15 WAYS TO GAIN LEAN MASS

Gaining muscle while staying ripped can be a tall order. Keep these tips in mind.

Get more energy, lift more weight, burn more fat.


3 of 16  BE IN A SMALL CALORIC SURPLUS

You don't need to be stuffing your face at every sitting to gain size. Muscle tissue is synthesized at a slow rate, much slower than most guys think. The average man can gain .25- to five pounds of muscle per week while the average woman can gain .12- to .25 pounds per week. That is not a huge amount; therefore you don't need all those extra calories. Being in a small caloric surplus anywhere between 200-400 calories per day will get the job done. Your body will put on fat if you take in any more than that.

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15 WAYS TO GAIN LEAN MASS

Gaining muscle while staying ripped can be a tall order. Keep these tips in mind.

Get more energy, lift more weight, burn more fat.


1 of 16  MAKE GAINS AND STAY LEAN TOO

Flexible dieting has a lot of benefits, but a common misconception is that IIFYMers just eat candy and junk all day. IIFYM is not a diet, but a system that can be very useful. 80 percent of your diet will come from whole food sources that are loaded with plenty of micronutrients; these include all your typical "Bro" foods. The biggest benefit to IIFYM is that you can be flexible with your food choices. Basically, you can still eat out with friends, have birthday cake, and go to parties while still getting results. For long-term success, this method has been proving superior to traditional "dieting".

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15 WAYS TO GAIN LEAN MASS

Gaining muscle while staying ripped can be a tall order. Keep these tips in mind.

Get more energy, lift more weight, burn more fat.


1 of 16  MAKE GAINS AND STAY LEAN TOO

You want to be big but you want to stay ripped -- join the club!

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean. In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

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6 Things You Should Do After Every Workout

6 Things You Should Do After Every Workout



Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

Post-Workout Tips
Your workout doesn’t end after your last rep. To reap as many rewards as possible from each training session, you need to devote as much time to your post-workout routine as you do to everything leading up to your first set.

Whether you’re looking to improve your range of motion, alleviate soreness, or boost recovery time, Nick Clayton, MS, MBA, CSCS,*D, RSCC, the Personal Program Manager for the National Strength and Conditioning Association, suggests doing these six things after you train. 

Best Exercises for a Complete Back Workout
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REAP THE REWARDS OF TRUE FUNCTIONAL TRAINING

See why this training approach is best suited for greater overall physical performance.

11 Best Bodybuilding Supplements for Mass

One of the latest buzzwords in the fitness industry used ad nauseam by personal trainers is “functional” training. Yet, when I ask what they mean by functional, I either get blank stares or some egghead pointing to the battle ropes. If you are at a commercial gym and are not surrounded by people doing curls on a bosu ball or flailing around on the battle ropes, consider yourself lucky. If you think it’s annoying when people curl in the squat rack, try having the squat rack taken by someone doing 45 lb. curls standing on a bosu ball… it’s infuriating!

FUNCTIONAL TRAINING DEFINED

So what is functional training? In different contexts it could have different definitions. If you are an athlete participating in a sport then functional training would be training that has a high rate of transfer to your sport. More 

commonly (since most gym goers are not training for a specific sport) it means exercises that involve training the body for activities performed in daily life.

Unless you work on the docks tying up boats all day when was the last time you had a day where that battle rope training came in handy? Or how about the bosu ball? You stand on a lot of inflated balls every day at work? I’m guessing the answer is no.

WHY HAS IT BECOME SO POPULAR?
Functional training has become popular because it is an important concept, and a recreational gym goer should be training with everyday activities in mind. It's just that the modalities commonly associated with functional training (bosu balls, battle ropes, etc.) are not functional. If you are around the fitness industry long enough you will see fads come and go. But the truly functional and effective exercises weather each one of these storms.

WHAT IS TRUE FUNCTIONAL TRAINING?
What are some activities that almost every human does multiple times a day? You sit down, you stand up, you pick stuff up, you walk, and you climb stairs. What exercises do you think would transfer best to these activities?

I would argue that the two most functional exercises you can do are the barbell squat and deadlift. If you can squat more you will surely be able to sit down and stand up more efficiently. And if you increase your deadlift, that 40 lb bag. of flour from Costco will be much easier to grab off the floor. The grip strength gained from deadlifting will also allow you to make 2 trips to the trunk for groceries instead of 3. That sounds pretty functional to me.

ANOTHER TIP FOR FUNCTIONAL TRAINING
Sometimes we need power, sometimes we need max strength, and sometimes we need muscular endurance to perform our everyday tasks. Trying to move a heavy boulder out of the back yard is going to require maximal strength, carrying your groceries up 4 flights of stairs to your apartment requires muscular endurance, and defending yourself in a beer room brawl at the local kick-and-stab requires some power behind those punches or body slams.

To facilitate this need for different types of strength in our daily activities (on a side note, you probably shouldn’t be fighting at bars daily) you need to work out in all rep ranges. Throwing different stimuli at your body will ensure that you are ready for anything that life throws at you.

When choosing exercises for your own functional training program think logically about what is actually functional for you. Look at the biomechanics of the exercises you are doing and try to envision what daily activity it would transfer to. And keep the bosu balls out of the damn squat rack!.

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9 WAYS TO CUT WATER WEIGHT AND REVEAL YOUR ABS

Don't let water retention kill your six-pack potential.

1 of 10 SHOWCASE YOUR SIX-PACK

You’ve been working hard, killing your ab workouts, and sticking to your meal plan to reduce that pesky body fat. You’ve even skipped those late night food runs with your buddies, but your abs still aren’t showing. What gives? It could be that your body is holding water. That’s right, subcutaneous fluid stored in your cells, causing your skin to have a puffy, inflated look, and ultimately covering any muscle definition you may have earned.

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7 LITTLE-KNOWN HACKS FOR BIGGER ARMS

5 of 8  SUPERSET

Use these techniques to turn your pistols into cannons

To stimulate arm growth, you’ll need to increase the overall volume for arm training. An easy way to do this without spending three hours in the gym, is by supersetting bicep and tricep routines. This will engorge your arms with blood, delivering tons of nutrients to them. When we perform a tricep movement, we fully stretch out the bicep. When we do a curling movement, we stretch out the triceps; this creates an antagonistic effect that makes training more effective.

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