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I wish that I could limit my answer to just one tip…But there are so many unconventional muscle building tips that most guys simply don’t know about that I feel compelled to share more.After interviewing dozens of bodybuilders and bio-hackers (not to mention building my dream body myself) here are the 10 best and most unknown muscle building tips out there.Tip #1: Spend 15–20 Minutes in the Sauna Post WorkoutStudies have shown that a short 15–20 minute session in the sauna post workout increases the release of Human Growth Hormone (one of the primary drivers of muscle synthesis) and aids in muscle recovery.Not to mention that individuals who regularly use saunas are shown to have a 40% decrease in mortality from ALL causes.Find a gym in your area that has a sauna, plug in some good music, and sit your happy butt down for 15 minutes after your workout. I promise you’ll feel the difference.Tip #2: Rest No Less than 3 Minutes In Between Heavy SetsMany of you have been told that you should rest only 60–90 seconds between sets.And you’ve been told wrong.According to recent research individuals who rested 3 minutes between muscle building sets had a significant increase in muscle and strength gains compared to the group that rested only 1 minute.Intensity is important, but so is getting adequate rest in between sets.Stick to 3 minute rest periods for the majority of your sets and you’ll see a massive boost in muscle growth and strength gains.Tip #3: Use Probiotics and Prebiotics to Increase Nutrient AbsorptionMost American’s suffer from some form of malabsoprtion.And how couldn’t we?With our Standard American Diet (SAD) filled with sugar, processed crap, and pesticides, our intestines are no longer able to get all of the nutrients out of foods and use those nutrients to build muscle.Luckily, there’s an easy remedy.While you should aim to get 80% of your calories from whole food sources (e.g. foods that either grew in the ground or had a face) you can increase nutrient absoprtion further by regularly consuming pro and prebiotics.Whether you take probiotic capsules (do your research to find a good brand) or simply add kimchi, saurkraut, kombucha, and sourdough bread to your diet, increase your pro and prebiotic intake will work wonders for your gut and dramatically improve your body’s ability to effectively use the nutrients you consume.Tip #4: Sleep AT LEAST 8 Hours a Night and Take “Muscle” NapsOk, so this isn’t exactly “lesser known” but it’s so damn important that I felt compelled to mention it here.Sleep deprivation is the #1 muscle building killer out there.It lowers your testosterone, suppresses HGH release, and prevents your body from effectively repairing itself.If you’re lifting heavy on a regular basis then you need at least 8 hours of sleep a nigh, probably closer to 9 or 10.In addition to getting plenty of high quality sleep at night, I encourage you to take muscle naps throughout the day to further improve your body’s recovery and testosterone secretion.Simply 30 minutes while listening to a theta wave binaural beat is enough to get the job done.Tip #5: Supplement with Zinc + Magnesium Before Bed to Increase HGHMost men are deficient in zinc and magnesium.And when you consider that these two substances are key players in your body’s testosterone production and muscle recovery, it’s a big freaking deal.I recommend you supplement with 50 mg of Zinc and 1,000 Mg of magnesium every day, preferably about 30 minutes before bed.Tip #6: If You Want Big Biceps… Do Lots of Front SquatsSo here’s something most guys don’t know.If you want to get big muscles squat more.I’m not kidding.If you want strong abs, huge biceps, and a ginormous back… Do lots of front squats.Squats put your entire body under significant amounts of stress and release more HGH and testosterone than just about any other form of resistance training.If you’re a “Hard Gainer” or simply looking to maximize your gains, squat at least twice a week and do plenty of high repetition front squats EVEN on arms/back days.Tip #7: Deload RegularlyTo successfully and sustainbly build muscle, you need to give your body adequate time to repair.And one of the best ways to do this is by taking a “De load” week every 4–8 weeks.A de load week is simply a week where you only lift at about 50% of your normal weight.It allows you to keep training while still giving your body the rest it needs to sufficiently recover.I recommend doing a de-load week every 4th week and taking one week completely off of training every 12 weeks.I know it might sound counterintuitive, but trust me… It works.Tip #8: Use Contrast Showers Post Workout to Expedite Recovery and Improve Your WorkoutsA HUGE part of getting huge and building muscle is making sure that you show up to your workouts completely recovered and as strong as possible.You won’t be able to make them gainz if you’re suffering from severe DOMs every time you set foot in the gym.Although I don’t have any research to back this up, one of the best tactics I’ve found for improving muscle recovery is to take a 12–15 minute contrast shower after every workout.This simply means that you are going to turn the shower all the way HOT for 2 minutes and then all the way COLD for 1 minute. Repeat for 12–15 minutes, end the shower on COLD and call it a day.I don’t know why this works, but when I use this tactic I rarely suffer from any muscle soreness the following day.And when I don’t? I can feel it.Tip #9: Use Intermittent Fasting to Boost T-Levels and HGHIntermittent fasting has been shown to increase testosterone synthesis and HGH production in men.The premise is simple.Eat all of your calories in an 8 hour window or fast for 24 hours once a week. Personally, I prefer sticking to the 16/8 fasting window, however, I know some guys who prefer taking a day off of eating.This tactic is a great way to keep excess body fat at bay during your bulking cycle and will help you make huge gains throughout the week.Tip #10: Sprint Up a Hill at Least Once a WeekLong steady state cardio increases cortisol production and can actually lead to a catabolic state (where you lose muscle and strength).Sprinting and HIIT cardio, on the other hand, increase testosterone and HGH and lower cortisol.If you’re trying to gain muscle, stick to one hill sprinting session per week to maximize the effects of these workouts while mitigating muscle loss.Hope this helpsStay GroundedAndrewWant my best stuff on quora?Click here to read my most popular quora answers about life, wealth and relationships with 7+ million views.

Hello!I know this one for you.Let me start off with a fun story. Have you heard the fable about the hare and Senate Majority Leader Mitch McConnell (R-Ky.)?It goes like this: The hare was Usain Bolt fast. Senate Majority Leader Mitch McConnell was not only slow, he was a whole b!tch. The two were set to race and Vegas couldn’t figure out why the Republican money was leaning heavily on McConnell. The two set up at the starting line and right before the gun was about to go off, McConnell pulls out a crowbar and whacks the hare on his knee, tearing his ACL.The moral of the story? Well, let’s get back to that.McConnell’s definitely doing his best to get re-elected. How, you ask? Oh just with a bribe for the voters in Kentucky, the m.o. he knows best. Moscow Mitch is getting them nearly $1 billion worth of tax cuts and federal spending! Not too shabby, I say!From the Hill:McConnell’s wins in the spending legislation included coal miners’ pension benefits; $410 million for the construction of the new Robley Rex Veterans Affairs Medical Center in Louisville; $314 million for cleanup of Paducah Gaseous Diffusion Plant, a $40 million increase over last year’s funding level; a tax break for spirits distillers worth an estimated $426 million in 2020 alone; and $65 million for the construction of the Forage Animal Production Lab at the University of Kentucky.“I was directly responsible — directly responsible — for these items,” McConnell declared at the press conference.He also secured a tax break for Kentucky’s thoroughbred horse racing industry, $16.5 million for the Department of Agriculture to implement the pro-hemp provisions McConnell got into the 2018 farm bill and $61.3 million for new military construction projects at Fort Campbell.He touted the achievement in a press conference in Louisville because, of course he would.The Hill reported, saying he gives Kentucky "an advantage to punch above its weight" by being one of the four people who make decisions on where the money goes. And he made it entirely about his reelection campaign. "I saw a commercial from my likely opponent indicating that I was all that was wrong with Washington," he said, referring to an ad put out by Democrat Amy McGrath. "So I have a question for her here as we go into the new year: In what way would Kentucky have been better off without any of these items that I put in the year-end spending bill?"Notice he doesn't talk about the $200 million from Russia he helped engineer for the state by lifting sanctions against the country. Maybe he doesn't want Kentucky remembering that he's greased the skids for Putin's pals to start taking over the state's economy.So McConnell is betting that the state's voters will overlook the fact that he's not even pretending to take his job as a defender of the Constitution seriously. Maybe it will work, but maybe it won't. It is becoming an issue for him, even in Kentucky. Here's the title of an op-ed running Thursday in The Louisville Courier Journal: "Donald Trump has violated his oath. Mitch McConnell is about to violate 2."Like all U.S. senators, congressional representatives, state governors and judges, and other officials, Sen. Mitch McConnell took this oath when he took office," writes Kent Greenfield, whose byline under the piece describes him as "a sixth-generation Kentuckian" and professor of law." That's the first oath Greenfield says McConnell is breaching. The second is the oath senators will swear or affirm at the outset of the impeachment trial, because the framers of the Constitution "wanted to make sure the Senate would never take such a trial lightly—this oath requirement is over and above the oath each senator has already taken to support the Constitution.""But we have already seen indications that McConnell has no intention of doing impartial justice," Greenfield points out. "He has said that he does not consider himself an 'impartial juror.' He is coordinating strategy with the White House," despite the fact that "his role as Senate leader makes his obligation even more important and crucial to the constitutional framework." That's the other side of the great power that he touts back home, the dark side he's using to undermine the Constitution and the republic on a daily basis. Opinion: Donald Trump has violated his oath. Mitch McConnell is about to violate 2"History is watching," says Greenfield, "and it will be a harsh judge." Let's hope that 2020 voters in Kentucky are as well. Joan McCarter (@joanmccarter) | TwitterOh, and the moral of the story is, Mitch McConnell has always been a whole b!tch.

I love train travel very much though I travel more in flights because of my husband.First fifteen minutes I will settle down. Especially sleeper coach in winter season is my favourite preferred one than AC.Window seat, next to me my husband! Both will take me to another world. I slowly sing along with wind.Every thing mesmerizes me. All are common things still will thrill me.Like a farmer couple having lunch under tamarind tree, couple traveling with their kid on two wheeler on that far parallel tarred road, city bus full of college going girls, uniformed students on the road which bends like a snake and moves along with the train.Fields being tilled, paddy being planted, vegetables being plucked, cattle grazing. When slowly train enters human habitation crows on current wires, hens running on grounds, smal children waving their hands with smiles, some temple celebrations , people gatherings, impatient looks by people on both sides of railway crossing gates,Then again slowly train enters in to green fields, far hills, clouds, mud smells, lotus ponds, lakes, small bridges on rivers, streams,..huts, smiling old couple under the tree, setting sun, pumpkin colour sky splashed with kumkum colour around sun. Dipping sun on hills, current wires running along with the tracks, birds standing on them, silver grey clouds with bright lighting edges,The list goes on…. Books can wait for me. My smart phone is definitely not smarter than the changing life in front of my eyes.I love to live every moment of my life than spending every moment.‘Jagamey maarinadi madhuramugaa Yee velaa' my all time favourite telugu song I keep singing with other old melodies, sticking my head to window.Once just other side of my berth separation , a fellow who also sat next to window requested to increase the volume of our radio. I came in to this world then and shut my mouth with embarrassment.I enjoy thoroughly watching through window. Just for me or his mom my husband travels in train, other wise he thinks it's wasting of time. But says he can do it ! for me anything!Thank you Vijaya Lakshmi mam.