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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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What to change if you can’t build muscle

March 5, 2019

Lifting weights will get you big, but there’s much more to it than picking things up and putting them down. There’s what to train, when to train, how to train it; how to eat, what to eat, and when to eat it. Age, body type, and attitude also contribute to the end product you’re attempting to build. And while it can frustrating at times, it’s possible to accomplish.

If you’re having trouble adding the muscle you want, make sure you check out our top 10 ways to build muscle faster. If you’re still stuck try making the following changes to your workouts and diet.

You in the wrong place? Can’t figure out why you can’t lose weight? Check out our list of the 20 best ways to lose weight for good.

Or, do you need more exact direction on what to do and where to start? Download one of our extended programs such as The Size, Strength and Shred Cycle or The 12-week Accelerated Starter’s Plan.

How to change your eating habits to build muscle

1. Add 500 calories immediately

If you’ve been lifting and lifting, and eating and eating, but still can’t gain, more than likely there are two things happening. The first is that you’re not eating enough, even if you think you are. Start tracking what you eat for a week, if you eat oatmeal in the morning, have 2 cups instead of 1. If you eat a single piece of chicken at dinner, eat two. Monitor your eating, and slowly eat more and more each week. The second snag that could be happening is that you’re metabolism is insanely fast (sucks to be a skinny dude), but that just means you need to eat more. Even if you don’t want to.

Don’t even know what the heck you should be eating? Update your grocery list with our top 25 muscle-building foods.

2. Start eating more often

Three squares is how most of the the civilized world consumes food, but if you’re on a mission to building more muscle, eating more frequently can be a bit more effective. Slamming down extra calories in three meals can get tricky, and even downright sickening, make it easier, spread it out through five or six. Eating more frequently can also keep up a steady flow of essential nutrients like protein in the body and muscles throughout the day with less spikes and valleys.

3. Don’t forget your post-workout meal

Post-workout is a critical, and quite possibly the most important meal. After heavy lifting your testosterone levels have dropped, cortisol levels have elevated, and the body and muscles are craving food and nutrients. Without getting super techy, your body needs two things… and two things, fast. Protein and carbs. You don’t need fats here, one scoops of protein, a banana and some oatmeal should cover you. (5’10” 160 lbs. trying to bulk up)

4. Start using “Monster Shakes”

Your post-workout shakes are one thing, monster shakes are another. Because you’re trying to eat more frequently and pile in calories, “Monster Shakes” can help fill that void. A monster shake is loaded with protein, carbs, and fats, and better for in-between meals. Go with one scoop of whey (about 100 calories, 25 grams of protein), two tablespoons of natural peanut butter (about 200 calories), one banana (about 100 calories, 27 grams of carbs), one cup of oatmeal (about 100 calories, 25 grams of carbs), 4-6 ounces of unsweetened almond milk (about 30-50 calories), plus water. You’re looking at a solid 500+ extra calories. (feel free to add more!)

How to change the way you train to build muscle

1.  Drop the amount of sets you do

Lifting more means more muscle, right? Well, no. If you’re banging away at 20+ sets per large muscle group, drop down to 12. Take 60-90 second rest periods. Small muscle groups, go with 9 sets. Your lifts should be all out intensity with solid rest periods. Get in the gym, get out, eat, and recover.

2. Pull back on the cardio you’re doing

If you’re into running, it’s time to prioritize lifting weights. Cut back on your cardio workouts by 50% or more. At least until you start seeing the weight pack on. It’s very hard to be a consistent runner and hold onto muscle mass.

3. Switch to a completely new routine

You can’t take on a routine, give it a couple days, or even a couple weeks and think it’s going to get results you want. And it’s even more challenging to get into a gym without some type of structured program and expect to see progressive gains. One-off workouts are great for traveling, or once you’ve learned your body enough, but when starting out, structure is needed. However, if things aren’t moving along after 4-6 weeks, it might be time to reassess your program and try something new.

We have over 30+ free workout programs for different goals and ability levels—pick one!

4. Accept that you need to be patient

Bulking up is hard, and especially hard for guys with super speed metabolisms. Accept the fact that it’s going to take time, a lot of effort, a lot of food, and plenty of sacrifice. Stay clean, committed, and focused and you’ll get where you want to be before you know it.

Try one of our premium extended workout programs

We have a 16-week extended program called The Size, Strength and Shred Cycle and The 12-Week Accelerated Starter’s plan. SSS is more intermediate to advanced, and Accelerated Starter’s is more squarely for beginners. Download your copy today and gain exclusive access to the HFP Premium Member Facebook group.


bulk upbulking upcan't build muscleeat for muscleeating habitsmuscle-building
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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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3 Comments


CJ Wilson
December 4, 2017 at 8:09 pm
Reply

How do I come up with a workout routine that best for me?



Jacob
December 4, 2017 at 10:42 pm
Reply

What about guys that are more chubby and what about 13 year olds?and what is the right food that I need to be eating is?



    HFP EDIT
    April 27, 2018 at 7:41 pm
    Reply

    Hi Jacob. Check out our piece on intuitive eating for lean muscle here. It talks all about diet—for everyone!

Leave a Reply Cancel reply

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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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