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

Welcome back fellow hardgainers! Today is just another personal update for y'all, so sit back for kind of a chill talk/life update about me. I talk about how my trip to the annual meeting of the TACSM went, my team's performance in the student bowl, my recent training, and some stuff about mental health, motivation, and self-love that I think everyone should remember.

Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @buildandkeepfitness@gmail.com or leave a comment on YouTube. Have a goodnight, and goodbye!

Welcome back fellow hardgainers! Have you been watching tons of ab workout videos to try and tone down your midsection, to no avail? Have you struggled with getting your abs to show, and don't know what to do? In today's episode I disprove two common misconceptions about ab training, and give some important advice for how to train your abs for the most optimal results.

Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @buildandkeepfitness@gmail.com or leave a comment on YouTube. Have a goodnight, and goodbye!

Sources/Additional Resources:

Jeff Nippard Science Explained- https://www.youtube.com/watch?v=_xdOuqokcm4&t=467s

Sean Nalewanyj Video- https://www.youtube.com/watch?v=FXloHGTJ_k0

Welcome back fellow hardgainers! Have you heard the term "progressive overload" used constantly in videos on muscle building, but are unsure of how to implement it? Do you know how to progress on a short-term basis, but don't know how to ensure safe, sustainable progression in the long-term? In today's episode I break it down and give you 5 simple and effective ways to progress on a week-to-week basis, as well as give you multiple methods of periodization to ensure sustainable progression in the long-term.

Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @buildandkeepfitness@gmail.com or leave a comment on YouTube. Have a goodnight, and goodbye!



Sources:

Flow High Performance- “Complete Programming and Periodization for Hypertrophy Training”: https://www.youtube.com/watch?v=nmMaBv5QF3g

Jeff Nippard- “Periodization for Bodybuilding”: https://www.youtube.com/watch?v=1KWsgdDX79w&t=404s

Renaissance Periodization- How to add weight and reps to grow muscle (fyi, this is a very in-depth and somewhat advanced lecture, so it may not be necessary for newer lifters to watch, but still a very good source of information): https://www.youtube.com/watch?v=36yYDFM4ZXU&t=449s

Welcome back fellow hardgainers! Are you left confused and even intimidated by the overwhelming amount of information out there on muscle building? Have you found yourself not making any real progress, or unsure of what you need to focus on, despite consuming hundreds or even thousands of hours of content on the topic? In today's episode I get rid of all the unnecessary, shiny, fluff and dive into detail about the 5 things that you MUST focus on in order to gain muscle, and give you the information you need to properly implement them.

Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @buildandkeepfitness@gmail.com or leave a comment on YouTube. Have a goodnight, and goodbye!

Sources:

Sean Nalewanyj Nutrition to build muscle video: https://www.youtube.com/watch?v=6y-R3dNx4vA&t=731s 

Welcome back fellow hardgainers! Are you unsure of how much weekly volume per muscle group you need to do in order to maximize growth? In this episode I go over what the current research says and break it down into practical recommendations for people to follow and that they can adjust as needed. Stay tuned until the end of the video to also hear about an essential factor that goes hand-in-hand with volume but is even more important for muscle growth.

Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @buildandkeepfitness@gmail.com or leave a comment on YouTube. Have a goodnight, and goodbye!

Sources:

Sean Nalewanyj Volume & Intensity: https://www.youtube.com/watch?v=Qln-tmO80wU

Jeff Nippard Volume(older video): https://www.youtube.com/watch?v=qwv3JqOUqWs

Jeff Nippard Volume(newer video): https://www.youtube.com/watch?v=Mja2fDwYA5s

Welcome back fellow hardgainers! Are you worried about locking out on exercises like the bench press or leg press, because you think you'll put too much pressure on your joints? Do you think that you need to go just shy of lockout to keep constant tension on the muscle to achieve greater muscle growth? In today's episode, I will address these concerns, determine if locking out is harmful and/or will cost you some gains, and ultimately answer the question: Should you be locking out during your exercises?

Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @buildandkeepfitness@gmail.com or leave a comment on YouTube. Have a goodnight, and goodbye!

Sources:

**Must watch (3 min)** Great clip of people discussing locking out a joint: https://www.youtube.com/watch?v=hvULav_47c0

Locking out with Pushups: https://www.youtube.com/watch?v=pzsgT7mmMPo