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How To Increase Vascularity: 15 Effective Strategies to Get Diced
Let’s be honest; prominent veins on a muscular physique look badass. Vascularity is considered a symbol of leanness, muscle mass, strength, dedication, hard work, and, as we said — badassery. Not only that, but a vascular dude is also a nurse’s dream.
Although most lifters want to get more diced and vascular, it is easier said than done. Multiple factors, including your diet, training, and body fat percentage, affect the visibility of veins in your body, and you must do everything right to maintain them throughout the year.
Vascularity is a highly sought-after attribute in fitness and bodybuilding, as it can improve your aesthetics. If you’ve ever noticed, most professional bodybuilders get super vascular close to a show; however, they lose their sharpness as soon as they start refeeding after the contest. Your vascularity can change daily, depending on your food intake and body fat percentage.
Contrary to what most people think, crisp conditioning and monster vascularity are not reserved for bodybuilders. Anyone can improve the visibility of their veins and blood vessels by controlling a few factors.
In this article, we go over the basics of vascularity and everything you need to know about improving the appearance and prominence of your veins, including the factors that affect your vascularity and the 15 most effective ways of improving it.
Understanding Vascularity
Vascularity is defined as the visibility and prominence of veins and blood vessels beneath the skin. There is no special exercise or diet to improve your vascularity. You must control several factors to enhance the visibility of veins and blood vessels under your skin.
Vascularity is chased by folks striving to achieve a shredded and muscular physique. Your vascularity mainly improves when your blood flow increases, causing the vessels to expand and become more prominent. A vascular individual’s veins will generally be thicker, wider, and denser than an average person’s.
Besides people that train, individuals with a physically intensive job and a low body fat percentage usually have insane vascularity. Manual labor keeps their blood flow high throughout the day, which expands their veins.
Bodybuilders chase vascularity as it can boost their aesthetics by enhancing their muscle definition and making them look bigger and stronger.
When veins and blood vessels become more visible as a result of a low body fat percentage, it gives the appearance of tightly wrapped skin around your muscles, helping you achieve a 3D physique, which is a jargon in the bodybuilding world for well-defined, full, chiseled, popping, and separated muscles.
Now that you are well-versed with the basics of vascularity check out the factors that affect your vascularity and the best ways to improve it.
Factors Affecting Vascularity
Although many people want to improve their vascularity, only a few understand the role of veins in the body and how it affects their overall health and well-being.
Blood vessels, including arteries, veins, and capillaries, transport oxygen, nutrients, hormones, and immune cells throughout the body. Arteries deliver oxygen-rich blood from the heart to various tissues and organs, while veins bring the oxygen-depleted blood back to the heart.
During a pump-inducing workout, your veins get dilated and move closer to the skin’s surface to make more space for the blood to return to your heart, so oxygen and nutrient-rich blood can be circulated again.
Multiple factors influence vascularity and impact the visibility and prominence of veins and blood vessels. Understanding the factors that affect your vascularity will help you fine-tune your fitness regimen. All the 15 methods mentioned in this article (and your vascularity) will come down to these factors and how you manage them.
Genetics
Like most things in bodybuilding, this is where it starts. Some people naturally have more visible veins due to their genetic makeup. Others have to slog away to achieve their vascularity and conditioning goals. Plus, some people have thicker and wider veins than others, making their vascularity stand out.
Furthermore, different people will respond uniquely to the same diet and exercise program. Your training partner might achieve crisp vascularity much faster than you, or vice versa.
Body Fat Percentage
Vascularity is a sign of low body fat as an individual must have a low amount of subcutaneous fat to unveil his muscle definition and veins. Achieving a lower body fat percentage should be your primary objective if you want to improve your vascularity.
Related: Body Fat US Navy Calculator
Muscle Mass
Your vein visibility and prominence improve as you build muscle mass. As you build muscle, your veins come closer to the skin surface, which improves their visibility. Conversely, you will lose some vascularity with a decline in your muscle mass.
Improvement in vascularity boosts your physique aesthetics as it boosts your muscle separation and definition. Most lifters report the development of lines and striations as they shed body fat and build muscle mass.
Hydration
Hydration is a complicated and often misunderstood subject when it comes to improving vascularity. Contrary to what most people believe, you must be adequately hydrated to improve your vascularity.
Many people make the mistake of cutting their water while trying to lose weight. However, it can lead to health issues. On the flip side, not managing your water and food intake can lead you to hold onto water weight.
Diet
You must follow a nutrient-dense whole-food diet and count your calories if you want to improve your vascularity. Plus, your diet should be rich in antioxidants and nitric oxide boosters. These will help dilate your blood vessels, improve blood flow, and make your veins more visible and prominent.
Blood Flow
Efficient blood flow and vasodilation are essential for pronounced vascularity. Cardiovascular exercise, nitric oxide production, and certain supplements can influence blood vessel dilation.
Hormonal Balance
Your hormones play a crucial role in influencing your vascularity. Testosterone can boost vascularity by helping improve muscle development and blood flow. Men are usually more vascular than ladies as they produce more testosterone. On the flip side, estrogen is the female sex hormone, and higher estrogen stores lead to bigger fat stores.
Bodybuilders that take synthetic testosterone often experience a boost in vascularity as their bodies are primed to shed excess fat and build muscle mass.
Age
There is a decline in vascularity with age as your skin loses elasticity and blood vessels become less prominent. Testosterone production in men also declines with age, which is another reason for muscle mass and vascularity loss.
Medications
Certain medications, such as beta-blockers, can affect blood flow by reducing vasodilation. Such types of medicines can lead to a fall in vascularity. You must consult your healthcare professional before starting a workout, diet, or supplement program if you are on any medication.
15 Best Ways To Improve Your Vascularity
Here are the 15 most effective ways of boosting your vascularity:
Target Muscle Groups Where You Want to Improve Your Vascularity
You cannot spot-improve your vascularity in a certain muscle group, as you must focus on losing body fat and building muscle by following a balanced diet and training program. Vascularity tends to be generalized to the entire body. However, you must target specific muscle groups during your workouts to improve your musculature and conditioning.
When someone says they want to improve their vascularity, they are usually referring to their arms. You’ll hardly ever find someone looking for ways to increase the vascular density in their glutes (it would be borderline gross if they did).
If you want a thick and gnarly cephalic vein and your forearm veins to look like a roadmap, you must focus on training your upper and lower arms effectively. Train your target muscle groups two to three times per week to improve your vascularity. However, you must take into account your experience level and training intensity. Advanced lifters that follow a high-volume and high-intensity training program should limit training each muscle group to twice weekly.
Follow a Balanced Exercise Regimen
Many people go all-in on isolation and machine exercises while trying to increase their vascularity. However, they leave significant gains on the table by following this approach. Your workout program should have a balance of compound and isolation exercises.
Compound movements help build muscle mass, which pushes your veins closer to the skin layer. On the other hand, isolation exercises help improve your conditioning and muscle definition.
Furthermore, since you must prioritize losing body fat (and weight) to improve your vascularity and conditioning, you should favor compound exercises that involve multiple muscle groups, as they will result in higher caloric expenditure.
Your workout programs should also maintain a balance between strength training and cardiovascular training sessions since you cannot enhance your vascularity while gaining body weight or fat.
Incorporate HIIT Exercises into Your Training Regimen
High-intensity interval training (HIIT) involves alternating between several minutes of high-intensity movements to significantly increase your heart rate to at least 80% of your maximum heart rate, followed by short periods of lower-intensity movements or rest.
HIIT exercises boost blood flow to the target muscles, improving vasodilation and the visibility of your veins. You must incorporate HIIT strength training and cardiovascular sessions into your training regimen for optimal improvements in your vascularity.
Remember, you don’t have to turn every workout in your training program into a HIIT workout. Use a training protocol that promotes cardiovascular adaptations, including improved heart health, increased blood volume, and enhanced vasodilation, and you’ll be on your way to achieving road-map-like veins.
Capitalize on Advanced Training Principles
Incorporating advanced training principles such as super sets, drop sets, and intraset stretching can significantly increase blood flow to the target muscles, which can help induce hypertrophy and enhance your vascularity.
Furthermore, the blood flow restriction (BFR) training technique can help boost your vascularity. BFR or occlusion training combines low-intensity exercise with blood flow occlusion, producing similar results to high-intensity training.
BFR training involves performing an exercise while wearing a BFR cuff around the top of the target muscle group. Notably, BFR should be restricted to one exercise per workout. Overdoing it can lead to limb numbness and other vascular issues. Although BFR was initially used in gyms for achieving a muscle-ripping pump, this technique is now gaining popularity in the clinical setting. [1]
Cut Your Calories
Most people need to shed excess body weight to increase their vascularity. You must enter a caloric deficit to lose weight, meaning you must expend more calories daily than you consume.
Your current body weight, objective body weight, and body fat percentage will determine your daily calorie intake goal. You can use our convenient online calculator to determine your ideal calorie intake target.
Break down your daily calorie intake goal into a suitable macronutrient split to work toward your dream physique. Follow a high-protein and low-fat diet to expedite your weight loss progress. Eat a decent amount of carbohydrates before a workout to ensure you have enough energy to get you through a HIIT workout.
Include Blood Flow-Boosting Foods in Your Diet
A vascularity-boosting diet must consist of nutrient-dense whole foods, such as nitrate-rich vegetables, citrus fruits, and garlic. These foods can promote vasodilation, improve blood circulation, and support overall vascular health.
Nitrate-rich vegetables such as spinach, arugula, kale, and beetroot are packed with dietary nitrates. Nitrates convert to nitric oxide in the body, which relaxes blood vessels and boosts blood flow.
Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C and bioflavonoids that support blood vessel health and improve elasticity. Garlic has been shown to improve blood flow and lower blood pressure. [2]
Contrast Showers
Contrast showers, also known as contrast hydrotherapy, involve alternating between hot and cold water during a shower. Many athletes use contrast showers for their potential benefits on circulation, recovery, and overall vascular health. [3]
Hot water showers promote vasodilation, resulting in the widening of blood vessels. On the other hand, cold water showers induce vasoconstriction, which leads to the narrowing of blood vessels. Alternating between hot and cold water during your shower can improve vascular health, blood circulation, and recovery after workouts.
In a contrast shower, you shower in hot water for three to five minutes, switch to cold water for one minute, and repeat this cycle three to five times. You must, however, always finish your contrast shower with cold water.
Make Peace with Cardio
Cardio exercises can make entering a calorie deficit easier, helping you reach your vascularity goal faster. You should ideally do two cardio sessions daily to shed excess body fat. The first should be a 30-45 minute low-intensity steady state (LISS) session done first in the morning on an empty stomach.
The second cardio session of the day should be a 15-minute high-intensity interval training workout (HIIT) done after your resistance training session. You can use a different cardio machine each time to keep your workouts interesting.
Massage
Although massages and self-myofascial release tools such as a foam roller might not directly impact your vein visibility, these practices can optimize muscle function and overall vascular health, which can enhance vascularity.
The mechanical pressure applied during these massage techniques can result in vasodilation, the widening of blood vessels. Since massage techniques can boost blood flow, they can improve your vascularity.
Sauna
Sauna sessions involve exposure to high temperatures, which can improve your overall vascular health and boost your vascularity. The rise in body temperature during these sessions leads to vasodilation, which improves blood flow and can improve your vascularity in the long run.
Regular sauna sessions can also improve your cardiovascular function. It can strengthen the heart and improve its efficiency in pumping blood through the body. Sauna sessions may boost nitric oxide release and improve endothelial function, which is the inner lining of blood vessels and plays a crucial role in vascular health.
Manage Stress
Fitness and bodybuilding aren’t something that you do for an hour a day in the gym. It is a lifestyle. You must stick to it 24X7, 365 days a year. (366 days if it is a leap year — but you get the point.)
Chronic stress is one of the most common reasons behind deteriorating health. The stress hormones cortisol and adrenaline can cause vasoconstriction, which reduces blood flow. These stress hormones can hamper your vascularity by making veins and blood vessels less visible.
Chronic stress leads to poor blood circulation, which limits the flow of nutrients and oxygen to your muscles. It can also cause water retention, leading to bloating and puffiness, which can negatively affect your vascularity.
Sleep Well
As you’ve probably noticed, improving your vascularity involves juggling multiple things, which can be exhausting. You must sleep seven to eight hours each night to allow your body enough time to recover from your day.
Getting a good night’s sleep regulates your blood pressure, helps balance your hormones, improves endothelium function, and reduces inflammation, which can all lead to better vascularity.
Avoid Alcohol and Smoking
Not only do alcohol and smoking hamper your vascularity, but they can also negatively affect your vascular health. Smoking can lead to vasoconstriction and result in increased blood pressure and reduced blood flow.
Excessive alcohol consumption and smoking increase your risk of developing atherosclerosis, a condition characterized by the buildup of plaque inside arteries, which can limit your blood flow and restrict your ability to achieve muscle pumps.
Use Supplements
We don’t mean that you must use supplements to improve your vascularity, but they can significantly improve your conditioning. Many pre-workout supplements come with nitric oxide boosters, which can deliver insane pumps in the gym through vasodilation, which also leads to better vascularity.
You can also get standalone nitric oxide booster supplements, such as L-arginine, L-citrulline, or beetroot extract, which can promote vasodilation and boost vascularity. Omega-3 fatty acids, vitamin C, vitamin K, and antioxidants are other compounds that can increase your vascularity.
Cut Water [Only When Close To a Special Event]
Many models and professional bodybuilders cut water significantly before a photo shoot or stepping on stage, as it helps them eliminate water weight and the related bloating and puffiness. Cutting water helps improve their aesthetics by enhancing muscle separation and definition.
Furthermore, some compounds, such as diuretics, can help eliminate water. However, they are extremely dangerous. You must consult your healthcare provider before undertaking water manipulation or water depletion.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Vascularity serves as a visual marker of fitness and a testament to an individual’s dedication and hard work. Since multiple factors affect your vascularity, figuring out the right formula might require some trial and error.
Although this article lists 15 ways to increase your vascularity, you don’t have to do them all at once. Start by making 3-5 adjustments and fine-tune your routine after every few weeks. Depending on your experience level, improving your vascularity can be a slow process. Beginners might need to drop their body fat levels considerably to reveal their veins. It can take you 12-24 weeks to achieve noticeable progress.
Now that you know the ins and outs of how to increase your vascularity, what are you waiting for? Grab that blood flow restriction band, and head out to the gym. Best of luck!
References
Wilson JM, Lowery RP, Joy JM, Loenneke JP, Naimo MA. Practical blood flow restriction training increases acute determinants of hypertrophy without increasing indices of muscle damage. J Strength Cond Res. 2013 Nov;27(11):3068-75. doi: 10.1519/JSC.0b013e31828a1ffa. PMID: 23446173.
Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Exp Ther Med. 2020 Feb;19(2):1472-1478. doi: 10.3892/etm.2019.8374. Epub 2019 Dec 27. PMID: 32010325; PMCID: PMC6966103.
Juliff LE, Halson SL, Bonetti DL, Versey NG, Driller MW, Peiffer JJ. Influence of contrast shower and water immersion on recovery in elite netballers. J Strength Cond Res. 2014 Aug;28(8):2353-8. doi: 10.1519/JSC.0000000000000417. PMID: 24531433.
How to Do Fish Pose (Matsyasana): Muscles Worked, How-To, Benefits, and Variations
One of the fun parts about learning yoga poses is that you can imagine how the name correlates to what the movement looks like. Fish pose is a rear bending, counterasana (to the shoulder stand) technique, where you prop up on the elbows, lift the heart toward the sky, draw the head back, and gently settle the crown of the head on the floor.
The term matsyasana, its sangskrit name, is also used to identify this pose, matsya or “fish”, and asana, “posture”.
The benefits of this pose extend (pun intended) from the head down to the hips, relieving tension in the neck and throat, lengthening the back and spine, strengthening the arms and delts, and refreshing the abdomen and midsection.
Fish pose is a good counter to keyboard neck, while targeting the throat energy center, chest, and abdomen where we hold lots of anxious tension from stressful habits.
In this guide, you’ll find the best fish pose techniques, while learning about the benefits, beginner variations, and how to make Matsyasana more challenging and advanced.
Muscles Worked During Fish Pose Matsyasana
The fish pose is an opportunity to stretch and strengthen your upper body muscles. The following section is for those who’d like to better understand how these muscles work, their location, and benefits.
Back
The fish pose is a type of backbend pose where the elbows help support the upper body. It’s similar to a bodyweight variation that works the back muscles. However, in a yoga pose, you’ll strengthen the back via an isometric hold, rather than performing actual repetitions with a positive and negative component.
Having several muscles in the back, each has a special role, moving the shoulder blades and arms.
Arms
The arms have an important role in supporting your bodyweight as you tilt your head back onto the floor. Without them it’s not happening. Try the pose and notice that it requires strong arms and shoulders. The tree heads on the ear upper arm, aka triceps are great for stabilizing the arm while the back delts keep the arms behind you.
Deltoids
Fish pose also creates resistance for the shoulders to support, stabilize and decelerate the body when dropping the head back. The anterior delt stretches out when reclining on the elbows, while the back delts decelerate the drop, and keep you up.
Core muscles
No one every thinks about stretching the core muscles and midsection. Yoga techniques like fish pose give us an excuse to do so. Made of the abdominal muscles both deep and superificial, obliques, and spinal column muscles, the torso has many muscles that stabilize our trunk and help us bend in various directions.
How To Do Fish Pose Matsyasana
Not too difficult, most reasonable fit people have the ability to get into a fish pose. Use the following step by step instructions and video demonstration to guide your technique. Then, once you’ve mastered it, or if you need a regression, scroll down for some awesome variations.
Steps
Come onto your back with your knees bent and feet flat on the floor. You also want to keep your lower back flat on the ground so there’s no space underneath.
Slide your hands under your butt, tucking your elbows under your back as close to together as possible, then straighten your legs.
Inhale deeply, then sit up halfway, look down at your feet, and place your elbows and forearms under your back in a reverse plank to hold yourself up.
Now lift your chest, roll your shoulders back, and slowly drop the top of your head onto the floor. Balance gently on your elbows and head. Hold this position for 10-15 seconds.
Slowly undo the pose by lying flat on your back, bending your knees, and moving your arms out from underneath your back.
Spread your legs a few feet apart, and move your arms slightly out away from your body in what’s called a corpse or Shavasana pose. Stretch your neck by moving it to the left and right. Remember to breathe in and out.
Now bring your feet together, reach your arms back overhead, and inhale. Then bring your arms back to a resting position next to your body and exhale.
Then slowly sit up.
Here’s a beautifully done tutorial on the fish pose Matsvasana.
Tips
Ideally, you should not be an absolute beginner before performing this exercise. Fish pose places the neck in extension and loads the spine, therefore, you should be somewhat fit, and aware of your body before attempting this technique.
We highly recommend using a yoga mat or soft surface for this pose for comfort, support, and to avoid hitting your head hard on the floor.
If you’re an absolute beginner, we recommend having something to support your back like a junior bolster, or some yoga blankets to prop you up roughly five to six inches high.
It’s important to not place too much weight on the head, the hips and shoulders be supporting most of your weight.
It’s crucial that your head is aligned with an even spine, not allowing your head to just fall back at a sharp angle.
This Exercise
Target Muscle Group: Back, abdomen, neck
Type: Yoga
Mechanics: Isolation
Equipment: Cushioned surface, exercise mat, junior bolster (Optional), yoga blankets (Optional), yoga blocks (Optional)
Difficulty: Intermediate
Benefits of Fish Pose Matsyasana
Fish pose incorporated a backbend which has many benefits in itself. Here are the highlights of this yoga technique.
Stretch your neck, chest, shoulders, back and throat muscles
Stretching is a healthy habit for healthy, flexible, mobile, and strong muscles. Functional joints that bend and move can only do so when a muscle contracts and expands. If they’re tight, you’ll have limited range of motion, and open yourself up for injuries.
The fish pose is a type of backbend technique that places the body in a position to lengthen the abdominal muscles in the core, the spine, back, neck, and even the front deltoids. It’s so useful that you could do it everyday.
Interrupts negative affects of declining posture
Let’s face it, our postural muscles take lots of abuse especially nowadays, due to being so immersed in the dopamine that comes out of our electronic devices. Forward head posture is a pose itself, although not a good one.
Fish pose does the opposite, helping to improve and reverse this common modern problem. Your chest, spine, shoulders, and neck are all affected from bad stance, and doing the opposite is part of the solution.
Counter stretch tech neck
Forward head posture, turtle neck, or whatever you’d like to call it… a common modern body posture where the neck is far in front of the head. This can cause pressure, sore muscles, a weak neck, more stress, and it’s bad news. The fish pose counters this posture by pulling the head back and stretching the muscles in the neck.
Target the stress centers
Fish pose is a triple whammy for relaxing and shedding off some stress. It targets the throat chakras (associated with expression, and confidence), the stomach muscles, and opens up the chest which are key areas we feel noticeable discomfort when anxious and stressed.
Opening up the chest is also good because we lean forward so much looking at our phones. This can cause thoracic outlet syndrome where the nerves, veins, and arteries become compressed in the neck and chest, causing numbness and the tingles in the arms, shoulders, and neck.
Common Mistakes While Performing Fish Pose
In a pose like this one, you want to be sure to avoid mistakes that could place you in a dangerous position.
Too much weight on the head
What you don’t want to do is focus on leaning your weight back on your head. Although it’s tempting! Instead, use your legs, core, back, arms and shoulders to control the movement, then gently tip the crown of your head on the floor into the fish pose.
A helpful trick is to try and distribute 80 percent of your weight through the legs, core and back, while only allowing 20 percent of your weight to shift onto the head.
Steep drop off at the head
If you’re in the correct position from toe to head, then you should be in the proper alignment to safely tilt your head back and rest it on the floor. The mistake is letting your head snap back, steeply bending at the neck. Think of arcing your torso in a semi rainbow shape, actively engaging your back muscles and shoulders to help you get in an accurate and safe pose.
Too much uneven (Lower) back arch
There does need to be some lower back arch to effectively complete the fish pose. But you don’t want to overdo it. You see, the lower back is more mobile compared to the upper back. And if you don’t have a proper hold on your positional abilities it’s easy to overcompensate and overarch your lower back. While that’s not reciprocated for the upper back.
This can cause issues in the disc fluids in your spine and hence, result in pain while making you more susceptible injuries.
The solution: Focus on lengthening your spine, lifting the chest toward the sky, and pulling the shoulders back to create more arch in the upper back, and torso as a whole.
Variations of Fish Pose Matsyasana
These variations can make the fish pose easier, more challenging, or touch an area that the basic fish pose doesn’t. See some common variations below.
Fish block with yoga block under the back
If the basic fish pose is too hard, yoga blocks are much appreciated. It’ll support your back so that you can rest in the arched position, and focus on your breathing with less muscular effort.
Steps
Place the block on the mat standing on its long end.
Lie back on the block so it’s across both shoulder blades, then straight your legs, and relax your arms by your sides after you’ve found a comfortable position.
Drop your head back until its resting on the floor. You may need to adjust the block under your back, then continue the technique. Bring our feet together and relax your body.
When you’re ready, lift up on your elbows, remove the block, and then lie flat on your back in the corpse pose. Rest here, then slowly get up.
For more support, use a block or junior bolster under your head and neck too.
Fish pose in lotus or with legs crossed
You can do a more basic or advanced version of fish pose with legs crossed. You can cross your legs under your bottom, or if you have good flexibility, you can cross them over your your upper thighs. The former is good for beginners, while the former will take more time.
Both will stretch the hips and groin, supporting healthy movement in the hip flexors and lower body.
Steps
While lying on your back with your arms under your body, cross your legs under your butt.
Proceed to lift up onto your forearms, and pull your head back to the floor.
Camel pose
More of a preparatory technique, the camel pose is a modified exercise that includes a backbend while sitting upright. It still carries all the same benefits, but is just performed a little differently to the fish pose.
Steps
The following instructions and video tutorial demonstrate two phases of the camel pose. One to prepare you for the backbend, and then the actual technique.
Begin in a vajrasana position sitting on the floor with your knees bent and calves under your bottom.
Stand on your knees, so that your shins and the top of your feet are in contact with the mat, and your torso is tall and upright. Widen your legs into a comfortably balanced position.
Now place your hands on your lower back, with the fingers pointed down.
Inhale, then slowly push your hips forward, while slowly arcing your upper body, leaning back, exhaling, and shifting your gaze up.
Repeat this a few more times.
Inhale, slowly push your hips forward while exhaling, slowly lean back and bring your arms down to your ankles. Arch your torso and drop your head back toward the floor, so the crown of the head is pointing straight down.
Inhale, then transition to the child’s pose where you lean forward into the floor while outstretching your arms forward.
Flying fish pose
You’ll engage more core, hips, and anterior deltoids, while the flying fish pose includes muscle strengthening components involving the legs and arms. Consequently, it’s more advanced but also more risky because now there’s more weight on the head and neck. So you need to be proficient in the regular fish pose, and you need to understand how to safely focus your weight through your body.
Steps
Note: For the flying fish variation, start with your arms by your sides, not underneath your back and butt.
From the fish pose position with your head back and resting on the floor, lift your legs until they’re roughly 45 degrees to the floor.
Now extend your arms in the same direction as your legs, so they’re roughly parallel.
Hold for about 10 seconds.
To undo the pose, bring your elbows to the supporting position, then slowly drop your legs down to the floor.
Reverse plank
While it’s not technically a type of fish pose, you’re already in a similar position. The reverse plank is arguably more challenging than basic plank where you’re facing the floor, and it will help to strengthen the muscles that we use in a fish pose.
FAQs
Who should not do the fish pose?The people who should avoid fish pose are those suffer from blood pressure issues, migraines, vertigo or injuries in the neck, back, and spine.
How long should I hold the fish pose position? Try to maintain the fish pose for 10-15 seconds which is approximately 3-5 breaths.
We recommend using props like yoga blocks or blankets if you want to hold the pose for longer and up to a minute or more.
Wrapping Up
Fish pose is a technique that’ll get you excited to get down on the mat, because it tackles elements that we’re not typically used too. Stimulating the throat chakras, expanding the pecs, stretching the abdominals, and unraveling bottled up tension and stress is an easy sell.
This guide has everything you need to simulate matsyasana, and if you’re not ready or a novice, there are beginner techniques, as well as a bigger challenge in more advanced versions. We strongly recommend checking out the fish pose tips section and don’t skimp over the common mistakes as this meditation includes neck and spine extension. But it can be performed perfectly safe with attention to proper technique!
Calories Per Gram Calculator
Are you looking to convert the amount of macronutrients from grams to calories? Look no further! Our Grams to Calories Calculator is a simple and convenient tool that allows you to convert the grams of macronutrients into their corresponding calorie values. Whether you want to track your daily intake, maintain a healthy diet, or achieve your weight goals, this calculator will be your go-to resource.
Calories Per Gram Calculator
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Protein and carbohydrates provide 4 calories per gram, while fats offer a substantial 9 calories per gram. This user-friendly macronutrient calculator is here to assist you in computing the total calories derived from proteins, fats, and carbs in any given meal, ensuring an accurate overall calorie count.
Understanding the Conversion: Grams to Calories
Food labels often provide information about the total calories and grams of macronutrients present, but they rarely mention the specific calorie breakdown for each macronutrient. That’s where our calculator comes in handy. By using it, you can easily understand the relationship between grams and calories and learn the conversion rules.
Let’s take a closer look at the calorie content of each macronutrient:
How Many Calories in a Gram of Carbohydrates?
In general, carbohydrates provide approximately 4 kilocalories (kcal) per gram. Simple sugars offer around 3.87 kcal per gram, while complex carbohydrates range from 3.57 to 4.12 kcal per gram. For simplicity, the conversion is often rounded to 4 kcal per gram.
Try Carbohydrate Intake Calculator!
How Many Calories in a Gram of Protein?
Protein also provides around 4 kcal per gram. It plays a vital role in cell structure and function, and you must obtain it from your diet since the human body cannot synthesize all necessary amino acids.
Try Protein Intake Calculator!
How Many Calories in a Gram of Fat?
Among the macronutrients, fat has the highest calorie content. Each gram of fat provides 9 kcal. Fats are essential for various bodily functions, including maintaining cell membranes, regulating body temperature, and aiding in the absorption of fat-soluble vitamins.
Try Fat Intake Calculator!
How Many Calories in Alcohol?
Alcohol contains 7 kcal per gram. To calculate the calories from alcohol, multiply the amount of alcohol in grams by 7. For example, if you have 50 mL of vodka with an alcohol content of 40%, the calculation would be 7 kcal/g × 50 mL × 0.40 × 0.78924 g/mL = 110 kcal.
Gram to Calorie Conversion Table
Convert the macro’s nutritional values by the this calculator precisely.
Gram
Calories
1g
7.7162 kcal
2g
15.43 kcal
3g
7.7162 kcal
4g
23.15 kcal
5g
30.86 kcal
6g
38.58 kcal
7g
46.3 kcal
8g
54.01 kcal
9g
61.73 kcal
10g
69.45 kcal
15g
108.03 kcal
20g
146.61 kcal
25g
185.19 kcal
30g
223.77 kcal
35g
262.35 kcal
40g
300.93 kcal
Understanding Calories: Calorie vs. Kilocalorie
When discussing calories, it’s important to note that there are two main definitions:
Small calorie or gram calorie (cal): This is the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius.
Large calorie, food calorie, or kilocalorie (Cal, calorie, or kcal): This is the unit commonly used in nutrition to express the energy value of food and drinks. It’s equivalent to 1,000 small calories.
In the context of nutrition, the terms “calories” and “kilocalories” are often used interchangeably. So, when using our grams to calories calculator, you may come across both terms referring to the same conversion.
Practical Example: Converting Grams to Calories
Let’s walk through a practical example to understand how to convert grams to calories using our calculator. Suppose we have the following nutritional information for a food product:
Carbohydrates: 25 grams
Protein: 10 grams
Fat: 10 grams
To calculate the total calories in this food product, we apply the appropriate conversion rate for each macronutrient:
Carbohydrates: 4 kcal/g × 25 g = 100 kcal
Protein: 4 kcal/g × 10 g = 40 kcal
Fat: 9 kcal/g × 10 g = 90 kcal
Total: 100 kcal + 40 kcal + 90 kcal = 230 kcal
Therefore, this particular food product contains 230 calories.
Benefits and Applications
Now that you understand how to use the Grams to Calories Calculator,
let’s explore some practical applications:
Following a Healthy Diet: The calculator helps you maintain a balanced and nutritious diet by tracking the calorie content of macronutrients. By knowing the calorie breakdown of your meals, you can make informed choices and meet your energy requirements effectively.
Monitoring Energy Intake: Whether you’re trying to lose, maintain, or gain weight, understanding the calories you consume is crucial. Our calculator enables you to monitor your energy intake accurately and helps you make adjustments to achieve your weight goals.
Supporting a Healthy Lifestyle: By being aware of the calorie content in your food, you can make conscious decisions about your eating habits. Additionally, the calculator provides insights into the calorie content of alcohol, which can be beneficial for those interested in mindful drinking.
FAQs about Grams to Calories Conversion
How many calories are in a pint of beer?
The calorie content of a pint of beer typically ranges from 160 to 180 kcal, depending on the beer type. This estimate takes into account the calories derived from the alcohol content (7 kcal/g) as well as the calories contributed by carbohydrates (4 kcal/g). For example, a pint of 5% beer contains approximately 130 kcal from alcohol and 40 kcal from carbohydrates.
How many grams are in 200 calories?
For carbohydrates and proteins, approximately 50 grams are equivalent to 200 calories. However, for fats, 200 calories would be approximately 22.2 grams.
Why does fat have 9 calories?
Fat contains a higher number of carbon and hydrogen atoms. The bonds within these atoms store more energy, resulting in a higher calorie content. As a result, fats provide 9 calories per gram.
What is the calorie content of 1 pound of fat?
One pound of body fat is estimated to contain approximately 3,500 calories. Therefore, to lose 1 pound of body fat, you need to create a calorie deficit of 3,500 calories. It’s recommended to aim for a healthy calorie deficit of around 500 calories per day to achieve gradual and sustainable weight loss.
Which macronutrient has the most calories per gram?
Fats have the highest calorie content per gram, providing approximately 9 calories per gram. In comparison, both carbohydrates and proteins offer around 4 calories per gram. However, it’s important to consume fats in moderation and choose healthier sources of fat, such as unsaturated fats found in nuts, seeds, avocados, and fatty fish.
Related Calculators:
Wrapping Up
In summary, our Grams to Calories Calculator is a valuable tool that simplifies the conversion of macronutrients from grams to calories. By utilizing this calculator, you can easily understand the calorie content of carbohydrates, proteins, fats, and even alcohol. Start tracking your macronutrient intake, achieve a healthy weight, and make informed dietary choices today!
Gym Bros Ripped Online By Fans After Risking Their Lives For Gym Stunt
Social media provides aspiring influencers with one of the fastest ways to grow their following and build an audience. In a recent Instagram video, two gym bros were trashed by fans online after they attempted to shoulder press a heavy barbell together that almost caused serious injuries.
There is no shortage of people doing crazy things online in hopes of going viral. While some engage in hilarious pranks or amazing feats, others are willing to push the boundary for attaining fame. Fitness sensation Liver King found popularity by eating raw meat and performing insane workouts. On the other hand, influencer Joey Swoll made a name for himself by leading the charge against the rise in toxic gym culture over the last few years.
In June 2022, a female TikToker made headlines after confronting a gym worker in an angry tirade for allegedly staring at her while she stripped down to a sports bra. She lost her gym membership for falsely accusing the worker of being a pervert. Then, she received a fiery message from Swoll where he told her to reflect on her behavior and do better.
A female TikToker named Alice Elizabeth left her fellow male gym-goers stunned with her incredible strength in July 2022. Elizabeth casually walked up to a heavy barbell and pulled off a 120-kg (264.5-lb) deadlift for six reps, leaving the other gym-goers in awe of what they witnessed.
Zach Charlesworth, a college student from Montreal, got pranked into competing at a bodybuilding competition by his friends last September. He was misled into believing they would go swimming but ended up on stage next to the Men’s Physique contenders at the Montreal Summum Classic.
In a different situation, a female TikToker uploaded a clip mocking other gym members for grunting too loudly while lifting heavy weights. Swoll hit back at the woman for her offensive message and advised her to help make gyms a safe space for everyone.
Gym Stunt / Instagram
Swoll took issue with Jessica Fernandez, a TikToker who hurled insults at a man for glancing in her direction and offering help earlier this year. Fernandez later admitted she was in the wrong for trying to label the guy a creep and issued an apology for the behavior.
TikTok user Newas Sharif was admiring his gains in the training room when he flexed too hard and ended up falling face first into a mirror. The incident resulted in Sharif suffering from a broken nose three months ago. The latest influencers to test their luck on camera were a couple of gym bros who were aiming to pull off an unconventional lift.
Gym Bros flamed online after risking their lives for a gym debacle
In a recent Instagram post, two gym bros were torn online after putting their lives at risk for a failed gym stunt.
The duo tried to shoulder press a heavy barbell together. However, the bar came crashing down on them and knocked them to the ground. Even the cameraman fell down from the incident presumably in shock.
Reactions came flooding in with many expressing their disapproval of the stunt.
“No hospital? Try again! Want to see them hurt,” wrote one user.
“Good… well deserved,” commented another.
A user chimed in, “Stop f*cking around in the gym for TikTok.”
“What brand of stupid did they sprinkle in their protien this morning?” asked another.
“I broke my hip just watching this,” commented one.
“When u a *etard,” weighed in another.
“Thats too bad I was hoping atleast one got seriously injured,” commented a user.
Two months ago, an online trend caught the attention of the fitness community after TikTokers suggested incorporating Pedigree dog food into their diets to bump up their overall daily protein intake. The user who started the trend eventually came clean about the prank and pleaded with the public not to eat dog food for protein.
RELATED: Watch: Female TikToker Shocks Male Gym-Goers After Deadlifting 425lbs With Relative Ease
The latest video shows that gym stunts are alive and well in the fitness community. Fortunately, the gym bros don’t appear to have been seriously injured as a result of the crazy incident.
Published: 31 May, 2023 | 6:45 PM EDT
Nick Walker on Leg Training for Gains and Chasing the Pump: “Embrace the Suffering”
Men’s Open bodybuilder Nick Walker is eying his next competition taking place in November at 2023 Mr. Olympia. In a recent Going Deep Podcast, Walker discussed leg training, chasing the pump, and the importance of embracing suffering during contest preps.
“People need to understand when you’re suffering, you’re hungry, you’re tired, your strength goes down, you’re in a good spot, it’s a good thing,” Walker shared.
Over the last three years, Nick Walker’s presence in the IFBB Pro League was impossible to ignore. In 2021, he secured consecutive victories at the New York Pro and Arnold Classic. With an imposing combination of muscle density and conditioning, Walker quickly found himself in the top five at his first Mr. Olympia contest.
Following the success, Walker laid out goals for his 2022 season, which included adding size and trimming down his waistline. He opted out of the Arnold Classic won by Brandon Curry to focus on improvements for bodybuilding’s biggest show of the year. Ultimately, the 2022 Olympia event was won by Hadi Choopan, though Walker once again proved himself in third place.
Unlike his rival Derek Lunsford, who chose to stay on the sidelines after the Las Vegas show, Walker entered the 2023 Arnold Classic on short notice. He was denied the title by Samson Dauda in a close-fought battle. In spite of the setback, Walker is fully committed to bringing his best when he returns to the stage in less than six months.
RELATED: How to Get A Skin-Splitting Muscle Pump
Nick Walker ‘Embraces Suffering’ in 2023 Off-Season, Talks Chasing the Pump & Leg Training
Walker reflected on his average rep count during leg workouts and looked back on a tough training session.
“Yes 12-15 reps on leg exercises,” Walker shared. “He didn’t give zero fuc*s. He just ran me through it very very hard. I remember our first actual exercise was a superset of banded leg press and then walking lunges. I could have been done after that, I’m going to be honest, I’m like I’m good.
And then he’s like okay time for hacks. I’m like what? Then we move to hacks and he’s like okay time to move to – I’m like what the fuc*? I went home woke up the next day and felt like I was legit hit by a school bus, so that was fun I enjoyed it. But then I kept coming back every week. People wanted to train legs with us and then we would put them through it and make them throw up.”
As for intensity, Walker explained that he used to train to near failure, but nowadays prefers to stop the movement once he feels an adequate pump.
“I like to think I will stop like as soon as that rep you know you hit, you’re like, ‘Whoa that’s the one.’ Then I kind of rack it,” explained Walker. “Yeah, I normally would get that feeling pause at the top and keep you know… I think that benefits, yes, do I think it helped me get to where I am today? Yes. Do I think I need to do it now? No. I don’t.”
“When I think rest and reserve, I’m honestly not going to be like oh I did like three. No, I’m going to be like, oh I left like one or two in the tank, something like that. It’s like, yeah, as skilled as I believe I am, you want me to believe I did a three r and r? I don’t really fuc*ing know that shit man.”
While it may surprise his audience, Walker believes suffering is an essential ingredient to future success. He added that when he’s struggling with strength, hunger, or energy levels, that’s typically an indicator that he’s losing body fat and getting peeled.
“It’s working [if I’m suffering] that means I’m getting peeled. Then things are going to plan,” said Walker. “Obviously there’s levels but when you’re suffering that hard – you don’t want to do – you’re tired, you’re suffering, you don’t want to get out of bed. That 315 squat last week feels like 600 pounds this week, it’s fuc*ing okay. It’s part of what it is. You have to be so mentally strong that you have to realize that this is part of it. This is what it is. Look at yourself in the mirror.”
“People think they get so caught up in losing muscle, that’s fine, but how do you look? Are you getting peeled? If so, then it’s okay. If you have a good coach, he’s going to know when to give you food again, when to pull. You just have to shut the fuc* up, do as your told and listen and embrace the suffering. A lot of people lack that, embracing.
I embrace this shit I fuc*ing love it. I complain a little bit but at the end of the day, that’s the part I know where it’s fuc*ing go time. I work even harder the more I suffer. That’s when things really start to move. And for me, I want that shit to happen faster now. So I’m going to work even harder to make it happen faster,” said Nick Walker.
This isn’t the first time Walker’s passion and mentality toward the sport was brought up. In a recent The Truth Podcast, Fouad Abiad and coach Hany Rambod laid out why Walker has been so successful at a young age. They stressed that Walker lives bodybuilding 24/7 and his commitment to the sport is unrivaled.
Walker is determined to endure the pain necessary to claim a Mr. Olympia title. As the winner of the Olympia People’s Champ Award last year, he has a strong chance of pushing Choopan at the upcoming contest.
Check out the full video below from the Going Deep Podcast:
RELATED: Nick Walker Shares ‘Morning Routine’ Supplement Stack and Shake for Optimal Digestion
Published: 31 May, 2023 | 3:05 PM EDT
Iain Valliere & Hassan Mostafa Show Off Peeled Updates Before 2023 Toronto Pro Supershow
The bodybuilding season is in full swing as competitors have until October 9 to earn a Mr. Olympia invitation. In a pair of Instagram posts, Iain Valliere and Hassan Mostafa showed off their latest progress just days before competing at this weekend’s 2023 Toronto Pro Supershow.
As a Men’s Open talent, Iain Valliere quickly garnered attention in the league courtesy of his dry conditioning and wide back. Last year, Valliere earned his Mr. Olympia invite following an intense battle with fellow standout Antoine Vaillant at the 2022 Vancouver Pro.
Holding on to 280 pounds, Valliere targeted his best look at last year’s Mr. Olympia but was met with heavy resistance in 11th place. In the aftermath, Valliere was open about his performance and said problems with sodium contributed to the lackluster showing. Nevertheless, Valliere made it clear he would come back stronger.
With improvements being his number one priority, Valliere has taken measures in the gym, such as reintroducing deadlifts into his workout routine. He also rejoined his former coach Matt Jansen, who is responsible for training a host of top-tier athletes some of which include Nick Walker, Shaun Clarida, and Quinton Eriya.
If Valliere wants to earn his 2023 Mr. Olympia invite, he’ll need to get past Hassan Mostafa this weekend. Mostafa is riding momentum following a successful season last year. He earned back-to-back first-place finishes at the 2022 Orlando Pro and Puerto Rico Pro.
Before getting the chance to step on the Olympia stage, Mostafa was forced to withdraw due to a health scare. He told fans that another prep could have caused further damage to his kidneys so he didn’t want to risk his wellbeing. While he wasn’t able to perform at Olympia last December, Hassan plans to make up for lost time this year if he earns his qualification.
Iain Valliere and Hassan Mostafa Look Absolutely Shredded Days from 2023 Toronto Pro Supershow This Weekend
In two posts, Valliere updated fans on his current condition less than a week before taking to the stage. Given his hardness and muscle detail, many fans have labeled Valliere the frontrunner this weekend. He enters the 2023 Toronto Pro Supershow as the highest-raking Olympian.
Mostafa continues to improve year to year. Given his success in 2022, the bodybuilding community wouldn’t be surprised if Mostafa secured the win. Considering his vascularity and detail, it appears the show in Toronto will come down to who brings the best balance of conditioning and symmetry.
Aside from training, both men have kept followers updated on their nutrition. Last week, Valliere shared a shredding diet he’s using to bring his best package possible to his home country. It consisted of six meals, which were all high in protein.
Whether it’s the off-season or Ramadan, Hassan is solely dedicated to improving as a bodybuilder. He’s also working with Chad Nicholls, a bodybuilding coach who trained legends like eight-time Mr. Olympia Ronnie Coleman and two-time winner Mamdouh ‘Big Ramy’ Elssbiay.
RELATED: Bodybuilder Hassan Mostafa Shares Killer Quads Workout
With the 2023 Mr. Olympia show in less than six months, athletes are focused on prepping for the event or qualifying. Should Hassan Mostafa or Iain Valliere earn their invite this weekend, they will have a shot at knocking Hadi Choopan off the throne in November.
Published: 31 May, 2023 | 11:46 AM EDT
Powerlifter Austin Perkins (75KG) Sets a 305-kg (672.4-lb) Raw Squat All-Time World Record
Guess who’s back and stronger than ever? It’s none other than Austin Perkins. Known for his incredible powerlifting prowess, Austin faced a setback in 2020 when he underwent surgery for a hernia. Since then, his progress has slowed down. But now, he’s making a remarkable comeback, defying all odds and showcasing his enhanced strength. Get ready to witness Austin Perkins unleash his powerlifting prowess once again. In his recent appearance at the 2023 USAPL P3 Grand Prix in Dallas, Texas, proved to be his greatest performance yet. He competed in the raw 75-kilogram weight class and set a new All-Time Squat World Record of 305 kilograms (672.4 pounds).
Having competed in the raw division, Austin Perkins was only allowed to utilize a lifting belt and knee sleeves for his squat. However, these supportive pieces of equipment were enough for him to set a new All-Time World Record.
Austin Perkins weighed in at 73.9 kilograms (162.9 pounds) for the 2023 USAPal P3 Grand Prix. In addition, apart from setting a new Squat World Record, Austin also set new competition PRs in every event. So, it was evidently a very successful outing for him.
The previous Raw Squat All-Time World Record was held by the legendary Taylor Atwood, who lifted 303 kilograms (668 pounds) at the 2021 USAPL Raw Nationals.
Austin Perkins’ Full Performance
Squat
280 kilograms (617.3 pounds)
295 kilograms (650.4 pounds)
305 kilograms (672.4 pounds) — U75KG All-Time World Record & Competition PR
“To cap things off, this was the most confident on squat I had been ever. There was not any unknown variables come meet day which I loved.”
Watch Austin Perkins’ squat here:
Related: Powerlifter Reece Fullwood (125KG) Sets 412.5-kg (909.4-lb) Raw Squat All-Time World Record
Bench Press
175 kilograms (385.8 pounds)
185 kilograms (408.9 pounds)
195 kilograms (429.9 pounds) — Competition PR
“Had a little elbow hiccup about a month and a half out, but we got it under control.”
Watch Austin Perkins’ bench press here:
Deadlift
285 kilograms (628.3 pounds)
305 kilograms (672.4 pounds)
325 kilograms (716.5 pounds) — Competition PR
“Deadlift honestly just feels like we don’t have a ceiling at the moment so I’m excited to see how that goes leading into Nats!”
Total — 825 kilograms (1,818.8 pounds) — Competition PR
Watch Austin Perkins’ deadlift here:
Related: Powerlifter Russel Orhii Scores a Huge 337.5-kg (744-lb) Raw Squat Two-Rep PR
Austin Perkins’ Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
661.4
413.4
661.4
1763.7
585.7
Single-ply
727.5
440.9
727.5
1774.7
588.33
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
USAPL
2022-12-10
Virginia Pro
MR-Jr
1708.6
566.1
Location
USA-VA
Competition
Virginia Pro
Division
MR-Jr
Age
~22.5
Equipment
Raw
Class
165.3
Weight
160.8
Squat
606.3
633.8
-661.4
633.8
Bench
402.3
-413.4
413.4
413.4
Deadlift
617.3
661.4
-716.5
661.4
GLP
114.63
1
USAPL
2022-08-06
UBU Expo – Phoenix
MR-O
1741.6
579.43
Location
USA-AZ
Competition
UBU Expo – Phoenix
Division
MR-O
Age
~22.5
Equipment
Raw
Class
165.3
Weight
159.8
Squat
595.2
622.8
644.9
644.9
Bench
369.3
385.8
396.8
396.8
Deadlift
617.3
655.9
700
700
GLP
117.22
1
USAPL
2021-12-04
Virginia Pro
MR-Jr
1719.6
568.73
Location
USA-VA
Competition
Virginia Pro
Division
MR-Jr
Age
~21.5
Equipment
Raw
Weight
161.3
Squat
589.7
622.8
644.9
644.9
Bench
363.8
385.8
-407.9
385.8
Deadlift
622.8
661.4
688.9
688.9
GLP
115.2
2
USAPL
2021-06-14
Raw Nationals
MR-O
1697.6
559.98
Location
USA-FL
Competition
Raw Nationals
Division
MR-O
Age
~21.5
Equipment
Raw
Class
163.1
Weight
161.9
Squat
606.3
639.3
-650.4
639.3
Bench
363.8
380.3
396.8
396.8
Deadlift
628.3
650.4
661.4
661.4
GLP
113.49
2
USAPL
2021-06-14
Equipped Nationals
M-O
1752.7
583.53
Location
USA-FL
Competition
Equipped Nationals
Division
M-O
Age
~21.5
Equipment
Single-ply
Class
163.1
Weight
159.7
Squat
683.4
705.5
-723.1
705.5
Bench
-396.8
413.4
440.9
440.9
Deadlift
606.3
-628.3
-628.3
606.3
GLP
99.92
1
USAPL
2021-04-08
Collegiate and Junior Nationals
M-C
1774.7
582.03
Location
USA-LA
Competition
Collegiate and Junior Nationals
Division
M-C
Age
~21.5
Equipment
Single-ply
Class
183
Weight
163.4
Squat
727.5
-771.6
-771.6
727.5
Bench
352.7
374.8
385.8
385.8
Deadlift
628.3
661.4
-684.5
661.4
GLP
99.67
G
USAPL
2020-11-14
Warrior Collegiate Open
MR-G
1763.7
585.7
Location
USA-NE
Competition
Warrior Collegiate Open
Division
MR-G
Age
~20.5
Equipment
Raw
Class
163.1
Weight
160.3
Squat
600.8
628.3
661.4
661.4
Bench
-358.3
374.8
396.8
396.8
Deadlift
628.3
672.4
705.5
705.5
GLP
118.53
1
USAPL
2019-10-16
Raw Nationals
MR-Jr
1670
552.52
Location
USA-IL
Competition
Raw Nationals
Division
MR-Jr
Age
~19.5
Equipment
Raw
Class
163.1
Weight
161.2
Squat
573.2
606.3
628.3
628.3
Bench
336.2
358.3
369.3
369.3
Deadlift
606.3
650.4
672.4
672.4
GLP
111.91
2
USAPL
2019-10-16
Raw Nationals
MR-O
1670
552.52
Location
USA-IL
Competition
Raw Nationals
Division
MR-O
Age
~19.5
Equipment
Raw
Class
163.1
Weight
161.2
Squat
573.2
606.3
628.3
628.3
Bench
336.2
358.3
369.3
369.3
Deadlift
606.3
650.4
672.4
672.4
GLP
111.91
1
IPF
2019-07-22
University Powerlifting Cup
Open
1625.9
540.28
Location
Estonia
Competition
University Powerlifting Cup
Division
Open
Age
~19.5
Equipment
Raw
Class
163.1
Weight
160.1
Squat
573.2
595.2
606.3
606.3
Bench
319.7
341.7
-363.8
341.7
Deadlift
595.2
633.8
677.9
677.9
GLP
109.33
1
USAPL
2019-05-10
Open Nationals
M-Jr
1769.2
588.33
Location
USA-IL
Competition
Open Nationals
Division
M-Jr
Age
~19.5
Equipment
Single-ply
Class
163.1
Weight
159.9
Squat
661.4
694.5
705.5
705.5
Bench
385.8
407.9
424.4
424.4
Deadlift
600.8
622.8
639.3
639.3
GLP
100.74
1
USAPL
2019-05-10
Open Nationals
M-O
1769.2
588.33
Location
USA-IL
Competition
Open Nationals
Division
M-O
Age
~19.5
Equipment
Single-ply
Class
163.1
Weight
159.9
Squat
661.4
694.5
705.5
705.5
Bench
385.8
407.9
424.4
424.4
Deadlift
600.8
622.8
639.3
639.3
GLP
100.74
1
USAPL
2019-04-12
Collegiate Nationals
M-C
1725.1
576.06
Location
USA-OH
Competition
Collegiate Nationals
Division
M-C
Age
~19.5
Equipment
Single-ply
Class
163.1
Weight
159
Squat
661.4
683.4
-700
683.4
Bench
385.8
402.3
413.4
413.4
Deadlift
573.2
595.2
628.3
628.3
GLP
98.64
1
USAPL
2019-02-02
Nebraska Collegiate State Championships
MR-C
1517.9
506.39
Location
USA-NE
Competition
Nebraska Collegiate State Championships
Division
MR-C
Age
~19.5
Equipment
Raw
Class
163.1
Weight
159.2
Squat
529.1
565.5
585.3
585.3
Bench
308.6
319.7
-331.8
319.7
Deadlift
573.2
584.2
612.9
612.9
GLP
102.38
1
USAPL
2018-10-20
Milwaukee Collegiate Cup
MR-O
1477.1
496.02
Location
USA-WI
Competition
Milwaukee Collegiate Cup
Division
MR-O
Age
~18.5
Equipment
Raw
Class
163.1
Weight
157.6
Squat
507.1
534.6
545.6
545.6
Bench
308.6
325.2
330.7
330.7
Deadlift
551.2
584.2
600.8
600.8
GLP
100.14
2
USAPL
2018-04-19
Collegiate Nationals
M-C
1581.8
531.18
Location
USA-TX
Competition
Collegiate Nationals
Division
M-C
Age
~18.5
Equipment
Single-ply
Class
163.1
Weight
157.6
Squat
600.8
639.3
-666.9
639.3
Bench
341.7
-358.3
358.3
358.3
Deadlift
562.2
584.2
-600.8
584.2
GLP
90.95
2
IPF
2017-08-28
World Sub-Juniors & Juniors Powerlifting Championships
Sub-Juniors
1504.7
511.05
Location
USA
Competition
World Sub-Juniors & Juniors Powerlifting Championships
Division
Sub-Juniors
Age
~17.5
Equipment
Single-ply
Class
163.1
Weight
155
Squat
529.1
556.7
567.7
567.7
Bench
319.7
341.7
363.8
363.8
Deadlift
540.1
573.2
-611.8
573.2
GLP
87.48
1
USAPL
2017-03-29
High School Raw & Equipped Nationals
M-TJ
1460.6
497.89
Location
USA-PA
Competition
High School Raw & Equipped Nationals
Division
M-TJ
Age
~17.5
Equipment
Single-ply
Class
165.3
Weight
154.2
Squat
512.6
551.2
-578.7
551.2
Bench
264.6
-325.2
325.2
325.2
Deadlift
534.6
573.2
584.2
584.2
GLP
85.22
1
USAPL
2017-01-21
North Mississippi Championships
M-T2
1377.9
467.17
Location
USA-MS
Competition
North Mississippi Championships
Division
M-T2
Age
~17.5
Equipment
Single-ply
Class
163.1
Weight
155.4
Squat
501.6
512.6
540.1
540.1
Bench
253.5
275.6
286.6
286.6
Deadlift
501.6
518.1
551.2
551.2
GLP
79.97
3
USAPL
2016-04-01
High School Nationals
M-V
1322.8
465.97
Location
USA-FL
Competition
High School Nationals
Division
M-V
Age
~16.5
Equipment
Single-ply
Class
148.8
Weight
147.3
Squat
-501.6
507.1
-518.1
507.1
Bench
242.5
264.6
292.1
292.1
Deadlift
496
512.6
523.6
523.6
GLP
79.68
1
USAPL
2016-03-19
North MS Championships
M-HS
1267.7
451.54
Location
USA-MS
Competition
North MS Championships
Division
M-HS
Age
~16.5
Equipment
Single-ply
Class
145.5
Weight
145.1
Squat
474
501.6
-518.1
501.6
Bench
226
242.5
253.5
253.5
Deadlift
485
501.6
512.6
512.6
GLP
77.18
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Austin Perkins started competing in powerlifting when he was just 16-years-old, with his first appearance coming at the 2016 USAPL North MS Championships. So, he already has over six years of experience. During this time, Austin has taken part in 22 sanctioned powerlifting competitions and came out victorious on 15 occasions.
In addition to all his wins, Austin Perkins has now secured his first Squat All-Time World Record. Apart from it being an incredible achievement, this record has also further cemented his motivation to succeed in the sport. So, he will now continue preparing for the 2023 USAPL Raw Nationals, which will take place from September 14-17, in Memphis, TN.
Published: 31 May, 2023 | 10:14 AM EDT
Larry Wheels Crushes 150-Lb Incline Dumbbell Shoulder Presses & Shares Shredded Update
Popular fitness personality Larry Wheels first made a name for himself with insane powerlifting strength. As of late, he’s aiming to transition into competitive bodybuilding in the Classic Physique division. In a recent Instagram post, Wheels showed off his ripped physique and crushed a heavy set of 150-pound incline dumbbell shoulder presses for 20 reps.
Larry Wheels made headlines for setting the world record of 2,275 pounds (squat, bench, and deadlift) without wraps in the 275-pound weight division. He manages to showcase an incredible physique in addition to unreal strength. While competing as a powerlifter, he tested the waters in bodybuilding and came out on top of his amateur debut at the 2018 NPC Gold Coast Muscle Classic.
Wheels decided to step away from strength-based sports and quit steroids after suffering a back injury months ago. Since he had been using gear for about a decade, he could not quit completely and decided to use TRT (testosterone replacement therapy) instead.
In the meantime, Wheels smashed a mega set of 200-pound (90.7-kg) dumbbell bench press for three reps in a collaborative training session with IFBB Pro Joe Mackey. Mackey enlisted Wheels’ help on his journey of pulling a 1,000-pound deadlift.
Larry Wheels announced his move to bodybuilding with hopes of performing in Classic Physique earlier this year. He believes he already has enough size to be competitive in the category though chose not to participate in the Open class due to health concerns. Following the 2023 Arnold Classic, Wheels received posing help from Open standouts William Bonac and Andrew Jacked.
The 28-year-old gave fans a look into his preparations with an impressive physique update. He lauded the reigning four-time Classic Physique Olympia champion Chris Bumstead for helping elevate the popularity of the division. Given his massive build, Wheels is confident he doesn’t need to put on more size or use more steroids to bring a pro-level look.
Larry Wheels looks ripped while crushing heavy incline dumbbell shoulder press
In his latest endeavor, Larry Wheels showed off his shredded physique while performing a massive set of 150-pound incline dumbbell shoulder press for 20 reps.
“150sx20! Been staying away from heavy squats and deadlifts in an attempt to make my waist smaller,” wrote Wheels.
Larry Wheels displayed his crazy bicep peak in a posing training session earlier this month. He also showed off his impressive frame by practicing the front lat spread pose in preparation for his highly-anticipated debut in bodybuilding.
RELATED: Video: Ronnie Coleman Compares His Lifts With Larry Wheels’ Heaviest Lifts
Wheels continues to improve in preparation for his foray into bodybuilding. If he brings the same gumption and grit he brought to powerlifting, fans expect an exciting spectacle when he finally steps on stage.
Published: 31 May, 2023 | 9:11 AM EDT
How to Get Better at Push-Ups
Push-ups, or press-ups as the Brits call them, should be at the top of every exerciser’s to-do list. Working your chest, shoulders, and triceps, push-ups are more joint-friendly than bench presses, require no equipment, so they’re the perfect excuse-free exercise and can be modified to suit all fitness and experience levels.
Being able to do push-ups is a sign that you are fit and healthy. In fact, in studies, people who could do an above-average number of reps had a lower risk of heart disease, diabetes, and all-cause mortality (1).
Unfortunately, a lot of people are bad at push-ups. Either their form needs work, or they can’t do many reps. Needless to say, you can’t wish yourself to get better at push-ups – it takes time and effort!
However, that work will pay off. With dedication, perspiration, and time, you’ll soon be banging out push-ups like a pro.
We reveal the best strategies for becoming a certified push-up master!
How to Perform the Perfect Push-Up
Before we reveal the best methods for getting better at push-ups, it’s worth spending a moment to check that you know how to do this classic exercise correctly. Poor form wastes energy, making push-ups less effective, and could even lead to injury.
So, revise your push-up technique and make sure that each and every rep will make your inner drill instructor proud!
Kneel down and place your hands on the floor so your fingers point forward and are about shoulder-width apart.
Brace your core, pull your shoulders down and back, and rotate your elbows in towards your sides to engage your lats.
Contract your glutes and quadriceps to increase full-body rigidity.
Walk your feet out and back until your body and legs are perfectly straight. Lengthen your neck and tuck your chin in.
Keeping your body straight, bend your arms and lower your chest to within an inch of the floor. Pause for one second.
Drive your hands into the floor and push yourself back up to full arm extension.
Pause for a second and then descend into another rep.
Inhale as you bend your arms, and exhale as you straighten them.
Looking good, bro! Now you’ve got your technique dialed in, it’s time to look at the strategies and methods you can use to boost your push-up numbers.
How to Get Better at Push-Ups
Whether you are a beginner or an experienced expert, these methods will help reinforce your technique and improve your push-up numbers:
1. Grease the groove
To get better at push-ups, you need to practice doing push-ups. This is the heart of training specificity, one of the most important fitness principles. Grease the Groove (GTG) is a training method popularized by strength specialist and former Soviet special forces instructor Pavel Tsatsouline.
With the GTG method, you do multiple low-rep sets of your chosen exercise spread throughout the day. You avoid training to failure, which causes fatigue. Instead, each set is only about 50% of your maximum and ideally separated by an hour or more.
So, for example, if you can do a maximum of ten push-ups, to grease the groove you do multiple sets of 4-6 reps, focusing on making each push-up as technically perfect as possible. Remember, this is meant to be push-up practice and not a fatiguing workout.
Aim to clock up 6-10 GTG sets per day for the next 21-28 days. Then, when you retest your maximum, you should find that you can do more reps despite not having done any max-rep sets.
2. Train using a more challenging push-up variation
If you want to get better at bench presses or squats, you don’t just load up the bar with the same old weight and use that load for every workout. As every lifter knows, that’s a great way to go nowhere fast.
Instead, you gradually put more plates on the bar, forcing your muscles to adapt and get stronger. This is called progressive overload and another critical fitness principle.
While you could wear a weighted vest to make push-ups harder, it’s usually more convenient to overload your muscles with more demanding push-up variations. For example, putting your feet on a raised box shifts more weight onto your arms, and using push-up handles increases your range of motion. Both make your reps harder.
So, spend the next few weeks focusing almost entirely on a more demanding push-up variation. Then, when you return to standard push-ups, they’ll feel more manageable, and you’ll be able to crank out more reps.
Related: 15 Intense Push-up Variations for Bodybuilders
3. Train your push-ups like you mean it!
Wanting to get better at push-ups is not the same as training to get better at push-ups! So, if you want to become a push-up pro, you must make them the cornerstone of your workouts.
Ideally, you should do a push-up workout three times a week, working a little harder each time you train. So, for example, you could do 3-5 straight sets per workout, pushing each one to failure, or follow one of the push-up workouts in this article.
Either way, if you want to get better at push-ups, you must prioritize them.
Related: How to Train for 20 Consecutive Pull-ups and 50-Push-ups
4. Strengthen your core
While push-ups are undeniably a chest, shoulders, and triceps exercise, they also require plenty of core strength. If your core is weak, your midsection will sag and collapse, and some of the force generated by your arms will be lost.
Think about a sportscar spinning its wheels – all that smoke and rubber looks impressive, but until the car starts going forward, all that energy is wasted.
Plug your energy leaks by strengthening your core. That way, your whole body will move as one solid unit, and all of your efforts will go into pumping out push-ups.
The best core strengtheners for better push-ups mirror the demands of the exercise you’re training for. Planks are a great choice, as are Pallof presses, hollow body holds, body saws, pot stirrers, and ab wheel rollouts.
These are anti-core exercises, meaning they prevent rather than promote movement, so your core muscles work the same way they do during push-ups, i.e., as stabilizers.
5. Pump up the volume with some easier push-up variations
How do you train to do more push-ups when you can’t do very many push-ups yet? Short of moving to Mercury, where gravity is about two-thirds of Earth, the most obvious way is to regress your push-ups and perform a less demanding variation.
Making push-ups easier means you’ll be able to do more reps, developing your muscular endurance and work capacity simultaneously.
Ways to make push-ups easier include:
Three-quarter or kneeling push-ups
Incline push-ups (hands on a bench or similar)
Wall push-ups
Band-assisted push-ups
Do a few sets of regular push-ups, and then, as fatigue sets in, switch to a less challenging variation so you can do more sets. This extra volume will lead to greater and more rapid increases in push-up performance.
6. Strengthen your triceps
Lots of muscles are involved in push-ups, but the most common “weak link” is the triceps. This is hardly surprising, given the size of the triceps compared to the chest. As such, a lot of people find that their arms fail before their pecs, bringing their sets to a premature end.
Avoid this trap by working on triceps strength and training them separately. Good exercises for this purpose include:
Spending extra time on your triceps will turn what is usually a push-up weak link into a much stronger one.
7. Beef up your upper back
Believe it or not, your upper back plays a crucial role during push-ups. Muscles like your lats, traps, and rhomboids must work hard to stabilize your shoulders and prevent unwanted movement. A weak upper back can undermine your push-up performance, like doing chest presses on a wobbly bench.
So, for every set of push-ups you do, make sure you also perform at least one set of upper back training.
Good upper back exercises include:
In addition, complementing your push-up training with upper back exercises will prevent any muscle imbalances and keep your shoulders healthy.
8. Be consistent
Getting better at push-ups will take time. You must train hard and often to develop the muscles that drive your body up and away from the floor against the pull of gravity. Not only do these adaptations take time, but they’re also quickly lost if you fail to keep up your training.
In other words, consistency matters.
So, don’t expect any quick fixes; you’re not going to become a push-up stud overnight. However, if you keep pumping out the push-ups 3-4 times a week for the next few months, your performance will improve, and your hard work will pay off.
Set yourself some targets, e.g., doing 10, 30, or 50 perfect push-ups, to help keep you motivated and to remind yourself what you’re trying to achieve.
9. Eat for success
Good nutrition goes hand in hand with better push-up performance – or it should do! You are what you eat, and if your diet consists mainly of junk food, your muscles will probably perform like junk, too.
Eating healthily ensures your body gets all the nutrients it needs to power your muscles and recover from your workouts. Of course, food is also one of life’s pleasures, so you should enjoy what you eat, too.
This all means you need to adopt a balanced, mostly healthy diet, with a little wiggle room left for the occasional unhealthy snack. Make sure that you consume enough protein for muscle repair and growth, adequate carbohydrates for energy, and sufficient healthy fats. You’ll also need vitamins, minerals, and fiber, all of which are easily sourced from vegetables, fruits, and whole grains.
Finally, adjust your food intake based on your dietary goals, i.e., eat more for muscle growth and less for fat loss.
There is no need to adopt a strict diet. Rather, it’s best to create your own eating plan based on your grocery budget, likes and dislikes, and your cooking ability.
10. Have a plan
You now have all the information you need to become a fully qualified push-up ninja! However, it would be a mistake to try and use all these tips and strategies at once. That will probably cause a “system overload,” and you’ll end up making no progress at all.
Instead, you need a plan!
A plan will help you focus on what’s important while ignoring what is not. It’ll provide you with a path to follow, taking you gradually closer toward your goal. Training without a plan is like going on a journey without a map; you might end up in the right place, but if you do, it’ll be more by accident than design.
So, grab a sheet of paper and start planning your future push-up workouts, starting with some goals. Then, decide on how many push-up workouts you will do per week and what training methods you will use.
Example goal – 50 straight push-ups
Monday – three max rep sets, two minutes rest between each one
Wednesday – 100 push-ups in as few sets as possible
Friday – 10 push-ups every minute, on the minute (EMOM)
Grease the groove push-up workouts twice a week (Tuesday and Saturday)
Don’t worry if your plan isn’t quite right – you can finetune it as you go. Just make sure it’s progressive, i.e., you do a few more reps each week.
Get Better at Push-Ups – FAQs
Do you have a question about getting better at push-ups or push-ups in general? No sweat because we’ve got the answers!
1. What muscles do push-ups work?
Push-ups are a compound exercise, meaning they involve multiple muscles and joints working together. As such, they use a comprehensive list of muscles.
Because you must work hard to keep your body straight and stable, push-ups work virtually every muscle on the front of your body, including your legs and abs. However, the load on these muscles is relatively small. Instead, the push-up mainly works your upper body pushing muscles.
These muscles are:
Pectoralis major – located on the front of your chest and known as your pecs for short, these muscles are the agonist or primary mover during push-ups. In other words, they’re the muscle doing most of the work.
Anterior deltoids – the deltoids are your shoulder muscles. There are three groups of fibers or heads: anterior (front), medial (middle), and posterior (rear). All three are involved in push-ups, but the anterior deltoids are the most active.
Triceps – located on the back of your upper arm, the triceps are responsible for extending your elbows during push-ups. The triceps are often the first muscle to fatigue when you do a high-rep set of push-ups.
Serratus anterior – so called because it looks a little like the edge of a serrated blade, the serratus anterior is located to the side of your chest and helps keep your scapulae or shoulder blades flat against your ribs. Well-developed serratus anterior muscles look super cool!
Rotator cuff – the rotator cuff is the collective name for the four small muscles that control and stabilize your shoulder joint. They are the supraspinatus, infraspinatus, teres minor, and subscapularis. With no bench to support your shoulders, you’ll need to use these muscles to prevent unwanted shoulder joint movements.
Other push-up muscles include your rectus abdominis, hip flexors, quadriceps, and tibialis anterior.
2. Aren’t push-ups a beginner exercise?
While many exercisers do push-ups when starting out, they usually progress to bench presses as they get stronger and more experienced. This suggests that push-ups are only useful for novices.
This is not the case!
While you can bench press more weight, push-ups teach you to use your entire body, making them much more functional. With no bench to support you, you’ll need to stabilize yourself, just like in “real life” outside of the gym.
Plus, there are many ways to make push-ups more demanding and as effective as bench presses for increasing strength and muscle mass.
The bench press is arguably the most popular gym exercise. Still, in terms of bang for your buck, push-ups could be better and are the most widely performed exercise on the planet. Push-ups are definitely not a beginner’s exercise, and everyone who works out should do them.
3. I can’t do a single push-up – what can I do?
Plenty of people can’t do a single push-up. However, almost everyone can learn and train to do this awesome exercise.
Your first step is to regress the push-up until you find a variation you CAN do. For example, you can do kneeling push-ups, countertop push-ups, or wall push-ups. Work on mastering that variation and then progress to a more difficult one when you feel ready. Continue in this way until you can do regular push-ups.
You can also supplement your push-up training with strength exercises such as chest presses, bench presses, machine dips, and triceps pushdowns. All of these exercises can be scaled and progressed to match your current strength level.
The other thing to consider is your body weight. If you are very overweight, push-ups are bound to be challenging. Start trying to lose a few pounds, and you should find push-ups begin to feel easier.
4. Push-ups hurt my wrists – what can I do?
Many people suffer from tight forearms and wrists, especially those who spend a lot of time using a keyboard, performing repetitive manual tasks, or otherwise keeping their hands and fingers clenched.
Doing push-ups takes your wrists into extension, which means those tight muscles are strongly stretched, and can be uncomfortable or even painful.
Ideally, you should work on your forearm flexibility to alleviate this problem with targeted stretching. The prayer and kneeling forearms stretches are ideal for this purpose:
In the short term, using push-up handles allow you keep your wrists straight, which should take pressure off your joints so you can do push-ups without the pain.
5. How many push-ups should I be able to do?
The number of push-ups you can do will depend on your age, gender, weight, fitness, and experience level. That said, there are norm tables that indicate how many push-ups the average person should be able to do.
For example, men in their 30s should be able to do 41 push-ups, while women should be able to do 19.
Check out this article to see how many push-ups YOU should be able to do.
Closing Thoughts
Push-ups are a fantastic exercise! You can do them anywhere and anytime, and you don’t need any equipment, so they won’t cost you a dime. Regular push-up workouts will develop a stronger, more muscular upper body, pumping up your pecs, delts, and triceps. They’re even good for your health, and people who can do a lot of push-ups generally live longer (1) and suffer fewer cardiovascular events.
There are lots of different push-up variations to try, from beginner to ultra-advanced. There are also several ways to organize your push-up workouts, from straight sets to ladders to pyramids.
Push-ups need never be boring!
That said, you CAN have too much of a good thing, and it’s probably a bad idea to do push-ups every day. In fact, you should be good results from 3-4 push-up workouts per week.
Use the strategies and tips in this article to master the push-up and become a certified push-up master. Your efforts will be rewarded!
References:
Yang J, Christophi CA, Farioli A, et al. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Netw Open. 2019;2(2):e188341. doi:10.1001/jamanetworkopen.2018.8341 https://pubmed.ncbi.nlm.nih.gov/30768197/
How To Gain Muscle Fast: The 12 Most Effective & Proven Tips
Every individual on this planet would gladly embrace the opportunity to effortlessly achieve instant muscle gains. However, life isn’t so easy.
Most gyms have an individual who has been lifting for several months, if not years, but cannot seem to move the needle in the right direction. Also, most lifters cancel their gym cards without achieving their goal physique.
Although most exercisers want a muscular physique for its aesthetic benefits, there is more to it than meets the eye. Building a jacked physique improves your overall strength, functionality, and athletic performance. It also reduces your risk of falls, improves brain health, boosts self-confidence, and promotes a better quality of life. [1][2]
Many newbies think advanced lifters are hoarding secrets that unlock super gains, such as if you read a certain Bible verse just before starting a workout, you’ll be blessed with the physique of your dreams. This is one of the reasons why beginners are always asking for ‘tips’ and ‘tricks’ from much bigger and jacked dudes.
We are sorry to be the bearers of bad news, but this assumption is only partly true. Yes, only partly. There are bodybuilding secrets that only the elite know. However, it is about to change with this article. Also, if you are wondering, reading a Biblical verse before a workout doesn’t do much. (I’ve tried it.)
In this article, we go over the factors that influence muscle gain and the most effective tips to gain muscle mass fast. We also uncover how much time you must expect to wait before seeing noticeable changes and answer some of the most frequently asked questions about this subject. We have a lot to cover, so let’s get right into it.
Factors Influencing Muscle Gains
Several factors determine how quickly you can gain muscle mass. While some are under your control, others cannot be modified. However, it doesn’t mean you cannot gain muscle or speed up your bulking progress. Fine-tuning these factors can get you to your dream physique in a record time. Furthermore, the 12 tips for gaining muscle mass can be clubbed under these factors.
Genetics
Genetic factors play a crucial role in your transformation program. Your genetics determine your body composition, structure, height, weight, and how much muscle mass you will gain in a particular time.
Genetically superior lifters will gain muscle mass and strength faster than their counterparts. However, folks that were left behind in the genetic lottery shouldn’t hang their heads low. You can make the most of what you’ve got by following an effective diet and training regimen.
Related: Bad Chest Genetics and How To Build a Barrel Chest
Hormonal Balance
An individual’s hormonal balance can turn the tide of muscle and strength gains in his favor. Folks with a generous level of natural testosterone production are better positioned to make muscular and strength gains.
High natural test production is the reason the ladies do not gain as much muscle mass as the men. Most steroids are synthetic versions of testosterone that boost your T-levels and muscle-building potential.
Other hormones that influence muscle gain include growth hormone and insulin-like growth factor 1 (IGF-1). Notably, you must avoid tweaking your hormone levels using supplements or gear, as it can have long-term health implications.
Age
Building muscle becomes more difficult with age as your natural testosterone levels decline. The decline in the muscle-building potential for both genders starts to occur after 40.
Although gaining muscle mass will become more complex with age, you can hold onto your gains by working hard in the gym and following a balanced diet. Folks who engage in strength training usually hold onto their muscle mass longer than untrained elderlies.
Muscle Memory
Muscle memory is often overlooked while discussing the speed at which an individual can gain muscle mass. If you are a gym regular, you’ve encountered a person who seems to have undergone an astonishing transformation practically overnight. No, these folks don’t have a version of The Vita-Ray Chamber that Steve Rogers used to transform into Captain America in their basement. Muscle memory hit them like a lightning bolt.
Do some digging, and you’ll find that these folks had a decent physique back in the day and have just recently resumed training. It is much easier for a person to regain muscle mass than for a new lifter to build it. This is why you should never compete with anyone at your gym; you never know where they are coming from. Trying to keep up with them can lead to burning out or, even worse, an injury.
Experienced lifters will start seeing positive results within a couple of weeks after returning to their tried and tested diet and training program. In contrast, newbies should expect to spend 12-16 weeks adhering to a strict fitness routine before they achieve noticeable gains.
Related: Muscle Memory For Bodybuilding – How to Use It to Regain Lost Muscle
Training, Nutrition, and Recovery Program
This is a no-brainer. Your gains will depend on the effectiveness of your workout, diet, and recovery program. You cannot expect to build muscle mass while overlooking any of these areas.
Furthermore, you must be patient and consistent with your transformation journey to reap the fruits of your labor. Some people overlook their recovery to gain muscle fast; however, this can negatively affect their growth potential, lead to a muscle and strength plateau, and increase their risk of injury.
Lifestyle
Your lifestyle plays a significant role in determining how fast you can transform your body. Do you prefer the stairs over the lift? How often do you work out? Do you use a standing desk at work or sit on a chair for most of the day? And finally, do you prep your meals in advance or go out to your favorite fast food restaurant whenever you are starving? These factors will determine how quickly you shed body fat and build muscle.
12 Best Tips on How To Gain Muscle Fast
Spoiler alert: We do not have steroids on this list. All the tips mentioned in this article are WADA-approved (World Anti-Doping Agency) and will help you achieve a jacked and shredded physique while improving your overall health and well-being.
Without further ado, here are the 12 best tips for how to gain muscle fast:
Start with a Goal
Starting their transformation journey without a goal is the first mistake most people make. You must set SMART goals to speed up your results and get the best bang for your buck. SMART goals are:
S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time-Bound
For example, “build muscle mass” is not a SMART goal. Instead, your goal should be to “build 2 pounds of muscle mass in a month.”
Furthermore, your muscle-building goals will also change depending on your training style. Bodybuilders that train for hypertrophy can expect better muscle-building results than CrossFitters who juggle multiple things.
No, this is not a jab at CrossFitters. It is just that you should be aware of the results you can expect and the difference between different training styles.
Use a Personalized Training Program
Most lifters make the mistake of following a cookie-cutter training program. Not only does this return poor results, but it also wastes a lot of time, effort, energy, and money. Each individual is different and will react to different training programs uniquely.
Owing to a lack of knowledge, many folks with a lagging lower body end up following a training regimen designed for a lifter with a weak upper body. An ideal training program will bring up your lagging muscle groups and polish your strengths.
Furthermore, you must follow a balanced training regimen to speed up your muscle gains. Your workouts should have a balance of compound and isolation lifts. Compound movements will help build muscle mass and strength, whereas isolation exercises will improve your conditioning.
In contrast to the popular practice, you should not eliminate cardio training from your muscle-building training program. Cardio exercises will help lower your body fat, which will improve your muscle definition.
Related: Build Your Program: How to Design the Perfect Training Plan
Work With a Coach
Most people try to do everything on their own in their muscle-building program. Using an expert’s help can speed up your gains by significantly shortening your learning curve. A personal trainer will give you a personalized training program to suit your needs. Plus, he can help avoid injuries by showing you the correct exercise form.
Also, seeking the help of a registered nutritionist can help you lose body fat and build muscle mass. Getting your training and nutritionist to work together can skyrocket your results. Hiring a diet and training coach might cost you a little money upfront but will pay dividends in the long run.
Eat More Calories
Sticking to your regular diet after starting a training program can help with body recomposition. It can result in fat loss and toned muscles. However, you shouldn’t expect significant muscle gains while sticking to the same diet.
You must enter a calorie surplus to build muscle mass, meaning you must eat more calories in a day than you expend. Eating a surplus of 500-1,000 calories daily can result in gaining 1-2 pounds weekly. [3]
However, you must ensure that the additional calories come from nutrient-dense whole foods. Eating empty calories can have counterproductive results as it can lead to a gain in body fat.
Nail Your Nutrition
After determining your daily caloric intake, you must follow a suitable macronutrient (carbs, protein, and fat) split to optimize muscle gains. Follow a high-protein and high-carb diet to gain muscle fast.
Focus on splitting your protein intake into equal quantities throughout the day to boost your recovery and build muscle mass. Furthermore, consume a carb-rich meal two to three hours before a workout to ensure you have enough energy stores to get you through a grueling workout.
Incorporate Progressive Overload Into Your Training
Most people experience muscle and strength plateaus during their muscle-building campaigns. These stagnations result from following the same training routine for a prolonged period. You must constantly challenge your muscles by switching up your training regimen. It will keep your muscles guessing and help you avoid a plateau.
Progressive overload involves gradually increasing the intensity of your strength training routine. You could do it by increasing the weight, frequency, number of sets and repetitions, or time under tension.
Contrary to what most lifters believe, you don’t always need to train to failure to achieve hypertrophy. Pushing your muscles to failure in each exercise can lead to overtraining, which can set you back on your muscle-building goals.
Use Advanced Training Techniques
Advanced training techniques are a progressive overload method. However, they deserve individual recognition. Using advanced training techniques such as super sets, drop sets, and intraset techniques can help ignite muscle growth, as they put your muscles under significant stress.
You can include two advanced training techniques (ATT) in a single workout. Notably, you don’t need to use an ATT in every exercise, as it can lead to muscle exhaustion and overtraining. Beginners should seek expert guidance while using these methods to limit their risk of injury and optimize their performance and results.
Train Each Muscle Group Multiple Times a Week
If you want to build bigger, fuller, and rounder muscles, you should train them multiple times a week. The more often you stimulate your muscles, the more opportunities they have to adapt to a higher workload, which can help them grow bigger and stronger.
Your training frequency will depend on your experience level. Beginners who follow a low-intensity full-body training regimen can train each muscle group up to thrice weekly. However, advanced lifters following a high-intensity regimen should limit their weekly workout frequency to two sessions per muscle group.
Switch Your Training Routine Frequently
Staying glued to the same training regimen for a prolonged period can lead to diminishing results. You must consistently change your training style to keep your muscle guessing and avoid hitting an overhead ceiling. Besides switching training programs, changing training approaches can also be an effective technique for building muscle mass.
For example, if you’ve been following a bodybuilding program for an extended period, you could switch to a CrossFit program for improved metabolic conditioning, which can boost your muscle definition.
That said, you shouldn’t switch your training regimen too often, as it can lead to subpar results. Give your training regimen between 12-15 weeks to work its magic before trying a new workout program.
Focus on Your Recovery
Irrespective of how hard you train in the gym, you cannot make the necessary gains until you give your muscle enough time to recover. Remember, you break muscle tissue in the gym. They grow back bigger and stronger outside the gym, especially while you’re sleeping.
Feel free to take a day off if you feel sore from your workouts. Pushing too hard without proper rest can lead to overtraining and increase your risk of injury. Furthermore, you could use self-myofascial release, massages, and cold plunges to speed up your recovery.
Supplements
Although supplements are not necessary for building muscle, they can help you on your journey to a more aesthetically appealing physique. Furthermore, supplements are a godsend for people who cannot meet their macronutrient needs through nutrient-dense whole foods.
Pre-workout, Whey protein, creatine, and BCAA supplements are all you need to build muscle mass. However, take this with a grain of salt as the optimal supplements for you can change depending on your current physique and training objective.
Track and Monitor Progress
You must track and monitor your progress to keep yourself accountable. Having a SMART goal is like racing against the clock. It will push you to do your best and surpass expectations. You could track your progress using photos, taking body measurements, and keeping a training journal where you record your exercises, sets, reps, weights, and the RPE (rate of perceived exertion).
Sharing your goals and progress with your family, friends, and coaches will keep you accountable. Furthermore, it can motivate your near and dear ones to join you and work towards their best self.
Gaining muscle mass and strength requires time, patience, consistency, and determination. You should be willing to stick to your training goal for a long period. It doesn’t end here. You must work just as hard to maintain your gains.
How Much Muscle Can I Gain and By When Can I Expect Results?
Much Muscle
The rate at which you gain muscle mass and the expected time before you can see noticeable results will depend on several factors, including your genetics, age, gender, hormone levels, training, diet, recovery program, and lifestyle. Further, your commitment and adherence to the 12 tips mentioned in this article will dictate your results.
Most people can expect to build between 0.5 to 2 pounds (0.22 to 0.9 kilograms) of muscle in a month. That said, the amount of muscle you gain in a month isn’t necessarily the same as the gain in numbers you see on the weighing scale. The uptick in your weight could be the result of a combination of water weight, muscle mass, and fat build-up. [4]
Building muscle mass isn’t as simple as it might sound. It requires stressing your muscle fibers to a point where they must adapt and grow bigger and stronger to handle the load. Your body does this by building or recruiting more muscle fibers, increasing their density and numbers.
Furthermore, the amount of muscle mass a beginner can gain will vary from what an advanced lifter can accomplish. Beginners initially experience quick and significant muscle gains; however, their rate of growth tapers as they gain more experience.
Lifters can boost their muscle and strength gains with high-intensity training. On the flip side, their gains might tank if they decrease their training frequency, volume, or intensity.
FAQs
What is the fastest way to gain muscle mass?
A lot goes into building muscle mass. It is a combination of several things. You cannot build muscle mass by tweaking one thing in your daily routine, let alone doing it quickly. Following the 12 tips mentioned in this article will help fast-track your muscle-building progress.
How much muscle mass can I gain in a week?
It depends on several factors, including your genetics, current fitness level, nutrition, training program, and recovery. That said, an average untrained individual can gain around 0.25-0.5 pounds (0.1-0.2 kilograms) of muscle mass per week. However, this rate decreases as you gain more experience and approach your genetic potential.
Can I gain muscle without entering a calorie surplus?
Weight training while sticking to your original diet can help achieve body recomposition and a well-toned and sculpted physique. However, you must enter a calorie surplus and eat a protein-rich diet to build muscle mass.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
The 12 muscle-building tips mentioned in this article are backed by science and endorsed by fitness experts and athletes. The quickness of your gains depends on several factors, including your genetics, current fitness level, nutrition, training program, and recovery.
Remember, building muscle mass and strength is not a sprint but a marathon. Gaining quality muscle mass can take time and demand commitment and patience. Pushing too hard too soon can lead to excess fat gain and increase your risk of injury. You must stick to your guns when the going gets tough. Focus on improving in each workout, and the results will follow. Best of luck!
References
Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016 Apr 1;9(2):159-167. PMID: 27182422; PMCID: PMC4836564.
Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019 Jan 31;1(1):CD012424. doi: 10.1002/14651858.CD012424.pub2. PMID: 30703272; PMCID: PMC6360922.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health. 2019; 16(24):4897. https://doi.org/10.3390/ijerph16244897