How to not get fat when bulking

How to not get fat when bulking

Diet & Nutrition, Muscle Building
If you are serious about your gains you should know that you can’t really get stronger and bigger while cutting back on calories. Most, if not all the gains that you will ever make will happen in a caloric surplus, that’s just the way our body works. You need to eat in order to grow. Muscle growth is very much related to caloric intake rather than proteins (which are still important). Yet many hesitate to go into bulking mode because they afraid they will get fat. This fear is not totally ungrounded. If overdone, bulking can result in a lot of fat gain which will cover all the muscle mass you may have, there will be no separation between the muscles and because of this you will actually look ‘smaller’…
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The ultimate chest workout plan for muscle mass

The ultimate chest workout plan for muscle mass

Exercise & Training, Muscle Building
Chest is one of my favorite muscle groups to train and I think I am not the only one. In fact, have you noticed that everybody seems to hit chest on Monday? It’s just like Monday is the international chest day. That’s why I hit it on Tuesday, because all the machines are taken on Monday, hahaha. Anyways, every guy wants to have a big chest, it looks good and gives you that superhero look and girls like it as well which is pretty cool. That’s why every gym newbie hits chest like crazy and can’t wait to make it grow. But most of the times the results you’re getting are nothing near what you expected – no size, no definition or poor development. If this is you, read on…
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How not to become skinny fat

How not to become skinny fat

Muscle Building, Weight Loss
“Do you even lift?” “You look so skinny!” If you hear this from anybody and you’ve been hitting the gym for over one year, you are not doing it right. A lot of the guys that I see at my gym, some of them have been in the gym longer than me, fit the skinny fat profile perfectly and it’s not genetics. What is skinny fat? Skinny fat is the term used to describe a person that has very little muscle mass, looks skinny with clothes on, but is all flabby underneath, even though the body fat percentage is not high. There is hardly any muscle definition or separation in a skinny fat person. I’ve been told that a picture is worth a 1,000 words so I’ll shut up and…
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Beginner’s guide to fast track muscle growth

Beginner’s guide to fast track muscle growth

Muscle Building
Even though I have been lifting for only 1.5 years, looking back at my 3 to 6 months in the gym I can think of quite a lot of things I would do differently. Things that would have helped me get bigger, leaner and stronger faster than I did until now. But, that’s just part of the learning curve. If you hit the gym hard, stay on of your nutrition and be consistent with everything, eventually you will probably reach your goal physique at some point, but wouldn’t it be better if you would get there faster? Why go through all the newbie mistakes instead of optimizing your training, and nutrition for faster and better progress? If you are just starting working out this article is for you my friend.…
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Training high volume versus training high intensity

Training high volume versus training high intensity

Exercise & Training, Muscle Building
I’ve done a lot of dieting and eating writing in the past couple of weeks and didn’t got the chance to actually sit down and write something about what I love most – training. I’ve seen the debate “high volume training versus high intensity” training pop up quite a lot and decided dedicate some time to this topic. There are some respectable people in the fitness industry, with great physiques such as Chris Jones (he is mostly on YouTube) that stand behind the high volume type of training and there some (such as Mike Matthews) that are advocates of high intensity type of training, so which one should you do? Keep on reading and let’s find out. Should you train high volume or high intensity? Figure it out for yourself…
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The complete guide to muscle growth

The complete guide to muscle growth

Muscle Building
You’ve read the title people, in today’s post we are going to talk some bro-science about muscle growth or muscle hypertrophy (the scientific term used for make more gains). We are going to talk about protein biosynthesis, most efficient ways of training for getting bigger, the two types of muscle cells and lastly but not least we’re giving out a few take away practical tips you can apply right after you’ve done reading this fine piece of information. Most of the data below is based on the results of various studies out there (citation included) and some of it is based on my personal experience or on the reading I’ve been doing and knowledge I’ve gained throughout the time. If you do a Google search on how to get bigger…
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6 beginner tips that will boost your newbie gains [2017 Update]

6 beginner tips that will boost your newbie gains [2017 Update]

Muscle Building
With average genetics a beginner can build as much as 20 pounds of pure muscles in the first year of lifting weights. But that requires a lot of knowledge (nutrition and training wise) which you probably lack if you are just starting out. Don’t worry, I was in your shoes when I started as well. If you need help with your training or dieting, subscribe to the blog, send me an email at chris@gainsthetics.com and introduce yourself and let me know what your goals are. I am happy to help. Now let’s get back to the article. In today’s post, we are talking about the most common mistakes that beginners make when they start working out. Looking back at my first year of training I messed up on a bunch of…
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