How to Get Bigger Biceps (5 Mistakes You’re Probably Making)

Author channel Jeremy Ethier   5 мес. назад

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How to Lose Stubborn Fat FASTER (Lower Abdominal Fat): 3 Science-Backed Tips

In this video you’ll learn the 3 best evidence-backed tips to answer the question “How to Lose Stubborn Fat”, commonly known as “Lower Abdominal Fat”. This area is the most stubborn area for fat loss, and you will need to deploy special methods in order to mobilize fat from this area. The methods I will show you in the video will increase mobilization of lower belly fat and help you lose stubborn fat faster than with other methods. Keep in mind that although these tips will help, you absolutely NEED to still be at a caloric deficit at the end of the day. If not, all your hard work will be for nothing. And you also MUST be patient. Fat loss, especially lower ab fat and “love handles”, takes a long time to get rid of. But if you follow the tips in the video as well as a caloric deficit, then you’ll start to notice changes in your body that you’ve never seen before. Let me know below if you have any questions regarding the topic, I’d love to be of help. CONNECT WITH ME: Website: Facebook: Music:

The Best Science-Based Chest Workout for Mass & Symmetry

When it comes to the “best chest workout”, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and lower chest while still providing overall mass to your chest. If your chest workout is unbalanced and favours one portion of your chest over the other, overtime this will lead to imbalances and take away from the aesthetics of your chest. In this video I’ll show you guys the best workout for chest based on scientific literature and our anatomical understanding of the body. It includes the best upper chest exercises, middle chest exercises, and lower chest exercises to help evenly shape and build your chest. The upper chest will be prioritized through movements that involve shoulder flexion. The middle chest will be prioritized through any horizontal adducting movements that don’t involve shoulder flexion or extension. The lower chest will be prioritized through movements that involve shoulder extension. Although the chest exercises in this video have been carefully chosen through my analysis of many studies, it doesn’t account for every individual. So feel free to swap out some exercises for other chest exercises that you feel better chest activation with. If you enjoyed this video then please don’t forget to give the video a like, leave a comment, share it around with your friends, and subscribe to my channel! FOLLOW ME: Instagram: Facebook: Additional credits: Pietro Boselli for the anatomy: Jeff Nippard for the "science-based workout series" idea: Study Links:

5 Most Common Shoulder Training Mistakes (STOP DOING THESE!)

For more tips on how to get lean and build muscle, take my fitness quiz - There are a lot of mistakes when it comes to shoulder training but in this video I cover 5 of the most common and also show how to fix it so you can start seeing better progress from your shoulder workouts. First is to stop flaring your elbows on shoulder press. This causes way too much unnecessary pressure on your shoulder joint seeing as how your shoulder socket is slightly forward. Once you start putting your elbows at an angle forward, you’ll notice that the shoulder pain is relieved and you will start hitting your delts more effectively. Second is to stop resting at the top of a shoulder press. Often times when people are doing shoulder press, they press the weight all the way back up and lock out their elbows and cheat a half second rest without even realizing it. While you do want to nearly straighten your elbows, you want to focus on the peak contraction of your deltoid rather than locking your elbows out and then as soon as you get that peak contraction, go right back into your next rep. Third is to stop shrugging while doing lateral raises. Too often, people go too heavy on lateral raises which causes them to start creating momentum and engaging their traps at the top of the exercise. In order to fix this, first you must drop weight.. and then you really want to focus on extending your arms in an outward motion rather than raising up and then also stopping at parallel with your shoulders. Fourth is to stop resting at the bottom while doing lateral raises. Another issue I see all the time is people brining the weight down too far during delt raises.. in which case, they lose the tension on the muscle and the allow themselves to create momentum at the bottom and start sacrificing time under tension. Instead, start with your arms out at an angle, where you feel the tension on the muscle, and make THAT your starting position rather than bringing the weight all the way down to your side. Fifth is to stop rolling your shoulders back during rear delt flyes. Rear delts are commonly underdeveloped due to the amount of trap/rhomboid engagement that people get during their rear delt exercises from not doing the exercise right. What you want to do is protract your scapula AKA roll your shoulders forward (and keep them rolled forward the entire time) and focus on pressing the weight outwards rather than back and last but not least, stop just before parallel with your body because THAT is where you should feel the peak contraction. Try these out and let me know how you like it! -------------------------------------------------------------------- Check out My Supplement Stacks! For Fat Loss : For Muscle Building : -------------------------------------------------------------------- Intro Song: Always Have by Castor Troy



Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)

Despite protein powder (or “protein shakes”) being by far the most widely consumed supplement within the fitness industry, most people are lost when it comes to how to choose the best type of protein and even moreso when it comes to how to best use protein powder to build muscle. In this video, I’ll cover everything you need to know about protein. First off, let’s discuss the best type of protein. Although there’s several types of protein out there (whey protein, casein protein, plant-based protein, egg protein, hemp protein, vegan protein, pea protein, etc.) research shows that whey protein and casein protein are the two best options in terms of essential amino acid content and elevating protein synthesis. Whey is a fast-digesting protein whereas Casein is a slow-digesting protein. Research shows that Whey protein powder is superior to Casein protein powder and also has a slightly higher leucine content, so I’d stick with Whey – and more specifically, I’d stick with Whey isolate protein since it’s the purest form of Whey protein and contains the least lactose (if that’s an issue for you). However, as you’ll see, Casein does have a special application as well which you might want to consider. As for plant-based protein powders, although they spike protein synthesis to a smaller degree as animal-based protein powders do, this can be mitigated by ingesting a greater amount of plant protein powder and/or ensuring you get enough essential amino acids through your diet. Next, when it comes to when to take it, most people think you have to take your protein shake immediately post-workout. But, research shows that it depends on whether or not you’re in a fed or fasted state. If you’ve had protein prior to your workout, a post-workout protein shake isn’t necessary and you can take it at anytime. Whereas if you worked out fasted, having it immediately post-workout is ideal. And if you haven’t eaten before the gym yet, then research suggests taking your Whey protein shake before your workout is the better option when compared to after. As for how much to take, sticking to around 20-25g is enough to maximize protein synthesis – with 40g eliciting a slightly higher response. And as for how often to take it, you can take it daily (workout or not) to help you reach you goal daily protein intake. Lastly, when it comes to what to take it with, although co-ingestion of protein powder with carbs and/or fats does slow down digestion, it does not affect protein synthesis rates. Thus meaning you can take it with whatever you’d prefer. With that being said, taking your protein powder with dairy milk when bulking and taking it with almond milk or water when cutting is a good option to help you easily increase/decrease your calorie intake. Hope this helps! VIEW MY PROGRAMS HERE: SHOP MY RESISTANCE BANDS HERE: FOLLOW ME ON INSTAGRAM & FACEBOOK: MUSIC: STUDIES: Whey and casein best: Whey beats casein: Plant protein: When to take it: Casein before bed: 20-25g protein: 40 vs 20g protein: What to take it with:

When it comes to how to get bigger biceps (and how to get big arms in general), there’s many factors you need to get correct besides just choosing the right biceps exercises. In order to grow your biceps and build the size of your arms, you need to play close attention to how exactly your performing your exercises and how you’re incorporating them into your routine. Take the simple biceps curl for example – it’s a great exercise for adding mass to the biceps but is often done poorly by allowing other muscle groups like the traps, front delts, and forearms to take over. By applying the simple tweaks mentioned in this video, you’ll be able to move a lot of the tension back to the biceps and quickly see the results you’ve been waiting for. Don’t let these biceps mistakes steal your gains!



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