Tips for Best Male Fitness

1. Eat like a bear

To gain muscle, you need to stay in a state of energy excess. Make sure you get at least 2-4 grams of protein for every kg of bodyweight and at least 6-8 grams of carbohydrates. Eat quality fats like those found in flaxseed oil, olive oil, and natural peanut butter. And finally, cut out the cardio!

2. Rely on basic movements

Basic movements have cranked out more champions than you can count. You've got the bench, the squat and the deadlift. These should be a part of your arsenal. To these big three, you can add your basic barbell curls, military presses, etc.

3. Go heavy or go home

Yes, you have to train heavy to grow. To make muscles grow, you got to annihilate them in the gym. You can train with weights heavier than you can handle, but if you ignore proper form, you're going to miss the target muscles. As a rule of thumb, train at 60-80 per cent of your one rep max. Or, gain enough poundage where you can only crank out 6-10 reps per set at full intensity.