How To Quickstart Your Muscle Gain Journey

Featuring Stefan‘s Back Double Biceps photographed by Sebastian RΓ€uchle.

Let’s eat and grow!It’s so easy, isn’t it?

Yay, bulking (=being in a calorie surplus to build muscle mass)! What sounds like a dream for many, is in my eyes even more difficult than cutting (=being in a calories deficit to lose fat). Why?

  • Finding the balance between gaining muscle and gaining fat: some of us do not like the more “fluffy” look and don’t allow themself to eat enough; others just get into a dreamer bulk (=insane calorie surplus) and gain far too much body fat. The sweet spot inbetween is desirable as too much or too less fat are not favorable for building muscles.
  • Hard gainer: you feel like you eat a lot of food but actually you are such a restless person, that it’s simply not enough; or your appetite is low (stress or whatever) and you just can’t eat that much.

Nevertheless, difficult is not impossible and therefore we collected some tips to help you on your gainz journey πŸ˜‰ .

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How To Quickstart A Successful Fat Loss Journey

Congratulations! You have made the choice to invest in your health: not only does losing fat make you look good naked but has also sustainable health benefits, as we already told you hereor for the science nerds here. Nevertheless, you may be overhelmed about the information available: What diet should I follow? Is it bad to eat carbs in the evening? Do I have to do cardio? Or go daily to the gym?

To be honest, it is much easier than you think. Create a calory deficit. How? We help you with some tips.

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Exercise Selection and Repetition Ranges

One of the most basic questions in training is: how much do I have to lift? There are training programs, that allow you to choose from a wide selection of exercises. For example you could find a program that calls for “4×10 repetitions of any quadriceps dominant leg exercise”. What exercise do you choose, and does it even matter?
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Hypertrophy: Top 3 Training Mistakes

Hypertrophy training focuses on getting your muscles to grow. And who doesn’t want to grow? To ensure you spend your time at the gym the most efficient and productive, I compiled the biggest training mistakes for hypertrophy. Read this, think about it, hit the gym and get growing!

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