This workout program is 6 days per week and is for intermediate lifters.
Keep the rest periods for the first heavy compound exercises to 3 minutes and all the other sets 2 minute rest.
Take every set to complete muscular failure. Make sure the weight is heavy enough that your last rep is failure while keeping good form.
Start each workout with 10 minutes cardio. I run on the treadmill but whatever works for you to get a good sweat.
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The ingrediants to the spartan muscle building elixir that will boost muscle building hormones and drastically increase strength are creatine, BCAA’s, beta-alanine and taurine.
Take this elixir post workout to maximize the effects of each ingredient.
- 5 grams micronized creatine
- 5 grams BCAA’s
- 2.5 Grams Beta-alanine
- 3 Grams Taurine
Stir it up and drink it quick.
Buy all these ingrediants separately and unflavoured to avoid any artificial flavours and save money.
Some of the best natural testosterone booster and estrogen decreaser is broccoli and cauliflower. Cauliflower decreases estrogen and broccoli increases testosterone helping put your body in muscle building zone more throughout the day.
Steam the broccoli and cauliflower for 10 minutes each and store in a glass container in the fridge ready to eat throughout the day.
Buy a glass container to keep the steamed broccoli and cauliflower in and make enough for the day or a couple days so that you can eat a few full servings of these powerhouse veggies everyday.
This is my collection of the best workout songs that have got me fired up to workout for years.
Updated whenever I find a new song that fires me up.
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Every day, twice a day I make a veggie smoothie to get all the vitamins and minerals from veggies without having to cook.
Here is how you make the spartan veggie smoothie:
Mix kale, broccoli, banana and water in a nutri bullet or blender.
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Taking the time to learn what a healthy diet consists of and planning a way to eat that way is the best decision you can make to control your physique.
Diet is THE most important aspect of how your physique looks.
If you do not pay attention to what you are eating and know roughly how much protein, fat and carbs you are eating then you are never going to make progress.
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Why wouldn’t you workout daily? You have 100% complete control over whether you have the best body you are capable of; that goes for looks, health and movement.
Everyone has the same 168 hours in the week to do whatever they want – work, sleep, eat, relax, ect. All you need is 5 hours every week of resistance training and you will be able to build your perfect body with proper training. Then add in good diet and some stretching and you can build your dream body.
1 hour with just you and your music, no distractions and pure focus on the goal of getting stronger than you were yesterday.
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In order to develop a habit it takes 21 consecutive days of action. If you add a new habit every 21 days each month of the year you will have 12 new habits to better your life.
The hardest part of developing a habit is getting started. Every day after day 1 it gets a little easier until after 21 days when cosmic habitforce takes over it becomes easy and you wonder why you never started earlier.
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One of the best things you can do for better health is take a cold shower daily. Very few people know the benefits to taking a cold shower daily and it’s a shame because it’s a very small change in your daily routine that produces massive results. In my opinion it is a fundamental foundation for health and longevity. Here are the top 10 reasons you should be taking cold showers daily:
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