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Incline Dumbbell Bench Press
Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.
Elevated Plyometric Pushup
Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.
Pullup
Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.
Towel-Grip Inverted Row
Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.
Supported Single-Arm Dumbbell Row
Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.
Dumbbell Triceps Kickback
Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.
Dumbbell Hammer Curl and Press
Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.
Monday, March 27, 2017
Lean Muscle Building Diet Plan
This diet will be for those who want to increase lean body mass without gaining too much fat. This can even cut down some percents of your body fat!
Meal 1
7:00 – 30 grams of whey protein with water (drinking with milk will result in more fat in your diet), this will load your body with protein after the night. After some 20-30 minutes you should eat an omlette with bread and juice (try not to drink coffee because it dehydrates your body)
Meal 2
10:00 – one portion of gainer (at least 40 grams of protein), same thing with milk as in breakfast. Eat some fruit with this meal too (bananas, apples or something like that)
Meal 3
13:00 – 150 to 200 grams of lean meat (skinless chicken or tuna) with brown rice and some salad (type of salat depend how many extra fat are you ready to gain with this diet) + big fruit
Meal 4
16:00 – one portion of gainer with creatine. And any type of fast carbs (biscuits, apples …) if workout comes after this meal.
WORKOUT DAY
Meal 5
18:00 – post workout shake (including at least 40 grams of protein). 0.6..0.8 grams of dextrose per 1 kilo of bodyweight. 5 grams of creatine.
Meal 6
19:00 – now we are starting to reduce the carbs because it is evening, body wont be able to burn them before sleep – extra fat. So skinless chicken or tuna (other lean beef will do the job too) some brown rice and veggies.
Meal 7
22:00 – 30 grams of protein but now only and ONLY with water.
Meal 8
xx.xx – you can take casein protein right before you go to sleep, this way you will feed you muscles all night and wont wake up so hungry.
This is just and example (working example though) of and muscle building diet. You can eat pasta sometimes instead of rice (pasta stacks up more fat). You can vary with this diet but stick to the high protein intake.
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