Author: CycleGear

Have you heard about Blue Monday? If you did, it may not be a surprise for you why you may be feeling depressed on the third Monday in January. This day has been named Blue Monday because it seems to be the most depressing day of the year. For those of you who are feeling a bit gloomy around this time, I am here to tell you: that’s something “normal”. At least, you’re definitely not alone with this.

Blue Monday dates back to 2005 when the British Psychologist Dr Cliff Arnall suggested that it is the most depressing day of the year using a mathematical formula. This involves:

• The January weather (usually, with the least sun)
• Debt (usually because of all the Christmas and New Year celebrations)
• Enough time passed since these celebrations
• Falling off the wagon of the New Year’s resolutions
• Possible other factors

Taking all these factors into consideration, they all together will form up the Blue Monday – the most depressing day of the year.

Why is Blue Monday The Saddest Day of the Year?

You may already know that Monday is already considered the most depressing day of the week. According to research, for the course of the week, suicide rates increase on Monday and decrease on weekends. Moreover, more suicides tend to increase after major holidays (just as explained above).

Taking all of this into consideration, and considering that Christmas and New Year’s celebrations are considered among the biggest holidays, as well as other factors earlier explained, the third Monday of January is considered the saddest day of the year. By this moment we’re all pretty fed up, ain’t we? We’re far from the festive period, trying to bounce back from Christmas both financially and physically. Moreover, there’s little natural light around in winter months (and it has been like this for more than a month) and you’re also likely to have gained a bit of extra weight, and have a bit of extra debt. Even if you’re not in debt, your financial situation is still likely to get hit.

Yet, it doesn’t have to be like this. Here I’m going to share ways for you to survive Blue Monday – the saddest and most depressing day of the year. They’re also going to help you get through the entire January blues.

Set achievable goals

One of the best ways to get through the saddest days of the year is to have goals and plans. You may not feel really well because you’ve allowed yourself a bit too much during the holidays, but by this point you can take your life back into your own hands, setting goals and plans. Set yourself up for success and go for it. Start going to the gym, which will help blow off some steam too. The gym has been known for a long time now to be one of the extremely efficient ways to fight off depression!

Track your spending

Keep in mind that you’re not alone when it comes to a mountain of Christmas debt. You’re definitely not alone who increasing their spending. According to research, people tend to spend significantly more around Christmas and New Year holidays than the rest of the year. This leads to significant spending. One way to make sure that you control it is to keep an eye on where your money goes. Check your subscriptions and ensure you’re actually using all of them. Do not buy things just to impress others, especially when it comes to buying them on credit. Your loved ones will still love you. If they don’t love you anymore for not paying extra, it is time for you to think if they are really your loved ones.

Ensure you get enough Vitamin D

Lack of vitamin D will lead to muscle and bone pains, weak muscles and bones, and risk of injuries. However, vitamin D is also essential in regulating our mood and staying away from depression. That’s one of the reasons why we tend to feel much better in the summer when the sun is shining. That’s when our vitamin D levels are topped up!

But even when the sun appears in the winter, the rays aren’t strong enough to get that all-important vitamin D. Try to stay in the sun as much as possible during these days and try to get vitamin D through correct foods that are excellent sources of vitamin D, such as:

• Mackerel
• Trout
• Salmon
• Egg yolks
• Mushrooms

Determine why you want to make changes

Sometimes, when you know “why”, then “how” comes easier. Try to understand what you really need and why you need it. When you want to make a change, sit down and create a list of pros and cons.

Try to enjoy the process

When you’re focusing on the outcome, the way to get there could seem too long and grueling. You must focus on the goal but do not forget to enjoy the journey. Replace bad habits such as smoking and watching endless TV with a healthier one, and you’re more likely to enjoy the process.

Balance your finances

As long as you want to clear your debt in one go, you could consider a balance transfer credit card. There are balance transfer deals offering 0% interest, especially around Holidays. This can help you get on track and control your payments.

Try something new

When it comes to holidays, you might’ve had too many sugary snacks. Yet, do not go harsh on yourself. Trying something new is something important to keep your head clear. That’s true about food too. You could try new foods such as a handful of almonds which help fight the fatigue. But you can try new stuff to do too, it is one of the best ways to fight off depression.

Speak with someone about this

Sometimes, you may need a helping hand. While here at Cycle Gear we’re always ready to listen up, we realize that it may not be enough. That’s why, if you’re living with depression or having negative thoughts, feelings of low self esteem, tiredness, being lost, helplessness, and so on – it may be better to seek some help. It can be a friend or family member, or best, professional help.

Remember, however, that sometimes this can be due to a lack of hormones. For example, men with naturally low testosterone levels are very likely to suffer from anxiety and depression. Cycle-Gear.to, however, can help with that. We offer the best quality anabolic steroids, such as testosterone which will boost your T levels, fighting off depression, making you stronger, bigger, and muscular. These compounds can help deal with depression fast and efficiently, boosting your self-esteem, strength, and your physique appearance!

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In case you notice that you’re reaching a plateau, then it is likely you need to enhance your bodybuilding routine to keep on progressing. If you notice that you stopped gaining muscle, it can be extremely frustrating. But luckily, you’re now reading this and I’m quite sure you will find it extremely helpful.

The human body is an amazing “machinery” that can adapt to almost anything that you’re doing with it. The best part is that it adapts really fast. It is because of the adaptation that people tend to experience “plateaus” in their gains. Hitting a plateau ceiling means that you do not seem to gain any (or very little) strength or muscle, regardless of how hard you work for it.

However, we also tend to gain muscle due to the body adapting to the increase of loads and stress in the gym. Yet, it’s not all that simple. For example, lifting a certain amount of weight helps your body grow bigger to cope with that weight. Then by increasing the amount of weight, the body increases muscle to deal with the bigger amount of stress. While this is true, it’s only partially true, because it’s not all that simple (if it would, we’d all be huge). That’s why it is so important for you to find ways to enhance your bodybuilding routine. We’re here to share those ways.

How To Continue Growing Muscle?

Veteran lifters know that you won’t be able to get continuous muscle growth when you’re constantly following the same program. The same program means the same stress. Therefore, the body is going to adapt to that stress pretty quickly, which means that your current bodybuilding routine will cease bringing any results.

This is why it’s so important to regularly change your workout and bodybuilding routine. It is vital for long-term growth, meaning that you’ll continue getting benefits, growing bigger and stronger. Pro bodybuilders are switching up their workouts all the time. According to some pros, they’ve never had the exact same workout plan twice in their life! They tend to change the exercises they do, add in advanced training techniques, increase reps, sets, weights, decrease rest times, and so on. They know exactly what to do to burn fat and build muscle and the right way to do it thanks to experience and training. That’s what makes them significantly more muscular than regular people who are lifting weights without a correct bodybuilding routine.

So, there are lots of techniques that pro bodybuilders are using. Even if you do not plan to become a pro bodybuilder, why wouldn’t you use them too to stimulate muscle growth? They can help you break through muscle building plateaus and also help speed up strength and muscle growth. So, using them will significantly help enhance your bodybuilding routine.

Ways to Enhance Your Bodybuilding Routine

Make it more intense

The reason why I put this first on the list is because it is the most important one. I see too many guys in the gym working out half-hearted, barely doing any exercises with barely any intensity. This way you’ll now grow! Having a gym membership will not help you grow, similar to barely working out will not. It is the intensity that builds muscle. Many of the tips I will share below involve increasing the intensity of your workout in one way or another. You can increase the intensity of your workouts in various ways. Slow reps, negatives, drop sets, superts, circuits, forced reps, shorter rest periods, heavier weights, and numerous others are ways you can increase intensity. People who are training for a while may lower their intensity level without even realizing it, so they only “think” they train hard.

Change up your exercises

All muscle groups have different exercises that you can (and should) use to train. Many weight lifters will end up stuck in the same routine of moves week by week. Moreover, many leave out the exercises that they do not like. In fact, I would recommend going for those that you do not like (unless you have some injuries that prohibit you from doing them). Exercises that you don’t like means that they are not easy to perform, meaning that they are effective for muscle growth! While you can have a few basic exercises such as deadlifts, bench presses, and squats (among others), especially if you try to improve your performance for a specific exercise, you still need to aim for your workouts to include a wide array of exercises. As said, pro bodybuilders claim they’ve never done the same workout twice!

Add drop sets

Even if you’ve reached a hard plateau, this is a shock training technique that can break through it if you do it correctly. Drop sets are popular in the gym among weightlifters as they work by getting more reps out of you by gradually dropping the weight off (until you can’t do it anymore even with the lightest weights). This breaks most muscle fibers and forces more blood into the target muscle group. This is what you need to see muscle tissue growth. Drop sets are theoretically simple, yet highly effective. Keep your set until you’re just about to fail, drop the weight, and immediately continue with your reps. Do it until your muscles completely fail. Have 3 to 6 sets in total. You’ll certainly feel the burn!

Work different muscles each day

Switching up the days you are working out can actually lead to a big impact on your results too! Generally, it is a good idea to try your weakest muscles at the beginning of the week when you have the most energy in your tank to work them hard. However, similar to anything else in your routine, it is worth changing every once in a while. Especially because after a while they may not be your weakest muscles anymore. So, instead of working the biceps on Monday, you could try focusing on bigger muscles such as your back. Especially pulling exercises for your biceps will work your back too. In short, you may try to switch your bodybuilding routine to train different muscle groups on different days.

Introduce the supersets

When it comes to growing those stubborn muscle groups, one of the absolute best ways to promote muscle growth is the combination of big compound exercises with an isolation movement. An example of that would be bench presses and flat bench flys. What you need to aim for is to complete your bench press as normal, but then immediately smash out a set of dumbbell flys (maximum rest time is to catch your breath). You do not need big weights for this. What you should aim for is muscle contraction. This means that you do it slowly and in a controlled manner, squeezing at the top of the movement. There are lots of combinations of compound and isolation supersets for you to try. Squats and leg extensions, wide grip pull up and straight arm pull down, close bench grips and skull crushers are just some examples.

Change your reps weekly

This is also known as weekly rep cycling. It means that you start with 12 reps per set for one week for all your exercises. The next week you go for 10 reps per set, then 8 reps per set, then 6 reps per set. Repeat. Choose proper weights to maintain a proper form but the exercises feel challenging. There’s still debate regarding how many reps are optimal for muscle growth. It seems that it varies from exercise to exercise, and person to person. However, it is still somewhere between 6 and 15 reps. So, if you cover all the bases by starting at around 12 and ending at 6, you just can’t go wrong. If you do it correctly (with the correct diet and training plan), in week 5 you’re going to find you can lift more than you did back in the first week.

Sometimes less is more

Of course, lifting more is often associated with higher gains. However, heavier weights are likely to lead to injuries and they don’t allow for the muscle contraction you need to grow muscle. Therefore, sometimes, less is more. Another mistake that a lot of new lifters make is to work out too often. You’re working in the gym to tear muscle fibers, so they can repair and heal, growing bigger and stronger. But if you work out too often, they do not have the time they need to induce growth. That’s why, again, sometimes less is more. Do not go for as heavy weights as possible, and do not aim to train as much as possible. This definitely doesn’t mean you’ll grow as big or as fast as possible!

Negatives

As long as building strength is one of your goals, then the negatives are going to be your saviors when it comes to breathing through plateaus. Negatives are focusing more on the negative part of the movement by using a very heavy weight and moving it very slowly. Yet, due to this, it is extremely important to have a spotter for almost all types of negatives. The heavyweight and slow movement could lead to failure to lift it yourself. It’s also extremely important to warm up well before attempting it. Usually, negatives are only great for experienced lifters. Avoid it if you’re a beginner or you’re someone who usually trains alone. Bench press, pull up, close grip bench, squats – you name it. You can use negatives with lots of exercises.

Slow reps

Slow reps are similar to negatives, but not the same. They are all about control and contraction. Moreover, you do not use heavy weights, you’re actually using a lighter weight. Move slower and do the same number of reps. A good idea for this is to use the 3-1-3 method. This means that you should count “one one thousand” 3 times on your way down, pause counting “one one thousand” once, and then count again “one one thousand” 3 times on your way up. You go for the same number of reps, but you use lighter weights because this movement is much slower. It can be a game changer when it comes to breaking muscle growth plateaus because your body is under tension for a longer period of time.

Partial reps

Similar to slow reps, partial reps work your muscles by keeping them working for longer. Muscles grow when they are under tension for a longer period of time. That’s why some people can grow muscle with only a 30-minute workout, whereas others barely grow any muscles with a 90-minute workout. It is the “time under tension” of muscles that play a role, not the amount of time you’re in the gym. So, for partial reps, you need to change the exercise by not finishing the entire rep. For example, dumbbell curls. Instead of allowing your arm to hang (rest) while your arm curls, keep your left arm slightly bent (at half the movement). Or you could use it at the end of your set, to do 10 more “half reps” with the same (or lighter) weights, when the muscles can’t lift the weight anymore.

Switch up your bodybuilding routine

We all do it – big compounds first, then isolations. Right? Everyone does it. Pros do it too. Why wouldn’t you? Well, yes, it works, but similar to anything else that you do in your bodybuilding routine, your body adapts to it pretty quickly. What you should aim for is to switch up exercises every once in a while. Do isolation movements first, and then go for compound movements. Such as bicep curls before chin ups, for example.

Pre-fatigue your muscles

Pre-fatiguing which is also known as pre-exhausting, your muscles will help break through the plateau ceiling! This technique has been around for years and as its name suggests, it basically pre-fatigues the muscles you want to hit with an isolation exercise. While it is similar to the above-mentioned point, it is different in terms that you go for lower isolation reps (to just pre-fatigue the muscle) and then you immediately go for a big compound move, without rest (only just to catch your breath, if necessary).

Forced reps

Forced reps are something that you’re likely to do without even realizing if you‘ve got used to training with your buddy. It is nice and simple. Forced reps mean that you’re doing as many strict reps as you can without any help. But then you’re getting the help of a spotter to force you through doing another two or more reps. While the last reps aren’t done without their help, they still help you push over the limits, which helps you reach the next level. So, with the forced reps technique you will be able to push 12-13 reps instead of 10, leading to greater muscle tear.

Pyramid sets

The pyramid sets start from a low weight and work their way up to a heavy weight (or vice versa) and then back again. If you’re going for heavier weights first, it is extremely important to have a proper warm-up first. But even if it’s the other way around, never underestimate the power (of injury reducing abilities) of a proper warm-up. You can start your first set in your pyramid with a weight that you can pump out 12 reps in good form. The next set aims for 8 to 10 reps, then 6 to 8, then 4. Also, you could push yourself in your workout to really get the burn and work your way back up to the 12 reps to finish off. Remember that your technique is what matters, so you shouldn’t cheat. Do it slowly in a controlled manner, otherwise it won’t work.

Have a week out

Now that’s something that you may find hard to believe in but to enhance your bodybuilding routine you may need to… have a week out. This is something that lots of fitness fanatics are feeling guilty about, but pros realize the importance of… resting for a whole week. No training whatsoever. Bodybuilding and weight training are not sprints, they are long marathons, and as you need some short pit stops during marathons, you’ll need this short pit stop to enhance your bodybuilding routine too. It’s not only because your body can adapt and the results may stop, but you’ll eventually likely burn out! Taking a week off is sometimes the best thing to break through plateaus.

Your body and mind may need this break from regular and intense training sessions. This way, the muscles will relax, your mind will relax, and that may be something that your nervous system is craving! Usually, your body tells you when you need to take that break. But the week out usually doesn’t need to be used anywhere sooner than 8 to 12 weeks of hard working time!

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So, here is how you can make some changes that will help you start seeing results again. I recommend going for each and every one of them every once in a while, at least, as a form of experiment. That’s because you never know what works best for you.

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Do you think you’re an exercise non-responder? This article is perfect for you! However, before you would classify yourself (or anyone else), as an “exercise non-responder”, it is important to ensure that you’re pumping iron and sweating it out in the gym for months without any (or almost no) results. These are people who are putting in the work and have been consistent for a while but have not seen any results in gains.

It has been proven by science (for years now) that not everyone reaps the same rewards from exercise. In other words, some people must work twice as hard to get half of the results of someone else. Yes, that’s unfair, but unfortunately, that’s the truth. If you find yourself to be among these unlucky people, there are anabolic steroids that can somewhat balance it out. That’s why lots of people use anabolic steroids – their genetics simply do not allow them to reap the same rewards from exercise.

• But with the addition of steroids, you can change this.

The problem is that those genetic freaks could also use the anabolic steroids and become… mass monsters. Such as Ronnie Coleman, Phil Heath, and others. Something that, unfortunately, people that can be defined as “exercise non-responders” will never achieve.

Still, if it sounds like you’re an “exercise non-responder” it may be hard to achieve something that is far from a “mass monster” and that’s just not fair. That’s why anabolic steroids can become so helpful. At Cycle-Gear.to you can get all the help. Information about cycles, diets, workouts, anabolic steroids, how to use them, and so on. You can also buy the best quality steroids for sale on the market. You won’t need to worry about quality and save money.

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What is an “exercise non-responder”?

There’s no scientific definition of what exactly makes an exercise non-responder. However, as you can guess, that’s someone who experiences little or no benefit from exercise. Yet, we can consider someone an exercise non-responder as long as that person does train hard and regularly, with a proper diet and overall lifestyle, nevertheless, they still do not see any benefits. Regardless if we’re talking about building muscle, getting stronger, losing fat, improving endurance, enhancing health benefits, and so on. These people are getting fewer benefits in these areas than other people. Despite the fact that they are working hard for it, both in the gym and in the kitchen.

Still, then again, it can be deceptive to determine whether you fall into the “exercise non-responder” category when it comes to fitness such as building gains or losing fat.

For example, lots of people are not honest with their diets, have incorrect lifestyles (bad habits, poor sleep, and/or others), and are not regular and/or have half-hearted workout plans. Without hard work, a proper diet, and a correct lifestyle, anyone is an “exercise non-responder”. We can classify someone as such only with all these facts on point, and yet, they reap no (or very little) benefits over the course of months, despite their hard work all this time.

Exercise low- vs non- responder

Even then, it is important to understand that the term “exercise non-responder” is not fully accurate. Nobody is a complete “NON-responder”. A more accurate description would be “low responders” because at least some results anyone will get.

It’s important to understand that it is unlikely that there are people who do not see absolutely ANY better from exercise at all. What we’re talking about here is that these people do not get the same (or as much) benefit from a particular practice as others do. Still, research indicates that absolutely everyone can achieve some benefits (especially health benefits) from improving their fitness through exercise.

Good News For Exercise Non-Responders

According to research, different people are responding differently to different kinds of training. This basically means that a specific routine, a specific exercise, or a specific workout plan could be great for some people, and offer little to no benefits for others. But by changing it, it changes in the other direction. This basically means that while some people could be exercise non-responders to one type of exercise, they could be high responders to other types.

There’s a study comparing the results of two training programs: cardio and weightlifting. It suggests that some exercise non-responders did not benefit a lot from their first training program. But they got significant gains after changing to another training program. This proves that even if you consider you are an exercise non-responder, you are still very likely to respond well to exercise and training programs that suit your unique physiology. This proves that people following programs tailored to their goals and preferences will experience much greater results than those who do not follow a tailored program.

Also, it is important to remember that you increase the benefits of working out by increasing the workout intensity as progressive overload. It is no wonder that you have no results if you’re not increasing the workout intensity. For example, studies suggest that people have very little benefit from performing the exact same workouts (same weights, reps, sets, rest times, and exercises) for longer periods. This is because the body adapts to this stress and provides no further benefits.

What does it all mean?

This basically means that in order to see results, you need to go for progressive overload. At the same time, the great news is that even as an exercise non-responder you are still going to respond to exercise. As long as you go for the right kind of exercise, for the right amount, and at the correct intensity. Do not forget that your response to exercise is also greatly influenced by various other factors. Such as your diet, stress, sleep quality (and quantity), and other factors.

Conclusion

In the end, unfortunately, not everyone will benefit from the same kind of exercise equally. Also, some people are still responding much better to overall exercise than others. Nevertheless, it is still important to understand that everyone can greatly benefit from their training plans. However, it is important to understand that you need to work out the best type that works specifically for you.

Moreover, it is extremely important to understand that as an exercise non-responder or not, your results greatly depend on various factors. Such as sleep, stress, nutrition, and so on. You can be surprised by how much you can increase your gains by enhancing your sleep quality – 7-9 hours of high quality sleep every night. By going for a healthy and balanced diet. Also, managing any stress, ditching negative habits, and so on. Dieting is one of the most important factors. You should ensure you have a balanced diet with enough calories and protein to boost your gains.

When you’re sure you’re doing everything alright and you still hit a plateau ceiling in your fat loss or muscle gains, then you can consider Cycle Gear to help you reach your goals. There is nothing better on the planet than anabolic steroids when it comes to gaining huge amounts of muscle and burning fat. We know that you may be afraid of their side effects, but we can help you with that. We can suggest the best way to use steroids so you know you’re going to achieve your goals while staying away from the side effects.

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“Does food impact strength training?” is a question that even if you can’t answer scientifically, it is a question that you can very easily guess. It is quite obvious that it does impact strength training and it actually has a huge impact! So, food plays an extremely important role in our lives – it is crucial to… live. However, it is also crucial to achieve your bodybuilding results. Working out in the gym to achieve your body goals takes a lot of energy. That’s the fuel that must come from somewhere… and that’s the food that you eat.

Your car takes its energy from the fuel, while your body takes it from the food. However, if you were to put poor quality fuel (especially on a constant basis) on your car, it’ll simply not perform as well. Well, the same is true about your body. By eating poor quality foods, your body will poorly perform. So, if you want to lift big and build big muscle, you need the right fuel in your tank. Regardless if you aim to burn fat or gain muscle, it all depends on your diet – pairing it with a regular workout plan.

So, how does food impact your strength training and how do you support your gain goals? Check it all below.

Better Food (quality) = Better Results

Yes, as simple as it sounds. The better the quality of your foods, the better the results. While you are pushing your muscles hard in the gym to increase hypertrophy (muscle growth), it is not very efficient unless your muscles are getting the fuel they need both before and after your workout. The reason is very simple – the muscles need the right energy to be able to perform correctly which will trigger hypertrophy, and your muscles need nutrients to grow by starting the recovery /repair process. The foods that you eat basically provide you with the energy to strength train in the first place and support the rebuilding of stronger, bigger tissues.

This is the reason why junk food just won’t do the job, even if you eat a lot of it. It doesn’t provide the nutrients (macronutrients and micronutrients) your muscles need. That’s why not only the quantity (how much) you eat, but quality (what you eat) matters too. The body needs special nutrients in order to construct new muscle tissues.

In fact, if you are pushing hard in the gym with lots of strength training but do not have adequate nutrition, you can actually end up losing your muscles. The total opposite of your goals. Simply because the body doesn’t get what it needs to regrow muscles. Not to mention that without the right foods, you’re going to feel sluggish in the gym. This way, you’re just wasting your time with your half hearted workout. If you want to maximize your gains (both strength and muscle gains) and help you burn excess fat (revealing that lean and shredded appearance) you need the combination of both:

• The right amount of food (calories) you eat per day
• The right quality of foods (micronutrients) with balanced macronutrients

How much should you eat when strength training?

This is a question that we can’t just give a straightforward answer. It depends on various factors such as your goals and your current body numbers (mostly). When you aim to build muscle, you need to provide more calories (foods) than it burns. This means that you need more calories than calorie maintenance which maintains current weight. But what is bulking calories for one, may be cutting calories for another, because of the big difference in body weights and fat percentages across different people. If you want to burn fat, you’ll need to aim for cutting calories.

Regardless of your goal, you can count your calories based on various factors. Then, with the amount of calories you need for maintenance, and with a goal in mind, you can determine how much food you should be eating. In both cases, it is around 500 calories per day more or less than maintenance, depending on whether you’re trying to bulk up or cut.

Not only that, the tricky thing is – where do those calories come from? As long as you’re getting them from quality foods, you’re going to get muscle development. If you get them from junk food, you’re likely to see fat gains. Even if you’re cutting with junk food, you may be losing weight, but you still won’t get that shredded and lean appearance.

Macronutrients when strength training

It is extremely important to have a balanced diet, rich in nutrients, with proper balance of macronutrients. That’s important to stay healthy, but it is even more important during strength training. When you focus on gaining muscle, for example, you need to up your protein. It is a crucial micronutrient to achieve success in bodybuilding simply because muscles are mostly made up of protein. Want to increase muscle mass? Increase protein intake. People with a sedentary lifestyle (those who are not very active) may not need much of it. 0.8 grams a day per kilogram of body mass is just enough. For fairly active individuals around 1.2 up to 1.7 g/day/kg/body mass is enough. But if you want to gain muscle, you need at least 1.6 up to 2 g/day/kg/body mass.

And that’s just protein. You also need quality (complex) carbohydrates. Around half of what you are eating should come from carbs. They are important to provide your muscles the energy they need and aim for recovery. Then there are also healthy fats that are important to stay healthy, aid recovery, and also provide the energy demands for your muscles. Around 10-20% of the total calories you get a day should come from healthy fats.

In short, you aim for a balance. That’s why you may have heard about the term “balanced diet”. Many avoid carbs or fats, but that’s a huge mistake. While you definitely shouldn’t be getting unhealthy carbs and fats, and you shouldn’t be eating too much of them, completely avoiding them is a huge mistake, hindering your gains. While it is hard to be deficient in fat, try to ensure that every meal and snack includes protein paired with quality carbs and only a small bit of healthy fat.

Why no Junk Food?

Everyone loves various types of junk foods, right? Why wouldn’t they help us grow muscle? Well, junk foods such as pizza may actually be great when it comes to gaining weight, however, it doesn’t mean that the weight you’ve gained comes in the form of lean muscle. You can have some junk food such as pizza every now and then because it is not going to completely sabotage your gains. However, a diet full of processed and sugary foods is definitely not going to maximize your muscle growth but is very likely to maximize fat gains.

Eating high sugary foods will spike your insulin. Over time, it could lead to insulin resistance. Whereas insulin is a vital hormone, too much of it will hinder your fat burning process and increase the fat gaining process. This is one of the reasons why high sugary foods tend to pack on your belly so easily. Moreover, most of them have almost no nutritional value! This means that while they tend to store as fat, they will provide no benefits for your body.

Additionally, chowing down on a bucket of chicken or fat burgers and fries will not be delivering the nutrients you need and will make you feel sluggish and groggy. Over time, it adds up and makes you fat, lowers your energy levels and motivation to work out, and also the way you perform in the gym to achieve your goals.

Food to eat during strength training

It is important to understand that building muscle and strength is possible with the right foods that can fuel your workouts and support muscle growth. Moreover, these are foods that are less likely to store fat, delivering that lean physique everyone is dreaming about. You need the right macronutrient balance from quality foods. With it, you are also going to get the micronutrients you need. You should focus on lean protein rich foods and complex carbohydrates. Here’s the list of foods that you can eat that will deliver your gains:

• Eggs
• Chicken
• Lean beef
• Cottage cheese
• Salmon
• Beans
• Tempeh
• Tofu
• Tuna
• Greek yogurt
• Quinoa
• Brown rice
• Nuts and seeds
• Vegetables
• Various green leafs
• Berries
• Different fruits
• The list does not end here

What to avoid when strength training?

If you really want to maximize muscle growth, it is better to avoid these types of foods:

• Alcoholic beverages (or foods)
• Any foods (or liquids) with added sugars (high sugar content)
• Highly processed and fried foods

Ready to strength train like never before?

With the quality foods that you’ll now be eating, you’re well on your way to hardcore muscle and strength gains! You are going to notice faster recovery, less muscle soreness, better performance, more strength, energy, endurance, and stamina! Now, going to the gym is going to be easier. Your nutrition has always been and always will be an extremely important factor in pre and post workout, the way you feel, the way you perform, and the way you look.

Nevertheless, if you’re trying to diet correctly and you still struggle to achieve your bodybuilding goals, then you may need a little support. With our 100% quality anabolic steroids, you’re sure to hit your goals in no time. We provide the best quality steroids on the market for the best prices, saving you money and ensuring you only get the best in terms of quality and purity. Moreover, at Cycle-Gear.to you may get help in terms of cycle advice so you can be sure you’re well on your way to smashing those goals while ensuring you stay safe and away from side effects.

With them, you can get ready to build lean muscle, burn fat, and strength train like never before. You’ll get extreme strength and energy. Regardless if you’re bulking or cutting, we’ve got different compounds that could support your goals. But even with them, it is still important to remember that you still need the right food as nutrition still greatly impacts your muscle growth and strength training abilities.

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Check here the best leg workout exercises to build bigger and stronger legs! First off – never skip leg day! It has been said millions of times across the gyms across the world and that’s for good reason. Lots of people (especially guys) tend to skip leg days. But that’s a huge mistake. Men tend to skip leg days because training legs usually involves more pain and/or because most men want a huge upper body. But let’s face it – nobody loves a man with a huge upper body (chest and arms) with skinny legs. Those chicken legs never look good. In fact, strong legs and a lower body are a solid foundation for any physique.

Bigger and stronger legs won’t only look awesome, but they will help you with everyday tasks too. They are greatly helping your performance in the gym, and are helping with daily activities such as climbing stairs, running after the kids, getting groceries home, and numerous others. So, as long as you want to look better, feel better, and perform better, make sure you go for the best leg workout. And to build stronger and bigger legs, you can get help with some barbell exercises.

Lots of people (especially newbies) avoid a barbell. We understand why – they may look intimidating. However, it is important to know that barbells are actually an excellent tool for full body strength. Anyone could do them in order to gain strength and muscle. The bar alone could be an awesome way to improve balance and coordination. Check below some of the best barbell exercises that help you build awesome lower-body strength and muscle! Make sure to include at least some of them for the best leg workout to build bigger and stronger legs.

Back squat

This is one of the most common and popular exercises to build leg muscle. Ask a pro regarding exercises for the best leg workout and back squat is going to be on the list. You start by placing the bar behind your head, sitting on your trapezius (muscles at the top of the shoulders), and engaging your core. Tightly grip the bar and bring your elbows down and towards your body. Place your feet hip-width apart, with toes slightly turned out. Now what you want to do is to press evenly through your feet, sitting back into your hips and down. Go down until your thighs are parallel to the ground (ideally). Engage your core and push through your feet to stand up. Don’t swing or bring the weight in front of you.

Barbell front squat

The barbell front squat is similar to the back squat, but it is usually for more advanced lifters. It is similar in terms of alignment to back squat, but as its name suggests, the barbell is in front of you this time. The hands could be in two positions – either shoulder-width apart under the bar or crossed over the bar. Must keep your elbows up to ensure a stable shelf for the barbell. Similar to the back squat, engage your core and push evenly through your feet, thrust your hips back and down, allowing the knees to follow the foot’s midline. Keep feet hip-width apart and get down until the thighs are parallel to the floor. Push back up to the starting position without swinging.

Single-leg Romanian barbell deadlift

Of course, this is an exercise that you should perform only after having some lifting experience first. You start by setting up as you would for a stiff-leg deadlift. Have your feet hip-width apart and the barbell directly over the center of your feet. Set down the working leg and get the supporting leg back. Push the hips back, grab the bar with hands shoulder-width apart, and as you engage your core, pull your shoulders down almost as if you’re holding something in your armpit. You’ll need to keep the barbell patch close to the front leg as you raise it. When you reach the top, lock in a slight posterior pelvic tilt. Then, you push your hips back as you go back down. Go down until you get to the knee. Repeat the same for the other leg.

Sumo barbell deadlift

A sumo barbell deadlift is called this way because your position is similar to those in sumo sports. You get into a very wide stance with your toes pointed out. This position is going to allow for your arms and elbows to stay inside your legs, with your shins almost perpendicular to the floor. By having straight arms, grip the bar so it would slightly rest against your upper thighs. What you need to do is to pull your shoulders back and down, as if you’re pulling them apart. You must engage your core with your legs as you lower the barbell and push your hips back. Similar to other deadlifts, be sure that you keep the barbell path as tight to the legs as possible.

Barbell split squat

You start the barbell split squat by placing the barbell across your back (on trap muscles) as you would in a back squat. Again, engage your core, drawing elbows down and in. Many suggest that it helps you keep your gaze forward and focused on one spot. From this position, you take a step back with one leg, by keeping your shoulders and hips from tipping forward. Next, drop your back knee as close to the floor and press through your feet to return to the starting position. Switch to the other leg when you complete all reps for one set.

Barbell hip thrust

For this exercise, you’re going to need a low bench (around 16 inches or even shorter). You start doing it by sitting with your back on the bench and your shoulder blades sitting flush on the top of the bench. Rest the barbell across your hips. You may find it more comfortable with a barbell pad or towel under the bar. Especially when aiming for heavier weights. Your feet should be hip-width apart, plated on the floor. As you press into your feet, lift your hips off the ground. At this point, the shoulders are on the bench, and your hips lifted off the ground are creating a bridge position. Once you’re reaching the top of the bridge position, be sure that your chin is still tucked in. Control the form as you lower down.

Best Leg Workout (with a Barbell) Conclusion

These are some of the best exercises you can do with the help of a barbell in order to grow bigger and stronger legs. However, keep in mind that these are just some examples as there are numerous other examples. Not only that, there are numerous other exercises you can (and should) try to grow bigger and stronger legs.

Nonetheless, one sure thing is – do not ever try to find an excuse for skipping leg day! That would be a huge mistake as long as you’re serious about your gains and physique.

• However, we all know that training legs can be painful, and with slow recovery, wishing to have even faster and more results. As long as you want to gain muscle even faster, get stronger, faster recovery, and be able to perform those leg exercises easier – you will greatly benefit from our Cycle Gear!

At Cycle-Gear.to you will find the best gear on the market with the best quality and prices you can find. We can help you determine the best ways to use them with an individual cycle advice plan in case you’re afraid of the side effects or simply unsure how to get the best possible results. With the help of Cycle-Gear.to, you’re sure on your way to getting stronger and bigger. Use the quality anabolic steroids we offer for sale and go for this best leg workout (with a barbell) and you’re sure to get stronger and bigger legs in no time!

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If you’re attempting to build some muscle, you may already know that strength training is only half of the work as you also need to eat to bulk up. You may know that you need to eat in surplus to bulk, but to gain good quality muscle, you will need good quality foods. Bulking up involves consuming more calories than you burn, that’s why you eat a lot. It also involves lots of strength training, to cause the micro tears in muscle fibers, which makes them grow bigger and stronger.

But “simply eat to bulk up” is not enough. You will need to consume quality foods. For example, a lot of the calories (foods) that you eat should come from protein. This means you should eat lots of protein-rich foods. The logic behind it is very simple – our muscles are 80% made of protein. If you expect them to grow, you’ll need to eat lots of protein. But you’ll also need complex carbs to keep the muscles fueled with energy to keep on pushing in the gym, and you’ll need healthy fats for energy, keep you healthy, proper hormonal balance, and so on. Generally, a healthy macronutrients balance.

That’s why, yes, a larger food intake of quality foods may have an impact on your bank balance. Especially when you pair it with a gym membership and numerous other expenses. Such as anabolic steroids that help you bulk up extremely efficiently and fast. However, that’s all worth it.

Anyway, here I’m going to share 10 foods that you can eat to bulk up. It’s obvious that you can eat many more (while avoiding junk, and processed foods) and you can have a bigger variety. But these are the foods to eat to bulk up efficiently!

Foods To Eat To Bulk Up

Eggs

A single egg contains anywhere between 5 to 6 grams of protein and fat. Eggs are excellent muscle building thanks to their extremely high nutritional values. They provide the proteins and amino acids necessary to see muscle growth. That’s why you always see bodybuilders eating eggs – they are extremely efficient. Fried eggs, omelet, boiled eggs, frittata, or poached egg – you name it. They are all going to help you bulk up.

Oats

Wondering what to eat to bulk up? Oats! They are an excellent source of quality carbohydrates. Pizza also offers carbs, but not the quality of oats. That’s why you should put down that greasy pizza and eat these complex quality carbs from oats. Just a single cup of oats contains almost 50 grams of quality carbohydrates and 6 grams of fiber – another extremely important nutrient for your muscle building process. Moreover, oats are very low cost, and convenient to prepare and eat. There’s a wide variety of oats foods you can try, and they can be easy foods to take on the go.

Olive oil

While olive oil is more expensive than other oil types, it is worth it due to its awesome nutritional benefits. Olive oil contains mono and polyunsaturated fats – the ones you need to eat to bulk up. If you’re searching for ways that will give you a calorie intake boost – you can add it nearly anywhere, even in your protein shakes. The next time you’re cooking eggs, meats, potatoes, or salads, switch to olive oil instead of others.

Chicken breast

Yes, that’s right. You were expecting it and we shared it. Chicken breast is the most protein-rich foodstuff, so if you really plan to get those muscles pumped, make sure you eat lots of chicken breast. If you’ve heard some pro bodybuilders’ stories, you may already know that they are purchasing chicken breasts in industrial quantities. That’s why they have muscles in industrial quantities.

Rice

Yep, another food that you most likely expected that cannot miss our list. Rice is a complex carbohydrate. During bulking, you can go for both white and brown rice, but be careful of it, especially the white one as it can easily add too many calories (that’s why white rice is rarely a good option for those who are cutting). Yet, it can be great for bulking.

Broccoli

You’ve seen bodybuilders eating chicken breast, rice, and broccoli right? Because this combination provides you with almost anything you need in terms of nutrients. Broccoli is extremely valuable in terms of necessary micronutrients. It may not offer many calories (that’s why it’s most popular in cutting), but you may still need to eat broccoli at least every once in a while to bulk up.

Ground beef

It’s not exactly that nice juicy steak, but it can provide you with a lot of protein (6-7 grams per raw ounce) and fat content depending on the leanness you get. It is not as expensive and it is highly efficient to bulk up you. However, make sure you don’t eat it too often as it can cause health issues. Moreover, avoid the high-fat chunks. Dry the beef with paper towels to avoid the “too high” fat content.

Salmon

If you still wonder what to eat to bulk up then you definitely need to get salmon. Unfortunately, it may be more expensive than other foods I’ve mentioned so far, but it is extremely efficient at growing muscles. It has a high fat content, and high protein amount in combination with a perfect amount of omega-3 and lots of micronutrients. Such as phosphorus, zinc, magnesium, selenium, and potassium – all essential for growing muscle mass!

Milk

Dairy products are great at muscle building. Moreover, they are extremely delicious. And they can be cheap too. Whole milk is an extremely beneficial weight gaining food for bodybuilders, having lots of protein and fat. Are you a skinny dude? Add milk to your regimen and you’ll grow!

Potatoes

When you want to build muscle without spending too much money – go for potatoes. Avoid the low fat diets when you struggle to eat more or are not in the best financial situation. Potatoes will fix both of these issues. They are providing a significant amount of carbs and they are some of the cheapest foods out there.

Tuna

Yes, tuna is not the cheapest food to buy, but it is among the best for weight and muscle building. A can of tuna can provide 25 grams of lean protein, so it is highly cost efficient if you think about it. If you are wondering how to get even more calories, get tuna in oil. If you’re getting too many calories and/or too much fat content – get tuna in water.

Bananas

Bananas are not only cheap and super tasty, but they are extremely nutritional too. They provide quality carbs, and lots of micronutrients, and do not break the bank. Add bananas to bulk up after or before a workout to get carbs after or before your workout. Easy “to go” food too. You can combine it with whey protein, peanut butter, add in a fruit salad, or numerous others.

Berries

Berries do not provide lots of protein, but they provide lots of micronutrients that your muscles need to grow. Whatever berry you love – go for it. But better to have a variety of them.

Peanut butter

Lots of fitness gurus are recommending peanut butter. That’s because it is actually that helpful for growing muscles! Peanut butter is usually cheap, but super tasty, and easy to eat, with a huge amount of calories and fat and protein content. Just two tablespoons will provide 6 grams of protein and 16 grams of monounsaturated fats! Blend it, eat it, top it, or pour it – whatever will work.

Whey protein

This is not exactly a food to eat to bulk up, but it is still highly efficient at bulking up. Whey protein is among the best investments you can make, simply because it contains 80-90 grams of protein per 100g content, the highest “foodstuffs” out there. It’s not the cheapest to buy, but it is the cheapest cost per gram of protein!

Bulk Up With Cycle Gear!

Working out, resting, and eating enough quality foods are crucial to bulk up and see the muscle grow! If you eat poor-quality foods, you are very likely to be disappointed. But as long as you eat the muscle-building foods above, you are well on your way to packing lots of quality gains.

However, we know that it can be very hard to see those gains. Sometimes, you may be working out hard and eating well, but you still feel like you don’t make the gains you deserve. That’s when you may need a helping hand. Cycle-Gear.to is here to offer that hand. We’ve got all the ultimate muscle-building products that will help you grow huge muscles! Not only that, but you’re going to save money on our site, so you can get those compounds without breaking your bank account. We’re going to help you with cycle advice if you need it, so you can make sure to remain safe while using those quality steroids if you’re afraid of the possible side effects.

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