How to gain 10 pack abs like an expert in less than a month?

If there's one question people ask themselves all the time, it's, “Are 10 pack abs even possible? "Here is the final answer: Yes, it is definitely possible.

Many fitness enthusiasts post pictures that flaunt their abs. However, people assume it is a fake. But to prove it's real, we're going to show you a few ways you can build 10 pack abs also for you. Let's begin!

How do I get 10 pack abs?

The first thing you need to know before you want 10 pack abs real is that there are only two ways to win them. Let's look at what they are:

  1. Cosmetic surgery for the abdominal muscles pop out

If there can be boob jobs for women, why not abdominals for men? If you are ready to invest some money, your dream can come true 10 pack abs real without half a liter of trouble. Many experts have devised a convenient way to maintain these abs without training. The abdominal implant is a cosmetic surgery performed to create those 10-pack of abs by incorporating silicone to mimic them. Isn't it that easy?

  1. You have to be born with it

Many of you may bow your head in desperation right now, but that is the sad reality. Each of us are born with a certain number of tight ligaments in the rectus abdominis. So, if you were born with four ligaments stacked, you can have up to eight abs. But if you're lucky with five bands stacked, you can find your favorite 10 pack abs real in no time. However, technology has made man realize all of his dreams without falling apart. Because of this, you can create an illusion of packs of 10 without having them. You might want to consider that!

How can magic happen?

If you asked yourself:how to get 10 pack abs by illusion? ", Can we help you! The science behind making 10 packs is here – you need to get your body fat down to considerably low levels in order for your abs to pop out on their own.

With a potential fitness trainer, you can work on it and make your dream come true in no time. But since we're here to help you in any way we can, we're going to give you some mind-blowing tips how to get 10 pack abs.

10-Pack-Abs-Make-Magic-happen

  1. Drop the fat precisely

Extraction 10 pack abs real it's all about maintaining accuracy. The more you drop your body fat, the more likely you will be to get your desired pack of abs. However, there is a limit to which you need to lower your body fat. To do this, make sure you use a calculator to measure the amount of body fat you need to drop. You can also opt for a DEXA scan for the greatest convenience and accurate results.

  1. Do the 10 pack of abs workouts

Another instant method of getting your desired abs pack is one 10 pack abs workout. Make sure you exercise at least three times a week. If you are an expert at 25-30 reps, try adding weight to your workout. There is no way that you won't develop strong muscle abs with it.

  1. Check your water retention

Under the supervision of a fitness trainer, you can keep this point in mind. Checking your water retention can help reduce sodium intake and add potassium to your diet. This way, you are more likely to get the abs you want right away.

Related article – 4 pack par

The best 10 pack abs workout for you

The best 10 pack abs workout for you

Follow the instructions carefully to complete the exercise given below. Not only are they beneficial to your abs, but they'll also help you get them out in no time.

  1. Plank training
  • First, sit on your heels. Now go your hands off. Extend both legs so that your wrists can stack under your shoulders with your arms straight.
  • Make sure your body is in a straight line.
  • Balance your feet, keep your abs together, and look forward.
  • Hold this position for up to 60 seconds. Once the exercise is over, move on to your next step.
  • Before doing another rep, rest for at least 15 seconds.
  • Practice this 10 pack abs workout regularly gaining bodies as fitness models.
  1. Reverse crunch
  • Lay down on your back. Lift your legs up so your thighs are perpendicular to the floor. The knees should be bent.
  • Bring your knees into your chest to raise your hips off the floor.
  • Then return to your starting position. This results in a single rep.
  • After completing your repetition, make sure to rest for 15 seconds.
  • Practice these 10 pack abswork out for excellent rectus abdominis.

10 pack-off workout

Diet plan for 10 pack abs

Meal # 1 (breakfast)

4 pampered proteins.

1 ovalbumin bowl in oil.

2 slices of black bread.

1 serving (30 g) of oatmeal with milk (I like to add 1 almonds and 20 grams of walnuts and some raisins for flavor).

Meal # a couple (snack)

1 serving of broccoli.

3 hard-boiled egg whites.

Meal # 3 (lunch)

Half a tandoori chicken.

1 roti.

1 cup of mixed vegetables (specially cucumber).

1 apple.

Meal # 4 (post-trip meal)

1 banana with whey super molecule shake.

Meal # 5 (dinner)

2 massive cups of vegetables and fruits (including cucumber, watermelon, and papaya).

½ cup of spinach.

5-6 berries like strawberries.

frequently asked Questions

What food should I eat to maintain my 10 pack abs?

Eat high protein foods. A protein breakfast would be an ideal option.

Is It Hard To Get 10 Packs Of Abs?

No. If you follow the instructions above, you are only an inch away from your desired pack.

These were some of the best ways to win 10 pack abs in no time. If you're interested in getting instant packs of 10, don't forget to try at least one of the above options for yourself. Good luck!

JBL Club One Review: Heavyweight Headphones Pack A Punch

JBL Club One ANC headphones

"Built for those who love club sound, they're a bit expensive for what you get."

  • Powerful, precise sound

  • Outstanding workmanship

  • Easy to use controls

  • Very good call quality

  • Excellent battery life without ANC

  • Heavy

  • Lack of low-end depth and warmth

  • Earcups may not be sealed to all users

  • Only one ANC mode is available at a time

Top tier over-the-ear active noise canceling (ANC) headphones already have an impressive number of competitors, including the $ 700 Bose Noise Canceling 700 headphones, the $ 350 Sony WH-1000XM3 that $ 400 Bowers & Wilkins PX7 and the Sennheiser & # 39; s $ 400 Momentum 3 Wireless.

But there's still room for one and JBL hopes that the new Club One worth $ 350 will earn a place at the table. Do you succeed? Check out our full review.

Design and materials

Swivel JBL Club One ANC headphonesSimon Cohen / Digital Trends

Take the JBL Club One and you immediately know that JBL is not playing around. Everything about these headphones says premium. There is high-quality information everywhere, from the heavy metal slides, hinges and ear cup cones to the deeply padded (and magnetically attached) ear pads to the full leather headband.

Regardless of how heavy they are, they are remarkably well balanced once you put them upside down.

This build quality has its price: the Club Ones weigh a whopping 13.3 ounces. To put that in perspective: The PX7 weighs 10.7 ounces and the WH-1000XM3 weighs just under 8.9 ounces.

Amazingly, despite their weight, once you put them upside down they are remarkably well balanced. The combination of headband padding and clamping pressure helps Club Ones feel lighter than their numbers suggest.

However, the comfortable, tight fit may not be for everyone. With ear cups with smaller openings than some competitors, those with large ears may feel somewhat claustrophobic. I noticed that the ear cup cones also had difficulty keeping the pads flush with the sides of my head, and I often left a small gap near the bottom.

Overall, the design of the Club One is reminiscent of a top-class luxury coupé with subtle matt surfaces and only a hint of chrome trim that surrounds the outer surface of the ear cups. I'm not quite sure what to make of the exposed braided audio cables. Depending on your point of view, they add a touch of retro coolness or interrupt the otherwise clean and simple design.

The Club One headphones come with their own hard case carrying case, a USB-C charging cable, an airplane travel adapter, a 6.3 mm plug adapter and two types of analog cables, one of which has an inline remote control and a microphone disposes.

Control and ease of use

JBL Club One ANC headphone controlSimon Cohen / Digital Trends

As the name suggests, Club One headphones are inspired by DJs, according to JBL. That certainly happens in the JBL headphones companion app (more on that later), but not so much in the way the club ones are physically structured. The rotating swivel joints under the hinge of the headband and the pivot points of the ear cup don't let an ear cup turn around for comfortable use in a one-handed DJ style.

This limitation also means that the auricles don't lie flat when you lie around your neck. It's not a deal-breaker, but if you've ever worn full-size headphones while sitting on the plane for hours, you'll appreciate this added flexibility.

Most of the controls on the Club One are very familiar: Play / pause and volume are integrated into an easy-to-find and use three-way control on the right ear cup, while the buttons for power supply, Bluetooth and ANC are equally accessible on the left. The oversized "Action" button, which takes up the entire outer surface of the left can, is a surprise. It is used to summon the Google Assistant or Alexa of your choice, though strangely not Siri.

I like the massive physical button, but it would be nice if I could switch the voice assistant feature to ANC mode, as this is a feature I've used more often.

Another surprise is the double set of inputs for the set of analog cables that come with the Club Ones. Unlike virtually all wireless headphones we've seen, Club Ones give you a choice of which ear cup the cable will go to when you want to be wired, and the connectors use a twist-lock design for added security – another one Rarity in the wireless world.

Sound quality

JBL Club One ANC headphonesSimon Cohen / Digital Trends

The club ones sound great, but not what I expected. For me, “DJ-inspired” suggests a bass-forward signature that reflects the throbbing beat of the club floor, but the EQ is actually much milder. Instead of a deep boom, the club ones are turning towards the energetic mids and highs – the elements that puncture an EDM track through the build just before the beat drops.

The result is a sound that creates crystal clear and precise upper registers – almost painful – that really complement the EDM genre.

They convey neither warmth nor expansion nor some of the other headphones in this category

I think that shouldn't come as a surprise. In the JBL Headphones app you will find a special area for EQ adjustments that were developed by world-famous DJs such as Armin van Buren, Sunnery James and Tigerlily – as if Club One's claim to DJ culture was not clear enough.

JBL Club One ANC headphone appTapping these DJ presets will give you a variety of sound switches. You can also just switch to the custom EQ section and program your own with a very versatile graphic slider.

If the sound of Club One has a disadvantage, they don't convey the warmth or expansion of a sound stage, as well as some other headphones in that category.

Sony's excellent WH-1000XM3 can't keep up with Club Ones in terms of pure energy, but it does better swing low-end basses through your whole body. If the Sonys are the Boom Boom Pow of the Black Eyed Peas, then the JBLs are David Guettas Titanium.

In an ideal world, all headphones would be equally comfortable to play all kinds of music, but the club ones have clearly set their sights on the genres you are most likely to hear … in the club.

Some people are very picky about Bluetooth audio codecs. If that sounds like you, you should know that the Club One only supports SBC and AAC Bluetooth connections despite the high end price – not aptX, aptX HD or LDAC. If you want a higher quality level, you must either use the digital T0-to-analog converter (DAC) of your phone or your own DAC and one of the supplied analog cables. JBL claims that when used with these cables, Club One's frequency response jumps to high-definition audio.

I used the Tidal HiFi Masters catalog and put the Club Ones to the test. There is no doubt: they sounded even better with this source, but their extremely powerful EQ remained something I thought genres like jazz, classical and blues didn't do.

Noise cancellation

JBL Club One ANC headphone hingeSimon Cohen / Digital Trends

It takes a hell of a lot of effort to beat Sony and Bose at the ANC game, and although the Club Ones do their best – they eliminate a lot of external sounds – it is not their killer function.

Part of the problem is the design of the headphones themselves. Without a perfect seal around the ear cups, noise cancellation can never be as effective as with tightly closed things. JBL claims that True Adaptive Noise Canceling responds to the environment and changes in real time to adjust by compensating for sound leaks caused by factors such as hair, glasses and head movements. In practice, however, it could not rule out any booming noises such as bathroom fans, dehumidifiers and hair dryers, as well as the Sony WH-1000XM3.

However, it is not a big gap. I would say the club ones are about 85% as effective as the Sonys, but there is something to keep in mind if ANC is a big item on your headphone wish list.

I was also confused about Club One's ANC-related features. The ANC button has two modes: Ambient Aware, which allows you to switch between full ANC and the possibility of outside noise, and TalkThru, which allows you to switch between full ANC and a volume at a reduced volume to conduct a call. For some reason, you can only use Ambient Aware or TalkThru, not both. You use the headphone app to decide which one to control with the ANC button. However, you decide which one is really difficult – both are useful at different times.

The Club Ones also lack any kind of adjustment to the ANC intensity, in contrast to the Sonys with their app-adjustable ANC and Microsoft Surface Headphones 2 with their fantastic ANC function with rotary knob.

There's a clever "Silent Now" feature that allows you to activate ANC without turning on the club ones completely and wasting battery for Bluetooth or amplification. This is something more ANC headphones should offer.

Battery life

JBL takes 45 hours of playback time for the club ones without using ANC, which is very good. However, when the ANC is switched on, this number is only 23 hours. They're certainly better than some noise-canceling headphones like the Momentum 3 Wireless, which only offer 17 hours, but after 30 hours, they're not as brave as the Sony WH-1000XM3.

In less than two hours, they have a quicker turnaround time between uses than the Sonys.

Call quality

JBL Club One ANC headphonesSimon Cohen / Digital Trends

Overall, JBL has a winner here for calls in noisy environments.

In my experience, wireless headphones and real wireless earbuds can either suppress unwanted noise during a call or provide very clear call quality. If you ever find one that can do both, keep it! The Club Ones fall into the first category and do an excellent job of suppressing the sounds that compete with your voice. I was standing right next to a loud dehumidifier and my caller said she was not aware of it at all. Of course, less consistent sounds like traffic or construction are not canceled as effectively, but still it's pretty impressive.

The downside is that my voice apparently did the wobbly thing that I associated with powerful noise canceling microphones.

Overall, JBL has a winner here for calls in noisy environments.

Our opinion

JBL rated the Club One headphones in a highly competitive area at $ 350. And while their build quality and materials are sure to match the competition and call quality is very good, their average and sometimes uncomfortable ANC performance and EDM-oriented acoustics make it difficult to give them an unconditional recommendation for everyone.

Is there a better alternative?

For the same price (and sometimes just $ 280), the Sony WH-1000XM3 offers lower weight, better ANC performance, and longer battery life when the ANC is on. We believe that their sound signature will appeal to a wider audience. There's a reason why they're still our number one.

How long will they last?

A standard one-year guarantee applies to the JBL Club One headphones. However, the build quality of these headphones is excellent and I suspect they will last for many years as long as you don't abuse them. The magnetic ear pads can be easily replaced when worn, as long as JBL continues to sell replacements.

Should you buy them

Yes – if your sound quality preferences match Club One's strengths, that is performance and precision focusing on the higher registers, for an energetic audio experience and you don't mind the extra bulk, these headphones deliver the goods.

Editor's recommendations




The Six Pack of Knowledge: Thought Leaders in Hypertrophy

Find our podcasts: iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM, PodBean

This is a series of interviews with some of the leading minds and thought leaders working in the industry today. I am your host, Tom MacCormick, a personal trainer and online coach. A few things make these podcasts unique and I hope they are fun and inspiring: I try to curate the world's greatest hypertrophy experts. I think we got off to a good start with the experts listed below.

Second, I constantly work with clients in the gym and online, people who face challenges that are unique to them, but all have the common goal of being fit and healthy and showing these results in their bodies. So I have a lot of questions and experiences about the conversations in these podcasts.

All of these podcasts, individually or collectively, represent the latest in human performance and hypertrophy training. It is based on solid research, extensive expertise and knowledge gained through real training practices.

Nerding Out on Muscle Growth, Strength, and Repeat Schemes

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Greg Nuckols is a record-breaking powerlifter, fitness author, podcaster and all-round training nerd owner of Stronger by Science. He wants to help lifters and trainers train smarter.

In this episode we discuss:

  • The predictors of muscle potential
  • Training guidelines for hypertrophy
  • The role of strength in hypertrophy
  • Why he doesn't drink the effective repetitions of Kool-Aid

Muscle dysmorphism and building a first-class leg set

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Adam Bisek is a trainer who is at home both personally and online. He describes his job as an opportunity to change lives. To this end, he also believes that personal training should be exactly as described, personally.

In this episode we discuss:

  • How muscular dysmorphism shaped Adam's fitness trip
  • How he got perspective and realized that his struggles were indeed a blessing in disguise
  • The importance of intent if you want to succeed
  • How to build a premium leg set

The reason that keeps you from building muscle

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Luke Leaman is a trainer, fitness trainer and founder of Muscle Nerds, the company he founded after getting angry about the industry and the lack of empathy and science in it.

In this episode we discuss:

  • The reason that keeps people from building muscle
  • How to measure your overall health and stress status with three simple metrics
  • Why Leas mode is a secret to unlock your beast mode and much more

Get bigger, get stronger, get smarter

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Daniel DeBrocke is a strength and conditioning trainer who mainly works with power lifts and an educator who works hard to share his knowledge without asking for anything. As a competitive powerlifter, it holds a total of £ 1,700. DeBrocke also wrote: Is lifting heavy weight important for building muscle? among other great articles about Breaking Muscle.

In this episode we discuss:

  • How he took himself from 165 to 286 pounds
  • How beginners can build muscles most efficiently
  • How advanced lifters should sequence their training to make optimal progress
  • Pivot blocks, strategic variations, labor capacity development and more

Control the chaos of training in CrossFit

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

James Fitzgerald has more than 20 years of experience as a strength trainer. He was also the CrossFit game champion in 2007 and is the founder of OPEX, the educational provider for coaches looking for career success, longevity and fulfillment.

In this episode we discuss:

  • Control the training chaos for CrossFit
  • Why you shouldn't let energy systems work if you want to build muscle
  • The importance of the intestine for muscle and strength gains
  • Why a cyclical approach makes sense for your trade and diet

The role of cardio in hypertrophy and why CrossFitter are so jacked up

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Kyle Hunt started his fitness journey as a £ 85 child who wanted to wrestle and is now running an online strength and fitness consultancy. He prides himself on helping people achieve their goals as time efficiently as possible.

In this episode we discuss:

  • The role of cardio in hypertrophy
  • Why CrossFitter are so jacked up
  • How to program cardio if you want muscle mass without getting out of breath and tying your shoelaces
  • How to periodize both your workout and your diet for maximum results
  • The forgotten training phase that so many people miss

Exercise frequency and stubborn muscle groups

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Juma Iraki is the founder of Iraki Nutrition, a Norwegian company made up of sports scientists, athletes, nutritionists and researchers who offer training and nutrition, education and advice services to businesses and athletes.

In this episode we discuss:

  • Training frequency for size and why it is a variable. Many people get wrong phases of specialization for stubborn muscle groups
  • How many calories do you need to build muscle?
  • How fast you should gain weight when bulking
  • The two additions that work and the other two that might work

Three simple changes for strength and growth

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Wolfgang Unsoeld from Your Personal Strength Institute is a Stuttgart-based trainer who has worked with top athletes from 20 different sports. However, the vast majority of his business spends working with customers from the general population with whom he has built a reputation as the world's leading provider of body transformations.

In this episode we discuss:

  • The similarities and differences between gene pop and elite athletes
  • The most important measuring instruments with which he tracks progress
  • The three simple changes he makes to his clients' training, eating and living habits
  • And a popular new fashion trend that is little more than an illusion designed to sell programs

Keystone habits of a slim body

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Abel Csabai. Abel went into the nutrition and training game as part of his quest for personal growth. He started the podcast "Sustainable self-development". Hundreds of hours of podcasting and his own fitness journey gave Abel the opportunity to be looked after and educated by some of the best in the business, which allowed him to put all these philosophies together to create his unique view of things.

In this episode we discuss:

  • The hard lessons he learned when trying to get big and torn
  • The basic habits for maintaining a slim body
  • The power of mindfulness
  • And realistic body fat proportions for cutting and bloating

Building muscle whether you have elite genetics or not

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Menno Henselmans. Menno is an online body trainer, scientific researcher and fitness educator who traded his company car for his passion for fitness.

In this episode, consider the following in detail:

  • When there are really tough winners
  • How to predict your genetic potential for muscle growth
  • Realistic muscle growth rates
  • How to determine your ideal training volumes and frequencies
  • The fact that Menno has stopped counting in how many countries he lived at 50! Yes, 50!

Put your head in the muscle building game

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Valentin Tambosi. Valentin is a Natural Pro bodybuilder, prep coach and educator as part of the Intelligent Strength Coach program.

His passion for training shows up in this episode and you can really feel that he enjoys helping people achieve their fitness goals.

In this episode, we delve into the following:

  • The mindset required to build muscle
  • The intensity of the effort required
  • Creation of the ideal training environment
  • The power of visualization
  • And we go into the basics of programming training in detail to maximize growth. In particular, the identification of the 3 most important pillars of muscle building

We round off the show with some important training strategies for chest, biceps and back.

Maximize your return on investment in the gym

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Borge Fagerli's background as an engineer and later as an entrepreneur and CEO has enabled him to integrate his methods into a step-by-step system that can change your health, your appearance and your performance both mentally and physically.

Borge has been in the industry for over 20 years and develops "Myo-reps" – one of the most time-efficient and effective training strategies for building muscle.

As a 45-year-old father and business owner, Borge is an expert in how busy men can achieve exceptional results without having to give up their lifestyle.

In this episode, we delve into the following:

  • What causes muscles to grow?
  • Effective repetitions
  • Junk volume
  • Maximize your return on investment through training
  • Myo-reps

And a shocking revelation about him!

Stay open, but skeptical to achieve elite performance

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Dr. Andy Galpin. Andy is a professor at the Center for Sports Performance at CSU Fullerton. He is a pioneer in the field of human performance education and has his finger on the pulse of all innovative modalities with which you can improve your sporting activities.

In this episode we deal intensively with muscle building. Andy channels both his inner brother and inner nerd to give you a variety of golden nuggets to take and use to improve your results.

The number 1 factor that determines whether you build muscle, strength and strength

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Dr. John Rusin is a leading expert in the fitness and sports performance industry for the painless performance training model that combines the world of strength and conditioning with clinical exercise-based diagnostic medicine to provide the ultimate result-based methods.

In this episode, we discuss red flags that may be holding you back, the 6 basic movement patterns, and how to develop strength in them, how to make your body bulletproof, and why strength is never a weakness.

The difference between discipline and motivation at JC Deen

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is JC Deen. JC has been active in athletics for over a decade and is now working as a fitness consultant for fitness enthusiasts and athletes around the world.

It gets people in shape and helps them learn how fitness can complement their lives instead of governing them.

In this episode, we discuss the importance of having a mentor. The psychology to achieve your goals. The lessons he learned were torn apart for the first time. How to develop positive habits and rituals, a surprising fact about your past and much more.

Increase the ROI of your diet and training with Eric Bach

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Eric Bach describes himself as a bacon, bourbon, coffee connoisseur and overly invested sports fan. He has been helping high school, college and professional athletes for a decade. Helps boys build confident, strong and athletic bodies. Works both in person and online.

Eric has tried all of the BS gimmicks in the industry. Discovered that they didn't work and reduced his training to the following motto: "Success lies in the tireless pursuit of the basics."

Below we discuss the basics of building an athletic and aesthetic body, the most important muscle building habits you need to know, common mistakes most lifters make, how fast you can build muscles realistically, and much more.

The thin advantage with Brad Borland

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Brad Borland started out as a skinny 125-pound child weighing six feet and two inches. He started strength training at the tender age of fourteen, and a few years later became a competitive, drug-free, natural bodybuilder weighing 220 pounds. Now, armed with knowledge and muscles, he has helped countless people at home and abroad.

Brad is also a university lecturer with a master's degree in kinesiology and a certified strength and conditioning specialist (CSCS) from the National Strength and Conditioning Association (NSCA).

We discuss a wide range of topics, including why people use genetics as an excuse, realistic win rates for a natural lifter, how to filter the information overload that bombarded the modern lifter, and Brad's preferred way of exercising when you want to build muscle as quickly as possible.

Strategies that can lead you from good to great in the gym

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Dr. Joel Seedman. With over 15 years of experience in personnel and team training, strength training and nutritional advice, Joel works with a large number of customers.

To maximize performance and health, Joel focuses on improving his clients' muscle function and movement mechanics. In this way, all characteristics of performance, fitness and health improve – regardless of the athlete or training goal.

In this episode, we delve into the causes of muscle growth, the role of genetics in muscle and strength gains, the benefits of eccentric isometry, factors that could hamper your progress, and Joel is the most interesting man on the planet.

Reignite the passion – lessons from a world champion

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Damian Lees. Damian is a personal trainer, online prep coach and WNBF Pro Natural Bodybuilder. At the World Championships, he took second place. In the interview we go into detail about how you can apply the principles and strategies he has learned from years as a competitive natural bodybuilder at the highest level to your own training. These tips will help you maximize your results.

We discuss the mistakes he made in the past, how to reconcile family, work and social life with the performance of the elite, which prevents people from making the progress they are able to make at home. Equip gym and more!

How to be ruthlessly efficient in the gym

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Michael Goulden. Michael is a personal trainer and founded his training facility Integra in 1997. Since then, he has integrated movement mechanics into neuromuscular preparation to develop a uniquely sustainable approach to health, fitness and performance. He has also become one of the UK's leading fitness educators.

In this episode, we delve deeply into all aspects of exercise mechanics. In conversation we discuss:

  • The importance of exercise mechanics for training efficiency
  • Considerations for individualizing the process
  • Active V passive
  • Align exercises and programs with goals
  • And a complete challenge for the contractile reach of the muscles

Feedback welcome

If you liked these podcasts and you cared about them, rate and rate them so that we can spread the word and motivate and inspire others to take their performance to the next level.

If you are interested in working with me or learning more about my approach, follow me on Instagram @tommaccormick or visit my website tommaccormick.com.

The Six Pack of Knowledge: Thought Leaders in Hypertrophy

Find our podcasts: iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM, PodBean

This is a series of interviews with some of the leading minds and thought leaders working in the industry today. I am your host, Tom MacCormick, a personal trainer and online coach. A few things make these podcasts unique and I hope they are fun and inspiring: I try to curate the world's greatest hypertrophy experts. I think we got off to a good start with the experts listed below.

Second, I constantly work with clients in the gym and online, people who face challenges that are unique to them, but all have the common goal of being fit and healthy and showing these results in their bodies. So I have a lot of questions and experiences about the conversations in these podcasts.

All of these podcasts, individually or collectively, represent the latest in human performance and hypertrophy training. It is based on solid research, extensive expertise and knowledge gained through real training practices.

Nerding Out on Muscle Growth, Strength, and Repeat Schemes

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Greg Nuckols is a record-breaking powerlifter, fitness author, podcaster and all-round training nerd owner of Stronger by Science. He wants to help lifters and trainers train smarter.

In this episode we discuss:

  • The predictors of muscle potential
  • Training guidelines for hypertrophy
  • The role of strength in hypertrophy
  • Why he doesn't drink the effective repetitions of Kool-Aid

Muscle dysmorphism and building a first-class leg set

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Adam Bisek is a trainer who is at home both personally and online. He describes his job as an opportunity to change lives. To this end, he also believes that personal training should be exactly as described, personally.

In this episode we discuss:

  • How muscular dysmorphism shaped Adam's fitness trip
  • How he got perspective and realized that his struggles were indeed a blessing in disguise
  • The importance of intent if you want to succeed
  • How to build a premium leg set

The reason that keeps you from building muscle

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Luke Leaman is a trainer, fitness trainer and founder of Muscle Nerds, the company he founded after getting angry about the industry and the lack of empathy and science in it.

In this episode we discuss:

  • The reason that keeps people from building muscle
  • How to measure your overall health and stress status with three simple metrics
  • Why Leas mode is a secret to unlock your beast mode and much more

Get bigger, get stronger, get smarter

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Daniel DeBrocke is a strength and conditioning trainer who mainly works with power lifts and an educator who works hard to share his knowledge without asking for anything. As a competitive powerlifter, it holds a total of £ 1,700. DeBrocke also wrote: Is lifting heavy weight important for building muscle? among other great articles about Breaking Muscle.

In this episode we discuss:

  • How he took himself from 165 to 286 pounds
  • How beginners can build muscles most efficiently
  • How advanced lifters should sort their training for optimal progress
  • Pivot blocks, strategic variations, labor capacity development and more

Control the chaos of training in CrossFit

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

James Fitzgerald has more than 20 years of experience as a strength trainer. He was also the CrossFit game champion in 2007 and is the founder of OPEX, the educational provider for coaches looking for career success, longevity and fulfillment.

In this episode we discuss:

  • Control the training chaos for CrossFit
  • Why you shouldn't let energy systems work if you want to build muscle
  • The importance of the intestine for muscle and strength gains
  • Why a cyclical approach makes sense for your trade and diet

The role of cardio in hypertrophy and why CrossFitter are so jacked up

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Kyle Hunt started his fitness journey as a £ 85 child who wanted to wrestle and is now running an online strength and fitness consultancy. He prides himself on helping people achieve their goals as time efficiently as possible.

In this episode we discuss:

  • The role of cardio in hypertrophy
  • Why CrossFitter are so jacked up
  • How to program cardio if you want muscle mass without getting out of breath and tying your shoelaces
  • How to periodize both your workout and your diet for maximum results
  • The forgotten training phase that so many people miss

Exercise frequency and stubborn muscle groups

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Juma Iraki is the founder of Iraki Nutrition, a Norwegian company made up of sports scientists, athletes, nutritionists and researchers who provide training and nutrition, education and advice services to companies and athletes.

In this episode we discuss:

  • Training frequency for size and why it is a variable. Many people get wrong phases of specialization for stubborn muscle groups
  • How many calories do you need to build muscle?
  • How fast you should gain weight when bulking
  • The two additions that work and the other two that might work

Three simple changes for strength and growth

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Wolfgang Unsoeld from Your Personal Strength Institute is a Stuttgart-based trainer who has worked with top athletes from 20 different sports. However, the vast majority of his business spends working with customers from the general population with whom he has built a reputation as the world's leading provider of body transformations.

In this episode we discuss:

  • The similarities and differences between gene pop and elite athletes
  • The most important measuring instruments with which he tracks progress
  • The three simple changes he makes to his clients' training, eating and living habits
  • And a popular new fashion trend that is little more than an illusion designed to sell programs

Keystone habits of a slim body

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Abel Csabai. Abel went into the nutrition and training game as part of his quest for personal growth. He started the podcast "Sustainable self-development". Hundreds of hours of podcasting and his own fitness journey gave Abel the opportunity to be looked after and educated by some of the best in the business, which allowed him to put all of these philosophies together to create his unique view of things.

In this episode we discuss:

  • The hard lessons he learned when trying to get big and torn
  • The basic habits for maintaining a slim body
  • The power of mindfulness
  • And realistic body fat proportions for cutting and bloating

Building muscle whether you have elite genetics or not

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Menno Henselmans. Menno is an online body trainer, scientific researcher and fitness educator who traded his company car for his passion for fitness.

In this episode, consider the following in detail:

  • When there are really tough winners
  • How to predict your genetic potential for muscle growth
  • Realistic muscle growth rates
  • How to determine your ideal training volumes and frequencies
  • The fact that Menno has stopped counting in how many countries he lived at 50! Yes, 50!

Put your head in the muscle building game

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Valentin Tambosi. Valentin is a Natural Pro bodybuilder, prep coach and educator as part of the Intelligent Strength Coach program.

His passion for training shows up in this episode and you can really feel that he enjoys helping people achieve their fitness goals.

In this episode, we delve into the following:

  • The mindset required to build muscle
  • The intensity of the effort required
  • Creation of the ideal training environment
  • The power of visualization
  • And we go into the basics of programming training in detail to maximize growth. In particular, the identification of the 3 most important pillars of muscle building

We round off the show with some important training strategies for chest, biceps and back.

Maximize your return on investment in the gym

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Borge Fagerli's background as an engineer and later as an entrepreneur and CEO has enabled him to integrate his methods into a step-by-step system that can change your health, appearance and performance both mentally and physically.

Borge has been in the industry for over 20 years and develops “Myo-reps” – one of the most time-efficient and effective training strategies for building muscle.

As a 45-year-old father and business owner, Borge is an expert in how busy men can achieve exceptional results without having to give up their lifestyle.

In this episode, we delve into the following:

  • What causes muscles to grow?
  • Effective repetitions
  • Junk volume
  • Maximize your return on investment through training
  • Myo-reps

And a shocking revelation about him!

Stay open, but skeptical to achieve elite performance

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Dr. Andy Galpin. Andy is a professor at the Center for Sports Performance at CSU Fullerton. He is a pioneer in the field of human performance education and has his finger on the pulse of all innovative modalities with which you can improve your sporting activities.

In this episode we deal intensively with muscle building. Andy channels both his inner brother and inner nerd to give you a variety of golden nuggets to take and use to improve your results.

The number 1 factor that determines whether you build muscle, strength and strength

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Dr. John Rusin is a leading expert in the fitness and sports performance industry for the painless performance training model that combines the world of strength and conditioning with clinical exercise-based diagnostic medicine to provide the ultimate result-based methods.

In this episode we discuss red flags that may be holding you back, the 6 basic movement patterns, and how to develop strength in them, how to make your body bulletproof, and why strength is never a weakness.

The difference between discipline and motivation at JC Deen

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is JC Deen. JC has been in athletics for over a decade and is now working as a fitness consultant for fitness enthusiasts and athletes around the world.

It gets people in shape and helps them learn how fitness can complement their lives instead of governing them.

In this episode, we discuss the importance of having a mentor. The psychology to achieve your goals. The lessons he learned were torn apart for the first time. How to develop positive habits and rituals, a surprising fact about your past and much more.

Increase the ROI of your diet and training with Eric Bach

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Eric Bach describes himself as a bacon, bourbon, coffee connoisseur and overly invested sports fan. He has been helping high school, college and professional athletes for a decade. Helps boys build confident, strong and athletic bodies. Works both in person and online.

Eric has tried all of the BS gimmicks in the industry. Discovered that they didn't work and reduced his training to the following motto: "Success lies in the tireless pursuit of the basics."

Below we discuss the basics of building an athletic and aesthetic body, the most important muscle building habits you need to know, common mistakes most lifters make, how fast you can build muscles realistically, and much more.

The thin advantage with Brad Borland

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Brad Borland started out as a skinny 125-pound child weighing six feet and two inches. He started strength training at the tender age of fourteen, and a few years later became a competitive, drug-free, natural bodybuilder weighing 220 pounds. Now, armed with knowledge and muscles, he has helped countless people at home and abroad.

Brad is also a university lecturer with a master's degree in kinesiology and a certified strength and conditioning specialist (CSCS) from the National Strength and Conditioning Association (NSCA).

We discuss a wide range of topics, including why people use genetics as an excuse, realistic win rates for a natural lifter, how to filter the information overload that bombarded the modern lifter, and Brad's preferred way of exercising when you want to build muscle as quickly as possible.

Strategies that can lead you from good to great in the gym

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Dr. Joel Seedman. With over 15 years of experience in personnel and team training, strength training and nutritional advice, Joel works with a large number of customers.

To maximize performance and health, Joel focuses on improving his clients' muscle function and movement mechanics. In this way, all characteristics of performance, fitness and health improve – regardless of the athlete or training goal.

In this episode, we delve into the causes of muscle growth, the role of genetics in muscle and strength gains, the benefits of eccentric isometry, factors that could hamper your progress, and Joel is the most interesting man on the planet.

Reignite the passion – lessons from a world champion

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Damian Lees. Damian is a personal trainer, online prep coach and WNBF Pro Natural Bodybuilder. At the World Championships, he took second place. In the interview we go into detail about how you can apply the principles and strategies he has learned from years as a competitive natural bodybuilder at the highest level to your own training. These tips will help you maximize your results.

We discuss the mistakes he has made in the past on how to reconcile family, work and social life with elite performance, which prevents people from making the progress they are capable of doing at home equip and much more!

How to be ruthlessly efficient in the gym

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Our guest for this episode is Michael Goulden. Michael is a personal trainer and founded his training facility Integra in 1997. Since then, he has integrated movement mechanics into neuromuscular preparation to develop a uniquely sustainable approach to health, fitness and performance. He has also become one of the UK's leading fitness educators.

In this episode, we delve deeply into all aspects of exercise mechanics. In conversation we discuss:

  • The importance of exercise mechanics for training efficiency
  • Considerations for individualizing the process
  • Active V passive
  • Align exercises and programs with goals
  • And a complete challenge for the contractile reach of the muscles

Feedback welcome

If you liked these podcasts and you cared about them, rate and rate them so that we can spread the word and motivate and inspire others to take their performance to the next level.

If you are interested in working with me or learning more about my approach, follow me on Instagram @tommaccormick or visit my website tommaccormick.com.