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The reason why you’re not gaining the muscle you know you think you should is not because you’re “genetically cursed”. Instead, it’s more often than not due to a few key muscle building mistakes that you don’t even realize you’re making. Aside from the most obvious muscle gaining mistakes that you should definitely check off the list (e.g. getting enough protein, sleep, and calories), there are a few other lesser-known muscle building mistakes to avoid when it comes to how to gain muscle fast. The first of the muscle building mistakes is that you just don’t have realistic expectations as to how quickly your muscles should be growing at. Research shows that on average, subjects are able to increase their muscle size by about 1 to 6% per month. Meaning that if you currently have 15 inch arms, then a realistic increase in arm circumference from 2-3 months of training would only be about half an inch, with untrained individuals likely able to gain slightly more. In terms of weight gain, this would translate to about 2lbs of muscle per month when you first start training, and will quickly dwindle down with experience. So, if you’re currently not experiencing noticeable gains week after week, just note that this doesn’t necessarily mean you’re doing anything wrong. You may just need to re-align your expectations. As a follow up to the previous point on why you’re ‘not gaining muscle’, although progress will be slow, you need to ensure you are actually making progress. Along the way, you need to be diligently tracking key indicators that’ll help you determine if you’re truly building muscle. More specifically, track your daily morning bodyweight but most importantly track your strength and rep performance in your exercises. One additional helpful metric you may want to look at both your waist circumference and your muscle circumference measurements for your main muscle groups. To minimize error, you’ll want to have someone measure for you, be consistent with where you measure, take the average of multiple measurements, and measure every couple months or so. One of the biggest muscle building mistakes to avoid is switching up your exercises too often. When a new exercise is initially introduced, it takes your body at least a few weeks to neurologically adapt to it and learn how to actually perform the movement most efficiently. Only after this initial learning, is when strength increases are then predominantly due to increases in muscle size. Meaning that if you switch your exercises too often, all you’re doing is essentially putting your body through this learning phase without giving it a chance to truly master the exercise and progress it to stimulate more muscle growth. So, instead, choose a decent variety of exercises for each muscle group and then keep them in your weight training routine for at least 4-8 weeks. After this point, exchange the exercise for a close variation of it only if either you’re plateauing on that exercise, it’s getting stale and demotivating for you to do, or it’s starting to cause aches and pains. Otherwise, keep it in and continue progressing it. Maybe you haven’t been making any of the above muscle gaining mistakes. Even then, this last mistake can hinder your growth, and it’s neglecting the loaded stretch component of your training, which most often just comes down to failing to use a full range of motion particularly on key exercises where this matters the most. Because what’s interesting is that research supports the idea that applying tension to a stretched muscle seems to be an independent stimulator of muscle growth in addition to tension itself, and seems to provide a different type of growth in the muscle. So during your pressing movements like the dumbbell press or even push-ups, pay attention to the bottom position where your chest is fully stretched under load. Get as deep as you comfortably can and avoid simply bouncing out of this position. So, as a recap, here’s a quick summary of how to build muscle fast, as outlined in this video. To build muscle, yes, you need to work hard but you also can’t overlook other important variables like tracking your progress, executing the right exercises in the right manner, properly fueling your body, and managing your recovery. And for an all-in-one system that shows you step by step how to optimize each one of these variables to transform your body as efficiently as possible just like its done for thousands of others, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍 Subscribe to my channel here: 🤍 MUSIC: 🤍
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We’re still weeks away from the 2023 F1 season starting but already Ferrari finds itself under scrutiny from all angles. From speculation about significant gains on the engine side to the suggestion this is a crunch season to convince its star driver Charles Leclerc to stick around long term, Ferrari emerges from another winter with plenty of questions to answer. So, when new team principal Fred Vasseur faced the media for the first time this week, which we were in the audience for, there was a lot of ground to cover. 0:00 Vasseur's at Ferrari 0:43 'Joke' engine speculation' 3:08 Bigger priorities for Vasseur 5:32 Leclerc's future and team orders #F1 #Ferrari #Leclerc Subscribe: 🤍 Website: 🤍 Twitter: 🤍wearetherace Instagram: 🤍wearetherace Facebook: 🤍 Podcasts: 🤍 Thanks for watching - please like, share and comment, please also hit subscribe to show your support so we'll keep doing what we're doing. 🤍 🤍
Jimmy addresses Trump's team struggling to find people to attend his first campaign rally and the NFL conference championships kicking off this weekend. The Tonight Show Starring Jimmy Fallon. Stream now on Peacock: 🤍 Subscribe NOW to The Tonight Show Starring Jimmy Fallon: 🤍 Watch The Tonight Show Starring Jimmy Fallon Weeknights 11:35/10:35c Get more The Tonight Show Starring Jimmy Fallon: 🤍 JIMMY FALLON ON SOCIAL Follow Jimmy: 🤍 Like Jimmy: 🤍 Follow Jimmy: 🤍 THE TONIGHT SHOW ON SOCIAL Follow The Tonight Show: 🤍 Like The Tonight Show: 🤍 Follow The Tonight Show: 🤍 Tonight Show Tumblr: 🤍 The Tonight Show Starring Jimmy Fallon features hilarious highlights from the show, including comedy sketches, music parodies, celebrity interviews, ridiculous games, and, of course, Jimmy's Thank You Notes and hashtags! You'll also find behind the scenes videos and other great web exclusives. GET MORE NBC NBC YouTube: 🤍 Like NBC: 🤍 Follow NBC: 🤍 NBC Instagram: 🤍 NBC Tumblr: 🤍 Trump Struggles to Gain Support for Campaign Rally, NFL Conference Championships | The Tonight Show 🤍 #FallonTonight #JimmyFallon
The Australian share market has wrapped up the trading week higher and extended its run of weekly gains to four weeks, as investor sentiment soared on signs inflation has peaked. Subscribe: 🤍 Read more here: 🤍 ABC News provides around the clock coverage of news events as they break in Australia and abroad, including the latest coronavirus pandemic updates. It's news when you want it, from Australia's most trusted news organisation. For more from ABC News, click here: 🤍 Watch more ABC News content ad-free on ABC iview: 🤍 Go deeper on our ABC News In-depth channel: 🤍 Like ABC News on Facebook: 🤍 Follow ABC News on Instagram: 🤍 Follow ABC News on Twitter: 🤍 Note: In most cases, our captions are auto-generated. #ABCNews #ABCNewsAustralia
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I Tried to Gain as Much Muscle As I Could in 30 Days 30 Day Abs Program 🤍 • Instagram - 🤍 • TikTok: 🤍 OTHER VIDEOS: How To Stay Motivated (WATCH THIS) 🤍 How I Learned The Splits In 30 Days 🤍 I Trained Like Logan Paul for 30 Days 🤍
Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience. Subscribe to PictureFit here: 🤍 If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: 🤍 Get my Ultimate Guide To Body Recomposition here: 🤍 All my science-based training programs: 🤍 - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: 🤍 - 0:00 Intro 1:12 Nutrition for muscle growth 2:30 Beginner Training (1-2 years) 4:36 Intermediate Training (1-5 years) 7:55 Advanced Training (4-5 + years) - Sources: Rates of muscle gain: 🤍 Muscular potential for women: 🤍 🤍 Daily protein intake: 🤍 🤍 Dropsets: 🤍 🤍 Myoreps: 🤍 Eccentric stuff: 🤍 🤍 Training Frequency: 🤍 Specialization Phases and Volume: 🤍 🤍 Music: Bankrupt Beats: 🤍 Epidemic Sound Everyday Walkabouts - Stationary Sign Filmed by Matt Dziadecki: 🤍 Written by Jeff Nippard Edited by PictureFit & Jeff Nippard - Follow me on social media: INSTAGRAM ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
The 10 Worst Muscle Building Mistakes that you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you're looking for the best bulking and muscle growth diet/workout you should first make sure you're not making these mistakes 🔥 FREE 6 Week Shred: 🤍 📲 Fat Loss Calculator: 🤍 TIMESTAMPS: Mistake 1 - Always Sticking to The Same Rep Range: 0:57 Mistake 2 - Undervaluing The Importance of Food: 2:53 Mistake 3 - Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24 Mistake 4 - Overvaluing Supplementation: 5:44 Mistake 5 - Not Trying to Develop Neuromuscular Connection: 6:52 Mistake 6 - Working Out Too Much: 7:39 Mistake 7 - Avoiding Intense Weight Training Sessions: 8:57 Mistake 8 - Not Switching Up Your Training Style (Drop, super, tri sets): 9:58 Mistake 9 - Not Realizing Barbells and Dumbbells Are THE BEST: 10:48 Mistake 10 - Not Allowing Your Gains to Stack Up: 11:27 I've spent years trying to build muscle naturally and let me start by saying it's not easy. There's so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there's so much of it that it's easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you're probably making that are preventing you from seeing the gains you deserve. Let's jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there's a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you're going to have a lot of trouble making progress especially after you're no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you'll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you're not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we've evolved our bodies try to conserve energy whenever they can to ensure that we don't starve. So from an energy conservation standpoint your body doesn't want to build muscle and you're going to have to force it into growth. 🔥 FREE 6 Week Shred: 🤍
Rep. Marjorie Taylor Greene (R-GA) slams President Biden for his use of the Strategic Petroleum Reserve. Fuel your success with Forbes. Gain unlimited access to premium journalism, including breaking news, groundbreaking in-depth reported stories, daily digests and more. Plus, members get a front-row seat at members-only events with leading thinkers and doers, access to premium video that can help you get ahead, an ad-light experience, early access to select products including NFT drops and more: 🤍 Stay Connected Forbes on Facebook: 🤍 Forbes Video on Twitter: 🤍 Forbes Video on Instagram: 🤍 More From Forbes: 🤍
Wall Street’s main indexes advanced, marking the end of a rocky week in which economic data and corporate earnings guidance hinted at softening demand but also economic resiliency ahead of next week's Federal Reserve monetary policy meeting. #Stocks #WallStreet #Markets #Business #Finance #Fed #CentralBank #Economy #News #Reuters #newsfeed Subscribe: 🤍 Reuters brings you the latest business, finance and breaking news video from around the globe. Our reputation for accuracy and impartiality is unparalleled. Get the latest news on: 🤍 Follow Reuters on Facebook: 🤍 Follow Reuters on Twitter: 🤍 Follow Reuters on Instagram: 🤍
Ukrainian President Volodymyr Zelensky makes a sensational statement as Russia gains control over Soledar. During an interview with Sky News, Volodymyr Zelensky dismissed his Russian counterpart, Vladimir Putin, as a "nobody" who is not worth talking to. Zelensky said that he really does not understand who makes decisions in Russia. When asked about ending a conflict by talking to the Russian president, Zelensky said it was "not interesting." The flippant remarks are stunning in the midst of intense fighting in which hundreds of Ukrainians are suffering losses. Watch this report for more. #putin #zelensky #russia #ukraine #soledar #russianarmy #ukrainewar #ukrainianarmy #vladimirputin #trending #news Hindustan Times Videos bring you news, views and explainers about current issues in India and across the globe. We’re always excited to report the news as quickly as possible, use new technological tools to reach you better and tell stories with a 360 degree view to give you a better understanding of the world around you.
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Jeff Cavalier says training volume is killing your gains. Is there any truth to this? Save 30-50% off all my training programs all weekend! ‣ 🤍 MASS Research Review on sale! (save 30+%) ‣ 🤍 Enter the Rise home gym giveaway: 🤍 ‣ use code JEFF to support me :) PEScience supplements: ‣ 30% off all weekend with code JEFF Watch Jeff's video "Training Volume Is Killing Your Gains": 🤍 Dr. Mike's Volume Landmarks: 🤍 Other Videos on Volume from me: 1. Fundamentals: 🤍 2. Interview With Dr. Mike: 🤍 - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Buying my channel merch: → 🤍 3. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: Scientific References: MASS Volume 3, Issue 8: 🤍 🤍 🤍 Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. Thanks to MASS, Rise and PEScience for supporting this video.
My new ESSENTIALS Training Program: 🤍 Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) just launched at the link above 😤📘 Here is a discount code you can use to save 10%: Essentials10 Here is a brief overview of The Essentials Program: 1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there. 2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible. 3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count! Here are some more details on what comes with the new program: ▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency) ▪️ Option to train 2, 3, 4 or 5x per week. ▪️ 12 week program length (3 distinct blocks to avoid monotony). ▪️ Full custom Excel spreadsheet. ▪️ Videos and coaching cues from me for every exercise. ▪️ Exercise substitutions included. Check it out here to see if it’s right for you and your goals: 🤍 - MacroFactor Diet App: 🤍 [FREE 2 week trial] My Ultimate Guide To Body Recomposition: 🤍 MASS (Monthly Research Review): 🤍 Rise Gym Apparel: 🤍 PEScience Supplements: 🤍 Instagram: 🤍 - References: Minimum Effective Dose Training Video Series by Eric Helms (MASS): 🤍 Training Volume for Strength Gains Meta-Analysis: 🤍 Training Volume for Health Meta-Analysis: 🤍 Training Volume for Hypertrophy Research: 🤍 🤍 🤍 LeanGains Article: 🤍 Training Volume for Maintaining Muscle Size: 🤍 Schoenfeld Textbook: 🤍 Superset Research: 🤍 Rest Research: 🤍 Motivation Research: 🤍 - Written by Jeff Nippard Filmed by Matt Dziadecki (🤍 Edited by Jeff Nippard Research Assistant: Max Edsey Music by Bankrupt Beats: 🤍 🤍 - In this video I cover the minimum amount of training volume needed to see measurable gains. We will discuss improvements in strength, health, and muscle mass, and cover the best strategies to get the most out of shorter training sessions. - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Sky's Defence and Security Analyst, Professor Michael Clarke assess where Russian forces are making gains across Ukraine. Data from the Institute for the Study of War, shared with Sky News, shows detail of where Russia has reinforced it's positions near Kherson ahead of a potential Ukrainian strike. For the latest developments in Ukraine: 🤍 #Ukraine #NovaKakhovka #ukraine #russia #war #map #analysis #michaelclarke SUBSCRIBE to our YouTube channel for more videos: 🤍 Follow us on Twitter: 🤍 Like us on Facebook: 🤍 Follow us on Instagram: 🤍 Follow us on TikTok: 🤍 For more content go to 🤍 and download our apps: Apple: 🤍 Android 🤍 Sky News videos are now available in Spanish here/Los video de Sky News están disponibles en español aquí 🤍 Sky News videos are also available in German here/Hier können Sie außerdem Sky News-Videos auf Deutsch finden: 🤍 To enquire about licensing Sky News content, you can find more information here: 🤍
How many days a week should you work out for optimal muscle gain? If you’ve always wondered about the best training frequency, how often to train, and how often to lift weights, then you’re not alone – most lifters have this confusion. But in this video, I cover the science behind how your lifting experience can affect how many times a week should you work out for maximum muscle growth. Before that, though, here's a question for you: does working out more frequently lead to more gains? Well, research indicates that it's actually a yes and no kind of answer. But why? Because research indicates that the rate of muscle growth, regardless of how many days you choose to work out, will be similar if you can check off 3 requirements. First, you’re training each muscle group at least 2 times a week. Second, You’re doing enough volume within your workouts, and enough volume throughout the week. Last but not least, you’re performing each of your sets with enough effort and intensity to fully stimulate your muscle fibres. So, when it comes to how often to train, does that mean the more often you train, the more gains you’d experience? Well, not necessarily. We know our workout volume requirements slowly begin to increase as we gain more experience. This means that over time, we have to do more sets per workout and throughout the week to continue growing our muscles at the optimal rate. Researcher James Krieger found that beginners shouldn’t utilize higher volumes right away. A beginner only needs to do around 2-3 sets per muscle per workout or around 6-10 sets per muscle per week for maximal growth. But as more experience is gained, those few sets no longer provide enough stimulus. And to maximize growth, an increase of either 8-10 sets per muscle per workout, or around 16-20 sets per muscle per week are now needed. As a more experienced lifter, fitting 8-10 sets per muscle per workout or 16-20 sets per muscle per week into just 3 full-body workouts becomes a challenge. Your workouts will become a lot longer, not to mention often unenjoyable. And it may even compromise growth! Because during a workout, the ability of our muscles to exert force can be negatively affected by both muscle fatigue and CNS fatigue (the more problematic factor). When there’s a lot of CNS fatigue, we can actually reach failure in a set of an exercise before we achieve full motor unit recruitment of that muscle – compromising muscle growth. Therefore, if you’re an advanced lifter, when it comes to how many times a week should you work out, trying to shove in all your volume into 3 full-body workouts per week is likely not the best option. Ultimately, as you gain more experience and your volume requirements increase, it would instead be a good idea to distribute that volume throughout the week by adding in additional training days. If you're a beginner, you will do fine with 3 full-body training days per week. But if you're more experienced, you'd want to add more training days into your routine. Consider doing an upper/lower split 4 days a week. Or push pull legs split 6 days a week, etc. This will help you spread out that increased volume most effectively. Now keep in mind, though, guys that I’ve gone through what’s optimal to maximize growth. So if you can’t commit to higher frequencies as you gain more experience, then it doesn’t mean that you’re not going to build muscle. Because you will. Also, the difference we’re talking about is minimal. At the end of the day, workout volume and consistency is what’s most important. You shouldn't fixate on the answer to how many days a week should you work out. Ultimately, that’s going to be a lot more effective than trying to go 6 days per week but being inconsistent with it. And for a step-by-step program designed to accommodate your schedule and show you exactly how to build muscle most effectively through the use of science, then take the analysis quiz below to discover what science-based program best suits you: 🤍 Written Article: 🤍 James Krieger Resources: weightology.net MUSIC: Music by Ryan Little - fall so high. - 🤍 FOLLOW ME: 🤍 🤍 Filmed by: Bruno Martin Del Campo STUDIES: TRAINING FREQUENCY AND MUSCLE GROWTH 🤍 🤍 🤍 CNS FATIGUE OVER TIME 🤍 DISTRIBUTION OF VOLUME IN ADVANCED LIFTERS 🤍
The Nasdaq still needs to clear resistance at its 200-day line. First Solar, APO, and ALSN are in focus Stock Market Today: January 26, 2023 Hosts: Ken Shreve & Alissa Coram Get more IBD by subscribing to our channel: 🤍 Visit our website: 🤍 Like us on Facebook: 🤍 Follow us on Twitter: 🤍 Follow us on Instagram: 🤍 Follow us on StockTwits: 🤍 Follow us on LinkedIn: 🤍 Follow us on TikTok: 🤍 Investor’s Business Daily has been helping people invest smarter results by providing exclusive stock lists, investing data, stock market research, education and the latest financial and business news to help investors make more money in the stock market. #StockMarketToday #InvestorsBusinessDaily #IBD
Cardiovascular exercise (or a conditioning workout) can be an excellent way to improve health, speed up fat loss, build muscle, and speed up recovery. However, when done improperly does cardio burn muscle? Yes! Cardio kills gains but only when done improperly. In this video, we will go over common mistakes to avoid when performing cardio workouts to reap the benefits while avoiding the negative effects of cardio and muscle loss. Should you do cardio before or after lifting weights? Doing cardio at the wrong time is a very common mistake people make. Most people will tend to perform cardio before weights when they are in the gym. But doing cardio first is likely to lead to less strength in the weight session that follows and thus less reps being performed. Thus, its best to prioritize weights and perform cardio after lifting weights. This will lead to better strength and muscle gains in the long run. It will not always be possible to do both cardio exercise and weights in the same gym session. For example, if your cardio session is moderate to high intensity and longer than 30 mins in duration, it may be best to perform each exercise in a separate session. Research in the field suggests that moderate intensity cycling 24 hours after a bicep workout caused a two fold greater increase in strength compared to cardio immediately after the weights. Other research is also in agreement and suggests that irrespective of duration, lifting weights and cardio sessions should be done at least 6 hours apart to maximize muscle hypertrophy. What’s the best type of cardio to lose fat without losing muscle? Well, running and other high impact cardio such as jump rope, or even interval training provide a lot of eccentric stress and thus tissue damage. This means that recovery time is required after each session, especially prior to performing leg workouts. Lower impact cardio, such as cycling can be used as an alternative method which when combined with weights leads to less of a decrease in lower body growth compared to running. Other alternatives are using the elliptical and incline walking which have a lesser eccentric component and lower impact, therefore require less recovery after. Enabling you to better burn fat without losing muscle. How much cardio should you be doing? Focusing too much on cardio can lead to better cardiovoascular endurance, but less overall increases in muscle mass. In fact, as a general guideline, it seems that cardio sessions more than 3 times a week or greater than 20 – 30 mins in duration begin to interfere with muscle gains. This does not mean that you will gain no muscle by doing cardio, but your gains will slow when doing more cardio. With this said, exceeding the recommended amount of cardio may be perfectly fine, if your goal is to reduce body fat and maintain muscle mass such as when you are doing cutting. But on the other hand, if your main goal is to pack on muscle and build strength, then you can see how too much cardio quickly becomes counterproductive. The recommendations discussed in this video are key to avoid having cardio interfere with you muscle gains. To show you exactly how to incorporate the right type and amount of cardio into your workouts to get the results you desire, I have built an easy to follow, step-by-step program. This program will allow you to optimize your cardio and weights routine such that you can build muscle and lose fat as efficiently as possible. Simply take the quiz below to discover what program is best for you: 🤍 Subscribe to my channel here: 🤍 FILMED BY: Abdo Megahid Instagram: 🤍abdohmegahed MUSIC: Music by Ryan Little - Look Both Ways - 🤍 GRAPHICS: Vector art from Vecteezy.com STUDIES: META ANALYSIS ON CARDIO 🤍 CARDIO BEFORE WEIGHTS 🤍 🤍 🤍 CYCLING 24 HOURS AFTER WEIGHTS 🤍 CARDIO AND WEIGHTS 6 HOURS APART 🤍 TOO MUCH CARDIO 🤍
Have you ever wondered if drinking alcohol is killing your gains and hurting your ability to build muscle? If so, then you’re definitely going to want to watch this video. We’re going to talk about whether or not alcohol has as a detrimental effect on muscle growth as you might think. When it comes to alcohol and body composition, we can’t just look at alcohol and building muscle, but also at alcohol and losing fat. In both cases, alcohol has a role to play. You might think that the answer is simple enough in that drinking is always going to play a negative role, no matter what. Well, you might want to change that way of thinking after watching this video. Now, if you are looking to lose fat, there are some things you need to be aware of when it comes to drinking alcohol. As it turns out, if your caloric intake is kept constant, there is likely no effect that alcohol will have on keeping fat off. Here’s the the thing, though; it’s not so easy. Sitting at 7 calories per gram, alcohol sits closer in its caloric range to fat than it does say protein or carbohydrates. Not only that, but alcohol is not very satiating. What this means is that you are likely to consume more calories from drinking than you might think. Imagine how many protein shakes you can drink in one sitting versus how many alcoholic drinks you can in a single sitting and then compare the caloric intake. Alcohol also halts the metabolism of fats and carbs as it prioritizes the processing of the alcohol. This means that those fats and carbs are more likely to be stored by the body in the form of body fat. When it comes to drinking alcohol and body fat deposition, I think I have a huge advantage because as someone that doesn’t drink, I don’t have to worry about these factors when it comes to staying as leans as I do. So if getting as lean as possible is your ultimate goal, then I would invite you to explore the option of avoiding drinking alcohol all together. But what if you don’t want to abstain from drinking alcohol like I do, what then? In that case, I have a few recommendations that can help you stay lean without having to give up drinking. First, make sure you are eating lower calorie-dense but higher fiber foods. Decrease your fat intake on days where you know you will be drinking as well as decreasing the number of calories you are getting from non-protein sources due to alcohol’s blunting of muscle protein synthesis. What about building muscle? Well, when you consider drinking alcohol and working out, you have to consider how much you are drinking. As it turns out, 1-3 drinks is not going to have much effect on building muscle, as long as you are not getting drunk (more on that later). On top of that, it’s been shown that there is a small increase in testosterone as well. Don’t get too excited though, it’s not enough to make a clinical difference, but at the same time, it illustrates that it isn’t going down (which is obviously a good thing when it comes to building more muscle). Where alcohol and building muscle becomes a problem is when the drinking comes to the point of excess (getting drunk). We can’t really quantify how many drinks this is because every person’s tolerance is different based on a multitude of factors including size and what type of alcohol is being consumed. Since we can’t put a specific number, we’ll just use the bench mark of intoxication. Heavy drinking effects muscle growth in two significant ways that you are going to want to be aware of. First, drinking in excess has been shown to drop testosterone levels acutely. Knowing how important testosterone is to building muscle, any significant lowering of the hormone is going to be a problem if you are looking to grow more muscle. Not only that, but heavy alcohol consumption also affects how protein is processed by the body. Alcohol has been shown to have a blunting effect on muscle protein synthesis which means that your body is not converting the protein you are eating into new muscle. So, is drinking alcohol killing your gains? Well, like in many other instances, it depends. You have to be mindful of how much you are drinking as well as what food choices you are making when you are drinking alcohol. If you are looking for a complete workout program and a step-by-step meal plan to build ripped athletic muscle, be sure to head to athelanx.com via the link below and use the program selector to find the program best suited to your goals. Fore more videos on how to build muscle and the best way to recover between workouts, be sure to subscribe to our youtube channel below and remember to turn on your notifications so you never miss a new video when it’s published. Build ripped athletic muscle here - 🤍 Subscribe to this channel here - 🤍
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Investors are still feeling very optimistic as the Australian share market has risen to its highest level since April 2022, while a tech rebound boosted Wall Street overnight. Subscribe: 🤍 Read more here:🤍 ABC News provides around the clock coverage of news events as they break in Australia and abroad, including the latest coronavirus pandemic updates. It's news when you want it, from Australia's most trusted news organisation. For more from ABC News, click here: 🤍 Watch more ABC News content ad-free on ABC iview: 🤍 Go deeper on our ABC News In-depth channel: 🤍 Like ABC News on Facebook: 🤍 Follow ABC News on Instagram: 🤍 Follow ABC News on Twitter: 🤍 Note: In most cases, our captions are auto-generated. #ABCNews #ABCNewsAustralia
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Ret. US Army Major Mike Lyons analyzes Ukraine’s counteroffensive in the Kharkiv region, which led to the recapture of thousands of square kilometers of territory from Russian forces. #CNN #News
Ukrainian officials say over 80 strikes have been carried out by Ukraine in the span of just 24 hours.
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[MV] GAIN(가인) _ Paradise Lost *English subtitles are now available. :D (Please click on 'CC' button or activate 'Interactive Transcript' function) :: iTunes DL : 🤍 GAIN, who always has been the center of hot issues for shocking attempts, came back after a year with the 4th solo mini album [Hawwah]. GAIN, who has broken tacit taboo for female artists one by one, tries the concept 'Hawwah' this time that nobody has challenged yet. Hawwah is the first female of mankind that God created with Adam's rib in Genesis, and the first one who committed a crime of biting the fruit of the tree of knowledge of good and evil by yielding to temptation of Satan(snake). Her first title song 'Paradise Lost' is made by the songwriter, Lee Min-Soo, and the lyric writer, Kim Ee-Na, together having magnificent scale and mystique. GAIN showed extraordinary efforts for the performance of the title song including an extreme makeover to dye her hair blue and also participated in directing the performance in person. ▶1theK FB : 🤍 ▶1theK TW : 🤍 ▶1theK G+ : 🤍 毎回破格的な試みでホットなイシューの中心に立っていたガインが、1年ぶりに4枚目のソロミニアルバム『Hawwah』を持って帰ってきた。女性アーティストが超えることのできなかった暗黙的なタブーを一つずつ消してきたガインは、今回もこれまで試したことのなかった‘エバ(イブ)’というコンセプトを持って出てきた。エバは創世記に登場する神がアダムの肋骨から創造した人類初の女性。サタン（蛇）の誘惑で神が禁じた知恵の樹の果実を口にしてしまい、人類初の罪を犯すことになる人物でもある。 タイトル曲「Paradise Lost」は、イ・ミンス作曲家-キム・イナ作詞家コンビの作品で、壮大なスケールと神秘さを持った曲だ。ガインは今回のタイトル曲の舞台パフォーマンスのために髪を青色に染めるなど破格的な変身を敢行し、パフォーマンスの演出にも直接参加するほど格別な情熱を見せた。 매번 파격적인 시도로 핫이슈 중심에 섰던 가인이 1년 만에 네 번째 솔로 미니앨범 [Hawwah]를 가지고 돌아왔다. 여성 아티스트가 넘을 수 없었던 암묵적인 금기들을 하나씩 지워온 가인은 이번에도 지금까지 시도하지 않았던 '하와'라는 콘셉트를 들고 나왔다. 하와는 창세기에 등장하는 하나님이 아담의 갈비뼈로 만든 인류 최초의 여자로, 사탄(뱀)의 유혹으로 신이 금지한 선악과를 깨물어 인류 최초의 죄를 범하게 되는 인물이다. 첫 번째 타이틀곡 'Paradise Lost'는 이민수 작곡가-김이나 작사가 콤비의 작품으로 웅장한 스케일과 신비로움을 가진 곡이다. 가인은 이번 타이틀곡 무대 퍼포먼스를 위해 파란색으로 염색하는 파격 변신을 감행했고, 퍼포먼스 디렉에 직접 참여할 만큼 남다른 열정을 보였다.
Are you building muscle mass every week? Most people can’t tell. As a result, they have no idea if what they’re doing is actually working and end up clueless when it comes to the question, “Am I gaining or losing muscle mass?”. I’ll show you 4 simple progress tracking methods that’ll determine if you are gaining muscle or fat. Pay close attention to every one of these 4 methods, because relying on just 1 of them won’t be enough to tell when it comes to how to know if you’re gaining muscle. One of the most accurate ways for progress tracking in terms of your gains overtime, is by tracking your fat free mass. For this method, you’ll need to be able to track your body fat percentage over time. The easiest way to do this is to get an electronic scale. Control for as many variables as possible. Use your scale first thing in the morning after you go to the bathroom and before you eat or drink anything. This allows you to get the most consistent reading to track changes over time. An alternative to is to estimate it based on circumference measurement formulas (e.g. US Navy Equation). If you take your body weight and multiply it by your body fat percentage, this tells you how many pounds of fat you have. Take your body weight and subtract your fat mass, and this is your fat free mass. Tracking this number over time is a great way to see if you are actually building muscle mass. Increases in fat free mass are very strongly related to increases in muscle! A very practical way for you to track progress is to just measure the circumference of your muscles. When answering the question, “Am I gaining or losing muscle mass?”, just pay attention to how your clothes fit. An even better recommendation is to track the circumference of your bicep and thigh over time. This will give you good insights into the growth occurring in both your upper and lower body. Flex your bicep and measure around the largest area of the muscle. For the best results, take 3 measurements and average them together. For the lower body, sit upright with your dominant leg propped up straight out in front of you. Flex your leg and take a measurement at the halfway point. Just like the bicep, repeat this 2 more times and take an average. You may want to also take a measurement at the largest part around your butt to keep track of those booty gains as well. During your first 12 weeks or so of training, the rapid increases you experience are mostly due to neurological changes. As you become more trained however, the role that neurological factors play in strength decreases and the role that muscle growth plays increases. After your first several months of training, you can start to use increases in strength (or a lack thereof) as a pretty good indication of whether you are gaining muscle or fat. As a point of reference, intermediate lifters who have been lifting for at least 6 months can reasonably expect to increase strength by 5-10% per month. Lastly, and perhaps the most practical method when it comes to how to know if you’re gaining muscle, is progress pictures. But there are a few things to note. First off, consistency is key. You want to make sure that you are taking them in the same conditions, at the same time of the day, every single time. Ideally, try to get a front, back, and side shot both flexed and unflexed and from the exact same angle. Take these every 2-3 weeks and assess the differences. That said, it can take several weeks or even months for differences in muscle growth to really start to become apparent. While progress pictures may be easy and convenient compared to the other methods, they can be very misleading sometimes and there are a lot of variables to control. The same is true for any of these methods. So rather than relying on any of these one methods exclusively, use a combination of these different methods. If you are not actively tracking these 4 things, or at least a couple of them, then it is very likely you won’t be able to accurately tell if what you’re doing is helping with building muscle mass. That’s exactly why within our step-by-step programs we not only provide you with science-based workouts and diet plans, but then show you how to ensure you’re making progress week after week whether your goal is to lose fat or build lean muscle. To join today, take the analysis below, and we’ll show you what program will best help you build the attractive looking physique and confidence you’ve always wanted: 🤍 BODY FAT % SCALE: 🤍 US NAVY METHOD CALCULATOR: 🤍 Subscribe to my channel here: 🤍 Music by: 🤍 brettjanzenmusic🤍gmail.com