Enhance Your Bodybuilding Routine

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

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

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

How To Continue Growing Muscle?

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

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

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

Ways to Enhance Your Bodybuilding Routine

Make it more intense

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

Change up your exercises

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

Add drop sets

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

Work different muscles each day

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

Introduce the supersets

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

Change your reps weekly

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

Sometimes less is more

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

Negatives

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

Slow reps

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

Partial reps

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

Switch up your bodybuilding routine

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

Pre-fatigue your muscles

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

Forced reps

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

Pyramid sets

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

Have a week out

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

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

Enhance your Bodybuilding Routine with Cycle Gear

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

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Are You An Exercise Non-Responder? Read This!

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

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

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

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

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What is an “exercise non-responder”?

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

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

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

Exercise low- vs non- responder

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

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

Good News For Exercise Non-Responders

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

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

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

What does it all mean?

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

Conclusion

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

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

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

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Does Food Impact Strength Training?

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

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

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

Better Food (quality) = Better Results

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

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

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

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

How much should you eat when strength training?

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

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

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

Macronutrients when strength training

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

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

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

Why no Junk Food?

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

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

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

Food to eat during strength training

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

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

What to avoid when strength training?

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

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

Ready to strength train like never before?

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

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

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

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Best Leg Workout with Barbells

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

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

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

Back squat

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

Barbell front squat

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

Single-leg Romanian barbell deadlift

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

Sumo barbell deadlift

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

Barbell split squat

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

Barbell hip thrust

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

Best Leg Workout (with a Barbell) Conclusion

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

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

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

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What Should You Eat To Bulk Up

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

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

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

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

Foods To Eat To Bulk Up

Eggs

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

Oats

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

Olive oil

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

Chicken breast

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

Rice

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

Broccoli

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

Ground beef

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

Salmon

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

Milk

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

Potatoes

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

Tuna

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

Bananas

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

Berries

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

Peanut butter

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

Whey protein

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

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

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Cutting Meal Plan Example

With the help of the right cutting meal plan, you’re going to achieve great success in your cutting cycle. That’s because the right meal plan helps you cut away fat and preserve lean muscle tissues. It is obvious that you need to lower your calorie intake – this is the way your body starts burning fat to provide the necessary energy source. But when you’re cutting incorrectly, you may start losing muscle mass

That’s why, with the correct cutting meal plan, you’re cutting calories from unnecessary carbs, unhealthy fats, junk foods, and sugary foods. At the same time, you aim to pack lots of protein in your diet, which will help you preserve the lean muscle tissues and support your fat loss.

On the other hand, if you’re cutting too much calorie intake from your nutrition, your body will get into “survival mode”. This will slow down your metabolism and make your body start holding onto fat even more. So, what you need is the right balance of calories, with the right balance of macronutrients. This is different for every person. So, before you enter a cutting cycle, make sure you learn how to do it right.

It is important for you to aim to lose fat and keep muscle and strength along the way. But it is also important to remember that this is not a quick fix method, yet it is not sustainable long-term. So, then again, you also need to find a perfect balance. Get plenty of important nutrients and continue working out hard and regularly.

Anyway, check an example of a cutting meal plan. It will include foods that you require to fuel your workout and recover post-workout.

Foods For Your Cutting

If you want to maximize your cutting efforts, you should ensure you get the important foodstuff. Check some foods that will help you have a successful cutting cycle:

  • Fruits (such as bananas and different berries)
  • Chickpeas
  • Chicken breast
  • Various beans types
  • Oats
  • Brown rice
  • Whole-grain cereals
  • Eggs
  • Greek yogurt
  • Nuts
  • Lots of vegetables

There are numerous other foods that you can add to your cutting meal plan, but there are lots of others that you should avoid eating such as pizza, burgers, high fat and high sugary drinks and foods, fast foods, and other highly processed foods and junk food.

Still, there’s a lot of flexibility in foods that you can have in your cutting phase. This way, you can stay motivated and add variety to your cutting meal plan diet. That’s important because the biggest problems that make people give up a cutting cycle before they should is the too restricted and boring foods that they allow themselves.

So, check below some different cutting meal plan examples. Keep in mind that the exact amount depends on your goals, current weight, and numerous other factors.

You do need calories in order to support muscle building and fueling your workouts. So, don’t be too restrictive, but still stay in a calorie deficit. Also, do not eat too many nuts and do not have too many carbs. Better keep carbs for before and after your workout as they provide the energy for workouts and replace the ones you spent while working out.

First Example of Cutting Meal Plan

  • Breakfast – whole grain cereal with semi-skimmed milk
  • Snack – berries
  • Lunch – chicken, brown rice and broccoli
  • Post-workout snack – nuts
  • Dinner – protein shake with chicken or beef fajitas.

Second Example of Cutting Meal Plan

  • Breakfast – egg whites whether scrambled or in an omelet. Two slices of whole grain bread and milk
  • Snack – hummus on oatcakes and apples
  • Lunch – chili with Quorn mince
  • Post-workout snack – apple and almonds or almond butter
  • Dinner – chicken burger with whole wheat bread and a fried egg (or whichever other form)

Third Example of Cutting Meal Plan

  • Breakfast – yogurt and fruit bowl with berries (such as goji berries), and seeds (flax seeds and/or chia seeds) with almond butter
  • Snack – bananas
  • Lunch – buddha bowl with fresh greens, edamame beans, cherry tomatoes, pine nuts, and cooked quinoa
  • Post-workout snack – Greek yogurt with maybe some berries
  • Dinner – Caesar salad with skinless chicken breasts, hard-boiled eggs, lettuce, avocado, and chives

Fourth Example of Cutting Meal Plan

  • Breakfast – oatmeal with peanut butter
  • Snack – edamame beans
  • Lunch – baked potato with tuna and cheese
  • Post-workout snack – a whole grain bagel with smoked salmon and cottage cheese
  • Dinner – skinless chicken breasts with baby potatoes and some cups of mixed greens with sesame seeds

Fifth Example of Cutting Meal Plan

  • Breakfast – scrambled eggs with baby spinach
  • Snack – various nuts
  • Lunch – chicken wrap with tomatoes, cucumber, olives and hummus
  • Post-workout snack – greek yogurt (may add some berries)
  • Dinner – tuna or salmon steak with sweet potatoes, broccoli, and asparagus

Sixth Example of Cutting Meal Plan

  • Breakfast – oatmeal with some berries and/or nuts
  • Snack – bananas
  • Lunch – grilled courgette, kale, pepper, and hummus wrap
  • Post-workout snack – apples and/or almonds or almond butter
  • Dinner – beef stir fry with brown rice

Conclusion

With these cutting meal plan examples, you’re on your way to achieving your cutting goals. It is important to remember, however, about portion control. While these are great examples of cutting meal plans, you should pay attention to how much of those foods you eat to get the perfect balance of the macronutrients and the correct amount of calories (which should be just slightly below your maintenance calories).

When you stick to the right macro balance, and the right amount of calories with the help of these meal plans, you’re surely going to achieve your goals. Do not go to extremes. It can hinder your cutting fat loss.

However, if you need a helping hand, Cycle-Gear.to is here to help you. We can offer a lot of cutting products, including weight loss compounds and cutting anabolic steroids that will help cut through fat and preserve lean muscle tissues. These products will help you take the best benefits out of your training and dieting efforts. Moreover, we can help you with an individual cycle plan in order to ensure you stay safe as you get the best possible results.

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Trying to Lose Weight? Reduce Hunger

You’re having success in cutting fat and maintaining muscle, but there’s a never-ending problem – hunger. How can you reduce hunger when you’re trying to lose weight? This is a pretty common question among people in cutting cycles attempting to lose weight and burn fat.

First off, without any doubts, you need to master the best way to diet, opting for healthy food swaps, and eating in calorie deficit. Then you need to nail your workouts. After you’re done it all, you’re now left with a grumble in your stomach, and learning how to reduce hunger will definitely help. Especially when it comes to keeping you on track. In a weight loss and cutting cycle, the temptation of eating a large pizza all by yourself seems to get stronger and stronger by the day.

First, it is important to understand that a sudden decrease in daily calorie intake, especially accompanied by food choice differences, is likely to lead to an increase in hunger. Especially when doing it for the first time. Here we’re going to share ways to reduce hunger.

Ways To Reduce Hunger

First, you should know that there are compounds that can help reduce your hunger, such as Semaglutide (Ozempic / Wegovy). This is a popular compound for weight loss and cutting cycles as it helps reduce the stomach emptying process, keeping you fuller for longer.

There are also other appetite suppressants out there. Moreover, there are other weight loss compounds such as Clenbuterol and others, but they do not reduce your hunger, they help you burn fat in other ways. Anyway, one of the most popular appetite suppressants currently on the market is Semaglutide, helping you to reduce hunger efficiency. But there are various ways to help you be less hungry and eat less.

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So, here’s how you’re suppressing your hunger during a cut:

Eat more protein

Eating more protein is the first and most important thing you should do in order to feel full. Those who are not getting enough protein in their diet shouldn’t be surprised that they are finding it hard to feel full. Protein is extremely helpful at increasing the feelings of fullness and makes your stomach “satisfied” for longer. This means that you are likely going to eat less, and you will not eat for longer, helping you to stay on track. Protein is extremely important in supporting your cutting goals. It prevents muscle loss and supports your weight loss as protein is least likely to be stored as fat in your body.

Get lots of fiber

Another extremely important element that shouldn’t be lacking in your diet as long as you plan to reduce hunger is fiber. Eating more fiber is going to help you eat less. A diet rich in fiber is also usually accompanied by other crucial nutrients such as vitamins, minerals, and antioxidants. So, you’re feeling fuller, and your body gets everything it needs to support your health, muscle growth, and fat burning process. Fiber will slow down the rate of stomach emptying and make it fuller for longer (literally). You wouldn’t want to eat soon after your last meal. Studies prove that fiber-rich foods increase your feelings of fullness by around 30%! This means 30% less calories and 30% less fat!

EAT your calories

What I’m trying to say is that you should actually eat your calories, not drink them. The way you consume your calories will have an effect on how hungry you’re feeling. During a bulking plan when you try to get in as many calories as possible then drinking calories can be a great idea. But studies suggest that those who actually “eat a solid snack” will be less likely to eat as much at their next meal compared to those who are “drinking a liquid snack”. That’s because the time you spend chewing will allow the brain to reach more signals of fullness. Research suggests that there’s a connection between taste buds and a feeling of fullness.

Drink a coffee

Coffee is a popular drink that helps you boost your energy levels. That’s why many people drink it in the morning and/or before their training session. However, coffee does also have appetite suppressant effects. Research indicates that it will increase the release of a hormone that usually responds to eating, promoting feelings of fullness. This way, a cup of coffee could help you reduce hunger. That’s besides its fat burning abilities and increasing metabolic rate. However, you shouldn’t add any sugar or you’ll get the opposite effect!

Drink lots of water

Do you know that your body may send you signals that you’re hungry whereas you’re actually thirsty? We can’t always distinguish the feelings, so we may mistakenly think that we’re very hungry when our body is searching for hydration. Of course, in most cases, you would love to eat too, but by drinking water you’re likely to eat way less. Research suggests that by drinking water before a meal you’re likely to eat around 22% less than those who do not drink any water at all. That’s why, if you want to go for a snack, you better drink some water first. Generally, make it a habit to drink as much as possible. You’re going to reduce hunger and you will be healthier too.

Focus on your food

The feeling of fullness is sent by our brain. The brain and stomach are “talking”. But if you distract the brain, your stomach can’t really talk to eat, so you’re likely to get delayed feelings of fullness. Eating when distracted or eating fast makes it harder for the brain to send those signals. You should practice mindful eating, focusing on your foods, and really soaking up the experience and taste of the foods you are eating. This is why you’re eating way more when you’re focused on the TV. Avoid any distractions when eating. You should look and have all your focus on the foods while eating slowly. In short – practice mindful eating! Studies suggest that it will lead to a drop in hunger hormone levels, making you less hungry.

Appetite-suppressant food options

There are some food options that may decrease your appetite. They could reduce hunger, and curb sweet cravings, and others. Some of them include dark chocolate (which helps slow digestion), ginger (which reduces hunger after a meal), and spice (which affects the feelings of fullness).

Brain tricks

As said, your stomach and your brain are constantly talking. Your brain is the one that “signals” you to eat more or less. You could use some brain tricks in order to reduce the amount of food you eat. For example, you could use smaller plates. When eating off a large plate, your brain naturally “thinks” the portion is small. Eating a tiny portion makes you feel “unsatisfied”. Also, you could get a bigger fork as you’re going to eat less. Research suggests that people eating with bigger forks are eating 10% less than those using smaller forks. But it is the other way around for your spoon. Use smaller spoons to eat less.

Exercise more

If you can’t figure out how to lose weight and reduce hunger – go exercise. You know that exercising is crucial to burn fat and lose weight, but you may not know that exercising can suppress your appetite. If you’ve ever been hungry and gone to the gym, you may have noticed that your hunger disappears when working out. So, don’t go hard in the kitchen, go hard in the gym.

Get lots of rest

Studies suggest that people who are low on rest increase their appetite and hunger by about 25%. When you’re sleep deprived, you will be more likely to feel fatigued, and your cravings for bad food options increase. So, lack of rest may make you feel hungrier than you really are. Want to reduce weight and burn fat? Get enough rest.

Minimize stress

Stress has been linked with easier fat gains, and harder fat burning. People living in constant stress are more likely to overeat. People could start eating when feeling stressed. Moreover, when under stress, the body increases cortisol levels – which increases food cravings (bad choices) and desire to eat. Minimize your stress in order to minimize your hunger.

Avoid any sugary options

Whether we’re talking about drinks or foods – avoid anything that contains sugar or its alternatives. Sugar is the one that spikes your insulin more than anything else. Insulin will increase your hunger feeling. If you plan to reduce hunger, you need to learn how to reduce insulin. Avoiding foods and drinks containing sugar, limiting carbohydrates, and working out are some of the most important ways in which you reduce insulin and, therefore, reduce hunger.

Limit your food options

Another “brain trick” is to avoid “seeing food”. The more you see it, the more tempted you are to eat it. Stash candies/cookies or whatever else you can’t have. Replace the foods you see with healthy food choices instead. But sometimes, “stashing” is not enough because you still know where they are and you may still get tempted. What can you do? Don’t bring them home altogether. Narrow your food choices when grocery shopping. Do not buy anything you can’t have, you will be less likely to crave them when they are not in your house.

Remember your mission and reduce hunger!

It is important to understand that the first weeks are the hardest. Similar to any other type of diet. When you’re at the start of your cutting cycle and it feels like the hunger takes over – you’ve got to keep on pushing. Do not give up too soon. The body needs time to adapt to the new calorie intake and food choices. You need to give that chance to adapt. You can do it by keeping your mind occupied with a habit, working out, and so on. Remembering your mission could really help. Keep your eyes on the prize and this will make you feel motivated.

It may feel difficult at first, but you will deal with it without any issues. Add lots of protein to your diet, avoid any sugar, and get more exercise. This alone will help a lot reduce your hunger, leading to weight loss and fat burning.

However, we understand that sometimes, you may need a helping hand. Cycle-Gear.to is here to provide that help. We offer lots of information that could help, and we also offer you the necessary products to achieve that. You can find Semaglutide which helps reduce hunger, but there are lots of other cutting products too. They could help cut through fat and protect your lean muscle mass. We offer all those compounds of the best possible quality from the best manufacturers online. Moreover, we try to provide the best prices, among numerous other benefits that you can take advantage of when doing business with us.

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Liver Health and Steroids

You may have heard that anabolic steroids are liver health, that’s why you should learn as much as possible about your liver health when attempting to use them. It is important to understand that not all steroids are liver-toxic. However, if you plan to use some liver toxic steroids, then you should use liver protection supplements with them to keep your liver healthy.

What Steroids Are Liver Toxic?

Generally, most injectable steroids are not passing through your liver, they enter your bloodstream directly, doing their job without affecting it. Nonetheless, there is Stanozolol as an injection that although you inject it intramuscularly as any other injectable steroid, still remains hepatotoxic.

Most oral steroids, on the other hand, are liver-toxic. They enter the bloodstream after passing through your organ. Most of them are C17AA, which is important to help the steroid remain highly bioactive after passing through the liver. However, this C17AA makes them toxic for this organ. Not all oral steroids are hepatotoxic, however. For example, there’s oral Primobolan (Methenolone) that is not C17AA, meaning that it doesn’t pass through your liver (this is the reason why it is not as effective as other orals, and should be used in higher doses, that’s why the injectable Primobolan version is a much more popular version).

  • Therefore, most oral steroids are hepatotoxic. That is the reason why I do not recommend using two oral steroids at the same time – they will place more strain on it. Moreover, that’s the reason why you should have adequate breaks in between cycles of hepatotoxic steroids (most orals and injectable Winstrol) – so your liver has enough time to recover from the previous cycle. I recommend having a break from the use of orals at the same time as you’ve been on the cycle. Also, this is the reason why I do not recommend long cycles of oral steroids – to avoid placing too much strain on it. Hepatotoxic steroid use should last anywhere between 4 to 8 weeks, no more!

In fact, there are some extremely liver-toxic oral steroids such as Superdrol (methasterone), Halotestin (fluoxymesterone), and methyltrienolone. They are extremely liver-toxic, so their cycles should be up to 4 weeks maximum!

Liver Protection Supplements

In order to protect your liver during the use of hepatotoxic steroids, you need to add some protection supplements. They could include:

  • NAC
  • TUDCA
  • Milk Thistle
  • N2Guard
  • LIV 52 (you can buy this one from our site)
  • Among numerous others.

You can buy them pretty much anywhere you want – local supplement stores, online stores, and so on. The point is to use supplements meant to help you protect your liver health while you’re using steroids damaging it, to minimize the damage. You can use whichever you love or you find to work best. You can even stack them. Administration (dosage) is pretty much the same as shared on the box. You may even take higher doses.

I recommend using supplements that help protect this organ for at least as long as you use the hepatotoxic compound, maybe even some weeks post-cycle to help it recover. This means that if you plan to use hepatoxic steroids (whichever, Anavar, Winstrol, Dianabol, or other) for 6 weeks, then you use the protecting supplements for 6 weeks (maybe even longer).

Ways To Protect Your Liver

  • Keep cycles of hepatotoxic steroids short no more than 6-8 weeks.
  • Use supplements while using toxic steroids.
  • Do not stack oral (hepatotoxic) steroids, unless you use very low doses. I mean, it is safer to use 2 hepatotoxic steroids in a tiny dosage, than one hepatotoxic steroid in a huge dosage.
  • Have adequate breaks in between the use of hepatotoxic compounds to allow time so it can recover back to normal.
  • If you have any issues with this organ, do not use hepatotoxic steroids at all. They are only meant for people with healthy liver. Check your ALT/AST enzymes if you’re unsure.
  • It is important to understand that hepatoxic steroids are optional during the cycles. They are meant to offer more/faster results, but they are never the main compound.
  • Avoid the use of anything that stresses your liver even more during the use of steroids (and during the time it recovers). Some examples are alcohol, various OTC medications, and other drugs.

Conclusion

It is important to protect your liver at all costs. Needless to mention damaging this organ is going to lead to huge health issues which will ultimately hinder your physique and performance. Do not use hepatotoxic steroids if your liver is not in good condition and apply all the methods in order to protect your liver if you use them.

We’re lucky that this organ can repair itself, but you should make sure you do not abuse it, otherwise, permanent liver damage can occur. Some symptoms to watch out for include:

  • Feeling tired and weak all the time
  • Loss of appetite
  • Loss of sex drive
  • Yellow skin and whites of the eyes
  • Itchy skin
  • Feeling or being skin
  • Dark colored urine
  • There are others as well.

Cycle-Gear.to is here to help you not only get big and shredded but stay healthy too. You can find liver protection supplements on our site, but you can buy them anywhere you want. We’re just trying to make sure that all our customers are healthy during the use of steroids you can buy for sale from our site.

Cutting Workout For Weight Loss

When you’re attempting to burn fat and lose some weight, you will need an adequate cutting workout and cycle plan. You need an adequate routine that will support your goals of getting lean and maintaining your muscles as you lose weight.

As you’re aiming for weight loss, it is crucial to preserve as much muscle as possible during your cutting cycle. And you do that with the proper cutting workout. Plain weight loss may be a good idea only for obese and clinically overweight people. But for the rest, males or females, maintaining lean muscle mass is extremely important to look good. So, in order to maximize fat loss and maintain lean muscle, you need to go for the proper cutting workout for weight loss.

We’re going to analyze here what a bodybuilding cutting workout program looks like. You will find the best cutting workout to get cut in no time. This program helps you get leaner, and stronger, and achieve the best version of yourself.

What makes the best cutting workout program?

It goes without saying that a cutting cycle involves a calorie deficit diet. However, correct training is extremely important as well. When we’re talking about cutting workouts, there are two important aspects:

  1. Cardio
  2. Weight Lifting

Cardio

It is quite obvious that in any cutting workout routine when you aim to lose weight and burn fat, you will need cardio. Nonetheless, the type of cardio that you’re doing in your cutting workout routine really matters. We’ll talk about them here.

It is important to pay attention to the cardio you include in the cutting workout plan because doing it wrong may encourage muscle loss. You definitely wouldn’t want it to happen. The type and the amount of cardio you do is crucial. When you find a perfect balance, you’ll get the most amount of lean muscle while making sure you melt that body fat.

Weight Lifting

During cutting programs for weight loss, most people aim to burn as much fat as possible, but this may lead to burning lean muscle tissues. As a result, they still do not get lean, or at least not the way you would love to look. This is one part of the reason why weightlifting is such an important element in your cutting workout program. Many people do not even realize how extremely efficient weight lifting is at contributing to fat loss. Cardio technically burns more calories than lifting weights in the gym. But… that’s in the gym. Calorie burning effect lasts way longer when lifting, it continues in the recovery phase.

So, weightlifting has the benefits of boosting your metabolism even more than cardio, helps you burn a lot of calories, even when you’re not in the gym, and helps you maintain your lean muscle tissues and strength gains. Should you weight lift when you’re in your cutting workout for weight loss? Definitely! It is no wonder that the guy who is doing cardio-only in the gym has made no progress for more than a year. Don’t be that guy!

Cardio For Your Cutting Workout

So, we’ve earlier said that there’s the “right” type of cardio to burn fat and keep your gains. Well, there are two ways in which you can do your cardio for the best results in your cutting cycle.

High Intensity Interval Training (HIIT) Cardio

If you’re aiming to lose weight, you’re likely to already know what HIIT means by now. At least, you definitely should. Lots of people do not usually include it as a part of their cutting workout routine, but it is a mistake as HIIT can maximize calorie burn in a short amount of time and provide lots of other benefits that other types of workouts can’t.

HIIT allows you to burn fat much faster than longer, slower, workout sessions as it includes short bursts of intense exercise. Moreover, HIIT can be extremely helpful for your endurance, strength, getting lean, for your cutting workout plan, football training, or whatever. Also, it comes with the benefit of squeezing it into your long gym sessions as you do not need much time to get it done.

  • Instead of going on the mind numbing and time consuming treadmill for an hour, go for short bursts of getting sweaty and you’ll get it done in just minutes.

How to do it?

Before you start your HIIT, you need to make sure you’re warmed up. Go on the treadmill or skip the rope for a couple of minutes. You could go for the HIIT workout involving running, rowing, cycling, or an elliptical machine.

You start doing it for a minute at 60-75% of your max heart rate, then you give it your all (over 90%) for 20-30 seconds. Repeat this 10 times – a total of 15 minutes per set. Or you could include a HIIT workout involving light weights. Go for weights that are 50% or below your max, and attempt 40 seconds as many reps as you can (with proper form) and then 20 seconds rest. Go for the next exercise. Aim for total body exercises. Aim for 4-8 exercises per set (which makes 5-10 minutes per set). Can do 2, 3, or even 4 sets if you want to.

Moreover, avoid overdoing it because you risk losing muscles. Bodybuilders aim to add this HIIT cardio cutting workout for weight loss about 3 times a week. You could go for this type of cardio post-workout with one set, or aim for 2 to 4 sets of it on non workout days. Go for a protein shake or snack to avoid muscle loss. You can always switch up exercises during HIIT workouts. You could switch from running to rowing, to cycling, and so on. Also, you could switch to various types of exercises when aiming for HIIT workouts in the second way.

Long Duration, Low Intensity Cardio

Some people may not love HIIT workouts simply because they can be hard to do. Especially for beginners. Whereas HIIT workouts are helpful, if you don’t love them, at least go for the low intensity and longer duration cardio. The problem with this type of cardio is that the risk of losing muscle mass is significantly higher. When doing the HIIT workouts with exercises this risk doesn’t exist and the risk is very low with the other type of HIIT workouts.

However, with low intensity but long duration cardio, there’s a pretty high possibility of losing more muscle mass. This cardio is focused on endurance, but it can push your body to the point where it sacrifices muscles to continue doing the workout.

  • On the other hand, there are great benefits when adding long duration cardio to your bodybuilding cutting workout for weight loss. As it is low intensity cardio, it uses fat as the main fuel. It helps you save carbs for more intense exercises and will fire up the fat burning process. Do not do it for longer than 60 minutes, however.

How to do it?

Similar to HIIT workouts, you aim for 3-4 times a week. You could go 3 times a week if you’re a beginner, 4 times a week if you’re pretty fit. It also depends on how your progress goes. For example, if you notice that you start losing weight too fast (meaning that you will likely sacrifice muscles), then you could reduce from 4 to only 2-3 times a week.

Also, HIIT workouts usually last 10-15 minutes per set. And you can only do one set, up to 4 sets, depending on various factors. However, 15 minutes with slow intensity will only start using fat as fuel. That’s why you need to aim for at least 30 minutes, but no more than 60 minutes, depending on various factors. As it is a low intensity workout, aim for 60 but no more than 75% of your max heart rate to continue using fat as a fuel source, but not carbs.

Most bodybuilders do it on non-workout days considering that it is a long lasting type of cardio. However, if you have the time, you can do it post your weight lifting workout. Do NOT do it before weight lifting to have enough energy in your tank to perform the weight lifting properly. This type of workout may be more comfortable, especially for beginners. Moreover, it focuses mostly on burning fat. However, it can be a bit boring and it is time consuming.

Let’s closer analyze the pros and cons

HIIT pros

  • Time saving (short bursts of exercise)
  • Higher calorie burning faster
  • Can easily adapt to sports-specific training

HIIT Cons

  • Can be hard for beginners and people out of shape
  • Carbs are the main energy source
  • Doesn’t focus as much on endurance

Low Intensity Pros

  • Easier for beginners and people out of shape
  • The main energy source is fat, not carbs
  • Focuses a lot on endurance

Low Intensity Cons

  • Can be pretty boring
  • It is pretty time consuming
  • Higher risks of muscle loss

Weight Lifting In Cutting Workout

As said, cardio is common for cutting cycles, but weight lifting in the cutting cycle is an absolute must. That’s because weight lifting won’t only help you preserve and possibly gain muscle and strength during your weight loss program, but it does help you burn fat too. There are numerous other benefits as well such as afterburning effect, better metabolism, getting leaner, and others. But you need to do it right. Here’s how.

Focus on large muscles

By focusing on large muscles you will burn more calories. That sounds very logical. It is not hard to understand why. Larger muscles will require more energy to perform the exercise. That’s why focusing on exercising and demanding larger muscles will burn more calories and fat. That’s why doing squats will burn more fat than doing bicep curls, for example.

Hit compound exercises

Compound exercises are those that target multiple muscles at once. Then again, it is very easy to understand why we recommend doing it – working on multiple muscles at once allows you to burn more fat. Not only that, but working multiple muscles will help work out with heavier weights, increasing your anabolic hormones and leading to greater muscle stress, which ultimately leads to bigger muscle gains too. So, when you do weighted squats, for example, you’re using quads, glutes, hamstrings, and core. This helps you burn more fat than when doing leg extensions where you only engage your quads.

Keep your heart rate up

Searching for ways to burn fat fast? Avoid long rests between sets. If you’re sitting down and zoning out for minutes your heart rate decreases. But you need to keep your heart rate up in order to burn more calories. This is why powerlifters tend to have more fat and more strength. They are resting a lot with only a few reps of super heavy weights. Those who want to get learner are usually lifting lighter weights than they can, but without long rests in between sets and significantly more reps which keeps their heart rate up.

Cutting Workout Info

It is very important to understand that the best workout to get cut varies from one person to another. Everyone is different so you need to find what works best for you. While I’m going to share a few general notes, it is important to adjust your schedule to your best. For example, add more weights and reduce reps, or vice versa, reduce some weights and add more reps.

Moreover, you could focus on circuit training in your cutting workout to lose weight. It is extremely helpful for weight loss, as it gets your heart rate up and mixes it with heavy lifting. But it is not easy. Try to focus on lots of compound movements and larger muscle types. Also, if you’re an advanced lifter, try to take no rests between sets. Opt for as little rest as possible in between sets and exercises when you can’t go without rest. 10-20 seconds should be enough! Also, try to go for one circuit without stopping. Ideally, aim for circuits, doing all exercises in a row for one circuit. At least circuits until you improve to three circuits. Aim for 6-8 exercises in a circuit (as said, with little to no rest in between).

Moreover…

Go for 8-12 reps, or up to 20 reps depending on the exercise type. Choose weights that will keep it tough, but not super daunting as you don’t need to get tired too fast. You aim to keep your heart rate up. So, you need to pick a challenging weight that allows you to keep a proper form and allows you to make it to the end of the circuit. But at the end of it, you should be feeling tired.

Aim to do it all 2-4 times a week. 2 times if you’re a beginner, 3 times for more advanced, and 4 times when you have enough experience. Do not undertrain as you definitely won’t see the desired results. On the other hand, do not overtrain as it will negatively impact your progress. Remember to switch up the exercises that you are performing. It will keep you from reaching a ceiling point on your progress.

Ready For The Best Cutting Workout For Weight Loss?

Ultima-Test-EQ 400 MixIt is important to understand that a cutting cycle is not easy. If you’ve ever tried to burn fat and lose weight you already know it very well. That’s why a lot of people struggle to see progress when it comes to their cutting routine. However, we can help you maximize your efforts.

Now that you are armed with this best cutting workout plan, you can get lean in no time. However, keep in mind that your diet plays a crucial role too. We can help with that too. Moreover, we can offer an extra hand too. Cycle-Gear.to is here to help you. We offer 100% quality anabolic steroids that will support your bodybuilding cutting program. Moreover, you’re going to save money as we provide the best prices. With our products and information, you are surely on your way to revealing your lean muscle mass during the cutting cycle.

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Clean Bulk: How To

What is the best way to clean bulk? We all know that bulking means eating in calorie surplus while working out hard to gain weight and pack on size. However, there are two different ways to bulk up: follow a dirty bulking cycle (which I wouldn’t really recommend), or go the right way for a clean bulk cycle.

In both cycles, you should train hard and regularly. In both cycles, you eat in a calorie surplus. Nonetheless, the difference is that you eat in a calorie controlled surplus and only quality, healthy, unprocessed, and complex foods in a clean bulk. During a dirty bulking cycle, however, you can eat whatever you want, as much as you want. The problem with the latter is that it places a lot of stress on your organs, you’re likely to gain extreme amounts of fat, and it can compromise your health. That’s why you should bulk up like a pro, which minimizes health issues, and fat gains, and enhances your performance. You can achieve it with a clean bulk program.

So, in the end, bulking is a common cycle for anyone who wants to get buff. But nobody would love to get a lot of fat in the process. Getting fat is usually the thing we all want to avoid. That’s why a clean bulk is so helpful. It can help you gain muscle and get stronger in a sustainable, healthy way.

What is Clean Bulk?

As said, bulking is the plan when you train hard and eat in a calorie surplus, so that surplus will transform into muscle. It basically means that you should eat more calories than you burn. The aim is to gain weight in the form of muscle, and maybe a bit of fat, but minimizing the fat gains. At the same time, this should be done alongside high intensity resistance training to rocket those gains.

A clean bulk, however (AKA lean bulk), means that you pay close attention to the exact calories you eat and to the type of foods that you have, with a good balance of macronutrients in order to avoid excessive fat gains, while speeding up your results. This means that during a clean bulk, you should limit the calorific junk food, create a great balance of macros, and make sure you eat healthy and nutritional foods that can promote lean muscle growth.

There’s just one downside of clean bulk vs dirty bulk = you may not gain weight as fast. Since you eat less, the clean bulk can be slower. But you get quality weight (lean muscle tissues). Well, the other disadvantage is that you should pay attention to the calories (amount of foods) and macros (types of foods) that you consume.

However, it is always worth it. Why? Check out below.

Clean Bulk vs Dirty Bulk

So, when you go for a dirty bulk, there’s basically nothing that you can’t have. And you can have as much as you please. You can eat whatever you like, packing on as much weight as you humanly can without concern for fat gain or whatever other issues.

This is an advantage, alongside another advantage that you may bulk up faster than when attempting a clean bulk. That’s why a dirty bulk may be incredibly effective for lots of people like a dream come true, and allows you to gain muscle and strength fast. Nevertheless, there are side effects that you should take into consideration. Some notable ones are:

  • Excess fat gains (that is harder to get rid of later)
  • Feeling sluggish (because of constant high insulin and blood sugar levels)
  • High cholesterol levels (because of foods you eat)
  • High blood pressure and blood sugar levels (because of the types of foods)
  • Much harder to recover from this cycle, and change to a cutting cycle

So, clean bulking promotes a controlled calorie surplus with less fat gain. You pay close attention to the type of foods that you eat.

How to Start a Clean Bulk Diet

To kickstart your clean bulk, you will need to know your maintenance calories first. This is the number of calories that you should eat per day in order to maintain your current weight. This number greatly varies from one person to another, depending on your age, height, weight, and weekly activity level. There are online calorie calculators that can offer you an estimation of that number.

Once you find your maintenance calories, you simply add about 10 to 30% more over that number, to create a calorie surplus. As an example, a guy weighing around 180 pounds, being moderately active, would add 250 to 500 calories a day over his approximately 2,500 maintenance calories. This means he should eat 2750 to 3000 calories per day for a slight calorie surplus. But remember this is just an example and an estimative number, it can vary quite a lot from one person to another.

Besides calories, you need to keep an eye on your bulking macros. In order to support your muscle growth, you must aim to get around 1 gram of protein per day per pound of body weight. That would make up around 30-40% of your calories. The rest of your daily calories should come from fats and carbohydrates. Focus on around 20-30% of fat (healthy fat) and the rest (30-50%) to come from carbs (healthy, complex carbs).

Then you adjust from here. Adjust your calories or macronutrients based on your goals, how you react, and so on. For example, you increase daily calorie intake by 100-200 calories if you see little progress or manage to gain weight and need to increase calorie intake to support the growth. Or you could decrease calories (or become more active, or both) in case you notice fat gains along the way.

Work Your Nutritional Intake

In order to put on weight, you need to increase the calories you consume. Eating more means adding more weight. So, you should keep track of your calories. However, it is important to remember that calories (foods) are broken down into protein, carbohydrates, and fats. If you master the nutritional intake (types of foods, or quality of foods you consume), you will master the weight type you add.

More calories means more weight. But the macronutrients will dictate the weight type (fat vs muscle) that you gain. With incorrect balance, you may gain too much fat and not enough muscle. With a correct balance, however, most weight you gain can come from lean muscle tissues.

That’s why it is important to pay attention to these three macronutrients and have a proper balance. They will also help keep you healthy, look good, feel good, and so on. So, making smart choices and seeing food as fuel that enhances your health, your workout, and your recovery will help you a lot. In a clean bulk plan, you need to track your macronutrients and calories (because too much surplus can lead to too much fat gain). So, a clean bulk involves paying attention to your nutritional intake in fine detail.

A clean bulk macronutrient breakdown of the quality and healthy foods that you should eat daily should look like this:

  • 40% protein
  • 30% carbs
  • 30% fats

That’s out of 100% of foods that you daily eat, which should be 110-120% of your maintenance calories. Then you can adjust the calories and the macronutrients, but they shouldn’t be too far away from the example here.

Clean Bulking Foods…

The combination of healthy fats, lots of protein, and carbs will offer your body energy, strength, and recovery – the key elements for achieving your fitness goals. You could have slow-releasing carbs before a workout to keep you full and energized for your training, offering your muscles what they need to perform best. Some examples – brown rice or sweet potato.

On the other hand, protein is key for muscle growth, so you need to ensure you get enough of it (especially post-workout) to support this process. So, carbs offer you energy and protein for muscle growth while fat is important for supporting your organs, and muscles, and further supports your muscle growth, energy boost, and recovery. Example of protein – chicken breast and fish. Examples of fats – fatty fish, nuts, and avocados. You should make sure you get a healthy mix of all these three macros.

Moreover, a clean bulking food example focuses on whole, unprocessed, and healthy foods. You may have a small amount of high-calorie, processed foods during a clean bulk plan. But their amount should be minimal. Needless to mention you need to avoid high fat, high sugary, and junk foods. Check the types of foods you should eat and the ones you should avoid during a clean bulk plan.

The Ones You Should Eat:

  • Healthy fats such as avocado, nuts, olive oil, various seeds, and various fish types
  • Proteins such as fish, chicken, turkey, pork, greek yogurt, eggs, tofu, and protein powders
  • High quality complex carbs such as quinoa, oats, whole grain pasta, white potatoes, and rice
  • Fruits such as bananas, various types of berries, oranges, apples, pineapples, and kiwi
  • Legumes, veggies, and dark leafy greens such as all peans, broccoli, spinach, and cauliflower
  • Drinks such as sugarless tea and coffee and, of course, lots of water.

The Ones To Avoid:

  • Limit any junk food that is highly processed such as fried foods, sausages, salami, fast food, canned soups, full fat ice cream, cakes, cookies, candies, packaged pastries, and numerous others. Pizza, burgers, and sandwiches are a no-go.
  • Proteins with high fat amounts such as fatty cuts of pork or beef
  • Saturated fats such as oils, margarine, butter
  • High sugary foods
  • Lots of drinks such as tea or coffee with sugar, soft drinks, anything with sugar, and others

Top Tips For Clean Bulk

Get lots of sleep during your clean bulk plan

Do you know that you’re growing muscles when you sleep? We grow thanks to the foods that we eat, but the process of growing occurs during sleep. That’s why rest periods are just as important as food or training for muscle growth. Usually, that’s something that happens without you paying much attention to it (because we all sleep, obviously). However, this piece of information is oriented towards those who do not appreciate the power of sleep or do not get enough sleep and you should make some changes in order to get more sleep. Also, focus on quality sleep.

When you hit the gym and lift heavy, you could find yourself overtraining and feeling fatigued. This is going to make you feel tired and overworked, which will hinder your gains, not having what it requires to keep on growing. Not only that but when you feel tired it can also make you more tempted to eat unhealthy foods such as processed, sugary foods.

Not only that, but sleep, as you may already know, is an extremely important part of our daily lives due to various reasons. So, what you should aim for is to get quality sleep. There are various ways to do so. Needless to mention you should aim to get at least eight hours of sleep every night to get your body time to recover. Those who work out intensively may even require more than that, such as nine, ten, or even more hours per day. In short, what I’m trying to say is that doing heavy weight training requires regular rest in order to make sure that your body has time to grow muscle and repair itself.

Cardio and clean bulk

Many people associate cardio with staying fit or losing weight only, but cardio can be beneficial for those who are searching to bulk up too. While it doesn’t help you grow muscle, it helps promote cardiovascular health.

It is quite obvious that during a bulk plan, you should avoid high intensity cardio so you won’t use the energy your body needs to repair muscles and grow. However, you could go for low intensity cardio in order to warm up or finish your gym session for a bit of cardiovascular health boost.

Avoid cardio altogether if you can’t eat anymore but you still struggle to gain muscle. But you must add some form of cardio as long as you seem to gain too much fat along the way. Cardio during clean bulk helps you burn excess fat. Moreover, studies prove that it helps you aid recovery post-workout, improving muscle mobility. It helps keep you generally pretty fit and healthy, with great cardiovascular health improvements.

Add compound movements

Well, compound movements are extremely important regardless if you’re dirty bulking, clean bulking, or even cutting. They help grow muscle and preserve muscle. And while a lot of us want to target certain muscles to grow muscle in certain places we want the most, compound movements are extremely important. Isolation lifts are perfect as accessory workouts, but compound movements are crucial during a clean bulk. Compound exercises will train multiple parts of the body in every lift, and will allow you to train with heavier weights. This will support muscle mass growth. Moreover, it helps you burn more calories too as you have more resistance during compound movements.

Don’t bulk for too long

A clean bulk involves eating healthy complex whole foods with a proper balance of macronutrients which means that you have mostly a healthy bulking diet. Nevertheless, a bulking cycle simply cannot go on for too long because it is hard to sustain. Moreover, you need to allow time for your body to adjust to the new weight. Moreover, as you continue to gain weight because you eat more, your body’s insulin sensitivity is likely to decline. This won’t only hinder your gains making it easier to gain fat, but it can become unhealthy. Therefore, the point is to bulk for a limited period.

Clean Bulk Benefits

  • Limits excess fat gain. You control your calories although it is in surplus. You also limit junk foods with a proper macro balance. This will help avoid fatty gains.
  • Reduces health risks. As you have a varied and healthy diet, it will lower the health risks commonly associated with consuming too many calories, junk foods, and adding fat.
  • Feeling great. During a clean bulk, you get lots of vitamins, fiber, minerals, and phytonutrients which will make you feel and look great.

Clean Bulk Downsides

  • Slower progress. Comparing a clean bulk cycle to a dirty bulk – you get fewer calories. Despite being in surplus. This difference could make you progress slower in your weight-gaining journey. Additionally, you aim for 300-500 extra calories per day, usually. It can be easy to misjudge your calorie needs and take less, stopping your muscle growth process before you even know it.
  • Quite strict. A clean bulk involves a strict eating pattern in terms of the amount of calories you eat and the macronutrients you get. This means that there are a lot of foods that you can’t have. This makes it harder for some people to stick to their clean bulk program.

How To Clean Bulk Conclusion

A clean bulk diet could appear pretty restrictive, but it’s actually not that bad. You are eating in calorie surplus which means that you offer your body more fuel (energy in the form of calories) than it needs. Moreover, you offer it a great balance of macros and lots of micronutrients – everything you need to feel great, perform great, and look great. You may not progress as fast, but you know that you only gain muscle tissues, not fat. Also, in order to stay away from those hard to resist cravings, you could find a perfect balance between a clean bulk and a dirty bulk. Such as getting around 90% of your total calorie intake from healthy, unprocessed, and whole foods. While allowing for only 10% to come from processed, junk, high-fat, or high-sugar foods.

This way, you know you’re on your way to clean bulk and still keep cravings at bay. However, sometimes you may need a helping hand. For those who are serious about lifting heavy and achieving huge muscle gains, and especially doing it fast – Cycle Gear is here to help you.

We provide the best bulking products out there, the best quality bulking products on the market. These are popular bodybuilding anabolic steroids that are surely going to help you achieve your goal. By adding them to your regimen and following the step by step instructions on how to clean bulk effectively, you will push more weight and build muscle fast!

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