Best work out routine to get buff

[.!WAR MIKEY!.]

heavy as you can + low reps.

Take long breaks inbetween reps and repeat.

Each day is a muscle group.

Eat alot. rest alot.

[EdWins]

why do you wanna bulk up? your are a naturally small built dude with your stature you should instead work on getting shredded, get some killer abs do cardio and just tone your arms up

[PsychoPat]

Anavar, hgh, and clenbuterol.

[Furn]

Pretty much any decent exercise routine and diet will work you just have to actually do it.

[Rockin']

so you say that you're going to box amateur, why do you need to bulk up? You'll get plenty of 'build' if you do boxing right...…Rockin'

[Elroy The Great]

everything beings with the cardio



feel the burn.....

[Rockin']

You wanna get buff? I heard that Richard Simmons is releasing a greatest hits collection...……...Rockin'

[Rockin']

everything beings with the cardio



feel the burn.....

learn to love the burn...…….Rockin'

[Elroy The Great]

learn to love the burn...…….Rockin'

that gif was beast mode

gotta ease into it

[ukbox]

Im planning on getting a shyt load of calories in

Time under tension and mind muscle what????

Time under tension is the time it takes you to complete 1 rep.
By extending the time you break down more fibres & build muscle.

You are extending the time you are working the muscle & by slowing down you're putting the muscle under more tension/strain
It also allows you to focus on your technique, performing the exercise properly & gettting the results from each muscle group.

You get better results from a lighter weight performed with perfect technique...than a heavier weight performed incorrectly.

Eg. Youre curling 20kg dumbell but technique is poor..muscle is too weak for the weight & as a result incorporates other muscles as the primary muscle instead of secondary muscles used aka Body finds a way to compensate/cheat

Because the weight is heavier you're not getting the full contraction nor full range of movement .

If you reduced the weight, to which you could complete your sets with perfect technique, slowed down with a proper contraction..held for a second and lowered slowly..you will work the muscle you want to
....rather than forcing your body to adjust & compensate.

Thats the jist of time under tension

The longer duration the muscle is being used the more stress you put on the muscle & with diet & recovery you reap the results. Training with this method allows fewer chances of injury than poor technique & heavier weights.


Mind-muscle connection is exactly that. You need to tune in to each muscle you are using...feel the full range of movement without locking out.
It could be that you're not getting the full range of movement on a tricep extension.
Rather than go through the motions...tune into the muscle youre using.
Feel the natural range of the muscle & utilise it.
Its using your chest to bench press..using your pecs to push the weight rather than your shoulders & arms....
Being aware of your pecs through every moment of the movement & squeezing them together( & feeling the squeeze)..holding the contraction before you lower the bar or db...& as you lower it feeling your pecs stretch

By forcing yourself to tune in..you are naturally more aware of your body/muscles, you're less likely to lock out on exercises & will get better, faster, safer & more efficient results from an exercise.

This all equates to less chance of injury, less down time & a healthier fitter body & joints to train into your old age

That's the jist of mind-muscle connection