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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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 ultimate and definitive diet and fitness dictionary

The ultimate and definitive diet and fitness dictionary

Diet & Nutrition, Exercise & Training
For both beginner and advanced fitness people, this is a collection of all kinds of terms and abbreviation you may encounter in fitness/bodybuilding/nutrition related discussions. The list is being updated regularly and will probably never be complete. Use “find” (CTRL+F) function to search for the term you want to look up.  If you have corrections or suggestions please reach me out at chris@gainsthetics.com. Your support will be appreciated.   Disclaimer: The definitions and explanations below are presented from a fitness and bodybuilding point of view, not from a scientific or medical point of view. In no particular order: Q: How many calories are in 1 gram of protein? A: There are 4 calories in 1 gram of protein. Q: How many calories are in 1 gram of carbohydrate? A: There…
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3 alternatives: lose weight without cardio

3 alternatives: lose weight without cardio

Exercise & Training, Weight Loss
For those of you who are struggling with cardio this one will come in handy. Cardio is great for keeping your overall body and circulatory system in good condition and is very effective if you want to get rid of the extra fat. That is the main reason why people do cardio – to lose weight. Cardio exercises such as incline walking, running or spinning keep your heart rate up for long periods of time which makes your body burn calories fast. When you are lifting weight your heart rate goes up while you are doing your set and then goes down while your rest then goes back again on the next set and down again. So in weight lifting you have these spikes in your heart rate while in…
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First impressions on the new training routine

First impressions on the new training routine

Exercise & Training
In my previous post I talked a little bit about when it’s a good time to change training routines, why I decided to change mine and how the new one will look like. It’s been exactly two weeks since I made the switch and right now I want to share my first impressions on the new training program I’m doing right now. As you may know already, with my previous training routine which I have been doing for about 6 months I was hitting each body part (except legs) twice a week and with the new routine I am hitting everything just once a week, but harder and with the same or more volume. Here is the new 5 day training split: Day 1: Legs Day 2: Chest & Cardio Day 3:…
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When to change training routine

When to change training routine

Exercise & Training
Don’t know if you know it or not, but right now I am on a push, pull, legs split that allows me to hit my upper body twice a week and my lower body once a week. I am also in a middle of a cut as I am writing this, which is going great by the way – you can check out more about it here. Now that we have presented the current situation let’s get down to today’s topic – how do you know when to change your training routine? For several reasons that I will present to you shortly I decided to change up my training routine for the next couple of months. I’ve been following my current routine for about 6 to 8 months, can’t even remember, which…
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6 advantages and disadvantages of training with a partner

6 advantages and disadvantages of training with a partner

Exercise & Training
When I was a teenager I trained with at least one partner regularly, for 1 or 2 years. We were a group of 3-4 youngsters that trained together all the time. Now on the other hand I have been training by myself for over 1 year and I would like to talk a little bit of the advantages and disadvantages of both. Before we start here is one important advice. If you are an absolute beginner and you never been in a gym before, I recommend training with a partner that has a little bit of experience with weight lifting. In fact I think that most beginners go to the gym ‘because’ they have a friend that works out. This is how I got into lifting – some of my high school…
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