The BEST Teenager Workout/ Diet Advice! (FAST RESULTS!)

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What’s the best workout for teenagers? What exercises should you use? What split? And also, what type of diet is going to be effective for building significant muscle, and getting shredded? Today I’ll be sharing 11 simple steps that you need to follow if you want to get jacked as a teenager.

Step 1: The Upper/Lower Split Routine

What I found a lot of success with is working out four days a week, following an upper/lower split:

Monday: Upper Body

Tuesday: Lower Body

Wed: Rest Day

Thu: Upper Body

Friday: Lower Body

Sat and Sun: Recovery Days

Step 2: Prioritize Compound Exercises

One of the most important things to do is avoid focusing on the isolation exercises. These would be exercises like curls and sit-ups and crunches – These are little exercises for little muscles.

If you want to get jacked, we need to focus on the big exercises that hit many big muscles.

These would be – bench press, deadlift, shoulder press, squats – these are exercises that will give you the most bang for your buck or the most ROI.

Step 3: Programming the Workout

Ideally, you would do these exercises in the morning when you have the most energy and the most strength. You would want to perform these exercises between 3 and 5 repetitions. These are exercises that are designed for strength.

Step 4: Track Progress for Progressive Overload

It’s absolutely vital that you track the lifts you weight. When you come back to those exercises within a week or two, your goal would be to beat that weight that you lifted previously. It could be 2 1/2 pounds more, it could be five pounds or maybe even 10 pounds more. 

This process is called Progressive Overload. It’s one of the building blocks to gaining muscle mass, increasing strength, and getting jacked.

Step 5: Hypertrophy and Time Under Tension

Let’s now talk about hypertrophy. If you don’t know what hypertrophy is, don’t worry. It’s simple. Hypertrophy is what’s going to be responsible for you building up the size of your muscle. This is most often going to be achieved with rep ranges of around 10 to 15 repetitions. 

However, it’s essential to know that you don’t want to perform the exercises with quick, speedy repetitions. What you need to do is increase your time under tension.

Example: If you’re performing a single rep of a bicep curl, you simply increase the time it takes to complete the motion to increase your time under tension. 

You can increase the time under tension for hypertrophy focus, isolation exercises such as the bicep curl. Increasing time under tension is key to making sure you build up muscle mass significantly faster than anyone else in your school.

Step 6: Workout Duration

I would recommend you stick with 45 minutes to 1 hour. Workout periods beyond one hour and 30 minutes would be excessive as it would put a lot of strain on your growing body and will just exhaust you. Stick with the 45 minutes to 1-hour workouts, and you will see significant success.

Step 7: Cardio

Strictly speaking, cardio isn’t an absolute necessity for you to be completely jacked. However, suppose you think you’re overweight and would like to lose some fat. In that case, I recommend you add in about 10 to 15 minutes of high-intensity cardio every week.

I’ve got great high-intensity cardio workout videos available on my channel. Feel free to add these to the end of your routine, and you’re going to start to burn significant amounts of fat in addition to your weight lifting session.

Step 8: Diet 

When it comes to diet – don’t get caught up on things like keto, intermittent fasting. Those are way too complicated. Let’s keep things simple. Plus, let’s face it, your mom’s probably not going to be down to cook some special food for your diet every single time. Let’s stick with the basics. There are two things you would need to look at.

Step 9: Calories

The calories you would need would be specific to you, your weight, and your physical goals. What you’re going to have to do is calculate the number of calories you would need for your body daily. Personally, I like to use the Harris-Benedict equation. 

You plug in your calorie maintenance per day and your daily activity level. The result will be the number of calories you will need to sustain your body weight. When you want to build muscle mass and get jacked, you want to get into a calorie surplus. This means you would be consuming an extra 350 to 500 calories per day, in addition to the number of maintenance calories your body would need. 

However, if you feel that you would want to lose fat instead, you would need to go into a calorie deficit of around 350 calories per day. You can still build muscle this way. It’s just not going to be as quick compared to being in a calorie surplus.

Step 10: How Much Protein?

I always love to recommend 1 gram of protein per pound body weight if you have a lean physique. If you’re on the overweight side, you may consider aiming for 0.8 grams for protein per pound of body weight.

Step 11: Supplements

I know everyone’s gonna ask about these, and I got just the answer for you. For the most part, the supplement you’re going to need the most would be protein powder. This is what’s going to help you to meet your daily protein intake. 

You’re probably not going to have the time to prepare steaks and pork chops all the time. Mix up your shake in your EHP Shaker Bottle, and you can drink it while you’re in class. It tastes awesome.

For your pre-workout, you can take RP-Max. It has a lot of caffeine to help give you high amounts of energy. It tastes delicious.

For you guys looking to shred, you can try Oxyshred. It’s a thermogenic fat-burner. It also has a lot of caffeine, so you can take it in the morning and start off booming with a lot of energy. 

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That’s it, this is pretty much the bird’s eye view of everything you need to do as a teenager to get yourself jacked incredibly quickly. If you enjoyed this article, follow, like, and subscribe to our YouTube channel and keep an eye out for more articles. 

How to Build Muscle and Lose Fat at the Same Time

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What’s going on, everyone? I got something special for you guys today. I’ll share my simple process for building up muscle mass and losing fat at the same time. If that grabbed your attention, then read on.

Now, I get many guys asking me about macro calculations and their calorie surplus and deficit. That’s all well and good, but before I address that, I’d like us to handle the foundation first so we can start crushing it. We’ll go through an error-hunting process to check on things we can do to optimize your routine. Let’s get right to it.

  1. Cut the Extra Calories

Now, you must take the time to honestly reflect on how your diet has been for the past two to three weeks. There are three main things I take into account at this phase:

a. Alcohol Consumption

b. Eating Snacks and Junk Food

c. Eating Out During the Weekends

Take out a pen or pencil, and start writing down what you observe on your diet. Doing this will make you more conscious of what’s been happening. Don’t be surprised at all if you end up with a long list. That’s precisely what we want. Start circling off the easy items you can remove. Do you see yourself drinking two to three beers two nights a week? You want to lose fat, so you take that out. Do you see three to four deliveries on your food delivery app for Saturday and Sunday? You cut that down to two or one. Then you keep going down and through that list. 

Once you’ve taken out at least 80% of the most tempting, unhealthiest food from your diet, you’ve already made it a lot easier for yourself to continue committing to this.

  1. Get Enough Protein

Next up, we need to increase our protein intake. We’ll focus on your lunch and dinner. An easy way to approach this would be to go into one of your local grocery stores and buy one to three cooked chickens in a week. You can mix it with some rice and get a cheap meal. The chicken will be a great source of clean protein.

 For your dinner, what you can do is buy your dinner ingredients on a Monday, for example. You can easily cook enough dinner to last you two nights. My dinner would typically be stir-fried veggies with lean protein sources like chicken breast or ground turkey. The goal here is to get one gram of protein per pound of body weight. 

If I notice for example that I need to lose my fat and build my muscle mass simultaneously, there’s a good chance I haven’t been hitting that protein intake target – I will now be more strict with it.

  1. Intensify Your Training

The next aspect you would need to reflect on is your current training routine. What have you been doing for the past three weeks? You may find you haven’t been really on top of your workouts. Now for me, this typically happens around seasonal times like Christmas. 

Start looking at your training days and get recommitted to your schedule. Allot three days for your workout. You can even add in a fourth workout day if you want faster results. You can space out these workout days with one rest day. 

Once you have that handled, look back at what you’ve been doing for the past three weeks. Is your training intensity up to par? Let’s remember – if you’re in the gym, keep focused on the workout, and avoid distractions. Have you been challenging yourself with your sets and strictly adhering to your rest schedule? 

Once you’ve handled the resistance portion of your training, look at your cardio. Have you been doing only two cardio sessions per week? Then bump it up to three or more. 

Once you’ve made adjustments to your workout plan, draw up your notes on a whiteboard or somewhere easily visible, and stick with it.

Once you follow this consistently, you’ll see that you’ve lost fat and built up muscle in several weeks. If you have these foundations mastered, you no longer need to worry yourself doing complicated macro tracking or continuously thinking about your calorie surplus and deficit. You would only need to keep track of your protein intake in general. It’s beautifully simple, and I’m sure we all like to keep things simple as much as possible.

Do you guys like this simple method?

Hit me up in the comment section and let me know what you think!

Don’t forget to like, follow, and subscribe to my YouTube channel Barbarian Body.

Thank you so much for reading, guys, and I’ll see you next week.

8 CHEAP Muscle Building Foods

Muscle building can be tough, which is why I put together a list of 8 cheap muscle building foods that will give you the gains you want. In relation to this post, I have another post that explains how to lose fat without losing muscle, see it here.

I’ve been in the position that you may be currently in right now. I had no money or resources when I first moved out on my own and I needed some cheap food that would help support all of my fitness goals. In this list, I will be including all of the stuff that I ACTUALLY bought when I was budgeting but also trying to gain muscle.

Cheap Muscle Building Food #1 – Pork

Back when I was budgeting I was always looking for cheap muscle building foods that provided the proper nutrients.  I would head over to the butchery or meat section of the grocery store and see various meats that are typically recommended by all types of bodybuilders and athletes. 

The only issue with that, was that it was way out of my budget. This changed when I went to the pork section and found some meats that were not only cost effective but also a high source of protein. I would always grab: pork chops, pork loin, and ground pork. Pork not only tastes good, but it also has a high amount of protein. 

Typically, I would make ground pork with any of my pastas or stir fries. Once I got sick of these meals, I would then move onto the pork tenderloin. I was always surprised to see how much pork you could get for a low amount of money. On the weekends, I would typically bring out the pork chops for a nice weekend meal that was still high protein and tasted great.

Facts

Onto the facts of pork… As I said above, pork is a high protein food. Around three ounces of lean pork have 23 grams of protein, which is pretty great considering how cheap it is. This amount of protein in your diet is guaranteed to help you build muscle mass.

Now you may be going: “Tanner, I was told that pork is extremely high in fat”. This is actually a bit of a misconception and confusion with sausages, bacon or pepperoni. In reality, pork tenderloin, for example, is just as lean as skinless chicken breast. So try to get out of the mindset that pork is high in fat because this is associated with the very obvious high fat options.

Now, if you want to learn more about incorporating pork into your healthy diet, visit pork.org/cooking to learn more.

Cheap Muscle Building Food Number 2 – Eggs

Eggs are a great cheap muscle building food that you should add into your diet. They’re not only a great source of protein; they’re also budget friendly. Now, lets not just cook these eggs in the regular way that everyone does it by pan-frying it. 

What we’re going to do is: fill up a pot with water, boil the water, toss in 12 or 18 eggs, boil it for around 20 minutes, then toss them back into the carton. Now for the next three or four days, you’ve got high protein snacks ready to grab whenever which will help you hit your protein goal.

Number 3 – Peanut Butter

Yeah, that’s right, the tastiest and most beloved item on this list, peanut butter. Peanut butter is great because it has a high amount of protein and it’s high in fats. As a consequence of this, it’s around 95 calories for a tablespoon, which is a good thing for you skinny guys or those looking to bulk up and put muscle mass on. Grab around 2-4 tablespoons of peanut butter every single day. You’ll then notice that you can pack in several hundred calories on top of what you’re already eating currently to give you the bulk you want.

 

Tablespoon of Peanut Butter

Number 4 – Nuts

In relation to peanut butter, this cheap muscle building foods list includes nuts! The two cheapest options of nuts are peanuts and walnuts. These have a unique benefit compared to just regular peanut butter. They’re more of a portable alternative that you can bring with you. I typically toss them into a sandwich bag. Typically. I bring them on the road or wherever I go and just snack on them. These nuts will give you a high amount of calories, fats, and a decent amount of protein.

 

Nuts

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Number 5 – Oats

The price of oats is incredibly low and offer a great source of complex carbohydrates that you can use throughout the day. These are slow digestion carbs that will not cause significant insulin spikes. I typically eat oats in the very beginning of the morning. Sometimes, I’ll mix the oats with my protein shake. Mixing it with a protein shake makes it taste amazing and it’s also a great source of fiber.

If you have room in the budget for some fruit, I highly recommend you toss some fruit to mix with the oats which will turn your oats into a great tasting breakfast that will kick-start your day.

Number 6 – Brown Rice

Brown rice has been a staple in my diet for so long, I don’t even remember a time I didn’t incorporate this into my diet. I eat this pretty much every day when it comes to my stir fry’s, as a side for my pork chops, and so on. Typically, I’ll have it around lunch and again at dinner. Like oats, it’s a great source of those complex carbohydrates that are nice and slow digesting. This is going to provide you energy that will last throughout the day without causing insulin spikes.

Number 7 – Bananas

The price of bananas is incredibly low and they offer a great source of calories and carbohydrates. I recommend you have a banana right before you workout. This will help raise your blood sugar level so I typically eat one 20-30 minutes before the gym; this energy will allow you to maximally perform all of the exercises in your routine.

You can also combine this with a few of the items I listed above, like oats, it will make an incredibly delicious combo and a great addition to your meals.

Number 8 – Frozen Vegetables

Frozen vegetables aren’t just amazing because yes, they’re super cheap, but they’re also incredibly easy to prepare. You don’t have to worry about any cutting or formal cooking, they’re prepared exactly as you want it. Toss some into a dish, microwave it, and add it as a side to those delicious pork chops. You could also add it to your stir fry and brown rice.

Let me tell you, back in the days of me being broke, frozen vegetables were pretty much my only source of micronutrients outside of bananas.

This concludes my list of cheap muscle building foods that will help build your muscle mass while not breaking the bank. As I stated above, a lot of these foods can be mix matched together. Make sure you find creative ways to make the most out of these foods. This will make it so you can maintain muscle mass without spending money on expensive food.

Thank you for reading today’s blog about the top 8 cheap foods to build muscle mass. Be sure to check out my FREE fitness quiz that will set you up with workouts tailored to your body type.

How To Increase The Size Of Your Back – 6 Steps

BarbarianBody How To Get A “V-Taper” Back FAST

Introduction

Hello everyone and welcome back to another step-by-step process blog post. Are you wondering how to increase the size of your back for that v-taper look? Well you’re in the right spot. Today, we’re going to be talking about how to achieve a “v-taper” back or get a wider back with my 6 step process. By doing this process, you will be able to increase the width of your lats and give you the appearance of a narrow waistline. Let’s begin!

Step 1 – Prioritize Vertical Pulling

Typically when people are trying to increase the size of their back, they will do horizontal exercises. Doing horizontal exercises focuses on developing the thickness of your back, whereas vertical pulling is going to engage your lats.

I’m not saying to not do ANY horizontal pulling, rather, put your vertical pulling at the beginning of the workout to ensure you have the most amount of energy when doing vertical pulling.

A big mistake that I made when I was exercising, is that even when I was doing vertical pulling, I wasn’t actually activating my lats; what I was doing, was mostly pulling with my arms. Sure, I was lifting a lot of weight and impressing myself with some of the numbers that were on the stack, but the problem was that these efforts were pointless when it came to developing and growing the width of my lats. Knowing these steps earlier on would have definitely helped me when I was trying to increase the size of my back, so make sure to understand what is going on here!

Step 2 – 1 Set Of 10 Reps – Scapula Retractions

As I stated above, when I was learning to properly use my lats rather than my arms, I began to use the technique scapula retraction or scapula abduction.

You don’t need to start this out with heavy amounts of weight, in the video above I was only doing 5 plates. What I was focusing on was keeping my arms completely stationary, a slight bend of my elbow, and then I retracted my scapula as the image shows above. I would hold this position for 1 second to initiate the movement that is going to begin to activate your lats. You are also able to do this on a pull up bar as well, although it is a little more challenging because you are doing your body weight but the benefits are the same.

Step 3 – My “2 Cue” Set-Up

So now that you understand the mental awareness of working out your back, lets move onto two more important things I do before I get into any pull exercises. The first is an extension or a curve of thoracic spine, the second is initiating the movement with my scapula before my arms to pull the bar towards my chest. Click here to see this in action.

Step 4: 1 Set Of 10 Reps – Scapula Reset Pull Downs

This is what I use to help me develop that very important mind muscle connection inside the back, so that I can recruit my lats much better when I do pull downs. I try to reset my scapula before every repetition to ensure that my scapula is being initiated. While doing the 10 repetitions (as seen in the photos below) I am doing scapula retractions to help initiate the scapula and when I do this, I am flexing the scapula as hard as I can for one second, then following through by pulling the bar down towards my chest.

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Step 5: Pull Through Pinkies/Elbows

This is a great tip that I wish I knew about YEARs ago when I was first training. You’ll notice on the photo below that I only have my pinkies and ring fingers on the bar. The ring finger is only on there so that I can have the stability of the bar, but the purpose of this is to demonstrate what I am trying to queue when I’m pulling through the bar. I’m not just thinking of gripping the bar, rather I’m trying to pull with all of my force through my pinkies. Then, I’m focusing on trying to bring my elbow down and pull through it, which will ultimately help you recruit your lats each time you perform this exercise.

Step 6: “Pulling” It All Together

The final step that I want to show you all is the use of an overhand grip. You’ll notice in the photo below, that my thumbs are over the bar which helps minimize the role that my biceps play on each repetition, which helps me to immensely queue myself even more to pull through my pinkies.

For each time you come down, you will want to hold for one to two seconds each rep, hold it for a full second, consciously you should be contracting your lats as hard as possible and utilizing the eccentric. For maximum results on this with the proper form, the main tip I have for stimulating hypertrophy (aka muscular growth), is to increase time under tension.

That concludes today’s blog post on how to increase the size of your back and get those big, wide lats to get you that v-taper physique you’ve always wanted.

Make sure to check out EHPLabs for any of your workout supplements (use promo code Barbarian for 10% off) and be sure to complete my FREE fitness test for workouts tailored to your specific body type.

How to Build Muscle AND Lose Fat At The Same Time (MY SIMPLE STRATEGY!!)

Introduction

Wondering how to build muscle and lose fat? You’re in the right place. These 5 steps will motivate you to change your bad habits, save you time, save you MONEY, and help you get on track to getting the body of a barbarian.


How To Build Muscle and Lose Fat Step 1: Dietary Error Hunting

Let’s start out with the foundation of losing fat and gaining muscle, your diet. Start error hunting, which is where you reflect on what you are doing wrong with your diet. Write down the food and liquid that you consume for 7 days and reflect on what should and can be removed from your diet. It’s important to understand what you eat so that you can then supplement the junk food items with clean food items to help straighten out your diet.

 Another important part of this, is monitoring what you eat when you dine out, included in this is your alcohol consumption. Write it down and understand what errors you make and highlight the easiest ones to change. For example: If you notice that each day you consume one or two beers after work, you need to consider cutting that out.

It’s easy to shrug off that one beer each day because, well, it’s only one beer, right? One beer is around 200 calories so daily you are wasting 200 calories so making that simple change just saved you around 1400 calories PER WEEK! These small changes will add up and help you lose fat in the process.


How To Build Muscle and Lose Fat Step 2: Welcome to the purge…

PURGE YOUR KITCHEN! Get rid of 80% of your “junk food”, because we all know the human temptation that, if it’s in the room, you will most likely gravitate towards it. Make it harder for yourself to access the food by simply not having it around you.

By having the food in your kitchen, it makes it easy for you to eat it. Add that extra step of not purchasing it and you will soon realize how easy it is to crush the temptation when it isn’t readily available.  


How to Build Muscle And Lose Fat Step 3: Add Clean Sources of Protein

Typically, I will go out to the grocery store and grab myself 2-3 cooked chickens that I can pair with rice and get my protein intake while also keeping costs low. That meal will normally be what I have for lunches it’s easy to make, as the chicken is already precooked. Adding onto that, don’t forget about protein shakes (See EHPLabs for 10% discount) if you don’t want chicken or you are looking for a way to add more protein to your diet.

For dinner, head out to the grocery store and get some clean food for yourself to cook. It’s easy to eat out, but it’s important to cut that and focus on creating your own healthy meals. You may even find that you can cook BETTER meals than the ones you eat when you go out! Another consideration when you are making these meals, is to make extra and pack it up for the next day to help save you time and keep you on track.

How To Build Muscle and Lose Fat Step 4 Resistance Training “Error Hunting”

Looking at training, reflect on the past 1-2 weeks of your training and see if you have been slacking. Get yourself into a schedule that works for you, typically 3-4 times per week. With that, how much have you been slacking around while working out? Are you sitting on your phone most of the time? Are you working out as intense as possible?

When you’re at the gym it’s important to stay focused and ensure that you are ACTUALLY getting a good workout. Don’t just go to the gym, text all your buddies, do small workout and leave the gym feeling exactly how you came in.

If you aren’t drenched in sweat and feeling the pain, push yourself more. The worst part about slacking at the gym is that YOU ARE the only one affected by it! Reflect on these errors and make changes where you can to guarantee that you are not wasting your time and making proper gains.


How to Lose Fat Without Losing Muscle Step 5: Cardio Activity "Error Hunting"

Cardio… The word that strikes fear into every gym-goer… How many times per week are you doing it, if at all? This is easily the most overlooked workout, but it’s extremely important to add cardio to your workout for fat loss. Figure out which cardio workouts you enjoy doing or work for you and keep yourself motivated as well as consistent with it.


Concluding Thoughts

That’s pretty much the process of how to build muscle and lose fat. Once I have all that down pat, and I’m consistent with it, after two or three weeks I notice that I have lost a lot of fat and built up a lot of muscle mass.

 

What the main problem was is that I just didn’t have my routine. I didn’t have the foundation laid, and you know what? I don’t really need to focus on doing an exact calorie surplus, or an exact calorie deficit, or my exact macros. Protein, I do recommend that you keep track of, because too many guys miss that.

 

 

I like simplicity. So that’s, personally, how I like to do it. So, there you guys go. That concludes today’s blog on how I, in a very simplistic process, build muscle and lose fat.

How To Build 10lbs Of LEAN MUSCLE FAST [Step-By-Step]

Are you looking to add 10lbs of lean muscle mass FAST?

Meaning with EXTREMELY minimal fat gain.

Yes? Then you may be interested in this one…

How to Build 10lbs of LEAN MUSCLE FAST [Step-By-Step]

In this video you’ll see:

  1. The EXACT caloric surplus you should be in for maximal muscle gain and minimal fat gain
  2. The #1 training split for maximizing muscular growth
  3. The super-simple step-by-step formula that you can literally steal TODAY to add 10lbs of incredibly lean muscle mass

This video is a bit longer than I normally post. I focused on packing as MUCH detail as I possibly could. It’s jam-packed with 100% value.

This is the exact formula that I personally follow when I’m looking to pack on slabs of lean muscle mass in a HURRY! SO I imagine it’ll be of value to you 😉