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Strength Training Basics

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Stronger In Minutes | Home Bodyweight Workout Routine

Stronger In Minutes

We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!

A Workout anywhere, anytime! Just set a timer and go to work at your own pace!

All you need to get started is:


A Home Bodyweight Workout Routine for Beginners

You need something fast, that fits your schedule and does not take away from other parts of your day.

One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.

The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.

You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.

So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!

All you need is some floor space, a timer, and the Daily 30 Bodyweight Strength Training Guide to guide you!

Try it today and you will feel great, guaranteed! 


The Daily 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine has already helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

Take our 30 Day Challenge to find out for yourself!

The Daily 30 Bodyweight Exercise Routine is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

The best part is, anyone can do it; children, teens, men, women, and even seniors! You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.

This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!

Learn more about the Daily 30 Bodyweight Exercise Routine! >>

The Daily 30 Bodyweight Exercises

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Standard Version:

  1. Paleo Squat
  2. Push-Up
  3. Prone Cobra

*You can always add more Bodyweight Exercises. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat
  2. Decline Push-Ups
  3. Standing Prone Cobra

This modified version is for those that are injured or unable to perform the standard version due to other limitations. 

Get the FREE Daily 30 Bodyweight Strength Training Program! >>


The Stronger In Minutes Workout

Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!

This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!

Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.

Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.

The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!

This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.

Bodyweight Workout Details

What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!

Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.

Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.

Get Started Today!

This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.

Again, all you need to get started is:

Then you’re all set! So go get the guide and set that timer today! 


For more No Equipment Home Bodyweight Workout Routines check out: 

No-Gym Workout Methods to Get in Peak Shape

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RIPPED Six Pack Abs

RIPPED

How to Get Six Pack Abs—Fast!

Of course, we all want to build a pair of sexy six-pack abs. The problem is, that it is not easy! It takes hard work, dedication and time. But if you can stay focused, then you, just like anyone else, can get ripped! You just have to lose that belly fat and get those ab muscles bulging! This article will teach you how to do it best! Then you can get those ab muscles bulging in time to show off your summer beach body!

First: Get our FREE Bodyweight Strength Training Guide! >>

Ripped six pack abs

We all want those nice-looking, six-pack abs that everyone stares at. However, few people know how to get them. There are just too many ab myths around to sort through for people to really the truth of how to get a nice pair of abdominals.

Some people say it’s all diet, while others say diet doesn’t matter. And too many people believe that if you just do a bunch of abdominal exercises you will get those abs popping. While others say you don’t need to train them at all.

A lot of people also believe it is all about genetics, and how fit your parents were.

So with all these beliefs, which one is it? How do we get those nice looking six-pack abs? How do we get ripped?

The truth is, most of those beliefs are true. However, doing only one of those things will not give you those nice looking six-pack abs we all want. It takes a lot of things added together to get yourself a pair of ripped abdominals that really show. 

It takes a lot of things added together to get yourself a pair of abdominals that really show.


Ab Workout for Women

Exercise for Six Pack Abs

First and foremost, many people believe that weight loss is 70% diet and 30% exercise. This is absolutely NOT TRUE.

How can it be? Diet only adds in calories while exercise takes away calories. Plus, exercise gives you long-lasting benefits, including metabolic effects that can continue burning off calories long after your workout ends. Read more on this here! >>

Therefore, the main piece to any weight loss, or transformation plan MUST BE EXERCISE.

With that said, you need to exercise at least 5 days per week, if not every day. And remember, walking is NOT exercise!

By exercising often, especially on a daily basis, you are constantly burning off calories and gaining the muscular benefits of exercise. And, when training that frequently (5+ days per week), you should do moderate-intensity exercise.

Moderate Intensity Exercise

The minimum amount you need to do is 30-60 minutes of moderate-intensity exercise daily. Also, make sure to keep your heart rate up to where it is difficult to breathe the entire time. Examples are running, cycling or a circuit at the gym with minimal rest periods.

You can also do bodyweight exercises or any other form of exercise that keeps you moving the whole time. But focus on keeping your heart rate up.

Try this Bodyweight Circuit Routine! >>

High-Intensity Interval Training

High-Intensity Interval Training burns the most belly fat the fastest!

If you have a lot of belly fat to remove in order to see your developed abdominals, you should consider doing high-intensity interval training (HIIT) 2-3 days per week.

High-intensity training done 2-3 days per week, in the form of sprinting, burns the most belly fat the fastest. And, therefore, is the fastest way to get RIPPED six-pack abs! The problem is, most people are unwilling to put in that kind of work.

It is best to do sprints, but you can also do other forms of high-intensity cardio training such as cycling or jump roping. But, with any exercise you do, it MUST BE INTENSE.

An example is sprinting for 20-30 seconds, then resting for up to a minute. You can also do shorter and longer rest periods, but a 1:2 work to rest ratio works well with high-intensity exercise.

Again, this should only be done 2-3 days per week. And it replaces your moderate-intensity exercise for that day.

However you choose to do your daily exercise, just remember that it is the main piece to any weight loss, transformation or six-pack abs plan. However, there is still more to it.

Diet for RIPPED Six Pack Abs

You simply cannot eat your way to a six pack.

The next important piece to getting ripped is diet. Your diet is important and plays a major role in fat loss. But, it is not the main piece.

You cannot eat your way to a 6-pack from a high body fat state, without the use of exercise. Again, diet can only add in calories, it does not take them away.

Also, there is nothing magic about your diet that is going to suddenly make you lose fat or weight. It is as simple as calories in, versus calories out. If you eat more calories than you lose from exercise, you will gain weight. If you eat fewer calories than you use daily, you will lose weight.

However, when you lose this weight, you are more likely to lose muscle than fat. That is unless you give your body a reason to maintain the muscle mass you have.

This is because muscle is hard for your body to maintain. So your body tries to get rid of any extra muscle mass that is not important for survival. That is why it is important to do some amount of strength training, or resistance exercise, while on your diet. This will give your body a reason to maintain muscle mass and just burn off fat.

Strength Training for Six Pack Abs

The strength training you do does not need to be highly intense. And can be done as part of your training circuit at the gym.

If you choose to do that, do 10-15 repetitions per exercise on compound (multi-joint) exercises that use multiple muscle groups, for the greatest results. Things like squats, deadlifts, and presses.

Strength training should be utilized 3-6 days per week and be added to your other exercise activities; which are done afterward.

Create Your Own Workout! >>

Strength Training Programs! >>

More on Diet

Also, our diet should not consist of high-density foods with a lot of calories. For example, ice cream, cheesecake or other high-calorie desserts.

Also, avoid added sugars, because these change your hormones to where you will end up retaining, if not gaining, more body fat.

You can have some treats, but limit yourself to one day per week that you have something very sugary.

Also, avoid drinking your calories in things such as juices or alcohol. These add up calories quickly.

Try to eat a good combination of healthy, nutrient-dense foods, such as meat (white and dark), fruit, and vegetables.

Also, try not to overindulge in too many fruits or nuts all day, as those add up calories quickly as well.

Eat a wide variety of healthy foods, and just keep track of your overall caloric intake.

Review our Diet and Nutrition Principles! >>

More on Diet and How To Cut Calories. >>

Bodybuilding Six Pack Abs for men

Six Pack Genetics

A third and smaller piece to the puzzle is Genetics. Diet and exercise are the main pieces that take up most of the efforts. But you also need to think of other factors.

Genetics is an important factor. Some people are more predisposed to have less muscle growth and more abdominal fat. While, some people have very clean cut looking abs, almost naturally while others may not ever see them.

The genetics we have effect our metabolism to some degree and also shape how our abs look. So genetics is mentionable as a factor.

How To Train Your Abs

Train your abs for size, not endurance!

Also, you should train your abdominals for hypertrophy (size), if you want them to stick out more. If you train them for endurance, you are more likely to make them shrink than stand out.

They need to be built, not just worked!

Even through layers of fat, large abdominal muscles can give you some base look of a six-pack. So train your abdominals. Not so much with high repetitions like a cardio session, but more like other muscle groups; such as the biceps.

Do 3-4 sets of 10-15 repetitions of abdominal exercises that are difficult for you, 3-4 days per week.

It’s best to do weighted exercises such as weighted crunches or hanging leg raises. See more six-pack abs exercises and their descriptions here >> Ab and Core Exercises

Get our FREE Bodyweight Strength Training Guide! >>

Sleep More to get RIPPED

Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress.

The final extra piece that needs to be mentioned is sleep.

Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress. Stress leads to increased abdominal fat. And sleep alone can help greatly in decreasing your stress levels.

So make sure you are getting an absolute minimum of 7 hours of sleep daily. However, 8-9 hours per day is best.

How much Sleep do you actually need? >>


6 Pack Abs for women

Final Notes

Of course, there are many other small factors that can be added into your ripped six-pack plan, but these are the main ones:

  1. Exercise
  2. Diet
  3. Genetics
  4. Sleep

So there you have it! Your very own guide on how to obtain those sought after ripped six-pack abs. Now all you have to do is apply it!

You have to choose to go out and exercise on a daily basis. You have to choose to make a change in your diet and eat only what will help you reach your goals. Then you have to choose to put all the pieces together, such as getting to sleep on time every day. And you have to choose to go after the goals you set and achieve them.

Just remember, to work towards your goals every day, and you will soon reach the mountain top. Then be ready to look for the next one! Now, go change your world!

Keep getting stronger my friends!

Get our FREE Bodyweight Strength Training Guide! >>

Read more articles from the Strength Blog! >>

Related Articles:

6 Steps to Fat Loss Forever! >>

JACKED – How to get BIG and Strong! >>

SHREDDED –  How to get Lean and Cut! >>


Follow the Strength Blog to get updates on more great content like this!

Follow the Strength Blog!

SHREDDED How To Get Lean

SHREDDED

How to Get Lean and Cut

If you workout, then we know you want to get SHREDDED; aka Lean, Cut, Aesthetic, Defined and Muscular. I mean, who doesn’t want to have 6-pack abs to show off? The thing is, as with everything in life, there is a right way and a wrong way to do it. This article will go over the best way of how to get lean while maintaining your hard-earned muscle mass. So, then you can look like Bruce Lee, Arnold Schwarzenegger, or the new Bodybuilding Mr. Olympia sooner than you think!

First: Get the best program for SHREDDED Lean Muscle! >>

Shredded How To Get Lean and Cut Fast

Read Part 1: JACKED Muscle Plan – How To Get Bigger! >>

First, this article is a continuation of our previous article, JACKED – How to get Big and Strong. In that article, we discuss your basal metabolic rate, activities for muscular growth and nutritional concepts to manipulate your weight. If you have not done so already, I recommend you go back to that article first to get a base for what we discuss here. Then you will have a basic understanding of how to get bigger and build muscle mass, properly.

This article will teach you how to maintain your muscle mass while losing body fat. So then you will look lean and shredded like a pro bodybuilder!


What does it mean to be SHREDDED?

So what do we mean by getting SHREDDED?

What most people want to do when losing weight or getting leaner is lose body fat while maintaining, or even increasing, muscle mass. This helps to give an aesthetic look that shows off the muscle you have already built. But, oftentimes people have a non-optimal way they go about losing body fat that also decreases their muscle mass.

So, before getting into the details of how to get lean, let’s review a little…

Metabolism Basics

“To lose weight you simply must eat fewer calories than you use.”

First, to lose weight you simply must eat fewer calories than you expend through your basal metabolic rate and daily activity, or exercise.

Your basal metabolic rate is the number of calories you expend without activity, or at rest. This rate can be raised by increasing your muscle mass; as muscle is calorie expensive tissue compared to body fat. That means your body has to work to maintain your muscle mass where fat tissue just sits around. This puts stress on your body to keep your muscles working.

So, if you want to increase or maintain muscle mass while losing weight, you must give it a reason to stay. You can do this by placing stress on the muscles, forcing them to be maintained.

Then, if you want to gain weight, you just have to eat more calories than you use daily. However, if you don’t stimulate muscle growth, then the extra calories will be stored as body fat.

This is the basis for using muscle mass to your advantage when manipulating your body weight. 

Designed for Survival

Our bodies are designed very efficiently and only have one goal in mind…survival. So, our body systems work in unison for us to be able to survive out in the wild on our own.

With this in mind, we were not designed to have a plentiful supply of food throughout the day. We can see this through our ability to absorb almost all of the nutrients we consume and our capacity to store body fat.

Our bodies were designed to be ready for fasting, or starved states. So everything we consume is absorbed and what we do not use is stored.

Body Fat Is Necessary

Knowing this, we can see that storing excess calories as body fat is a necessary adaptation for survival. However, that does not always fit into the current aesthetic goals of most people today.

Many people of today want to lose body fat but maintain muscle so that they can look good, or SHREDDED. The problem is our body does not care how we look. It just wants to survive. And, unless properly stimulated, body fat is more valuable to survival than muscle.

This is because muscle is energy costing and vascular, or has blood vessels. These characteristics of muscle make it difficult to maintain compared to body fat; which is stored energy that can be used for survival when needed.

This poses a problem for those trying to maintain their muscle while losing weight. But there is a solution…exercise!

How To Lose Weight

Overall, losing bodyweight is an easy concept to understand. It is just the opposite of gaining size. You just have to eat fewer calories than you expend daily.

This is easier said than done because many people do not like to feel hungry.

Still, what do people do to lose weight? They eat less and start to exercise more by doing a ton of “cardio”. This can work, but it is not the best way for your health or long term success.

If you exercise more, you must eat more, or be in caloric balance, to adapt to the new workload. Otherwise, you will not have enough energy to workout as hard as you should. Then you will lose muscle mass due to lack of nutrients.

Also, “cardio” is not the best way to lose weight.

Weight Training vs. Cardio

“Cardio burns calories today, muscle burns calories forever.”

Doing cardio is great for burning calories but it does not have long-lasting effects extending beyond 24-48 hours after training.

Think of this…cardio burns calories today, muscle burns calories forever. What that means is that when you do cardio you burn calories during and shortly after. However, the effects will wear off within 24-48 hours, depending on the intensity. Then you will have to do another session to get the same results.

When building muscle, though, the new muscle burns calories during your training session and every day thereafter as long as you maintain it.

Of course, resistance training and cardiovascular training should be used together to present the greatest results.

Shredded Lean Muscle Workout Program

SHREDDED Muscle Workout Programs:

The Best Muscle Building Workout Program! >>

All Strength Training Programs. >>

Train With Intensity

Just remember that whatever you do, it must be intense.

Resistance training must be intense enough to stimulate the muscle to grow or maintain itself. And your cardio should be done as high-intensity intervals. That form of cardio helps to maintain muscle mass while burning the most fat.

Overall, it is better to use muscle stimulating training that will cause growth in combination with some intense cardio training, such as sprint intervals, to obtain the greatest overall calorie deficit.

Training vs. Dieting

“Weight loss is NOT 10% training and 90% diet!”

How many times have you heard people say something like, “Weight loss is 10% training and 90% diet.”?

I’m here to tell you that is not true. Not even close! How can it be? Diet has limits much smaller than that of exercise. Plus, you do not get the same adaptations through diet as you do for exercise.

Diet affects your energy balance, but exercise affects everything.

Exercise influences your energy balance, muscular growth, hormonal changes, cardiovascular system, digestive system, central nervous system and so much more!

Still, don’t believe it?

Let’s think of it like this…an elite athlete is going to look like an elite athlete even on a poor diet. However, a sedentary person will not get a 6-pack no matter their diet.

Sedentary means “without exercise”. And remember, Walking is NOT Exercise!

Sedentary vs. Active

“When it comes down to it, exercise is what makes people look lean and SHREDDED.”

Sedentary individuals can be lean but they cannot have a strong muscular look without some form of exercise to create muscular growth. This is because diet does not influence your body as much as exercise and activity do.

Yet, it almost doesn’t matter what an endurance athlete eats because their energy expenditure is so high that even if they only eat what we consider to be “unhealthy”, they will still have low body fat. Assuming that their caloric intake to energy expenditure is balanced.

However, a sedentary individual that is in caloric and energy balance, meaning they eat the same amount of calories they expend through their basal metabolic rate and any activity, will be much more likely to lose muscle and gain body fat even on a healthy diet.

Diet only plays a role in energy balance and performance but has minimal influence on your ability to lose body fat alone.

Exercise, however, plays a major role in stimulating muscle and reducing body fat. So, when it comes down to it, exercise is what makes people look lean and SHREDDED.

Stimulate Your Muscles

Again, losing weight is as simple as eating fewer calories than you use to survive on or use for activity. This is true, but when losing overall weight on a caloric deficit you will likely lose muscle faster than you lose fat unless you give it proper stimulus.

If you stimulate your muscles for growth or at least put enough stress on them to be maintained, then you will lose less muscle and more body fat.

Again, your body just wants to survive. So if you put stress on your muscles to where they need to adapt by growing you will maintain your muscle mass while using your body fat to balance your caloric deficit.

This is beneficial in two ways: by allowing you to maintain your muscle mass and burning more body fat than you would have without the exercise.

Bodybuilding Workout Program to get Lean

SHREDDED Workout Plans:

Fat Burning and Muscle Building Workout Program! >>

Home Bodyweight Workout Program. >>

All Workout Programs. >>

Cut Back Calories

Now in order for this to work the best, and allow for the least muscle loss, you must make only small, incremental changes over a long period of time.

After you have built yourself up enough by eating enough to maintain your current activity load, then you can start cutting back calories to lose body fat.

You should start by being in a 200-500 calorie deficit while training in order to start losing weight. Then, only drop another 200-500 calories after it has stopped working. I recommend you start with 200 calorie change, then adjust as needed.

This should occur while doing intense exercises such as strength training, sports training or intense cardiovascular exercise, like sprints.

Whatever you choose, the exercise MUST be intense. Without enough intensity and volume, as discussed in the previous article, your muscle will not have enough of a reason to be maintained.

Also, you must continuously increase your total workload, so your body to be forced into muscular adaptation or maintenance.

With a caloric deficit and intense training, you can force your body to survive in a low body fat state, making you look lean and SHREDDED!

Eat More and Exercise More

“Eat more, exercise more, and then start to drop weight.”

For most people trying to lose weight, it is best to simply start increasing their workload through exercise. Start small and progressively increase over time for the best results.

As you increase your activity, you should actually eat more before trying to lose weight. This allows your body to adapt to the stresses of exercise while increasing your basal metabolic rate, before decreasing body fat. Basically, you need more calories to meet the energy needs of your new activity level.

Then, by eating more you will increase your muscle mass and basal metabolic rate so you can eat more calories than before. This allows you to have more room for free eating, or cheat meals. Then you can stay satisfied with little effect on your total caloric balance.

Which would you rather be?

This can be best viewed by thinking of two situations.

Situation #1: An individual trying to lose weight eats 2,000 calories daily on average. Then they cut out 500 calories per day to be in a deficit. After they plateau, they then cut out another 500 calories to lose more weight. They are now down to 1,000 calories per day which greatly limits the amount of food they can have to reach their nutrient needs and poses health risks.

Situation #2: An individual exercises and eats more calories until they reach a 3,000 calorie daily balance. They then have a much greater amount of calories they can cut down on to lose weight while still getting in enough food to be satisfied and healthy. Not to mention, they also gained more size and strength in the process. So, when they cut back calories they have more room for adjustments. Plus more drops they can do. And that is how the IFBB pro Bodybuilders do it, so it obviously works!

So the best approach is, eat more and exercise more, first. Then you can start to decrease your caloric intake by 200-500 calories while maintaining the same workload.

This allows you to eat more than you would have previously so that you can feel more satiated, while still allowing you to lose weight.

Eat more, exercise more, and then start to drop weight.

Final Notes on How To Get Lean

So, the next time you start on your goal to look lean and SHREDDED or hear of someone trying to lose bodyweight, you have an idea of what it takes.

I recommend anyone trying to get leaner does so with a partner. You can make each other accountable and help each other during the times when it gets hard. Just remember, consistency is the key.

Exercise intensely while consuming appropriate amounts of calories before starting to slowly decrease calories over time. As you reach your goals, keep training hard but then you may begin to eat more so that you are in caloric balance with your activity level, or excess to build muscle.

I wish you the best of luck and remember to keep getting stronger!

Read Part 1: JACKED Muscle Plan – How To Get Bigger! >>


SHREDDED Workout Plans:

Fat Burning and Muscle Building Workout Program! >>

Home Bodyweight Workout Program. >>

All Workout Programs. >>

Strong Muscle Mass

Related Get Lean Articles:

6-Steps to Fat Loss Forever! >>

RIPPED – How to get 6-Pack Abs! >>


Follow the Strength Blog to get updates on more great content like this!

Follow the Strength Blog!

JACKED Muscle Plan

The JACKED Muscle Plan

How to get Big and Strong

If you workout, then we know you want to get JACKED; aka Build Muscle, get Bigger and Gain Mass or Size. I mean, who doesn’t? The thing is, as with everything in life, there is a right way and a wrong way to do it. This article will go over the best way of how to get big and strong! So then you can look like Dwayne “The Rock” Johnson, The Hulk, or the new Bodybuilding Mr. Olympia sooner than you think!

First: Get the JACKED Muscle Program! >>

Jacked How To Get Bigger and Build Muscle Mass

Read Part 2: SHREDDED – How To Get Lean and Cut! >>

Getting bigger is easy. All you have to do to get bigger is eat more calories than you use for energy. It is really that simple!

However, there is more to it than that. So, let’s break it down…

Basal Metabolic Rate

First, your body has what is known as a Resting or Basal Metabolic Rate. This is the base level amount of calories that your body uses just to survive or sustain normal function. So if you were to just lay in bed sleeping all day without movement, this is the number of calories you would burn. Assuming everything else is constant.

Now on top of your Basal Metabolic Rate, you use energy to go through daily activities and exercise. And any movement adds to your Basal Metabolic Rate and overall calorie expenditure. So, the more calories you expend, the higher your total calorie intake for the day needs to be in order to maintain constant body weight.

Basically, if you eat fewer calories than you use daily, you will begin to lose weight. If you eat more calories than you use for energy, you will grow.

Now, this is the simplest form of overall weight adjustment. However, it does not answer the question of how to get JACKED, or build muscle. 

How To Get BIG

“To build muscle you need to eat more and exercise more.”

To get BIG and JACKED you need to increase your activity level while in a calorie surplus. More simply put, to build muscle you need to eat more and exercise more.

Now for specific growth, such as building more muscle in a certain area, you must stimulate that area through your activity. For example, if you want bigger arms you must train your arms in order to stimulate muscular growth while in a caloric surplus. If you want bigger legs, then you must simulate your legs to grow and eat more. Though it is a simple concept, the overall work is difficult. 

Bodybuilding Workout Programs to get Bigger arms and legs

Get JACKED Muscle and Strength Programs:

The perfect program for building solid muscle! >>

Squat Program for Bigger Legs! >>

Bench Press Program for Bigger Arms and Chest! >>

Deadlift Program for a Bigger Back! >>

Intensity + Volume = BIG n’ JACKED

“There must be a combination of optimal training intensity and work volume to stimulate growth.”

Now, to stimulate muscular growth you need to train with optimal intensity and volume. That means you must have enough intensity to place stress on your muscles for growth with enough total volume of work.

For example, if you want to build muscle in your legs you need to do activities with enough intensity to create stress for growth. Plus, do enough overall volume to create a significant muscular breakdown. An example of this optimal training can be sprints, plyometrics jumps or squats done for multiple sets and repetitions.

You simply cannot build more muscular size in your legs by doing low-intensity exercises, like walking or jogging. That even includes if the overall volume is numerous miles (assuming you can already walk and jog a reasonable amount). That form of aerobic exercise stimulates mitochondrial growth within the muscle cells so they have greater endurance, but is muscle wasting (increase muscle breakdown).

On the opposite end of the spectrum, you cannot do only one set of high-intensity exercise, such as a sprint, maximal jump or heavy squat set, and stimulate growth. There must be a combination of optimal training intensity and work volume to significantly breakdown the muscle fibers and allow for growth.

Therefore, to accumulate the greatest amount of work volume while using optimal intensity, do multiple sets of moderate-high intensity exercise in order to stimulate growth. 

Do The Least, To Get The Most

“The goal should be to do the least amount of work in order to obtain the greatest amount of results.”

However, every time you stimulate muscular growth, you increase your total work capacity and overall strength. This means that each time you stimulate growth you will need to do more total work each time thereafter.

So, the goal should be to do the least amount of work in order to obtain the greatest amount of results. Do the least to get the most. This is often difficult.

Many of us want major results NOW! So, we do the most amount of work we can handle and gain some quick results. Then, after doing this continuously, our body will adapt to the large workload and no longer need to grow.

If you did not reach your goal, then what do you do next? You just did everything you could do to stimulate growth and you still did not reach your goal. So your only choice for progression is to do even more and more work until you burn out, or get injured.

Be Patient

A better strategy for this is to be patient with your goals and work hard, but be smart. That is one of the reasons that the Mathias Method starts with very few exercises in the lower levels and increases work overtime, in order to allow for continuous growth. We want you to reach your goals as efficiently as possible without negatively affecting your future goals.

Remember, strength training and body transformation are long term goals that need to consider everything at once. You may be able to reach one goal quickly. But if that denies you the ability to reach future goals you may want to take a different approach, in order to obtain them all and more!

The Best Way To Build Muscle

So, what is the best way to build muscle?

It is best to train with 65-85% intensity, for 5-15 repetitions, over 4-10 sets, to stimulate the most muscular growth. And for complete growth, it is best to use varying intensities and rep ranges within these given parameters. This will stress growth in multiple ways so that your muscle cells gain both size and density for overall better function.

These parameters apply to all muscle-building exercises. However, what is best depends on the exercise.

For main compound lifts, which are known for building the greatest amount of muscle mass, you can use a lot more weight than other exercises. So use that to your advantage and do most of your heavy work (70-85%, 5-8 reps, 4-6 sets) with these lifts. Then do your lighter work with accessory exercises.

Of course, make sure to switch things up once in a while too.

Intensity Techniques

What about training to failure and using intensity techniques to stimulate growth?

Though there are multiple intensity techniques that can be used to increase muscular breakdown, and stimulate growth, within a muscle, total work volume has a greater overall effect. With this in mind, it is still helpful to use intensity techniques such as taking sets to failure, overloading techniques, forced reps and drop sets.

However, they are best used sparingly. If used too soon in a training session or too frequently in a training cycle, their effect greatly decreases.

To use these intensity techniques most effectively, only use one variation, once per week for each muscle group. And only after all of your main work is done. This allows for the greatest amount of muscular growth within a specific area, without greatly affecting the overall training volume.

Be cautious though. Taking your muscles to failure too often can create too much damage and cause injury. And will decrease function as they become adept to failing at a certain point every time. 

Benefits Of Being JACKED

Another great benefit to being JACKED and building muscle is the increased metabolic effect it has on your Basal Metabolic Rate.

What I mean is that muscle tissue is calorie expensive to your body as it needs to be maintained more than your fat stores. So, just by building more muscle you will increase your metabolism and need to eat more calories each day to maintain a constant or increased weight balance. This can be a very positive effect as it allows you to have greater control over your weight management.

Just think…if you only consume 2,000 calories each day to maintain weight, then a fluctuation of 500 calories (approximately 1 meal or 1 bowl of ice cream) can have a large effect on your health and energy. Those 500 calories are 25% of your overall caloric intake for the day. Whereas, if you have a larger muscle mass and consume 3,000 calories per day, having the same caloric fluctuation will have only a 17% effect on your energy balance.

This allows you to have greater energy reserves and extra meals, or cheat meals, will have less of an effect.

So if you like cheat meals, increase your muscular workload and eat more to build muscle.

JACKED Nutrition

“When attempting to build muscle, it is best to make small caloric jumps by adding only 200-500 more calories to your daily intake.”

Now, let’s take a moment to talk about nutrition, and what it takes to be JACKED.

When I say to “eat more” that is exactly what I mean. To gain more muscle and overall size you need to eat more food than you did before.

However, this should not be a major change because, the same as with doing too much work at the start of training, if you try to gain weight too quickly it will likely add to your fat stores rather than just adding muscle mass.

So, to get bigger and build muscle, it would be best to make small caloric jumps by adding only 200-500 calories to your daily intake. That is simply another snack or a small increase in portions throughout the day.

I recommend you start with the smallest caloric increase to see how your body responds before adding more calories. A more slow-moderate approach to adding size will help to build muscle more rather than add to fat stores. As most of the calories will be used to recover from your added workload.

Protein For Muscle Growth

These extra, or added, calories should be from balanced sources rather than just one macronutrient, such as protein. Learn how much protein you actually need >>

Often times people that want to build muscle just add large amounts of protein supplements to their diets with the belief that more protein stimulates more muscular growth. This is not entirely true. Yes, protein is needed to build muscle. However, so are numerous other nutrients that make up muscle tissue.

If you only eat additional protein, you will only use the amount required for new growth. Which is not much above your normal daily needs. Plus, the extra protein will be used for energy or added to your fat stores.

Plus, protein is not an efficient energy source so this would not be optimal for performance.

It is best to consume 0.8-1g of protein per pound of body weight in a normal muscle building diet.

Overall, protein is the same as any other caloric nutrient when consuming too much. If you eat more than is used, it will be added to your fat stores. So to build muscle, maintain a balanced diet that does not lack any nutrient and eat more of it.

Just eat a little more of everything and keep working hard. As soon as you stop growing, add slightly more calories to continue growth. Small incremental changes can create the greatest success, and building muscle is a great example of that.

Final Notes

Overall, building muscle to get JACKED is a simple task that takes a lot of hard work to accomplish. Just eat more and put a lot of hard work into your training.

Remember to be patient with your training and allow your body to recover properly between training sessions.

Stay focused and keep getting stronger! 

Read Part 2: SHREDDED – How To Get Lean and Cut! >>

Get JACKED Muscle and Strength Programs:Bodybuilding Workout Programs to get Bigger arms and legs

The perfect program for building solid muscle! >>

Squat Program for Bigger Legs! >>

Bench Press Program for Bigger Arms and Chest! >>

Deadlift Program for a Bigger Back! >>


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20 Gym Etiquette Rules Everyone Needs To Know

Gym Etiquette Rules Everyone Needs To Know

Gym etiquette. It is a must-have for all gym-goers. Whether you workout anywhere from 24-Hour Fitness to your local CrossFit or an Old-School Powerlifting Gym, these are the things you need to know. Simply follow these basic gym etiquette rules, or risk getting kicked out and losing your gym membership. Or worse, becoming the local gym idiot! 

If you disagree with any of these gym etiquette rules or have some to add, comment below! 

Also, if you have any funny gym fail stories to tell, please leave them here.


What is Gym Etiquette?

Gym etiquette is how you conduct yourself in a gym style environment. Whether others are around or not, it is important you conduct yourself in a respectful manner. For this to occur, gyms have their own set of gym rules. However, there is more to it than just following the rules set in place for you to keep your membership.

In the following, we will go over all the proper gym etiquette you need in order to avoid becoming the local gym idiot.

Note: Every gym has their own set of rules and guidelines to follow. So make sure to check in with them to avoid the Lunk Alarm or any unnecessary fees.


Top 5 Gym Rules

Gym Etiquette Rule #1: Pay your dues!

This is by far Gym Etiquette Rule #1! Both financially and respectfully, you need to pay your dues. Nobody likes a cheapskate or a cocky amateur that think they know it all. Nobody cares how many magazines you’ve read, celebrities you’ve met, or videos you’ve watched. Stay up to date on your fees and learn from those with more experience, even if they are younger than you.

Overall, just don’t be an A$$! Be kind, humble and respectful to everyone at all training levels. Make sure to encourage others and make friends.

Remember, there is ALWAYS someone bigger, stronger, and better looking than you. Failure to comply to this standard Gym Etiquette Rule #1 can easily result in the termination of your gym membership! Or you getting physically thrown out of the gym by 1+ angry gym members!

Gym Etiquette Rule #2: RE-RACK YOUR WEIGHTS!!!

The most disrespectful, discourteous, and infuriating thing you can do in a gym is leave your weights out, or put them away wrong. Whether it be dumbbells, plates, kettlebells, or other gym equipment, put everything back the way it is supposed to be. Even if that is not how you found it!

We are pretty sure your mom doesn’t follow you around at the gym, so you are gonna have to take some responsibility and clean up after yourself. Otherwise, you will lose the respect of everyone around you and become the real gym idiot that everyone hates!

Gym Etiquette Rule #3: ALWAYS ask, don’t just assume.

When you assume things you simply make an “a$$” our of “u” and “me”. If anyone is nearby, or could possibly be using something, always ask before you take it. Even if you need to wait a minute to see if anyone comes back to it.

Taking things is just rude, even if you “didn’t know”. If you ask, you always know.

Remember, everyone shares everything at the gym, the same as it is in kindergarten. If you want something, then check around before taking it. Then there are no unnecessary arguments or angry looks.

Gym Etiquette Rule #4: Don’t hog the equipment.

When it comes to using the equipment, get in and get out. Don’t sit there on a machine or bench scrolling through Instagram for 5 minutes between every set. People are always waiting from a distance.

Be courteous of other people’s time, and follow social media on your own time. And if you have 5+ sets to do, you better not just be standing around at the squat rack talking to your gym bros. Always be working, or getting ready for the next set.

If you are doing a superset, be quick about it and never use more than 2-3 machines or stations at once, unless the gym is empty. Everyone has stuff to do too.

Gym Etiquette Rule #5: Respect personal space!

Look, but don’t touch. Big arms, ripped abs, and huge legs are all admirable. However, just because we like when people notice, doesn’t mean that you have the right to come up and touch what we have built.

If you want to feel, ASK! No acceptions! Whether you are young and hot or old and creepy, stay out of our personal space unless invited in.


Top 10 Gym Etiquette Rules

Gym Etiquette Rule #6: Don’t smell.

Whether you smell good or bad, the gym is not the place to give it away. You should come in not smelling like anything, good or bad. Bad smells only get worse, and good smells are too fragrant for others around you not to be distracted. It is fine if you start to stink after you have been sweating for a while but come in fresh, not freaky.

Also, if you smell like you just came out of a hotbox of smoke in your car, people are going to hate you. Whether you think you don’t smell like smoke or not, you do, and everyone knows it. It is your right to do as you wish, however, everyone at the gym is sharing air. If you ruin their air, you can expect a lot of dirty looks and even a canceled gym membership.

Gym Etiquette Rule #7: NO SINGING!

It is not Karaoke night! And we don’t care if it is your favorite song. Save your croaky voice for passing the time in traffic. When you’re in the gym, focus on your work.

P.S. If you can sing while working out, then you are not really working very hard. Just sayin’.

Gym Etiquette Rule #8: Scream as much as you want, but have a reason!

Being loud when getting psyched up and working hard is fine. However, if you do it for no reason, then you are just being a gym idiot.

To keep it simple, if you are doing something cool, then you are fine. If not, then stay quiet.

Gym Etiquette Rule #9: Wipe down your equipment. No excuses.

This is a mojor health risk if you forget, so don’t! Besides, “I forgot” is not a reasonable excuse for anyone old enough to workout in a gym.

Whether you sweat a lot or not, it is your courteous duty that you wipe down your equipment EVERY SINGLE TIME after you are finished using it. DON’T FORGET!

Gym Etiquette Rule #10: Don’t hit on other members!

The gym is a great place to hook up…before and after your workout though! It is NEVER a good idea to interrupt someone else’s workout. Especially if you are interested in more than a friendship!

Interact, but do not interrupt. If there is a connection, talk after. If not, they’re not interested. It is a HUGE turn off to interrupt someone’s workout. So be patient and take action when it is the appropriate time.


Top 20 Rules

Gym Etiquette Rule #11: Ask before you give help!

First, it is not social hour at your local country club, so keep your pointless talk to yourself. If you can’t say what you are going to say in under a minute, then save it for later. People go to the gym to better themselves and are all on a time crunch. Be respectful of their time and save the chat about the weather for the inevitable awkward silences in your life. 

Secondly, NEVER walk up to someone to give them tips about how they “should” be doing things. That is extremely disrespectful, as it shows you think they have no idea what they are doing. If you have a suggestion, then ask if they would like to hear it. Don’t just start spewing out advice that they may not even want. Usually if they want advice, they’ll ask.

Gym Etiquette Rule #12: Wear appropriate gym attire!

It is not a strip club (male or female). So fully cover up all inappropriate areas. Ladies, side boob and see-through are too much, but a reasonable sports bra and short shorts are fine. Men, a speedo is for the pool, and your package is not made to be scrunched up into spandex.

Also, it’s not the 70s. Be comfortable, but not distracting. Taking your shirt off is fine, but don’t be loud about it. Public Indecency is a crime.

Of course, don’t track in dirt and mud from outside. If your shoes are dirty, take them off before you walk around.

Gym Etiquette Rule #13: No lockerroom nudity!

Cover yourself up in the locker room (and on the floor, obviously). There is always that one old guy in the locker room that is way too confident in his own skin, and there’s nothing we can do about that. Just don’t be that guy or gal! Keep it covered, and keep it appropriate.

Also, remember it is not social hour in there either.

Gym Etiquette Rule #14: No PDA (Public Display of Affection)!

We know that couples that workout together, stay together. However, the gym is not the place to show off your everlasting love and affection for each other. Nobody wants to see, hear, or have to workout around your makeout sessions every 2 minutes. So, stay on task, so you can get home sooner, and do what you need to do there.

Gym Etiquette Rule #15: Don’t stand in the way!

Whether you are in the walkway, at the water fountain or in front of the dumbbell rack, don’t be in the way. Make sure there is always plenty of space for people to move around you and get to what they need.

This also includes standing between benches, in or near squat racks or machines, and walking slow. Keep out of the way and no one will mind.

Gym Etiquette Rule #16: Glance, but don’t stare.

We get it. We’re hot, but that doesn’t mean we want everyone staring. Don’t be the creepy guy or gal that stares down every hotty in the gym. Everyone likes to be noticed for their hard work but don’t overdo it. Admire, and compliment if necessary, then look away.

Gym Etiquette Rule #17: Don’t laugh at anyone that is trying!

It is always okay to laugh with someone, but it is NEVER okay to laugh at someone, when at the gym. Yes, gym fails and gym fail stories are popular and funny. However, most of those people just don’t know what they are doing. So think of how you would want someone to help you if you were them. Then go from there.

Gym Etiquette Rule #18: Don’t be a gym idiot!

Don’t use bands, chains, or other equipment you don’t understand unless you know what you are doing! If you want to know why read these funny gym fail stories. If you need help, just ask.

Also, if you need a spotter, then get one. You shouldn’t make others around you concerned for your safety to where they feel the need to keep an eye on you like a child.

It is okay to ask for help, but not okay to put yourself and others at risk. Be smart, and be safe. 

If you need a help on how to get started, get one of our strength programs or learn more about the Mathias Method Strength System!

Gym Etiquette Rule #19: Don’t keep asking for free advice.

If you need a personal trainer, then get one! And pay them. You shouldn’t go around bothering other people’s workouts for every little thing. You need to figure some things out on your own and if you need a lot of help, then pay someone to help you.

It is okay to ask for tips, but not for every exercise that you do. Even in the gym, nothing is really free. Respect other people’s time and value.

Gym Etiquette Rule #20: No sleeping, eating or lounging!

The gym floor is not a lounge, so don’t use it as one. If your gym doesn’t have a place to sit and hang out, then there is probably a reason. As in, they don’t want you to hang out there forever.

Eat, sleep and wait in your car, not on the unused machines or benches. You are just going to be in the way. 


Important Reminders

It is also important to mention that things like curling in the squat rack or just using equipment for the wrong purpose are obvious no no’s. Just don’t do it.

Things like how you lift and the music you listen too are not on this list, because those things generally do not affect others.

Overall, these are the basic gym etiquette rules everyone needs to follow. However, make sure to check in with your gym’s rules so that you never get the Lunk Alarm set off on you, or have to pay fines for things you didn’t know.

Remember, if you disagree with any of these, or have some to add, comment below!