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Muscle-Building Workout and Diet

So you want to be more buff, eh? Well, Push-ups are quick, easy, and they can
help you build the muscle mass you’ve always dreamed about. All you have to do is pay attention to a couple
of simple, but key factors… #1: Doing push-ups correctly No matter how many push-ups you do a day,
if you perform them wrong, your body won’t change one bit! The most important thing here is the form
your body makes – your lower back should be perfectly straight, your feet have to be
no more than shoulder width apart, and your elbows should make a 20 to 40-degree angle
from your belly. To get the most out of a push-up, lower your
body all the way to the floor and touch it with your chest. Just don’t forget to breathe in as you lower
your body down, and breathe out as you go back up. #2: Rep range Usually, the best range for building a prominent
muscle mass is 6-12 reps. However, there are some details that you should
take into consideration here. Everyone’s body responds to a certain number
of reps differently – for someone 3-5 reps are enough to get a toned body, while others
get the same result with 15-25 reps. That’s why it’s important to mix it up and
include all kinds of reps in your workout. Start with 2 sets of low 3-5 reps – they’ll
make your body stronger, thanks to their high intensity. Then go for 2 sets of medium 6-12 reps – they’ll
allow you to make a smooth transition to the last 2 sets of high 13-25 reps. At this point your ligaments and tendons that
support the muscles you wanna build will get strong enough to help you achieve the muscle
mass you want. #3: Progression Challenging your muscles is the key to building
a great muscle mass. And how can you do that when you always repeat
the same thing? Just like with rep range, you gotta change
it up – do push-ups from the knees, from a standard plank, one-armed, with a little
weight on your back, with your hands close together, the options are endless. Changing the surface on which you perform
your push-ups can be a massive help as well. With a new challenge every single day your
muscles will grow strong and prominent in no time! #4: Measuring results To make sure that your training is really
working, make it a habit to track your progress during your journey. Before you even begin training, use a tape
measure to figure out the exact dimensions of your shoulders, arms, and chest. Then start with a simplest workout you can
think of and continue using a tape measure to check how much muscle mass you build. When this training session stops working,
adjust it to a more challenging one, and stick to using a tape measure to see how well this
new exercise routine is working. Keep increasing the intensity of your workouts
just like that ’till you get the muscle mass you want! Then, you can simply repeat your last training
session regularly to maintain your new muscle mass. And there you go, that’s all you need to know
about push-ups to get the body of your dreams! However, if you want to get to the desired
results faster, there are a couple of other factors you should pay attention to… #1: Recognizing your type Imagine this: you have a flawless training
routine that you perform regularly, you eat perfectly but you still can’t gain the muscle
mass you strive for. Is that it? What are you doing wrong? The answer lies in your genes. There are two main types of muscle fibers:
Type One (these people have to work really hard to get an impressive muscle mass) and
Type Two (these lucky ones gain muscle fast). So if you do everything you can and still
can’t get a body of your dreams, you’re definitely Type One. This type of bodies respond best to endurance
training, so make sure to include a large portion of them in your workout routine and
await positive changes! #2: Training If you want to stick to a more diverse training
instead of focusing on push-ups, make sure your workouts last no more than one hour. The key to gaining muscle is the intensity
of your training, not the longevity of it. Regular resting periods are important too
– just make them under a minute to keep the tempo of your training up. Don’t hesitate to use weights or barbells
– they make your muscles work and boost their growing process. Remember, if you lift the same amount of weight
you did a couple of months ago, you’re not building muscle! This is a major red flag that your workout
strategy is not working and it’s time to change things up. #3: Doing yoga Believe it or not, yoga is a perfect solution
if you really do need to jazz things up in your training sessions. It works out large muscle groups, helps to
gain flexibility, and improves your mental health all at the same time! If your original exercise routine is working
great though, you can still include a couple of yoga stretches in your off days to keep
your muscles in shape without overworking them. Do Tree Pose, Bridge Pose, Triangle Pose,
Cobra Pose, and Warrior 1 Pose, and feel your muscles getting bigger and stronger! #4: Listening to music Countless researches show that turning on
feel-good music during your workout helps to increase its productivity, and, therefore,
get to the final goal faster. This happens because of a variety of factors:
the rhythm boosts the intensity of your training, inspires you, and shifts your focus completely
on the result. Moreover, music enhances your muscle memory,
allowing you to make your performance better and better with every session. This is really cool! “Alexa, play my motivational playlist!” #5: Drinking smoothies Providing your body with an additional dose
of protein during your workout can make a huge difference for your muscle growth. And you don’t have to buy any protein smoothies
or cocktails – you can make one yourself! Take 12 oz of water, 1 fistful of spinach,
2 cups of frozen mixed berries, half a cup of plain low-fat yogurt, 2 scoops of vanilla
whey protein powder, 1 tablespoon of walnuts, and 1 tablespoon of ground flaxseeds. Throw all the stuff in the blender and the
super drink is ready! Then simply drink this smoothie during your
training to give your muscles crucial nutrients and elements for fast and healthy growth. #6: Eating habits A lot of people make a huge mistake of eating
very little whenever they’re not training – never do that! On these days your muscles start to slowly
but steadily grow which means that they crave all kinds of nutrients and minerals. You may want to lay off of carbs for a bit,
since you don’t need to keep your energy high for a workout. But your protein intake has to be perfect,
so make sure to add more eggs, almonds, broccoli, oats, Greek yogurt and other protein-high
foods in your menu. And don’t forget about your calorie intake
– it shouldn’t drop by more than 500 calories. #7: Drinking milk Doug Kalman, R.D. and the director of nutrition
at Miami Research Associates says that a combo of carbohydrates with protein about 30 minutes
before going to bed is helpful for muscle gain. The calories that you consume stay with you
during your sleep and even decrease protein breakdown in your muscles. It can be raisin bran with a bit of milk or
anything else you like. Just keep in mind that you have to eat the
same thing in the morning too. Be persistent about it and it won’t be long
’till you see the result! #8: Sleeping schedule When you sleep, your body releases human growth
hormone that allows your muscles to fully recover and grow. So, naturally, a healthy sleeping schedule
can do wonders for your muscles. A study that was published in the Journal
of American Medical Association showed that sleeping for roughly 5 hours cuts muscle-building
testosterone levels by 10 to 15 percent! That’s why experts recommend 7 to 8 hours
of sleep every night – it’s more than enough for your body to relax and your muscles to
grow. So are you pumped up now? Do you have any tips of your own on how to
build more muscle? Sound off in the comments below! Don’t forget to give this video a “like,”
share it with your friends, and click “subscribe.” Stay on the Bright Side!

100 thoughts on “4 Small Secrets to Build Muscles Easily

  1. Push ups are not easy if you have life long injuries preventing you from doing them. Plenty of alternative movements out there instead.

  2. I use to drink milk errday. Errday . mane. Alot too. Found out that i was suffering from malnutrition. I was workin out errday. Was eating 7 times a day. Tryna make Huge gains. Bam! Type1 diabetes.
    Changed everything i ever knew. The more one eats, the more weight ya lose. -SGL

  3. Complete trash… well not complete but come on… we're gonna make gains no matter what… everybody wants to be a coach these days

  4. Im having this horrible wrist pain for a month or more because of this im unable to do pushups and im also having a hard time doing weight lifting exercises.☹️😔

  5. I see all this people doin pushups with their elbows pointing to the side, this is wrong, this will put alot of stress on your shoulders and you may get injured.

  6. This guy doesnt know what hes talking about. Hard work nd a good diet can get you that dream body. I know bc i went from skinny to buff without any protein shake or creatine. So never give up. [email protected] only two types of bodies. Very fu**in misleading. The sleeping part is very true though.

  7. Push-ups: On the knuckles, slow reps. If you manage 25 reps … well, you are in excellent shape. I can do more but keep to around 6-8 reps.

  8. You are contradicting yourselves. You tells us 6 hours of sleep is better then again 7 to 8 hrs. Which one is better?

  9. I love every single video of yours..thanks Bright Side for being there for people like me… I do exactly what u recommended and I see changes…😍😍👍🏻👍🏻 May god bless your Team!
    Love from India 🇮🇳❣️

  10. Actually the change it up thing isn’t accurate, your muscles grow from using them to fatigue and pushing (do it consistently and they will grow). Think about it, there are plenty of guys that have been doing push-ups for years and are in great shape. If the change it up thing was true, those same guys wouldn’t be in great shape.

  11. Most underated flaw I think is sleep. 5-7 hours is 15 testosterone drop. 8 hours maximize muscle growth. We grow at night in bed. ^^

  12. These push ups are not the best they are correct but you build much more strength and core with hollow body push ups.

  13. Keeping the feet apart makes push up easier, keeping it together engages core more. Moreover the hand placement and the elbow position in video is such that it might cause rotatary cuff injury in those first timers.

  14. if you think you can build muscle "easily" you're deluded.

    if you want to build muscle easily you're deluded.

    check out some or all of my exercise playlists.

    or don't and remain deluded and flabby.

  15. Lol you don’t need protein powered you can make your own and lo and behold use whey protein lol. ….. isn’t that hypocrisy.

  16. Milk is awful….it does fk all for the body, come on guys, the rest was excellent, but promoting milk is not something you should be promoting.

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