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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: / sean_nalewanyj Facebook: / seannalewanyjofficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan... TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions... ---------------------------------------------------------- How To Track Progress During A Bulking Phase https://www.SeanNal.com/articles/trai... The two most important metrics for tracking bulking progress are changes in bodyweight and strength. If both are consistently increasing at the proper rates, you can be confident that your muscle building program is on the right track. The expected rate of increase in bodyweight for a beginner in the first year of lifting is about half a pound per week, or two pounds per month. After the first year, these figures are going to decrease by about 50% for every year of proper training. In terms of body weight, to track progress weigh yourself on a digital scale first thing in the morning after you use the washroom and before eating. Compare your average weight for the week to your average weight for the previous week. If you’re gaining weight too slowly or not at all, you’re not in a proper calorie surplus. Increase your daily intake by 100-150 each week until you land in the right weight gain range. However, if your bodyweight is going up too quickly, then your calorie surplus is too high. Your body can only build a limited amount of muscle in a given day, and calories above this threshold will be stored as body fat. Because the bottom line is calories in versus calories out, another option is to adjust your activity level. Remember that muscle growth is a slow, gradual process, and that every 1-2 pounds of fat that you gain during a bulking phase will mean about a week of cutting later on. The second key factor for tracking bulking progress is strength in the gym. You need to be training at a high enough intensity to stimulate hypertrophy – 1-2 reps short of failure on most sets. You should also be consistently increasing your workload to force your body to adapt to higher levels of stress and build more muscle. Your training logbook is a critical progress tracking tool here. If you log your exercises, the weight you used and the sets and reps you did in each workout, you’ll know exactly what you need to do to improve each time in the gym. If your strength gains have stagnated and you’re having trouble increasing the weight or the reps on your exercises, there are a number of possible fixes. You might need to increase your calories. Make sure your training intensity level is high enough and that your training volume and cardio aren’t excessive. Also make sure that your sleep is on point. You can also fine-tune your bulking progress tracking by using photos and body part measurements. Muscle growth is a slow process, but over the span of a few months, you’ll start to see some noticeable gains adding up. You can also use body fat percentage readings. These can be highly inaccurate and usually aren’t necessary, but they can give you some extra insight into your overall bulking phase progress.