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Found 14 results

  1. 12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many
  2. Your mommy says, ‘never cheat’but when it comes to cheat meals, a little betrayal resets your body’s metabolism and keeps it high. Believe it or not but cheat meal improves muscle synthesis by directing your body to imbibe energy from nothing else but this very food. Some more? Insulin levels decrease during the cheat day and digestion of fatty foods and saturated fats enhance. On that note, dump your guilt and do cheat once a week.
  3. Hello All, I'm excited to part of the rebellion! Why I am here? I'm looking for my online parttyyy for fitness adventures and support TBH, I also want somewhere to record my fitness journey! I'm a 32 year old RN (right now very part time hospice studying for my IBCLC) and mom of a little bug (just turned one!). I led an active pregnancy and have maintained my activity levels somewhat in this last hectic year full of life changes and, to be honest, piles o' stress. I ran cross county and track in high school. I've done yoga for years but mostly for the mental/emotional bene
  4. All right, all right, new year, fresh start! I actually don't need a fresh start from the perspective of "I've fallen off the wagon and need to start again", but more like "Time to look back at what I've done and where I can make improvements." But I don't believe a 'fresh continuation' is a thing, so... To catch everyone up, I'm a skinny guy who wants to build muscle. I was inspired by one of Steve's articles last summer to pick a routine and stick with it - for months, not weeks! I modified Anthony Mychal's 242 Method to include 6 "marriage" lifts that are performed on 2 days a week an
  5. End Game Goal: Take little rose prince running with me this summer in an injury free maner. Mid term goal: Charity Bike ride SMART GOALS! 1. Battle the dark monster (Maintain balance physically and mentally. I get very grumpy every winter, i think its from lack of sun i go to work in the dark and get home in the dark) - New thing=use eliptical or run twice a week, balance with spin classes -walk at work 3 days a week 15-20mins. (this did not work last challange) 2. Train for the Journey (this will be my third year. I'm riding in memory of my dad who passed away from ALS donate here Tra
  6. Reward: Visit Rohan (take a horse riding class/session) I've always wanted to do this its expensive but very modivating. I'll have to save up for this as part of my challange. End Game Goal: Take little rose prince running with me this summer in an injury free maner. SMART GOALS! 1. Battle the dark monster (Maintain balance physically and mentally. I get very grumpy every winter, i think its from lack of sun i go to work in the dark and get home in the dark) -walk at work 3 days a week 15-20mins. -go to sleep before 10pm, wake up at 5am, 7am on weekends -keep a professional eye on my inj
  7. I chose my username for good reason, because breaking news: students have very little money. As I stick to a (mostly) paleo diet, a breakfast/lunch of this on toast or that in a sandwich wasn't an option for me, and I had to devise my own meals. After some time of scouring for paleo meals that were ideal for my muscle-focussed diet (using a protein:carb:fat macro ratio of 40:30:30 as a basic guideline), I had trouble finding many that fit my food budget (read: not much). I stumbled across the famous 2-ingredient pancake recipe (blend 2 eggs + 1 banana, fry, flip), this was fairly ideal for my
  8. Ok, so no theme this time. I thought about a Friday The 13th thing, but finding appropriate/fitnessy memes sounded exhausting. So: dragons. Dragons are always good. Plus, this way I get to search for dragons every morning before jumping into work. Booonus! Deviant Art, here I come! Overarching Goal Hasn't changed - still trying to get my body comp where I want it through tight-ish metrics + building strength to be able to do all the OCR-related things I want to do. I realize I *could* accomplish this goal faster by adhering to stricter weekend metrics and incorporating more intense work
  9. I figured since I'm new to the community and have only been lifting weights for about 3-4 months now that I'd share my current routine with you all. The individual workouts were designed by a Personal Trainer based on my goals and what I was able to do around a month ago. Day 1, Push: Bench press (5 sets of 10) Pec fly Push up Cable press Tricep pull down Reverse fly (4 sets of 10 as a superset) Day 2, Legs: Barbell squat (5 sets of 10) Dumbbell lunge Dumbbell step up Barbell glute bridge Leg press (4 sets of 10 as a superset) Day 3, Pull: Bent over row (5 sets of 10) Chin up (assisted if nece
  10. Hi there, thanks for dropping by! I'm Paradigm and this is my third challenge! In my last challenge I noticed that I had lost a lot of flexibility that I took for granted over the last year and all the travelling. So I really, really want to rectify this. I also want to keep losing weight and get wedding dress ready! My Main Quest: Well, I have the same goal but really two quests. I am training to go to Tough Mudder 2014 in Manchester, UK. I have a lot of friends counting on me now as we reserved our spot and our name for the team! Along with that, I am looking to get in amazin
  11. This, after being a fan of Nerd Fitness and reading all of the blog posts, is my FIRST CHALLENGE! And it couldn't have come at a better time. This is also my first post! I can't wait to get to know everyone in the boards! So, about 8 months ago, my family (no, just me and 1 out of 2 daughters) kicked sugar....poof, no longer a problem. Started counting carbs...I maybe lost a total of 8 lbs in 2 months of logging every bit of food that entered my mouth? I had even been seen pealing the toppings off of pizza and putting it on a lettuce wrap, no lie! The girls nutritionist told me that I had a
  12. I'm planning to continue sculpting my bodacious beach bod this challenge using sandbags, but I can't decide if I want to go for the buff "King of the Sea" look: Or a more streamlined surfer look: This is really just a placeholder. I'll get my goals typed up this weekend in time to kick off on Monday!
  13. Hello All, I'm New here, This is where I'll be doing my Weekly (every sunday) check-ins. I hope you'll follow along with me! I'll Be Posting my workout logs, measurements, and pictures. If you'd like to know about my eating habits you're welcome to add me on the MyFitnessPal App, It's available for both android and IOS devices, my user name is RyanWilliams333 , I don't record EVERYTHING, but i make an effort to record most of it. If you'd like to know a little more about me, I'm about to make a post on the Introductions forum. This week's post doesn't have the workout log, I'll start those tom
  14. hi everyone! i'm new here, although i've been reading some of these articles for the past two months. my problem is that i've gotten bored and unmotivated when it comes to my workouts. i work out 6 times a week, monday-friday twice a day, and once on saturday. i do an hour in the morning (monday, wednesday, friday are run days, tuesdays are climbing drills and thursdays are muscle failure) and then typically an hour and a half in the evening. i don't feel good after i work out anymore; i feel a bit frustrated. every time i do a work out i push myself to the point of shaking, but it just doesn
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