Best Techniques for Building Muscle Mass




Most of us are not athletes. We are just everyday people leading everyday lives, trying to structure productive gym sessions in with our careers, family, social lives, etc. In order to maximise your time and results in the gym you should be following a split routine, so that you are able to break down each muscle group by itself, one by one, once per week, while still allowing enough time for muscle repair and recovery. Whether you are training to increase strength, size, or endurance, the split routine structure works best for all.

With that being said, today’s focus is on hypertrophy – increasing muscle mass – so your sets should be between 6 and 12 repetitions, which should be the foundation of your routine, but there are some pretty badass techniques that you can throw into the mix that will help break down even more muscle fibres. Thus adding more mass to your physique as well. These techniques are best used in moderation as to avoid adaptation, which can cause a plateau in growth. 

Drop Sets

Repping out to muscle failure (until the muscle is no longer able to exert enough force to complete another repetition) and then immediately dropping the weight slightly in order to rep out again, up to three times in quick succession.

Pre-Exhaust

Perform your first set to muscle failure in order to exhaust the muscles, so that you will have to use lighter weights than you would normally use for the remainder of your session. 

Negative Reps

Use a weight near your 1RM and only perform the negative part of the movement. A good way to make sense of this is by using the bench press as an example. Have an experienced gym buddy stand over you to assist as a spotter. Lift the bar from the rack and lower it down to your chest using a slow, controlled movement. Then allow the spotter to lift the weight for you. Repeat for 5-6 reps.

Forced Reps

Use a weight so heavy, so that you can only complete the negative/eccentric part of the movement, using a spotter to help you lift it, and repeat. 

Forced repetitions are similar to negative reps, because you are supposed to complete the negative part of the movement solo. The only difference is that you and the spotter lift the weight together, but the spotter helps just enough for you to complete the repetition. Sometimes something as mediocre as a gentle tap on the bar is all that’s needed. 

Super Slow Reps

Slow down your tempo to 5 seconds on both the concentric and eccentric parts of the movement. This will keep the muscles under tension for longer, adding a completely new dynamic to your workout.

Super Sets

Perform two or more exercises back to back without rest. This is a great way to increase the intensity of your workouts. Jumping from one exercise to the next will help increase your cardiovascular fitness and burn body fat. And there are so many angles to approach super sets.


One way is to super set is by choosing exercises that use opposing muscles, such as a chest and back . Another is by super setting assisting muscles, like legs and back, or chest and triceps. You could super set exercises for the same muscles. The possibilities are endless!


Other sources:

http://buildingaleanbody.com/2010/04/forced-reps-and-negative-reps/

https://www.bodybuilding.com/fun/teen-john9.htm

Pull Ups Vs. Chin Ups



Pound for pound, pull ups and chin ups are the best when it comes to back exercises. However pulling your own bodyweight requires a lot of strength, so what can be done in order to obtain this ability? And furthermore, which technique works best?


For those that are not yet strong enough to do pull, or chin ups, it is best to start with pull downs, using a lat pull down machine. It works just like a pull/chin up, except you are pulling the weight towards you instead of pulling your bodyweight up. Be sure to increase the resistance in increments over time as you get stronger.


Furthermore let’s talk about the differences between each movement and their benefits.


Difference in Grip


In order to do pull ups you will need to take a wide grip, outside of shoulder width, with your hands in a pronated (palms forward) position. Chin ups should be shoulder width, or closer, with hand supinated (palms up).


Difference in Movement


Pull ups require adduction of the arm, as it comes from a raised position down to your sides, whereas chin ups require flexion of the arm, bringing it down and back under the shoulder.


Different Muscles


Both exercises work lats, biceps and rear deltoids, but differ in the level of involvement for each. Because of the wider grip and pronated grip your biceps will be less involved with pull ups. Pull ups will mainly engage upper lats since your hands are outside of shoulder width. On the other hand, you can use chip ups to involve biceps and lower lats more.


Conclusion


You will find that you are able to perform chin ups before you are strong enough to do pull ups and this is due to the added involvement of the biceps and rear deltoids. Typically, pull ups will add more width to your latissimus muscles while chins will increase the density. If you are looking to build a solid back all-around then a variation of both exercises is the way to go!


Other sources:
https://www.aworkoutroutine.com/pull-ups-vs-chin-ups/

https://www.t-nation.com/training/pull-ups-vs-chin-ups

Foods that Increase Sexual Drive and Performance in Men and Women



Hormonal imbalances are almost always linked to short comings in nutrition, and the sexual ones are among the easiest to detect. If you are experiencing a low libido, or have difficulty performing, here are some foods to incorporate into your diet that might help!

WALNUTS

Walnuts improve the shape, movement and vitality of sperm in men.

STRAWBERRIES

Strawberries and raspberries have high levels of zinc, which is beneficial for both male and female genders. For women, zinc makes it easier for the body to prepare for sex, hormonally, while in men, it is needed to control healthy levels of testosterone.

AVOCADOS

Avocados are full of folic acid and vitamin B6. Folic acid fills you with energy and b6 stabilises your hormones.

WATERMELON

Watermelon can boost libido and strengthen the erections in men. It is abundant in l-citrulline, which is an amino acid that increases nitric oxide for more vascularity.

SAFFRON

Saffron is a natural aphrodisiac that will improve your sex drive as well as your sexual performance. It is rich in zinc and other essential minerals that help increase blood flow to sexual organs, boosts mood and is also a proven anti-depressant.

STEAK
Steak is full of (guess what!) zinc (!), vitamin, iron and protein. All of which are needed for men and women to keep up healthy libidos.

Bon apetit!

Sources: https://www.medicalnewstoday.com/articles/322779.php

https://www.google.co.uk/amp/s/m.timesofindia.com/life-style/health-fitness/diet/Top-12-foods-to-improve-sex-drive/amp_articleshow/21052188.cms
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