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E! News: Nigerian Artistes Dominate As Apple Music Releases 2018 A-List Of African Songs
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Nigerian artistes have dominated the first-ever Apple Music’s A-list African songs.
Out of the 49 songs in the inaugural list, Nigeria took the biggest chunk, grabbing 19 entries while Ghana was in second place with 13 entries.
Some of the Nigerian songs that made the list include are ‘Askamaya’ by Teni The Entertainer, ‘Fever’ by Wizkid, Duncan Mighty, Tiwa Savage’s ‘Lova Lova,’ Adekunle Gold’s ‘Damn, Delilah’, Burna Boy’s ‘Ye’, ‘Red Handed’ by Mayorkun and ‘Wonder Woman’ by Davido.
Ghana is represented by such songs as ‘Fluid’ (Amaare), ‘Stay Woke’ (DrakoVibes), ‘Feels’ (M.anifest) and others.
South Africa comes third with seven songs including ‘Jungle’ (Nasty C), ‘Wakanda Forever’ (Sho Madjozi), ‘Blame Fire’ (Petite Noir) and ‘Boza’ (Darkie Fiction).
Listen to Apple Music’s A-list of African music here.
Below is the full list:
Mayorkun (Nigeria) feat. Peruzzi, Dremo & Yonda – ‘Red Handed’
Tekno (Nigeria) – ‘On You’
Kwesi Arthur (Ghana) feat. Kidi – ‘Don’t Keep Me Waiting’
Davido (Nigeria) – ‘Wonder Woman’
Nasty C (South Africa) – ‘Jungle’
Sho Madjozi (South Africa) feat. Ycee – ‘Wakanda Forever’
Amaarae (Ghana) – ‘Fluid’
Ayo Jay (Nigeria) – ‘Let Him Go’
Mr Eazi (Nigeria) feat. Simi – ‘Surrender
Kizz Daniel (Nigeria) & Davido – ‘One Ticket’
Sho Madjozi (South Africa) – ‘Huku’
Petite Noir (South Africa) – ‘Blame Fire’
Jovi (Cameron) – ‘Ndolé’
Aya Nakamura (Mali) – ‘Djadja’
Vegedream (Congo) – ‘Ramenez la coupe à la maison’
Olamide (Nigeria) – ‘Motigbana’
DJ Snake & Niniola (Nigeria) – ‘Maradona Riddim’
Darkie Fiction (South Africa) – ‘Bhoza’
DarkoVibes (Ghana) feat. Stonebwoy (Nigeria) – ‘Stay Woke’
Shane Eagle (South Africa) – ‘Gustavo!’
R2Bees (Ghana) feat. Wizkid – ‘Supa’
King Kaka (Kenya) feat. Kristoff – ‘Dundaing’
M.anifest (Ghana) feat. Kwesi Arthur – ‘Feels’
Stonebwoy (Ghana) – ‘Smile Time Done’
Wizkid (Nigeria) – ‘Fever’
Mr Eazi (Nigeria) feat. King Promise & Maleek Berry – ‘Dabebi
Teni (Nigeria) – ‘Askamaya’
Burna Boy (Nigeria) – ‘Gbona’
D’Banj (Nigeria) feat. Cassper Nyovest – ‘Something for Something’
Wizkid (Nigeria) – ‘Master Groove’
Fally Ipupa (DRC) – ‘Aime-moi’
R2Bees (Ghana) – ‘Boys Kasa’
Anatii (South Africa) – ‘NDAWENI’
Tiwa Savage (Nigeria) feat. Duncan Mighty – ‘Lova Lova’
Joey B (Ghana) feat. La Même Gang – ‘Stables
Sarkodie (Ghana) feat. King Promise – ‘Can’t Let You Go’
Mbosso (Tanzania) – ‘Hodari’
Toofan (Togo) feat. Wale – ‘DJ Dosé
Davido (Nigeria) – ‘Nwa Baby’
Reniss (Cameroon) – ‘Big Tinz’
Fally Ipupa (DRC) – ‘École’
King Promise (Ghana) – ‘Abena’
Olamide & Wizkid (Nigeria) – ‘Kana’
Burna Boy (Nigeria) – ‘Ye’
Adekunle Gold (Nigeria) – ‘Damn, Delilah’
Toofan (Togo) – ‘Affairage’
M.anifest (Ghana) feat. Bayku & Yaa Pono – ‘Don’t Follow Me’
Kidi (Ghana) – ‘Thunder’
Wendy Shay (Ghana) – ‘Astalavista’
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Your Best Guide To Post Cycle Therapy 2024
PCT: Your Best Guide to Post Cycle Therapy (2024)
Post Cycle Therapy (PCT) is a critical component in bodybuilding and fitness regimens,
designed to help athletes restore their hormonal balance after ending a cycle of anabolic
steroids or SARMs (Selective Androgen Receptor Modulators).
While the specifics of PCT can vary depending on the individual, compound, and goals, there are some general principles that every athlete should understand.
This guide will walk you through everything you need to know about PCT in 2024.
HPTA Restart Protocol
The HPTA (Hypothalamic-Pituitary-Adrenal Axis) is a vital hormonal feedback loop that regulates the body’s response to stress and manages cortisol levels.
A properly designed PCT should include measures to restart
and optimize the HPTA, as prolonged use of anabolic agents
can suppress this system. supplements like High Strength TUDCA
(1000mg) are often recommended during PCT to support liver health and aid in the natural recovery of hormonal pathways.
When Should I Start PCT?
The timing of PCT is crucial. Most athletes begin their
PCT within 2-4 weeks after completing a cycle or treatment.
However, if you’re using Natural Supplements, the timing
may differ slightly. For example, users of Ostarine typically initiate PCT immediately upon finishing
their supplementation to prevent muscle catabolism
and maintain gains.
How Long Should PCT Last?
The duration of a PCT varies based on the compound used and the athlete’s history.
A standard cycle is often 4-6 weeks, but some opt for a 12-week PCT to ensure comprehensive recovery.
For SARMs like Cardarine, a 6-week PCT is usually sufficient to avoid fat gain and maintain muscle mass.
Do I Need to Do PCT if I Use Natural Supplements?
Natural supplements like Ostarine and Cardarine can still benefit from a well-structured PCT.
While these compounds are considered “natural” and less harsh than steroids, they can still negatively impact hormone regulation. A PCT ensures that your body recovers properly and minimizes the
risk of adverse effects.
Ostarine Prevents Catabolism During PCT
Ostarine is one of the most popular SARMs for muscle growth,
but it’s also known to suppress testosterone production. To combat this,
athletes often use an Aromatase Inhibitor (AI) during PCT.
AIs like Arimistane and 6-OXO help restore natural testosterone levels while preventing muscle breakdown.
Cardarine Prevents Fat Gain During PCT
Cardarine is unique because it not only preserves muscle mass but also helps maintain or
even increase fat-free mass. However, like all SARMs, it requires a proper PCT to avoid
fat gain and ensure that metabolic pathways remain healthy.
A 4-week Cardarine PCT with an AI can help maintain your progress without regaining body fat.
Balancing Your Hormones During PCT
Balancing hormones is the cornerstone of any effective PCT.
This involves monitoring hormone levels and supplementing with
AIs to prevent testosterone decline while supporting
cortisol normalization. Regular blood work can provide valuable insights into how your body is responding to supplementation.
Benefits of an Aromatase Inhibitor
Aromatase inhibitors are a cornerstone of PCT, especially for users of Ostarine and other
SARMs. They work by inhibiting the enzyme responsible for
converting testosterone to estrogen, reducing the risk
of feminine traits (gynecomastia) while maintaining anabolic effects on muscle growth.
What is 6-OXO?
6-OXO is a powerful AI that inhibits the conversion of
androstenedione to estrone, which can help maintain natural testosterone levels during PCT.
It’s often combined with other AIs for maximum effectiveness.
What is Arimistane?
Arimistane is an AI that prevents the conversion of testosterone to estrogen, making it a popular choice
among athletes using Ostarine or other SARMs. It’s well-tolerated
and effective for maintaining hormonal balance.
What is Blue Ox?
Blue Ox is another AI that inhibits aromatase activity, helping to maintain healthy testosterone
levels during PCT. It’s often used in conjunction with other AIs for enhanced effectiveness.
How to Do a SARMs PCT
Doing a SARMs PCT involves several key steps: starting with an AI like Arimistane or Blue Ox, followed by a HPTA
Restart Protocol with supplements like TUDCA. The duration depends on the SARM used,
but most follow a 4-6 week regimen. Always consult with a knowledgeable source before starting.
MORE
For more in-depth guides and updates on the latest supplements,
check out our articles on Stenabolic SR9009, the safest SARMs for proven low-risk gains, and Pumping Iron. Keep up with the latest news and exclusive offers
by subscribing to our newsletter below!
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Replacing meals with mass gainers can disrupt metabolic processes and trigger unhealthy cravings, doubtlessly resulting in gaining weight. Pair mass gainers with regular meals to maintain balanced nutrient intake. Inconsistent use of mass gainers prevents reaching a caloric surplus, hindering bulking results. Use mass gainers frequently and as a part of a structured routine. Relying solely on mass gainers without a balanced diet can lead to nutrient deficiencies. These dietary supplements should complement, not exchange, whole meals in your diet.
But remember guys that hardgainer or not, muscle progress takes time. It’s a really gradual process that requires quite a lot of persistence and consistency. But realistically probably round 8-10 months or so given that some of this weight acquire would probably be fats. More specifically, based on research on hardgainers, you could need to enhance the number of sets you’re performing in the health club.
The Dymatize mass gainer is a must have in your diet because it sets out to give you that protein-packed, carb-fueled drink to pump you up for the entire day. Protein powder is often needed to meet your every day necessities for protein. This may be anywhere from 1 to 1.5 grams of protein per day, per pound of physique weight. In combination with constant resistance exercise coaching, mass gainers can work, although more analysis is important. The firm states that this mix of high quality slow-releasing and fast-releasing proteins helps enhance amino acid levels, which assist with muscle growth and muscle mass maintenance.
The concept of time underneath tension pertains to how long you retain the target muscle group careworn during your set. The longer you can do this, the more trauma you’ll cause to the muscle cell (that’s a great thing). The best time beneath tension for a set has been proven to be between forty and seventy five seconds. Along with doing too many workouts, most individuals don’t prepare onerous sufficient on them.
Of course, the aim is to put on muscle primarily, however if you want maximal body mass features as rapidly as possible, you’re going to have to accept including some body fat as nicely. Even bodybuilders know this; that’s why they alternate between bulking up and chopping physique fats. This is great for people who are attempting to shed pounds; this is why top-of-the-line things you can do to lose weight is eat natural and raw foods. However in case you are making an attempt to achieve weight, typically you’ll want a mass gainer to provide your system the calories it wants to increase your mass as rapidly as potential. Mass gainers are designed explicitly to handle this downside. Creatine is doubtless one of the most-proven dietary supplements out there for increasing muscle measurement and mass, so it makes sense to mix it with your mass gainer.
The compound workouts and depth of your exercises will stimulate your core. But be happy to do some direct ab coaching 2-3 occasions every week. Once you get into your modified-compound and isolation workouts, your reps will gradually increase with each train. This is to pump extra blood into your muscles for the needs of increasing their size. Also, these workout routines will make up the ‘bulk’ of your exercise (no pun intended). Modified-compound workouts add a lot value to the muscle-building process as a result of they are a hybrid between constructing dense mass and shaping your muscles.
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But if you want that 3D bodybuilder look, you should have a large back and hamstring. You’ll follow that up with isolation workouts and doing a drop set on the last set of each. In fact, I’ve personally adopted this split for many of my lifting career, and even today revert to it when I need to focus on mass. Mass gainers can comprise high amounts of sugar and carbohydrates.
It can even enhance good ldl cholesterol (HDL), helping to guard the heart due to its rich polyunsaturated and monounsaturated fats content. If you at present eat tuna, add mayonnaise to it or apply it as a base to sandwiches to extend calories. The repetition vary optimal for muscle hypertrophy is 8–12, although it will be sensible to experiment with numerous repetition ranges to see what works finest for you and to proceed shocking the muscle tissue.
This is not necessarily unhealthy, however it means you have much less of a chance to be particular about your train choice. Towards the middle and finish of the exercise, you’re going to be pumping out extra reps and doing a little drop units to extend the depth and attain muscle failure. Yet they had been milking each little little bit of intensity that they might from that poundage. Drop sets permit you to enhance time underneath tension by extending a set beyond what you’ll have the ability to carry out with a certain weight. Let’s say that you are doing the standing alternate dumbbell curl. Stand in entrance of the dumbbell rack, the place the weights are lined up in weight order.
Nice choices embody a sports drink with protein powder, chocolate milk, peanut butter toast, and yogurt with honey. If you are finding consuming too near coaching causes nausea, attempt juice, sports activities gels and gummies, and other simple sugars. So if you’re training in the morning, consider taking part in with a few pre-workout meal choices. Most in all probability do not have a couple of hours to eat and digest a full meal, and the nearer you eat something earlier than coaching, the extra quick-acting you may want. Get customized muscle acquire macros and every day macro tracking with the Trifecta app. Dairy is also a great match for muscle development since it’s a pure supply of the hormone, IGF-1 (55,56). So choosing protein-rich dairy choices like cottage cheese, greek yogurt and milk might offer some advantages.
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They are excessive in polyunsaturated fats, leucine, iron, magnesium, folate and vitamin K. Vitamin K has been shown to play a job in muscle well being, bone health and should doubtlessly play a job within the management of osteoporosis and sarcopenia. To be completely certain, you can measure you’re muscle directly with a tape measure and makes use of body composition testing each few months. Melt the peanut butter, honey, and coconut oil together and stir. Remove from the warmth and blend in the oats, protein powder, salt and then the chocolate chips. Press the mixture evenly right into a greased pan and refrigerate for 1 hour. Blend all ingredients collectively and add ice or frozen bananas for hotter days.
The first step in understanding tips on how to achieve muscle mass is to know how to progressively overload your muscular tissues. This needs to be carried out by progressively increasing the resistance over time. Stimulating muscle progress requires performing weight training workout routines with an quantity of weight that typically only allows you to perform 1–20 repetitions. Whole grains are a wonderful source of complex carbohydrates that your body wants for power. Oatmeal provides a healthy mix of carbohydrates, plant-based protein, fiber and nutrients that can assist to keep you full longer between meals. Complement use is frequent on many muscle-building diets however just isn’t required. Extra importantly, not all dietary supplements are value their weight or price tag, or one hundred pc safe for that matter.
A 2018 paper by Schoenfeld and colleagues analyzed the impact that growing the amount of a full-body exercise had on muscle progress in skilled people. Next, it’s very important that you simply make your food regimen much less filling by choosing foods which would possibly be much less satiating. Muscular Tissues require rest days to grow, however you shouldn’t scarf down the quantity of carbohydrates you do on training days for the rationale that demand for carbs can fall considerably when you’re inactive. This is the place folks typically get into trouble—they proceed to take care of a high-carb consumption on days they don’t hit the iron and aren’t burning through a lot of carbohydrates. A rise in unwanted body fats, especially around the lower again and midsection. One means to do that is by controlling portion sizes at mealtime. For most meals (not together with post-workout), goal to get 40-60g of protein and 40-80g of carbs, depending upon your measurement; bigger guys weighing more than, say, 225lbs will shoot for the upper finish.
Staying hydrated and maintaining a balanced food regimen are important for maximizing the benefits of mass gainers and supporting general health. Ensuring safe and effective use by starting with smaller doses and consulting with health professionals will assist keep away from potential issues. Lactose-intolerant individuals must be cautious, as many mass gainers include dairy.
Do six partial reps the place you only come up three-quarters of the best way and then go back down into the next rep. That’s what happens whenever you relaxation more than two minutes between units. Prepare meals before work or school so you can have a continuing supply of meals with you.
It is much less filling than potatoes, something necessary when you’re attempting to increase calorie intake and could be combined simply with protein for a balanced meal. In other words, take you body weight in kilograms, multiply that quantity by two, and that is your goal protein consumption in grams. Since that is the case, it is no shock that step one in your weight acquire journey is to get your training in check while incorporating the precept of progressive overload.
Overdo the aerobic train, and also you would possibly overdraw that account and find yourself struggling to recover from and adapt to your strength training regimen. You can build muscle with no calorie surplus, however it’s a means more difficult and slower course of. If you want to build muscle quick, getting these further calories above maintenance speeds it up tremendously.
The finest method to do this is to simply stay consistent together with your workout routine. And then use a development technique, such as double progression, to guarantee that you’re overloading your exercises over time. Health athletes who wrestle to increase weight need to eat plenty of food to get sufficient energy in order that they can start rising. Add in some bananas or frozen fruits to show it into a nice shake, especially if you are a fan of juice and smoothies.
It ties into progressive overload; you should lift a little heavier or do another rep than last time to continue to grow, and a exercise log is one of the best ways to help you keep in mind what you have to beat. Maximizing muscle growth is normally a confusing course of with all the data out there. However, if you comply with the above science-backed suggestions, you’ll have a muscular physique worthy of the greek gods themselves.
You Will discover some workout routines have “Rest Pause” that means you’ll perform a rest-pause set on your final set. Each of those will assist maximize the quantity of effective work you place on your muscular tissues. Now, as lengthy as you possibly can eat and sleep enough, your physique can translate this additional work into bigger features. On the opposite hand, as you may see below, utilizing 5 days allows you to develop more particular goals for each coaching session.
Goal to get about 30 grams of high quality protein after a strength coaching workout to provide your muscles with the amino acids they should promote MPS. Nice options include protein shakes and bars, greek yogurt, and full meals. When you don’t get sufficient energy from food, your physique is in a position to release saved calories for energy (typically in the type of physique fat) and this course of does not require a ton of energy. Weight achieve however does require vitality, and gaining muscle requires extra energy than fats. Turning food into muscle requires more metabolic processes than just releasing body fats shops for gasoline.
We’re talking lean meats, fish, eggs, dairy like cottage cheese, and for the plant-powered, beans, lentils, quinoa, tofu, and other soy-based meals. Protein shakes using a high-quality protein powder like soy or whey protein are good, too. Also, additional calories can boost your energy ranges, making you are feeling like a dynamo in the gym. You can then put this energy in direction of extra-intense exercises that kickstart your muscle hypertrophy and power features.
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