Train, eat, sleep, repeat. With that philosophy and these 6 pro tips, you’ll be well on your way toward astronomical muscle growth!

You leave every sweat session feeling like your body has no choice but to grow, yet weeks pass and your scale and strength numbers seem to suggest otherwise. You may start to feel dejected by the thought of not getting the results you were expecting, but take heart: Help is here! You need a firm game plan to maximize your workouts and time in the gym.

So,From your next session try these things to maximise your gains.

COMMIT TO EVENING TRAINING SESSIONS

Athletes like Jeff Seid,Steve Cook etc prefers training in the evening, especially during a mass-gaining phase. By placing your workouts at night rather than in the morning or early afternoon, you can load your meals prior to training, and shuttle more fuel toward that workout for performance and recovery.”

KEEP YOURSELF HYDRATED

Some people often place too much emphasis on food while they neglect other needs, like proper hydration.

“Your body is made up of 70 percent water, which means water plays a key role in your everyday function and peak performance,” von Moger explains. “For athletes, staying hydrated is critical for performing at the intensity necessary to build lean muscle.”Drink and sip water throughout the day, during fat-loss and muscle-building phases. It’s possible to confuse hunger with insufficient hydration, so it’s especially critical to stay well-hydrated when cutting fat.

Drinking plenty of water is even more crucial during and after a workout, since even slight dehydration can actually limit your performance. Aim to drink at least 64 ounces of water per day, which is about two liters.

BALANCE YOUR NUTRITION

The basic goal of eating is,eat 5-6 meals a day,because you can never put on muscle mass only with  supplements.Remember supplements are there to fulfill the nutrition which you can not acquire from food.So,to grow the basic rule is eat clean.The only thing which will help you grow is what you eat and how you’re planning your macros and micros.

As a general rule, keep your daily protein intake around 2 gram per kg of body weight,” I recommends, “and then fill out the rest of your calories with carbohydrates and fats.

HIT YOUR MUSCLES WITH OPTIMAL FREQUENCY

Muscles require plenty of stimuli to grow, and they require repeated stimuli to continue growing. Train at least four times per week, focusing primarily on large muscle groups. “Any less than that and you may sacrifice some gains”.

According to me,”The idea is to split your workouts effectively so that you have at least 36 hours between training the same muscle group again”.

 Increase your weights and sets every 3 weeks.

One of the biggest determinants to muscle growth is the volume (sets x reps x weight) of the training program, so long as the weights are greater than about 60 percent of your one rep max (1RM), on average. (Beyond 60 percent of your 1RM, small changes in weight used — 225 to 235 pounds, for example — do enhance the stimulus, but not by much.)

Keep Changing your workout routine.

Try to change your routine after every 3-4 months.Your body get habitual to the same routine and that’s the reason you stop growing.So,keep it interesting.For example,if you have been following a 6 day split for a while then switch to strength building training which includes performing 4 exercises with 3 set of each exercise and 30 reps per set.Or,go for German Volume Training,Functional Training and HIIT stations.

So,follow these tips for a while and see If you are closer to your desires goals.

If you are bored of watching typical discovery channel , then FVI TV 18  will definitely change your perspective of watching these knowledge channel . FYI TV18 is an Asian lifestyle-based network owned by a joint venture between A+E Networks and TV18. It is available in eight languages (including English, Hindi, Tamil, Telugu, and Bengali) in full HD across all major markets in India and planned toreach more than 50-million households in coming years. It take modern spin on traditional lifestyle programming.
FVI TV18 is a bucket of various series on different aspects of life . So here is a list of series that you must watch in FVI TV18.

• ARRANGED- The basic motive of this series is to promote Arranged marriage. In this series. Three American couples from very different backgrounds prepare for their arranged marriages. “In Arranged, three couples from different cultural backgrounds have one thing in common – the belief in arranged marriages… These brides and grooms don’t just marry each other, their unions include their entire family,” FYI says of the show. “Even though the marriages stemmed from the heart of their culture, the marital stakes are heightened as the couples do not have the level of intimacy common in most modern marriages.”
• MARRIAGE AT FIRST SITE – Basically it is a social experiment guided by science – six singles looking for love are matched upand married at first sight!. A group of singles agree to marry partners chosen for them by a team of relationship experts. Looking forward to a perfect match, they meet their mates for the first time on their wedding day.
• MAN vs CHILD–  It is basically to promote cooking in children. In Man VS Child,Every week, a new executive chef is faced with a team of five child cooking prodigies to defend their culinary abilities on Man VS Child. Five talented kids who are passionate about cooking compete with professional adult chefs in a series of culinary challenges.  The juxtaposition of adult and child chefs can be interesting for the viewers.
• SMALL BUDGET BIG MAKEOVER–
• It is one of the most interesting  series in this channel. In this series,Muninder Singh Chowdhry the “Transformer” and Vishakha Dholakia Chowdhry the “Imaginator” are going to show you how, with a little money and a lot of creativity, you can give your rooms a magical makeover. This makeover is combined with DIY (Do it yourself). In which various DIY is taught.
• TINY HOUSE NATION – This series teaches you various innovative methods to live spacious life in small house.  The tiny house movement-inspired series features renovation experts John Weisbarth and Zack Giffin who help families around the country building their desired houses that are no bigger than 500 square feet. The main motive of this series to prove that size doesn’t matter, it’s creativity that counts !
• NAIL FILES– Nail Files is created by the creators of Jersey Shore, and follows Katie Cazorla, who owns a popular Sherman Oaks salon called The Painted Nail, while juggling her relationship with Walter Afanasieff, a Grammy award-winning music producer. The series follows Cazorla as she aspires to take The Painted Nail to the next level. She  launches her Spring line of polishes, and handles her celebrity clients all while placating her trouble-making staff.
• BROKE BITE- WHAT THE FUNG?– In this series ,Meet the Fung brothers, with an appetite bigger than their budget, they are off on a mission to find the most delicious meals at the cheapest prices! The Fung Brothers are a Chinese-American duo consisting of comedians and rappers Andrew Fung . In the series, Andrew and David travel across the U.S. in search of the best local spots to eat, with a budget of only fifty dollars .
• THE REAL 2 STATES COUPLE– Inspired and adapted from 2 States the movie and with Chetan Bhagat’s support – FYI TV18 brings you Real 2 States Couples and their heartwarming real stories as they take the leap into intercultural marriages by stepping into a new life with different traditions and values.

So here is the wrap  to this beautiful journey that begin and ends with a love story . I hope you enjoyed the ride .

We are supposed to love our siblings, but hey? Do you know how annoying they can get at times. I bet everyone who has a sibling would relate to these:

• *close the door behind you* Walks without closing the door everytime! WHY?

I mean, how difficult is it to close the door? And the story does not just end there. You sibling would come back to give you that evil grin and watch you BURN! And the day would end with a tom and jerry fight!

• *Removes my blanket and switches on the fan* “You evil! I’ll kill you!”

They have their own weird ways of troubling you, even when you’re sleeping. From painting your face to removing your blanket, you’ve been a victim of all. Planning revenges is like a daily routine.

• “Where did all my chocolates go?”ELSA!!!!

You just can’t hide food from them. Somehow, they always find your favorite chocolates. You wonder how can they be so smart , at times.

• “Why is the Earth round? Do you have a girlfriend? Do you know how to use this app? Why aren’t we playing? Urghhh”

All these younger siblings, they have this weird habit of asking questions, EVERY TIME. And they are so curious about everything single thing in the universe. They would not shut up about it. Dude, Google it!

• “I’m stuck at NSP, please come pick me up!” Trouble, trouble!

No matter how old they are, they always land up in big troubles, and you cover up for them. How annoying!

• I like your shirt. Mine!

All my stuff is theirs, but not all their stuff is yours. Because they don’t have any stuff. It’s fine, sharing is caring, my mom taught me.But not with them. Because to them sharing is owning other’s stuff.

Please leave my room and never come back.

• You absolutely can’t sleep on my bed. *finds him sleeping there few hours later*

They just have to do things you tell them not to. Half the times you have a high blood pressure because of them. You’re sure they are the reason for your short temper.

• When it comes to household work, they do not move a hand.

They won’t move even a finger if they are told to do some work, they’re too busy for it. Busy doing what? Watching TV , obviously.

• All your money goes on them!

You hate going to markets with them. They want everything when you’re paying. You like staying away from them on shopping days. “I’ll love you when I come back home.”

• “Mom! She has a boyfriend!”

This is the most annoying thing ever, they overhear your talks on the phone with and find out all your secrets. Especially, if they are younger than you, they use these secrets at the time of fights. Oh my God!