building muscle Archives - yourdailysportfix.com yourdailysportfix.com Thu, 24 Nov 2022 10:02:20 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png building muscle Archives - yourdailysportfix.com 32 32 Why Having Workout Goals is Important for Your Progress https://yourdailysportfix.com/why-having-workout-goals-is-important-for-your-progress/ Sun, 27 Nov 2022 16:57:00 +0000 https://yourdailysportfix.com/?p=21215 Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping […]

The post Why Having Workout Goals is Important for Your Progress appeared first on yourdailysportfix.com.

]]> Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping track and seeing how far you have come and where you still want to go.

So how do you decide what your goals are? Are you trying to reach a weight goal with your deadlift? Do you want to be able to go lower with your squat? Do you want to try handstands? You need to decide what you want to achieve so you can work properly towards your goals.

Set Your Goals

First, start by writing down your workout goals. Think about what you want to achieve in the next three months and start working towards those goals. If you want to get stronger and be more flexible then write down those goals.

Write a Program

Most professional trainers either write their own program or ask people in their field to write one for them, directed towards the goals they set for themselves. If you aren’t a professional, find a trainer you trust, to write you a descriptive program with your goals in mind.

Start Training

Once you have a program go to the gym and start training with intention. Track your weights and reps and understand what is working for you and what you still need help with. Ask for help if you don’t understand an exercise and make sure you are focused on your technique.

Consistency is Key

It takes time to see results, but if you are staying committed and working towards your set goals then you will make it happen. If your program has two workouts per week and you are only managing to go once, then change your program and stay consistent with what you are able to do!

The post Why Having Workout Goals is Important for Your Progress appeared first on yourdailysportfix.com.

]]> Dwayne Johnson Spent 18 Months Working Out For His Role in “Black Adam” https://yourdailysportfix.com/dwayne-johnson-spent-18-months-working-out-for-his-role-in-black-adam/ Mon, 07 Nov 2022 12:45:00 +0000 https://yourdailysportfix.com/?p=21067 Dwayne Johnson is one of those stars who has always been in shape. Starting out as a wrestler for WWE, the now-actor claimed 10 world championships before becoming one of Hollywood’s top action heroes.  Although The Rock is known for his ripped physique, he took it to a whole new level for his most recent […]

The post Dwayne Johnson Spent 18 Months Working Out For His Role in “Black Adam” appeared first on yourdailysportfix.com.

]]> Dwayne Johnson is one of those stars who has always been in shape. Starting out as a wrestler for WWE, the now-actor claimed 10 world championships before becoming one of Hollywood’s top action heroes. 

Although The Rock is known for his ripped physique, he took it to a whole new level for his most recent film Black Adam, in which he played the DC Comics villain of the same name. The character is said to have the strength, stamina, and power of Egyptian gods, and so the actor decided to go all out when it came to his training. 

“Everyone is always asks, ‘He’s already so fit, what more can you do?’ He’s the only actor out there who, in real life, looks like a superhero,” says Johnson’s strength-and-conditioning coach, Dave Rienzi.

Yet, the pair developed a routine that focused on giving the actor even more muscle. As muscle takes time to grow, a full year was spent dedicated to building muscle mass, before a further six months was spent on creating muscle definition and leanness. 

A calorie surplus was key to building muscle, so the 50-year-old actor would consume seven meals a day. He had a daily calorie intake of 4,000-6,000, including 500 grams of protein and post-workout supplements like creatine. To ensure that he was lean, though, The Rock performed fasted cardio and always hit the StairMaster before breakfast.

“When you look at a superhero type physique in the comic books, it’s always big round shoulders, a wide back with a narrow waist and round chest,” Reinzi says. “We did a lot of heavy back training to create more width and that V-taper look we were going for.”

Training took place six days a week, but as you can see from how good Johnson looks in the movie, it was all worth it.

The post Dwayne Johnson Spent 18 Months Working Out For His Role in “Black Adam” appeared first on yourdailysportfix.com.

]]> Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home https://yourdailysportfix.com/having-trouble-getting-stronger-without-a-gym-heres-how-to-build-muscle-at-home/ Thu, 19 Nov 2020 17:59:00 +0000 https://yourdailysportfix.com/?p=14223 With gyms and studios closed due to the pandemic or slowly starting to open back up, we’ve had to turn to home workouts. One thing we’ve noticed is that building muscle at home is especially difficult. Building muscle depends on many factors including exercise, nutrition, hormone, gender, and sleep. While building muscle at home may […]

The post Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home appeared first on yourdailysportfix.com.

]]> With gyms and studios closed due to the pandemic or slowly starting to open back up, we’ve had to turn to home workouts. One thing we’ve noticed is that building muscle at home is especially difficult. Building muscle depends on many factors including exercise, nutrition, hormone, gender, and sleep. While building muscle at home may be more challenging, it doesn’t mean it can’t happen. Here how to do it.

Resistance Training

Instead of only focusing on cardio, give resistance training a try. Go ahead and pick up those weights or do some bodyweight exercises with squats and lunges, to build strength and build muscle.

Use Proper Weights

You should be challenging yourself with the weights you are lifting, but you shouldn’t be lifting too much that your form starts to suffer. While you can do more reps for a longer period of time with lighter weights, you won’t see the same results as if you lifted heavier weights.

Strength Train Twice a Week

To build muscle you don’t have to over train, but you do need to train at least twice a week on nonconsecutive days. Your workouts should contain eight to 10 exercises that target multiple muscle groups.

Eat More Protein

Like abs, muscles grow in the kitchen. On average, a person should consume .35 grams of protein per pound of body weight per day. When you’re trying to increase muscle mass, that amount increases to .5 to .8 grams of protein per pound of body weight.

Incorporate Recovery

Your body needs time to repair itself and it’s best to give your body 24 to 48 hours of rest after intense exercise sessions. This rest time doesn’t mean being inactive, rather you should be doing activities like yoga, foam rolling, or stretching. If you don’t want to rest between sessions, avoid working the same muscle groups two days in a row.

The post Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> building muscle Archives - yourdailysportfix.com yourdailysportfix.com Thu, 24 Nov 2022 10:02:20 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png building muscle Archives - yourdailysportfix.com 32 32 Why Having Workout Goals is Important for Your Progress https://yourdailysportfix.com/why-having-workout-goals-is-important-for-your-progress/ Sun, 27 Nov 2022 16:57:00 +0000 https://yourdailysportfix.com/?p=21215 Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping […]

The post Why Having Workout Goals is Important for Your Progress appeared first on yourdailysportfix.com.

]]> Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping track and seeing how far you have come and where you still want to go.

So how do you decide what your goals are? Are you trying to reach a weight goal with your deadlift? Do you want to be able to go lower with your squat? Do you want to try handstands? You need to decide what you want to achieve so you can work properly towards your goals.

Set Your Goals

First, start by writing down your workout goals. Think about what you want to achieve in the next three months and start working towards those goals. If you want to get stronger and be more flexible then write down those goals.

Write a Program

Most professional trainers either write their own program or ask people in their field to write one for them, directed towards the goals they set for themselves. If you aren’t a professional, find a trainer you trust, to write you a descriptive program with your goals in mind.

Start Training

Once you have a program go to the gym and start training with intention. Track your weights and reps and understand what is working for you and what you still need help with. Ask for help if you don’t understand an exercise and make sure you are focused on your technique.

Consistency is Key

It takes time to see results, but if you are staying committed and working towards your set goals then you will make it happen. If your program has two workouts per week and you are only managing to go once, then change your program and stay consistent with what you are able to do!

The post Why Having Workout Goals is Important for Your Progress appeared first on yourdailysportfix.com.

]]> Dwayne Johnson Spent 18 Months Working Out For His Role in “Black Adam” https://yourdailysportfix.com/dwayne-johnson-spent-18-months-working-out-for-his-role-in-black-adam/ Mon, 07 Nov 2022 12:45:00 +0000 https://yourdailysportfix.com/?p=21067 Dwayne Johnson is one of those stars who has always been in shape. Starting out as a wrestler for WWE, the now-actor claimed 10 world championships before becoming one of Hollywood’s top action heroes.  Although The Rock is known for his ripped physique, he took it to a whole new level for his most recent […]

The post Dwayne Johnson Spent 18 Months Working Out For His Role in “Black Adam” appeared first on yourdailysportfix.com.

]]> Dwayne Johnson is one of those stars who has always been in shape. Starting out as a wrestler for WWE, the now-actor claimed 10 world championships before becoming one of Hollywood’s top action heroes. 

Although The Rock is known for his ripped physique, he took it to a whole new level for his most recent film Black Adam, in which he played the DC Comics villain of the same name. The character is said to have the strength, stamina, and power of Egyptian gods, and so the actor decided to go all out when it came to his training. 

“Everyone is always asks, ‘He’s already so fit, what more can you do?’ He’s the only actor out there who, in real life, looks like a superhero,” says Johnson’s strength-and-conditioning coach, Dave Rienzi.

Yet, the pair developed a routine that focused on giving the actor even more muscle. As muscle takes time to grow, a full year was spent dedicated to building muscle mass, before a further six months was spent on creating muscle definition and leanness. 

A calorie surplus was key to building muscle, so the 50-year-old actor would consume seven meals a day. He had a daily calorie intake of 4,000-6,000, including 500 grams of protein and post-workout supplements like creatine. To ensure that he was lean, though, The Rock performed fasted cardio and always hit the StairMaster before breakfast.

“When you look at a superhero type physique in the comic books, it’s always big round shoulders, a wide back with a narrow waist and round chest,” Reinzi says. “We did a lot of heavy back training to create more width and that V-taper look we were going for.”

Training took place six days a week, but as you can see from how good Johnson looks in the movie, it was all worth it.

The post Dwayne Johnson Spent 18 Months Working Out For His Role in “Black Adam” appeared first on yourdailysportfix.com.

]]> Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home https://yourdailysportfix.com/having-trouble-getting-stronger-without-a-gym-heres-how-to-build-muscle-at-home/ Thu, 19 Nov 2020 17:59:00 +0000 https://yourdailysportfix.com/?p=14223 With gyms and studios closed due to the pandemic or slowly starting to open back up, we’ve had to turn to home workouts. One thing we’ve noticed is that building muscle at home is especially difficult. Building muscle depends on many factors including exercise, nutrition, hormone, gender, and sleep. While building muscle at home may […]

The post Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home appeared first on yourdailysportfix.com.

]]> With gyms and studios closed due to the pandemic or slowly starting to open back up, we’ve had to turn to home workouts. One thing we’ve noticed is that building muscle at home is especially difficult. Building muscle depends on many factors including exercise, nutrition, hormone, gender, and sleep. While building muscle at home may be more challenging, it doesn’t mean it can’t happen. Here how to do it.

Resistance Training

Instead of only focusing on cardio, give resistance training a try. Go ahead and pick up those weights or do some bodyweight exercises with squats and lunges, to build strength and build muscle.

Use Proper Weights

You should be challenging yourself with the weights you are lifting, but you shouldn’t be lifting too much that your form starts to suffer. While you can do more reps for a longer period of time with lighter weights, you won’t see the same results as if you lifted heavier weights.

Strength Train Twice a Week

To build muscle you don’t have to over train, but you do need to train at least twice a week on nonconsecutive days. Your workouts should contain eight to 10 exercises that target multiple muscle groups.

Eat More Protein

Like abs, muscles grow in the kitchen. On average, a person should consume .35 grams of protein per pound of body weight per day. When you’re trying to increase muscle mass, that amount increases to .5 to .8 grams of protein per pound of body weight.

Incorporate Recovery

Your body needs time to repair itself and it’s best to give your body 24 to 48 hours of rest after intense exercise sessions. This rest time doesn’t mean being inactive, rather you should be doing activities like yoga, foam rolling, or stretching. If you don’t want to rest between sessions, avoid working the same muscle groups two days in a row.

The post Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home appeared first on yourdailysportfix.com.

]]>