Quick Facts

Quick facts about gyming 




Water can help your reps


Just by drinking more water you can do 17% more reps when you are well hydrated, say researchers from UConn    


BODY TYPES


Almost every time I go to gym I over hear someone talking about what they should do as well as what build they have well i looked this up and found that there are in fact three body types that all have scientific names.
Body types, or somatotypes, fall under three different classifications:

Endomorph, Mesomorph and Ectomorph.

Endomorphic: physique is characterized by the ability to gain muscle fat and easily, a naturally strong, "stocky" build and the inability to lose fat rapidly due to a very slow metabolic rate. tight forwards and strongmen are typically endomorphs.

Ectomorph: your classic "hardgainer." These individuals are typically characterized by a very thin build, long, thin limbs with stringy muscles, and a small body and joints, and are typically extremely lean and struggle to gain any substantial amount of lean muscle mass due to an extremely fast metabolic rate. Examples of Ectomorphic physiques are those of long distance runners and cyclists. 

Mesomorph: the classic athletic physique, the one we all want to look like. These individuals possess the ability to gain lean muscle mass quickly, lose body fat rapidly, are naturally strong, and display round, full muscle bellies and are ideal bodybuilders

There you go thats all i know but now you can at least try put yourself some where and know were to take it from here.


What is whey protein and do we really need it?

Q: What is whey protein?

A:  
Whey protein is a high quality protein powder which we get from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the "Gold Standard" of protein as it is the most nutritious protein available.

Q: Why do I need protein?

A: 
Protein is important and needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the "building blocks" for healthy bodies. Protein has a number of different roles in the body including the following:
  • Repair body cells
  • Build and repair muscles and bones
  • Provide a source of energy












Bulking up?

Bulking which in simple terms means eating more and training heavier in order to gain muscle weight.
**EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE**

Bulking up basics:

most of the weight that you will gain will be in the form of muscle, some of it will be in the form of fat no matter how good your diet is. The reason for that is the fact that on a state of caloric surplus (when you feed your body more calories than what is burned) some of those calories are stored as body fat. However, by bulking up on good foods, by training hard and by starting from a low percentage of body fat, you will minimize the fat gain and maximize the muscle mass gain. 
Now that you know what to expect from a bulk up cycle, let’s cover how to design a bulk up diet: 

A tip :
Increase your protein intake to 1.5 grams of protein per pound bodyweight. Therefore, if you weigh 90kgs at around 300 grams of protein per day. I have noticed that if I eat more than 40 grams of protein in one sitting I feel sick have issues digesting the food. Therefore, divide 300 by 40 and that will give you the amount of meals that you need to eat per day. In this example, the 90kg bodybuilder will need to eat, around 7-8 meals per day spaced out with a minimum of 90 minutes in between meal and a maximum of 3 hours. Protein sources should come from lean low fat sources like chicken, turkey, 93% lean red meats, tuna, egg whites, shrimp, tilapia, mackarel, and salmon

**EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE**






Want bigger guns



Focus on doing the exercise right and as many reps as you can get in


Common Mistakes to Avoid: The number 1 mistake is doing endless biceps curls & triceps extensions to build bigger arms. This works at the advanced level, but for beginners it’s inefficient.
  • Curls & Extensions. Beginners need compound exercises to build overall muscle mass, not isolation exercises. First big picture, then the details.
  • Overtraining Your Arms. Arms are small muscles which you hit on all exercises. You can’t train them 5x/week. Muscles grow when they rest.
  • Neglecting Other Muscles. This will get you out of proportion. Your arms will be too big compared to the rest of your body and you’ll look funny.
  • Not Eating Enough Food. You’ll never get 18” biceps if you only weigh 120lbs at 6′. You have to gain weight to build bigger arms.


What you should be doing:
  • Eat More. Eat every 3 hours. Breakfast, lunch, dinner, post workout & 2 snacks. Eat your stomach full on each meal.
  • Drink milk all day. This is the fastest way to gain weight.  
  • Get Stronger. Increase your squats to 1.5x your body-weight for at least 1 rep. Increase your deadlift to 2x your body-weight for 1 rep.
  • Rest. Muscles grow when at rest. Give your arms a break, they’re small muscles. 
  • Track Progress. Weigh yourself, track your body fat                                                                                        Get stronger and eat more.