51 episodes

Join me as I document my fitness and entrepreneurship journey from a busy college student with dreams of becoming a personal trainer to being a successful entrepreneur helping thousands of skinny guys like me achieve their dream body and their goals.

If you have any feedback, content requests, or just general questions or stories, email me at buildandkeepfitness@gmail.com

Also, I now have a YouTube channel! There's no content on there but I'd still appreciate it if you subscribed to let me know you're enjoying the content!
https://www.youtube.com/channel/UCoJeSsziWvP8szW_NdfNuAw

Build & Keep Fitness: The Fitness & Entrepreneurial Journey of a College Studen‪t‬ Timothy Averill

    • Fitness

Join me as I document my fitness and entrepreneurship journey from a busy college student with dreams of becoming a personal trainer to being a successful entrepreneur helping thousands of skinny guys like me achieve their dream body and their goals.

If you have any feedback, content requests, or just general questions or stories, email me at buildandkeepfitness@gmail.com

Also, I now have a YouTube channel! There's no content on there but I'd still appreciate it if you subscribed to let me know you're enjoying the content!
https://www.youtube.com/channel/UCoJeSsziWvP8szW_NdfNuAw

    Ep.50 Important Vitamins & Minerals For Muscle Growth and Optimal Health pt.2

    Ep.50 Important Vitamins & Minerals For Muscle Growth and Optimal Health pt.2

    Welcome back fellow hardgainers! Today I discuss multiple vitamins & minerals that are extremely for optimal health, as well as for exercise (including strength training and hypertrophy). I go over the functions of each in your body, the symptoms of a deficiency in the particular nutrient, and several good natural sources for each.

    I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!!

    Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on).

    • 28 min
    Ep.49 Important Vitamins & Minerals For Muscle Growth and Optimal Health pt.1

    Ep.49 Important Vitamins & Minerals For Muscle Growth and Optimal Health pt.1

    Welcome back fellow hardgainers! Today I discuss multiple vitamins & minerals that are extremely for optimal health, as well as for exercise (including strength training and hypertrophy). I go over the functions of each in your body, the symptoms of a deficiency in the particular nutrient, and several good natural sources for each. Stay tuned for part 2!

    I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!!

    Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on).

    • 29 min
    Ep.48 The Best Exercises For Muscle Growth - My Picks Per Muscle Group and Why

    Ep.48 The Best Exercises For Muscle Growth - My Picks Per Muscle Group and Why

    Welcome back fellow hardgainers! Today I talk about a topic that I always wished I had been able to watch/listen to when I was learning about working out and exercise science: The best exercises to use/do for each muscle group. Not only do I go through my personal picks for exercises I would use in a workout plan, but I also give information on each exercise, including potential variations, pros and cons, and the purposes & implications behind using certain exercises. On top of that I also give practical applications to these exercises as it relates to actually creating a workout program (Amy's Plan). 

    I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!!

    Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on).

    References/Sources:

    AthleanX "Calf Launches" Exercise Video: https://www.youtube.com/watch?v=3jTwNTm1EBE&t=12s

    AthleanX UCV Raise Video (remember you can also do this exercise with a cable): https://www.youtube.com/watch?v=S0ZAPSKhWRM Timestamp:7:40

    AthleanX Urlacher Video: https://www.youtube.com/watch?v=XfjAI0P-Jd8 Timestamp: 5:17

    AthleanX Wrap-around Row Video: https://www.youtube.com/watch?v=9gR7SCiV6AQ Timestamp: 2:28

    • 53 min
    Ep.47 Fundamentals For Returning From A Training Break

    Ep.47 Fundamentals For Returning From A Training Break

    Welcome back fellow hardgainers! Today I discuss the fundamentals of regaining your strength and muscle mass after a training break, as well as the general the rules and concept to follow when doing so. I tell you how to get back to where you were as quickly as possible, without taking any shortcuts and while staying safe and strategic.

    I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!!

    Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on).

    References/Sources:

    https://www.youtube.com/watch?v=LiyDfoUkbdo

    I currently don't know how to link a file from my computer, but go into the description of the above video to download (for free) Jeff Nippard's comeback program.

    • 23 min
    Ep.46 Training Differences Between Women and Men

    Ep.46 Training Differences Between Women and Men

    Welcome back fellow hardgainers! Today I discuss the practical training differences between men and women, and take on these questions:

    Are men stronger than women?

    If women train will they become "bulky" or "masculine," or will they become lean?

    Do women need to train differently than men to build muscle?

    I answer these questions and more, and wrap it up with a quick summary so you can more easily digest the information provided. 

    I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!!

    Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on).

    References/Sources:

    https://www.youtube.com/watch?v=NoUhE8TAGKM

    • 21 min
    Ep.45 How Much Is Too Much? Discussing Junk Volume Per Session

    Ep.45 How Much Is Too Much? Discussing Junk Volume Per Session

    Welcome back fellow hardgainers! Today I talk to you about how much volume you can do in a workout session. Is more volume the key to muscle growth? Is there a point where your sets become detrimental "junk volume"?

    I hope you find this episode helpful and informative! Make sure to stay tuned for next week's episodes!! I'll be talking more about volume, giving you an update on Amy's plan, and more!

    Thank you for tuning in! If you enjoyed please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on).

    References/Sources:

    https://www.youtube.com/watch?v=_fDOlz15-CM

    • 33 min

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