gaining mass

2 Day Full Body Strength and Mass Workout

If your having a hectic week and finding it hard to get down the gym but still want to pack on some muscle then this is for you!

Try this two day a week full body workout to pack on some serious size and strength gains 💪

Day One

Squat – 5 x 5
Stiff Legged Deadlift – 4 x 12
Bench Press – 5 x 5
Pullups or Chin - 4 x Failure
Calf Raises – 3 x 20
Crunches – 2 x Failure

Day Two

Deadlift – 5 x 5
Military Press – 5 x 5
Dips – 4 x Failure
Barbell Curl – 4 x 12
Wrist Curls – 3 x 20
Crunches – 2 x Failure

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

Shepard, upon realizing that nobody knows they’re alive yet at the beginning of me2, takes advantage of their temporary anonymity and promptly goes to Omega to go on a week-long bender

Nine Odd Tricks to Maximize Your Weight Gain

Hello gainers of all shapes and sizes. Today’s post is about tricks you can use to maximize your weight gain. From lighting to subliminal messaging to your plate size and color, I’m going to teach you how to trick yourself into getting fat. This post makes references to psychological, chemical, biological and historical studies, all impacting weight gain, and makes it easy to digest. Let’s get right into it!

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Happy fucking Sunday y'all. #bigfucker #bromo #manfucker #deviantman #trenniethepooh #manfucker #gymbull #bullmuscle #brickshithouse #thickmuscle #redneckcopmuscle #monster #muscle #muscled #gains #mass #juice #roided #bodybuilder #bodybuilding #muscled #training #weights #iron #steel #gym #gymlife #jacked #roidedtodeath #beast #beastmode #cumpig #cigars #cigarbear #cigarman #cigardaddy #asylum13 #lunatic #OvercomeGenetics #BeAuthentic #FuckTheHaters #NoPainNoGain #FucktheWeek

Marichat May Day 14: Age-Up Chat

Happy Mother’s Day, lovelies!  It was hard not to get carried away with this one.  ;)

For @maerynn-blog, who is yet another awesomely talented member of this community.  If you haven’t already, go read her stuff!!!


“What do you want?”  Marinette asked, inching her way along the wall, wary step by wary step, leading him away from the crowd outside the theater. She kept her eyes on the akuma who’d called himself simply Dorian, as her mind ran in circles.  She desperately needed to get away to transform, but as long as she kept his attention on her, he wasn’t hurting anyone else.

“Oh, my, you are lovely,” Dorian cooed appreciatively, ignoring her question as he slowly stalked after her.

“But I’m not, not really.”

“False humility,” he scoffed, his fists clenching angrily.  “Look at you, the very picture of youth and beauty, and you spout false humility.  You’re just like that sniveling upstart who thinks he’s good enough for my role.”

“What are you talking about?  What do you want with me?”

With you?  Nothing,” Dorian sneered, raising the mirror clutched in his hand.  “But from you?  I will take your youth, you lovely little liar.  You don’t deserve it!”

Marinette!”   A familiar pair of arms wrapped her in an equally familiar embrace, and lifted her just as a bright flash of light lit the alley.  He flinched, but his hold on her didn’t waver.   He simply extended his staff to launch them into the air, and vaulted away from the akuma.

“Chat?  Are you okay?  Were you hit?”

“I’m fine.”  He landed briefly on a rooftop, and shifted her to his back.  “Just hold on to me, so I can get you somewhere safe.”

Marinette wrapped her arms around his neck, and held on as he made his way towards her balcony.  She considered trying to convince him to put her down closer to the site of the attack, but knew from past experience that it was pointless.  He would take her home, where he thought she’d be safe, he’d say something about Ladybug taking care of things until he got back, and then he’d leave her to return to the fight.  He couldn’t know that he was actually carrying Ladybug away from the fight, and he never seemed to notice that she would always arrive after he did in those instances.

He landed lightly on her balcony, and Marinette released him to slide from his back.  Except that the ground was farther away than it should have been, and she stumbled in surprise.

“Whoa there, you alright?”  He steadied her with a hand on her waist, and bent to look at her face worriedly.

“Yeah, yeah I’m fine,” she replied, looking up to meet his eyes.  “I just—Chat?”  It was dark, so it was kind of hard to see, but he definitely looked different.

“What?  What’s wrong?”

“Come here, I need to see you.”  She took his hand and tugged him after her, toward the trap door into her room.

“Marinette, is this really the time…?”

“Yes!”  She climbed down into her room, and he followed reluctantly. “You took that hit for me, didn’t you?  I thought we got away in time, but I think he did something to you.”

She flipped on her light and turned to look at him, fearing the worst, and stared.

What she saw was not the worst.  He hadn’t been disfigured in any way, and he hadn’t been entirely robbed of his youth—both of which had been distinct possibilities, considering what that irate actor had been going on about.  But he had been aged.

Delightfully, deliciously aged.

He still had the same wild green eyes, the same riotous hair, the same beautiful mouth.  But he’d gotten noticeably taller, his shoulders noticeably wider, and he’d gained significantly in muscle mass.  Almost in a daze, Marinette stepped closer to trail trembling fingers from a cheekbone that was more pronounced, to a hard jaw that was covered in golden stubble.

“Marinette?”  He whispered uncertainly.  “What’s wrong?”

She blinked, and looked up into his eyes, surprised again by his unfamiliar height.   She licked her lips, and her hand fell.   “You’re…older, I think.”

“Yeah?”  He caught her small hand in his now much larger one.  His eyes had dipped to her mouth at the movement of her tongue, and the slit pupils dilated.  He stepped closer still, forcing her to look even farther up to maintain eye contact, and smirked.  “Do I age well?”

She laughed breathlessly, blushing.  “Do you really have to ask?”

“I guess not,” he murmured.  “But I wanted your answer anyway.”

“You’re—God, you’re beautiful, Chat.  If this is what you’re going to grow into…”

He leaned in toward her, and Marinette felt her eyes begin to slide closed—until a particularly forceful thump from the small purse at her hip recalled her to herself.

Tikki.

Super hero.

The akuma!

She jumped back, pulling her fingers from his grasp.  “I-I shouldn’t keep you.  The akuma—”

His eyes widened almost comically, and she knew that he’d forgotten, too.  “Merde, I have to go.  Stay here, where you’ll be safe.”   He turned and put one foot on the ladder to her loft bed, paused for a moment, and then turned back to take her face in his hands and press a quick, hot kiss to her mouth.  “Later, Princess.”  Then he was up the ladder and out the door, while she still stood rooted to the floor in her bedroom, staring after him until a red blur flew in front of her face.

“Mar-in-ette!  We have to go!”

She shook herself, and focused on the anxious kwami, determined to put freaking out on hold until after the akuma had been dealt with.   Except…

“Tikki, why the hell didn’t I take a picture?!“”

I get a little sad when I hear people going “Hunk is not fat, he’s muscular” because like…

Let’s just take a brief look at our beautiful boy here:

I like this shot, even though it’s technically everyone, because this nicely demonstrates both of the important things here. The important things here is: Hunk is both fat. and muscular. Absolutely. He has a soft tummy and big dang beefy arms. 

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spartanluna  asked:

So, I just got some super frustrating news. I've been working on getting my body fat % down to at or below 24%, and having taped myself, I thought I was at 27%, so I've been excited. I go in to my recruiter's office to get taped and now I'm 7.5% off my goal. I'm trying to maintain my moto, but damn this is frustrating. I do 2 miles on the treadmill after work every night, at an incline of 10-14 at 3-3.5mph, my diet is good, could be a little better I suppose. BLARG.

This is actually a common occurrence for people. if you feel like you are getting in a rut with your workouts switch up the cardio. 

Try biking, swimming, jump rope, elliptical,

You see the body is ONE ADAPTIVE MUHFUGGA so if you do the same thing over and over without increasing the intensity or length of exercises then that is just 

The Law of Diminishing Returns

Heres an Example not many know this but theres a misconception that training with high reps only works muscular endurance. 

Originally posted by lesmemoiresdoutreagreg


You see when training with high reps with an exercise you can very well put on strength and size but the problem is as you become stronger and doing more repetitions, the noticeable gains in muscle mass and strength go down. 

So while thinking the more reps you add, the stronger you get they are actually making the increases in strength and size smaller.  

So while reps in the range of 20- 40 where muscle failure is hit and you can do no more with good form, That can actually build an impressive amount of strength and muscle. 

But the higher above this you go the smaller the increases in strength and muscle mass. 

the level of profits or benefits gained is less than the amount of energy invested.

As you keep adding to the number of reps you can do, strength is less affected and endurance is more affected. until you are doing so many pushups that changes in strength are no longer measurable.  That happens somewhere around 130-150 reps, according to the various researches.

SO I could do say 1000 Squats but Honestly while it be great my muscular endurance if im looking for Strength and Size it probably be better just to add more weight and do less reps. 

But there are folks like Herschel Walker who does 1000s of Pushups and Situps everyday and get INSANE BENEFITS but he is an anamoly

But anyways to get back to what you were saying.

Stop doing the Same old Same Old and switch it up. It keeps your workouts more fun and also helps you keep getting results.

BUT REMEMBER IF YOU ARE NOT SLEEPING A MINIMUM OF 8-9 HOURS WHILE WORKING OUT AND EATING HEALTHY NUTRITIOUS FOODS FOR THE MAJORITY OF YOUR CALORIES then you are honestly wasting Time because only when they all work together do you get the best results

From the 3 Legged Stool of Fitness Patented Jaxblade ;)

So Don’t give up. Stay consistent and keep at it

Originally posted by mateytatey

I’m getting really tired of the “Not everything is black and white!!!” argument, because nine times out of ten it’s just an excuse to make the First Order/Kylo sound Not That Bad, because look! The Resistance/Finn does ~bad things~, too! uwu