Category Archive Useful information

BySteve Howard

What are omega fatty acids?

Over the past half century, scientists have achieved great advances in the study of substances useful and harmful to the human body. Most people who do not yet know what omega fatty acids are, cannot understand how fats can be beneficial. Until a certain time, it was believed that fats kill the human body, and weight gain was often associated precisely with eating food with a lot of fat. Now that scientists have refuted these concepts, many people have begun to include their favorite foods in their diet while dieting without fear of extra pounds. Please note that omega 3 6 9 acids play a huge role in the functioning of the whole body. The work of the heart, brain and other organs and systems depends on them. If you deeply understand all the positive qualities of these substances, you can put them in first place with vitamins. The human body is a mechanism that, with minor violations, does not work correctly, which leads to various diseases. Omega 3 fats will help you recover and improve your well-being in many diseases. They should also be taken by athletes and people with an active lifestyle. Doctors often prescribe this kind of supplement in the postoperative period for quick recovery, as well as for people with low immunity. A universal supplement for all occasions, which is proved by numerous studies and the demand in the sports nutrition market.

Omega 3,6,9

There is an opinion among people who have not come across this type of supplement that omega fatty acids do not differ from each other and are completely useless. If you ask people who have been following a healthy lifestyle for several years about the benefits of fat, the answer will be positive, despite the myths that have developed over the past few centuries. In fact, each of the acids has its own purpose and is responsible for certain functions:

  • Omega-3 are polyunsaturated acids responsible for the formation of new cells in the body. Without them, complete restoration of organs and systems is impossible. To completely saturate the body with substances, you will need not only the use of the right food, but also the intake of substances in their pure form. Sources are all types of salmon fish, walnuts, fish oil;
  • Omega – 6 – are responsible for restoring energy levels, reducing fatigue. It is very important to know that they are not produced on their own; they can be obtained only by including red meat and dairy products in the diet;
  • Omega – 9 – are able to be converted in the body, so many began to believe that this type of fatty acids does not need to be taken additionally. Of course, if a person eats properly, does not load the body with physical activity, he may be able to maintain the necessary balance. With serious physical and mental stress, the amount produced independently is not enough. For this reason, it is recommended to eat different types of nuts and use vegetable oils.

The positive effects of omega fatty acids on the body

The use of any supplement still causes a lot of controversy among people in different countries. To determine the choice of a particular category of additives, you need to carefully understand their properties and characteristics. Before buying, you need to decide on the goal and the desired result in order to really benefit from the reception. Each of the omegas has its own qualities that give a certain effect:

Acid name Pros of the substance
Omega-3 1. Improve the cardiovascular system.

2. Reduce the risk of early heart attack, stroke, restore blood vessels.

3. Strengthen bones and joints, make ligaments elastic.

4. Improve memory, have a positive effect on the entire nervous system.

5. Prevent aging of the body.

6. Help athletes to increase muscle mass without health consequences.

Omega-6 1.Improve receptor sensitivity.

2. Accelerate metabolic processes.

3. Allow you to get high achievements in sports.

4. Cleanse the body of toxins;

5. Promote increased sexual activity in men.

6. Restore hair, strengthen nails, smooth wrinkles.

Omega-9 1. Helps during the formation of cancer cells, slowing down their division.

2. They prevent an increase in blood glucose, it is an important substance necessary for diabetes.

3. Reduce the level of bad cholesterol in the blood.

4. Accelerate metabolism, accelerating weight loss.

5. Allow substances to be absorbed faster.

6. Maintain muscle tone, saturate the body with energy and strength.

To restore health and achieve good results in sports, an integrated approach and taking several supplements or a balanced mixture at once will help. Omega 3 6 9 for weight loss have become indispensable, this is proved not only by numerous studies of scientists, but also by positive reviews. Complex supplements with these acids include not only for weight loss, but also for gaining muscle mass, athletes, as well as during the drying period.

Benefits of using omega fatty acids for athletes

Omega 3 for athletes, as well as other acids, allow athletes to improve their physical performance before competition, as well as recover from serious hormonal drugs. The use of steroids has become an integral part of sports life. During this period, the body experiences tremendous stress. In addition, those who use anabolic steroids on an ongoing basis face side effects. Healthy fat supplements can help you manage your therapy without physical or emotional distress. Athletes who use omega get a lot of positive properties:

  • Promotes accelerated muscle growth;
  • Change the structure of the musculature, make it more elastic with veins;
  • Prevent injuries under severe stress during training;
  • Allows faster recovery between sessions;
  • Reduce post-workout pain;
  • Reduce fat accumulation in tissues;
  • Oxygenate cells for endurance;
  • Strengthen the immune system;
  • Improves the absorption of additional substances;
  • Normalize sexual activity;
  • Enhances the action of other supplements and drugs;
  • Prevent depressive disorders;
  • Improves mood, stimulates training;
  • Omega 3 in sports provide a constant supply of energy and strength.

Omega Fatty Acid Guidelines for Athletes

On the sports nutrition market, you can buy funds individually and in complex mixtures. If you start taking omega 6 fatty acids or another type of acid, it will be impossible to replenish the missing substances in the body. Most often, you need to use several tools at once. Of course, it is not forbidden to use them separately from each other, only the effect will be incomplete and can be disappointing. The most beneficial option is the ratio of omega 3 6 9. Supplements are produced mainly in capsules for greater consumer convenience. The dosage is calculated individually and depends on the diet and physical activity. For prevention, 1000 mg per day will be enough. In the period after the disease, this amount can be increased to 2000 mg per day. Professional athletes who experience maximum stress and stress increase this amount to 3000 mg per day. It is important to remember when calculating the dosage that an overabundance, as well as a lack of certain substances, can negatively affect the entire body. More often than not, those who take large amounts of supplements are likely to experience intestinal upset and related symptoms in the first place. Taking omega 3 6 9 should take into account all the features of the situation. Can be combined with any medium regardless of purpose.

BySteve Howard

Can i drink water after exercise?

“Is it okay to drink water during training, before or after it?” Are one of the most frequent questions that visitors to our fitness club ask me. There are so many myths around this topic that I want to dispel them once and for all.

In this article I will talk about the benefits of water for those who are actively involved in sports. You will find out if you can drink water immediately after training and how much to drink during it.

Water during exercise

During any training, it is necessary to observe the drinking regime – the order of water consumption, which sets its volume and frequency, taking into account human activity. Water is constantly excreted from the body – and the higher the physical activity, the more water goes away with sweat and breathing.

Sweating regulates body temperature and removes waste products. When you exercise, your body temperature rises and much more water is lost. Take a look at the table, it shows the average water loss under various conditions: rest, exercise, at elevated ambient temperatures.

Amount of water lost

* Data for a 70 kg person under different conditions.

Air temperature 20C, no exercise Air temperature 30C, no exercise Air temperature 30C, exercise
Leather 350 ml 350 ml 350 ml
Breath 250 ml 350 ml 650 ml
Urine 100 ml 100 ml 100 ml
Feces 1 400 ml 1 200 ml 500 ml
Sweat 100 ml 1 400 ml 5000 ml
Total 2 300 ml 3 300 ml 6 600 ml

Accordingly, in order not to get dehydrated, you must replace the loss of fluid, that is, drink water or unsweetened drinks that do not provoke thirst. Remember that dehydration is harmful and dangerous – there is a risk of heatstroke. Symptoms of severe dehydration include nausea, weak pulse, dizziness, weakness.

Why drinking water is important

A person consists of water for 75-80%, and depending on age, the indicator changes. Maintaining the water-salt balance in the body is a necessity for the normal functioning of all its cells and tissues. Pure water better than any medicine normalizes metabolism, eliminates toxins, improves blood circulation and digestion, and also strengthens the immune system.

Water intake must be approached wisely. If its deficiency leads to dehydration of the body (dizziness, loss of strength), then an excess leads to overhydration (swelling, nausea). The water diet is determined on an individual basis.

Your daily physiological water norm can be calculated using the formula of the World Health Organization:

  • For women – 30 ml per 1 kg of body weight.
  • For men – 40 ml per 1 kg of body weight.

For example, if a girl weighs 50 kg, she should take 1.5-1.7 liters of clean water. However, people who regularly lead an active lifestyle, play sports, and also live in countries with a warm climate (Turkey, Egypt, UAE) must drink much more water. Pay attention to the table.

Water Consumption Table

Your weight Daily water requirement, liters
With low physical activity With moderate physical activity With high physical activity
50 1.55 l 2.00 l 2.30 l
60 1.85 l 2.30 l 2.65 l
70 2.20 l 2.55 l 3.00 l
80 2.50 l 2.95 l 3.30 l
90 2.80 l 3.30 l 3.60 l
100 3.10 l 3.60 l 3.90 l

Which water is better to drink

The question is not so much preference as the difference in effect. Doctors recommend completely abandoning raw water from a tap, a spring or a well (it contains many harmful bacteria), and taking filtered, boiled or thawed water – sometimes a bite with lemon, honey, berries.

Filtered water

Water purified from bacteria and dangerous impurities using a filter. It has a beneficial effect on the body: it saturates it with a mass of useful substances. Keep an eye on the expiration date of the device – then you will always have clean water in your home.

Boiled water

Dangerous microbes are killed by boiling. This water is softer, therefore it has a positive effect on the gastrointestinal tract, kidneys and joints.

Melt water

One of the most useful if filtered, bottled or settled water is taken as a basis. It retains its properties when frozen in plastic containers, and the molecules are the smallest. Regular intake of melt water in small doses improves blood composition, removes toxins and speeds up metabolism.

Bite water with lemon, honey, berries

Take one of the aforementioned liquids, occasionally with a bite with natural ingredients – lemon, honey, berries. The first – promotes the rapid assimilation of food, the second – stabilizes the nervous system, the third – have an anti-inflammatory effect.

Replacing water intake with tea, coffee and other drinks is a big misconception. The body needs clean water – remember this rule and follow it whenever you feel thirsty.

Temperature recommendations

Liquids that are too hot or cold have a negative effect on human health. Boiling water irritates the stomach lining, and ice water causes a sharp narrowing of the heart vessels. The most acceptable option for drinking is water at room temperature.

How to drink water for athletes

Having studied the table of water consumption, you already realized that with high physical activity, you should drink more. But this does not mean at all that it needs to be taken in liters at a time. Drinking water should be portioned and frequent, so as not to burden the heart with additional work.

Clean water helps you recover faster from grueling activities, as well as lose weight. During exercise, you sweat and lose a certain amount of fluid. All this can lead to an imbalance of trace elements, a slowdown in metabolism, and ultimately to dehydration. To avoid this, eat your water diet without waiting for thirst.

The National Athletic Coach Association has developed a system of recommendations for athletes on how much water to drink before, during and after training.

Before training

Take 500-600 ml of water 2-3 hours before physical activity, and 250-300 ml for half an hour. If your workouts take place outside in hot or cold weather, drink 100 ml more than usual.

How much to drink before training

Take 500-600 ml of water 2-3 hours before physical activity, and 250-300 ml for half an hour. If your workout takes place outside in hot or cold weather, drink 100 ml more than usual.

Drinking while exercising

Drink 200 ml of water every 15–20 minutes throughout the session. At first, you will feel discomfort, but over time, everything will return to normal. If you are training to develop strength, take 30% more, despite not being thirsty. The more water enters the body, the faster metabolism occurs.

Water after training

Immediately after training, within 2 hours after physical exertion, you need to drink 700-800 ml of water. Every 15 minutes – 150-200 ml. This dosage will allow you to replenish the fluid lost in the classroom.

When “drying” muscles, losing weight and gaining muscle mass, the water diet is different and is selected on an individual basis.

BySteve Howard

Everyday Bodybuilding: Good or Bad Idea?

Should we do weight training every day? This is the question that many beginners ask themselves to know if the progression will be faster or if it is of no interest.

To give you a clear answer: no, but it can be useful. So, to remove all your doubts, I dug into the subject. You’ll be able to find out if you really need weight training 7 days a week (at least if you will benefit from it).

Let’s see if this is useful for you first, then discussing the advantages and disadvantages of high training frequency. Finally, I’ll give you some tips to recover faster , along with an example of an optimized workout routine , in case you want to work out. bodybuilding every day .

musculation tous les jours

Here is the summary:

Why do you want to workout every day?

Indeed, this is the first question to ask. Why do you finally want to train so much?

There are two main scenarios. So I will give you a concrete answer, whether or not this training frequency will be interesting for you. The answers are of course my point of view, coming from my experience and from my reading. It is therefore also up to you to judge, at the end of this article, what you want to do.

Are you a beginner and want quick results?

If the answer is yes, you don’t need to want to train every day.

Usually, when you start, you tell yourself that the more you train, the faster you will progress. However, it can have the opposite effect, that is, lead to stagnation see regression. As a reminder, the 3 pillars for progress in bodybuilding are:

  • Training : damages muscle fibers.
  • Nutrition : gives the materials necessary for reconstruction.
  • Recovery : Repair damage from training and rebuild through nutrition.

This is the real winning tripod for continuous progress and as quickly as possible. Therefore, wanting to train every day is to neglect part of the recovery in order to prioritize training. In fact, with little experience it is very likely that with so much training you will end up in overtraining , in addition to a big loss of motivation to go to sports.

Note also that everything depends on the volume (how many sets and exercises in a session) and on the intensity . Only the most advanced practitioners have enough perspective to organize their sessions so as not to cross the red zone.

Chances are you won’t, but don’t worry, your progress won’t be slower . As proof, I progressed faster with a half body (over 4 days) than with a Split (over 6 days), because my recovery (especially nervous) was at the top.

You lack time during the day and you want to spread your exercises over the week?

In this case, yes doing weight training every day is a solution.

It is not the most effective way to progress but it is the only way to train to develop your whole physique harmoniously. Therefore, if you have 30 to 45 minutes a day, no question of doing a full body, a half body or a PPL, I advise you to focus on one muscle group per day (Split).

Indeed, you are restricted by the volume of training and you will all have to bet on the intensity of the session . Where you have to be careful is the architecture of your program, it must be thought out in such a way as to optimize your recovery , especially joints and tendons. For example, if you work on the pectorals, avoid doing deltoids the next day since they were used the day before.

3 benefits of weight training every day

The more motivated of you will still be tempted to train without a day off, but before structuring your program, it is important to weigh the pros and cons. To make up your own mind, here are the three big advantages of working out over seven days :

  • Duration of sessions: As I could say previously, it is clear that due to lack of time, it will be much easier to structure your program . Thus, the sessions can last an hour, while maintaining a correct volume of work and sufficient intensity.
  • Focus on weak points: Often neglected, this is the opportunity to dedicate several sessions during the week, only to a weak point and to train a few strong points on another and the same session.
  • Energy management: Exercises are spread out over the week, so it’s easier to maintain a constant intensity during your workout.

3 disadvantages of high frequency training

However, the disadvantages are much more important, to be taken into account, than the advantages for a beginner. Indeed, training according to your weak points and managing your energy requires a little experience. So, in my opinion, here are the three biggest disadvantages of working out every day:

  • Recovery Management: Whether muscular, hormonal, nerve and joint / tendon, you need to optimize your recovery from all these angles. For this, it is important to have a personalized weight training program as well as a solid diet plan. Of course, to evolve over time, to avoid stagnation, over-training and injury.
  • Motivation hard to preserve: Closely linked to nerve recovery, it is difficult to maintain constant motivation. Also, not giving yourself a day off forces you to go to weight training, whatever you feel like. Better three days a week for a year than every day and quit after a month.
  • Flexibility in strength training: There are bound to be days when you can’t work out. Therefore, it shifts all your workouts .

How to optimize your recovery to train every day

Fortunately you can act on the most important lever: recovery. Of course, there is a lot to say and do to improve your recovery. My goal is to give you quick and easy means, to implement, to recover at best between your sessions .

récupération musculation

Obviously, recovery begins with rest, especially sleep. Everyone knows the rule:

You have to sleep 8 hours!

Unfortunately, that may not be enough if you want to do weight training every day . So let’s talk about things to optimize in your workouts and your diet.

Joint and tendon recovery

Without good joint and tendon health, you will quickly be limited by the choice of movements. Strength training is above all a matter of time , therefore your joints and tendons must come to the fore.

In general, practitioners don’t give a damn, even worse when ego comes along with the practice. We think it will never happen, but when it does, it’s too late, and sometimes it’s irreversible. There is nothing worse for a practitioner to have medical conditions or an injury that limits their training. For example, tearing a tendon on a biceps (not very aesthetic) or having tired shoulder joints (very disabling for upper body movements) are common injuries.

They can be classified into two categories, pathologies / injuries:

Knowing that the subject deals with doing weight training every day, let’s talk about what interests us, wear pathologies .

The pathologies of wear appear gradually, due to repeated movements . Tendons rub, joints wear out without feeling a particular signal. In theory, the body is able to repair micro-lesions and other damage during rest . For an athlete, the damage is much larger and more frequent, therefore the body sometimes does not have time to fully repair the damage caused during the session.

Act on training to limit damage

First, you can influence the structure of your sessions, giving more time to the repair process.

To do this, avoid moving the same joints during exercises for two days in a row . For example, if you do the pectorals the day before, it is better not to do the deltoids the next day, but rather the thighs or the biceps for example.

Let’s see an optimized training routine:

  • day 1: Pectorals.
  • Day 2: Thighs (Quadriceps focus) / calves.
  • Day 3: Triceps / abdominals.
  • Day 4: Back.
  • Day 5: Thighs (hamstring focus) / calves.
  • Day 6: Deltoids / abdominals.
  • Day 7: Biceps / Forearms.

Accelerate joint and tendon recovery

Second, we can speed up recovery through diet . To put it simply, here is a list of food supplements (or foods) that are beneficial to joint and tendon recovery :

  • Glucosamine.
  • Collagen.
  • Wisteria.
  • Chondroitin.
  • Beef / poultry broths, gelatin and animal fat.

Muscle recovery

Let’s now tackle muscle recovery , which is largely responsible for your progress, especially on your muscle gain . And no, it’s not just a question of waiting for the muscle soreness to end, sore muscles are often misunderstood and deserve to be covered in another article.

A big part of the process is to restore muscle fibers damaged during the session. Fortunately, you can also optimize your recovery through training and nutrition.

Alternate the muscles used

First of all, avoid exercising the same muscle group for two days in a row. In fact, since the workouts are essentially composed of polyarticular exercises, it will not be possible to target only one muscle per day. We must therefore take a closer look at the muscles that work most of the time in synergy , especially on exercises dedicated to large muscle groups:

  • Pectorals: deltoids and triceps.
  • Back : Deltoids and biceps.

As for the thighs , it may be interesting to focus on the quadriceps one day and the hamstring another day.

The workout routine I described above follows this rule.

2 food supplements for muscle recovery

To get straight to the point, if you stick to the basics of sports nutrition, that’s enough. Here are still two food supplements interesting for muscle recovery:

  • Creatine.
  • Gainer (protein + carbohydrate). By the way, if you want to make your own drink, I have prepared some recipes to make your own gainer but on.

Nerve recovery

The nervous system will be strained if you exercise every day. Fortunately, there are a few signs that poor nerve recovery :

  • Loss of strength
  • No motivation
  • Stagnation see charge regression
  • Constant fatigue

Therefore, it is interesting that you act upstream before you get there.

phénomène surcompensation musculation récupération graphique
S ‘training during the overcompensation phase allows progress to be made. The number of rest days varies depending on the intensity and volume of training, as well as the muscle worked.

How to maintain an efficient nervous system

Regarding training, the exercises performed for large muscle groups (pectorals, back and thighs) will be taxing on the nervous system, so it is worthwhile to alternate sessions with heavy and light loads .

When it comes to diet, foods high in magnesium will only be beneficial in keeping your nervous system in good shape. Indeed, it is an essential mineral that contributes, in part, to the transmission of nerve impulses (to contract the muscle ). On top of that, according to the French SU.VI.MAX study, about 75% of people are below the recommended nutritional intake, a phenomenon accentuated by sweating during exertion.

To avoid being deficient, you can find it in certain foods:

  • Dark chocolate.
  • Oilseeds (almonds, walnuts …).
  • Whole grains.
  • Bananas…

Likewise, you can use food supplements to cover your magnesium needs. Be careful not to buy it in just any form. It is better to buy magnesium citrate , with few or no additives than magnesium oxide (very common on the market). Of course, the price will be higher, but quality at a price.

Regarding rest , some food supplements exist to improve the quality and quantity of sleep:

  • Valerian: calms, soothes and improves the quality of sleep.
  • Theanine: (present in tea) helps to relax and reduces stress.
  • Tryptophan: (found in plants) Improves the quality of sleep and helps fight depressive disorders.
  • Melatonin: Called the sleep hormone and naturally secreted by our body, it can be used to reframe our “internal clock” (often used to deal with JetLag problems).

Hormonal recovery

The drop in testosterone levels is the obsession of the bodybuilding practitioner. Unfortunately, after a workout, this level drops as cortisol rises, the opposite of what we are looking for.

If you want to train every day , your goal is to limit these imbalances through a healthy lifestyle. Therefore, you have to forget about low-calorie diets to dry out, the food must be more than sufficient and rich in good fats. Likewise, stress should be limited so as not to accentuate hormonal disturbances.

Bodybuilding program – every day

Finally, I have prepared an example of a daily weight training program for you. This program meets all the conditions that I have stated above and is suitable for a high training frequency . You can use them to create your own routine.

The selected exercises require little equipment and can be performed in most gyms. Of course, you are free to perform the dumbbells or bar movements according to your preferences.

Despite everything, it is likely that you are not available 365 days a week. Therefore, if you are absent for a day, The next session must be the one that was missed, do not say to yourself:

Chest Monday, thigh Tuesday….

because the volume of work between different muscle groups will be out of balance. Rather, you must reason in daylight. Enjoy

Day 1 – Chest

Exercise Series * repeats
Expanded declined 5 * 8/12
Bench press 5 * 12/15
Cross over at the high pulley (one-sided) 4 * 15/20
Peck Deck 4 * 15/20

Day 2 – Thighs (quadriceps focus) + Calves

Exercise Series * repeats
Hack squat 5 * 8/12
Bulgarian squat 5 * 15/20
Leg extension 4 * 15/20
Weighted camel calves 5 * 15/25

Day 3 – Triceps + Abs

Exercise Series * repeats
Dips 4 * 8/12
Skullcrushers 3 * 10/15
Pulley pushdowns 3 * 10 * 15
Leg raises 5 * 20/25

Day 4 – Dos

Exercise Series * repeats
Shrugs 3 * 10/15
Rowing dumbbell 5 * 8/12
Pullover at the high pulley 4 * 10/15
Chest pull (or pronation pull) 5 * 8/12
High pulley overhand pull (one-sided) 3 * 10/15

Day 5 – Thighs (hamstring focus) + Calves

Exercise Series * repeats
Leg deadlift semi-stretched 5 * 8/15
Leg press 5 * 10/15
Leg curl 4 * 10/15
Seated calves 5 * 15/25

Day 6 – Deltoids + Abs

Exercise Series * repetitions
Military developed 4 * 8/12
Side elevations 3 * 10/15
Bird with high pulley 3 * 10/15
Crunch 4 * 20/25
Side crunches 3 * 25/35

Day 7 – Biceps + Forearms

Exercise Series * repeats
Supination chest pulling ( or supination traction) 4 * 8/12
Inclined curl 3 * 10/15
Hammer curl 3 * 10/15
Wrist curl SUPERSET Wrist extension 3 * 15/20
BySteve Howard

The Best Biceps Exercises To Do Without Equipment

Strength training is the best way to gain muscle mass quickly. In addition to the aesthetic aspect, the arms are constantly used, whether in everyday life or for other sports activities. There is therefore a double interest in training, you still have to know how to do it!

If you’ve been looking for exercises and methods to build your biceps without equipment , you’ve come to the right place. I also started weight training at home, without any equipment. With experience, I can share my feedback with you so that you can progress faster while avoiding certain mistakes.

In addition to showing you a sure way to have bigger arms, you will know if your goals are achievable and in how long. To help you with your program, a list of biceps exercises to do at home is waiting for you at the end of the article.

Summary:

Is training without equipment enough to have big biceps?

Are you going to have results without going to the gym, thanks in part to the body weight? To give a clear answer, yes, you will have something to do to develop your biceps without equipment .

They are easy to tire and hypertrophy with little or no material, unlike other large muscle groups, such as the pecs.

However, the choice of exercises and holds is limited. It is therefore in your best interest to structure your bodybuilding program , so as not to stagnate quickly.

The ideal is still to get the bare minimum in order to vary the exercises, the grips and the loads for a few euros. The investment is well worth the effort:

  • Elastics
  • A dumbbell and a few kilos of cast iron (minimum, 2 discs of 5kg and 4 discs of 2kg).

How long does it take to develop your biceps without equipment?

Another frequent question, how long does it take to have your first results? Truth be told, it depends, it doesn’t.

The speed of progression depends on a lot of things. Not everyone starts from the same point and everyone has their own goals. In addition to your age, lifestyle and genetics, it is above all the regularity and intensity of your weight training sessions that will allow you to reach your goals.

double biceps physique musculation

With perseverance, you will be able to notice a visual difference after 3 to 4 months of rigorous practice, even with little equipment.

How many repetitions, sets, exercises and weight training can you do to work your biceps?

You will understand, it is above all the quality of your sessions and your discipline that will allow you to increase your performance and your results, but beware! Remember that one of the keys to progress in bodybuilding is recovery.

If you don’t stick to this baseline, you risk ending up over-training. The risks?

  • Nervous exhaustion (loss of strength)
  • Biceps pathology, tendonitis…
  • Poor muscle recovery
  • Hormonal disruption

So this is the opposite of what we are looking for … I wrote an article to find out if weight training every day is a good or a bad idea.

In fact, there is no silver bullet. However, I can give you some tips on how to have a consistent basis for your biceps program .

Questions Answers Notes
How many repetitions? 6 to 15 If the goal is to gain muscle mass
How many series? ~ 4 by exercise Stop when losing strength or getting bored
How many exercises? 1 à 3 Vary the angles and exercises from one session to another
How many sessions? 3 per week 1 day of rest minimum between each session

It will differ from person to person. Over time and with experience, you can determine what works best for you. Note that sooner or later you will have to increase the number of sets and / or exercises to hypertrophy your muscles , in this case, your biceps.

Push-ups and dips, unnecessary exercises to build your biceps

While chatting or searching the net, I’m amazed at how many people think push-ups and dips are helpful for working the biceps. It is important to remember the function of the biceps and the other arm muscles to understand why this is totally wrong.

  • Biceps: allows you to flex the forearm (pulling movement)
  • Triceps: to stretch the arm or bring it back to the body (pushing movement)
  • Forearms: Lower, raise, open or shake the hand. Certain muscles also allow the forearm to be raised or lowered.

Thus, it is enough just to put a tension, a constraint during the solicitation of the target muscle, to develop and strengthen it.

In the case of dips and push-ups, it’s when pushing, when you stretch out your arms, that the movement is difficult. As a result, it is not the biceps that are used, but rather the triceps (as well as the shoulders and pectorals).

Let’s rectify the mistake: push-ups and dips don’t make for bigger biceps, but rather more big arms , thanks to the development of the triceps.

The secret to having big arms: biceps, triceps and forearms

It is always good to remember that a good physique is a harmonious physique . You need to take the time to work all of your muscles and not a specific muscle group to have satisfactory results.

When it comes to the upper body, I find that a lot of practitioners are working hard on the biceps to get bigger arms. However, it is especially the triceps that give the most mass. Maybe your problem is there?

Lack of forearms can also be a problem. If you lack forearm mass compared to biceps and triceps, the result will be much less impressive. If Stallone looks massive, it’s mainly thanks to his over-developed forearms.

sylvester stallone avant-bras musculation

Bottom Line: If the initial goal is to have big arms, I strongly encourage you to develop all of the arm muscles . It is above all consistency and muscle definition that should be sought, not size.

Supine traction, the only polyarticular exercise to work the biceps without equipment

Contrary to popular belief, the horizontal bar pull-up (or chest pull-up) is the only polyarticular exercise for the biceps.

The advantages of this exercise are multiple:

  • It does not require any hardware
  • The body weight is more than sufficient at first
  • The exercise exploits the tension / length relationship of the biceps, so you are stronger

Of course, as this is a polyarticular exercise , other muscles will also be engaged, especially those of the back. Note that hanging from a bar also improves your grip and therefore strengthen certain muscles of the forearm .

To get the most out of the biceps work in this exercise, it is important to perform it with a supine grip, i.e. with the palms facing you, then lean a little forward back when pulling to limit the work of the back muscles.

exercice biceps sans matériel traction
Here , overhand traction. It is necessary to perform the exercise in supination to favor the work of the biceps, with a grip equivalent to the width of the shoulder

Another important point, the range of motion . Be careful during the descent not to fully stretch the arms, the biceps are vulnerable with a supine grip, this can lead to muscle tearing. In fact, it is one of the most common injuries in weight training. The goal is to build muscle , not to injure yourself for a “cleaner” movement.

Strategies for improving strength in pull-ups

Often times when you are just starting out, it is difficult to chain reps to pull-ups. If you really have trouble doing pull-ups, you can find alternatives to quickly progress on this exercise. Here are some options:

  • Pure negative: perform the descent only
  • Elastic: to relieve a little weight, just hang it on the bar and let a foot or a knee rest on it
  • Reverse Rowing: Do the exercise with a bar close to the floor. The body is almost horizontal with the feet on the ground, so there is less weight to pull.

You can also consult this article if you want to increase your strength, in order to progress during your sessions.

Isolation exercises for the biceps to do at home

After reaching a certain point, isolation exercises will be useful for rebalancing certain portions of the biceps. To understand the importance of a “balanced” biceps, it is necessary to talk about anatomy. Here are the arm muscles to develop primarily with the biceps:

  • Biceps: short and long head
  • Brachialis (anterior)
  • Brachioradial (formerly long supinator)
anatomie muscles bras biceps brachial

Over time, you will have to modify your training program to correct the imbalances. The most frequent cases are as follows:

  • The long chef is often late compared to the short chef.
  • The anterior brachialis is often less developed than the other portions of the biceps.
  • The brachioradialis is also often overlooked, which can be crippling and problematic if you have short biceps.
muscle avant-bras brachio-radial

To remedy these problems, three variations of dumbbell curl are particularly effective. The exercises listed below can be done with a single dumbbell , rubber bands, or both combined to modulate tension.

Exercise 1: Supination curl for the long and short head of the biceps

Undoubtedly one of the most popular exercises, the supination grip curl (palms of the hands towards you) allows you to recruit mainly the long and short head. At least, this is usually where you feel the most work on your biceps.

exercice curl biceps haltère

The unilateral exercise , that is to say one arm at a time, is preferable to have more strength during the series. As the work isn’t overly exhausting, you can do one arm while the other is resting to save time.

While the exercise sounds straightforward, you should still pay attention to the range of motion to avoid injury. To do this, you must be careful not to stretch your arm too much during the descent, as during the pull-ups. Aches in the ends of the biceps is not a good sign and usually means that you have stretched your arms too far.

Another detail that may seem insignificant: the placement of the elbow. If the elbow is at the back of the bust, you will mainly work on the long head of the biceps . In contrast, the leader runs is better insulated when the elbow is in front of the bust. It’s up to you to judge which leader is behind the other.

Exercise 2: Target the brachialis with the hammer curl

Usually underdeveloped, the brachialis can eventually grow as large as the biceps. You can easily tell how weak the brachii muscle is when you contract the biceps (lack of relief). It should also be mentioned that with this intake you further strengthen the muscles in your forearm.

The execution of the movement remains the same as in supination, except that the grip is neutral (thumbs up). However, this variant is still less dangerous, so you can reach out without fear of injuring yourself.

With a neutral grip, your arm is in a strong position, you will be able to put much heavier on this exercise.

Exercise 3: Catch the weakness of a short bicep with the pronation curl

The potential for muscle development is directly correlated with the size of your muscle, on top of that a long muscle will always be more impressive than a short muscle.

The advantage of having a short bicep is that you have a very noticeable peak when you contract it, but when released it looks thinner.

You can easily determine the length of your muscle. To do this, just contract it to see if the gap between the bicep and forearm is too large.

Unfortunately, you can’t lengthen your muscles, but all is not lost for your biceps. It is always possible to make up for this gap by developing the brachioradialis .

To emphasize the work of the brachioradial when performing curls, just perform the hand over pronation exercise , that is to say facing the ground.

The exercise may seem uncomfortable for the first few sessions. Do not hesitate to play with the rotation of your hand to have a working angle adapted to your body type, you get used to it quickly.

As with the hammer curl, it is possible to extend the arm at the end of the movement without risk of injury. Moreover, you can gradually switch to a neutral grip over the course of your series, when fatigue begins to be felt, to scratch a few repetitions.

There you go, all you have to do is build your workout program with this workout list. You really have to pay attention to your strengths and weaknesses to work effectively and have results that meet your expectations.

Are you interested in training programs for the biceps that you can do without equipment?

BySteve Howard

How to Increase Muscle Strength: 4 WAYS

Using weight training to increase your muscle strength for another sport or for daily activities is the solution of choice. For a bodybuilding practitioner , wanting to increase their strength can also help unlock a period of stagnation. The problem ? Pushing weights without a method does little to help.

In theory, there are a number of ways to do this, but the idea is to focus on the best that is done. That’s why I’m going to give you 4 ways to increase muscle strength quickly and effectively. Inspired by powerlifting practitioners, strength specialists.

augmenter sa force poids musculation

Here is the summary:

Increasing muscle strength is not just a big deal

Who hasn’t heard that weight training is bloat?

Between a non-athletic person and a bodybuilder with a lot of muscle mass, it is obvious who will be stronger. However, we’ve all seen a video where a bodybuilder gets beaten up by a professional arm wrestler, even though he looks less muscular. People therefore deduce that weight training does not necessarily make you stronger.

The arm wrestling example is perfect, because indeed, the size of a muscle is not the first factor of strength . Much of it comes from the nervous system, the one that sends information to muscles to contract.

bras de fer échec

Indeed, the training of this professional will be oriented so as to become strong on this movement in particular. Not only by working the muscles requested during the effort, but also his technique, by repeating the same gestures over and over again.

This is how he strengthens, creates and learns to use the same nervous circuit . His nervous system will then be able to quickly and efficiently mobilize the muscle fibers .

Ultimately, the goal is the same, to work on your nervous system to increase your muscle strength . Therefore, the best way is weight training, but the way to practice it must be adapted.

Prepare before and during training to be strong

At first glance, if you are looking to increase your strength, then you need it for something in particular. Whether for a athlete or not, it is important to know that to get closer to your maximum potential, you have to prepare.

Indeed, many people throw themselves under the bars or start to practice their sport without warming up properly. It’s a bit like a car, which needs to be heated before you can enjoy it. Therefore, unprepared training can not only lead to injury, but also decrease its effectiveness.

Therefore, it is essential to follow a few steps. To know first of all its real performance, although part of it is also impacted by healthy living.

Warm up well to force yourself

échauffement musculation

Warming up isn’t all about injury prevention. It also helps to prepare the nervous system for a intense effort .

Take the test, load a squat bar at your usual workload without any warm-up. In this case, you will feel like the bar weighs a ton on top of your legs shaking. In fact, one way to know that the warm-up was insufficient is to see an increase in repetitions over the series on the same exercise. The nervous system was actually unprepared.

First, to warm up well, you can follow its steps:

  1. Global warming: to raise the body temperature thanks to a rower or walking for example.
  2. Warm up the muscles and joints: light, with exercises for the muscles that are going to be used. For example, to prepare on a bench press , it is necessary not only to warm up the pecs , but also the triceps , the biceps , deltoids and rotator cuff .
  3. Build up gradually: On the final exercise, do 2 to 3 sets before starting, gradually adding weight without getting tired.

The potentiation to gain muscle strength instantly

A little bonus for gaining strength immediately in a short period of time is to use potentiation . Indeed, it is possible to give yourself the illusion of wearing a bar lighter than usual by “fooling” your nervous system.

In theory, using an electro-stimulator is ideal for potenting your muscles (although I never had the opportunity to test). In practice, since it is rare to have access to this device, it is possible to do otherwise.

For this, several scenarios:

  • You want to temporarily gain strength on a classic series. For example a set of 10 reps: Before starting your sets, you can do 2 to 3 repetitions with a weight heavier than your workload.
  • You want to increase your strength for 1RM (one repetition maximum). In this case, just put heavier than your 1RM, say 120%, then maintain the weight 5 to 10 seconds, without movement. For example your 1RM bench press is 100kg, the idea is to put on 120kg to hold the bar at arm’s length without doing repetitions.

It is also possible to use potentiator exercises , such as heavy shrugs for the upper body and the press (or squat) for lower body.

The rest time too short

Sometimes the lack of strength can also come from rest periods .

Indeed, a bodybuilding practitioner can quickly stagnate on a polyarticular exercise in particular, if he does not give his nervous system time to recover sufficiently between two sets. Unlike the breath and the burning sensation, it’s hard to know when our nervous system is ready to resume effort.

A simple way to know if you need to lengthen your rest or not to regain your strength is to see a decrease in the number of repetitions over the sets. For information, rest times can easily go up to 5 or even 7 minutes if the goal is to increase your strength.

The execution of the exercise and the number of repetitions

To become strong, it is important to follow a few rules, especially about performing the exercise and repetitions. The main goal is not to be stamina or to gain muscle mass, but always to work on your nervous system. Therefore, it is important:

  • Perform a low number of repetitions with a load close to your max: 4 to 6 preferably up to 10 for the legs.
  • To work in explosive .

This is not about taking the negative, but rather taking advantage of the energy build-up on the descent to be stronger on the push (or pull). On the other hand, the use of a low repetition range, performed explosively, mobilizes the muscle fibers most appropriate for strength, especially the II-b fibers .

comparaison type fibre lente rapide musculation force masse endurance

A way of doing that is often found is 5 × 5, that is to say, do 5 sets of 5 repetitions while increasing the load at progressively, until it gets as close as possible to its max. In my opinion, this is a little too mathematical. The strength being mainly nervous, there are days when you will necessarily be less strong, more tired. Thus, the number of sets (or repetitions) will have to be adapted. The nervous system being put to the test, there is no need to go beyond its capacities on D-Day.

Of course, no need to remind you to do the polyarticular exercises where you have the most energy, ie at the start of the session.

4 ways to increase muscle strength for sure

So far, we have seen how to bring together all the conditions to get closer to its maximum potential. Now let’s talk about progression, that is, how to increase muscle strength .

Sometimes it is enough to analyze your movement to know its strengths and weaknesses.

Take the bench press, for example. Let’s say you’re about to do your maximum rep, you:

  1. Grab the bar.
  2. Lower the bar to chest level (so far that’s okay).
  3. Shoots, and there … it blocks. But it blocks at a particular moment, usually in the middle of the movement.

The conclusion we draw, you lack strength in a part of the movement and that is precisely the key. You have to vary the load so that the more you contract, the more difficult it is, to learn how to be stronger where it is needed.

A little difficult with free weights… That would mean you should have someone add more weight to the bar as you push. These are its drawbacks:

  • The resistance is always the same: on a bench press, the weight will be the same when stretching and contracting.
  • Free weights are subject to gravity: On a dumbbell curl, for example, the up and down movement will be easy, the hardest part being when the arms are parallel to the floor.

Fortunately, there are a number of tools and methods available for this. I preferred to keep 4, easy to apply.

Elastics, the holy grail for gaining muscle strength

To start let’s talk about rubber bands, this accessory that everyone should have. Inexpensive, does not take up space and is so efficient. I managed to catch up on weak spots and increase my strength in a few moves with this simple tool. The idea is to supplement the free weights with elastic bands.

Consequently, the advantages are multiple and we solve a lot of problems:

  • The resistance is variable : the more you contract, the more difficult it is (heavier), where it is generally the most interesting.
  • The accumulated energy on a fast negative is more important: the explosive work is much better.
  • We use more involuntary force thanks to the speed gain on the negative: the intensity of the exercise is increased.
hack squat musculation elastiques entrainement force

However, rubber bands cannot adapt to all exercises. Sometimes it is difficult to find an interesting attachment point or the rubber bands make the exercise too unstable (especially on the bar bench press).

Thus, the use of rubber bands is more appropriate for machines rather than on free loads.

Chains, an alternative to rubber bands

However, there is an alternative to overcome the instability problem. These are the chains.

Indeed, this is not to decorate or make the exercise impressive. The principle is actually the same as the rubber bands. That is to say that the more you contract, the more weight there will be (the links of the chain resting on the ground relieves the bar).

Unfortunately, it is not often to find chains in the weight room and the sensations are much less interesting than the rubber bands. What’s more, the chains can only be installed on bars and over again. For example, use on a deadlift may not be necessary, given the little resistance it offers at the top of the movement (most links will stay on the ground).

Partial amplitudes

Ok, let’s say you can’t add rubber bands or chains to your workout. There remains one solution, to make partial amplitudes .

As the name suggests, the goal is to work a fraction of the movement, so you can benefit from an overload without straining on the other part of the exercise. Therefore, it is interesting to analyze which part of the movement you are blocking. Then work where your nervous system is weak.

Let’s take the example of the bench press with a blockage in the middle of the movement. There are two solutions available to you:

  • Add wedges on the chest.
  • Settle into a squat rack by first adjusting the safety wedges.

Although in theory the method seems efficient, in my experience progress is still quite limited with this method. It allowed me to avoid “weak moments” on a move, without actually increasing my workloads.

My experience is still nothing but broscience … The best is to be skeptical and try. Note that it remains an inappropriate method for beginners. This can create muscle imbalances .

Stop And Go, Increase Muscle Strength and Speed ​​

If we are talking about hypertrophy, it is clear that this method is not at all suitable. However, for sports where you need to gain strength and speed , without weighing yourself down with a substantial muscle mass , it remains an effective method. Especially in combat sports, such as boxing.

Indeed, the objective of Stop And Go is to perform only the positive phase of the movement, as quickly as possible with a heavy load , without a negative phase. So there is a time out in between.

Take the bench press example, you:

  1. Grab the bar.
  2. Bring the bar up to chest level.
  3. Marks a 2/3 second dwell time.
  4. Shoots as quickly as possible.

Therefore, this method allows:

  • Not to benefit from the energy accumulation of the negative phase.
  • To have better psychomotor learning .

It is therefore an appropriate method for efforts requiring immediate force and speed. For example, when a boxer performs an uppercut, he does not gain momentum to build up energy. The movement must be direct.

For a bodybuilding practitioner, the Stop And Go also allows you to load up and be faster on the exercises afterwards. The effort is totally different. It is clear that at the beginning your movement will be slow and the fatigue will be felt quickly.

You are free to test and even combine the tools and methods. For example, do Stop And Go on partial amplitudes…

BySteve Howard

How to Do a Home Pre Workout?

Successful training is not just a question of willpower, you have to prepare beforehand! Slack, laziness and fatigue … Even the most assiduous have already been confronted with this problem.

It is clear that recovery and a healthy lifestyle play an essential role in the quality of a weight training session. Sometimes the problem comes from elsewhere. This is where the Pre Workout booster appears, a dietary supplement aimed at increasing our athletic performance during training.

Let’s see together what a booster is, why is it more interesting to do your home Pre Workout and when to take it. We will end with the most interesting, the ingredients and the recipes to make your own booster.

Summary:

What is a pre-workout booster in bodybuilding?

The rule of thumb when taking dietary supplements is knowing what you are consuming, especially for a booster.

It is a drink to take before training . It aims to increase your concentration , your energy to improve your performance . We can also note the presence of ingredients to achieve better muscle congestion during training.

Therefore, the Pre Workout can be summed up in 3 words:

  • Stimulant
  • Energy
  • Pump (congestion)

In view of the diversity of ingredients, it is essential to know how to read the labels in order to select or do a Pre Workout adapted to you.

Do your homemade Pre Workout or buy it in a food supplement store?

Boosters abound in the food supplement market. You can quickly be tempted by a pretty packaging, filled with promising messages: strength gain, fat burn, improved focus … But what is it really?

complément alimentaire poudre musculation

The more ingredients there are in a dietary supplement , the greater the risk of buying a product that is far too expensive for its content. Some ingredients are less expensive than others, so the dosages are mostly out of balance. Not to mention the presence of unnecessary ingredients in a Pre Workout, such as creatine.

Generally, bodybuilders look for the “boost” in a booster. Synthetic caffeine being inexpensive and very effective is enough to fulfill this need. However, when it comes to a more expensive ingredient, like citrulline, you find that the dosages are far from optimal.

So manufacturers have no interest in making a well-dosed but more expensive product. A pretty name and high caffeine dosages are enough to sell.

To be honest, the best booster on the market is yours. Do a Pre Workout at home with two advantages:

  • A much lower price
  • Controlling dosages

All the more so as the dosages will be specific to each person (body weight, optimal threshold, etc.).

When to take your pre-workout at home to optimize your workouts?

Mistake number 1: taking the SAME booster every day (hence the importance of dosages).

Indeed, wanting to take a booster rich in caffeine for low intensity workouts is not necessarily useful. By dint of overdoing it, you will be forced to increase the doses to feel the same effects as before.

To know when to take your home Pre Workout, it is necessary to determine:

  • His form of the day
  • The planned weight training session

From there, you will be able to determine when to take your booster and at what dosage.

If I take my example, I favor the ingredients:

  • Stimulant: for my intensive sessions or when the form is not there
  • To congest: in order to work on my weak points

Choosing a NO booster for muscle congestion

The lack of muscle congestion during training is frustrating for some practitioners. Although congestion does not indicate a good workout, it should still be remembered that it is one of the factors of muscle growth .

So, it can be interesting to look for muscle congestion when working on your weak points. This is when pre-workouts including NO booster ingredients (nitrogen monoxide or nitric oxide) can add a little extra to your sessions. Beyond a better “pump”, NO booster makes it possible to:

  • Maintain a good hypertrophic response
  • Accelerate muscle recovery
  • Facilitate blood circulation
  • Improve oxygenation of muscle tissue

There are many dietary supplements or foods to increase your NO levels, here is a list to compose your homemade Pre Workout.

Arginine, the amino acid of choice for a good pump

Arginine is an amino acid that plays a fundamental role in the secretion of NO. It is even more important to supplement arginine if physical activity is important.

acide aminé arginine booster pre workout

In addition to better muscle congestion, this amino acid helps fight fatigue during exercise (elimination of rapid metabolic waste such as ammonia).

Unfortunately, arginine is difficult for the body to absorb because it is largely broken down in the liver. We are therefore not equal when it comes to its effectiveness. You have to test to determine if the purchase is superfluous or not.

If you want to buy some, arginine comes in different forms. The preferred shapes are:

  • L-Arginine
  • Arginine AKG (more easily absorbed, but more expensive)

Regarding its dosage, it is best to consume between 8 to 10 grams, about 1 hour before training.

Citrulline, a more effective alternative

Citrulline

The best alternative to increase your arginine levels is citrulline . Although more expensive, it will be much better assimilated by the body.

You can find citrulline in some foods like watermelon, but food supplements are more effective. Indeed, it would be necessary to consume astronomical quantities to obtain the expected effects.

On the market, you can find citrulline in two forms:

  • L-Citrulline
  • Citrulline malate (malic acid + L-Citrulline)

If you want to do a home Pre Workout, your best bet is to go for citrulline malate , which is more effective for recovery between two sets. The optimal dose is around 7 grams, to be taken about 1 hour before your workout.

If you don’t want to take a dietary supplement, you can still increase your NO levels through food. For this, the food of choice remains beet, thanks to its high nitrate content.

The ingredients of a Pre Workout to increase performance

In order to progress in bodybuilding, it is essential to surpass yourself, to want to do better than last month. In other words, you have to be more and more efficient.

Fatigue, lack of energy, motivation and difficulty holding an intensive session are limiting factors for performance. Fortunately, means do exist to partially overcome these problems.

Here are some effective ingredients to include in your homemade Pre Workout, to refuel, to be more enduring and to improve your focus in training.

Caffeine, a powerful stimulant

Coffee, tea, Cola… Caffeine is easily accessible and widely consumed, even by sedentary people.

Once thought to be a doping agent, caffeine is one of the most powerful molecules to perform better, whether at the gym or at work. There is no doubt about its effectiveness.

caféine grain de café

It would take too long to go into all the benefits of caffeine … Therefore, we are only going to talk about its benefits during a weight training session. Caffeine helps:

  • to increase the force of contraction
  • to improve concentration during exercise (stimulation of the nervous system)
  • to delay fatigue
  • to fight against hypoglycaemia by maintaining blood sugar levels
  • burn more fat for energy

In view of all its benefits, the desire to enrich your homemade Pre Workout with caffeine at each session is tempting, but not recommended for two reasons:

  1. the habit and the need to constantly increase the doses for similar effects
  2. the risk of caffeine intoxication (palpitations, anxiety …) due to increased doses

Indeed, its overconsumption is dangerous if it is abusedly consumed in excessive doses. In order not to fall into the trap of always more, you have to be careful to limit your consumption, even outside of sport. This allows you to keep your optimal threshold to enjoy its beneficial effects, even with low doses.

Choosing a good source of caffeine

This is an almost essential ingredient for an effective Home Pre Workout . You still have to know how to choose the right source of caffeine.

The advantage of caffeine (capsule or powder) is that it doesn’t cost too much. So do not hesitate to pay the price to have a quality product.

Synthetic caffeine, without chlorogenic acid (antioxidant) should be avoided. It is preferable to opt for natural caffeine in order to conserve the polyphenols, if possible from green coffee or guarana .

To determine your tolerance threshold, you have to go little by little, in increments of 50mg. Usually, the required dose is around 4 mg / kg of body weight, to be taken 1 hour before training.

Prolong your endurance thanks to Beta-alanine

With growing success, this amino acid is found in most pre workout booster. beta-alanine helps to synthesize more carnosine (with the help of L-hystidine).

This concentration of carnosine is useful to be more enduring during short efforts and intense, neutralizing the burning sensation at the end of the series, a factor limiting its performance.

For information, the tingling sensations after taking beta alanine, usually in the face, are quite normal and not dangerous. It is stimulating for some and unpleasant for others.

The recommended dose is around 4 grams per day. Note that its effects on performance are not immediate. It takes about 2 to 3 weeks, taken regularly, to notice any real change.

Add a source of carbohydrate to fill up with energy

It would be a shame to do a homemade Pre Workout without carbohydrate , the number 1 fuel for our muscles.

It is all the more important to add a source of carbohydrate to your booster if it was several hours since the last meal. For this, the banana is more than sufficient. You can consume 2 to 3 bananas, preferably very ripe, 1 hour before training, in addition to an intra-training carbohydrate drink or a homemade gainer after training.

banane glucide pre workout

Ensure muscle mass gains and improve recovery thanks to the booster

It would be a shame to do productive sessions for less muscle mass gains.

Of course, you can do without it and progress anyway. But the effort required to optimize your sessions is low, why deprive yourself? The cumulative effect applies to bodybuilding: it’s the little things that will make a noticeable difference over time.

On the other hand, it is all the more important not to neglect this part if your diet is random or if you are in full force (calorie restriction), because the cause of stagnation is not only linked to training.

Avoid catabolism: Amino acids or whey?

Catabolism, the obsession of bodybuilding practitioners.

To limit breakage, it is necessary to replenish the stocks of amino acids before the session, especially if the last meal is several hours ago. A simple whey is not suitable (speed of absorption).

You can opt for BCAAs (also a source of energy), but the best is still peptopro (I invite you to read the article on BCAAs to find out why).

acides aminés protéine

In the case of peptopro, it is advisable to consume approximately 15 to 25 grams before, spread over the entire session or post-training.

Taurine to recover faster between two sessions

While having no direct effect on training, adding taurine to your homemade pre-workout can be beneficial for recovery.

No! taurine is neither dangerous nor stimulating and does not come from the c ***** of bulls. It is simply an amino acid, NOT ESSENTIAL.

His interest in bodybuilding? Limit cramps and improve muscle recovery. I have never personally tested this type of dietary supplement, so I have no feedback on it.

We can sometimes read that it would be more judicious to consume taurine before going to bed, in part because of its drowsy effect… Once again, the best is to test, even if the investment remains low interesting in my opinion.

The recommended dose for this food supplement is around 4 grams.

Recipe to make your homemade Pre Workout

As you can see, there is a multitude of ingredients to make your own booster. The idea is not to buy everything to make THE best booster of all time, but to select the ones that you find useful, effective and suitable for your session.

Here is an idea recipe for a homemade pre workout , The quantities vary according to the practitioners:

  • 200mg of caffeine
  • 8gr of citrulline malate
  • 3gr of Beta-alanine
  • 1gr of taurine
  • 15gr of Peptopro
  • 2 bananas

Feel free to add other ingredients to add flavor (red fruits, syrup, etc.), ice cubes and a straw, for an explosive cocktail!

I keep it simple when I do my own homemade pre-workouts, the most effective ingredients for me are citrulline malate, caffeine and bananas. And that’s it … You are free to test and judge whether the investment is worth it.

Of course, the list is not complete. I preferred to focus on the most interesting and beneficial for a bodybuilding practitioner, quickly discussing the performance effects of each ingredient. Fortunately, there are other ways to improve the quality of your weight training sessions. Interested in an article on this topic?

BySteve Howard

What is the Optimal Duration of a Strength Training Session?

Will too short a workout limit your results? On the contrary, is too long a weight training session counterproductive? It’s hard to find the ideal duration , the balance between too much and too little.

The answer to this question will differ from practitioner to practitioner. That’s why we’re going to see what factors will determine the length of your sessions and how to improve the quality of your workouts.

Summary:

From 45 minutes to 1h30: Should we trust this average duration for a bodybuilding session?

In bodybuilding, we always look for the little detail that will make a huge difference later on. It is therefore legitimate to ask the question about the duration of training .

If you do some research on this subject, you can quickly come across values, time ranges: 45 minutes, 1 hour 15 to 30 maximum, not to be exceeded on pain of catabolizing , seeing your testosterone drop and screwing up a weight training session. Fortunately, this is more of a myth than a reality.

The duration of a workout is not a critical factor in anabolism / catabolism. For example, in the golden age of bodybuilding, some bodybuilders could train for more than 3 hours!

séance musculation épaules arnold schwarzenegger

In any case, when we talk about physiology, it is always difficult to give precise values. Instead, let’s take a look at other, much more important factors to consider.

The duration of the training varies depending on the volume and intensity of the physical effort

Most importantly, the intensity and volume of your workouts. Not all sessions require the same effort.

For example, workouts dedicated to large muscle groups such as the pecs or thighs will generally be much more intensive and energy intensive than those dedicated to the arms or deltoids. As a result, it is this consistent effort that limits your sessions due to a lack of energy in addition to nervous fatigue. It can also be a matter of choice in relation to your bodybuilding program. Which way does the scale tip, intensity or volume?

durée séance musculation comparaison volume intensité

Usually, a lack of intensity is filled with a higher volume of training, but be careful to favor quality over quantity. There is little point in doing lots of exercises and sets (long workout) without really putting in your work, at least if you don’t want to stagnate in your performance and results.

Bottom Line: Mechanical tension (intensity) and metabolic stress (volume) must be sufficient to cause muscle hypertrophy.

The exercise tolerance threshold, meanwhile, also depends on many parameters such as genetics, age and lifestyle. Therefore, the maximum duration of a session varies according to the type of effort required but also according to the practitioners.

Adapt the duration of your sessions to your bodybuilding program and the frequency of your workouts

Beware of overtraining! The risk of achieving this is magnified if you train too often, too long, and too hard. Ultimately it is counterproductive, because of the lack of nervous, hormonal, muscle, energy and joint recovery. This fatigue effect is felt from session to session and can only get worse if you do not change your habits.

Indeed, it’s difficult to last over time if you go to the gym 7 days a week without properly distributing the amount of work over the week. You must know how to limit the duration of your sessions according to the training frequency so as not to penalize the following ones.

Again, nothing beats experience to know your own limits. Then, you can refine your weight training program, to finally know a time range adapted to your training routine.

How to adapt the effort and duration of your sessions according to your training plan?

If your training frequency is low (3 or 4 sessions per week) and your sessions are too long or too intense , in this case you can build your program on a split routine . Thus, you will be able to spend less time in the gym, spreading the work over the week, while maintaining the same quality (or even better) and the same quantity of work.

Do you already train 6-7 days a week? In this case, other alternatives exist. As you know, intense weight training involves using heavy weights. Indeed, the tension of stretching and contraction (thus the weight) is essential to gain muscle mass , but it is not the only way to gain muscle!

We also find:

  • Muscle congestion
  • Muscle burn
  • Time under tension

These other factors are much less exhausting on the nervous level, it is an opportunity to test other ways of training or to try on muscles that are usually resistant to growth.

You can therefore alternate between all these different muscle growth factors, in order to extend, maintain or reduce the duration of your sessions without ending up over-training and limiting your progress.

The time available for training in the gym

It seems so obvious! Remember, it is up to bodybuilding to adapt to you and not the other way around, whether during or outside of your workout. By that I mean that there is no point in forcing yourself to stay in the room for an hour and a half in order to meet this optimal (false) “standard”.

If you have 30 minutes a day, don’t spend more time. If you only have one or two days a week that doesn’t force you to exercise high, you’re doing what you can.

Obviously, your progress will be slower, but how long will you last by forcing yourself to respect all these obligations? In the long term, you will be a winner, you will keep your determination and regularity in your training. Patience is one of the most important keys in bodybuilding to achieve your goals.

So I encourage you to determine how much time you have available to go to the gym and how many times a week.

The level and experience of the athlete determines the duration of a weight training session

For fear of not doing enough, we tend to do a little too much to be sure that we have done something useful.

As a beginner, you will never need to have the same amount of work as an advanced practitioner. The more experience you have, the more difficult it is to progress and gain muscle. Therefore, you have to do more sets, more exercises and therefore spend more time in the gym , another reason not to copy the program of an experienced athlete.

To sum up, if you are new to weight training or only have a few months of experience, the duration of a session will not necessarily be long because the amount of work is less.

Daily energy expenditure limits training

No day is alike. Wanting to determine a fixed training duration does not take into account these two essential factors, namely diet and daily activity: What did I do and what did I eat today?

You must therefore constantly adapt the duration of your session according to what you have done around your training. For example, depending on your work, physical or sports activities that you performed on the same day…

To guarantee productive work and optimal training time , you must ensure:

  • eat enough to provide your body with everything it needs
  • recovery (sleep …)

Some days the lights will be red. In this case, it is better to limit yourself. Lack of motivation to finish a session and an abnormal loss of strength over time are good signals for when to stop. This can be interesting to structure your bodybuilding program, in order to fit the biggest sessions during your days off for example.

the duration of weight training depending on the objectives: mass gain and lean

We all have different reasons for training. Generally, in bodybuilding, practitioners want:

  • gain muscle mass
  • lose fat (dry).

Therefore, you must adapt your program and your training to your goals . The exercises can be similar in both cases but the intensity, volume and the way of training will be different.

For example, when you are in calorie restriction during a cut, your workouts will probably be shorter (varies by training method) and less intense than in mass gain. As the risk of injury or muscle catabolism is higher, you need to know how to stop at the right time.

You need to spend more time on certain muscles!

Setting a time limit for your sessions does not take into account your strengths / weaknesses and the functional characteristics of the target muscle. The amount of work and the time spent in the gym must therefore be adapted according to the muscles used.

If you have some experience in bodybuilding, you can analyze your strengths and weaknesses (lack of mass or strength) in order to better distribute the time necessary to spend in the gym.

On the other hand, if you’re a beginner, it’s hard to take a step back on this subject. Know that in general, you will need to spend more time on the following muscles:

  • Pectorals
  • Back
  • Thighs (quadriceps / hamstrings)

Food supplements to improve the quality and increase the duration of your sessions

shaker pre workout

Finally, it is not really interesting to define a duration of your sessions, it is rather what you will do there and how you will do it that is the most important.

A healthy lifestyle is essential to be strong and enduring during training . Despite our good will, it is sometimes possible to be poorly tolerant of effort, you feel a big hit and finally end your session quickly.

In the long run, it is crippling to progress in bodybuilding. You must limit this situation at all costs. Is your diet correct? Are you recovering enough? Is your program right for you? If all the answers to these questions are positive it may be that the problem is around your training.

This is where dietary supplements can be effective, whether before or during your session to improve your performance or after to better recover.

Boosters can give you a big boost if you’re not in shape. I actually wrote an article so you can do your own homemade Pre Workout.

Filling up on amino acids, consuming carbohydrates and getting some caffeine have always helped me to train longer and harder.

The conclusion and tips to get closer to an optimal training duration

A workout actually lasts between 45 minutes to 1 hour 30 minutes before going flat, but this is by no means an “optimal session duration”.

You will have understood it, the duration of a training does not matter , it is especially your schedule, your level, the type of training, your objectives, the form of the day and nervous / energy exhaustion that limits you. To achieve your goals, the most important thing is to progress during your sessions by following a program adapted to your goals.

Remember, training alone is insufficient. Eating and recovering is just as important to improving the quality of your workouts and ensuring results, otherwise you may stagnate quite quickly.

For an athlete, food supplements are not essential, but can contribute to better recovery, to fill certain gaps in the diet and to improve performance during your sessions.

To recap, in order to best distribute the time spent in the gym, you must determine:

  1. The time available over a week
  2. Your strengths / weaknesses
  3. Your goals

All you have to do is write your personalized weight training program and develop it over time based on your results and your feelings.

BySteve Howard

How to make a Home Gainer?

If you want to gain mass , the Homemade Gainer can be useful. Besides, doing it yourself will be a lot more interesting than buying “out of the box” Gainers.

The most interested are mainly people who have trouble gaining weight and who want to gain muscle mass . That said, it’s a far too overrated dietary supplement for my liking (probably for the name), easy to sell to the less informed.

However, we must admit that in some cases, the Gainer can give a good boost to gain mass . The problem is knowing exactly what to put in it, to make the right Gainer for your situation, your goals and when to take it?

gainer maison

Before going into the kitchen, let’s take it step by step. Here is the summary:

What is a Bodybuilding Gainer?

It is important to remember that a Gainer is neither more nor less than a source of protein mixed with carbohydrates .

This makes gainer, an ideal high calorie snack , almost complete, easy to consume and carry.

And this is where you have to be careful! The quality of the ingredients (protein and carbohydrate) used in most of the Gainers on the market are low end. It will mainly be a simple whey concentrate with sugar, a lot of sugar, a cheap ingredient that sells for a high price. We therefore end up with a low-end, expensive gainer, with a protein / carbohydrate ratio that is far from optimal.

In the end, the promise will be kept. You will gain weight quickly, sure, but not the “right weight”. Only a little muscle for a lot of fat .

A quick note for thin people: when you’re just starting out and want to start weight gain, you neglect food and say to yourself “I have a lot of leeway”. Do not fall into this trap. Be patient and do not hide fat. It’s not aesthetic, it’s not the best level of health and it’s harder to lose it.

Make your house gainer, a safe bet!

Right now, making your Gainer home is the best solution. We inhibit (almost) all the disadvantages of a market gainer.

  • The choice of ingredients: you will be free to choose the source of protein and carbohydrate . The best for making a tailor-made Gainer (with, for example, a higher or lower glycemic index depending on when it is taken).
  • The price: it will come back to you in any case cheaper per kilo.
  • The quality: it will be difficult to do worse than a traditional Gainer.
  • The protein / carbohydrate ratio: As with the choice of ingredients, you can adjust the quantities, according to your nutritional needs . Some will need more protein than carbohydrate and vice versa.

Do you need to get a homemade Gainer?

Before taking Gainers, it is necessary to know if you really need them.

The Gainer is an easy to carry snack and allows you to multiply your meals, so it can help you reach your goals more easily if:

  • You have trouble eating or you are not eating enough.
  • You are often on the go and want to have a complete snack that is quick to consume.

In both cases, it is necessary to take stock of your diet before going any further. Nutrition is just one of the factors that promote muscle (re) construction. If your diet is already on top, but your training and your rest are totally random, then sheathing it will be a waste of money .

So you are probably asking yourself the question:

And how do I know if my diet is sufficient?

The subject is way too broad to cover everything in this article, but I will still give you the basics of sports nutrition and a method to know more or less your nutritional needs.

Sports nutrition basics

I will popularize as much as possible, this subject will be covered in detail in another article.

To have a balanced diet and adapted, it is important that your meals give you enough macronutrients and micronutrients to your body in the day.

Macronutrients

Three in number, we find:

collation musculation

  • The proteins (4kcal / gr): Necessary to build muscle (BUT NOT THAT). The quality of the protein will depend in part on its aminogram (number of amino acids) and its biological value .
  • Carbohydrates (4kcal / gr): Used as the main source of energy by your body. (BUT NOT ONLY). The choice will be based on their glycemic index (more or less rapid sugar).
  • lipids (9kcal / gr): For the proper functioning of your body . (BUT NOT ONLY). Some fats are essential, others should be avoided and avoided.

This is really the minimum to remember.

Micronutrients

Micronutrients are all vitamins and minerals. Also vital for the functioning of your body, the homemade gainer will give you unlike a gainer on the market.

Calculate your nutritional needs

Calorie needs will be different depending on your gender, your daily activity, your metabolism, your current weight, your age… I prefer to count macronutrients rather than calories. Look at the table to help you with your calculations:
Average values ​​for a bodybuilding practitioner :

Protein: 1.5 to 2gr / kg of body weight
Carbohydrate: 4 to 5gr / kg of body weight
Lipid: 1 to 1.5gr / kg of body weight

Example for a man who weighs 70 kg:
Protein: 2 x 70 = 140gr
Carbohydrate: 5 x 70 = 350gr
Fat: 1 x 70 = 70 gr

Daily Calories: (140 x 4Kcal) + (350 x 4Kcal) + (70 x 9Kcal) = 2590Kcal

After your calculation, you just need to write down how much you eat per day for a week and how much. At the end of the week, calculate the macronutrients (per day) and take an average. You can go directly to this site to find the nutritional values ​​of foods or directly use the MyFitnessPal application.

Even if you’re in the nails, try to incorporate a gainer during the day to have excess calories , for a good month. Take stock at the end to see any change.
You can use two indicators like your weight and your body fat . For a beginner, you should set a gap of about 2kg max per month. Beyond that you will make way too much fat over time. In this case, there is no need to take Gainers .

Note also that on days without physical activity, your body will not burn as many calories as on other days. If you practice other sports such as boxing where body weight is an important factor, it is best to match your daily calorie needs to your expenses. It allows you to gain strength without gaining a lot of weight.

If you clearly lack carbohydrate and / or protein during the day then you can move on to make your homemade gainer !

Choose the ingredients for your homemade gainer

Now is the time to play the cook, or rather the mathematician! The gainer must meet the following conditions:

  • Easy to transport
  • Quickly consumable
  • Complete

I know some people don’t necessarily like using “powder” as a source of protein. To satisfy everyone, I will give different homemade gainer recipes , with or without food supplement, but also for vegans . Gainers are in most cases in the form of protein shake .

In my experience, certain recipes and dosages are to be favored at certain times of the day. I’ll share this with you right away.

Choose your protein source

there is so much to say that it’s hard to get into everything here, I’ll keep it simple. If you are not lactose intolerant, go for ” whey ” (from milk). Here’s what to avoid:

  • Whey concentrate: cheaper but not a great composition
  • Hydrolyzate: It’s expensive and it digests (too) quickly. It can be interesting to take after a session. Some people tolerate it, for others it causes digestive problems (diarrhea …).

Isolate works well, see your budget. Casein is best if you have your snack before going to bed (digest slowly).

Personally I attach great importance to the ingredients that make up whey . The less, the better. I especially avoid sweeteners like Acesulfame-K which is present in most protein powders .

shaker musculation

If you are lactose intolerant, you may want to go for egg protein , an excellent source of protein, but more expensive. Meat protein should be avoided given the quality of the raw materials used.

If you are a vegetarian, you can use vegetable protein from soy or hemp. Namely that their anabolic potential will be much less than those of animal origin.
Regarding tastes, stay on safe values ​​(chocolate and vanilla), the rest quickly becomes disgusting. Even better, if you can stand the neutral taste, go for it! It is often cheaper and without sweeteners.

Keep in mind that taste and miscibility are not quality criteria for a protein powder , it is often the opposite. A good tasting protein powder that mixes well should alert you to the possible presence of additives or other unnecessary components.

Make your homemade Gainer without Whey

Of course, you can make your own homemade Gainer without whey, the downside is that it costs (much) more. The composition of food is not as good as that of food supplements and digestion is slower. Here are some protein-rich foods that are easy to transport and consume:

Of animal origin: Grison, dried beef, dried turkey, tuna in brine (canned), milk …

The meats are generally very salty. Compare products to avoid as much salt as possible and don’t consume too much.

Of plant origin: Spirulina, soya, (oleaginous fruits) …

Vegetable proteins are generally less interesting than animal proteins.

  • Spirulina is rich in protein but excessively expensive.
  • The oilseeds do not give the freedom to manage macronutrients, the balance is tilted in the side of lipids.
  • soy spills a lot of ink. The presence of isoflavones could have estrogenic effects (and therefore lower testosterone levels). Although some people disagree, you should still be careful about your soy intake.

Choose your source of carbohydrate

The homemade gainer offers the possibility of choosing a food with a higher or lower glycemic index (something impossible with a traditional gainer).

Simply put, the glycemic index tells you how quickly a food raises blood sugar levels, they are often called fast or slow sugars.

In most cases, “slow sugars” (low glycemic index) will be preferred. There is no point in wanting to increase your blood sugar quickly if it is not used. In this case, the insulin (hormone) will regulate blood sugar levels in the blood , most of the excess will be stored as fat.

Here is a list of foods with their glycemic index (GI), some examples:

  • top: Bread, cakes, soda, syrup, baked potato, rice (quick cooking), candy…
  • medium: Banana, honey, sweet potato, wholemeal paste, rice…
  • bottom: Oats, al dente paste, lentil, beans…

Note also that the type of cooking, the temperature and the processing of the food greatly influences its GI. For example, basmati rice cooked quickly and having had time to cool does not have the same GI as rice cooked quickly and served hot.

In any case, I recommend these two foods to compose a homemade sheather : oats (flake or powder) for a low / medium GI and ripe banana for a medium / high GI.
From experience and after numerous tests, I mainly compose my homemade oatmeal Gainers.

I replace oats with 2 or 3 bananas if I have the snack after my weight training . Since glycogen stores are low after a workout, the banana GI can quickly give the body what it needs.

Choose your source of lipid

To have a complete Home Gainer , it is best to add a source of fat to your snack. Very caloric , a good handful of almonds, walnuts or cashews will do the trick.

I only advise against adding fat if the gainer is consumed after weight training, as it will slow down digestion, the opposite of what you are looking for.

Be careful not to take any roasted / salted nuts or almonds.

Make a success of your homemade gainer: Recipe and dosage

To make it easier for you, I will give you the recipes and dosages I use to make my homemade Gainers . The oilseeds have almost the same values, you can replace those in the tables while keeping the same dosages. Remember to adjust the amounts according to your needs and the number of meals / snacks you eat per day.

Winning express house: When you don’t have time

Simple recipes to make a gross house sheathing mat , to do when you’re in a hurry. It’s far from a feast, but it’s quick to make and very complete.
When to take it: between meals, in the morning or an hour before training.

Dosage (approximately):

  • 60% carbohydrate
  • 25% protein
  • 15% lipid

With food supplement:

You can replace whey with another protein such as egg protein, the nutritional values ​​are almost the same.

Amount Carbohydrate Protein Fat Kcal
Vanilla powdered oats 100 gr 67 gr 14 gr 6 gr 402 Kcal
Pure native vanilla whey 15 gr 1 gr 13 gr 0 gr 56 Kcal
1 handful of almonds 20 gr 2 gr 4 gr 11 gr 127 Kcal
TOTAL 70 gr 31 gr 17 gr 585 Kcal
59% 26% 14%

Without protein powder:

You can replace the grison with another meat (dried beef…)

6gr2gr

Quantity Carbohydrates Proteins Lipids Kcal
Vanilla powdered oats 100gr 67gr 14gr 402Kcal
Grison meat 30gr 0gr 11gr 2gr 60Kcal
1 handful of almonds 20gr 4gr 11gr 127Kcal
TOTAL 69gr 29gr 19gr 589Kcal
59% 25% 16%
Quantity Carbohydrates Protein Lipids Kcal
Banana (small / medium) 3 72gr 5gr 0gr 324Kcal
Grison meat 50gr 0gr 19gr 3gr 101Kcal
1 large handful of almonds 25gr 2gr 5gr 13gr 159Kcal
TOTAL 74gr 29gr 16gr 584Kcal
62% 24% 13%

Vegan:

6gr2gr

Quantity Carbohydrates Proteins Lipids Kcal
Vanilla powdered oats 100gr 67gr 14gr 402Kcal
Hemp protein 25gr 4gr 12gr 3gr 103Kcal
1 handful of almonds 20gr 4gr 11gr 127Kcal
TOTAL 73gr 30gr 20gr 632Kcal
59% 24% 16%

6gr2gr

Quantity Carbohydrates Proteins Lipids Kcal
Vanilla powdered oats 100gr 67gr 14gr 402Kcal
Soy protein 15gr 0gr 13gr 1gr 58Kcal
1 handful of almonds 20gr 4gr 11gr 127Kcal
TOTAL 69gr 31gr 18gr 587Kcal
58% 26% 15%

Home gain post-workout: for rapid muscle recovery

This homemade gainer is to be taken after a good weight training session. The stores of muscle glycogen are low and the protein + carbohydrate combination is excellent for secreting a lot of insulin. Glucose will get to the muscles faster. I deliberately removed the lipids so as not to slow down digestion. Bananas are best eaten very ripe.

When to take it: After training

Dosage (approximately):

  • 70% carbohydrate
  • 30% protein
  • 0% lipid

With food supplement:

Quantity Carbohydrate Protein Fat Kcal
Banana 3 72gr 5gr 0gr 324Kcal
Pure native vanilla whey 30gr 2gr 26gr 0gr 112Kcal
TOTAL 74gr 31gr 0gr 436Kcal
70% 30% 0%

Without protein powder:

Quantity Carbohydrate Protein Fat Kcal
Banana 3 72gr 5gr 0gr 324Kcal
Grison meat 70gr 0gr 26gr 4gr 141Kcal
TOTAL 72gr 31gr 4gr 465Kcal
67% 29% 4%

Vegan:

Quantity Carbohydrate Protein Fat Kcal
Banana 2 48gr 4gr 0gr 216Kcal
Hemp protein 50gr 8gr 24gr 7gr 206Kcal
TOTAL 56gr 28gr 7gr 422Kcal
62% 31% 8%
Quantity Carbohydrate Protein Fat Kcal
Banana 3 72gr 5gr 0gr 324Kcal
Soy protein 30gr 1gr 26gr 1gr 116Kcal
TOTAL 73gr 31gr 1gr 440Kcal
70% 30% 0%

Gainer maison gourmand: to savor your snack

The house gainer to do when you’re at home and want to enjoy the taste of your snack. A very complete cocktail with a fruity taste. To mix it all up, just put everything inside a Blender. You can replace blackberry and whey with other red fruits and another source of protein powder (soy, egg, etc.), the dosage is the same. You can also add a little milk, water or even ice cubes to have a slightly more liquid texture and a cold drink.

When to take it: between meals, in the morning or one hour before training.

Dosage (approximately):

  • 60% carbohydrate
  • 25% protein
  • 15% lipid

0gr2gr10gr

Quantity Carbohydrates Proteins Lipids Kcal
Pure native vanilla whey 20gr 1gr 17gr 75Kcal
Banana 2 48gr 4gr 0gr 216Kcal
1 handful of almonds 25gr 5gr 13gr 159Kcal
1/2 skimmed milk 200ml 7gr 3gr 100Kcal
Blackberry 30gr 3gr 0gr 0gr 13Kcal
TOTAL 64gr 33gr 16gr 450Kcal
57% 29% 14%

If you want to do this Gainer without whey , you can remove it and consume a source of protein on the side, which provides about 20 grams of protein (50 grams of dried meat or 200 grams of 0% cottage cheese for example).

Anti-catabolic home enhancer: to sleep without lacking anything

If you haven’t eaten enough during the day, you can always make this slow-digesting Whole Home Gainer. We sleep between 6 to 8 hours, so this is ideal given the time gap between the evening meal and breakfast.

The strengths and the source of protein is different. Some people don’t like to eat carbohydrates before bed, to me that’s a mistake. Personally, I don’t gain more fat and I know that if I don’t eat carbohydrates in the evening, I will be less strong and less enduring for the weight training session the next day. If you are ectomorphic and have trouble gaining weight, you can try keeping the carbs down to see how your body is responding.

When to take it: Before going to bed

Dosage (approximately):

  • 45% carbohydrate
  • 35% protein
  • 20% lipid

With food supplement:

Quantity Carbohydrate Protein Fat Kcal
Powdered oats 60gr 40gr 8gr 4gr 241Kcal
Casein 25gr 3gr 19gr 1gr 89Kcal
1 large handful of almonds 25gr 2gr 5gr 13gr 159Kcal
TOTAL 45gr 32gr 18gr 489Kcal
47% 34% 19%

Without protein powder:

40gr

Quantity Carbohydrate Protein Fat Kcal
Oatmeal 30gr 6gr 3gr 161Kcal
Fromage blanc 0% 250gr 11gr 19gr 0gr 123Kcal
1 large handful of almonds 25gr 2gr 5gr 13gr 159Kcal
TOTAL 43gr 30gr 16gr 443Kcal
48% 34% 18%

You have everything you need to make Homemade Gainers and succeed in your mass gain ! Less expensive, of better quality and adapted to your needs. Remember, the Gainer is not a quick fix, it just helps you meet your calorie needs. Stay reasonable, take one or more twice a day and space your meals / snacks for several hours (3h30 / 4h30). It’s not a prescription either, take breaks every now and then.