Muscle Building Program Overiew

welcome guys in this post we’re gonna go over the muscle-building program overview.  For more muscle building tips and techniques click here.

Bodybuilding vs Powerlifting

Image result for bodybuilding

the goal of each is different, Powerlifting focuses on getting strong on just a few lifts.

Wen bodybuilding your still trying to get stronger but there are more flexability and variety.

Your rep ranges will be different and you’ll have more exercise variety.

When it comes to bodybuilding we plan ahead and we aren’t just going tot he gym to get hot, sweaty and tired. The goal is to put on muscle.

That might be the biggest difference between the two.

There are an actual objective and goal.

Building muscle can be more subjective than powerlifting. When bodybuilders compete they are being judged but the judges may have different tastes or whatever.

With powerlifting, it’s strictly by the numbers. Can you lift the weight or not?

So it’s more basic whereas with bodybuilding it’s more about aesthetics.

Let’s talk about how to build muscle.

How to Build Muscle Faster than EVER!

Building muscle is a slow process. it can take weeks and months just to add on a couple of pounds of lean muscle mass.

and even though there’s no way around the hard work and putting in the time there are proven ways that you can speed up progress.

so today we’ll be going over some of the best ways to do just that.

reminder: these tips are for naturals. athletics that use steroids will see an increase as well. but these are mainly for the natural bodybuilder because that’s where the research focuses.

These tips guarantee faster results so put your seat pull on and let’s get started.

frequency, intensity, and volume

frequency refers to the number of days per week you work for the same muscle groups. so if you only work each muscle in your body once a week you’ll have a lower training frequency than someone working each muscle twice a week.

with training volume, we are referring to a combination of the total amount of sets and reps you perform for each muscle group.

intensity refers to the weight load you are using. you can think of the total amount of work you are performing as frequency x reps x sets x weight load

studies show that if you want to build more muscle you want to work on increasing the total amount of work performed over time as we adapt.

one study compared the effects of working muscle groups one day per week using a split body routine vs three days per week using a total body routine.

the total body routine three times a week had a significant advantage over the split training routine targeting each muscle group once a week.

those in the 3x per week group experienced a 60% increase in quad thickness as well as much greater increases in forearm size and strength when compared to the other group.

now, this does not mean that split training is worse than full-body training because there are ways you could perform split training more than just once per week.

also, frequency has to balance out with the volume and intensity because when you train at a really high volume or when you lift really heavy weights your muscles need more time to recover and they don’t need as high of a training frequency.

but the study does show thought that when everything else is equal a higher training frequency will provide faster results. with the volume we can increase either reps or sets and just increasing one of the two can lead to greater muscle growth.

for example, one study compared the effects of using either one set, three sets or six sets per exercise. and it found that doing at least 2-3 sets per exercise was associated with 30% greater strength gains.

also, multiple sets were associated with greater hypertrophy than the less number of sets. this proves that increasing the number of sets performed can lead to more muscle growth but again we cant increase frequency sets, reps and weight load all at the same time. they have to balance out.

so the bottom line is: play with switching up the variables to achieve faster muscle gain.

 

How to Get Leaner

I see you there you want to look leaner right now, don’t you?

You’ve got a competition coming up and you want to look leaner. Or maybe you just want to look good in your day to day life.

We’ll guess what? We’ve got you covered.

Here are 5 hacks to help you look super ripped.

What is going on my friends welcome to Muscle Fitness France where bodybuilding is all we do.

Here are the hacks to look leaner.

So what is being lean? lowering your body fat percentage. so how do we do that?

You do it in the long term by eating right and working out.

So they’re in order of ease so from the easiest to the hardest.

LET’S JUMP IN

1. lighting

With the lighting you can look like The Rock or a complete newbie. And down lighting is the best way to take photos of yourself. Either for your site or Instagram. So down lighting is key.

2. posture

Correct posture like in the military makes you look leaner and bigger and more athletic. Now don’t walk around like an idiot because nobody likes that. But walking around with your chest out and shoulders back is great posture and will make you look very lean.

3. Shave your body hair

A lot of people won’t want to do this and me included I love my body hair but shaving it definitely makes you look leaner. I don’t shave my legs unless I’m doing a competition. But every other day while in the shower I’ll shave my stomach and shave my chest. If you are naturally hairy shaving will make you look leaner for sure.

4. Wear black

Wearing black is slimming it will accentuate your body more than any other color. If you have to be wearing clothes and not at a competition or anything, wear black. Find black clothes and wear them to events and the gym.

5. Wear vertical stripes

The are very slimming along with wearing black you’ll look really lean.

Don’t wear horizontal stripes because they make you look wider.

That’s all guys!

5 quick and easy simple tips to make you look leaner in less than 10 mins. use this to your advantage. here’s a quick recap .

  • use down lighting
  • have good posture
  • shave your body
  • wear black
  • wear vertical stripes

Hope that was helpful! Enjoy your new leaner lifestyle and remember to stay tuned. More fitness tips to come. See you guys in the next one. 🙂

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