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11 Rules for Hardgainers to Live By | Breaking Muscle
how to incrementally increase volume throughout a training block would probably be helpful:

Pick a rep range to perform an exercise in. For this example, let’s go with 10-12.Begin using a weight you can do 3x the lower end of the rep range (i.e.,3x10).Aim to increase this to 3x the top end of the range (i.e., 3x12).When you hit the upper end of the range for 3 sets, then add a set.Work to increase the reps on the final set so that all sets are at 12.Add weight, and start the process over at stage 1.

Train 3, then 4 days a week. Not more. Recovery guidelines:


Be in bed by 10 pm and aim and for 6.5 hours of uninterrupted sleep.Eat a minimum 16 times your bodyweight in pounds. (e.g., A 200 pound man would eat a minimum of 3200 calories, 16x200=3200, to gain muscle.)Have complete rest days, not days playing 5-a-side with your mates or doing some intervals to keep your abs in check.

How much should you gain and how quickly? Here are some general guidelines for you:

A mass gain phase should generally last 3-4 months.
Aim to gain 0.25-0.5% of body weight per week.
Any more than the above means you are likely gaining excess body fat.Any less is tough to track accurately.
When progress stalls, raise calories by 250-500 per day. Use the lower end of that range if you are a smaller or shorter individual and the higher end if you’re bigger in size.
Adjust based on scale weight rather than some arbitrary weekly adjustment.

Glycogen is the dominant fuel source for high intensity activities like weight training. Do yourself a favor by fueling training sessions and muscle growth by eating sufficient carbs.

As a rule of thumb, if you train hard with weights 4-5 days a week, then you should consume a minimum carbohydrate count of 1.5g per pound of body weight per day. See how you progress. If you are not gaining, then bump it up to 2g.
hardgainer  gain  muscle  ectomorph  howto  bodybuilding  diet 
10 days ago by dandv
Get Wiser on Twitter: "Buddha was asked: “What have you gained from meditation?” He replied: “Nothing! However, let me tell you what I have lost: Anger, anxiety, depression, insecurity, fear of old age and death.” - @Kpaxs"
Buddha was asked: “What have you gained from meditation?” He replied: “Nothing! However, let me tell you what I have lost: Anger, anxiety, depression, insecurity, fear of old age and death.” - @Kpaxs
buddha  meditation  gain  loss  lost  kpaxs  anger  anxiety  depression  insecurity  old  age  fear  death 
11 weeks ago by bekishore
"Doctor Sam Robbins" reveals 4 factors to building muscle
Or just read the video summary.
Or just read this and save yourself 9 minutes:

1. Optimize your hormones - maximize testosterone and growth peptides; minimize cortisol and adrenal hormones. How? Not specified in the video, buy his "Alphaviril" supplement or watch, summarized below:
A. Diet:
- get grass-fed bison meat, rather than free-range chicken and cow/beef;
- eat 2-3 free-range eggs, ideally raw (cholesterol is a precursor to testosterone). Don't overcook protein.
- Avoid soy.
- 40-50% of calories should come from carbs. Avoid pasta, breads, chips.
- 25 - 35% of calories should come from healthy fats: RAW coconut oil, macadamia nut oil, hemp oil, avocado, raw nuts/seeds, egg yolks
B. Exercise: lift heavy weights (6-10 reps, 3-4x/week, 45 minutes per workout); eliminate intense cardio (better take a brisk 30-minute walk 3-4x weekly, preferably outside in the sun)
C. Lifestyle: sleep enough, take a nap if you can during the day, reduce negativity (news, people)
D. Supplements - buy his, or look for those listed in that video's description:
Testofen® Fenugreek Extract (Trigonella foenum-graecum; 50% fenusides, 50% Saponins)
Avena Sativa Extract (Oat Straw 100:1)
Tongkat Ali Extract (Eurycoma Longifolia Jack 100:1)
Maca Root (6% Extract)
Bulgarian Pro-Tribulus™ Terrestris Extract (90% Sapongenins + 40% protodioscin)
Stinging Nettle (95% Extract) (Urtica Dioica)
Zinc + Copper
2. Lift weights, no matter the type, 3-4 times a week for 45-60 minutes each time. Work quickly, with 60-90 seconds between sets. Squeeze the muscle, go for a good pump. 6-15 reps for the upper body, 12-20 for the lower body. Go close to failure on the sets, maybe 1 rep short. Do 6-10 sets per muscle. See what exercises and reps work for your body.
3. Eat 250-500 calories extra (than what? not specified) and see if you get fat in a month - then reduce calories; otherwise, increase.
* Protein: the most you'll ever need is 1g of protein per pound of bodyweight. Source it from grass-fed bison, salmon, eggs. Avoid processed meats.
* 25% fat from healthy sources: coconut, olive&macadamia nut oil, avocados, raw nuts & seeds (no peanuts or cashews)
* carbs: vegetables, white (not brown) rice, sweet potatoes, yams, small amounts of fruits, legumes and whole grains
4. Sleep (how to optimize sleep - not specified). Go to bed before midnight and wake up naturally.
video  bodybuilding  gain  muscle  diet 
11 weeks ago by dandv
How to Create a Social Media Strategy in 7 Steps | Social Church
A few years ago, you could get away with winging it – flying by the seat of your pants when it came to social media and that would be passable. After all, that was better than the church down the road, right? That’s not the case anymore.
IFTTT  Pocket  gain  insights 
january 2019 by designerbrent
(1) Logic Pro X Digital Distortion Issue SOLVED - YouTube
Go to preferences (?) > Multithreading > change "Playback & Live Tracks" to just "Playback Tracks"
logic  distortion  recording  mix  volume  clipping  gain 
december 2018 by jaltcoh

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