle tissue, the eccentric portion is believed to do the most muscle damage in the form of microscopic tears. So this study was especially interesting because it aimed to find out if tart cherry consumption before and after eccentric exercise would have a protective effect on muscle damage symptoms. (2) So they set up the experiment by having college students either drink twelve ounces of a tart cherry juice blend or a placebo twice a day, once in the morning and once at night for eight days straight. And the scientists found that the group taking the placebo still had a strength loss of 30% even 24 hours after finished the eccentric exercise. And after 96 hours they still had a 12% reduction in strength in the muscles targeted with the eccentric exercise. On the other hand, the group taking the tart cherry juice instead of the placebo only experienced a 12% strength loss after 24 hours and after 96 hours they actually had a 6 percent strength boost above baseline. So in other words, the tart cherry juice reduced strength losses after their workout and helped them recover faster. The reason that tart cherries provide these benefits is that they contain special flavonoids and anthocyanins, which are a group of substances that have antioxidant effects on the body...

These 5 Powerful Training Methods will help you build muscle faster and break through plateaus. If you're stuck and struggling to see muscle growth, then you need to try something new. The gym exercises strategies that are taught can be used by anyone to shock your muscles and stimulate them to bulk up. So-called "hard gainers" could also really benefit from these techniques. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX To many people's surprise muscle growth is actually not a linear process. When first starting out it's not uncommon to pack on 2-3 pounds of muscle per month as a true beginner. Then as an intermediate lifter that number goes down to only 1-2 pounds of muscle per month. And finally, as an advanced lifter that's been training consistently and properly for years, you'll be lucky if you can gain anywhere from 0 to half a pound of muscle per month. The good news however is that regardless of what stage you at there are useful training techniques that you can use to help promote muscle growth, break through plateaus, and ultimately build muscle faster. And the first powerful technique that I want to start with is known as eccentric overloading. With eccentric overloading, you would make the eccentric or the muscle lengthening portion of the exercise which is usually when you're lowering the weight, you would purposely make that part of the exercise harder than the concentric portion which is when your muscle is shortening which usually happens when you're lifting the weight up. The benefit of eccentric overloading is that muscles can generally produce about 20 to 60 percent more force during the eccentric as opposed to the concentric portion of the contraction. (1) That's because, during eccentric contractions, a component of the muscle called titin activates and produces a passive elastic force due to its stiffness. (2) This leads to an increased amount of tension on the muscle fibers, which is how it contributes to muscle growth. (3) So to put it simply eccentric overloading allows you to reach higher levels of muscle activation than you would with traditional sets, leading to more muscle growth. And we see this playing out in studies that show that training with machines that have eccentric overloading produces more muscle growth than training with regular, consistent-resistance machines. (4) Now the problem with these machines is that they're rare in gyms because they're expensive. But the good news is that there are other options. For example, if you have a partner, you can select a weight that would normally be too challenging to rep out by yourself, and then lower the weight down as slowly as you can for the eccentric portion, and then as you get to the bottom have your partner fully help you all the way up. Then repeat by slowly lowering down again. Another option is to lift weights with two limbs and then lower with back down with one. This works very well on certain machines, like the leg extension, leg curl, calf raise, chest press, and overhead press. Keep in mind this won't work on unilateral equipment where each side moves independently, it will only work on machines where the left and the right sides are connected. Another way to incorporate eccentric overloading is to cheat during the concentric phase, to be able to overload the way back down. So an example of this would be to push press a barbell over your head by using momentum from your legs and then slowly lower the weight back down using only your arms, then repeat for reps. Now, it’s important to note that eccentric overloading is more taxing on your body than regular sets, so you will need more time to recover. That’s why you should only use this technique occasionally. Definitely do not use it on all or even most of your exercises because it could put too much stress on your body. Another advanced technique you can use is known as a cluster set. To do these you would rest between every rep or ever 'cluster' of reps instead of resting only between complete sets. For example, you would do two reps of deadlifts, then rest for ten seconds, do another two reps, then rest ten seconds, and finally do two more reps, after which you would rest for three to four minutes and repeat the cycle. So... many of you are probably wondering why you would choose to do cluster sets instead of simply doing all your reps in one shot? Well, this is because studies show that, cluster sets are actually better than straight sets for developing strength and power. (5) Researchers also found that you experience those benefits without compromising muscle growth(6). In other words, with cluster sets, you can build the same amount of muscle while gaining more strength and power. Cluster sets are so beneficial for strength and power because they lead to a higher total training volume. Since you're allowed to take short breaks in the middle of each of your sets, you should be able to...

These are the 7 PROVEN ways to increase your metabolism and burn MORE Fat while sitting, driving, or sleeping. By boosting your resting metabolic rate you can lose weight and experience more fat loss throughout the day as well as overnight. This video will show you how to burn extra calories without having to work out harder. 📲 FREE Diet/Workout Calculator: http://bit.ly/2N41lTX 🔥 FREE 6 Week Shred: https://GravityTransformation.com References 1. Thyroid hormones regulate thermogenesis: https://www.ncbi.nlm.nih.gov/pubmed/1... 2. 35% of the global population doesn’t get enough iodine: See Table 3.6, page 12. https://apps.who.int/iris/bitstream/h... 3. “It is a myth (often also false advertising) that “natural” sea salt contains significant amounts of iodine.” https://www.ncbi.nlm.nih.gov/pubmed/1... 3.5 Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight. https://onlinelibrary.wiley.com/doi/a... 4. Zinc and Selenium play a role in the conversion of the thyroid hormone T4 into its active form, T3: https://www.ncbi.nlm.nih.gov/pubmed/1... 5. "ZD2 had a substantial increase in RMR of 527 kcal/day at 2 months, with a subsequent increase of 465 kcal/day at 4 months." https://www.ncbi.nlm.nih.gov/pubmed/1... 6. Two hours of cold exposure at 19 °C with light-clothing and intermittently putting their legs on an ice block, energy expenditure increased by hundreds of calories in some men See figure 2a https://sci-hub.tw/https://www.ncbi.n... Citation for the graph: Yoneshiro et al., 2010 7. Brown fat is located around the neck and shoulders, so it may be a good idea to target these areas when taking cold showers: https://www.ncbi.nlm.nih.gov/pubmed/2... 8. Taking a cold shower before bed can help you fall asleep faster: https://www.ncbi.nlm.nih.gov/pubmed/8... 8.5. Cold Exposure Https://www.ncbi.nlm.nih.gov/pmc/arti... 9. "The diet providing a total of 15-30 g MCT per day stimulating 24-h EE by 5%” https://www.ncbi.nlm.nih.gov/pubmed/8... 10. Consuming Mct's may boost your metabolism for over 6 hours See figure 1. https://www.ncbi.nlm.nih.gov/pubmed/2... Citation: Scalfi et al., 1991 11. Lauric acid raises Hdl (good) cholesterol and improves total-to-hdl ratio, which actually decreases cardiovascular risk: https://www.ncbi.nlm.nih.gov/pubmed/8... 12. "Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles" https://www.ncbi.nlm.nih.gov/pubmed/2... 13. "Drinking 500 ml of water increased metabolic rate by 30%" https://www.ncbi.nlm.nih.gov/pubmed/1... 14. Two separate studies both demonstrated an increase by up to 25% in resting energy expenditure, one hour after drinking cold water.: https://www.ncbi.nlm.nih.gov/pubmed/1..., https://www.ncbi.nlm.nih.gov/pubmed/2.... 15. However not all evidence supports the theory for water boosting the metabolic rate.: https://www.ncbi.nlm.nih.gov/pmc/arti... 16. Capsaicin can increase metabolism by activating brown adipose tissues: https://www.ncbi.nlm.nih.gov/pubmed/2... 17. Evidence shows that chili peppers can promote fat-oxidation and support your metabolism while in energy restriction.: https://www.ncbi.nlm.nih.gov/pubmed/2... 18. Capsaicin improves the feeling of fullness and thus can reduce your desire to eat after dinner: https://www.sciencedirect.com/science... 19. “DIT values are highest for protein (~15-30%), followed by CHOs (~5-10%) and fat (~0-3%)” https://www.ncbi.nlm.nih.gov/pmc/arti... 20. Protein helps you maintain muscle while you get leaner: https://www.ncbi.nlm.nih.gov/pubmed/2..., https://www.ncbi.nlm.nih.gov/pubmed/2..., https://www.ncbi.nlm.nih.gov/pubmed/2..., https://www.ncbi.nlm.nih.gov/pubmed/2... https://bjsm.bmj.com/content/52/6/376... 21. Each pound does burn about six to eight calories per day: https://journals.lww.com/co-clinicaln... 22. Bodybuilders had a 14% higher metabolism than a similar control group (see chart):https://www.ncbi.nlm.nih.gov/pubmed/8...

Follow these 5 steps to get bigger arms fast. If you want to grow your biceps and triceps and build muscle on your arms this video will help. I also include a full big arm workout that you can download below. 💪 Free Big Arm Workout : https://bit.ly/3GNNkVt 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX Building up your bicep and tricep muscles is what ends up increasing the overall size of your arms. This makes it sound very simple to add inches of size to your biceps and triceps just by following an arm-building routine that gives you the best curl and extension exercises. However, the way you train your arms and the things you do in between your workouts will have a much bigger effect on how fast you are able to build your biceps and triceps. So today I want to go over 10 major tweaks that I want you to apply during the next 30 days, and if you do I guarantee these will help you add mass to your arms far better than relearning the bicep and tricep exercises that you probably already know and are already doing, but I will give you a step by step sample workout at the end anyway so there's no confusion. So the first step is to start your arm workouts for the next 30 days with your heaviest bicep and tricep exercises first and you're going to focus on upping your weight especially for those first three sets after completing your warm-up. To make it simple, for your biceps, start first with either barbell bicep curls, EZ bar bicep curls, or preacher curls. For your triceps start first with either Dips, skull crushers, or overhead tricep extensions. These are arm exercises that require a lot of energy and allow you to move a lot of weight which is why I want you to try to position them early on in your workout. And your only goal over the next 30 days with these exercises that you start with is to increase the amount of weight that you can lift for 6 to 10 reps. So if you're currently doing your barbell curls with let's say 50 pounds for 10 reps on your first set, I want you to try to move that up to 55 lbs by sliding a 2.5lb plate on each side. Most likely if doing 10 reps of 50 pounds was actually a challenge for you, you won't be able to do 55 pounds for a full ten reps when first moving up. And that's perfectly fine, I still want you to up that weight and as long as you can do at least 6 reps, you're going to work for the next 30 days on closing that gap between 6 and 10 reps with that heavier weight load. Once you get to 9 or 10 reps with that slightly heavier weight load, you're going to up the weight by 5 pounds again and drop your reps, Then repeat the process by building back to your 10 reps. If your only are able to up your weight by 5 pounds over the next 30 days for the same amount of reps that you were doing with 5 fewer pounds on the bar, I want you to understand that you've been very successful with this first step. If you're able to move up your weight by more than 5 lbs then that's even better. Remember you're going to do this for the first 3 sets of both your bicep and tricep exercises which you're going to be super-setting together throughout the entire workout. That's actually step 2 we're going to turn your arm workout into a push/pull routine. That means that every set that you do for your triceps, will immediately be followed by a set for your biceps with no break time in between. Once you're done with both of them, then you can take a break before repeating the same superset process for your next set. And something that you'll notice right away is that you'll get an incredible pump by doing your bicep and tricep sets back to back. This is because your body will essentially be pumping blood to your biceps and your triceps at the same time, expanding your arms both ways. This increase in cellular pressure can help boost protein synthesis and reduce protein breakdown leading to more muscle growth especially when combined with heavyweight training. But aside from getting more of a pump, supersetting biceps a triceps, will not only help you get your workout done faster, but it'll also allow you to train your biceps and triceps more often during the week. This is crucial for growing your arms and that's why increasing training frequency is our next step. Over the next 30 days, you're going to make sure that you're training your arms more often. A lot of you are trying to build bigger arms with only 1 arm day per week, and unfortunately, that's not going to cut it. If you're following a bro training split where you are training one muscle per workout there's basically no way that you'll be able to train your arms multiple times per week. On the other hand, a push/pull routine will give you enough time for both your biceps and triceps to fully recover and be trained again within the same week. So at minimum, you should be doing at least 2 arm days per week. A nice push/pull split...

The Only 7 exercises that you need to get a nicer, more attractive glutes. This glute workout with get you a rounder butt fast. This bigger glute workout targets upper and lower portions of the glutes. Whether you're a woman looking for the perfect bubble butt workout or a man trying to add some mass and support for your glutes this video will help. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX Nice round glutes are typically far more attractive than having a flat pancake butt. This preference is often shared by both men and women. And for most people, it appears to be more appealing to have more developed lifted looking glutes rather than underdeveloped saggy glutes. Luckily glutes are not as influenced by genetic potential as other muscles like your calves for example. So you can do a lot to quickly add the proper mass and shape to your glutes while getting a much stronger lower body in the process. So today I want to go over really the only 7 exercises that you need to develop rounder more attractive. And the first exercise is by far one of the best Romanian deadlifts. My only warning if you don't normally do this exercise is that it will most likely leave the back of your hamstrings and your glutes really sore, especially the first time around. This is because you'll be loading the muscles with weight while they're in a stretched position, leading to more microscopic tears that you'll be feeling the next day. But after a few workouts, you will get used to it and they're definitely worth doing because Romanian deadlifts are even better at targeting your glutes than regular deadlifts. You'll begin in a similar way to regular deadlifts by stepping up to a loaded barbell. Get your shins close to the bar and plant your feet a little wider than hip-width apart. Unlike regular deadlifts where you would hinge at both the knees and the hips, with Romanian deadlifts you are mostly concentrated on hinging at the hips only and your knees should bend just slightly. Basically just enough to be able to lower the barbell without overstretching your hamstrings. So hinge your hips by pulling them back behind you while slightly bending your knees and keeping your chest up to maintain the neutral arch in your spine. Grab the barbell slightly wider than where your shins meet the bar. Then squeeze your shoulder blades back together, take a deep breath, hold it, and lift the weight up by concentrating on pressing your hips forward and standing upright. Make sure that you're not just lifting with your lower back. Instead, you should squeeze your abs, keep your shoulders retracted, and drive your hips forward. Exhale at the top, then take a deep breath, and lower back down. For most people, it's going to be difficult to tap the ground on each rep due to limited hamstring flexibility so it's also fine to lower the barbell about halfway down your shins before coming back up for the next rep. Next is an amazing machine that I know many of you are not using for your glutes. The GHR is also known as the glute hamstring raise. As the name implies this exercise will help you develop your glutes without requiring too much additional weight aside from your own body weight. To begin you'll have to adjust the machine so that you end up in the correct position when you climb onto it. You want to adjust it so that when you're laying face foward the front of your thighs end up resting on the pads and your hips end up slightly above the pads hanging off. The further up that you position your hips the tougher the exercise becomes. If you're a beginner just make sure your hip bones end up slightly higher than the pads when doing your reps. Once you've adjusted the machine to your height, you're going to hook the back of your ankles under the pads and press your feet against the metal base. For your starting position, you should be upright with your knees bent. Then lower yourself down around the pads while keeping your core tight to prevent your lower back from rounding. From there you can cross your arms in front of your body, behind your body, or behind your head, if you want a tougher challenge. Then lower your body forward keeping your knees, hips, and back of your neck in a relatively straight line. Remember that this exercise is different from the back hyperextension machine, so you don't want to be bending at your waist. Instead, lower yourself until your knees are straightened and your body is pretty much in a straight line. Then contract your hamstrings and glutes and squeeze yourself back to an upright position and repeat for reps. Next we have one of the best unilateral leg exercises that also does wonders for the glutes. Weighted Bulgarian split squats. You can do this exercise by either holding dumbbells at your sides or with a loaded barbell on your traps. To begin you'll stand a few feet in front of a flat bench. Then you'll raise one leg back and...

Body Recomposition (Complete Guide!): Learn How to burn fat and build muscle at the same time. If you're looking to lose fat while keeping or gaining muscle then this body recomposition diet and workout plan will definitely help. Find out if you're an ideal candidate for body recomp and how to get started. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Diet/Workout Calculator: https://bit.ly/2vFCIcB Maintenance Calorie Calculator: https://www.calculator.net/calorie-ca... Is it actually possible to burn fat and build muscle at the same time? Well, there are dozens if not hundreds of studies that show that it can actually be possible even though it's not necessarily optimal for everyone. For example, 1 study on overweight police officers with an average body fat of 26 percent found that by following a high protein low-calorie diet while also lifting weights for 12 weeks led to the police officers losing 15.4 pounds of fat, while simultaneously gaining 9 pounds of muscle in 12 weeks. (1) Now, these police officers were obviously out of shape at the beginning of the study, making them prime candidates for what's known as body recomposition, which is a phrase that essentially represents burning fat and building muscle at the same time, but even in another study that involved highly trained gymnasts that were put on a ketogenic diet that restricted them to just 1971 calories per day, which for these gymnasts was a very low amount considering that they were training almost 30 hours per week. Even under those conditions after about 30 days they were able to drop from 7.6 percent body fat down to 5 percent body fat while still gaining a little under a pound of muscle. (2) So even though these high-level gymnasts were able to burn a little fat and build some muscle at the same time, for most people that have been training for a while and are getting close to their genetic potential they'll most likely be able to see better results by focusing on either burning fat or building muscle independently. Now other than people that have been training for a while, it also makes more sense to focus only on burning fat or only on building muscle one at a time if one of those goals is really important to you and you want to accomplish it as fast as possible. but aside from that, there are 4 groups of people that are especially perfect candidates for burning fat and building muscle simultaneously. The first of these groups are beginners or newbies. If you're relatively new to lifting weights, and you haven't been training for longer than a year, then your body is much more Primed for muscle growth at this point. So even in a calorie deficit, your body will still be in a great position to build muscle... Research: 1. Study on overweight police officers found that when they were put on a calorie deficit with a high amount of protein as well as casein supplmentation, it led, on average, to 7 kilos (15.4 lbs) of fat loss and 4.1 kilos (9 lbs) of muscle growth in twelve weeks.https://bit.ly/3ac30lQ 2. In thirty days elite gymnasts were able to drop their body fat percentage from 7.6% to 5%, lower than many bodybuilders that in contest shape. They did this while gaining 0.9 pounds of musclehttps://www.ncbi.nlm.nih.gov/pmc/arti... 3. The maximum benefits for muscle growth occur at around 1.6 grams of protein per kilogram of body weight or about .8 grams of protein per pound of body weighthttps://bjsm.bmj.com/content/52/6/376... 4. The primary stimulus for muscle growth is creating sufficiently high and prolonged tension on your muscle fibers which is also known as mechanical tensionwww.ncbi.nlm.nih.gov/pubmed/20541030 5. Men can experience greater muscle growth by alternating their rep ranges rather than just always sticking to the same amount of repswww.ncbi.nlm.nih.gov/pubmed/27042999 6. High and low rep training activate different growth pathwayshttps://www.ncbi.nlm.nih.gov/pubmed/3... 7. A meta-analysis found that adding cardio to a weight training routine reduced muscle growth effect size by 39 percentSee figure 1https://www.ncbi.nlm.nih.gov/pubmed/2... 8. sleeping just 40 fewer minutes per day from Monday to Friday shifted the amount of weight loss from muscle rather than from fat from 20 percent all the way to 80 percent https://www.ncbi.nlm.nih.gov/pubmed/2... 9. Participants supplementing with melatonin, a sleep enhancer, were able to gain pounds of muscle and lose pounds of fat at the same time even if they weren't exercising or weren't eating any differentlyhttps://www.ncbi.nlm.nih.gov/pubmed/2...

These 7 awesome exercises will help you get a bigger, stronger, and more muscular chest fast. If you're wondering how to get solid pecs & how to better target the upper and lower chest this video is for you. By consistently practicing these exercises you'll develop a better chest size, shape, and definition. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Diet/Workout Calculator: http://bit.ly/2N41lTX As long as your chest is bigger than your gut then you're still in good shape....... obviously I'm joking, but you may have heard from one of your friends or on a muscle-building forum online. And even though there's a lot more to being in good shape than just having nice pecs, the chest is one of the most noticeable muscle groups regardless of what you're wearing and it's one of the first things that people will subconsciously pay attention to when you walk through the door. Studies show that women are initially more attracted to men with a lower waist to chest ratio (1) and if you have big prominent chest you'll give off a vibe, that makes you look stronger, healthier, and more confident. And having strong pecs goes a lot further than just enhancing your appearance. All throwing, swinging, and pushing movements are directly dependent on your chest and shoulder strength. So training your chest will help you be more efficient at many things including simply getting up off the floor, pushing a stalled car, or even playing sports like baseball. And To give you the best results not only will I be going over some common as well as not so common chest exercises that you may have never seen before so you'll definitely want to stick around for those. But by far the number one exercise for a bigger stronger chest is the bench press. You can perform the bench press on a flat incline or decline surface. But for this demonstration, I want to start with the incline bench press. The incline will focus more on your upper chest. To set this up you'll want to lay directly under the barbell and grab an overhand grip that's a few inches wider than shoulder-width. I like to set my hands about thumbs distance from where the gnarling starts. Before unracking the bar you'll also want to retract your shoulder blades by pulling them back together and you'll want to arch your back, but you don't want to arch so much that your hips rise up off the bench as this can lead to a lower back or a neck injury. After getting into position you'll want to unrack the bar and hold it directly over your chest, then lower the bar down to your sternum while maintaining about a 45 to 75-degree angle between your elbows and your body. After bringing the barbell down to your chest drive through your legs, and press back up to the starting position. Then repeat for reps. Now a lot of people wonder how low you should go on the bench press, more specifically if you should touch your chest on every rep or if you should stop before the bar touches your chest. And the answer is that it depends. If you have no problems going all the way down to your chest then you can do that, but if you're one of the many people that feel discomfort in their shoulders when they bench press then you're much better off stopping about 1 to 3 inches above your chest before returning the bar to the starting position. Also keep in mind that this exercise can be done on a decline and flat angle as well. With the decline you would be aiming to bring the barbell a little lower right under your chest trying to touch your upper abs with the bar, and for the decline you'll be targeting more of your lower pecs. With flat bench press you would target both the upper and lower chest more evenly. All 3 can be effective depending on what you're trying to do, and if you want to build a bigger chest upping your weight and lifting heavy on the bench press is a must. Let's move on to a not so common chest exercise that primarily targets the upper chest. The landmine chest press. Now this exercise can be amazing, but the way you set it up is what will determine if it is effective or not. Most people will load the barbell up on the ground, and the problem with that is in order to lift the weight off the ground you'll have to rely mostly on your biceps which will require you to use a much lighter weight than you actually could push with your chest, shoulders, and triceps. So to avoid this you'll want to start with the barbell elevated off the ground by propping one end up on top of a platform or a sturdy bench. Then you would kneel down, and grab the bar with your hands clasped around it in a prayer position. You'll want to be leaning slightly forward towards the barbell with the bar under your chin, and you'll want to stick....

Learn the 5 simple steps to lose belly fat fast. Well they're not really all that simple, but this video will sure simplify the process. If you're search for how to lose belly fat fast and want overnight fat burn check out this video. It'll set you straight. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2MVIz57 Timestamps: #1 Low Carb Diet – 1:47 #2 Fasting - 2:50 #3 Exercise consistently and regularly - 3:52 #4 Stay away from refined carbs – 5:38 #5 Ingredients and drinks that lower your insulin levels - 6:56 The five simple steps to lose belly fat fast. By following these five simple yet very effective steps you'll get rid of your belly fat and have a flat stomach in the shortest amount of time possible. Now the goal of all of these steps is to lower your insulin levels and increase your glucagon levels. Insulin is a fat storage hormone that's released when your blood glucose levels rise. When you have low blood sugar there's very little insulin present in your body. On the other hand when you have high blood sugar insulin is running around like crazy storing excess glucose that can't be held by your liver or your muscles as fat. When your blood sugar drops low enough your body releases a hormone known as glucagon. Glucagon has the inverse effect of insulin and that's exactly why it's so important for burning body fat. Now unfortunately there's no way to Target fat burn so burning overall body fat is going to be the best and the most efficient way to burn belly fat. So when we decrease our blood glucose levels insulin levels plummet and glucagon acts to maintain normal blood glucose levels. The first step in doing this is a process known as glycogenolisis where glucagon stimulates the conversion of stored glycogen from the liver to glucose for your bloodstream. Glucagon will also promote the conversion of amino acids to glucose through a process known as gluconeogenesis. And the last and most important thing that it does for losing belly fat is that glucagon acts on adispose tissue to stimulate the breakdown of fat stores into the bloodstream. so the question is how do we decrease insulin levels and increase glucagon levels to prevent us from storing any more fat and instead to help us burn more fat? And the first step is to follow a low-carb diet by eliminating all processed foods simple carbohydrates and sugary beverages and in general limiting all carbs. Now low carb diet is not the only way that you can burn belly fat but it's one of the fastest ways that you can lower your insulin levels in order to burn belly fat. In one study people with metabolic syndrome were randomized to receive either a low-fat or low-carb diet containing 1500 calories. The insulin levels dropped by an average of 50 percent in the low carb group and only 19 percent in the low-fat group even though they had the same amount of calories. Carbohydrates are the most insulinogenic out of the three macronutrients protein carbs and fats. Now in general consuming fewer calories has consistently shown to increase insulin sensitivity and decrease insulin levels in overweight and obese people regardless of the type of diet that they consume. So again even though it's not the only way to do it a low-carb diet can help you deplete the glycogen in your liver and start burning fat faster. Step number two is to try fasting because not eating is by far one of the best ways to keep insulin levels at their lowest. I mean it makes sense if you're not taking it any calories your body is nothing to convert to glucose. Start off with intermittent fasting where you fast for 16 hours a day and only eat during an 8-hour time block of the day. So you might skip breakfast and instead just have lunch and dinner everyday. Fasting definitely works however be warned some people when they break their fast will be so hungry that they drastically overeat and that is going to cause a huge Spike in blood sugar and insulin levels. To the point where it might have not even been so bad if you just didn't fast. So for that reason fasting is not the answer for everyone. If you're the type of person that gets uncontrollably hungry when you fast and then you binge eat after the fast you may be better off spreading out your meals into small portions throughout the day and just sticking to a low-carb diet. However like I said I would definitely give it a shot because there's nothing out there that can lower your insulin levels the way that fasting can. The third step is to begin exercising consistently and regularly. I always like to use the gas tank example with this one imagine that your body's gas tank the fuel that it runs off of is glycogen. And every time you eat your refilling that gas..

These are 6 High Estrogen Foods Men Should Avoid to build muscle, lose weight, and get lean. Some foods should be limited and others should be completely avoided. Instead of increasing estrogen most men want to learn how to increase testosterone naturally & fast. By learning how to decrease estrogen levels, weight loss becomes much easier. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2S5ltXi Timestamps: Soy - 0:41 Wheat and grain based products - 2:32 Processed Carbs and Refined Sugars - 3:52 Beer - 5:28 Beans - 7:12 Bottled Water - 8:27 The next food that you'll want to limit to keep your estrogen levels down is wheat and grain based products. These foods are extremely high in a type of xenoestrogen known as zearalenone or ZEA. ZEA is molecularly similar to estrogen and acts like estrogen in the body. One study examined the effect that ZEAs had on a drug called Letrozole, which is specifically designed to lower estrogen levels in the body. Bodybuilders will often take it get to really low levels of body fat. The researchers found that, even small amounts of ZEA negated the effects of Letrozole. That’s a powerful indicator of the estrogen boosting effect of all those ZEA’s that are found in wheat and grain products. As well as the ZEA problem, wheat also contains phytoestrogens. They’re found in the wheat germ which is the reproductive part of the wheat seed. These phytoestrogens will bind to estrogen receptor sites in your body’s cells. In a study that was designed to investigate the combined effect of wheat germ and a breast cancer treatment pharmaceutical it was noted that one of the side effects of wheat germ was that it increased estrogen receptor activity of MCF-7 cells. However, refined grain products remove the germ, making them slightly less of a problem when it comes to estrogen. Overall though, you should limit your consumption of wheat and grain based products. Our third estrogen food type to avoid is processed carbs and refined sugars. Hopefully, you’ve already cut back on these types of foods if you're trying to bring your body fat levels down. But there’s an extra reason to ditch these types of carbs. And it has to do with that powerful blood sugar regulating hormone, insulin. As well as causing you to store more body fat, insulin lowers your body’s levels of what is known as sex hormone binding globulin. The job of this globulin is to bind the two sex hormones, testosterone and estrogen, together. When it's doing its job properly, you will have limited amounts of free estrogen in your body. But, when it's stopped from doing its job, the opposite will be the case, your free estrogen levels will be much higher. It’s the insulin response that occurs when you eat refined sugar foods that causes the interference in the activity of sex hormone binding globulin. An interesting study that focused on women showed that drinking sugar laden sodas increased estrogen levels. The interesting thing was that increased estrogen levels did not occur with either diet sodas or fruit juices. Researchers believe this is due to the fact that diet sodas don’t contain refined sugar and fruit juice contains natural fruit sugars. Another estrogen related problem with sugar consumption is that, eating too much sugar leads to an increase in stored body fat. Fat cells excrete estrogen. So, the more fat cells that you have sitting around your body, the more estrogen you’ll have floating around as well. This is additional to the estrogen produced by the endocrine system. So, rather than reaching for a sweet sugar saturated treat, do your estrogen levels a favor and opt for foods that are high in proteins, fiber and healthy fats. Our fourth no go food for estrogen is beer. I know, this is a tough one. Now, I’m not saying you can’t drink it at all, but if you want to get really lean and maximize your muscle mass and strength, then you gotta’ cut back on the booze. Here’s why. As you know beer contains hops. But... References: https://jissn.biomedcentral.com/track... https://www.cell.com/cell-chemical-bi... https://www.ncbi.nlm.nih.gov/pubmed/1... https://academic.oup.com/ajcn/article... https://pubs.niaaa.nih.gov/publicatio... https://www.nature.com/articles/s4146... https://www.sciencedirect.com/science... http://jmclachlan.tulane.edu/PDFs/bou... https://onlinelibrary.wiley.com/doi/a... https://www.cambridge.org/core/journa...

These are the top 5 muscle soreness recovery tips & remedies to fix sore muscles after a workout. If you're used to feeling sore legs after doing squats or no matter how much you stretch you always feel pain after weight lifting watch this video. It'll explain how to finally reduce that soreness and get some relief. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲Fat Loss Calculator: http://bit.ly/2T0ee4D Timestamps: #1 Foam Rolling 1:25 #2 Ice Bath & Cold Showers 3:51 #3 Eating Enough Right Macro & Micro Nutrients 5:33 #4 Staying Active 7:11 #5 Heat Therapy 8:09 AMAZON LINKS: ---------------------------- Foam roller: https://amzn.to/2pOv8pu Muscle Roller Stick For Massage: https://amzn.to/2yxhGdM Whether you find yourself holding on to both railings as you drag yourself up a flight of stairs, or you're barely able to raise your arms up over your head to brush your hair, or even worse you find yourself trying to hold on to anything as you lower yourself down to a toilet seat, the cause is always the same...muscle soreness. And even though we can try to tough it out and ignore the pain we feel while recovering from a difficult workout muscle soreness can really get in the way of our lives. When you're really sore not only do you become less functional with simple day-to-day tasks like sitting down and standing up but you also wind-up delaying you're next intense workout session because you need to take extra days off to fully recover. And this can definitely slow down your progress because training frequency or the amount of days per week that you can once again break down an already repaired muscle is a very important factor that contributes to your overall results. And Even if you do force yourself to exercise while your muscles are sore chances are very high that you won't be able to perform at a high intensity making it more difficult for you to progressively overload your workouts, once again slowing down your progress. So in today's video I want to go over the five best ways to relieve muscle soreness as fast as possible so you can get back to living your life without feeling like you're handicapped and so you can perform at your best during all your workouts. The first thing that most trainers and experts will tell you to do is to stretch the muscles you've worked immediately after your workout. This has been considered by many to be your first line of defense against soreness. And even though you definitely should stretch after every workout to keep your muscles from getting tighter over time and to prevent the risk of injury in the future, it turns out that stretching doesn't really help with soreness. A series of randomized studies suggest that whether you stretch your muscles before, after, or both before and after exercise, it doesn't produce clinically significant reductions in doms which stands for delayed-onset muscle soreness. Foam rolling on the other hand has been shown in studies to be a lot more beneficial so this is the first thing you'll want to do. Foam rolling is also know a self myofacial release and it essentially allows you to give yourself a massage. Most gyms have foam rollers and if your gym doesn't have one you can get one for very cheap off of amazon. But the 2 main goals of foam rolling is to stretch and loosen the fascia around your muscles, and to decrease the intensity of sore spots found around the muscles in order to move more freely. It'll result in decreased muscle and joint pain, increased circulation and improved mobility. But its important that you're doing it correctly for it to be effective. You'll want to start by rolling up and down the muscles that you just worked. Make sure you do this slowly. When you find sore spots, stop and just sit on those sore spots for 20 to 30 seconds before continuing. You want to do this gently using your hands to support your body weight to not put too much pressure on those spots. Some people make the mistake of finding the painful spots and sitting on them for 5 to 10 minutes at a time thinking that more is more. This is totally wrong as it can create further inflammation, 30 seconds at a time is really ... RESEARCH: ---------------------------- Stretching Does Not Reduce Muscle Soreness After A Workout https://www.ncbi.nlm.nih.gov/pubmed/2... Foam Rolling Beneficial For Delayed Onset Muscle Soreness: http://www.natajournals.org/doi/abs/1... Meta Analysis of Ice Baths and Cold Water's Effect on Doms: https://www.ncbi.nlm.nih.gov/pubmed/2... Inflammation and Fatty Acids: https://www.ncbi.nlm.nih.gov/pmc/arti... Diet's Without Fruit and Veggies Cause Slower Muscle Recovery https://bmjopensem.bmj.com/content/1/...

Over 20 studies reveal the 5 proven ways to build muscle faster. If you're looking to learn how to gain muscle mass fast then you'll get a lot out of this video. Even if you're a struggling hardgainer or just a skinny guy looking to gain weight & bulk up you'll discover proven solutions that can help. Learn about the best food, exercise methods and strategies for men trying to get bigger faster growth while bulking. You won't find better muscle building advice than these proven methods. Build bigger arms, chest, & legs. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2FUkmJg

Discover 5 unique ways to increase the amount you bench press. If you find that you're weak with dumbbell chest exercises or barbell bench press then this video will help you learn what to do to lift more weight. You'll not only get a stronger bench, but you'll also build more muscle, and explode your max in all your upper body pushing movements. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: https://bit.ly/2UxfPTQ Timestamps: 1. Compensatory Acceleration Training (CAT) 0:45 2. Plyometrics 3:03 3. Start Dead Bench Pressing 5:59 4: Technique 8:08 5. Include Auxillary Workouts 9:24 When I first started Bench Pressing I was one of the weakest guys at the gym. I remember actually being embarrassed to bench in front of other people at my high school. And I would go to a separate gym after school to work on it privately. Since then I’ve really improved my bench and I did it naturally, just by using a couple simple methods that I’m about to share with you today. I know how frustrating it can be to feel weak with this exercise, so I want to go over 5 specific things that you can start doing right away to improve your bench press. And you don’t just have to take my word for it because these 5 strategies that I’m about to show you have been tried and tested by the best benchers in the business. As long as you use them consistently you’ll be amazed at how quickly your benching power will skyrocket. So lets get started with our first method - something known as compensatory acceleration training or CAT. This involves using explosive force to power out of the bottom portion of the bench. To start you want to select a heavy enough weight that will barely allow you to squeeze out 8 reps. When bringing the bar down towards your chest you want to imagine that the bar explodes as it touches your chest, powering back up to the starting position. By exploding as hard as possible on the positive or lifting portion of the rep, you’ll be able to use the improved leverage and momentum as the weight drives up to push through the traditional sticking point, which is just before lockout. One study found that sticking points on the bench press usually happen once you’re 90 percent through the lift. Another study found that sticking points happen because of a lack of transitional phases and not producing enough force to overcome the weight. The researchers in this study concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout is vital to improving your bench. They also found that having better control on the eccentric part of the lift will help with getting the weight back up as well. So, the goal should be to lower the weight to your chest in a slow and controlled way and then explode up as fast as you can. If you aim to get enough speed after coming off your chest, you’ll be able to overcome the sticking points. Another study focused on muscle activity during the upward movement portion of the bench press. Researchers broke the upward phase of the bench into three parts – Phase 1 was the pre-sticking point, Phase 2 which was the sticking point, and Phase 3 was when the barbell sped up again after moving past the sticking point. On average The sticking point was reached somewhere between 1/5th and 1/3rd of a second... Research: One study found that sticking points on the bench press usually happen once you are 90 percent through the lift [1] The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice The researchers concluded that focusing on explosive power off the chest and carrying that power all the way through to lockout was vital to improving your bench. They also found that having better control on the eccentric part of the lift will help to get the weight back up [2] Effect of Different Pushing Speeds on Bench Press The researchers found that the deltoids and pectorals increased activation after the sticking point, while the biceps decreased activity. The sticking point was reached between .2 and .35 of a second after the bar came off the chest [3] The Sticking Period in a Maximum Bench Press (Journal Sports Sciences 2010) All athletes experienced a considerably greater one rep max after performing the plyometric exercises than when building up with sub maximal lifts. The average increase was 4% higher when doing plyometrics [4] Acute Explosive-Force Movements Enhance Bench Press Performance in Athletic Men The study, which was focused on beginner weight trainers, recommended that beginners should perform concentric training in addition to full range movements to get stronger faster. [5] Effect of Muscle Actions Against Strength Gains

These are the 5 biggest ketosis mistakes that prevent fat loss. You want to make sure you avoid these common mistakes on the ketogenic diet especially if you're doing it for weight loss. To lose weight on ketogenic diet and to get results you have to be sure that you're not messing up your meals and your recipes especially for beginners. watch this video to understand why keto is not just a low carb diet. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator:http://bit.ly/2OWJOO5 Timestamps: #1 Thinking Keto is a Low Carb Diet 0:52 #2 Eating too Many Hidden Carbs 3:12 #3 Dairy 5:13 #4 Eat as Much Keto Food Sources as Wanted 6:38 #5 Not Getting Enough Fat 7:55 So you're following a Ketogenic diet or your just getting started by cutting back on some carbs and you want to get into ketosis and stay there. And the reason is because you want to burn some extra body fat and get really lean without being miserable. And you find out that ketosis is pretty much a state in which your body predominantely starts using fats for fuel in the form of ketone bodies rather than glycogen. So you start following a ketogenic diet and in the beginning your results are pretty good, but then a few weeks in things start to slow down or maybe things come to a complete halt. And if that happened to you or if it's happening to you right now I'm really glad you found this video because today I'm gonna go over the 5 biggest keto mistakes that stop your fat loss and bring you out of ketosis. Some of these mistakes can potentially even make you gain body fat rather than lose it, so you really want to make sure that you avoid all 5 at all costs. Let's start with mistake number one, thinking that the ketogenic diet is simply a low carb diet. I know that this doesn't sound too bad but this is one of the biggest mistakes because people are very quick to identify carbs as the culprit responsible for their higher body fat percentage. Then usually the second macronutrient that people identify with gaining weight and storing body fat is fat. And those of you that have been doing keto for even a little while now know how important eating fat is for you to get into ketosis and maintain your energy levels while burning your own body fat. However, the last macronutrient that most people would never consider slowing or stoping fat loss is protein. I mean afterall protein is the all worshiped macro of the entire fitness and health industry, how can protein ruin ketosis. Well I'm here to tell you that having too much protein can and will take you out of ketosis. The ketogenic diet is not a low carb diet it is a combination of a low carb, high fat, and moderate protein diet. The reason why your protein intake should not exceed a low to moderate level is because if you have too much protein your body will turn the protein in to blood sugar in your liver through a process known as gluconeogenesis. In this process not only do you increase your blood sugar but you can also spike your insulin levels, and in case you don't know insulin is your fat storage hormone. Once your body has the option of using the blood sugar or glucose for energy it will choose that over your fat stores and you will stop burning fat. So to prevent this you can go get a glucometer and ketone blood test strips and constantly test yourself, which may actually help for some of you. But for those of you that don't want to be bothered just make sure you keep your protein intake below 20 percent of your total daily calories. Many people following the ketogenic diet would say that you have to go even lower than that like 15 percent of your total daily calories and others will say you can go higher and have 25 percent of your total calories from protein, however if you stick between a range of fifteen and twenty percent you should have no trouble getting in to ketosis and staying there. Make sure you don't make this mistake remember the ketogenic diet is not only lower carb diet it's a high fat, moderate protein, low carb diet. And when the it's done correctly thats when it'll help you melt the fat from your body. Moving on mistake number two is a mistake that I made when I first tried to follow a keto diet and that mistake was accidentally eating too many hidden carbs. With this diet plan you only want five to a maximum of ten percent of your total daily calories coming from carbs. For most people this is going to wind up being under thirty or even twenty five grabs of carbs per day. And let me tell you from experience even when you're trying not to, it's so easy to accidentally eat 25 grams of carbs. Very rarely will someone grab a piece of bread, or make a bowl of pasta while following this plan. However there are many snacks and p...

These are 5 amazing ways to get your ARMS to GROW. So if you want to get bigger biceps, triceps, and shoulders fast with some simple exercises then you'll love this video. It describes the best way to set up a workout for building up your arms. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Diet/Workout Calculator: http://bit.ly/gt-calculator39 Whether you want to get mountain like bicep peaks or you simply want your arms to fill out your t shirts everyone of your arm workouts need to be maximizing three things mechanical tension, metabolic stress, and muscular damage. Research shows us that these are the three key factors that lead to optimal growth for any muscle in your body. And to really simplify things, mechanical tension can be defined as that stretching force that you place your muscles under when you contract them against resistance. (1) Metabolic stress can be associated with that pump or that burning sensation that you get when your muscles become exhausted. And muscular damage is exactly what it sounds like. it's essentially breaking down muscle fibers so they can repair themselves and come back stronger and bigger. Working on increasing all three will without a shadow of a doubt help you grow your arms faster. So today I want to give you 5 simple tricks that I've learned over the years that you can incorporate into your arm workouts to really maximize these three key factors for growth. And the first one is a special kind of superset that'll allow you to use heavy weight and high reps within one continuous set helping you create a lot of tension and a big pump in the muscles that you're targeting. To set it up, For your starting set you'll want to use a heavy weight that you can't complete more than 8 to 10 reps with. Then right after completing that set without taking a break, you'll immediately want to move to another exercise that targets that same muscle but you should be using a much lighter weight this time because you'll be aiming to get 15 to 20 reps on this superset. So to give you an example one of my favorite ways to set this up for biceps is by simply performing close grip ez bar curls for 10 reps with a heavy weight and then immediately switching to a wide grip with a lighter weight for 20 reps. Another example for biceps would be to do close grip barbell curls with a heavy weight for 10 reps and then switch over to wide grip ez bar preacher curls with a lighter weight for 20 reps. For triceps a good example would be to start with skull crushers for your heavy 10 reps and then switch to tricep rope pushdowns for 20 reps. Within this same framework of doing back to back sets for more reps you can also do dropsets instead of supersets. With dropsets you would start an exercise like barbell bicep curls with the bar loaded up with let's say 3 10 pound plates on each side. You would then aim to squeeze out 10 reps on your first set, and then immediately drop a 10 pound plate off of each side before performing another set without a break. You can also drop another ten off of each side after your second set for a triple dropset. Now if you've never tried doing dropsets or supersets like this before you're going to be absolutely blown away at just how much tension and how much of a pump you'll feel in your arms. So I recommend that you save this for later on in the workout because your arms will be exhausted afterwards. Now the second tip that I want to go over which should've really been the first is to work on getting your arms stronger in general... and one of the best ways to get stronger is to progressively use heavier weight for your arm exercises. If you continuously use the same weight load, you will initially get results, but you'll quickly plateau because your body will adapt to that weight load. Increasing the amount of weight that your lifting directly increases mechanical tension. it'll also usually cause more metabolic stress as long as you're not taking crazy long breaks, and it'll definitely lead to more muscular damage. Now one simple way that you can get stronger faster is by sticking within an upper and lower limit to your rep range. So let's say I set that to 8 to 10 reps. Once you can lift a certain amount of weight on an exercise like barbell bicep curls for 10 reps that means that've you've reached the upper limit and it's time to increase the weight. If you were to up that weight by 2.5 pounds on each side and you were still able to get 9 reps that means you can increase it even further. So if you increase it by 5 pounds on each side and you notice that you can barely squeeze out 8 reps then that's perfect. Now your new goal is to work overtime on increasing back..

Learn 5 intermittent fasting weight loss tricks to burn fat faster. These tips will help those of you looking to lose weight fast. If you are on the ketogenic diet some of these tips will benefit you as well 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2wplFbl Timestamps: #1 Stick to foods that won’t spike your blood sugar/insulin level – 0:34 #2 Keto fasting – 3:01 #3 Extend the length of your fast – 4:39 #4 Performing fasted workouts – 5:30 #5 Lifting heavy weights – 7:41 You really shouldn't start an intermittent fasting plan......... Well.... at least not until you watch this video because today I'm giving away the top 5 ways that will allow you to burn fat faster while fasting. If you've already tried intermittent fasting and you did it correctly you've probably already noticed some great results. You probably lost some body fat, maybe lost a few pounds off the scale, and you've become more productive in the process.... which is all great. But I know if you could double or triple your results without spending more time in the gym or in the kitchen you would be more than happy to learn how. Am I right? ....I think i'm right. So let's get started with the very first trick... When you break your fast, during your feeding window you want to stick to foods that don't spike your blood sugar, and more importantly don't spike your insulin levels. And those two things aren't always the same. As many of you already know one of the major benefits of fasting is that it'll allow you lower your insulin levels. Insulin is a fat storage hormone that serves as a bridge between your cells and the nutrients coming into your body. Your body will also stop burning fat when insulin levels are elevated. When we fast we are not just looking to lower calories by not eating, even though fasting will definitely do this the main goal of fasting for fat loss is to decrease insulin levels. And there really is no better solution for doing just that, when you simply don't eat your bodies insulin levels are naturally at their lowest. However, what most people don't realize is that even if you fast perfectly, once you break your fast you can spike your blood sugar and insulin levels high enough to cause your body to actually store fat rather than burn it. So if you want to burn fat at the fastest rate the goal has to be to keep your insulin levels low even after breaking your fast. We can do that by understanding some basic principles and then making a decision on what to eat during your feeding window around those key concepts. First let's get the obvious out of the way.... sweets, processed foods, and junk food will spike your insulin levels the highest while providing the lowest amount of nutrients. So if you want to burn fat faster after breaking your fast stick only to real wholesome single ingredient foods. Most of these foods you'll find by sticking to the outside aisles of your local grocery store or supermarket while avoiding the inner aisles. Next you have to know that carbohydrates have the biggest impact on your insulin levels, certain types of dairy have equally as big of an impact, other sources of protein have a moderate impact, and fat has the smallest impact. By not overindulging in carbohydrates and dairy after breaking your fast you'll already be miles ahead of most people. Since fasting is supposed to be a flexible dieting structure, I don't want you to restrict your carbs or dairy to nothing. In fact by doing that it'll probably make you want to have them even more. Instead I want you to break your fast with a large serving of vegetables in order to fill your stomach up and take the edge off your hunger. Then move on to your protein & fat sources, and then if you're still hungry you can move on to some low glycemic carbohydrates & dairy. This will allow you to limit your insulin spikes during your feeding window without actually thinking about it & without restrictions. Let's move on to the second way to burn fat faster that goes hand in hand with the first tip we just went over. I'm talking about keto fasting. Keto fasting is a combination of the ketogenic diet & fasting. This will make your diet a little less flexible because you will have to adhere to a certrain macronutrient split, but it's an incredibly effective way to speed up the amount of fat lost from fasting. Here you would start by setting up a regular intermittent fasting & feeding window. An common example would be to break your fast at 1 o clock & then switch back to fasting at 9 o clock. But during that 8 hour feeding window, with this method you'll actually want to keep your carbohydrate consumption Studies on fasted training: tinyurl.com/ybosvgqf tinyurl.com/y7n9d4jc

These are the 5 habits that increase estrogen levels in men. Learn how to avoid them and increase testosterone levels naturally instead. There are some test boosting foods that you should eat to balance your hormones. If you're trying to lose weight or burn belly fat, but you're struggling to do so, watch this video because you just might be making one of these 5 mistakes that are preventing you from performing at your best. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2QoexUm Timestamps: #1 Inactivity - 1:37 #2 Not getting enough sleep – 4:18 #3 Alcohol consumption – 6:31 #4 Bad diet habits – 8:09 #5 Constantly stressing yourself out - 11:16 If you're a man you already know that your testosterone levels are pretty important. So it might be a little scary to learn that testosterone levels are going down at a fast pace for American men. According to the "Massachusetts Male Aging Study" between the year 1987 and 2004 testosterone levels have dropped by about 17 percent, and they're dropping by about 1.2 percent per year. The observations in this study are also consistent with other long term trends including a decrease in overall sperm quality. Now testosterone and estrogen are supposed to be maintained in the correct balance. But when estrogen levels rise, testosterone levels tend to drop, and same thing vice versa. Having lower testosterone and higher estrogen can lead to a loss of muscle mass, increased body fat especially around your belly and your chest, and it can also lead to hair loss, depression, and even sexual dysfunction. So since these are things that most men want to avoid I want to go over the 5 really bad habits that cause estrogen levels to rise and testosterone levels to drop in men. If you want to increase your testosterone levels naturally you're definitely going to want to follow along because towards the end I'll explain how eating what you might think is a healthy diet can actually be lowering your testosterone levels even if your diet is high in healthy fats. The good news is that these 5 habits that I want to go over today are all within your control. Meaning you can change them starting today just by making the decision to do so. So I hope this video inspires you to take action because there are very effective ways to help balance out your hormones naturally. Let's start with the obvious by identifying one of the worst habits that leads to higher estrogen levels in men and that's inactivity. So many American men live sedentary lives in which they have jobs that don't require much physical labor and then when they're done with work their lack of activity continues at home. Some pretty large and conclusive studies show that people who exercise regularly have higher testosterone levels. Not only does exercise itself help you maintain a better balance between estrogen and test... Research: Massachusetts Male Aging Study - Impotence and its medical and psychosocial correlates: https://www.ncbi.nlm.nih.gov/pubmed/8... A population-level decline in serum testosterone levels in American men https://www.ncbi.nlm.nih.gov/pubmed/1... Secular decline in male reproductive function: https://www.ncbi.nlm.nih.gov/pubmed/1... Men That Exercise Have Higher Testosterone Levels: https://www.ncbi.nlm.nih.gov/pubmed/2... Exercise May Have More Impact on T-Levels Than Diet https://www.ncbi.nlm.nih.gov/pubmed/2... Weight Training Is One Of The Best Natural Ways to Increase T-Levels: https://www.ncbi.nlm.nih.gov/pubmed/1... Intense Interval Training Better for Test than Steady State Cardio: https://www.ncbi.nlm.nih.gov/pubmed/2... Maximal Effort More Beneficial For Testosterone Levels: https://www.ncbi.nlm.nih.gov/pubmed/1... 1 Week Of Sleep Deprivation Can Decrease Test By 10 to 15% https://www.ncbi.nlm.nih.gov/pmc/arti... Just 1 Night Of Sleep Deprivation Increases Ghrelin Levels https://www.ncbi.nlm.nih.gov/pubmed/1... Lack of Sleep and Insulin: https://www.ncbi.nlm.nih.gov/pubmed/2... Alcohol's Effect On Testosterone Levels In Men: https://www.ncbi.nlm.nih.gov/pubmed/9... Dietary Fat Is Important For Testosterone Production: https://www.ncbi.nlm.nih.gov/pubmed/6... High Dietary Fat Intake vs Moderate dietary fat intake: https://www.ncbi.nlm.nih.gov/pubmed/8... Lower carb diets can reduce testosterone levels by increasing cortisol levels https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/9... Glucose and the Regulation of Gonadotropin-Releasing hormone https://www.ncbi.nlm.nih.gov/pubmed/2... Acute suppression of circulating testosterone levels by cortisol in men https://www.ncbi.nlm.nih.gov/pubmed/6...

These are the 5 biggest gym mistakes that are sabotaging your fat loss and making you gain body fat. Find out what these rookie workout mistakes are so you can avoid them. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2O5V7U5 Timestamps: #1 Mistake That’s Making You Fatter: Focusing Too Much on Cardio 0:30 #2 Mistake That’s Making You Fatter: Not Training at a High Intensity 2:09 #3 Mistake That’s Making You Fatter: Being Afraid of Discomfort 3:46 #4 Mistake That’s Making You Fatter: Not Switching Up Your Workout 5:02 #5 Mistake That’s Making You Fatter: Using Too Many Machines/Not Enough Free Weights 6:46 Today's video is all about the five biggest mistakes that you're making at the gym that are making you fatter. That's right fatter. It's totally possible to spend a couple hours every week at the gym and make no progress at all. That's why it's very important to be doing the right things and that's the entire point of this video. Im going to help you understand and avoid the biggest gym mistakes that cause most people to sabotage their workouts. By far the number one biggest mistake is focusing too much on cardio and not enough on weight training. Most people are under the impression that cardio is the best workout for fat loss but that is pretty far from the truth. When we compare a cardio workout to a weight training workout at face value it looks like the cardio workout is actually burning more calories. However when we compare the total fat burning effects of a cardio workout versus a weight training workout over the course of let's say 3 days that's when we say that weight training has a significant advantage over cardio. you might have heard of something referred to as the afterburn effect, which simply means that your body continues working to repair your broken down muscles and return to homeostasis. Of course it does take time for your body to return to normal after a cardio workout but after some challenging weight lifting it's going to take a lot longer and a lot more calories to fully recover. The idea that weight training is for building muscle and cardio is for burning fat is completely wrong and it's a myth that you should just forget about. If you want to speed up fat loss you can definitely do both weight training and Cardio. If you're doing it in the same workout do your cardio after you do your weight training this way you have maximum energy for all your heavy lifts and this way you can also deplete all your glycogen stores so you could burn primarily fat during your cardio workout. Or if you want to do it on separate days from your weight lifting you can do that as well. But if you have to choose between cardio and weight training I would a hundred percent go with the weight training. The second huge mistake that people make is not training at a high intensity. And when I say hi intensity everyone thinks of high intensity interval training. But thats not what I'm talking about at all. High intensity interval training is just one way that you can perform your workouts at a high intensity. Hitt type of training is where youre doing exercises back to back with very small break times while still usually using a moderate weightloaf. It's no secret that high intensity interval training will help you burn fat but there are a lot of different ways that you can create a higher intensity workout with weights. For example powerlifters have a very long afterburn effect after their workouts even though to a bystander it might look like they're resting more than their actually working out. In fact a powerlifting workout looks almost exactly the opposite of a hitt workout. So how did they provide a similar effect? Well there's a couple different ways you can affect the intensity of your workout. You can stack back-to-back sets reps and cut down rest time to increase the volume of your workout. Or you can just increase the weight load. Again this is a situation where I really like the idea of doing both. You should be doing heavy weight training days where you're focused a lot more on giving yourself an adequate amount of rest time to perform heavy lifts. And you should also have weight training days where you're focused a lot more on volume through sets reps and low rest time. The major mistake that I see people making in regard to intensity is just simply taking it too easy at the gym. This actually brings me right to the third mistake you're afraid of discomfort. You get out of breath you take a break or the weight starts getting heavy and before you come anywhere close to failure you rack it. There's a little something that if you're seriously chasing after results your gonna have to chase as well and it's somethi....

These are 5 exercise methods that will help you burn belly fat faster with a proper diet. There is no way to target fat burn, but there are ways to build more muscle and burn more fat during your workouts. Learn how to lose the stubborn belly fat faster in this video. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2wiTavx Timestamps: #1 Peripheral heart action training – 1:02 #2 Cardio acceleration training – 3:38 #3 Multi-joint training – 4:27 #4 Dropsets – 5:48 #5 Circuit Training – 7:14 How would you like to get more out of your workouts? If your main goal is to burn fat, many traditional exercises and training styles may not be the best route for you. Typically when I'm at the gym and I look around I see a bunch of people doing exercises that don't really match up with their goals. If you're trying to get some bigger biceps you shouldn't be on the eliptical doing hours of cardio and conversely if you're trying to lose some weight and burn some belly fat you shouldn't be smashing out set after set of bicep curls. Exercises and training styles are like tools and before you just assume that watching one or two rocky movies is all the knowledge you need on exercising let's make sure that you've chosen the right tool for the job or I should for your goal. If your goal is to lose belly fat I hate to break it to you, but there is no exercise that can directly target the fat on your belly, but there are plenty of exercise methods that can indirectly burn the fat from your belly, and in this video I'll be going over ten of these methods....These training methods will help you burn more fat during & after your workout. Let's start with the very first one & that's peripheral heart action training. This is my favorite way to do all my weight training workouts, and I highly suggest that if you're trying to lose some belly fat you incorporate this style of training right away. In general your workouts for the week should be a mixture of some more aerobic & some more anaerobic workouts, meaning some of them will be geared more towards lifting heavy weights & others should be geared towards improving your cardiovascular function. But what you'll notice is that during your heavy weight training days, you wind up taking longer breaks & not breathing quite as heavy. Sometimes after some weight training workouts besides the soreness that you might feel in your muscles you may not feel like you worked out at all. So that's where peripheral heart action training comes into play. It helps incorporate an element of cardio into your weight training workout without you having to sacrifice the amount of weight your lifting. So you won't get weaker, but you'll be able to burn much more calories & accomplish much more in a shorter period of time. The best way to do this is by combining an upper body & a lower body movement into one set. For example you can combine a bench press with a squat. So you would do six to eight reps on the bench press & then right away with no break you would do squats for six to eight reps. You would perform both of these exercises with a heavy weight load & you would only take a break after completing both of them. With peripheral heart action training what you're doing is taking the blood that your heart would normally just have to pump to your chest & arms if you were just doing bench press by itself & what your doing is your forcing your body to pull & pump all that blood back down to your legs right after your set of bench without any break or recovery. This makes your heart work much harder allowing you to get your heart rate & breathing rate higher & this will burn more calories & fat in the process. Now let's say that you don't want to work legs & upper body in the same day you want to focus on each on separate days. Well the good news is that peripheral heart action training doesn't only work only if you combine an upper & a lower body movement. It'll also work if you combine two movements that work opposing muscle groups. For example if you combine chest & back movements together with no break. Or if you do quad & hamstring movements together with no break your heart will still have to work much harder to push the blood from the anterior part of your body to the posterior part of your body. So peripheral heart action training try it out. The second exercise style that can help you burn a lot more belly fat is known as cardio acceleration training. We actually have a whole hour long class at our gyms dedicated to this type of training because it's so effective. Once again it involves super setting two exercises. Except this time instead of doing two weight training exercises back to back we're combining a weight tra...

These are the only 5 supplements that can help you build muscle faster. If you're wondering, what supplements are best for gaining muscle, weight loss, or to get ripped this video will help. I go over how creatine, protein, hmb, and others can help men looking to gain mass. Muscle growth is about more than just supplementation, but supplementation can definitely help. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/gt-calculator25 Timestamps: Mass Gainers (Not Worth the $) 0:50 Testosterone Supplements 1:14 Branch Chain Amino Acids 1:39 HMB 2:02 Creatine 3:50 Pre-Workout Supplement 6:25 Protein Powder 7:22 Vitamin D 11:03 In the world of muscle building supplements, things can get very confusing very fast. Between having to sort through claims like site-specific muscle growth such as building more muscle specifically on your chest and arms. Or other claims in which testosterone boosters promise to be as effective as steroids without any of the side effects. It can become very difficult to sort out fact from fiction and to get the right supplements that have actually been scientifically proven to be effective. So today I want to help clarify what supplements are worth your hard-earned money. And just to Help U insure that I don't have any kind of bias and that I'm not paid off by some supplement company I'm not going to promote any specific brand and you won't find any affiliate links in this video meaning I'm not making any money from supplement companies for sharing this information. So there's no incentive for me to not tell the truth. With that said let's start with a couple supplements that aren't going to be worth your money. Mass gainers are not going to be worth your money. There's no doubt that they'll provide you with a massive amount of calories, but most of these calories are going to be coming from sugar. So you really have to ask yourself what is it that you're gaining? Muscle or body fat? You're better off making your own mass gainer by taking protein powder, adding one or two tablespoons of peanut butter, a banana, oats and whole milk and blending it together. Another waste of time supplement is pretty much every testosterone supplement on the market. Even the best testosterone supplements are usually only going to raise your testosterone levels by 20 to 40% this is simply not high enough to notice any real changes in athletic performance. While there may be some ingredients in the testosterone booster that will help improve libido you shouldn't expect any real muscle building benefits from such an increase. Next is branch chain amino acids or bcaa's. You don't need bcaa's while bulking because you'll most likely be getting all of your amino acids from the food you eat and... Research: (1) "protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM" https://www.ncbi.nlm.nih.gov/pubmed/2... (2) protein intake immediately after exercise may be more anabolic than when ingested at some later time. https://www.ncbi.nlm.nih.gov/pubmed/9... (3) Ingestion of the plant-based proteins soy and wheat results in a lower muscle protein synthetic response when compared with several animal-based proteins https://www.ncbi.nlm.nih.gov/pubmed/2... (4) Dairy proteins have a superior effect on muscle protein synthesis after exercise compared with Soy Protein https://www.ncbi.nlm.nih.gov/pmc/arti... (5) Leucine is one of the most important amino acids for muscle growth: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... (6) "Muscle strength increased" "to a significantly greater extent in the protein-supplemented (PRO) group" "a greater increase in type II muscle fiber size in the PRO group" https://www.ncbi.nlm.nih.gov/pubmed/2... (7) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. - see graph https://www.ncbi.nlm.nih.gov/pubmed/1... (8) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass https://www.usfsa.org/content/Creatin... (9) hydrochloride and mesylate being 38 and 30 times more soluble https://www.ncbi.nlm.nih.gov/pubmed/2... (10) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr https://www.ncbi.nlm.nih.gov/pubmed/1... (11) See attached graph (12) See attached graph (13) ISSN Stance on HMB: https://jissn.biomedcentral.com/track... (14) Meta analysis on hmb: https://nutritionandmetabolism.biomed...

These are the 5 best shoulder exercises that you're probably not doing. Shoulder workouts that are designed for adding mass, size, and shape need to be put together with consideration for these exercises. If you're looking for a bigger shoulder workout & the most effective way to train shoulders...especially with dumbbells for beginners then check out this video. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2EQMJpL Timestamps: #1 Leaning Lateral Raise 1:14 #2 Inclined Frontal Dumbbell Raise 3:07 #3 Wide Angle Dumbbell Row 4:30 #4 Barbell Frontal Raises 6:17 #5 Arnold Press 7:22 Shoulders, not only will having stronger shoulders help you lift heavier weights for almost all your upper body exercises, but having muscular broader shoulders gives you more of that v taper look and enhances your overall appearance. And I'm sure most of you already know about very effective exercises like barbell military presses, Seated dumbbell presses, and lateral raises. But if you want to efficiently build muscle and avoid plateaus due to adaption it's very important to switch up your exercises. So rather than going over the common shoulder exercises that you already know about and are probably doing I'd like to go over 5 of the best shoulder exercises that you're not doing because you've either forgotten about them or maybe you never even knew they existed. So you're going to want to stay with me through this video because these exercises are extremely effective and if you haven't been doing them you can bet that by incorporating these into your shoulder workouts you'll start seeing some really nice changes to your shoulder size, shape, and strength in no time. Keep in mind the shoulder muscle has three heads the anterior, medial, and posterior or the front, middle, and back heads, and when combined these 5 exercises will help you develop all three heads. Let's start with one of the best exercises for your lateral head the leaning lateral dumbbell raise. Regular lateral raises are one of the best exercises to build the middle part of your shoulder. But this exercise presents a lot of advantages that regular lateral raises can't provide. When you're standing upright raising dumbbells to your sides you're going to lose the tension on your shoulders if you go any higher then parallel with the floor we're about 90 degrees from your body. When you lean you create an angle that keeps the tension on your shoulder for the whole exercise while allowing you to raise the dumbbell higher up increasing the range of motion for your contraction. To perform this exercise start by finding something sturdy that you can hold onto. Grab it with your hand and walk your feet in nice and close to whatever you're holding on to. Lean away from it until your elbow is almost completely locked out. and then with a dumbbell in your other hand raise to your side until your arm and the dumbbell is parallel with the floor. Whenever raising a dumbbell with your arm straight you want to make sure you keep a slight Bend in your elbow rather than having it completely locked out. Because not only will that help prevent an elbow injury but it also keeps the tension on your muscles rather than your joints. After raising to parallel with the floor lower back down to your side and repeat. Because of leverage this exercise is more challenging then regular lateral raises so you will probably have to use a lighter weight then what you normally use 4 your regular lateral raises. But you should still be shooting for 8 to 10 reps with a heavy weight that's challenging for you and almost leads to failure by the last rep. If you don't have something sturdy to comfortably hold on to you can also get similar benefits with a behind-the-back cable lateral raise because the angle that the cable polls on your arm is similar to the angle that gravity will pull on your arm when you're leaning. Next I want to show you an amazing exercise for your front head the inclined frontal dumbbell raise and with this one I want to show you two very effective variations. For the first one you'll want to set an incline on a bench at an angle higher than a regular incline bench press and lower than sitting straight up. You want to be leaning back a little higher than a 45 degree angle. Hold both dumbbells at your si... 🔥 FREE 6 Week Shred: https://GravityTransformation.com

These are the 5 best exercises for a nice looking butt for men and women. Learn how to get a bigger rounder butt fast with this excellent glute workout. Not only will you discover exercises for a bigger buttocks, but these exercises will help you develop your thighs as well. Enjoy! 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2wf2ctN TIMESTAMPS: # 1- Barbell Squat 0:40 # 2- Step-ups 2:57 # 3 - Romanian Deadlifts 4:06 # 4 - Bulgarian Split Squats 5:59 # 5 - Elevated Shoulder Glute Bridge 7:38 The glutes. They're one of the most important muscle groups found in your body without them you wouldn't be able to walk run or jump and you would also have a serious case of flat pancake butt. Nobody wants see a flat butt not guys and not girls so in today's video I'm going to do all the peach loving people of the world a big favor and give you guys the 5 best exercises for a nice looking butt. And if you've been doing your squats and you've been trying your absolute best but your glutes just don't seem to grow give this video chance because I'm going to dive into specific methods you can use to Target your glutes to build a nicer butt so you can fill up those jeans in no time. Let's start with the very first one that everyone knows about and that's barbell squats. But we're not just doing regular barbell squats the best types of squats to work your glutes are deep barbell squats. Getting down nice and low during squats is the secret to building nicer glutes. A lot of people are afraid of going low during squats because of the many myths that exist about how low you're allowed to go. The truth is that as long as you don't have any previous injuries to your knees and your form is correct you can go almost all the way to the ground. This is actually something that trainers call ass to the grass squats. And going nice and low for your squats is a very natural movement for your body. I always bring up this example but before we had toilets we would take a squat every single day and that squat was naturally a deep squat. This is why deep squats are a very natural movement that our bodies have had plenty of time throughout history to adapt to. The problem is if you're not used to squatting a deep squat feels like anything but natural. So it's important that you learn the right way to do it and if you're not used to squatting the best way to start is 2 put a seat or a platform behind you and simply stand facing a mirror and sit down and get back up sit down and get back up. Most people perform a very good squat when they're sitting down but if you tell that same person to squat without a platform behind them they'll start messing it up. After you feel comfortable enough you can get rid of the seat or platform and try to perform regular squats. You would do this by keeping your chest out towards the mirror turning your hips out too kind of exaggerated The Arc in your back leaning back on your heels so take all the pressure off of your toes as you squat keep the pressure on your heels and then just sit back while trying to keep your knees from crossing too far over your toes. Once you're comfortable doing that you can try to put a really short platform on the ground and try to squat down and tap that platform with every rep. Now after you feel like your form is on point you can add the barbell into the movement and you can start incrementally increasing the weight. Remember the key points are to squat low stick your chest out and stick your butt out and stay on your heels as you come down for your squats. Let's move on to the second exercise step-ups but once again we're not doing regular step-ups because regular step-ups don't Target your glutes anywhere near as much as the way that I'm about to show you. You see normally when people are doing step-ups they're actually working their back calf a lot more than they think. Sure they're still going to work their quad and their hamstring a little on that front leg to get up on top of the platform they're stepping up on. However that back calf is taking the pressure off of the glute on the other leg. And this happens because most people will kickoff for every rep when doing this exercise. So to turn this into an exercise that improves your butt I want you to point the toes of your back foot up towards the ceiling the whole time. By pointing your toes towards the ceiling it makes it impossible for you to kick off. So this puts all the stress and work that's required to get your body up that platform on that front leg and that bottom portion of going up without kicking off is going to Target the glutes big time. The one thing that you should keep in mind is since you're not kicking off you will proba....