Dumb eel

How wide or, attractive your clavicle looks depends a lot upon your genetics. Some have predominantly wider clavicles as compared to their waistline, whereas some due to their wife hips, even though have good width on their clavicles , unfortunately do not look attractive. But, however, you can incorporate certain exercises to target in and around that bone to create that illusion of a good clavicle. #1 Side Lateral Raises #2 Incline Bench Press #3 Wide Grip Pull Ups #4 Wide Grip Dips

The weights are being considered in respect with 1 rep max. #1 BENCH PRESS 1x Bodyweight - Newbie Gains 1.25x Bodyweight - Good 1.5x Bodyweight - Above Average 1.75x Bodyweight - Powerlifter 2x Bodyweight - Elite #2 DEADLIFT 1x Bodyweight - Not satisfactory 1.5x Bodyweight - Newbie 2x Bodyweight - Good 2.5x Bodyweight - Above Average 2.75x Bodyweight - Awesome 3x Bodyweight - Powerlifter 3.25x Bodyweight - Elite #3 SQUATS 1x Bodyweight - Noob 1.25x Bodyweight - Average 1.5x Bodyweight - Good 1.75x Bodyweight - Above Average 2x Bodyweight - Excellent 2.5x Bodyweight - Powerlifter 3x Bodyweight - Elite

The most muscular pose is primarily known for its trap showcasing. It presents a whole new level of physique if one has good trap musculature. However, it is equally hard to grow those stubborn trap muscles naturally. I emphasized the word naturally because whenever someone goes on some sort of androgenic steroids, the most prominent muscle will be his or her trap muscles. It goes without saying that, shrugs is the best trap builder but there are other exercises as well that contribute towards its development like the deadlift, farmer's carry, and rear delt work. In order to grow your traps, you need to overtrain them and there is no other way. So, make sure to train your traps heavy for at least 3 times a day or more.

We all are very enthusiastic about our protein intake and research a lot about even the minute debatable issues like how fast vegetarian source of protein gets digested as compared to paneer et cetera. However, we focus a comparatively less on our workout routine and are completely dependent on our diet, like, quite recently, I have seen people not willing to even workout without a pre workout dose. How funny is that? I was used to a pure non vegetarian lifestyle which included fish, chicken and eggs but not on a daily basis and suffered a lot of blockage in spiritual journey and digestion problems. So, I thought of switching towards vegetarianism slowly and steadily and the result was pretty good as I achieved a overall satisfactory tone increase in my body and maintained good level of strength. The only thing to which our body responds is to that of change and progress. So, adopt vegetarian diet and experience a healthy lifestyle.

One should only opt for these variations when one is able to reach his maximum potential with these exercises. #1 Flat Bench Press (Max. Potential - 1.5x bodyweight for 1 rep) Alternative - Feet Up Bench Press #2 Deadlift (Max. Potential - 2.75x bodyweight for a rep) Alternative - Deficit/Romanian DL #3 Barbell Curls (Max. Potential - 1x Bodyweight for a rep) Alternative - Strict Curls #4 Squats  (Max. Potential - 2x Bodyweight for a rep) Alternative - Paused Squats for 3-6 Seconds #5 Dips (Max. Potential - 30 Reps/+ 25 KG for 5 Reps) Alternative - Russian Dips

Assuming that, abs are also muscles, so you must train them heavy to have them is an utterly dad notion and will only result in lower back pain and mobility issues. The key to having ripped abs is engaging your core in each and every exercise and training then with very high repetitions, that is, anything ranging from 15 - 200 repetitions depending on the type of the exercise. You can add a little weight to your routine when you are able to perform very high repetitions, like, if you can easily hold plank for 5 minutes and more easily then you can add a 10 pounds extra.

If a guy is better looking, stronger and bigger than you, that doesn't always mean he is using on some sort of steroids. People with better genetics can get the best of the results with proper training even without the use of steroids however not to that extent wherein they can beat a heavy steroid user in a bodybuilder competition. The number one sign that a person is on steroids is great traps and side deltoid development as these are the parts that have high androgen receptors. The second sign is the development of back acne and face acne however this occurs during the puberty stage as well, so this point is applicable to people over 23 years of age. The third point is that, they are bigger and shredded, which is not possible in case of natural bodybuilding, either you are natural and bigger or natural and shredded not both. The fourth point is that, sudden muscle growth within a very short span of time.

The shoulder training is the most tricky of all, some say, you shouldn't train them since the rear deltoid is already being trained during back day and the parts during chest day, however,that's not true you will need to train them, to see visible results. The technique I'm here to discuss is that of side Lateral Raises. Just pick up a Dumbell with which you can easily perform 50 repetitions of side Lateral Raises. Perform 6 sets of 30 repetitions with the same weight with 2 minutes rest in between on Monday, Wednesday and Saturday. You'll see noticeable results within 2 months for sure.

It is an established fact that, protein is the most required nutrient post workout, and indeed, it is true. But, I would place glucose than protein. After a strenuous workout, your muscle fibers are destroyed, or in other words, broken, and require food of any kind to replenish them. So, if you are someone who is not into professional bodybuilding and just have an goal of maintaining good health and fitness, then, surely you can have anything after a workout, anything doesn't mean junk foods like chips, et cetera. But, however if you have a fast metabolism, you can have these things as well, though not strictly recommended. For, best results pertaining to your muscle growth you should have glucose and any source of protein. If consuming whey powder, make sure to have it in water instead of milk for faster absorption. Fructose from fruits is a good source of glucose, so you can have any fruit juice like oranges as per your desired preference and taste. Chocolate is also

Almost all individuals going to the gym are aware of the fact that, overtraining is bad for them, at least, they have heard it from some expert. There has been study which shows higher level of cortisol after 90 minutes of workout, which eventually results in lower testosterone levels. But, there are elite powerlifters who train 4 plus hours a day and are at the top of level in their game with satisfactory muscle mass as well. The concept of overtraining basically and should mean that you do not train excessively, like a normal new gym goer should not train more than 20 sets per muscle, and eventually the limit increases with experience.  One who is natural and wants to gain muscle naturally should aim for higher volume with high intensity, meaning you can still have higher volume within 1 hour of workout minimising that rest interval factor. However, if you have adequate time, you can train longer than 90 minutes, say 2 hours lifting heavy. It all comes down to your lifest

There are a wide range of supplements available in the market which advocate different benefits. However, one cannot consume all those supplements and should necessarily avoid those unless advised by a doctor for medical deficiencies. The one detrimental factor in one's muscle building potential is the increase in cortisol levels and decrease in testosterone levels, which is predominantly due to today's lifestyle. If one is a regular gym goer, I recommend ashwagandha and raw amla daily usage to get that extra boost in your muscle building potential. I have experienced the following benefits with the usage of ashwagandha:- -Better sleep quality. -Less stress. -Good mood. -Able to feel asleep faster. -Good digestion. You can use ashwagandha of any brand but make sure that you use it only if you are experiencing insomnia and higher stress. Also, a good meditation routine will act as icing on the cake, as it will help you in mental relaxation to a far greater extent tha

I have had visible abs since the onset of puberty but little did I know that ab visibility has nothing to do with how strong your core is. People mistakenly perceive that, core is the region above your pelvis and below your upper rib cage, however that is not true, the same region but behind your stomach is also included in this strata. So, coming back to the main point, the first time I ever executed a plank hold was for 1 minutes and gradually increased it to maximum 6 minutes 30 seconds after a 2 year training period. But, the mistake which I was doing in the gym was that of using a lifting belt while most of the standing exercises like standing military press, Deadlift and squats. Initially, I eliminated the usage of belt while performing Deadlift and Standing exercises and the results were good, I experienced lessened inatensity of lower back ache and good core activation while performing an exercise and then, I started beltless heavy squats as well, which worked wonde

People train insanely hard for a small muscle like biceps, but forget the most important aspect of fundamental training itself. There are two components in a exercise movement , that is , contraction and stretch. While focusing hard on the contraction part, people do not emphasize that much on the stretch part. So, next time when you hit biceps, make sure to lessen that weight and have a nice and good 2 seconds dead hold on those dumbells or barbells. Also, an additional tip I want to share is that, at the end of the set, you can go all out for a stretch. For example, You are curling a 10 kg Dumbell for 10 reps, then, at the end of the 10th rep do not drop the weight for maximum timings preferably 30-45 seconds for that maximum load on your biceps and notice the difference. This is applicable to each and every bicep exercises be it a bodyweight or additional weight exercises. Focusing on the eccentric holds as much as importance when training such a small muscle part which

For example' if you have done the following workout of chest :- Incline Bench Press  50 KG for 8 Reps 60 KG for 5 Reps 80 KG for 2 Reps Then your total volume will be 50 × 8 + 60 × 5 + 80 × 2 = 860 Similarly, you can add volume of other exercises you perform in your routine as well.

Lower back pain is the most common problem in today's era, whether it's people who are into heavy training or people who have mostly desk job type of work. As per training perspective, when I switched towards full deep squats instead of half squats, I started excruciating pain even while performing non-exerting movements like sitting and standing. Also, post deadlift lower back pain was an issue. The pain was to such extent, that, I did not want to lift heavy to my full potential on these exercises. I researched a lot regarding the root cause of this pain and found out that the sole muscle responsible for this pain is the GLUTES. Yes, the weaker your glutes, the more prone you are as in getting lower back ache. So, I started dedicating 6 Sets flf dedicated glutes training per week and very surprisingly, my lower back pain was near to no with just a week of activating this muscle. I recommend you the following things to strengthen your glutes and activate then when n

After cumbersome confusion regarding the number of repetitions and sets, the next question arises regarding the number or variety of exercises to perform targetting each muscle group. I'am sure a disciplined newbie researches a lot regarding the exercises performed by elite bodybuilders like Arnold Schwarzenegger and Ronnie Coleman and many others, but what is common among all these over achievers is that they exercise with limited variations, in other words, they perform only the basic of the exercises like Bench Press for Chest, Barbell Curls for Biceps et cetera. And, also, the include a maximum of 5 variations of exercises. In my experience too, experimenting with a lot of exercises is only a waste of time and doesn't yield results as much as focusing on top 4 exercises for each part would. Include 4 exercises oer muscle group with large number of sets and selection of the exercises should be based on their angle and muscles targeted. For example, You should not

Bro-Split is referred to a training program wherein you train each muscle group on different days.  Push-Pull Split refers to the program where you dedicate muscles with similar mechanisms same day. For example, Chest , Triceps and Shoulders on Monday et cetera. Nowadays, the bro split is overly criticised by fitness experts for ineffectiveness over the PPL split. My experience with the Push Pull Split has been worrisome, since I experienced deteriorated levels of strength pursuing this method of training. No training method in this universe is the best over the other, as far as individualism is concerned. What works for me, may not necessarily work for you. Beginners with 1-2 years of training should adopt the bro split for giving that optimal time for each muscle group to adopt to the training phenomenon. People who cannot hit the gym 6x a week can go for the push pull split to target each muscle group in a limited period of time. Bro split can be added with some mandator

Vascular and impressive forearms are the most in demand when concerning the fitness industry, in India, it is trained and aspired for just like the "six pack abs", people assume that, just like abs, this muscle also requires training at the end of the session.  However, that is partially true. Kudos to those with smaller frame, in other words, those with smaller bone structure, even a smaller growth in the forearms will look very impressive on such people. So, in order to develop these muscles, you need to constantly train them, just like other body parts but with much lesser volume. Dead hang is the most effective exercise to achieve the result, but, there is no sure shot direct relation between forearm growth and this exercise but it ultimately strengthens the grip. Give at least 3-4 sets of training to your forearms 3 times a week for growth. And, indulge yourselves in heavy compound exercises like deadlift, which had helped significantly in my forearm development. Exercis

BENCH PRESS 1.5 TIMES BODYWEIGHT FOR 1 REP. DEADLIFT 2.5 TIMES BODYWEIGHT FOR A REP. SQUATS 2 TIMES BODYWEIGHT FOR A REP. STRICT CURL 0.5 TIMES YOUR BODYWEIGHT FOR AT LEAST 6 REPS. WEIGHTED PULL UPS COMBINED WEIGHT OF 100 FOR 5 REPS. WEIGHTED DIPS COMBINED WEIGHT OF 100 FOR 6 REPS.

It will not be totally incorrect if we conclude that vascularity is one among the most impressive features a bodybuilder aspires for, even above abs. Some people are genetically blessed with visible vascularity. While some people, with the dint of their hard work and determination attain such vascularity. A bicep pump post workout without vein visibility is mostly considered not so great. However, one may not see those veins popping while in college or office or wherever (as their is no pump). Do not, ever, compare yourselves to those with very less bodyweight i.e. below 50-55 KGs showing off their veins and abs, it's pathetic when you compare their muscle size, they already have very low body fat, which is itself not healthy. So, a person aspiring to look and be healthy, must have a goal of strength and stamina development first and then, other factors such as this. So, coming back to the topic, certain points have been listed below to attain biceps vascularity even without a pump

After a significant amount of training experience, the most common question arises regarding the volume, or, say, about the number of sets one needs to perform for optimal muscle hypertrophy. For a typical newbie, this question remains incognizant, as he/she devotes as much times as possible to certain muscle parts like the abdominal, arms and chest, so did I. But, such approach leads to muscle imbalance and improper posture, with other important parts remaining lagged, in terms of growth. In my years of training experience, I have come to the conclusion, that, bigger muscle groups like chest, back and legs require a lot of volume work than smaller muscle groups like biceps and triceps. However, it depends on your intensity as well, wherein, if you replace your point of importance from volume towards this technique then you can of course lessen the sets. So, the thumb rule must be, 20-25 sets per bigger muscle group and 12-18 sets per smaller muscle group. If you are someone, who striv

It will not be a lie, if i tell that, leg training is the most important of all muscle training. And, of course, it is also, the hardest of all. It is known to elevate the growth hormone levels at a drastic rate during and post training. Most of the other compound exercises, like bench press, standing military press and, deadlift uses the leg drive for maximal weight lifting output. Training the legs enhances the hamstrings and glutes muscles, which play a very important role in lessening the lower back strain, since most of the people have weak glutes, which fail to activate in the most required situations. In the beginner stage, one should compulsorily train the legs on the last day of the training routine days, since leg training will be very new to you and there will be soreness in legs 2-3 days post exertion. However, after 2-3 years of intense training, switch towards training them twice, preferably on Wednesday and Saturday for maximum gains and, also, it will help your body get