Build & Keep Fitness: The Fitness Journey of a College Student

Welcome back fellow hardgainers! Today is just another personal update for y'all, so sit back for kind of a chill talk/life update about me. I talk about how my trip to the annual meeting of the TACSM went, my team's performance in the student bowl, my recent training, and some stuff about mental health, motivation, and self-love that I think everyone should remember. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye!

Welcome back fellow hardgainers! Have you been watching tons of ab workout videos to try and tone down your midsection, to no avail? Have you struggled with getting your abs to show, and don't know what to do? In today's episode I disprove two common misconceptions about ab training, and give some important advice for how to train your abs for the most optimal results. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Sources/Additional Resources: Jeff Nippard Science Explained- https://www.youtube.com/watch?v=_xdOuqokcm4&t=467s Sean Nalewanyj Video- https://www.youtube.com/watch?v=FXloHGTJ_k0

Welcome back fellow hardgainers! Have you heard the term "progressive overload" used constantly in videos on muscle building, but are unsure of how to implement it? Do you know how to progress on a short-term basis, but don't know how to ensure safe, sustainable progression in the long-term? In today's episode I break it down and give you 5 simple and effective ways to progress on a week-to-week basis, as well as give you multiple methods of periodization to ensure sustainable progression in the long-term. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Sources: Flow High Performance- “Complete Programming and Periodization for Hypertrophy Training”: https://www.youtube.com/watch?v=nmMaBv5QF3g Jeff Nippard- “Periodization for Bodybuilding”: https://www.youtube.com/watch?v=1KWsgdDX79w&t=404s Renaissance Periodization- How to add weight and reps to grow muscle (fyi, this is a very in-depth and somewhat advanced lecture, so it may not be necessary for newer lifters to watch, but still a very good source of information): https://www.youtube.com/watch?v=36yYDFM4ZXU&t=449s

Welcome back fellow hardgainers! Are you left confused and even intimidated by the overwhelming amount of information out there on muscle building? Have you found yourself not making any real progress, or unsure of what you need to focus on, despite consuming hundreds or even thousands of hours of content on the topic? In today's episode I get rid of all the unnecessary, shiny, fluff and dive into detail about the 5 things that you MUST focus on in order to gain muscle, and give you the information you need to properly implement them. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Sources: Sean Nalewanyj Nutrition to build muscle video: https://www.youtube.com/watch?v=6y-R3dNx4vA&t=731s 

Welcome back fellow hardgainers! Are you unsure of how much weekly volume per muscle group you need to do in order to maximize growth? In this episode I go over what the current research says and break it down into practical recommendations for people to follow and that they can adjust as needed. Stay tuned until the end of the video to also hear about an essential factor that goes hand-in-hand with volume but is even more important for muscle growth. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Sources: Sean Nalewanyj Volume & Intensity: https://www.youtube.com/watch?v=Qln-tmO80wU Jeff Nippard Volume(older video): https://www.youtube.com/watch?v=qwv3JqOUqWs Jeff Nippard Volume(newer video): https://www.youtube.com/watch?v=Mja2fDwYA5s

Welcome back fellow hardgainers! Are you worried about locking out on exercises like the bench press or leg press, because you think you'll put too much pressure on your joints? Do you think that you need to go just shy of lockout to keep constant tension on the muscle to achieve greater muscle growth? In today's episode, I will address these concerns, determine if locking out is harmful and/or will cost you some gains, and ultimately answer the question: Should you be locking out during your exercises? Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Sources: **Must watch (3 min)** Great clip of people discussing locking out a joint: https://www.youtube.com/watch?v=hvULav_47c0 Locking out with Pushups: https://www.youtube.com/watch?v=pzsgT7mmMPo

Welcome back fellow hardgainers! Have you reached a plateau in your training? Are you stuck at a certain weight on an exercise, and don't know how to break through and continue to progress? In today's episode, I will tell you about a training method that will help you to solve these problems. Not only will this allow you to lift more weight on exercises like the deadlift and the bench press, but it will also recruit more muscle fibers to drive more hypertrophy and strength gains. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Sources: Athlean X Get Stronger in 30 Days: https://www.youtube.com/watch?v=2OD1gjN5BWg&t=42s Coach Christian Thibaudeau CAT Training: https://www.youtube.com/watch?v=ksKeA0rCRAE CAT Training Article: https://breakingmuscle.com/fitness/compensatory-acceleration-training-speed-up-your-strength-gains/

Welcome back fellow hardgainers! Do you train what you need to train on your pull days? Are you not sure how to properly put together a pull workout to get the gains you're looking for? Today I solve these problems for you by giving you ANOTHER pull workout that will hit all the muscles/regions of the back and biceps, and will deliver unique and important benefits to both, without keeping you in the gym for several hours. This is the second part to my previous episode (S0E12) covering Pull Day A in a week of training, so if you haven't listen to it go check it out. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Workout: 1-Arm Lat Pull-ins 2x15-20 no rest Deadlifts 2 warm-up, 4x8-10 2-3 min rest Pull-ups 3x6-8 1-2 min rest One Arm Straight Arm Lat Pushdown 3x10-12 0-30 sec rest Bent-Over Barbell Row 5x5 1-2 min rest {Incline DB Waiter Curls 3x8-10    {Cross-Body Hammer Curls 3x8-10 1 min rest Exercise 7: Angled BB Trap Shrugs 4x6-8 1 min rest Exercise 8: Face pulls 2-3x15 1 min rest Sources: Jeff Nippard Pull Day Workout (source for the Lat Pull-ins): https://www.youtube.com/watch?v=f2JDJV0AnyY&t=497s  Athlean X Facepulls: https://www.youtube.com/watch?v=MiRAi2KOfRQ  Additional Athlean X Video about Facepulls: https://www.youtube.com/watch?v=eIq5CB9JfKE  Athlean X DB Waiter Curl: https://www.youtube.com/watch?v=nCJVOcBTJUA 

Welcome back fellow hardgainers! Today I talk about a not-so-well-known source of hidden strength that when implemented into your training can yield explosive results in your big lifts such as the deadlift and bench press, as well as other exercises like your rows and pullups. In this episode I not only explain what this source of strength is, but also how you can train it and implement it into your workout programs. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Sources: Athlean X Straight Arm Scapular Strength (timestamp: 1:23): https://www.youtube.com/watch?v=NS54uZZxEls Athlean X 1-Arm Straight Arm Pushdown: https://www.youtube.com/watch?v=WJXtu9F9K0g

Welcome back fellow hardgainers! Do you train what you need to train on your leg days? Are you not sure how to properly put together a leg workout to get the gains you're looking for? Today I solve these problems for you by giving you a leg day workout that will hit all the muscles/regions of the lower body, and will deliver unique and essential benefits to your training, without keeping you in the gym for several hours. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Workout: Exercise 1: Hip Thrusts 1-2 wu, 4x6-8, 2-3 min rest Exercise 2: Back Squat (with box if needed) 1-2 wu, 3x8-10, 2-3 min rest Exercise 3: {Leg Extension 3x10-12 (superset) {Single Leg Leg Curls 3x10-12, 1 min rest Exercise 4: Bulgarian Split Squats 3x8-10, 1-1.5 min rest Exercise 5: {Machine Adduction 2x12-15 (superset) {Machine Abduction 2x12-15, 1 min rest Exercise 6: Cable Pull-throughs 3x10-12, 1 min rest Exercise 7: Full ROM Calf Raises 3x10-12. 1 min rest Additional Information/Sources: Athlean-X Glute-Ham Raise: (Starting @4:00) https://www.youtube.com/watch?v=_Anl0osYkg8 Athlean-X Cable Pullthroughs (also talks about what I said about hamstring injuries) : https://www.youtube.com/watch?v=qANsWXQLEy0&t=8s Jeff Nippard Romanian Deadlift: https://www.youtube.com/watch?v=_oyxCn2iSjU Athlean-X Bulgarian Split Squats: https://www.youtube.com/watch?v=w4OUtEO27UM&t=50s

Welcome fellow hardgainers! Sorry for my extended break. Starting the week of 12/12, I will be posting again, once a week. This is to make sure that each episode covers a good topic, is more thought out, and is better planned, and to give me more time for working towards my career goals and other important things in my life. Thank you for your understanding and patience with me, and for continuing to tune in. Have a great day!

Welcome back fellow hardgainers! Today's episode is a personal update, where I go over my recent experiences and goals I want to set for my future. These updates will be posted once in while to directly update y'all on my progress along my fitness journey. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye!

Welcome back fellow hardgainers! Do you train what you need to train on your push days? Are you not sure how to properly put together a push workout to get the gains you're looking for? Today I solve these problems for you by giving you push workout that will hit the chest, shoulder, and tricep muscle groups, and will deliver unique and important benefits to both, without keeping you in the gym for several hours. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Workout: BB Bench Press 1 wu, 4x8-10, 2-3 min rest {DB Incline BP 3x8-10   {One Arm Cable Crossover 3x10-12, 1-2 min rest BB OHP 4x4-6, 1-2 RIR, 1-2 min rest {Incline Lying Tricep Extensions 3x8-10   {Incline Tricep Kickbacks 3x12-15, 1-1:30 min rest {DB Lateral Raises 3x10-12   {DB Incline Front Raises 3x10-12   {Urlacher 3x10-12, 1 min  Rocking Tricep Pushdown 2-3x10-12, 1 min rest Sources: AthleanX UCV Raise Video @7:33 https://www.youtube.com/watch?v=S0ZAPSKhWRM&t=273s AthleanX Urlacher Video @5:19 https://www.youtube.com/watch?v=XfjAI0P-Jd8&t=318s

Welcome back fellow hardgainers! Today I go through several common and (uncommon) tricep exercises and rank them from best to worst, looking at tons of criteria and deep diving into my thoughts about each exercise. If you're trying to figure out if you should incorporate certain tricep exercises into your routine or not, if an exercise is ineffective or there are better options, or if you're just looking to learn about tricep training, stay tuned until the end. Also, make sure you check out the videos below that I mention in this episode as additional resources to learn more and see physical demonstrations of a lot of the exercises mentioned. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used/mentioned: AthleanX Triceps Exercise Ranked: https://www.youtube.com/watch?v=ZrAiIvpZvhM

Welcome back fellow hardgainers! When you work out and try to learn new things about how to workout better by reading articles, watching YouTube, or maybe listening to podcasts like this one, you tend to forget some things you've learned. This happens to me all the time, and so in today's episode, I go over 4 important priorities that you may have forgotten about or neglected to do for training the triceps. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used/mentioned: https://www.youtube.com/watch?v=rTsNG5c568k

Welcome back fellow hardgainers! Do you train what you need to train on your pull days? Are you not sure how to properly put together a pull workout to get the gains you're looking for? Today I solve these problems for you by giving you pull workout that will hit all the muscles/regions of the back and biceps, and will deliver unique and important benefits to both, without keeping you in the gym for several hours.  Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Workout: Bent-Over BB Row: 1 warm-up set, 3x8-10 One Arm High Pulley Row: 3x12-15 Single Arm DB Rows/Lawnmower Pulls: 5x5 BB Shrug Ladder (1-10 reps then 1-10 sec hold): 1-10 Weighted Chin-ups: 3xapproximately 10 (stop at 1-2 RIR) DB Curl Trifecta: 3x24

Welcome back fellow hardgainers! Today I go through several common and (uncommon) bicep exercises and rank them from best to worst, looking at tons of criteria and deep diving into my thoughts about each exercise. If you're trying to figure out if you should incorporate certain bicep exercises into your routine or not, if an exercise is ineffective or there are better options, or if you're just looking to learn about bicep training, stay tuned until the end. Also, make sure you check out the videos below that I mention in this episode as additional resources to learn more and see physical demonstrations of a lot of the exercises mentioned. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used/mentioned: AthleanX DB Waiter Curl: https://www.youtube.com/watch?v=nCJVOcBTJUA AthleanX Alternating Curls vs 2 better alternatives: https://www.youtube.com/watch?v=yTWO2th-RIY AthleanX Perfect Bicep Workout (DB Curl Trifecta, explaining the cross-body hammer curl, banded DB curl): https://www.youtube.com/watch?v=gozU3CUIizs AthleanX Arnold’s 21 Curl & Modification: https://www.youtube.com/watch?v=chfGAaQaz7E AthleanX (Banded DB Curl, Incline DB Curl, Incline/Spider Waiter Curl): https://www.youtube.com/watch?v=iGYeHsgb4CY

Welcome back fellow hardgainers! Are you actually doing your Bulgarian split squats with the correct form? You'd be surprised. Even if you have proper form, the tips and cues I share with you in this video will allow you to squeeze every extra drop of gains you can from the exercise. If you want to maximize the benefits you get out of this staple single-leg exercise, and ensure you're not developing bad habits, stay tuned throughout the whole video to learn more. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used/mentioned: https://www.youtube.com/watch?v=w4OUtEO27UM

Welcome back fellow hardgainers! Some foods are clearly either healthy or unhealthy, but with some foods it can be hard to tell. Even some foods that you think are healthy may not be as healthy and good for you as you believe. In today's episode I tell you about 11 different "trap" foods that may seem healthy, but are actually not - and could be the reason why you're having trouble losing weight! Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used/mentioned: https://www.youtube.com/watch?v=CgPXS7K0hJ4

Welcome back fellow hardgainers! Are you actually doing your lat pulldowns with the correct form? The answer is likely no, and even if you have proper form, the tips and cues I share with you in this video will allow you to squeeze every extra drop of gains you can from the exercise. If you want to maximize the benefits you get out of this staple pull exercise, and ensure you're building your mind-muscle connection, stay tuned throughout the whole video to learn more. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used/mentioned: (AthleanX Back Master Tip) https://www.youtube.com/watch?v=TQUaU1jibAE

Welcome back fellow hardgainers! Today I go through several common chest exercises and rank them from best to worst, looking at tons of criteria and deep diving into my thoughts about each exercise. If you're trying to figure out if you should incorporate certain chest exercises into your routine or not, if an exercise is good or not the greatest choice, or if you're just looking to learn, stay tuned until the end. Also, make sure you check out the videos below that I mention in this episode as additional resources to learn more and see physical demonstrations of a lot of the exercises mentioned. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used/mentioned: AthleanX Ranking Chest Exercises: https://www.youtube.com/watch?v=ykQlXirszbo&t=7s AthleanX Top 8 Chest Exercises (Upper Chest Pullover @ 3:35-4:34): https://www.youtube.com/watch?v=S0ZAPSKhWRM&t=476s AthleanX Bench Flys: https://www.youtube.com/watch?v=6rr5p1jCZC4

Welcome back fellow hardgainers! Today I talk about the most underrated, underused, and most dismissed tricep exercise that is actually incredible for your tricep gains. This exercise is incredible because it delivers a unique and incredible stimulus to the triceps that no other tricep exercise does. If you haven't heard of it, have dismissed it as a bad exercise, or are doing it wrong, stay tuned to hear why you need to incorporate it into your workout routine, and how you can do this exercise the right way to maximize your tricep gains! Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used: https://www.youtube.com/watch?v=rTsNG5c568k

Welcome back fellow hardgainers! Today I talk 6 different workout splits that people commonly used, break down the structure, give my pros and cons for each split, and give some suggestions about how to program and use some of these splits for you. If you're unsure of what split to use, or are looking for some information about the split you're currently using, listen to find out! Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye!

Welcome back fellow hardgainers! Today I talk about the concepts of caloric surplus and caloric deficit and explain why they are such important things for people to focus on. I also clear up a couple misconceptions surrounding these topics, and give some additional basic nutritional information and tips to keep in mind whether you're going for a deficit or surplus. This episode is geared towards beginners and people newer to nutrition but for those of you who have been learning about nutrition for a little longer there may be some informational nugget that you either didn't know or forgot about so give it a listen and see. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a great day, and goodbye!

Welcome back fellow hardgainers! Today I talk about why I believe you should avoid bulking and cutting. This episode is an opinion piece, and is meant to informing y'all on the risks and detriments that come with bulking and cutting. If you are thinking of bulking and cutting as an option, or think it's your only option, listen to this episode to see why I think you should steer clear, or at least know the risks, and an alternate option. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used: https://www.youtube.com/watch?v=Fv5xEYhvj4Q

Welcome back fellow hardgainers! Are you actually doing your lateral raises with the correct form? The answer might just be no, and even if you have proper form, the tips and cues I share with you in this video will allow you to squeeze every extra drop of gains you can from the exercise. If you want to maximize the benefits you get out of this staple isolation exercise, while protecting your shoulder health, stay tuned throughout the whole video to learn more.  Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye! Links to resources used: https://youtu.be/v_ZkxWzYnMc  https://youtu.be/q5sNYB1Q6aM

Welcome back fellow hardgainers! I know why you aren't working out. If you're struggling to start consistently exercise or get to the gym, it is likely due to one or more of the 6 reasons I describe in today's episode. If you want to find out how to get around your obstacle and get to exercising and achieving your goals, stay tuned for the whole episode! Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @[email protected] or leave a comment on YouTube. Have a goodnight, and goodbye!

We are finally back! Thank you to everyone that has been still listening to my podcast while I haven't been posting, I appreciate it! Starting Monday, Sept.20th with episode 1, Season 0 will begin!  My goal with Season 0 is to improve the quality of my content in multiple ways, and to be much more consistent with episode output. Every week, 3 episodes will be posted on Monday, Wednesday, and Friday/Saturday. If something important comes up where this needs to be changed, I will let you all know as soon as I can, but I will try to limit that. Thanks again, and get ready for Season 0 of the Build & Keep Podcast!!

Welcome back fellow hardgainers! Today I discuss the complex issue of muscle soreness, talking about whether or not you should workout on sore muscles, how to avoid soreness before it happens, and how to recover from delayed onset muscle soreness (DOMS) when it does happen.  Stay tuned for next week when I will hopefully record at LEAST 1 episode and shoot for 2 (maybe 3) as school allows. Thank you for your understanding and patience, and if you have any suggestions or requests email me @[email protected]. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: https://www.youtube.com/watch?v=INOlxY7lpGs&list=PLq-x9Vh-ljRKAHnL3f9UWwV3Ss8UMSJ9y&index=5

Thank you all for listening, for your patience, and for sticking with me through my inconsistencies

Welcome back fellow hardgainers! Today I review another 22 day workout challenge from AthleanX, the arms workout. This plan has one simple, straight-forward goal: to increase your upper arm size and fill out those shirt sleeves. I go over the framework, the exercises and volume you'll be doing, as well as some of the "whys" about the challenge. Make sure and stay tuned for the next week's episodes! Thank you for listening in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: https://www.youtube.com/watch?v=6QgR6Tjle7g Incline Waiter Curl- 2:50-3:13 Incline Waiter Curl Pulses- 3:25-3:32 Bench Dip Pulses- 4:40-4:47 Alternating Cross-Body Hammer Curl- 5:23-5:45 Triceps Pushdown variation- 7:19-7:36 Thumbs-up DB Bench Press- 8:17-8:27

Welcome back fellow hardgainers! Today I review 2 new 22-day workout challenges that I started yesterday from AthleanX. These pushup and pullup challenges are meant to increase your chest and back gains respectively, have carry-over gains into other muscles (like the shoulders, triceps, etc.), and increase the max number of reps you can do in a set by up to 1.5-2 times.  Make sure and stay tuned for the other episode of the week. I'll talk about how to avoid and/or recover from muscle soreness, as well as whether or not you should train on sore muscles.  Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: Pushups: https://www.youtube.com/watch?v=Ys-JyytCu2s&t=67s  Pullups: https://www.youtube.com/watch?v=eb7tgP7Bla8 

Welcome back fellow hardgainers! Today I discuss the complex issue of muscle soreness, and tackle the highly debated question of if it is or isn't good for muscle growth. I take information from multiple different and opposing perspectives on this issue, put it against each other, and draw conclusions about the potential benefits and detriments related to muscle soreness.  Make sure and stay tuned for the other two episodes of the week. I'll talk about how to avoid and/or recover from muscle soreness, as well as whether or not you should train on sore muscles. If there's not enough information on the latter for a separate video, I will talk about AthleanX's 22 day pushup and pullup challenges as I start to do them. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). Also, to correct what I said in the episode, the second AthleanX video was actually posted 6 months after the previous one, not a year and 6 months.  References/Sources: https://www.youtube.com/watch?v=Ut_4C_5CNbg https://www.youtube.com/watch?v=L0BIRPLzohs https://www.youtube.com/watch?v=vlGZfIgc6Vk

Welcome back fellow hardgainers! Today I give you all of the most scientific, anatomical, biomechanical, and practically applicable information, tips, tricks, and tweaks that you can use to maximize your calves development! This episode will you give you all the anatomy, exercises, and other information that you can start implementing into your training to grow your calves to new levels! This episode is one of the best I've produced in terms of information and preparation, so be sure to listen to the both this part and the previous part! Also stay tuned for next week's episodes!! I'll be talking about the muscle soreness - answering questions like should you workout on sore muscles, and is soreness necessary (or even beneficial) for muscle growth. Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: https://www.youtube.com/watch?v=-qsRtp_PbVM&list=PLq-x9Vh-ljRL1bmM9WTgWqEB8TDuwUBsp&index=2 ^Donkey Calf Raises @1:20;Standing Calf Raise Lifting Technique & Cues @3:26-5:11;Standing Calf Raise Lifting Technique & Cues @5:11-5:34 https://www.youtube.com/watch?v=21inrjhoFkQ&list=PLq-x9Vh-ljRL1bmM9WTgWqEB8TDuwUBsp&index=3 https://www.youtube.com/watch?v=MuD58rqj8SE&list=PLq-x9Vh-ljRL1bmM9WTgWqEB8TDuwUBsp&index=5&t=282s   Sore in 6 minute workout https://www.youtube.com/watch?v=3jTwNTm1EBE&list=PLq-x9Vh-ljRL1bmM9WTgWqEB8TDuwUBsp&index=6&t=12s   Calf Launches Exercise

Welcome back fellow hardgainers! Today I give you all of the most scientific, anatomical, biomechanical, and practically applicable information, tips, tricks, and tweaks that you can use to maximize your calves development! This episode will you give you all the anatomy, exercises, and other information that you can start implementing into your training to grow your calves to new levels! This episode is one of the best I've produced in terms of information and preparation, so be sure to listen to the both this part and the next part! Also stay tuned for next week's episodes!! I'll be talking about the muscle soreness - answering questions like should you workout on sore muscles, and is soreness necessary (or even beneficial) for muscle growth.  Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: https://www.youtube.com/watch?v=-qsRtp_PbVM&list=PLq-x9Vh-ljRL1bmM9WTgWqEB8TDuwUBsp&index=2       ^Donkey Calf Raises @1:20;Standing Calf Raise Lifting Technique & Cues @3:26-5:11;Standing Calf Raise Lifting Technique & Cues @5:11-5:34 https://www.youtube.com/watch?v=21inrjhoFkQ&list=PLq-x9Vh-ljRL1bmM9WTgWqEB8TDuwUBsp&index=3  https://www.youtube.com/watch?v=MuD58rqj8SE&list=PLq-x9Vh-ljRL1bmM9WTgWqEB8TDuwUBsp&index=5&t=282s   Sore in 6 minute workout https://www.youtube.com/watch?v=3jTwNTm1EBE&list=PLq-x9Vh-ljRL1bmM9WTgWqEB8TDuwUBsp&index=6&t=12s   Calf Launches Exercise

Welcome back fellow hardgainers!  Today is my third personal update. Today I talk about various things like why there were no episodes last week (sorry about that), how I've been struggling recently with a lot of things, and my spring break plan to get back on track! Thank you for tuning in! If you enjoyed, please leave a like and subscribe/follow for more content. If you have any feedback, ideas, or suggestions on what I did good in today's episode, or what I can do to improve for future content, please leave a comment or email me @[email protected] and I'd be happy to respond and take that feedback into consideration. I appreciate y'all listening, and have a great day!

Welcome back fellow hardgainers! Today I discuss multiple vitamins & minerals that are extremely for optimal health, as well as for exercise (including strength training and hypertrophy). I go over the functions of each in your body, the symptoms of a deficiency in the particular nutrient, and several good natural sources for each. I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!! Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on).

Welcome back fellow hardgainers! Today I discuss multiple vitamins & minerals that are extremely for optimal health, as well as for exercise (including strength training and hypertrophy). I go over the functions of each in your body, the symptoms of a deficiency in the particular nutrient, and several good natural sources for each. Stay tuned for part 2! I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!! Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on).

Welcome back fellow hardgainers! Today I talk about a topic that I always wished I had been able to watch/listen to when I was learning about working out and exercise science: The best exercises to use/do for each muscle group. Not only do I go through my personal picks for exercises I would use in a workout plan, but I also give information on each exercise, including potential variations, pros and cons, and the purposes & implications behind using certain exercises. On top of that I also give practical applications to these exercises as it relates to actually creating a workout program (Amy's Plan).  I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!! Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: AthleanX "Calf Launches" Exercise Video: https://www.youtube.com/watch?v=3jTwNTm1EBE&t=12s AthleanX UCV Raise Video (remember you can also do this exercise with a cable): https://www.youtube.com/watch?v=S0ZAPSKhWRM Timestamp:7:40 AthleanX Urlacher Video: https://www.youtube.com/watch?v=XfjAI0P-Jd8 Timestamp: 5:17 AthleanX Wrap-around Row Video: https://www.youtube.com/watch?v=9gR7SCiV6AQ Timestamp: 2:28

Welcome back fellow hardgainers! Today I discuss the fundamentals of regaining your strength and muscle mass after a training break, as well as the general the rules and concept to follow when doing so. I tell you how to get back to where you were as quickly as possible, without taking any shortcuts and while staying safe and strategic. I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!! Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: https://www.youtube.com/watch?v=LiyDfoUkbdo I currently don't know how to link a file from my computer, but go into the description of the above video to download (for free) Jeff Nippard's comeback program.

Welcome back fellow hardgainers! Today I discuss the practical training differences between men and women, and take on these questions: Are men stronger than women? If women train will they become "bulky" or "masculine," or will they become lean? Do women need to train differently than men to build muscle? I answer these questions and more, and wrap it up with a quick summary so you can more easily digest the information provided.  I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!! Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: https://www.youtube.com/watch?v=NoUhE8TAGKM

Welcome back fellow hardgainers! Today I talk to you about how much volume you can do in a workout session. Is more volume the key to muscle growth? Is there a point where your sets become detrimental "junk volume"? I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!! I'll be talking more about volume, giving you an update on Amy's plan, and more! Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: https://www.youtube.com/watch?v=_fDOlz15-CM

Welcome back fellow hardgainers! Today I talk to you about the anatomy and physiology of the lats, and give you tons of amazing tips, exercises, and other information that you can start implementing to grow your lats to new levels! This episode is one of the best I've produced in terms of information and preparation, so be sure to listen to the both this part and the previous part! Also stay tuned for next week's episodes!! I'll be talking about the training differences between males females, the ideas and fundamentals behind getting back into training after a break (and why you shouldn't just jump right back into what you were doing), and the amount of sets per muscle group per session you can perform before it becomes junk volume. Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: Jeff Nippard Pullup form video: https://www.youtube.com/watch?v=Hdc7Mw6BIEE&t=312s Timestamp I mentioned in the episode is 7:12 (Jeremy Ethier talks about activating the lats during a deadlift: https://www.youtube.com/watch?v=awwgo7w0Zjk&t=440s https://www.youtube.com/watch?v=12xHxUnBEiI&t=155s https://www.youtube.com/watch?v=PAXkl-AdJFg&t=395s https://www.youtube.com/watch?v=tPphF8gepd8

Welcome back fellow hardgainers! Today I talk to you about the anatomy and physiology of the lats, and give you tons of amazing tips, exercises, and other information that you can start implementing to grow your glutes to new levels! This episode is one of the best I've produced in terms of information and preparation, so be sure to listen to the both this part and the next part too! Also stay tuned for next week's episodes!! I'll be talking about the training differences between males females, the ideas and fundamentals behind getting back into training after a break (and why you shouldn't just jump right back into what you were doing), and the amount of sets per muscle group per session you can perform before it becomes junk volume. Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). References/Sources: Jeff Nippard Pullup form video: https://www.youtube.com/watch?v=Hdc7Mw6BIEE&t=312s Timestamp I mentioned in the episode is 7:12 (Jeremy Ethier talks about activating the lats during a deadlift: https://www.youtube.com/watch?v=awwgo7w0Zjk&t=440s https://www.youtube.com/watch?v=12xHxUnBEiI&t=155s https://www.youtube.com/watch?v=PAXkl-AdJFg&t=395s https://www.youtube.com/watch?v=tPphF8gepd8

Welcome back fellow hardgainers!  Today is my second personal update. Today I talk about various things like my training (including an update on the Jeff Nippard Comeback program), the workouts that my coach has given me, and information on my first commissioned workout program! Thank you for tuning in! If you enjoyed and found this helpful or informative, please leave a like, and subscribe or follow for more content. If you have any feedback, ideas, or suggestions on what I did good in today's episode, or what I can do to improve for future content, please leave a comment or email me @[email protected] and I'd be happy to respond and take that feedback into consideration. I appreciate y'all listening, and have a great day!

Welcome back fellow hardgainers! Today I'm announcing that I will be taking a break from podcasting until the week of 1/31-2/6 to focus on getting a .good start to the school year. I will however be finishing and posting my episode on Lat development sometime this week as an apology for the recent late uploads and taking a break. After this lat episode, the next episode will be posted 2/8. Thank you guys so much for your support and patience, and for understanding that I am still a college student and some things have to take priority over this podcast sometimes. Thank you guys so much, and have a great day!

Welcome back fellow hardgainers!  Today is a personal update. I talk about various things like my training and just other personal stuff that I've learned recently and want to share with you guys.  Thank you for tuning in! If you enjoyed and found this helpful or informative, please leave a like, and subscribe or follow for more content. If you have any feedback, ideas, or suggestions on what I did good in today's episode, or what I can do to improve for future content, please leave a comment or email me @[email protected] and I'd be happy to respond and take that feedback into consideration. I appreciate y'all listening, and have a great day!

Welcome back fellow hardgainers!  Today, in the concluding episode of rep week, I review what we've learned in the last four episodes about rep ranges, rep/lifting tempo, heavy versus light weight reps, and training to failure. I go over the main points and major takeaways of each episode for a more cohesive and compact listening experience.  Thank you for tuning in! If you enjoyed and found this helpful or informative, please leave a like, and subscribe or follow for more content. If you have any feedback, ideas, or suggestions on what I did good in today's episode, or what I can do to improve for future content, please leave a comment or email me @[email protected] and I'd be happy to respond and take that feedback into consideration. I appreciate y'all listening, and have a great day!

Welcome back fellow hardgainers!  Today, in the fourth and final episode of rep week, we discuss using heavy versus light weight reps. Do you only need to lift heavy, or  do you need to at all? Is lifting light necessary or beneficial at all? Is there any truth to the idea that lifting heavy is for growing muscle and lifting light is for toning muscle mass? I will answer all of those questions and more in today's episode so you can find out once and for all, if you should be lifting heavy, light, or both. Be sure to tune in for the wrap-up episode of rep week, where I form one cohesive and better-explained episode on the conclusions and take-aways from rep week. Thank you for tuning in! If you enjoyed and found this helpful or informative, please leave a like, and subscribe or follow for more content. If you have any feedback, ideas, or suggestions on what I did good in today's episode, or what I can do to improve for future content, please leave a comment or email me @[email protected] and I'd be happy to respond and take that feedback into consideration. I appreciate y'all listening, and have a great day! Main sources of information for this episode: https://www.youtube.com/watch?v=JRLtu4OCya8&list=PLq-x9Vh-ljRL9_p2gzj1dLvqqE6fJpIqI&index=10&t=1s https://www.youtube.com/watch?v=TDBSSQD0kk0&list=PLq-x9Vh-ljRL9_p2gzj1dLvqqE6fJpIqI&index=11&t=385s https://www.youtube.com/watch?v=C_tdDCtCwzg&list=PLq-x9Vh-ljRL9_p2gzj1dLvqqE6fJpIqI&index=12&t=24s https://www.youtube.com/watch?v=2P1yCd5_0r8&list=PLq-x9Vh-ljRL9_p2gzj1dLvqqE6fJpIqI&index=13&t=1s

Welcome back fellow hardgainers!  Today, in the third episode of rep week, we discuss the lifting tempos. Is a faster or a slower tempo better or necessary for muscle growth? How fast or slow do you need to perform your reps? Or does tempo not even matter? I will answer all of those questions and more in today's episode so you can find out once and for all, if you should be using faster or slower tempos. Be sure to tune in for the last episode of rep week, coming this Monday, which will cover the highly disputed topic of rep weight/load - is lifting heavy necessary for growth, and is lifting light useless? Thank you for tuning in! If you enjoyed and found this helpful or informative, please leave a like, and subscribe or follow for more content. If you have any feedback, ideas, or suggestions on what I did good in today's episode, or what I can do to improve for future content, please leave a comment or email me @[email protected] and I'd be happy to respond and take that feedback into consideration. I appreciate y'all listening, and have a great day! Main sources of information for this episode: https://www.youtube.com/watch?v=TDBSSQD0kk0&list=PLq-x9Vh-ljRL9_p2gzj1dLvqqE6fJpIqI&index=11&t=384s https://www.youtube.com/watch?v=C_tdDCtCwzg&list=PLq-x9Vh-ljRL9_p2gzj1dLvqqE6fJpIqI&index=12&t=22s https://www.youtube.com/watch?v=2P1yCd5_0r8&list=PLq-x9Vh-ljRL9_p2gzj1dLvqqE6fJpIqI&index=13 https://www.youtube.com/watch?v=JRLtu4OCya8&list=PLq-x9Vh-ljRL9_p2gzj1dLvqqE6fJpIqI&index=10