Want to Get Buff? (Are You Doing This)

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One thing that I am constantly talking about on the Bones to Bulk podcast is how you have to be eating right if you want to gain lean muscle. Food is often the number one thing that is over-looked with any fitness goal.

Typically people think “I need to start lifting weights.” Well yes, you do, but that’s only a piece of the puzzle.

You have to be eating enough for your body to actually produce muscle mass. You can lift weights in the gym all day, but if your body doesn’t have an excess of calories to build those muscles, not much will ever change. I touch on this in the starters guide to getting buff.

And it’s not just about eating enough, it’s about eating the right types of foods. You can eat enough calories by just eating donuts and pizza, but that’s not going to pack on lean muscle mass. It’s only going to put on the wrong kind of weight.

You’ve got to focus on eating the right amount of the right type of food.

And what is the right type of food in order to gain muscle and go from skinny to buff?

Lean meats, complex and whole grain carbohydrates, fresh veggies and fruit and lots of water. So if you are struggling with packing on the muscle take a closer look at what you are eating and how much.

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Why You Should Track Your Calories

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Do you track calories? Should you? Is it important or not important. There are people on both sides of the fence on this one. I firmly believe that if you’ve never tracked calories your eyes are about to be opened to just how crucial nutrition is to gaining muscle and going from skinny to buff.

There are so many things in our food and different things we eat that we are completely unaware of. As a result it’s very easy to miscalculate how much we are eating and what the breakdown of our calories is.

You may have heard that you have to count your macro-nutrients. Now basically all that means is figuring out what portion of your calories comes from protein, what portion comes from carbs, and what portion comes from fat.

While it can be an aid, there is really no reason that you have to meticulously figure out your macro-nutrient breakdown. If you are eating clean and not eating junk food then don’t stress too much over the macros.

What you should be focusing on in order to gain muscle which we talk about in our free starters guide to get buff, is counting your calories. This is easier than ever now.

Just download a “calorie tracker” app, or if you have a fitness watch use the app that comes with it. Then just type in what you eat and the app takes care of the rest, adding up everything you’ve eaten and telling you what you have left.

If you don’t know how much you should be eating and how much you do eat, then it is going to be hard to pack on the muscle, so save yourself some trouble and start off with tracking your calories.

How to Gain Muscle Mass Without Weights

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It’s easy to get into the mindset that lifting weights is the only thing that will give you muscles. In fact when I started I thought that all I had to do was go in the gym and lift a little bit every day and I would start sprouting muscles. But that didn’t happen.

While lifting is an important element it’s not everything. Food plays a huge role but we are not talking about that today. For more on that check out our free starters guide to getting buff. But what I want to focus on today is how incorporating other exercises can go a long way to improving your strength.

It’s not just about throwing up some heavy weights. Often when we get involved in fitness we want to look better, but we all should want to feel better. And a big part of that is building up our flexibility and mobility. It can be easy to get stiff when lifting weights, which adds to the reason you need flexibility.

But flexibility also builds strength. Doing a resistant band workout can build strength just as much as bench pressing while also helping improve your mobility. That can then be transferred to the bench press for stronger lifts and larger gains.

So don’t skip the importance of this element. For more check out this week’s episode of the Bones to Bulk podcast.

How Flexibility Can Increase Your Gains

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Often in the gym flexibility doesn’t come up much. I know it used to not cross my radar. But the more I lifted and the more I gained muscle I realized how important it was to stay flexible. What I didn’t realize until after was that it would actually improve my muscle building.

If you lift you should start building up your flexibility. This is done through a lot more than just stretching. There are tons of exercises that can help build your mobility. From working out with resistance bands, to box jumps, sprints, and sled pushes.

These all help improve your overall lifting ability. Because as you get more flexible you will find that your muscles have greater stretch ability and will aid you in your lifts.

Try grabbing a resistance band and doing different stretches, both for your upper body and lower body. Try it for two weeks and see if it doesn’t make a huge difference. For more on this check out this week’s episode of the Bones to Bulk Podcast.

Have You Tried Split Body Workouts

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Maybe you’ve heard of split body workouts. Maybe you’ve tried them or maybe this is new territory for you. Regardless of what you know or don’t know, split body workouts are the way to go.

Typically gym workouts are split between different muscle groups. While this is good, is it enough? Yes, our muscles do need recovery time in between vigorous workouts, but is it possible to under-work your muscles and fail at your muscle gains.

Typically when we break our workouts up among different muscle groups, we are only hitting each muscle group once a week. Going 7 days in between working out muscle groups is not a good idea as I discussed in the most recent episode of the Bones to Bulk podcast.

This is where split body workouts come in. Split body workouts incorporate working out several muscle groups into one day. The advantage of this is that you are continually working out your muscles without over-taxing them. The reason for this is while you are pushing yourself hard, you are not working out one specific muscle group for a long length of time.

Instead you are only performing usually two exercises that target a specific muscle group, which isn’t enough to worry about over-taxing your muscles. So if you have been on the fence about trying split body, or maybe just want to increase your muscle gain, give split body workouts a try. To find out more check out our free starters guide to getting buff.

 

Are You Doing This In the Gym?

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Have you ever been guilty of this in the gym? You are catching your breath after a hard set that is pushing your muscle gains to the max and you whip out your phone. You glance at a few funny memes. Respond to a couple texts. Like a couple posts and before you know it you’ve blown five minutes. But in truth you’ve blown more than that.

When we lift to gain muscle we tend to think it’s all about how much we have on the bar, how much we are lifting that truly matters and little else. But in truth that’s one of the least things to concern yourself with, as it is all just about how we look in the gym (hint: no one is watching anyway).

In truth while the speed of our reps and our form is super important, so is time under tension. Time under tension is how much strain our muscles are under, and if we lift an insane amount of weight but rest five minute in between each set, our muscles have time to relax before we even move on to our second set. I talk a lot about this in our Private Facebook Group.

By doing this we are sabotaging our muscle gains. The key is resting LESS time. Rather than using your phone to distract you, set a timer. When you start your first set start the timer. Once you finish your set, don’t rest longer than 45 seconds before moving on to the next set.

Sure you will find that you can’t lift as heavy, but you will be getting stronger because your muscles are working that much harder. If you are really looking to change things up with your workout and push yourself check out this week’s episode of the podcast where we are diving into specific things to do int he gym.

3 Reasons Diets Suck

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When it comes to gaining muscle and getting in shape, there’s probably not much that turns you off like hearing the word “diet”. And it should. Diets suck. Plain and simple. If you are a part of the Bones to Bulk Facebook group, you know that I can’t stand diets. And I’m going to give you 3 reasons why if you are trying to gain muscle, and get in the best shape of your life, why you should ditch the diet.

1. They set you up for failure. Diets by design are a temporary fix to a long term problem. They are set up to be temporary thing. Think about it. If you only temporarily put gas in your car and then stop, what’s eventually going to happen? You are going to run out of gas. Your diets can’t be these 30 day or 60 day fixes and then you just go back to how you ate before.

 

2.They teach you how to eliminate foods so that you accomplish your goals. Rather than teaching you how to eat and set up a firm foundation with eating, they only teach you what not to eat, so that once you are done, you go back to square one. Eating for true health, muscle gain, and overall fitness has way more to do with the healthy options that you add in to your diet, rather than what you take away.

3. Diets have an all or nothing approach. In other words, for x amount of time completely cut out x, y, and z. Our eating habits are built over a lifetime, and we can’t expect to all of a sudden completely change everything over night. Changing the way we eat takes a long time to fully conquer. It should be approached as a gradual climb, slowly replacing unhealthy foods with healthy foods.

Remember the key to gaining muscle, getting fit, and feeling amazing starts with what you put in your body. You can find out more at Bones to Bulk.