Log every detail of your new lifestyle. Record everything: your workouts, how much you’ve slept, your meals. Evaluate your progress and performance each time you start a new training program to see the effectiveness (or lack thereof) of the old one.
Train to get the pump. The legendary sought after muscle pump happens when train at high volume, meaning lots of sets and reps, and this type of training relies on the glycolytic energy system. The result is that the muscle cells start to swell with liquid, which the cell itself perceives as a threat, which in turn leads it to grow.
Perform forced reps to recruit the high-threshold motor units which target satellite cells, which in turn maximizes muscle growth. Pick a weight that you can lift for a maximum of 12 reps. Then increase the weight a bit and perform 4 sets of 12 reps. When necessary get your training partner to assist you.
Perform the so-called “X-reps“. X-reps are partial reps that are performed after you get to a complete full-range failure on a certain exercise. Let’s use the bench press as an example. Once you reach complete failure and can’t do any more reps, do 5 to 10-inch partials in the top range of the movement until you reach failure again. Always use a spotter for safety.
Perform drop sets. Do one high-intensity set and then immediately proceed with the same exercise only this time with half the weight. Go to complete failure.
Add some „death circuits“ which alternate between agonist and antagonist muscle movements and don’t rest between each movement until you reach a set time goal. This type of training will result in metabolic stress, lactic acid build up in your muscles and a gigantic growth hormone response.
Never ignore the role strength plays in muscle growth. Giving all you’ve got during intensification cycles will help you build more muscle in the long term.
Can’t say this enough. Eat enough protein. This goes especially for vegetarians.
Consume high-quality protein and fat at each meal. Go for foods that have at least 10 grams of essential amino acids at every meal.
Eat lots of meat. Science has already established that eating huge quantities of meat with lots of protein in it will help you achieve maximal muscle gains.
Make sure you hit your daily protein goal. Eat between 1.5 to 2.5 grams per kilo of body weight a day to maximize muscle growth from resistance training.
When it comes to building muscle high-quality calories reign supreme. Go for higher meal frequency in which you consume protein every 2-3 hours throughout the day.
Consume whey protein after your workout. Whey protein is superior to all the other protein sources when it comes to increasing protein synthesis. If you happen to be allergic to it, take essential amino acids with some extra leucine.
Depending on your body fat percentage, consume 20 grams of whey every 3-4 hours on the days that you train to repair the muscle and gain mass.
Cycle your carb intake to increase insulin sensitivity and achieve massive gains. Lower your carbs on rest days, and increase them on training days.
Consuming carbs after a workout is not essential to protein synthesis however it can decrease the release of cortisol during training. It’s generally recommended that you consume a shake with a carb-to-protein ratio of 2:1 to 1:1.
Every 5-7 days have a high-carb, high-calorie day in which you increase your calories by up to 50%.
Balance the intake of omega-3 and omega-6 fatty acids. Eat lots of fish, pastured animal products, take fish oil supplements and stay away from vegetable oils.
Eat healthy fats and avoid low-fat dairy products. Healthy fats increase the levels of the so-called good cholesterol which supports hormonal balance and recovery from hard and intense training.
Eat saturated animal fats such as all kinds of meats, cream, butter, omega-3 and monosaturated fats like avocados, olives, macadamia nuts, etc.
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