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Roadmap to build muscles - Day 1

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  Day 1: Chest and Triceps Building muscles and looking bigger is a dream for many men out there. Working the 9 to 6 shift and dreaming of building muscles can be a bit challenging for any average person. But I have built a simple routine to pack on good muscle mass in three to four months with decent  dedication and good diet. We will discuss the diet part in the next post. In this post we will discuss only about the workouts. So without wasting much time  , lets jump in. I follow the following workout split Monday: Chest and triceps Tuesday:  Back and biceps Wednesday:  Legs Thursday:  Chest and triceps Friday: Shoulders and biceps  Saturday:  Abs/Cardio Monday and Thursday:  Chest and triceps. We begin the week with the large muscle chest followed by triceps Chest Workout When we workout our chest muscles especially during compound lifts like bench press,  our triceps too get activated which is why we chose this combination.  So ...
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Roadmap to build muscles - Day 2

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  Day 2: Back and biceps                 We begin this day with compound movements for upper middle and lower back and then move on to biceps. When we workout our back, we are also activating our biceps. Hence we are clubbing these two different workouts on the same day for better results. Make sure your warm-up first. The Back Workout Pull-ups:  Also known as an all rounder workout for upper body, Pull-ups not only build your lats and back,  but also activate your shoulders , arms and forearms. Never miss this on back day. Do this for 3 sets of 10 reps. (Do follow my official Train_and_gain channel on insta at Train_and_gain77 ) Lat pull down:  This is the most basic and most important workout to grow your lat muscles which makes your look bigger from the back side view. Pick a weight, hold the bar and pull the weight down whole tucking in your elbows.  Pause for a second and then release the weight slowly. Do not le...
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Peanut butter and its benefits in bodybuilding

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       Peanut butter offers several health benefits, making it a popular choice for many: Nutrient-rich: Peanut butter is packed with essential nutrients like protein, healthy fats, fiber, vitamins (such as vitamin E and niacin), and minerals (such as magnesium, potassium, and phosphorus). These nutrients are vital for overall health and wellbeing. Good source of protein: Protein is essential for building and repairing tissues in the body. Peanut butter is a great plant-based source of protein, making it an excellent option for vegetarians and vegans. Healthy fats: Despite being calorie-dense, the fats in peanut butter are mostly monounsaturated and polyunsaturated fats, which are heart-healthy fats. These fats can help reduce bad cholesterol levels (LDL) and lower the risk of heart disease. Energy boost: Peanut butter is calorie-dense and provides a quick energy boost, making it an excellent choice for athletes or those needing a quick energy fix. Weight management:...
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