The Secret to Thicker Arms 🦾

Описание: 🚀 Crushing the Goals: One Rep at a Time! 💪
Welcome to MAK TV – The Ultimate Destination for Iron, Discipline, and Results.

If you are watching this, you’ve already made the hardest decision: the decision to show up. In a world full of distractions and excuses, you chose the grind. Whether you’re hitting a massive new Personal Record (PR), obsessing over perfecting your squat form, or simply trying to stay consistent during a busy week—we are all in this together. This isn't just a fitness channel; it’s a movement dedicated to the pursuit of the best version of ourselves. Every drop of sweat is an investment in your future self. We don't stop when we are tired; we stop when we are done.

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🏋️ THE MAK TV BLUEPRINT: MAXIMIZE YOUR GAINS
To reach your goals, you need a strategy. Here is the foundation of everything we preach on this channel:

1. Mind-Muscle Connection Lifting heavy is great, but lifting right is better. Focus on the squeeze. Every rep should be intentional. If you don't feel the muscle working, you're just moving weight—you aren't building a body. We dive deep into the mechanics of movement to ensure that every second you spend in the gym is effective.

2. Progressive Overload Your body is an adaptive machine. If you do the same thing every week, you will stay the same. To grow, you must increase the weight, the reps, or decrease the rest time. Challenge your limits every single session. Tracking your progress is not optional—it is a requirement for success.

3. The Power of Consistency Intensity builds clips for social media, but consistency builds champions. Even on the days you feel like giving 50%, show up and give that 50%. It beats 0% every time. The gym is a sanctuary where discipline is practiced daily.

📅 THE 7-DAY ELITE TRAINING SPLIT
Copy and paste this into your notes and try it this week to shock your system!

MONDAY: Chest & Triceps (The Push) – Flat Barbell Bench Press, Incline Dumbbell Press, Cable Flyes, Skull Crushers, and Tricep Rope Pushdowns. Focus on explosive power.

TUESDAY: Back & Biceps (The Pull) – Conventional Deadlifts, Weighted Pull-ups, Seated Cable Rows, Barbell Curls, and Hammer Curls. Focus on width and thickness.

WEDNESDAY: Legs (The Foundation) – Barbell Squats, Romanian Deadlifts, Leg Press, Leg Extensions, and Seated Calf Raises. Never skip leg day if you want a powerful physique.

THURSDAY: Shoulders & Abs – Overhead Press, Dumbbell Lateral Raises, Face Pulls, Hanging Leg Raises, and Planks. Build those boulder shoulders and a core of steel.

FRIDAY: Upper Body Hypertrophy – A mix of chest, back, and arms with focus on higher reps (12-15) and short rest periods to maximize metabolic stress and chase the pump.

SATURDAY: Active Recovery & Mobility – A long hike, light swimming, or a dedicated 30-minute mobility and foam rolling session.

SUNDAY: Rest & Mental Reset – Focus on full recovery. Meal prep for the upcoming week and set your intentions for the goals you want to crush in the next 7 days.

🥗 NUTRITION: FUELING THE BEAST

High-Quality Protein: Aim for sources like lean chicken, wild-caught fish, egg whites, and plant-based lentils. Protein is essential for muscle tissue repair.

Complex Carbohydrates: Fuel your high-intensity workouts with oats, sweet potatoes, quinoa, and brown rice for sustained energy levels.

Healthy Fats: Support your natural hormone production with avocados, raw nuts, seeds, and extra virgin olive oil.

Hydration Protocol: Drink at least 3 to 5 liters of water daily. Muscles are roughly 75% water—don't let dehydration kill your performance.

🔍 EXPLORE MORE TOPICS
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