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Do you want to build your muscles? You can take a lot of steps to aim your exercise routine towards maximum muscle-building results, and get the most out of the time you spend exercising. The advice in this article will teach you how to boost your strength and have more muscle mass. Do not waste your time! Follow these tips!
Focus on squats, dead-lifts and bench presses. Those three make up the foundation of any good exercise routine. They have all been proven to increase muscle bulk and strength, as well as improve conditioning. Make sure to incorporate all three of these into your routine.
Make the “big three” exercises a staple of your workouts. These body-building exercises include dead-lifts, bench presses and squats. These exercise add muscle mass, improve balance, and make your body stronger and more agile. Vary these exercises regularly.
Setting short-term goals and rewarding yourself for attaining these goals can be an excellent source of motivation. Since it will take quite some time to gain muscle, you must remain motivated. Make your rewards coincide with your goal to gain muscle. For instance, you can get an hour-long massage. Massages help you recover in between workouts, and they also improve blood circulation.
Use as many repetitions as possible when training. Limit your breaks to less than one minute between each set of fifteen lifts or more. By doing this, you are letting your lactic acids flow, which in turn, helps muscle growth. You will maximize your weight training by committing to this several times during each of your sessions.
It can be beneficial to train opposite muscles during the same workout. Examples are the muscles in your back and the muscles in your stomach, or the quads and the hamstrings. This procedure allows the muscle to rest while the opposing one is working. Using such exercises will allow you to increase the intensity and reduce the overall length of your workouts, allowing you to achieve your results while cutting back on your gym time.
Muscle building isn’t always about getting ripped. There are various muscle-building exercises, and you should determine what your goals are before you decide which to do. Supplements will need to be added to your diet if you want large muscles.
Hydration has a huge impact on muscle building. If you are not keeping yourself well hydrated with water, there is a good chance that you would injure your muscles or yourself. Further, staying hydrated will help you gain muscle and keep your muscles solid.
You must know your limits, but you shouldn’t stop doing a set until you’ve lifted as much as you can. For every set that you do, you need to push yourself until you’re physically unable to lift. Try to force yourself to your limits. If necessary, trim the length of each set as your body tires.
You should only do a complete muscle-building workout every other day. This allows your body time to recover from the workouts. Working out more than that may injure you and could be counterproductive to your goals.
Not all exercises should be done with larger weights. You can risk injuring yourself seriously if you have too much weight on your joints in neck work, dips and split squats. Keep the higher weights to exercises which are easier to complete, such as rows or standard squats.
Do squats the smart way. Use a point near the middle of the traps when lowering the bar. That will place the work on your hamstrings, glutes and hips and enable you to squat more weight.
Try creatine supplements. Creatine supplements mean you can work out longer and at higher intensity, when you combine them with a diet full of carbs and natural proteins. Speak with your doctor about the risks of these kinds of supplements to see if this is something you should be taking.
Watch what you eat when you’re working to build muscle. Tips on pretty much any health topic will mention staying hydrated, and bodybuilding is no different. Muscles contain a lot of water, after all. Also, limit your alcohol intake, as too much can break down your muscle tissue.
When building muscle, it is important to supplement yourself with creatine. This could give you the push you need to be able to drive through a workout and give it your all. Be very careful about adding a supplement to your diet. Follow directions closely and don’t take more than is recommended.
When performing your exercise routine, avoid the temptation to rush through the exercises. Performing the movements of each exercise slowly will provide better results, even if you have to switch to a lighter weight to do it. An admirable goal would be to use 20 seconds per rep, splitting that evenly for each half-movement.
Stretch for at least 10 minutes before starting your daily weight lifting exercises. This helps warm up your muscles prior to lifting any heavy weights. Avoiding injury will ensure that you are able to work out as scheduled.
Alcohol can be a major deterrent if you are trying to build muscle mass. Drinking some wine occasionally isn’t a problem, but any more than that could spell trouble. Alcohol isn’t good for you and can interfere with muscle growth.
While not recommended for teenagers, adults may find creatine as a helpful way to build mass quickly. Creatine can increase energy levels and help your body build more mass. This supplement has been used by many weight building experts throughout the years. However, high school students should not use this or any other supplement because it can interfere with their body’s natural growth.
Never rely on steroids to build muscle mass. Steroids have been proven to interrupt the body’s synthesis of natural hormones. Other negative side effects of steroids include liver damage, high cholesterol and the development of breast tissue in men. Steroids can cause severe acne and even worse, mood swings. This presents an undesirable picture.
As you can see, there are many things you can do to maximize your efforts at building muscle. Try just a few of these tips to accelerate and improve your bodybuilding efforts. Use what you have learned here, and start making your workouts count.
Practical Ideas On Convenient Muscle Building Tactics
You can always cheat a bit as you lift weights. Using your body just a little bit in order to get a few extra reps is a great way to increase the amount of your workout. However, cheating too much is not advisable. Keep a controlled rep speed. Don’t let your form become compromised.
What would you change if given a chance? Do you dwell on your imperfections when you see yourself in the mirror or at bedtime? It is time to alter your train of thought and start to work out your issues. Getting your body together is a good place to start. Read on for more tips on muscle building quickly.
Warming up and stretching is essential to developing your muscles. As you build muscle and get stronger, you can actually be vulnerable to injury. Stretching before working out is the best way to avoid injury. Exercise lightly for about 5 to 10 minutes and do about 3 or 4 warm-up sets of light to intermediate intensity before starting serious lifting.
If you want to build muscle, you need to eat meat on a regular basis. Make a goal of consuming 1 gram of lean meat for each pound of body weight that you are carrying. This gives your body the protein it needs, and allows you to more easily build muscle.
Include the “big three” exercises in your exercise regimen. These are large muscle group exercises like dead lifts, squats and presses. These will not only add some bulk to your body, but they will also help to condition you as well as improve your strength. You should aim to include these exercises in some manner regularly.
Don’t neglect carbs when trying to build muscle. Carbohydrates provide the fuel your muscles need to perform strength training exercises. When you work out heavily, you should have between two to three grams of carbohydrates for every pound of your body weight.
When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. If you are under 40, hold your stretches for a minimum of 30 seconds. Someone over 40 should hold their stretches for at least 60 seconds. This will work to prevent any injuries from happening after you have worked your muscles.
If you are attempting to add some muscle to your body, you should ensure you’re consuming an adequate amount of protein. Muscle requires protein to rebuild after a workout, and a protein deficiency will actually reduce your muscle mass. You should consume up to one protein gram per pound that you weigh.
In each workout, train the opposing muscles. For example, work out your chest and back together, and your hamstrings and quads together. Doing this allows a muscle to rest during the time the other one is working. Therefore, you will have a better workout because you are reducing how long you are in the gym.
Make sure that you are consuming the amount of calories that your body needs. You can find a number of body mass indexes online to help you figure the amount of calories you need to consume to reach your target weight. Use these calculators, and alter your diet to get plenty of carbs, protein, and other vital nutrients to help build your muscles.
Don’t exercise more than three or four times per week. Your muscles need time to recover and grow. Working out too much can cause you to injure your body, and can ultimately be counterproductive for your end results.
Be sure you set some realistic goals for yourself. Not only will you get discouraged with goals that are not reachable, you risk serious injury as well. Try aiming for small amounts of progress after every workout. In some cases, you may do better than you expected. This will keep you motivated to continue improving.
Creatine could be helpful. This supplements helps you train longer and harder when taken in combination with a diet rich in proteins and carbs. Talk to your doctor before taking any supplements to ensure that they are right for you.
Always do 10 minutes of stretching prior to lifting weights. Stretching and warming up prepares your body and can help prevent injuries caused by strain. Preventing injuries can help keep you working out.
If you’re new in weight training, it is important that you have perfect form before concentrating on power. As you grow in strength the weight will increase; however, your form will be more off later, if not corrected in the beginning. Therefore, you are just increasing your chances of injuring yourself, which is not what you want to do.
Adults who are interested in bodybuilding might want to take a creatine supplement. This supplement has the ability to increase your energy and assist your body in building more muscle mass. Creatine is a leading weight training supplement. However, if you are young and still attend high school, your body is still growing, so it is important to steer clear of all supplements.
Don’t be tempted into taking steroids. Steroids can dramatically affect the natural hormone production of your body. In addition, steroids damage the liver, lower the levels of “good” cholesterol in the body and can cause men to develop breast tissue. Steroids can have a negative effect on mood, as well as cause acne. None of these results are what you’re looking for!
Healthy fats are crucial to the weight training process. Foods, like nuts and avocados, can increase the motion in joints and raise testosterone levels. This could mean having healthy muscle gain all throughout your body. Just be sure to avoid saturated fats, as they are not a heart-healthy option.
You’re going to want to take pictures of your body as it develops. The changes in muscle size build gradually over time and can’t be seen by looking at yourself every day. Photographs taken over a long period of time make your progress more evident and easier to see.
Set up a training routing which matches your goals. It gets boring to do the same exercises daily, but it can help you see how you are progressing. If you become too bored with your routine, incorporate a different exercise or drop those that are no longer challenging.
Use the information you got here to make vast improvements in not only muscle mass, but also to your overall well-being. You will be pleasantly surprised by the changes in your health, appearance, and self-esteem. There is no time like the present to change your life for the better!
A Helping Hand With Picking Out Significant Criteria In Muscle Building
Don’t try to build muscle while doing intensive cardio workouts. Cardio is important, but it can make muscle building efforts futile. If building up muscle is your focus, spend most of your effort on a strength-training routine.
Building muscle extends beyond a few trips to the gym every week to lift weights. There are many things that play a role in the results that you see from the time you spend lifting. Check out the tips presented here to give you better idea of what it takes to successfully build sculpted muscles.
If you are looking to gain muscle, you will need to eat a lot more. You want to eat as much as it takes to gain about a pound a week. Find ways to consume more calories, and if you do not notice any changes within two weeks, add even more to your diet.
If you consume meat, it will help you build your muscles. Try consuming approximately one gram of meat that is full of protein for each pound you weigh. Having the protein your body needs will help you get the muscles you desire.
If you choose to supplement your muscle-building attempts with creatine, be careful, especially if you use this substance long-term. If you have any kidney problems, do not use this supplement. They can also cause cramping, heart arrhythmia, and compartment syndrome. These risks are especially dangerous in adolescents. Make certain that you are taking these supplements in their recommended safe quantities.
You must consume enough protein to build muscle. A terrific method for ensuring proper protein intake is to use protein supplements and drinks. These protein-rich products are best consumed after working out or before going to bed. If you are looking to shed pounds while you are trying to gain muscle, consume around one per day. Try having three a day when you want to get bigger while building muscle.
Ramp up your food intake on days when you will be doing your muscle-building workouts. Eat more calories an hour before your workout. That doesn’t mean you can overeat when you are scheduled for a workout, but just be sure to eat a bit more on those days and less on the days you aren’t going to be weight training.
Enormous, ripped, competitive-bodybuilder style musculature is not the only goal you can aim for in a good muscle-building program. There are a multitude of muscle regimens, and it is up to you to choose before beginning a bodybuilding program. Supplements will need to be added to your diet if you want large muscles.
If you want to build muscle mass, your body must be properly hydrated. If you fail to drink enough water, your muscles won’t be properly hydrated, which makes injury much more likely. Hydration also plays a key role in maintaining and building muscle, so it’s crucial to drink plenty of fluids.
A problem that can hamper weight training is that some muscle groups grow slower than others. Doing a “fill set” can help to avoid this problem. A fill set is a short set focusing on your weak groups of muscles you can do a few days after working hard on this same group.
Limit your workouts to no more than four times during the week. This gives the body the needed time to repair itself. If you work out too often, you can cause injury to your body and defeat your purpose of staying healthy.
Pre-exhausting muscles is a great way to build the most stubborn groups. For example, your biceps may tire faster than your lats when you are doing row exercises. Make use of an isolation exercise. For instance, straight-arm pulls downs will not put too much emphasis on the biceps. Because of this, lats will become pre-exhausted and your biceps will not limit you during rows.
With some weight lifting exercises, keeping the amount that you are lifting to a minimum will benefit you. For instance, split squats, dips and neck work will damage your joints if you add too much weight. Keep heavier loads for bigger exercises like rows, presses, squats and deadlifts.
Working out muscles has several benefits that can help your life, despite not desiring bulkiness. You will be raising your self-esteem, improving your joints and overall strength, and your lungs will even get stronger if you add some light or medium cardio work to your exercise routine.
Aim to do bicep curls more effectively. Usually, you fail to move the bar or dumbbell past a parallel point, which means you don’t get the full benefit of the top half of the bicep curl. However, the top half is the strongest part of a bicep curl. The problem can be solved by performing barbell curls in a seated position.
Keep your goals accessible to ensure your motivation stays high. Results take a long time to appear. If you try to build your muscles too fast with the help of steroids, stimulants, or any other substance that can be harmful, you will be doing damage to your body, and can set yourself up for major health problems.
Be mindful of your diet and consumption when attempting to build muscle. Staying hydrated is always important, but it is even more so in building muscle since up to 70% of muscle mass is water. Do not drink too much alcohol. It breaks down muscles in large quantities.
You might be surprised by how easy it is to use this advice to improve your current muscle building routine. Start using your new knowledge as quickly as possible, building your muscles to results you could only have dreamed of previously.
Useful Ideas On Picking Primary Details In Muscle Building
When muscle building, be sure to have a lot of protein. Protein is the primary building block from which muscles are made. You body has trouble sustaining muscle mass when you do not eat enough. You need to have a minimum of two protein-rich meals a day, with at least one high-protein snack.
If your focus is on increasing muscle mass, you should read the below article for tips on the areas that you should focus on. This might be diet, workouts, or both. Using this advice you should be able to target what areas need additional work, and then you can concentrate on these to achieve the results you desire.
Protein is vital to building strong muscles. Muscles rely on protein to perform all of their major functions. It will be especially difficult for your body to produce additional muscle mass if you don’t give it the protein it needs. Look for proteins that are lean and healthy, and include them in a minimum of two of your meals per day, as well as in daily snacks.
You also need lots of carbs when building muscles. Carbs are vital because they will help you to get the energy that you need so that you can have a great weight training session. If you do not consume enough carbohydrates, your body will begin to break down protein to use as energy. Having enough carbs will help your body function better and help get you through your workouts.
Recognize that the requirements of serious muscle development and intense cardiovascular exercise (such as marathon training) are not compatible. Cardio is important, but it can make bodybuilding efforts futile. If increasing muscle mass and strength is your primary goal, stick with resistance training.
Making sure that you are getting a lot of protein will help you build a lot of muscle. Getting enough protein is easier if you use protein supplements and shakes. They work better after working out and before you go to sleep. You must consume about one shake a day. If you want to bulk up in mass as well as muscle, then you can consume as many as three daily.
Eat lots of protein to grow muscle. Protein is essential for building muscle, and if you don’t get enough of it, it can actually make you lose muscle. You may need up to one gram of protein per pound of body weight each day.
Enormous, ripped, competitive-bodybuilder style musculature is not the only goal you can aim for in a good muscle-building program. All different kinds of muscle-building programs exist. You have to determine which type you want to do prior to beginning one. Supplements will be required if you wish to build your muscle mass to a greater extent.
When lifting weights, it’s alright to cheat now and then. If you use more of your body to get a few extra reps into your workout then you are increasing the output of your workout. Just be careful that you don’t cheat too often. Make sure that you keep your rep speed controlled. Keep in mind that if you compromise your form, you will run the risk of injury.
If you are interested in bulking up, you should focus on bench pressing, dead lifting and squatting. These three exercises will help you get in shape quickly and allow you to keep building muscles. Although there are plenty of other exercises that have their places in a good muscle-building routine, you should make these three prime exercises the foundation of your workouts.
While becoming huge and muscly isn’t for everyone, building muscle tone and strength has many benefits everyone could enjoy. Building muscle will make your joints healthier, improve your self-esteem, and also (if done in conjunction with moderate cardiovascular exercise) help you to breathe easier.
There’s a better way to do your bicep curls. If you can’t get the dumbbell or up past parallel, you will lose some of the effectiveness of the motion of a typical bicep curl. However, the bicep curl is the strongest at the top half. This can be remedied by doing the barbell curls while seated.
Keep your immediate goals within the realm of the possible. Motivation is a good thing, but you will injure yourself if you overdo it. Try to improve during each routine. At times, you could surpass the short-term goals that you have set for yourself. This can be encouraging and make you look forward to your next workout.
Consider trying creatine. When used alongside a healthy diet and good workout, creatine can help to boost your energy levels and aids your body in building muscle. Check with your physician to see if this particular supplement is a good option for you.
Always be aware of your nutrition and what you are eating when trying to build muscle. Hydration is very important, as water comprises 70% of your total muscle mass. Alcohol can be a barrier to building muscle, as it is known to weaken the same tissue you are trying to build up.
As you have now just read, there is much you can do to increase muscle strength in your body. This article provided great tips that you can follow. Feel free to try out the tips that look most productive to you. You can even combine them in all sorts of patterns to produce truly effective muscle-building strategies.
Introducing Common-sense Whey Protein Systems
DOING THINGS THE HAPPY WAY IS THE KEY TO SUCCESS FOR ADL PROTEIN BRAND Written on the 10 November 2017 by David Simmons SEEING a gap in the market for protein powder that’s suitable for women, as well as organic and tasty, the founder of Happy Way started down a path that’s only proved fruitful. Ben Germein and Hien Nguyen (pictured) are the Adelaide based co-founders of popular superfood supplement brand Happy Way. The product is made out of grass fed whey, and packed with superfoods like chia seeds, matcha powder, and coconut flour, which helps it stand out from the cluttered market of proteins supplements. The two started the business after working in the health and fitness industry for a number of years. Germein’s history has seen him owning 11 Antyime Fitness gyms around Australia, and Nguyen has been working in women’s health for 13 years. The group, proudly based in South Australia, now sells Happy Way product around the world. The duo recently opened a warehouse in the United Kingdom to keep up with the product’s demand in Europe. Being good friends with online megastar Ashy Bines has given the brand a boost to the international stage. Germein and Nguyen recently joined the influencer in May this year when they joined Ashy on her Squad Tour in London.
For the original version including any supplementary images or video, visit https://www.businessnewsaus.com.au/articles/doing-things-the-happy-way-is-the-key-to-success-for-adl-protein-brand.html
I’m no fan of flat-bench presses, as they rely too much on the power of the front delts. Incline presses do a fine job of stimulating the muscle fibers of the upper pecs. Set the bench at a 30-degree angle to ensure that the resistance is placed on your pecs. A steeper incline will shift the emphasis to the front delts. Be sure to complete each rep with strict form. Begin with a light warm-up set of 20 reps, then perform three all-out max sets of six to eight reps. Keep the movement slow and precise on the way down. Use an ordinary lockout at the top. In other words, as soon as you reach full extension, bring the weight back down in one continuous motion. Exercise Solution: Hammer Strength Seated Bench Presses This exercise works as a multijoint mass builder much like standard barbell bench presses, but the unique angle (the arms come across or inward at the end of the movement) provides a better contraction and allows you to target your inner pecs.
Start to build the muscles you want by using your mind. Learn information about building muscles, if you want results. Continue reading for tips on how to build muscles and shape the body you want.
Focus on important exercises such as the deadlift, squat, and bench press. These are the cornerstone exercises for a body builder. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. No matter how you vary your routine, always perform these basic exercises.
Make sure you understand the best exercises to increase muscle mass. There’s a variety of workout techniques that work nearly every muscle group, or just help with general toning. You need to have a varied muscle workout in order to build up the various muscle groups.
Always include the “big three” exercises in your training schedule. These bulk-building exercises include squats, bench presses and dead lifts. These exercises make you bulkier as well as helping to condition your body and increase strength. Incorporate a variation of exercises like this in your workouts regularly.
Focus on your nutrition and calorie intake on the days that you will be do muscle building exercises. One hour prior to exercising, take in more calories. While working out doesn’t give you a free pass to overeat, your body will need and burn more calories on days that you exercise.
Eat tons of protein when you’re attempting to add muscle. One of the essential building blocks of new muscle mass is protein, so consuming too little might actually degrade your existing tissue. This is the opposite of what you are trying to achieve. For each pound of your total body weight, you should aim to consume 1000 milligrams of protein.
Many people begin increasing their protein intake immediately upon beginning a program to build muscle which is a mistake. That can result in excessive caloric intake which, if not countered by increased exercise, may result in fat gain. Slowly increase protein intake, about 200 calories daily, and you will have a much better chances of building muscle.
Try to train opposing muscles in the same workout, including the chest with your beck or the quads with the hamstrings. This setup allows one muscle group to recover while the opposing group is being worked. The result is increasing your workout intensity by limiting the time you need to spend at the gym.
Hydration has a huge impact on muscle development. Failing to maintain proper hydration leaves you susceptible to injury. Hydration is also a key factor in your ability to increase and maintain muscle mass.
Make sure you’re getting enough calories. All types of calculators are available online that can assist you in figuring out how many calories you need based on how much muscle you are hoping to gain. Use these calculators to estimate your calorie requirements, but don’t forget these calories need to be healthy ones consisting of healthy carbs, proteins, and other nutrients.
It is acceptable to cheat a little when lifting. While you are trying to finish some extra reps, you can use only a little bit of your body if it will help you get it done. This will help you to increase how much you are working out. That being said, it’s not a good idea to cheat too often. Always make sure your rep speed remains the same. Don’t compromise your posture and balance.
It is important to limit the amount of your workouts to three to four times a week. This can give your body time to recover. If you overwork your body you have a greater chance of getting an injury and then needing to take time off to let it heal.
Make your bicep curl better. When some people do a bicep curl, they do not get all the benefits they can. They are unable to move the dumbbells past parallel, not getting the most out of the last half of the curl. It is important to get the full benefits of the upper part of the curl. You can solve this problem by doing barbell curls while sitting down.
Stretching is essential before any workout. Stretching is necessary to warm your muscles and prevent injury, and stretching after your workout will relax your muscles and help them recover. In addition to stretching, make sure to get massages regularly to help you relax your muscles. Relaxed muscles rebuild faster after you damage them through working out.
Set realistic short-term goals. Not only will you get discouraged with goals that are not reachable, you risk serious injury as well. Try to improve during each routine. In some cases, you may do better than you expected. This can encourage you and help you get excited about your future workouts.
Make sure that you examine your body to determine what you can and cannot do. Doing this will provide you an excellent place to begin, and it will assist you in establishing your goals during your muscle-building program. When evaluating your body, consider its composition, as well as its weight.
If you are trying to build muscle, be diligent when it comes to diet and fluid consumption. The importance of staying hydrated is often mentioned in many health matters, but since muscles are 70% water, it is especially true in this case. Also limit alcohol consumption, which has been shown to reduce muscle fibers when used excessively.
Keep up your cardio regimen. Even though cardiovascular regimens may seem like they won’t help you build muscle, it’s imperative to maintain the health of your heart. Do three sessions of cardio exercises per week for around twenty minutes per session with a moderate amount of intensity. This will help ensure that your heart remains healthy without negatively impacting your efforts at building muscle.
Weight training is not a question of getting to your local fitness center or created through sheer dedication. It must be done correctly to get your desired results. Create an effective routine that will strengthen your muscles more quickly by using the advice above.
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Additionally, high-intensity and/or high-load strength training requires you eat extra calories to keep up. Restricting calories may put the body into a catabolic state , in which body tissue breaks down rather than builds up. Larger men have higher calorie needs to support their body�s nutritional needs. Large men not only have faster metabolisms than their smaller or female counterparts, but they may also have an increased need for specific nutrients like protein, fiber, vitamins and minerals. Excessively restricting calories makes it unlikely that this population can meet the nutritional demands of their body, leading to potential nutrient deficiencies. If you have any kind of eating disorder , avoid going on a 1,200 calorie diet. Calorie restriction and tracking often perpetuates disordered eating patterns. It can cause hyperfocus and obsession with food, adding fuel to the already controlling behaviors exhibited with eating disorders. If you�re malnourished and have any sort of nutrient deficiency, then a 1,200 calorie diet is not the right fit for you. Malnourishment can result from poor food intake or poor nutrient absorption.
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Two seconds up, a slight pause, two seconds down, a slight pause, and onward for 25 total reps. Between each of the four sets, he rests about a minute, catching his breath and nudging up the resistance just a brick or two. “I’ll pyramid up somewhat here, but it’s really more about getting blood into the muscle and not about trying to get to failure,” Kuclo says. Next, Kuclo heads to the power racks—at 3 o’clock, he can monopolize two stations, side by side, setting up one for back squats and the other for front squats. The only difference? The former will get much heavier as the workout progresses, so two power racks means a lot less plate slinging between sets. Although he already feels good from the extensions, Kuclo starts at 135 for both movements to further ply the knee and hip joints. “As I get older, I feel I do need to warm up more compared with when I was 21, when I could just slide four plates on the squat bar and go,” he jokes. Even during warmups, though, he’ll superset the back and front squats. “For the back squat, I’ll do 135 for 15 reps, then 225 for 12 reps, and then 315 would be my first working set,” he says. “On the front squat, I’ll stick with 135 for the first two sets, then go up to 185 for the first working set.” For each squat, he begins with feet set firmly shoulder-width apart, with the bar either across his upper back or across the front of his shoulders atop his pecs.