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Unleash Your Upper Body Power: A Complete Guide to Building Strength and Definition

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Unleash Your Upper Body Power: A Complete Guide to Building Strength and Definition

hey guys welcome back today we’re doinga 15 minute upper body dumbbell workoutso for today’s workout you will needsome weights you can use whatever youhave access to whether you’re at home orin the gym today i’m using two sets ofdumbbells i’m going to be using a set oftens and a set of 15’s but please usedumbbells that suit your strength levelsthe way that this workout is structuredis we have five different exercises andwe are going to be doing each exercisefor one minute taking a 30 second restin between and we’re going to do tworounds and that will bring us to 15minutes so just make sure that you cansee your screen so you can follow alongwith me and without further ado let’sget to itall right guys the first exercise we’regoing to start off with is an arnoldpress so your palms are going to faceforward like soyou’re going to press up one arm at atimeso just a regular shoulder presssqueezing focusing on good form[Music]and we’re here for a minute[Music]be careful not to lock the elbow totallyat the top you want to keep a slightbendin the elbow[Music]all right we take a 30 second rest butour next exercise that we’re going to gointo is a two-way bicep curl so you’regoing to take a regular bicep curlstraight up keeping those elbows tuckedthen we’re going to go into a wide curlso almost like a hammer curl just alittle bit more out to the sideback down to centerand back to a regular bicep curlall right here we goone minute[Music]slow controlmake sure you keep those elbowstucked[Music]myall right 30 second rest next up we’regoing to just another basic movementdoing just some underhandback rows so palms facing forward wecome oversqueeze bringing those dumbbells up andsqueezing the backand back down[Music]here we go

]sometimes think of your hands as hooksand you’re really just squeezing thoseback muscles to bring your dumbbells upyou’re not pulling with your hands toavoid usingor biceps all right 30 second rest next step we’regoing to come downinto a glute bridge positionyou’re going to press your hips upand we’re going to take a chest pressfrom this position so coming upbringing the dumbbells down right besideyouand back uplike so[Music]press up and squeeze[Music][Music]try not to rest at the bottom too long[Music]all rightlast exercise that we’re going to dois a tricep extensionso bring the dumbbell updropping below keeping those elbowslockedand pressing and squeezing up squeezingso you really feel that in your triceps[Music]here we go[Music]uhwhen i get you back oh yeahwhen i get you back oh yeahwhen i get you back oh yeahi promiseall right guys that was our first roundso now we’re gonna repeat that all againstarting off with our shoulder pressesif you need to move down in weightyou are more than welcome to do that weare doing thisfor one minute intervals so it is moreof a burnout rather than doing just afew reps with heavier weightso just do what you canand embrace the burn here we go roundtwo[Music]i want you to focus onpracticing really solid form justkeeping everything nice and strong don’tjust push through the movementsfocus on where your arms need to bewhere you should be feeling it[Music]i hope you feel that wayall right30 second rest going into our two-waybicep curl so regular curlinto a wide curl[Music]here we gocontrol on the way down with thesemovementseverything nice and strong[Music]so[Music]few more seconds[Music]all right[Music]quick rest going to our underhand rows[Music][Music]here we[Music]get go on the way down and squeeze andhold at the top[Music]30 more secondsumall right coming downinto our glute bridge positionbeing in this glute bridge position actsas almost like you’re on decline benchso that way you can focus more of thetension on your chestwhile you’re doing the chest pressmovement and again make sure that yourhands are a little bit forward in frontof you rather than directly side so youwant themjust below like just in the middle ofyour ribs[Music]press those shoulder blades togetherreally use that chest to bring thedumbbells upsqueeze at the top don’t spend too longat the bottom or at the top[Music]betteri try to connect[Music][Music]all rightlast exercise is our tricep extensions[Music]i don’t wanna lead you astray[Music]you say[Music][Music]love youryeah[Music][Music]all right guys and that is it good job ihope you enjoyed this 15 minute upperbody dumbbell workout you’re more thanwelcome to repeat one or two more roundsif you like to increase the intensity alittle bit you can take a little bitextra longer breaks in between eachround um but if you guys enjoyed thisvideo make sure to give this video athumbs up let me know if you’d like tosee more of these style of videos in thecomments down below and if you’re newhere make sure you hit that subscribebutton and you turn on your postnotifications so you don’t miss anotherworkout from me and i’ll see you guysvery soon bye[Music][Music]you

Rise and Deadlift: A Journey to Strength and Success.

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Rise and Deadlift: A Journey to Strength and Success.

breakdown of Greg Nuckols’ once per week deadlift protocols for beginner, intermediate and advanced lifters. Here we take a look at his approach to periodization for the deadlift, including exercise split, accessory work and progression of percentages.

Eating for Muscle-Building: How to Fuel Your Body for Success

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Eating for Muscle-Building: How to Fuel Your Body for Success

Building muscle requires more than just lifting weights and working out regularly. Your diet plays a critical role in supporting muscle growth and recovery. In order to fuel your body for success, it is important to eat the right foods at the right time. Here are some tips on how to eat for muscle-building:

  1. Eat Enough Calories: In order to build muscle, you need to be in a calorie surplus, meaning you need to consume more calories than you burn. Aim for a calorie surplus of 250-500 calories per day to support muscle growth.
  2. Focus on Protein: Protein is essential for muscle growth and repair. Aim for 1 gram of protein per pound of body weight per day to support muscle-building goals. Good sources of protein include lean meats, fish, poultry, eggs, and plant-based options like beans, lentils, and tofu.
  3. Carbohydrates are Important: Carbohydrates are essential for providing energy to fuel your workouts and support muscle growth. Focus on complex carbohydrates like whole grains, fruits, and vegetables, and avoid refined carbohydrates like white bread and sugary snacks.
  4. Don’t Forget Healthy Fats: Healthy fats are important for overall health and can help support muscle growth. Good sources of healthy fats include nuts, seeds, avocados, and fatty fish like salmon.
  5. Timing Matters: Eating the right foods at the right time can help optimize muscle growth and recovery. Aim to eat a meal containing protein and carbohydrates within 30 minutes to an hour after your workout to support muscle recovery.
  6. Hydrate: Drinking enough water is essential for overall health and can help support muscle growth and recovery. Aim for at least 8-10 glasses of water per day, and consider consuming a sports drink during your workout to help replenish electrolytes.
  7. Supplements Can Help: While a healthy diet should be the foundation of your muscle-building regimen, supplements can also help support muscle growth and recovery. Consider taking a protein supplement or branched-chain amino acid (BCAA) supplement to help support muscle-building goals.

In conclusion, eating for muscle-building requires a balanced diet that includes enough calories, protein, complex carbohydrates, and healthy fats. Timing your meals around your workouts and staying hydrated are also important factors to consider. By following these tips, you can fuel your body for success and achieve your muscle-building goals more effectively.

From the Gym to the Kitchen: The Best Post-Workout Foods for Muscle Growth

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From the Gym to the Kitchen: The Best Post-Workout Foods for Muscle Growth

When it comes to building muscle, hitting the gym is only half the battle. What you eat after your workout can be just as important as the workout itself. In order to maximize muscle growth and recovery, it is important to eat foods that are high in protein and carbohydrates after your workout. Here are some of the best post-workout foods for muscle growth:

  1. Greek Yogurt: Greek yogurt is an excellent source of protein, which is essential for muscle growth and repair. It also contains carbohydrates, which can help replenish energy stores in your muscles.
  2. Chicken: Chicken is a great source of protein and is low in fat, making it an ideal post-workout food. It also contains essential amino acids that can help repair and build muscle tissue.
  3. Eggs: Eggs are a great source of protein and contain all of the essential amino acids needed for muscle growth and repair. They also contain healthy fats that can help promote muscle growth.
  4. Sweet Potatoes: Sweet potatoes are a good source of carbohydrates, which can help replenish energy stores in your muscles. They also contain vitamins and minerals that can help support muscle recovery.
  5. Brown Rice: Brown rice is another great source of carbohydrates that can help replenish energy stores in your muscles. It is also rich in fiber, which can help regulate digestion and promote overall health.
  6. Oats: Oats are a great source of carbohydrates and contain fiber, which can help regulate blood sugar levels. They are also rich in protein, which is important for muscle growth and repair.
  7. Cottage Cheese: Cottage cheese is a great source of protein and is low in fat, making it an ideal post-workout food. It also contains casein protein, which is slow-digesting and can provide a steady stream of amino acids to your muscles.
  8. Quinoa: Quinoa is a high-protein grain that also contains carbohydrates and fiber. It is also a good source of vitamins and minerals that can help support muscle recovery.
  9. Berries: Berries are a great source of antioxidants, which can help reduce inflammation and promote muscle recovery. They are also low in calories and can help replenish energy stores in your muscles.
  10. Salmon: Salmon is a great source of protein and omega-3 fatty acids, which can help reduce inflammation and promote muscle recovery. It is also rich in vitamins and minerals that can support overall health.

In conclusion, what you eat after your workout can be just as important as the workout itself when it comes to building muscle. By incorporating these post-workout foods into your diet, you can help support muscle growth and recovery, and achieve your fitness goals more effectively.

The 30-Minute Muscle-Building Meal Prep Strategy

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The 30-Minute Muscle-Building Meal Prep Strategy

Meal prepping is a great way to stay on track with your fitness goals, but it can be time-consuming. Luckily, with the right strategy, you can meal prep for the week in just 30 minutes. Here’s a 30-minute muscle-building meal prep strategy:

  1. Choose your protein: Start by choosing your protein source for the week. This could be chicken, beef, fish, tofu, or any other protein source you prefer. Cook enough for the week and portion it out into containers.
  2. Choose your carbs: Next, choose your carbohydrate source. This could be brown rice, quinoa, sweet potatoes, or any other carbohydrate source you prefer. Cook enough for the week and portion it out into containers.
  3. Choose your veggies: Finally, choose your veggies. You can choose fresh or frozen veggies, whichever is more convenient for you. Chop them up and portion them out into containers.
  4. Assemble your meals: Now that you have your protein, carbs, and veggies ready to go, it’s time to assemble your meals. Simply add your desired amount of each to your meal prep containers and you’re done!
  5. Add flavor: To add some variety and flavor to your meals, you can add different seasonings, sauces, or toppings. For example, you can add salsa to your chicken and rice, or guacamole to your beef and sweet potatoes.

By following this 30-minute muscle-building meal prep strategy, you can save time and stay on track with your fitness goals. Just remember to mix things up and add variety to your meals to keep things interesting.

Protein-Packed Smoothies for Serious Muscle Gains

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Protein-Packed Smoothies for Serious Muscle Gains

Protein-packed smoothies are a great way to fuel your body with the nutrients it needs to build muscle. They’re also a convenient option for those who are short on time or prefer a quick and easy meal. Here are some protein-packed smoothie recipes that will help you make serious muscle gains:

  1. Banana Peanut Butter Smoothie: Blend 1 banana, 1 scoop of chocolate protein powder, 2 tablespoons of peanut butter, and 1 cup of unsweetened almond milk. This smoothie is high in protein, healthy fats, and fiber, making it a great post-workout option.
  2. Berry Blast Smoothie: Blend 1 cup of mixed berries (strawberries, blueberries, raspberries), 1 scoop of vanilla protein powder, 1 cup of spinach, 1 tablespoon of chia seeds, and 1 cup of unsweetened almond milk. This smoothie is high in antioxidants and fiber, making it a great choice for overall health and muscle recovery.
  3. Chocolate Banana Protein Smoothie: Blend 1 banana, 1 scoop of chocolate protein powder, 1 tablespoon of almond butter, and 1 cup of unsweetened almond milk. This smoothie is rich in flavor and nutrients, making it a great option for a pre or post-workout snack.
  4. Green Protein Smoothie: Blend 1 scoop of vanilla protein powder, 1 cup of spinach, 1/2 avocado, 1/2 banana, 1 tablespoon of chia seeds, and 1 cup of unsweetened almond milk. This smoothie is packed with nutrients like healthy fats, fiber, and vitamins, making it a great option for overall health and muscle recovery.
  5. Tropical Protein Smoothie: Blend 1 scoop of vanilla protein powder, 1 cup of frozen pineapple, 1/2 banana, 1 tablespoon of coconut oil, and 1 cup of unsweetened coconut milk. This smoothie is high in protein and healthy fats, making it a great option for post-workout recovery.

By incorporating protein-packed smoothies into your diet, you can fuel your body with the nutrients it needs to build muscle and recover from your workouts. Experiment with different recipes and ingredients to find the ones that work best for you and your fitness goals.

The Science of Muscle-Building: What to Eat and When to Eat It

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The Science of Muscle-Building: What to Eat and When to Eat It

Building muscle requires a combination of regular exercise and a balanced diet that provides the nutrients your body needs for growth and repair. But what exactly should you eat, and when should you eat it? Here’s a breakdown of the science of muscle-building nutrition:

Protein: Protein is essential for building and repairing muscle tissue. Aim to consume 1-1.5 grams of protein per pound of body weight each day, spread out over several meals. Good sources of protein include lean meats, fish, eggs, beans, and dairy products.

Carbohydrates: Carbohydrates provide energy for your workouts and help replenish glycogen stores after exercise. Focus on complex carbohydrates like whole grains, fruits, and vegetables, which provide sustained energy and fiber to support digestion and satiety.

Fats: While fats often get a bad reputation, they are essential for hormone production and overall health. Aim to consume healthy fats like those found in nuts, seeds, avocados, and fatty fish.

Timing: To support muscle growth, it’s important to consume protein and carbohydrates within 30 minutes to an hour after your workout. This helps to kickstart the recovery process and promote muscle repair. You can also consume a pre-workout snack that includes carbohydrates and protein to provide energy for your workout.

Meal Planning: To ensure that you’re getting the right balance of nutrients, it’s important to plan your meals in advance. This can help you avoid relying on processed or unhealthy foods when you’re short on time. Focus on incorporating lean protein, complex carbohydrates, and healthy fats into each meal.

Hydration: Adequate hydration is essential for muscle recovery and growth. Aim to drink at least 8-10 glasses of water per day, and consider consuming a sports drink during your workouts to replenish electrolytes lost through sweat.

By focusing on nutrient-dense foods, timing your meals strategically, and staying hydrated, you can support muscle growth and achieve your fitness goals. Remember that consistency is key, so make healthy eating a habit and stick to a regular exercise routine. With time and dedication, you’ll see the results you’re looking for.

5 Foods You Should Never Eat if You Want to Build Muscle

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5 Foods You Should Never Eat if You Want to Build Muscle

If you’re trying to build muscle, your diet is just as important as your workout routine. While there are many foods that can support muscle growth, there are also some that you should avoid. Here are 5 foods you should never eat if you want to build muscle:

  1. Processed Foods: Processed foods like chips, cookies, and snack bars are often high in added sugars, unhealthy fats, and preservatives. These ingredients can interfere with muscle growth and make it harder to achieve your fitness goals.
  2. Sugary Drinks: Sugary drinks like soda, energy drinks, and sweetened teas are high in calories and can contribute to weight gain. They also contain added sugars, which can interfere with muscle growth and promote inflammation in the body.
  3. Fried Foods: Fried foods like French fries, chicken wings, and fried chicken are high in unhealthy fats and calories. These foods can increase inflammation in the body and make it harder to build muscle.
  4. Alcohol: While a drink or two is fine in moderation, excessive alcohol consumption can interfere with muscle growth. Alcohol can interfere with protein synthesis, disrupt sleep, and contribute to dehydration, all of which can impede muscle recovery and growth.
  5. High-Sodium Foods: Foods that are high in sodium, like fast food, processed snacks, and canned soups, can cause water retention and bloating. This can make it harder to see the results of your muscle-building efforts and may interfere with your body’s ability to regulate fluids.

Instead of these unhealthy options, focus on nutrient-dense foods like lean protein, whole grains, fruits, and vegetables. These foods provide the nutrients your body needs to support muscle growth and recovery. With a balanced diet and regular exercise, you can achieve your muscle-building goals and feel your best.

Muscle-Building on a Budget: How to Get Fit without Breaking the Bank

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Muscle-Building on a Budget: How to Get Fit without Breaking the Bank

Building muscle doesn’t have to break the bank. While gym memberships, personal trainers, and fancy equipment may be appealing, they aren’t necessary to achieve your fitness goals. In fact, there are many ways to build muscle on a budget. Here are some tips for getting fit without breaking the bank:

  1. Focus on Bodyweight Exercises: Bodyweight exercises like push-ups, squats, and lunges are great for building muscle without any equipment. They can be done anywhere and are a cost-effective way to get in shape.
  2. Use Household Items as Weights: If you don’t have access to weights, you can use household items like water bottles or cans as makeshift dumbbells. This is a great way to add resistance to your workouts without spending money on expensive equipment.
  3. Take Advantage of Free Resources: Many fitness apps and YouTube channels offer free workouts and exercise plans. You can also find free workout plans online or join a fitness community on social media for support and motivation.
  4. Shop Sales: Look for deals on workout clothes, shoes, and equipment. Many retailers offer sales throughout the year, especially during holidays like Black Friday and Cyber Monday.
  5. Cook at Home: Eating out can be expensive, and many restaurant meals are high in calories and low in nutrients. By cooking at home, you can save money and have more control over the ingredients in your meals. Focus on protein-rich foods like chicken, eggs, and beans to support muscle growth.
  6. Opt for Affordable Supplements: While supplements can be helpful for muscle growth, they can also be expensive. Stick to affordable options like whey protein powder and creatine monohydrate, which are effective and widely available.

By implementing these strategies, you can build muscle on a budget and achieve your fitness goals without breaking the bank. Remember that consistency is key, so stick to a regular workout routine and make healthy choices a habit. With dedication and a little creativity, you can transform your body and your budget.

15 High Protein Vegetables You Have To Eat

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<strong>15 High Protein Vegetables You Have To Eat</strong>

Eating a diet rich in protein is essential for maintaining good health and building strong muscles. However, not everyone wants to consume animal-based proteins like meat, dairy, and eggs. Fortunately, there are plenty of high protein vegetables that can provide you with the essential amino acids you need to stay healthy and energized. In this article, we’ll explore 15 of the best high protein vegetables you have to eat.

  1. Edamame – This popular snack food is packed with protein, with one cup providing around 18 grams of protein. Edamame is also a good source of fiber, iron, and calcium.
  2. Spinach – Spinach is a versatile leafy green that is loaded with nutrients, including protein. One cup of cooked spinach contains around 5 grams of protein.
  3. Broccoli – Broccoli is another green vegetable that is rich in protein, with one cup providing around 4 grams of protein. Broccoli is also an excellent source of vitamins C and K.
  4. Brussels Sprouts – These little vegetables may be small, but they pack a big nutritional punch. One cup of cooked Brussels sprouts contains around 4 grams of protein, along with plenty of vitamins and minerals.
  5. Kale – Kale has become a trendy superfood in recent years, and for good reason. One cup of cooked kale provides around 3 grams of protein, along with plenty of vitamins A and C.
  6. Asparagus – Asparagus is a springtime favorite that is also high in protein. One cup of cooked asparagus contains around 3 grams of protein, along with plenty of folate and vitamins A and K.
  7. Artichokes – Artichokes are a delicious and nutritious vegetable that is also rich in protein. One medium-sized artichoke provides around 4 grams of protein, along with plenty of fiber and vitamins C and K.
  8. Peas – Peas are a great source of plant-based protein, with one cup of cooked peas providing around 9 grams of protein. Peas are also high in fiber, vitamins, and minerals.
  9. Sweet Potatoes – Sweet potatoes are a nutritious and delicious vegetable that is also a good source of protein. One medium-sized sweet potato provides around 2 grams of protein, along with plenty of vitamins A and C.
  10. Corn – Corn may be a starchy vegetable, but it is also high in protein. One cup of cooked corn contains around 5 grams of protein, along with plenty of fiber and vitamins B and C.
  11. Cauliflower – Cauliflower is a versatile vegetable that is high in protein, with one cup of cooked cauliflower containing around 3 grams of protein. Cauliflower is also a good source of fiber, vitamins C and K, and folate.
  12. Mushrooms – Mushrooms are a delicious and nutritious vegetable that is also high in protein. One cup of cooked mushrooms provides around 3 grams of protein, along with plenty of vitamins and minerals.
  13. Lentils – Lentils are a popular legume that is packed with protein, with one cup of cooked lentils providing around 18 grams of protein. Lentils are also high in fiber, vitamins, and minerals.
  14. Chickpeas – Chickpeas are another legume that is rich in protein, with one cup of cooked chickpeas containing around 15 grams of protein. Chickpeas are also high in fiber, vitamins, and minerals.
  15. Black beans – Black beans are a versatile legume that is high in protein, with one cup of cooked black beans providing around 15 grams of protein. Black beans are also a good source of fiber, vitamins, and minerals.

In conclusion, there are plenty of high protein vegetables that can provide you with the nutrients you need to maintain good

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