Dil Royal Blogs

         Optimum Nutrition: An American dietary manufacturing compony which was found in 1987, Optimum nutrition has been the game changer brand. In the last 4 decades Optimum nutrition, best known for its Gold Standard Whey protein has been the best selling whey protein in the world. It has a rating of 9.1/10 on Bodybuilding.com which you can check here  https://www.bodybuilding.com/content/optimum-nutrition-whey-review.html Now lets talk about the nutrition part, One serving scoop of 30.4 grams contains 24 grams of whey protein (blend of whey concentrate plus whey isolate). It has 3grams of carbohydrates and 1gram of fat which makes this an ideal combination for better recovery. Here is a snip. This is a great choice for people on a decent budget and who are willing to pack on some lean muscles. You can buy using my referral link and show some love: >>  Optimum Nutrition Gold Standard  Dymatize: Found in 1999, Dymatize in a premium whey protein manufacturer based in the U.S. It

  Benefits of creatine What is creatine? Creatine is a naturally occurring compound in human body and in foods like meat and fish. The chemical formula of creatine is C₄H₉N₃O₂ Creatine aids in energy production in the body and muscle building. Function of creatine Creatine's main function is in the production of ATP ( Adenosine Triphosphate). ATP is also knowns as energy carrier in body cells. When we do intense activities like swimming, sprinting or lifting weights phosphocreatine donates a phosphate group to ADP to regenerate ATP which provides rapid energy. It is this rapid energy that helps us during intense workouts. How does creatine help in bodybuilding? When we workout, our muscles tissues open up due to wear and tear of muscles. This opening will remain for few minutes. During this window if we consume creatine, it will be absorbed by the muscles. It is this creatine which helps retain water in our muscles and make them look fuller and bigger.  Dosage Its recommended to ta

  Day 2: Back and biceps                 We begin this day with compound movements for upper middle and lower back and then move on to biceps. When we workout our back, we are also activating our biceps. Hence we are clubbing these two different workouts on the same day for better results. Make sure your warm-up first. The Back Workout Pull-ups:  Also known as an all rounder workout for upper body, Pull-ups not only build your lats and back,  but also activate your shoulders , arms and forearms. Never miss this on back day. Do this for 3 sets of 10 reps. (Do follow my official Train_and_gain channel on insta at Train_and_gain77 ) Lat pull down:  This is the most basic and most important workout to grow your lat muscles which makes your look bigger from the back side view. Pick a weight, hold the bar and pull the weight down whole tucking in your elbows.  Pause for a second and then release the weight slowly. Do not lean too much whole doing this exercise or it will be less effective. 

  Day 1: Chest and Triceps Building muscles and looking bigger is a dream for many men out there. Working the 9 to 6 shift and dreaming of building muscles can be a bit challenging for any average person. But I have built a simple routine to pack on good muscle mass in three to four months with decent  dedication and good diet. We will discuss the diet part in the next post. In this post we will discuss only about the workouts. So without wasting much time  , lets jump in. I follow the following workout split Monday: Chest and triceps Tuesday:  Back and biceps Wednesday:  Legs Thursday:  Chest and triceps Friday: Shoulders and biceps  Saturday:  Abs/Cardio Monday and Thursday:  Chest and triceps. We begin the week with the large muscle chest followed by triceps Chest Workout When we workout our chest muscles especially during compound lifts like bench press,  our triceps too get activated which is why we chose this combination.  So let's begin our workout, but before that, make sur