Exercise

>Though maybe you were looking for Gymrat?

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

>Exercise? I thought you meant extra fries

This page is a ruby. (You) VILL help by further refining it into a gem.

(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, generally 200-300 calories above your maintenance. You can calculate your calories with this TDEE calculator :https://tdeecalculator.net/
  • Recomp - You can build muscle in a calorie deficit, especially when you're above 20% body fat, and untrained. Create a calorie deficit where you would lose a bit less than 0.5% of body mass per week, and eat 1g of protein per 1cm of your height.

• 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. It's also a good idea to eat a couple pieces of bread or a serving rice about 30 minutes before workout for the best results.

• 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. Insufficient sleep is a reason why many people fail to build muscle, since most of your growth hormone is synthesised during sleep, insufficient sleep also decreases your testosterone.
• Food - Eat enough mostly whole foods that fits your macros for the best recovery.
• Stress - don't freak out over Minor inconveniences or your ability to recover will worsen.

Exercise

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

Hypertrophy

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^🗝️

Programs

There are many Programs, and different splits. As a beginner you should focuse more on compound exercises with low frequency of workouts. The Full Body split works the best. As you get experienced you can figure out your own split. Note that some muscles are really small, like biceps, chest or triceps, and just a single exercise is usually enough for them so dedicating an entire day to these small muscle is retarded.

Beginner

As a beginner you should focus on compound exercises. If you have no time and no gym, just push ups, pullups and squats are pretty good enough to make a good physique, but if you can access gym equipment you can build an even better physique. This following full body workout is pretty good for beginners, try to do it twice a week so you can recover properly.

• Horizontal push - Barbell/dumbbell bench press. It's mostly a chest exercise. Dumbbells are better for the chest specifically, while barbell is more compound and involves triceps pretty heavily. Incline version of both gets your upper pectoral muscle much more than the standard versions.
• Vertical push - Barbell/Dumbbell overhead press - They will target your shoulder and most of the arm muscles. It's more of a tradition to do these since these are mostly the front delt exercises. You're better of doing some sort of rowing movement and a lateral raise since none of these movements get trapezoids working and rows will also use your rear delt.
• Vertical pull - Lat pulldowns, but if you aren't a fatass you should do pullups, since they are simply better. They will grow your lats.
• Deadlift - Any sort of deadlift movement ranging from the classic, stiff-legged, romanian and others. They grow hamstrings, glutes and lower back. It is more of a lower body exercise but many people think it's a back movement for some reason.
• Squat - Use a barbell since your bodyweight won't be enough to push your legs to failure. You can also do leg presses if you have spinal issues.

You can also try a thing called superset - where you do an exercise right after finishing the other one, without a rest, and these exercises should have completely different muscles used. For example you can superset leg extensions and hip abductions in case if you can't do squats, since these exercises are very isolational. After a couple of months you will see that some muscles are not as developed as others, and you can add a couple of isolational exercises to this list.

It's important to have a variety of exercises, since each compound lift is going go target slightly different muscles, like different grip pullups, presses. Incline DB press, regular DB press and bench press are each going to target muscles in a different way. Incline DB press will use mostly your upper chest, and slightly triceps, regular DB press will use mostly all of the chest an slightly triceps, and traditional bench press is going to have both similar tricep and chest activation.

Intermediate

You can try higher volume programs since your ability to recover improves. Popular choices amongst Intermediates are PPL (push pull legs) and Layne Norton's PHAT program which is basically a 5 day upper/lower combined with push/pull/legs. Also you can stop training to failure all the time, since from a year or two of training you should be able to fully understand what failure is. You can stop at 2-3 reps before failure and you will have just as good results, without that much fatigue.

Experienced

If you are experienced, you probably won't grow any more muscle, the best you can expect is maybe a kilo or two in a YEAR. You can either switch to powerlifting, or maintaining your physique, since the only thing that grow after this point is strength. THOUGH if you haven't properly grew some of your muscles, (like calves or shoulders for example) they will grow just as fast as if you were a beginner.