Exercise

Why yes, exercise makes you look like a gigachad.
How could you tell?

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	This is actually... LE HELPFUL? You can read this for more info about the topic

(You) after exercising.

Building muscle mass is one way to keep yourself healthy, strong, and highly aryan. The methods on this page can help you achieve that and become a gigachad and not like Nikocado Avocado (even though he’s healthy now).

Things to know first

Nutrition

• Food - Food is the first and foremost factor in muscle building. Eating the right food for your body is crucial. You need to consume enough calories to support your exercise routine. It is best to have a calorie surplus in order to maximize the muscle building, but not greater than 500 calories above your maintenance level since it does not provide any further benefits for muscle building, and will be stored as fat. You can calculate your calories with this TDEE calculator :https://tdeecalculator.net/

• Fat - Consuming fat is not bad, but they should come mostly from healthy fats. Healthy fats can be found in oily fish, avocados, seeds, nuts, and olive oil. These fats help in producing male hormones that also aid in muscle building. "Unhealthy fats" found in animal lard, milk and refined seed oils are not bad for you, but RFK's administration recommends limiting them to no more than 10% of your total calorie consumption.

• Carbs - Contrary to popular belief, carbs are not bad for you. Carbs are fuel for muscles during workout. They support endurance and aid recovery. Most of your carbs should come from starchy food, like: Rice, potatoes, oatmeal and bread. Sugar is not a very good source of carbs, since it's 50% Glucose and 50% Fructose, and Fructose is an inferior source of energy compared to Glucose, while Starch is 100% Glucose.

• Protein - Protein is the most important macronutrient in muscle building. It is responsible for muscle growth and recovery. You should eat 1.6g of protein per kg of your lean body mass (or 0.7g for Americans). Good protein sources are: Chicken, Fish, Beef, Pork, bugs, soylent, beans, lentils and split peas.

Recovery

Recovery is just as important as exercise, without proper recovery you will not have any gains.

• Sleep - Sleep is the most important part of recovery. Sleep should last for 6-7 hours, with a maximum of 8-9 hours, because insufficient sleep is a reason why many people fail to build muscle. It is a way for the body to rest, which is part of muscle building and helps you maintain your health.
• Protein - As mentioned, protein aids in recovery. You should eat a lot of protein after exercise for the best recovery.
• Stress - /calm/ing yourself from stress will also aid in recovery.

Exercise

Now for the exercise itself. This article focuses on muscle growth therefore Resistance Training

Resistance training

Resistance training, also known as Strength training, is a type of exercise that builds strength, increases muscle mass, and makes you aryan. Many gigas do resistance training, that's why they look like this. The most important part of resistance training is Mechanical Tension and Progressive overload.

• Mechanical Tension - It's name says it's all. It's pressure applied to your muscles from the weight. Peak of the Mechanical Tension is muscular failure - a point where your muscles physically cannot perform another repetition, no matter how hard you try. You should always aim to achieve failure, when you get experienced enough you can end the set 2-3 reps before failure and it will have the same results.
• Progressive Overload - Increase in strength. It manifests by being able to do more repetitions or lift heavier weights.

Frequency of workouts, sets, and reps

You don't need to exercise 7 times a week for 8 hours straight, in fact, just 2 workouts per week, about 15 minutes each can give you great results in terms of muscle hypertrophy.

• Frequency of workouts - You should exercise at least twice a week. You can do more if you want to, but exercising more than 4 times a week won't let a beginner like (You) to recover properly.
• Amount of sets - 4-6 sets on a muscle group per week is enough for a huge muscle growth for beginners. As you become more experienced you should do somewhere between 10-20 sets on a muscle group per week
• Amount of reps - It doesn't matter that much, but if you can easily do more than 20-30 repetitions per set it's considered junk volume and you should add weights or make the exercise technique more difficult. This is especially important for Calisthenics^🗝️

Working out

There are many exercises, each targeting different muscles and muscle groups. Here is a program that will target most of your muscles

• Push ups - They will target your chest, triceps, and shoulder muscles. Variations of push ups includes Bench Press and Dumbbell Press
• Pull Ups - They will target your back, arms and shoulders. Same muscles are used in lat pulldowns.
• Squats - legs. Most Leg exercises target most leg muscles. Leg muscles are the biggest, thus the most calorie consuming so you should consider this fact.

If you want to target any specific muscles you can just search for any exercise videos on YouTube they will do just fine. It is also important to exercise in full range of motion, and avoid ego lifting.