7 Fundamentals of Eating for Muscle Growth | Mass Class

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MY BULKING DIET: Meal By Meal | Shopping and Cooking- Zac Perna

On this video I take you through an example of my diet I use when gaining muscle. I'm not currently bulking so I used a meal plan I've followed in the past! ► Subscribe to My Channel Here :https://m.youtube.com/c/zacperna?sub_confirmation=1 - ➢SHOP Gymshark (Phantom Top and Fit tapered bottoms): http://bit.ly/Gymshark-ZacPerna - SOCIAL MEDIA ➢IG: @zacperna (https://www.instagram.com/zacperna/) ➢Snapchat: zacperna (https://www.snapchat.com/add/zacperna) ➢Facebook: https://www.facebook.com/zacpernafitness - ONLINE COACHING ➢Email: zacperna@gmail.com

10 Exercises All Men Should AVOID!

These are 10 exercises all men should avoid. Not only should you stop doing these exercises but you should never do them again. These are the worst gym workout mistakes if you're trying to avoid an injury. You'll learn about exercises that cause shoulder impingement, lower back pain, and knee problems. 🔥 FREE 6 Week Challenge: https://gravitytransformation.com Fat Loss Calculator: http://gravitytransformation.com/macro-calculator/ How many times have you done an exercise and then as soon as you finish you feel pain. You might feel it in your lower back or your shoulder, but you find yourself thinking did I do something wrong or does this exercise just suck. Well it really isn't always you. There are a lot of exercises out there that are plain bad for you and they only continue to exist just because they've been passed down from one misinformed gym bro to the next, and noones been smart enough to realize that these common exercises are no good. So today we're going over 10 exercises that all men should avoid, and these exercises aren't only exclusive to men. Women should avoid these exercises as well, it's just that in this video we'll be sticking to exercises that i usually find men doing wrong. The very first one that I want to start with is actually a group of exercises that guys are drawn to like moths to a flame. I'm talking about all the selectorizor ab machines at your local gym. The machines that you usually start by sitting down pulling out the pin, selecting your weight, then grabing some handles behind your head and doing crunches. These machines are not only a waste of time, but they are also dangerous for your lower back. All these selectorizor ab machines are locked into a range of motion, meaning that your joints and your disks can't travel down their natural path, you can only travel down the path that the machine has set for you. Even if you adjust the machine to your body perfectly, which by the way is very hard to do, but even if you somehow had a machine customized for your body you can still easily run into lower back issues because you're still locked in a set range of motion throughout the entire exercise. Besides a greater potential for a lower back injury you will also get significantly less results from these machines than if you stuck to regular ab exercises like crunches, hanging knee tucks, and declined situps. The reason is once again due to the fact that your locked into a range of motion. The core's main responsibility is stabilization. And it's important to improve your functional core strength because your core isn't only responsible for stabilizing your trunk but it stabilizes your whole body. It is the bridge that connects your lower body to your upper body. When you're locked in a range of motion you take all of the stabilization normally required for ab exercises out of the movement. The really ironic part is that those abdominal stabilizer muscles that you're not working on these machines are very important to strengthen in order to prevent the lower back injury that you'll likely experience on one of these machines. Due to the fact that you're not working your stabilizers you're missing out on all of those deep tissue abdominal muscles like your transverse abdominus and your only targeting mostly your rectus abdominus which is the very outer layer six pack looking muscle. The transverse abdominus is very important to work because not only does it help prevent injury, but it also pulls your stomach in keeping everything nice and tight giving you that flat stomach look. If you want to make your ab exercises tougher use weights by simply holding a dumbbell or a plate either behind your head or accross your chest while doing regular traditional ab exercises. Once again if you don't know where to start start with exercises like stability ball crunches, declined situps, and hanging knee tucks. The next exercise you should avoid is the behind the head shoulder press. First off there is absolutely no advantage to going behind your head. None. Even though I'm sure some old school guys will be disagreeing with me in the comments below you can research this yourself and you'll find that when you go behind the head you're still targeting the same muscles that you would if you went in front of your head and there's no advantage when going behind your head that will allow you to build your shoulder muscle faster. Instead what will happen when you go behind the head is you'll be putting your shoulders in a very compromised position. To go behind your head you'll have to externally rotate your arms outward putting your rotator cuff in a very unstable and weak position. This will immediately require you to lower the weight that your using for your shoulders. This already creates a huge disadvantage when compared with just going in front of your head with a heavier weight. By lifting a heavier weight in front of your head you'll get more strength improvements and more muscle gains

5 Exercises for HUGE Shoulder Gains

Supersize Your Gains: http://sixpackshortcuts.com/rdGb Yo! What's up guys! It's Mike Chang with Six Pack Shortcuts and today I'm going to be showing you 5 exercises that you can do at home to get some big ass shoulders! All you need is pair of dumbbells. It's routines like this that will maximize your gains and get you the crazy ripped body of your dreams with long-term results. 0:15 Key thing to remember when working shoulders: - You need to work them from all 3 angles: 1) Front Delts 2) Side Delts 3) Rear Delts ** If you're not hitting all 3 parts, then you're going to have an obvious imbalance in your shoulders that will both affect your strength and be noticeable to others. 0:54 It's important that when you're doing your workouts that you know what areas you're working -- It's all about feeling your muscles during your workouts, or having "muscle connection". Workout Breakdown: 5 Exercises / 10 Reps Each - 20 Push Ups / 5 Rounds / Minimal Rest - 15 to 20 seconds 1) 10 Side Laterals: - Works the side 2) 10 Hammer Front Raises: - Works the front 3) 10 Bent Over Laterals: - Works the rear 4) 10 Front Raises (to ceiling): - Works the front and rear 5) 20 Push Ups: - Works the front, even though it's mainly for your chest 2:53 I'm going to go through 1 full round to show you the correct form for each movement and where you should be feeling it. - This way you can do this at your own pace and get the other 4 rounds done on your own. ** Tips to remember: - Start with a weight that you can do about 12 reps with while maintaining good form. - As you move through this routine, it will get tougher! 3:21 If you're able to do 3 rounds with the full 10 reps but in the 4th are struggling and can only get 8 or so in... that's ok. - DON'T decrease your weight! - Even if you're fatiguing near the end of your workout, you need to maintain a moderate weight -- This is when it counts the most so you can put good SIZE on those shoulders. Let's Do This! Proper Form Breakdown: 3:55 1) Side Laterals: - Sit on the edge of the seat with your feet and knees together. - When doing the full range of motion, your hands will go down together under your thighs. - Start slightly bent over with your dumbbells together under your thighs. - Bring both arms out to your sides, not going higher than parallel to the floor, then back down to touch them together again. - As you raise up rotate your dumbbells so that the outside of your fists point towards the ceiling. - You can slightly bend your elbows here if you need to. 5:57 2) Hammer Front Raises: - Start in the same position as above, you still need room for a full range of motion. 6:43 It's very important not to swing your arms on this one... Think "Robot". - Start with your arms by your sides. - Bring the dumbbells straight up in front of you until your arms are parallel to the floor (think almost "touchdown" signal) then back down. - Pause at the top for a brief second to ensure that you don't start swinging through this. 7:41 3) Bent Over Laterals: - This move is very similar to the Side Laterals, except with this one you are fully bent over. - So again, start in the same seated position but bend at the waist to your chest is at your knees. - When you bend over you want to let your arms hang down, shoulders forward, really loosening those traps and stretch out as far as you can to each side. ** You do this to ensure that you are working those rear delts and not letting your back do all the work. 11:45 Rest for 30 seconds if you need to at the end of the round, but remember to keep rest time to a minimum. Hope you enjoyed this demo, if you do this routine then you'll look GREAT in whatever shirt you decide to wear (or don't wear) because you'll have those nice, big, bowling-ball shoulders which gives you that powerful "V" shape that we all strive for. -- Check out how to get Maximum Muscle in Minimum Time: http://sixpackshortcuts.com/rdGb Does it work? Well if any of you don't know, I'm not one of those guys who has been gifted with superior genetics and I haven't been in shape my whole live. I thought that I was doing everything the right way but just wasn't getting the gains I expected. Then suddenly, I was able to transform my entire body when I discovered this "1 unique training tip". Now I have the powerful, muscular body of my dreams and have the knowledge to keep it that way. Check out this "tip" - You'll be so pumped at the results! http://sixpackshortcuts.com/rdGb Train hard, -Mike P.S. -- Use this link to share the video with your friends on Facebook! http://youtu.be/Ut09ow5T26Q

World's Strongest Man — Full Day of Eating (12,000+ calories)

#shawweek continues with an entire day of eating! Buckle up and prepare for a wild ride as Brian, for the first time ever, shows exactly how much he eats before a big training day! FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell ➢SHOP NOW: https://www.howmuchyabench.net FOLLOW MBSlingshot, Power Magazine, and PowerCast ➢ Instagram: https://www.instagram.com/mbslingshot ➢ Instagram: https://www.instagram.com/thepowermagazine ➢ Instagram: https://www.instagram.com/MarkBellsPowercast FOLLOW SuperTraining Gym & Athletes ➢ Instagram: https://www.instagram.com/thesupertraininggym ➢ Snapchat: supertraininggym FOLLOW Filipino Thunder ➢https://www.instagram.com/filipinothunder FOLLOW Smokey ➢ Instagram: https://www.instagram.com/lilsmokeyst FOLLOW Fat Dan ➢ Instagram: https://www.instagram.com/stormcloud415 FOLLOW TheNattyProfessor ➢ Nsima's IG: https://www.instagram.com/thenattprofessor Created and produced by HMYB Media. Head of Media: https://www.instagram.com/cinnamontographer Lead Photographer: https://www.instagram.com/iamandrewz

WATCH THIS BEFORE YOU GIVE UP - Iron GRANDFATHERS | Motivational Video 2018

This Video Can Change Your Life! Bodybuilding at an old age can be quite different. Age is just a number - best grandfathers in this video, who at 60-75 years look better than many in their 30! PLAYLIST - https://www.youtube.com/playlist?list=PLZTsT9-synURmutLD7L2iXdr9qMFvslpW Bodybuilding Motivation and Workout, Fitness Motivation, Training Motivation, Gym Bodybuilding Workout, Motivação Bodybuilding, Motivational Video. Contact : mindpmotivation@gmail.com

I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
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Bodybuilders and physique athletes sometimes get laughed at for obsessing over their diets—planning things out to the gram, measuring food on scales, and being able to break down a meal into macros by sight.

But in my experience, they're a really advanced group when it comes to nutrition. They understand a lot of things that people in general society don't.

I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.

Don't rely on the latest fad or macronutrient witch hunt for guidance on something as crucial as nutrition.

| 7 Fundamentals of Eating for Muscle Growth |
1. Perfecting Your Protein (00:37)
2. Timing Your Meals (01:32)
3. Choosing Protein Sources (03:10)
4. Selecting Smart Carbs (04:48)
5. Solving The Sodium Dilemma (07:19)
6. Knowing When to Cheat (08:39)
7. Avoiding Dietary Pitfalls (09:14)

Learn the fundamentals of eating for success in Mass Class!
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