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๐Ÿ”ฅ๐—ข๐—ป๐—น๐—ถ๐—ป๐—ฒ ๐—–๐—น๐—ถ๐—ฒ๐—ป๐˜ ๐—›๐—ถ๐—ด๐—ต๐—น๐—ถ๐—ด๐—ต๐˜๐˜€ ๐Ÿ’ฅ๐Ÿ” ๐ฐ๐ž๐ž๐ค๐ฌ ๐จ๐ฎ๐ญ ๐ข๐ง ๐ญ๐ก๐ข๐ฌ ๐‚๐ก๐ž๐œ๐ค-๐ข๐ง ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ฉ๐ก๐จ๐ญ๐จ๐ฌ๐Ÿ’ฅ๐–๐ข๐ž๐ ๐ก๐ญ ๐Ÿ๐ŸŽ๐Ÿ“๐ฅ๐› / ๐Ÿ—๐Ÿ‘.๐Ÿ๐ค๐ ๐ŸŸขWe haven't incorporated an...
09/04/2025

๐Ÿ”ฅ๐—ข๐—ป๐—น๐—ถ๐—ป๐—ฒ ๐—–๐—น๐—ถ๐—ฒ๐—ป๐˜ ๐—›๐—ถ๐—ด๐—ต๐—น๐—ถ๐—ด๐—ต๐˜๐˜€
๐Ÿ’ฅ๐Ÿ” ๐ฐ๐ž๐ž๐ค๐ฌ ๐จ๐ฎ๐ญ ๐ข๐ง ๐ญ๐ก๐ข๐ฌ ๐‚๐ก๐ž๐œ๐ค-๐ข๐ง ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ฉ๐ก๐จ๐ญ๐จ๐ฌ
๐Ÿ’ฅ๐–๐ข๐ž๐ ๐ก๐ญ ๐Ÿ๐ŸŽ๐Ÿ“๐ฅ๐› / ๐Ÿ—๐Ÿ‘.๐Ÿ๐ค๐ 

๐ŸŸขWe haven't incorporated any cardio until he hits 8 weeks out, Required cardio only for 15-20 mins low Intensity Bike

๐ŸŸขPutting his daily step count up to 12-15k a day for basic daily enegry output

๐ŸŸขHis strength hasn't decreased at all, and he is still getting stronger in weight training progression

๐ŸŸขFor the Remider of this Prep our main Focus is to get drier as much as possible while maintaining His size.
-
๐Ÿ”ฅBe a part of Team!

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Train with usโฌ‡๏ธ
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TraiAndBuild community!
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๐Ÿ”ฅ๐Ž๐ง๐ฅ๐ข๐ง๐ž ๐‚๐ฅ๐ข๐ž๐ง๐ญ ๐‡๐ข๐ ๐ก๐ฅ๐ข๐ ๐ก๐ญ๐ฌโœ…๏ธ๐ƒ๐ซ๐ฒ ๐‘๐ฎ๐ง ๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐’๐ก๐จ๐ฐ ๐ƒ๐จ๐ง๐žโœ…๏ธ๐Œ๐จ๐ฏ๐ข๐ง๐  ๐จ๐ง ๐ญ๐จ ๐ญ๐ก๐ž ๐Œ๐š๐ข๐ง ๐’๐ก๐จ๐ฐ ๐ข๐ฌ ๐Ÿ“ ๐–๐ž๐ž๐ค๐ฌ๐Ÿ’ฅ๐„๐ฑ๐ž๐œ๐ข๐ญ๐ข๐ง๐  ๐“๐ข๐ฆ๐ž๐ฌ ๐ข๐ฌ ๐š๐ก๐ž๐š๐ ๐จ๐Ÿ...
08/18/2025

๐Ÿ”ฅ๐Ž๐ง๐ฅ๐ข๐ง๐ž ๐‚๐ฅ๐ข๐ž๐ง๐ญ ๐‡๐ข๐ ๐ก๐ฅ๐ข๐ ๐ก๐ญ๐ฌ

โœ…๏ธ๐ƒ๐ซ๐ฒ ๐‘๐ฎ๐ง ๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐’๐ก๐จ๐ฐ ๐ƒ๐จ๐ง๐ž
โœ…๏ธ๐Œ๐จ๐ฏ๐ข๐ง๐  ๐จ๐ง ๐ญ๐จ ๐ญ๐ก๐ž ๐Œ๐š๐ข๐ง ๐’๐ก๐จ๐ฐ ๐ข๐ฌ ๐Ÿ“ ๐–๐ž๐ž๐ค๐ฌ

๐Ÿ’ฅ๐„๐ฑ๐ž๐œ๐ข๐ญ๐ข๐ง๐  ๐“๐ข๐ฆ๐ž๐ฌ ๐ข๐ฌ ๐š๐ก๐ž๐š๐ ๐จ๐Ÿ ๐ฎ๐ฌ๐Ÿ‘Œ

๐‹๐ž๐ญ'๐ฌ ๐‘๐จ๐œ๐ค ๐' ๐‘๐จ๐ฅ๐ฅ๐ŸคŸ

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By: TraiAndBuild!
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๐Ÿ”ฅ๐Ÿ‘ ๐ƒ๐š๐ฒ๐ฌ ๐Ž๐ฎ๐ญ! ๐’๐ญ๐ข๐ฅ๐ฅ ๐‚๐š๐ซ๐› ๐ƒ๐ž๐ฉ๐ฅ๐ž๐ญ๐ž๐ ๐š๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐ข๐ง๐ญ.๐Ÿ’ฅ๐–๐ž ๐‡๐š๐ฏ๐ž๐ง'๐ญ ๐‚๐š๐ซ๐› ๐‹๐จ๐š๐ ๐˜๐ž๐ญ, ๐ก๐ž ๐จ๐ง๐ฅ๐ฒ ๐ก๐š๐ฏ๐ž ๐Ÿ“๐ŸŽ๐  ๐จ๐Ÿ ๐‚๐š๐ซ๐›๐ฌ ๐ˆ๐ง ๐ญ๐ก๐ข๐ฌ ๐๐ก๐จ๐ญ๐จ๐Ÿ’ฅ๐’๐ญ๐š๐ซ๐ญ...
05/02/2025

๐Ÿ”ฅ๐Ÿ‘ ๐ƒ๐š๐ฒ๐ฌ ๐Ž๐ฎ๐ญ! ๐’๐ญ๐ข๐ฅ๐ฅ ๐‚๐š๐ซ๐› ๐ƒ๐ž๐ฉ๐ฅ๐ž๐ญ๐ž๐ ๐š๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐ข๐ง๐ญ.
๐Ÿ’ฅ๐–๐ž ๐‡๐š๐ฏ๐ž๐ง'๐ญ ๐‚๐š๐ซ๐› ๐‹๐จ๐š๐ ๐˜๐ž๐ญ, ๐ก๐ž ๐จ๐ง๐ฅ๐ฒ ๐ก๐š๐ฏ๐ž ๐Ÿ“๐ŸŽ๐  ๐จ๐Ÿ ๐‚๐š๐ซ๐›๐ฌ ๐ˆ๐ง ๐ญ๐ก๐ข๐ฌ ๐๐ก๐จ๐ญ๐จ
๐Ÿ’ฅ๐’๐ญ๐š๐ซ๐ญ๐ข๐ง๐  ๐‡๐ข๐ฌ ๐‘ญ๐’Š๐’“๐’”๐’• ๐‚๐š๐ซ๐› ๐‹๐จ๐š๐ ๐€๐Ÿ๐ญ๐ž๐ซ ๐–๐ž๐ข๐ ๐ก-๐ข๐ง๐ฌ ๐š๐ญ ๐Ÿ•๐ŸŽ๐ŸŽ๐  ๐’๐ฉ๐ฅ๐ข๐ญ๐ญ๐ข๐ง๐  ๐ข๐ญ ๐ž๐ฏ๐ž๐ซ๐ฒ ๐Ÿ-๐Ÿ‘ ๐ก๐จ๐ฎ๐ซ๐ฌ
๐Ÿ’ฅ๐–๐ž ๐ฆ๐š๐ง๐š๐ ๐ž๐ ๐ญ๐จ ๐ฆ๐š๐ข๐ง๐ญ๐š๐ข๐ง ๐‡๐ข๐ฌ ๐ฌ๐ข๐ณ๐ž ๐ฐ๐ก๐ข๐ฅ๐ž ๐ฅ๐ž๐š๐ง๐ข๐ง๐  ๐จ๐ฎ๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฐ๐ก๐จ๐ฅ๐ž ๐ฉ๐ซ๐ž๐ฉ!
๐Ÿ’ฅ๐Ÿ”๐ŸŽ-๐Ÿ•๐ŸŽ% ๐”๐ฉ๐ฉ๐ž๐ซ ๐ฐ๐จ๐ซ๐ค ๐ˆ๐ง๐ญ๐ž๐ง๐ฌ๐ข๐ญ๐ฒ ๐“๐จ๐๐š๐ฒ
๐Ÿ’ฅ๐‹๐ž๐ฌ๐ฌ๐ž๐ซ ๐ฌ๐ญ๐ž๐ฉ ๐œ๐จ๐ฎ๐ง๐ญ
๐Ÿ’ฅ๐–๐ž ๐š๐ซ๐ž ๐ซ๐ž๐š๐๐ฒ!

๐ŸŸข๐‹๐ž๐ญ'๐ฌ ๐‘๐จ๐œ๐ค ๐' ๐‘๐จ๐ฅ๐ฅ๐ŸคŸ

๐Ÿ’ฅ๐„๐ฑ๐ž๐œ๐ข๐ญ๐ข๐ง๐  ๐“๐ข๐ฆ๐ž๐ฌ ๐ข๐ฌ ๐š๐ก๐ž๐š๐ ๐จ๐Ÿ ๐ฎ๐ฌ๐Ÿ‘Œ

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๐ŸŸขMuscle soreness is pretty much a fact of life for most bodybuilders. However, some use pain killers and anti-inflammato...
04/24/2025

๐ŸŸขMuscle soreness is pretty much a fact of life for most bodybuilders. However, some use pain killers and anti-inflammatory drugs in an attempt to quell this soreness. Does this affect gains?

๐ŸŸขWhen we perform hard training, we often end up with some muscle damage. When we have muscle damage, our bodies produce an inflammatory response to help
heal said damage. This inflammation can actually play a
role in the protein synthesis (growth) response to training.
If we take drugs that reduce inflammation following training, our protein synthesis response to training drops

๐ŸŸขNow, if you only do this every once in a while, It's probably not a big deal. However, if you're doing this on the regular, you might be impairing your long-term progress. If you really hate soreness, try adding an activity like yoga or hiking between workouts. That will get your blood flowing and reduce the sensation of pain without
impairing gains!

๐Ÿ”ฅReference: Trappe, T. A., White, F., Lambert, C. P., Cesar, D., Hellerstein, M., & Evans, W. J. (2002). Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis. American Journal of Physiology-Endocrinology and Metabolism, 282(3). E551-E556.

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๐Ÿ’ฅ๐‰๐š๐œ๐ค๐ฌ๐จ๐ง ๐ข๐ฌ ๐Ÿ” ๐ฐ๐ž๐ž๐ค๐ฌ ๐จ๐ฎ๐ญ ๐ข๐ง ๐ญ๐ก๐ข๐ฌ ๐‚๐ก๐ž๐œ๐ค-๐ข๐ง ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ฉ๐ก๐จ๐ญ๐จ๐ฌ๐Ÿ’ฅ๐–๐ข๐ž๐ ๐ก๐ญ ๐Ÿ๐ŸŽ๐Ÿ“๐ฅ๐› / ๐Ÿ—๐Ÿ‘.๐Ÿ๐ค๐ ๐ŸŸขWe haven't incorporated any cardio until ...
04/01/2025

๐Ÿ’ฅ๐‰๐š๐œ๐ค๐ฌ๐จ๐ง ๐ข๐ฌ ๐Ÿ” ๐ฐ๐ž๐ž๐ค๐ฌ ๐จ๐ฎ๐ญ ๐ข๐ง ๐ญ๐ก๐ข๐ฌ ๐‚๐ก๐ž๐œ๐ค-๐ข๐ง ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ฉ๐ก๐จ๐ญ๐จ๐ฌ
๐Ÿ’ฅ๐–๐ข๐ž๐ ๐ก๐ญ ๐Ÿ๐ŸŽ๐Ÿ“๐ฅ๐› / ๐Ÿ—๐Ÿ‘.๐Ÿ๐ค๐ 

๐ŸŸขWe haven't incorporated any cardio until he hits 8 weeks out, Required cardio only for 15-20 mins low Intensity Bike

๐ŸŸขPutting his daily step count up to 12-15k a day for basic daily enegry output

๐ŸŸขHis strength hasn't decreased at all, and he is still getting stronger in weight training progression

๐ŸŸขFor the Remider of this Prep our main Focus is to get drier as much as possible while maintaining His size.
-
๐Ÿ”ฅBe a part of Team!

โšก๏ธCheck out our website:
Train with usโฌ‡๏ธ
For more lnfo:๐Ÿ‘‡
www.TrainAndBuild.Net
-

๐Ÿ”ฅBe a part of Wolves Den
TraiAndBuild community!
โ€ข
โšก๏ธCheck out our website:
Train with usโฌ‡๏ธ
For more lnfo:๐Ÿ‘‡
www.TrainAndBuild.Net
โ€ข
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๐Ÿ”ฅ๐‘ช๐’๐’Ž๐’‘ ๐‘ท๐’“๐’†๐’‘ ๐‘ฐ๐’” ๐‘ฑ๐’–๐’”๐’• ๐‘จ๐’“๐’๐’–๐’๐’… ๐’•๐’‰๐’† ๐‘ช๐’๐’“๐’๐’†๐’“!โœ…๏ธ๐Ÿ๐ŸŽ ๐‘ด๐’๐’๐’•๐’‰๐’” ๐’๐’‡ ๐‘ฐ๐’Ž๐’‘๐’“๐’๐’—๐’†๐’Ž๐’†๐’๐’• ๐‘บ๐’†๐’‚๐’”๐’๐’โœ…๏ธ๐Ÿ— ๐‘พ๐’†๐’†๐’Œ๐’” ๐’๐’‡ ๐‘ด๐’Š๐’๐’Š ๐‘ช๐’–๐’•โœ…๏ธ๐Ÿ‘-๐Ÿ’ ๐‘พ๐’†๐’†๐’Œ๐’” ๐’๐’‡ ๐‘ด๐’‚๐’Š๐’๐’•๐’†๐’๐’‚๐’๐’„๐’† ๐‘ท๐’‰...
03/25/2025

๐Ÿ”ฅ๐‘ช๐’๐’Ž๐’‘ ๐‘ท๐’“๐’†๐’‘ ๐‘ฐ๐’” ๐‘ฑ๐’–๐’”๐’• ๐‘จ๐’“๐’๐’–๐’๐’… ๐’•๐’‰๐’† ๐‘ช๐’๐’“๐’๐’†๐’“!

โœ…๏ธ๐Ÿ๐ŸŽ ๐‘ด๐’๐’๐’•๐’‰๐’” ๐’๐’‡ ๐‘ฐ๐’Ž๐’‘๐’“๐’๐’—๐’†๐’Ž๐’†๐’๐’• ๐‘บ๐’†๐’‚๐’”๐’๐’

โœ…๏ธ๐Ÿ— ๐‘พ๐’†๐’†๐’Œ๐’” ๐’๐’‡ ๐‘ด๐’Š๐’๐’Š ๐‘ช๐’–๐’•

โœ…๏ธ๐Ÿ‘-๐Ÿ’ ๐‘พ๐’†๐’†๐’Œ๐’” ๐’๐’‡ ๐‘ด๐’‚๐’Š๐’๐’•๐’†๐’๐’‚๐’๐’„๐’† ๐‘ท๐’‰๐’‚๐’”๐’†

๐ŸŸข๐‹๐ž๐ญ'๐ฌ ๐‘๐จ๐œ๐ค ๐' ๐‘๐จ๐ฅ๐ฅ๐ŸคŸ

๐Ÿ’ฅ๐„๐ฑ๐ž๐œ๐ข๐ญ๐ข๐ง๐  ๐“๐ข๐ฆ๐ž๐ฌ ๐ข๐ฌ ๐š๐ก๐ž๐š๐ ๐จ๐Ÿ ๐ฎ๐ฌ๐Ÿ‘Œ

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TraiAndBuild community!
โ€ข
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Train with usโฌ‡๏ธ
For more lnfo:๐Ÿ‘‡
www.TrainAndBuild.Net
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๐Ÿ”ฅWe can separate the main calf muscle, the gastrocnemius, into medial and lateral heads. With this knowledge, bodybuilde...
02/07/2025

๐Ÿ”ฅWe can separate the main calf muscle, the gastrocnemius, into medial and lateral heads. With this knowledge, bodybuilders have long altered toe angles on calf raises to exaggerate one head over the other. We now have scientific evidence that supports this practice! This study found that performing calf raises with the toes pointed out preferentially developed the inner calf (medial head), whereas using toes pointed in exaggerated the outer calf (lateral head). With this in mind, be sure to alternate your toe angle between calf training workouts to exaggerate both heads of the gastrocnemius!

๐ŸŸขBased on: Nunes, J. P., Costa, B. D., Kassiano, W., Kunevaliki, Gใ€ Castro-e-Souza, P, Rodacki, A. L.,...& Cyrino,E. S. (2020). Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. The Journal of Strength & Conditioning Research, 34(8), 2347-2351

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โšก๏ธCheck out our website:
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WHAT YOU GET:

โœ…A tailored diet plan for burning fat, building muscle
Diet plan that will meet your daily macros with Requried supplements needed to help the process
โœ…A complete workout program which is guaranteed to work (Both GYM or HOME )workouts are included that are equally as effective)
โœ…Weekly Adjustment of plan so that your results never slow down or stop.Weekly updates will be
assessed through progress photos/videos for
necessary changes to ensure goals are met.
โœ…Questions/answers to get you going and a weekly check in every Sunday with me directly over WhatsApp or through email...,

๐Ÿ”ฅThe old age has always been, "You tear the muscle down and repairing the microtears makes a muscle bigger and stronger....
01/29/2025

๐Ÿ”ฅThe old age has always been, "You tear the muscle down and repairing the microtears makes a muscle bigger and stronger. However, science has learned a little more about this process over the past 20 years.

๐ŸŸขWe now know that muscle damage itself doesn't necessarily lead to growth. Rather, the processes that cause damage are what lead to cell signaling and, ultimately, growth
Research has shown in a few different ways how muscle damage/soreness is poorly correlated with growth.

๐ŸŸขWhat does this mean for training? Don't base the effectiveness of a workout on how sore you feel the next day, If anything, use your soreness as a feedback tool for how stressful the workout was. If you're not sore at all the next day, it's possible that you didn't push quite hard enough and can do more weight or more reps next time you try that workout

๐Ÿ”ฅBe a part of Wolves Den By:TrainAndBuild Team!



โšก๏ธCheck out our website:
www.TrainAndBuild.Net
-
WHAT YOU GET:

โœ…A tailored diet plan for burning fat, building muscle
Diet plan that will meet your daily macros with Requried supplements needed to help the process
โœ…A complete workout program which is guaranteed to work (Both GYM or HOME )workouts are included that are equally as effective)
โœ…Weekly Adjustment of plan so that your results never slow down or stop.Weekly updates will be
assessed through progress photos/videos for
necessary changes to ensure goals are met.
โœ…Questions/answers to get you going and a weekly check in every Sunday with me directly over WhatsApp or through email...,

๐Ÿ”ฅแดกสœแด€แด› ษช๊œฑ สŸแด‡แด€ษด ส™แดœสŸแด‹ษชษดษข?๐ŸŸขalso known as clean bulking, is a bodybuilding technique that involves eating more calories than ...
01/07/2025

๐Ÿ”ฅแดกสœแด€แด› ษช๊œฑ สŸแด‡แด€ษด ส™แดœสŸแด‹ษชษดษข?

๐ŸŸขalso known as clean bulking, is a bodybuilding technique that involves eating more calories than you burn to gain muscle while minimizing fat gain. It's considered safer and healthier than dirty bulking, which involves eating high-calorie foods to gain weight quickly

๐ŸŸขSome say that lean bulking is often used by athletes who want to stay lean during the off-season, such as boxers, gymnasts, and strength athletes. However, it's not for everyone because weight gain tends to occur more slowly than with other bulking methods. An effective bulking cycle can last 16โ€“26 weeks or even over a year, and you can expect to see some progress after 6โ€“8 weeks.

๐Ÿ”ฅBe a part of Wolves Den Community!



โšก๏ธCheck out our website:
www.TrainAndBuild.Net
-
WHAT YOU GET:

โœ…A tailored diet plan for burning fat, building muscle
Diet plan that will meet your daily macros with Requried supplements needed to help the process
โœ…A complete workout program which is guaranteed to work (Both GYM or HOME )workouts are included that are equally as effective)
โœ…Weekly Adjustment of plan so that your results never slow down or stop.Weekly updates will be
assessed through progress photos/videos for
necessary changes to ensure goals are met.
โœ…Questions/answers to get you going and a weekly check in every Sunday with me directly over WhatsApp or through email...,

๐ŸŸขHappy New Year from Wolves Den TraiAndBuild team! lf there's one tip we have for everyone to kick off the new year righ...
01/02/2025

๐ŸŸขHappy New Year from Wolves Den TraiAndBuild team! lf there's one tip we have for everyone to kick off the new year right, it's all about goal setting.

๐ŸŸขMake reasonable and timely goals - even split your major goals into smaller, more achievable goals. Success is the best way to stay motivated in your fitness journey, and continually reaching your goals is a great way to breed success.
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โšก๏ธCheck out our website:
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๐ŸŸขIntra-workout protein intake is aninteresting topic to cover. In short, I'm not convinced there's any unique advantage ...
12/11/2024

๐ŸŸขIntra-workout protein intake is an
interesting topic to cover. In short, I'm not convinced there's any unique advantage to consuming protein during your workout as opposed to before/after. However, this study did find an advantage to consuming whey
protein during your workout compared to carbs or soy - an interesting finding since total protein intake was similar between groups,

๐ŸŸขUltimately, I think your best bet is to consume protein around your workout. Whenever you're most convenient
period is, whether that's before, during, or after, is It's probably your best bet. Personally, we're not a huge fan of consuming protein before or during a workout since this
can cause digestive distress in some folks. You can't make gains if you spend your whole workout on the toilet!

๐ŸŸขIf consuming protein during your workout is something that works for your nutrition schedule and doesn't send you to the toilet, give it a shot and see if it helps!

๐Ÿ”ฅReference: Volek, J. S., Volk, B. M., Gรณmez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., ...& Kraemer, W. J. (2013). Whey protein supplementation during resistance training augments lean body mass Journal of the American College of Nutrition, 32(2), 122-135..
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โšก๏ธCheck out our website:
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