Grind City Culture

Lean Mass: 6 Week Workout Program to Build Lean Muscle The most common goal in the gym is to build lean muscle. Give this 6 week workout program to build lean muscle a try and absolutely crush that goal! Workout Summary Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration 6 weeks Days Per Week 4 Time Per Workout 30-45 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines Target Gender Male & Female Recommended Supplements Protein Powder , Creatine , Mass Gainer (Optional) Author Josh England Workout PDF Download Workout Workout Description When it comes to fitness goals, building lean muscle is among the most popular (seriously, 84% of our readers said so in our fitness survey ). And honestly, it should come as no surprise. As a society, we glorify those who are lean, shredded, and have solid p...

      Trying to fill out your shirt sleeves a little better and are looking for the perfect arm workout to help you do so? We've got your 30 day prescription. Workout Summary Main Goal Build Muscle Workout Type Single Muscle Group Training Level Advanced Program Duration 4 weeks Days Per Week 1 Time Per Workout 45-60 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells Target Gender Male & Female Author Roger “Rock” Lockridge Workout PDF Download Workout Workout Description If the legs are the foundation of the physique and the abs are the centerpiece, then the arms are the added features or the special accessories. The rest of the physique can look amazing but the biceps and triceps are what complete the masterpiece. What makes a pair of arms truly great are size, shape, and strength. Getting stronger on arm exercises aren’t much of a priority fo...

You don’t have to hammer through a  high-intensity interval training (HIIT)  session or go out and crush a 10-mile run to get in a good workout. There are plenty of activities that offer a low-impact form of cardio, including both  walking  and the  elliptical machine . Both activities can potentially  strengthen your heart  and  reduce the risk of heart disease . Regardless of your method, you should be aiming for  2 1/2 hours of moderate-intensity cardio  every week. But which of these two modalities is actually better for your body and an overall better workout? Here, the experts weigh in on the pros and cons of using the elliptical versus going for a walk. The great thing about walking is you can do it anywhere, anytime. “When it comes to choosing a workout, convenience can sometimes be more significant than anything else,” says Caleb Backe, certified personal trainer and health and wellness expert at  Ma...

There are an infinite number of ways to approach your training program. You can add or subtract weight,  increase or decrease the number of sets  and repetitions or shorten your rest periods. You can experiment with different exercises or training on different days of the week. Workout classes like  Pilates  use very light weights, typically below 10 pounds, but very high repetitions.  Powerlifting , on the other hand, is a weightlifting sport that uses heavy weights for one repetition. However, the most important factor in making your muscles grow seems to be training volume, according to a 2018 study published in Sports Medicine . The researchers found, “volume is the most easily modifiable variable that has the most evidence-based response with important repercussions, be these muscle hypertrophy or health-related outcomes.” HOW TO DETERMINE TRAINING VOLUME You can find your training volume for an exercise by multiplying the we...

      What Exactly Is a Plant-Based Diet? People have widely differing opinions on what they think a plant-based diet means, the International Food Information Council Foundation 's 2019 Food and Health Survey revealed. About one-third of the people surveyed believe it's a vegan diet (avoids all animal products including dairy or eggs), while about 30 percent believe it means focusing on minimally processed foods that come from plants with limited intake of meat, eggs and dairy. Another 20 percent thought that a plant-based diet was the same as a vegetarian diet while eight percent claimed it means trying to get as many fruits and vegetables as possible without limiting meat, eggs and dairy. So who's right? Simply put, a plant-based diet encourages primarily eating plants and occasionally including animal products. While vegetarian, vegan and plant-based diets have similar tenets, they are not the same. One way they differ is th...

f you spend some time in the weight room at your gym, you may come across people deadlifting or squatting in their socks. And while it's possible some of them forgot their gym shoes at home, odds are, they're doing it on purpose. Lifting weights barefoot or in socks get a bad reputation for having the potential to lead to injury, but if you do it correctly, going shoeless might just be the trick you need to increase your strength without any added risk. Read more: How to Get Started With Weight Lifting Benefits of Lifting in Your Socks While shoes protect you from any debris on the gym floor, habitual use of footwear can influence the structure of your foot and potentially alter your foot position and mechanics, according to a September 2015 review published in Gait & Posture . In addition to combatting that effect, there are several key benefits to kicking your shoes off at the gym: Increased Foot Strength Even thou...

While you can't pick and choose which parts of your body will shed fat most quickly, a healthy diet and well-rounded workout routine can help you lose body fat all over and strengthen the areas that you may struggle to keep in shape. Read more: Not All Body Fat Is Bad: Here's What You Need to Know Clean Up Your Diet to Lose Fat Although you can't spot reduce body fat, cleaning up your diet can help you lose fat over all. The first step in creating a healthier your diet starts with creating a sustainable calorie deficit (when you burn more calories than you consume), according to the Mayo Clinic . Figure out your maintenance calories (the calories required to keep your weight where it is) by tracking your daily intake with a food diary or calorie-tracking app. Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused,...

A balanced night routine can be a game-changer for a weight loss since it creates a smoother, stress-free morning. When stress is chronic and prolonged (like something we deal with every day), it can directly impact our health . For example, our immune response is hampered and we may crave more comfort foods, which could lead to weight gain . Digestion, mood and cardiovascular measures are also negatively affected. Here, five simple, actionable tips to help save you time, energy and anxiety in the mornings, while setting you up for a more streamlined day. PREPARE BREAKFAST Rather than skipping a meal or reaching for the doughnuts at the office, (which will result in a sugar crash), take 10 minutes to prepare breakfast the night before. If you want a smoothie to take on-the-go, try pre-measuring and putting some of the ingredients together the night before, or even pre-mixing it. I...

      Monday Exercise Sets Reps 1. Incline Barbell Bench Press 3 12, 10, 6-8* 2. Dumbbell Fly 3 12, 10, 8-10* 3. Weighted Dip 3 12, 10, 8-10* 4. Lateral Raise 3 12, 10, 8-10* 5. Upright Row 3 12, 10, 10-12* 6. Lying Tricep Extensions 3 12, 10, 8-10* 7. Rope Pressdown 3 12, 10, 10-12* *Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. Wednesday Exercise Sets Reps 1. Leg Extension 3 15, 12, 10-12* 2. Squats 3 15, 12, 10-12 3. Leg Press 3 15, 12, 12* 4. Stiff Legged Deadlift 3 15, 12, 10-12* 5. Lying Leg Curl 3 15, 12, 10-12* 6. Seated Calf Raise 3 20, 15, 15* 7. Standing Calf Raise 3 20, 15, 15* *Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range. Friday Exercise Sets Reps 1. Dumbbell Pullover 3 12, 10, 6-8* 2. Bent Over Barbell Row 3 12, 10, 8-10* 3. Rever...