Beast_fitness_tips

 Muscle building is an art. Your body is a canvas and you are the artist. So, your thought makes the muscle building an awesome picture.  How many of you have watched the film bahubali. You have observed that the hero wears armour in that film. If you don't have a toned chest but you are putting on the armour. Then it will look ugly. So if you want a Greek God chest like the great Arnold then I recommend you to go through this post. In this post, I am going to highlight the 12 best exercises for getting a Greek God chest.  There as so many exercises for training chest. These exercises are most common and powerful.  After seeing this post what you have to do is 1. 4-5 exercises for a muscle group in a session.  2. progressive overload(sets or reps or weight or time under tension according to your level and goal) 3. Training chest 2-3times a week. 4. Doing the exercises in the ratio of  80% compounds and 20% isolations. 5. Improve your shoulder stability to d...

 I am not going to give a demo diet plan in this post. I am posting this because so many people who visited my blog have asked me to explain how to make a diet plan on their own. If you want to get a demo diet for muscle mass I will provide a link to the demo diet for muscle mass at the end of this post. To have a diet plan for muscle building you have to first know your body weight then calculate your maintenance calories. add 200-300 calories to the maintenance calories. the sum is your required calories. I am attaching an image to make it easy to calculate your required calories. There is a myth that only 30grams of protein is the maximum amount of protein you should consume in a single meal. Now I am going to burst that myth instantly with this myth buster. The keyword here is "absorb". Your body can absorb protein that is made of amino acids very instantly. The thing that we have to take into consideration is how much protein is utilized. There is a lot of difference bet...

Being a human anyone can do mistakes but only some people can rectify them. There are six big mistakes everyone will do in the gym. In this post, I am going to explain why this type of mistakes occur and how to rectify them.  the six gym mistakes are Ego lifting Lack of warm-up Dehydration lack of plan Lack of rest Lack of consistency Ego Lifting: Most of the people who started weightlifting will try to lift heavy as possible in their beginning days. They get injured due to incorrect form. This post is specially made for them. Always remember every person should give more preference to form more than the weight they are lifting. This is called ego lifting. How to know that you are lifting with ego. Lack of warm-up: Warm-ups are crucial because they get your muscles ready for activity. Without warming up, you not only risk injury but also get less from your workout. As I said before in my posts about muscle cramping the lack of warm-up also causes soreness and cramping of muscle. If...

 For building muscle the two important things are workout and diet. I have explained the diet in previous posts(I will provide the link at the end of this post). By just lifting some dumbbells and doing some curls won't give you muscle. Frequency and recovery is the key point for building muscle during workouts. You have to train every muscle 2-3 times a week. This will help to grow muscle faster.  Workout routines at different levels: Normally beginners are supposed to do a 3-day split. After getting adopted to the workout routine then they can split it into a 4-day split. Then gradually 5-day split and 6-day split.  The 3-day split is a full-body split you will do full-body workouts for three days a week with a rest day in between two consecutive days. The 4-day split is an upper-lower split in that you will train one day's upper body the next day lower body then you will take rest for one day and repeat the same The 5-day split is an upper-lower and push-pull-leg split...

 First of all, what is meant by a supplement?. The supplement is a thing added to something to enhance or complete it. If your daily intake of nutrients like proteins, vitamins etc don't meet your daily requirements then you can take a supplement to fulfil the need. Supplements are safe if you use them to fulfil the requirements. But not safe if you take them as a replacement for daily meals. Some studies have proven that for the people who have taken supplements as meal replacements their testosterone levels have been dropped by nearly 20%. In this post, I am going to explain the types of useful supplements.  Now, Which supplements are called as an investment and which are called as a waste of money. Supplements like creatine monohydrate(If you want to know the benefits of creatine I have made a post on it in November 2020 I will provide its link at the end of this post.), whey protein, Fish oil, multivitamin are called useful supplements because they fulfil the need of requi...

 In this post, I am going to explain what is muscle cramping, its causes and how to reduce it. If you are visiting this blog for the first time then please subscribe to this blog. If you are interested in building muscle or gaining strength then I recommend you to read this post till the end because I am going to attach links of muscle building, losing fat and their respective diet links.  Let us come to the point. First of all, what is muscle cramping? It is a sudden and involuntary contraction of one or more muscle. Muscle cramps are more likely to occur in your legs. I have attached an image of muscle cramping.  Now let me explain what causes muscle cramping. there are many reasons that lead to muscle cramps. Some of them are: Poor blood circulation in legs. Working the muscles too hard while exercising. i.e. Overtraining that muscle Not doing warm-up/cool down. Muscle fatigue Dehydration Being active in hot temperatures Magnesium/potassium deficiency having a problem ...

 Calisthenics is a form of exercise that involves working out only using bodyweight. It develops strength, balance and flexibility. In simple words, you put some resistance on you against gravity. It is best for beginners. In calisthenics, you will develop strength in joints and ligaments.  Misconceptions about calisthenics  : There are plenty of misconceptions about calisthenics. No worries I am going to clear them right away. The first one is that you can't build muscle with calisthenics . It is wrong. You can build muscle with calisthenics but not as quick as you build muscle using weight training   The second misconception is that calisthenics is not for women : Because a lot of calisthenics involves upper body strength exercises such as pull-ups, there is a common myth that women are not supposed to do them. Women have significantly more muscle in the lower body compared to the upper body. This means it takes a lot of time for women to build upper body muscles. ...

 First of all, What is calisthenics? Calisthenics is a form of physical activity in which we use only body weights and lightweights for building strength and muscle. The word calisthenics came from greek, which means Kalos and stenos meaning is beauty and strength. It is an art and science of strength with beauty. Calisthenics is a complete package that trains endurance, strength, and muscle. It also develops mental health.  Now, How to start calisthenics. You don't need any gym or equipment for starting the calisthenics. You need only you and a pull-up bar. You just need to start with push-ups, pull-ups, and squats(bodyweight), etc.  What are the benefits of calisthenics : The major benefit of calisthenics is not muscle building. then, what is the major benefit of calisthenics?. Strength and endurance are the major benefits of doing calisthenics. Doing Calisthenics will strengthen up your joints and bones. This helps you to progress. People who are stuck in a lockdown ca...

 Straightly coming to the point In this post I am going to give some tricks to make your back thicker and wider like Dorian Yates. Once take a look at Dorian Yates back. First, you have to know which exercises are for the width and which exercises are for thickness. Exercises for back width are pull-up, chin-up, and pull-downs. The exercises for thickness are barbell row, seated row, t-bar-row. After seeing this you can understand what to do for getting a wide back and thick back. Now I am going to say the tricks for getting big back. If you want workouts for back then click the link below:::  back workouts   Focus majorly on the pull-ups and chin-ups  : For getting wide lats you should increase your pull-up and chin-up strength. Just don't go to the pull bar and complete a 3*8 set of pull up and leave it. Forget that type of workout. Just focus on 50 reps of pull-ups and complete them in whatever the number of sets might be. Just for example in the first set, you h...

 Everyone who is building muscle has a dream of getting bigger biceps. But one thing everyone should know is that bigger biceps need bigger triceps for support. So in this post, I am going to explain how to get bigger biceps and triceps. In a single word, this post can be named as how to get bigger arms. In this post, I am not explaining how to grow your arms or biceps but I will explain some techniques that will help maximize your gains. If you want workouts for your biceps or triceps then click the link below biceps::: how to get big biceps triceps::: get massive triceps   First I am going to give you some tricks for triceps. A tricep is divided into 3 parts. medial head, lateral head, and long head. To make the tricep look bigger you need to concentrate on three heads. Train the long headfirst by doing skull crushers and then do bench dips plus as a superset. After that do tricep pushdowns using resistance bands. Do all this in 5 minutes. You all Know bench dips but I said ...