This is an example of a push strength workout and a pull strength workout. A push workout is a workout where you target your chest, front/side delts, and triceps. A pull workout is where you target your back, biceps, traps, and rear delts. These workouts would fit in as one of your push and pull days days in a push/pull/legs program.
People often want to know whether they should be doing cardio or weights as if you must choose one over the other. For most of our goals, we are best doing a mixture of both.-When trying to build muscle, people often avoid cardio. I don't think that's a good idea. Cardio is good for you and I always believe in doing some regardless of whether you're trying to gain or lose weight. If you are trying to gain weight and you do cardio then you just need to factor those calories in when you figure out your macros to make sure you're still in an overall surplus.
Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
Calves are one of the toughest body parts to develop. Part of the reason is they are fairly dependent on your genetics (to a higher degree than most muscles in my opinion) and they also get trained incorrectly. I'd like to think I have pretty decent calves so I'll share 3 tips on what has helped me the most. Number 3 is the most crucial.
The belief that eating carbs at night directly results in fat gain is one of those fitness myths that needs to go away. Eating carbs at night does not automatically cause them to be stored as fat. If you’re in a caloric deficit, you will lose fat regardless of when you eat your carbs. If you work out at night, you probably should be eating a decent amount of your carbs at night. If you work out during the day, then you probably want to have more carbs closer to your workout. However, that’s strictly for performance benefits and if you choose to eat them at night instead, it won’t have a negative impact on body composition.
I prefer to use a low/no calorie cooking spray over any oil when cooking in order to save calories. Cooking sprays don’t actually have 0 calories. They have 0 calories for a 1/3 second spray and none of us use that little. However, even if it’s not actually 0 calories, it’s significantly less than oil and you’ll still be saving a lot of calories.
Dumbbell rows used to be my least favorite back exercise. I always felt them in my arms, shoulders, and traps but not my back. Once I fixed my form, they moved into my top 3 favorite back exercises.
