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

Timothy Averill
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Join me as I document my fitness 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

  1. 02/28/2022

    S0E26- Personal Update- TACSM Student Bowl Champs, Training Updates, Mental Health, and Motivation!

    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!

    48 min

  2. 02/21/2022

    S0E25- The TRUTH About Getting Six Pack Abs!

    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

    27 min
  3. S0E24- How You Should Progress To Build Muscle (Short-term and Long-term)!

    02/14/2022

    S0E24- How You Should Progress To Build Muscle (Short-term and Long-term)!

    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

    39 min
  4. S0E23- The 5 Most Important Things You NEED To Focus On To Build Muscle!

    02/08/2022

    S0E23- The 5 Most Important Things You NEED To Focus On To Build Muscle!

    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

    47 min
  5. S0E22- How Much Weekly Volume Do You Need to Build Muscle?

    01/31/2022

    S0E22- How Much Weekly Volume Do You Need to Build Muscle?

    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

    28 min
  6. S0E21 Should You Lockout On Exercises?

    01/24/2022

    S0E21 Should You Lockout On Exercises?

    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

    25 min
  7. S0E20- How to Unlock Explosive Strength and Size Gains without Lifting Heavy Weights- Discussing CAT Training Applications

    01/17/2022

    S0E20- How to Unlock Explosive Strength and Size Gains without Lifting Heavy Weights- Discussing CAT Training Applications

    Welcome back fellow hardgainers! Have you reached a plateau in your training? Are you stuck at a certain weight on an exercise, and don't know how to break through and continue to progress? In today's episode, I will tell you about a training method that will help you to solve these problems. Not only will this allow you to lift more weight on exercises like the deadlift and the bench press, but it will also recruit more muscle fibers to drive more hypertrophy and strength gains. 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: Athlean X Get Stronger in 30 Days: https://www.youtube.com/watch?v=2OD1gjN5BWg&t=42s Coach Christian Thibaudeau CAT Training: https://www.youtube.com/watch?v=ksKeA0rCRAE CAT Training Article: https://breakingmuscle.com/fitness/compensatory-acceleration-training-speed-up-your-strength-gains/

    37 min
  8. S0E19 Another Amazing Pull Day Workout for Back and Bicep Gains!

    01/10/2022

    S0E19 Another Amazing Pull Day Workout for Back and Bicep Gains!

    Welcome back fellow hardgainers! Do you train what you need to train on your pull days? Are you not sure how to properly put together a pull workout to get the gains you're looking for? Today I solve these problems for you by giving you ANOTHER pull workout that will hit all the muscles/regions of the back and biceps, and will deliver unique and important benefits to both, without keeping you in the gym for several hours. This is the second part to my previous episode (S0E12) covering Pull Day A in a week of training, so if you haven't listen to it go check it out. 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! Workout: 1-Arm Lat Pull-ins 2x15-20 no rest Deadlifts 2 warm-up, 4x8-10 2-3 min rest Pull-ups 3x6-8 1-2 min rest One Arm Straight Arm Lat Pushdown 3x10-12 0-30 sec rest Bent-Over Barbell Row 5x5 1-2 min rest {Incline DB Waiter Curls 3x8-10    {Cross-Body Hammer Curls 3x8-10 1 min rest Exercise 7: Angled BB Trap Shrugs 4x6-8 1 min rest Exercise 8: Face pulls 2-3x15 1 min rest Sources: Jeff Nippard Pull Day Workout (source for the Lat Pull-ins): https://www.youtube.com/watch?v=f2JDJV0AnyY&t=497s  Athlean X Facepulls: https://www.youtube.com/watch?v=MiRAi2KOfRQ  Additional Athlean X Video about Facepulls: https://www.youtube.com/watch?v=eIq5CB9JfKE  Athlean X DB Waiter Curl: https://www.youtube.com/watch?v=nCJVOcBTJUA

    39 min
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Join me as I document my fitness 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

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