Velocity GYM

Natural transformations@ Velocity gym

Hello all, we are excited to announce that velocity gym is reopening from Sunday i.e., 20th June..Timings remains the same..Thank you🙏

New year offers guys...

Hello guys,

Below are the certification I have done during this year with love and support from you all...thank you guys, and

If any body needs personalized diet plan or personal training at home or at gym please let me know.. Get in touch with me on my number 9866243805 for Any queries related to diet and fitness.

I do provide online training as well.

Thank you guys once again...

6️⃣ 𝙎𝙩𝙧𝙖𝙩𝙚𝙜𝙞𝙚𝙨 𝙛𝙤𝙧 𝙈𝙤𝙧𝙚 𝙈𝙪𝙨𝙘𝙡𝙚⠀
The theory of progressive overload is fundamental to building more muscle. You need to do more overtime to keep growing.⠀ What worked when you first started training won’t work forever.⠀ The body adapts. So, you need to keep challenging it with harder workouts. That is progressive overload in nutshell.⠀ You can also apply the progressive concept to your recovery as I’ll outline below.⠀ 1️⃣ Even if you can’t add weight, doing an extra rep with the same weight you used last workout is still a progressive overload. It will challenge you and force you to grow. 2️⃣ Applying progressive overload to your recovery. Nutrition is a key component in your recovery. Without adequate nutrition you do not have the raw materials to build muscle. All the training in the world is worthless if you don’t eat enough to grow! So, add an extra serving other in the form of an additional meal or by eating more at your meals.⠀
3️⃣ An extra set = more overall work. It creates and overload and provides a growth stimulus. Every few weeks try adding a set to one exercise for each body part.⠀
4️⃣ Much like point 3️⃣ this allows you to do more training. The more training you can do without exceeding your ability to recover the better your results. Start out with the basics and gradually add more variation. Say you have been just doing squats and leg extensions for your quads. After a while you could add leg presses.
5️⃣ It doesn’t’ have to be 5kg, but the point is to continually strive to get stronger. If you can handle more weight for the same sets & reps then you got stronger. Chances are you also got bigger. (DO NOT CHASE WEIGHT AT THE EXPENSE OF FORM!!!)⠀
6️⃣ Sleep is your number 1 recovery tool. If you can improve your sleep quality and quantity you will be able to grow more. As a rule of thumb, look to get 8 hours of uninterrupted sleep each night. You should fall asleep and then wake up the next morning. If your sleep is disrupted and you wake multiple times per night then it is sub-optimal. Your recovery will suffer and your gains will too.

..be smart and train smarter..VElocity gym.

Fat Loss VS Weight Loss... Guys always go for fat loss whenever you want to loose weight.. It give you more muscle strength.. Increase bone density.. More lean muscle mass and toned body.. Be it male or female ..Velocity Gym 💪...

# # # # #7 Rules For Skinny Guy To Build Muscle Fast...... # # # # # # #

Skinny guys and hard gainers have unique challenges when setting out with the goal of building muscle mass.Here are my 7 rules that they should follow to make sure that the effort they are putting in at the gym translates into real progress.

1. Pick the Right Exercises

Exercise selection is a huge factor on how successful you will be with your muscle building efforts. Beginners and skinny guys should stay away from training arms directly, as it cuts into your recovery time and doesn’t deliver much in the way of results.

The best exercises to select will always be multi-joint compound movements such as squats, deadlifts, bench presses, overhead presses, dips and chin-ups. I also firmly believe that full body workouts or upper body/lower body splits based on basic body movements (push/pull/squat) will give the best results for the average Joe.

2. Pick the Right Training Frequency

Deciding how many times a week to train each muscle group is a major factor in how successful your training will be. The old body part splits that bodybuilders use is highly inefficient and ineffective for the average trainee.

I am a firm believer that you should “stimulate, not annihilate” your muscles for the most progress in the shortest amount of time.

By decreasing training volume per workout, but increasing your training frequency, you can train each muscle group up to 3 times as often, which will result in more growth, provided that you are able to recover from your training. If you destroy each body part once per week, that’s 52 workouts per year for each muscle group. If you lower the volume and train more frequently, that can result in as many as 156 training sessions per muscle group per year!

A more effective approach would be to train the whole body 3 times per week or do an upper body/lower body split with each being trained twice per week.

These training formats will allow you to stimulate your muscles much more frequently, with great results, and without the crippling soreness that can accompany body part splits (leg day anyone?).

3. Perfect Your Form

Proper form is immensely important to your long term success, as well as to your ability to stay injury free. Every exercise you perform should be done with proper form and always under control, with no bouncing the bar off your chest, etc.

Perfect your technique with lighter weights and make sure you are completely comfortable with the movement before you add weight to the bar.

Starting slower and focusing on your form will not only help to keep you injury free, it will also train your nervous system to become more efficient at the movement, which will allow you to use heavier weights in the future.

4. Progressive Overload

Progressive Overload is a term that simply means that you increase the stress on your body in each subsequent workout that you perform.

This can be done by adding a few pounds to the bar, adding a rep or two with the same weight, or performing the same amount of work within a shorter period of time, which is referred to as training density.

Small progress is still progress. If you are able to add even 5 pounds to a particular lift every month, that becomes 60 pounds in a year, which is a significant increase! Strive to always add at least 1-2 reps more in every workout for each lift.

If you do this consistently, you will see dramatic results for your efforts.

5. Leave Your Ego at Home

Ego can often be the biggest hurdle to getting the results you want. Ego is what sweet talk us into using more weight than we know we should to impress others around us. Everything you do in the gym should have a reason behind it, from exercise selection to training frequency, and especially the amount of weight you will use.

If you can keep your ego in check and not give a rip what someone else in the gym is doing or lifting, your long term progress, and your ability to avoid injury, will be vastly improved.

You should be using weights that are approximately 70% of your 1 rep max for sets of 8-12 reps if you are looking to gain size.

6. Make The Mind/Muscle Connection

This rule is a natural offshoot of Rule 5. Using weights that you can handle and control will make it easier for you to establish the mind/muscle connection that is so important for building muscle. A good rule of thumb when training is that if you are unable to feel the muscle working in any exercise, it’s probably a good bet that you are using too much weight.

Drop the weight a little and work on feeling the muscle working as you are lifting. Lift slower and with more concentration. Feeling the muscle working is a skill, and like any skill, you need to practice frequently to learn it. The more you do it though, the better you will become at it, and the faster the gains will come as a result of the work you are putting in at the gym.

Always remember that muscles do not know how much weight they are lifting, all they know is how much tension is being produced by the exercise you are performing.

7. Eat Like Your Life Depends On It

Skinny guys looking to gain muscle do not need to concern themselves with things like intermittent fasting, carb cycling, or low carb diets, they need to EAT, and eat LOTS.

Food is your new best friend, and you had best be getting to know each other really well. You still need to make sure that what you are eating is nutritionally dense, clean food, but other than that, you need to be taking in a lot of calories if you want to build muscle.

If you make these 7 Rules a priority in your training on a consistent basis (along with proper rest and recovery), I am convinced that you will see the major long term, injury free progress.

Thank you,
Velocity gym 💪......