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Snippet of Optimal Health Daily: Muscle Building 101 by Eric Leija on Muscular Development & Healthy Living

Last Played: March 22, 2021
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There are so many fitness podcasts perfect for listening to while working out, this one features Eric Leija's top tips for "making gains", aka gaining muscle or shedding weight. These are his 5 steps for an effective muscle workout, as well as diet advice at the end.
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uh huh. Muscle Building, 101 by Eric Leia of eric leah dot com. We talk a lot about making gains around here, and that sort of encompasses the entirety of fitness. Whether your goal is shredding, putting on muscle, boosting your endurance and so on. Quote unquote making gains is making strides toward that goal. Today I want to talk about making actual gains in the form of muscle. Typical talk around kettle bell and bodyweight training centers around shredding mobility and high intensity interval training style cardio work. So I want to take a pause and show you some tips for putting on muscle with and without kettlebells. Training for muscle gains involves a few different methods of lifting and training. So if you're looking to start gaining, start here, let's hit it. Top tips for making muscle gains one. Grab a heavier weight. This tip is probably one most of you are aware of, but building gets easier when you add more weight. This isn't to say that you can't build muscle with bodyweight circuits alone, but you'll fatigue your muscles faster and therefore build faster when you put them under a higher load. What does this look like? Well, if you're using a kettlebell or dumbbell weight that's comfortable for you now grab one or two that are more challenging. The key is to use a weight where you can't perform as many reps. For example, a rep range between let's say, 5 to 7 versus 12 or more form becomes extremely important when you do this, so focus not on speed. When you upgrade but quality movements. Two. Be eccentric. Nope, not in the personality sense, but that's a fine option, too. Focus on utilizing eccentric training. Eccentric training is a training style that focuses on going slow on the lowering or expanding phase of movements. For instance, if you were to do an eccentric pull up, you'd pull up as normal. But lower your body back down slowly and controlled at least half speed the same with curls or push ups. Normal lift or rise slow and controlled, Lower research has shown this is one of the best ways to build muscle mass, with scientists stating that the increased load on the muscle is responsible for building muscle fibers better than other forms of training. Three. Work large muscle groups and utilize compound movements focusing on big lifts and working multiple muscle groups at once can significantly boost HGH, also known as human growth hormone, as well as testosterone, two of the most important hormones for gaining muscle. This is because these moves activate more muscle fibers at once when compared to isolated movements. Plus, the intensity activates more metabolic processes, creating a higher hormone response. Examples of big lifts and compound movements would be things like dead lifts, squats the clean and press, then over kettle bell rose and pull ups. Focus on these in your circuits and remember to stick to that 5 to 7 rep range. Four. If you're doing cardio, focus on high intensity interval training. Doing too much steady state cardio when trying to build can dampen muscle gains. While research shows that high intensity interval training can actually fuel muscle growth by significantly increasing HGH levels, one study in particular found that just a single 32nd sprint increased H G H. Significantly high intensity interval training involves alternating periods of intense work and rest. High intensity interval training session could be as simple as all outsprinting for 15 to 30 seconds, followed by a 30 to 62nd walk and repeated for 15 minutes. Or you can even structure a bodyweight strength circuit in a similar fashion and five adequate recovery time and diet. Don't forget to allow for recovery time between heavy lifting and training days. This is the time where your muscles repair themselves, becoming stronger and bigger. Cutting off that time could cut off gains and potentially prime you for injury due to overwork. So be sure to rest and get in those Epsom salt baths. As for diet, growing muscles require plenty of protein, so make sure you're eating enough high quality whole food sources. Along with this, add a serving of clean carbs to your meals. Such a sweet potato, winter squash or starchy veggies like carrots. Since muscles like using glycogen to grow, just don't go crazy and limit those processed carbs.
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