THIS IS HOW YOU WILL BUILD MUSCLE! | Menstrong.com

What’s up world!? hope everyone’s training is going well. We decided to record this quick video to give you guys some key principles on how to build muscles based on science. So let’s recap!
Nutrition is everything! Consuming the right amount of carbs and protein is key and of course, menstrong.com has you covered so check us out at menstrong.com for details. Principle 2 is time under tension. This principle is all about how much time is used during the lifting and return phase. The tempo is key to building muscle and you always need to ensure you’re not simply blasting through reps but instead you’re staying in the work phase of the exercise to help maximize muscle growth. Principle 3 is volume training and this consists of the overall amount of sets and reps to really tear the muscles so it can grow when you rest. These principles are integrated into both the GET BIF AND GET RIPPED PROGRAMS in menstrong.com so head over there now and join BigMike and TJ! Let’s work!

The Secret Training Strategy for Muscle Growth

Muscle growth is the key to getting lean – period!

Today we are going to discuss the secret strategy to lean muscle gain.

Time Under Tension:

Time under tension (TUT) is a researched training principle that incorporates longer contractions when lifting weights that maximize muscle break down. Remember, to build muscle you must first strategically break down the muscle. Afterward, you must provide the proteins, nutrients, and recovery for the muscle to develop. With TUT you are essentially working the muscle twice as hard, and this is how it’s performed:

Research shows that slowing down the eccentric (lengthening) phase of each repetition creates more stress on the muscle, which equates to more muscle breakdown when compared to a quicker conventional repetition. It’s all about making the muscles work harder. With TUT you are prolonging the lengthening (eccentric) phase of contraction. Which means you are prolonging muscle breakdown.

In every repetition, you have a concentric (shortening) and an eccentric phase. For example, on a squat, on the lowering phase you are stretching your glutes (eccentric), and on the return to standing phase you are shortening (concentric) the glutes. Shoulder press example: When pushing the weight up, you are shortening the muscle (which should take 1 second), and on the lowering phase you are stretching your shoulder muscles (eccentric), which should take 4 seconds.

The 4-second count eccentrics should be used in combination with a 1-second pause at the bottom and a 1-second concentric contraction. Therefore, a 4 second eccentric with a 1-second pause at the bottom/top end of each repetition followed by a 1-second concentric contraction x 10 reps mean each working set should be roughly 1 minute in length.

When compared with a conventional set, TUT sets are approximately twice as long which means twice the muscle break down. Try incorporating TUT sets into your next workout for a real shock!

This training strategy is implemented in both the GET RIPPED AND GET BIG Programs in Menstrong.com Check our programs to get gainzzz!

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3 Workout Goals all guys should have

Guys who workout usually have workout goals that are aesthetically based. Today we discuss 3 REAL workout goals all guys should be thinking of!

The gender differences in physical activity participation are enormous. Though the participation is higher in males, a whopping 87% of the male population still does not pursue physical activity daily. This poses a great risk of obesity and the related ailments.

These three fitness goals should be on your list whether you are a newbie or oldie to the world of physical fitness.

Improving Cardio

Cardio aims to improve health by strengthening the cardiac muscles. Regular cardio improves heart and pulmonary health, increases stamina and HDL levels and decreases LDL levels. Consider joining Menstrong.com to gain access to well planned out workout training system!

  • Jumping Rope at a moderate pace burns 10-15 calories every minute. With low financial investment and higher control, it improves agility and bone density.
  • Planks burn stomach fat and strengthen your shoulders and back.

Here is a workout video that you can follow:

 

 

Strengthening Back Muscle

31% of men are prone to lower back pain which hinders their ability to conduct day-to-day activities. Prolonged back pain from stress and physical strain can lead to inflammatory conditions such as arthritis, osteoarthritis, and spondylitis. People frequently undermine the lower back while they continue to work on their upper back. This 25-minute video will help you strengthen your lower back and give you a list of do’s and don’ts for taking the first step.

 

 

Controlling Hypertension

The prevalence of hypertension in men in 2010 is 31.65 per 100,000 worldwide. The results were published as per a literature review of epidemiology studies conducted between 1990-2010. WHO recommends a moderate aerobic activity of 150 minutes per week or 75 high-intensity work out for adults. Following are some exercises available at the disposal:

  • Jogging or brisk walking, a moderate activity that sets the tone for increasing endurance will definitely help you in embracing a full-fledged exercise schedule
  • Swimming combats overheating and is easy on the joints. It improves circulation which, in turn, curbs high blood pressure.
  • Active sports such as tennis, badminton or basketball strengthens the heart over time. However, existing hypertension patients must seek medical attention and regular monitoring while pursuing active sports.

 

Fitness comprises of both mental and physical aspects. You will witness the change for yourself in you as you progress on your journey. Start your journey today at Menstrong.com

 

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EXCITING NEWS!! WORKOUT WITH US 💪🏽


We’re excited to launch our new and anticipated program: MENSTRONG! Introducing 2 programs: GET BIG and GET RIPPED! BigMike is the lead trainer for the GET BIG PROGRAM and TJ is the lead trainer for the GET RIPPED PROGRAM. To celebrate the launch we’re having an introductory but limited 50% sale on both programs. So head over to Menstrong.com and use the following codes:
GETRIPPED50 or GETBIG50 for a whopping 50% off. Be the man, be menstrong 💪🏽

IMPORTANT READ!

5 things to do after a workout!

Determination doesn’t come easy especially with the pain that hardcore workout sessions entail. But just in case you were wondering how to handle the searing pain, here are 5 pro post-workout tips:

Let your body cool down
Cooling down doesn’t mean rushing to your car and getting home after a grueling gym session. Do some light cardio to cool yourself and it will kickstart the recovery process for you. No need to do it for too long, only five minutes of light cardio is enough to cool your body.

A lot of metabolic waste products cause the searing pain that we all often feel after working out really hard. Make sure that you personalize the cardio and other cooling down activity to your exercise sets’ intensity. For example, after an upper body workout, use a lightweight machine to cool down your upper body.

Stretch
Post Workout is fantastic for men who grow all bulky but lose flexibility with the expanding physique. Stretching can really help you manage your range of motion.Moreover, it will relax your nervous system; help you feel rejuvenated while helping your muscles move around better. But remember to be gentle to your body as a hard stretch may strain a sensitive part of your body.
Try more diaphragmatic breathing while stretching for best recovery results.

Drink more water
The most natural way of our bodies of cooling down is sweating. So, when the body starts losing all the hydration, the responsibility of rehydrating really lies with you. Make sure that you drink sufficient water and getting enough fluids in your body post the session. You may even end up losing your bodyweight in sweat and cardio will give you the most perspiration.
Help your body regulate your temperature with ample hydration and also keep your joints flexible with sufficient lubrication. Moreover, rehydrating can help you handle constipation.

Get your daily dose of protein
Most trainers will recommend you to take sufficient protein before the workout. But consuming a watched dosage of protein supplement post the workout can really help you repair your damaged muscles.
Consistent feeding, protein intake, and amino acids will help you heal well even after the hardest workouts. However, do confirm with your trainer regarding the protein supplement based on your body size, workout goals, workout phase, etc.

Get Enough Sleep
If you workout late in evening, then make sure that you manage your diet routine well. Don’t go home crashing on your sofa as soon as you enter the home. Build a persistence routine for your body but make sure that you get enough sleep to recover. Working out at any age without the necessary protocols can strain your body.

Join menstrong.com for a full complete workout plan filled with workout tricks, diet plans, and guarantee results!

NEW MUST READ!

5 Daily Habits to Remain Highly Motivated

There’s nothing like being born naturally motivated. People are just people, all flesh, and bones but it’s the life they live that sets an example. It’s the habits that make you a success and a happy person. The richness of life doesn’t lie in vanity or workaholism but some simple, healthy habits.

If you often find yourself pining for motivation, follow these simple 5 habits:   

1. Do something as you get out of bed 

As you start getting things done, you will feel motivated without even trying. A lot of people don’t realize this but meeting deadlines will help you stay motivated. Getting things done indirectly helps you stay motivated as it gives you a sense of fulfillment. So, start your journey of getting things done as soon as you get out of bed. Try some yoga to keep yourself fit or just make your bed to avoid a messy bedroom. Don’t procrastinate your dog’s play hour. Wake up early every morning and take your dog out for a long walk. It won’t just give your pooch the exercise he/she needs but also refresh your mind.

2. Value even the smallest tasks you do 

People won’t tell you that driving a cab for a living or being a full-time nanny is a noble job. But perhaps, the outlook is old-fashioned.  Always connect the tasks you do every day and your job to something more valuable.

What do you think will happen if nannies stop doing their job because it isn’t noble enough? Well, a lot of working couples will have trouble raising their young children and balancing work. If drivers stop driving cabs, people will struggle with public transport a lot. So, it doesn’t matter how conventionally noble your job or anything you do is. You’ve got to be able to value it to understand the value of every little thing you do. Appreciate yourself for making a small difference every day.

3. Following and completing a to-do list

Whether you make one on Google Keep, Evernote or the good old notepad/stick-it notes, to-do lists are a great help. Journalizing the tasks you want to accomplish and crossing them off the list will surely help you stay motivated.

It’s a great way of feeling energized and pumped to accomplish other tasks with same vigor.

4. Be kind to self 

People are generally polite and emphatic to others but being kind to one’s own self is just as important. A guilt trip and self-critique are the biggest paralyzing factors. However, if you keep them in check, they might just motivate you. But you’ve got to be nicer to yourself. You don’t have to outshine everyone all the time. People make mistakes but don’t be too hard on yourself.

5. Don’t run away from responsibilities

When you start taking responsibility, you save yourself enormous time and energy that’s generally wasted in shifting blame. Soon as you grow accountable, you start taking relevant decisions and cut fluff and clutter from your life. People become more motivated when they know that they are accountable for the outcome. So, be responsible and do everything keeping in mind that the output depends on your own efforts.

Final words

You don’t have to wake up at 4 AM every morning and follow a crazy workout routine. Nor do you have to wear ostentatious suits to look professional. Little things like accomplishing small tasks soon as you wake up, accepting responsibility help you keep your spirits high.

You should be kind to self, learn from mistakes, move beyond paralyzing criticism to perform better. And, try following an organized method of accomplishing tasks to stay motivated. These habits will surely work their magic.

Find absolute power in Commitment and reach your goals

You need commitment! #simple

Mention commitment in a sentence, and you’ll have most guys and girls thinking of relationships and marriages.

But that’s not what we are going to do today. We are going to discuss how commitment can change your life.

I chose ‘commitment,’ and it turned my life around. I committed to a noble cause, the cause of removing all disempowering and toxic habits from my life.

It hasn’t been that long, but I noticed how much cutting myself from these habits has empowered me.

In the beginning, these commitments seemed hard. So naturally, I looked for support and joined some online groups. I found that we were all in this together and I had come a long way to give up now.

Don’t break

I have often read people saying that if you fail once, don’t stop, keep trying.

But think of this way: What if I follow a no-carb diet but slip and eat a cheeseburger on the 11th day? A guilty me would go back to the no-carb diet post the slip but what if I slip again?

You can’t take a break from your commitments on weekends or every 10 days. There are no vacations from commitments.

Slipping, following the routine, slipping again, back to the routine; no that doesn’t work. What do you think this vicious and perpetual cycle of slipping and routine will do?

Keep you from reaching your goals.

You or I don’t have to be so hard on ourselves because we slipped. But we can’t move over and over again.

Nor should we accept these little failures and motivate ourselves to move past them. No, don’t hold on to them but commit to never fail like that.

The key is to accept commitment wholeheartedly and never cave into the temptations.

Say no to almost  

No one likes scoring the second position. So, why accept the almost everything.

Would you eat an almost cooked steak? Then why accept almost successful?

Commitment is scary. But the lack of commitment is what’s keeping you and me from getting where we want to be.

You must be strong, and you will find absolute power in commitment.

 

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Intermittent Fasting: A Great Way to Lose Weight

Did you know that nearly 40% of the US population is categorized as overweight?

Did you know that an average US millennial spends $1,429 on health?

All this might not come as a surprise. However, we wanted to discuss a rising popular method thats been helping many shed weight and increase their day to day energy levels with Intermittent Fasting.

The early onset of the 21st century witnessed a new trend to lose weight. The practice of Intermittent Fasting, with different models like Time-restricted feeding and alternate day fasting blended well with the diet plans for those who gave this method a try.

With Intermittent Fasting, the calorie intake redefines itself. In most of the diets, fat is the product of glucose breaking down into smaller fragments. But, under the influence of Intermittent Fasting, the food intake shifts gradually from a “Glucose” power source to a “Ketones” power source. Therefore, the diet shifts to a healthy fat intake.

How Intermittent Fasting Helps Establish This Model?

Normalizing Insulin

In the body, the Insulin does the task of a storage house. It stores energy and releases it as and when required for body build-up. In the Intermittent Fasting schedule, whether you are going for Alternate day fasting or time-restricted feeding, the burning of the fat for energy will regulate and process the fat burning in the body. In this way, there will be considerable loss of weight with alternate day fasting acting as a way out to manage and regulate the insulin.

Boost to Norepinephrine

Norepinephrine leads to alertness, arousal, and attention. As per the recommendations of the dieticians and doctors, it shouldn’t always be activated. During the tenure of the fasting, the Norepinephrine is induced, thereby, increasing the alertness, metabolism and fat burning. As a result, quick loss of weight follows. But at the time of Intermittent Fasting, enough exposure to physical work will be reflected in the health and well-being of the practitioner.

But, it is highly advisable to all those who are willing to practice Intermittent fasting to discuss with the dietician or doctor well beforehand and accordingly take the call.

NEW

Is CrossFit Your Cup Of Tea?

If you are going through hell, keep going!! Stopping in mid-way won’t serve the purpose!

This statement is more or less apt for CrossFit enthusiasts. In CrossFit, rigorous exposure to intense exercises makes this particular exercise challenging. CrossFit isn’t just about any layman; instead, it is for those who are passionate, energetic and excited to hit the gym. For such folks, hitting the gym ain’t about just losing the fat, shaping the body and a good physique, it is more about being passionate about the workout session that you can subject your body too.

Specific Dynamics of CrossFit

Being driven by Mob’s emotion and adrenaline rush and the necessity to amend things, no matter what cost they come at. These are two aspects juxtaposed for CrossFit training. It isn’t for everyone, if you have heard this statement, consider it Biblical, as it is that way around.

For most, CrossFit might be hard because it is tough, but it isn’t that way. CrossFit is not at all harsh; it is beyond explainable terms in words. It is more or less an emotion and fortitude of mind to do the stuff.

Why Do Not Many People Prefer to Get Enrolled in CrossFit?

Well, the reason is simple, and more or less, bank on target, you don’t have the balls to endure the rigorous wear and tear. In the CrossFit exercise, the individuals go through tough training sessions. Performing repetitive activities without rest wear and tears the muscle In most cases, muscle tears become grotesque. At the same time, with the Cross Fitters, the possibility of developing rhabdomyolysis is more.

It is a situation, in which the muscle fibers break down with a release in the bloodstream, and from there, they go to the kidney. At times, it becomes difficult for the organ like kidneys to filter bouts of fibers and hence kidney ailment gradually occurs.

How Does the Fraternity of Cross Fit Survive?

The fraternity of CrossFit built on resistance, willpower, and determination, shapes the health fraternity. In the training program, trainees get challenging exposure to a new way of building and developing muscles. The Cross Fitters are a different niche altogether. The only fuel that keeps them motivated is loud cheers of the comrades, the passion for standing unique and never-ending willpower.

A Word of Caution: Not for Those With A Weak Will Power: CrossFit Defying The Standard

Cross Fitters are Unique, and They are Different, and They are Resilient.

PRE-WORKOUT VIDEO: SEAN LEON – TURF

PRE-WORKOUT VIDEO: SEAN LEON – TURF


PRE-WORKOUT VIDEO: SEAN LEON – TURF
We back at it with another banger PRE-Workout video! This time we feature local Toronto talent, Sean Leon. Watch this video while taking your pre-workout. Let’s go!
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