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Baby Games Calendar | Development Games by Week |
"Find activities, milestones, and over 300 games based on baby’s date of birth"
reference  baby  child  development  growing_up  skill  game  how_to  muscle  exercise  cognition  guide  tip  infant 
18 days ago by cluebucket
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 
4 weeks ago by dandv
"The Best Science-Based Bicep Workout | ARMS (Part 1/2)" on YouTube
Concentration curls have the best bicep activation because the elbow is pressed against the leg and can't move, isolating the bicep.

Do 3 sets of 6-8 reps in the order presented.
bodybuilding  bicep  muscle  workout  video  exercise 
10 weeks ago by dandv

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