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Various Tips To Grow More Muscle
-----THREAD------
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I've built a lot of muscle recently.
My arms, delts, and chest have all beefed up a little #lockdowngains.
So I'm going to share a few things that have worked for me personally...
My arms, delts, and chest have all beefed up a little #lockdowngains.
So I'm going to share a few things that have worked for me personally...
#1) Train Your Weakest Bodypart 6 Times Per Week
IF it's a smaller muscle group.
"But won't you overtrain?!"
Not if you eat and sleep well, with a low stress lifestyle.
I believe lockdown was so great for muscle gain because I simply wasn't doing much else.
IF it's a smaller muscle group.
"But won't you overtrain?!"
Not if you eat and sleep well, with a low stress lifestyle.
I believe lockdown was so great for muscle gain because I simply wasn't doing much else.
#2) Command Your Muscles To Grow
"Huh?"
Yeah the old school bodybuilders were onto something with mind-muscle connection.
Everything starts in the mind.
And when you're LASER-focused on the muscle, you're going to get more growth out of it long-term.
"Huh?"
Yeah the old school bodybuilders were onto something with mind-muscle connection.
Everything starts in the mind.
And when you're LASER-focused on the muscle, you're going to get more growth out of it long-term.
#3) Do Side Raises
With (extremely light dumbbells).
Technique tips:
- Bring the dumbbells from your side, up to a 90 degree angle from your torso.
- PAUSE for 2 seconds.
- Lower them back down a little.
- Finally, bring them up a little higher than where you paused.
With (extremely light dumbbells).
Technique tips:
- Bring the dumbbells from your side, up to a 90 degree angle from your torso.
- PAUSE for 2 seconds.
- Lower them back down a little.
- Finally, bring them up a little higher than where you paused.
This is EXTREMELY effective for shoulder growth.
Personally, my delts would never, ever be sore from pressing movements alone.
But paused side raises?
Destroyed.
Next:
Personally, my delts would never, ever be sore from pressing movements alone.
But paused side raises?
Destroyed.
Next:
#4) Do Alternate Day Fasting
The best way to do this for muscle gain, is without doubt:
- Training Days = Calorie surplus + 5 high protein meals
- Recovery Days = Maintenance + 16/8 fasting
You'll gain muscle AND stay lean.
It's a great system to have the best of everything.
The best way to do this for muscle gain, is without doubt:
- Training Days = Calorie surplus + 5 high protein meals
- Recovery Days = Maintenance + 16/8 fasting
You'll gain muscle AND stay lean.
It's a great system to have the best of everything.
If this sounds interesting, then check out my IF muscle system, which is based on ADF.
Time is running out.
6 DAYS left at this price: https://www.foreveralphablog.co.uk/product/the-intermittent-fasting-muscle-system/
Time is running out.
6 DAYS left at this price: https://www.foreveralphablog.co.uk/product/the-intermittent-fasting-muscle-system/
#5) Optimise Testosterone
This means many things, as it's a comprehensive topic.
But I'm not joking when I tweet about:
- Porn
- Sunlight
- Netflix
- Other addictions
Because these things do play a huge role in your testosterone and training/recovery ability.
This means many things, as it's a comprehensive topic.
But I'm not joking when I tweet about:
- Porn
- Sunlight
- Netflix
- Other addictions
Because these things do play a huge role in your testosterone and training/recovery ability.
So if you want to increase both:
1) Training Intensity
2) Recovery
Then optimising your T is key, which means:
- More sunlight in the AM
- Better sleep
- Healthy fats
- No addictions
- Nofap
1) Training Intensity
2) Recovery
Then optimising your T is key, which means:
- More sunlight in the AM
- Better sleep
- Healthy fats
- No addictions
- Nofap
#6) Blast Your Muscles
Don't be afraid of high volume, if you're on the smaller side.
Sometimes the best thing for chest growth (for example) is a session with:
- 3 sets of BB bench press
- 3 sets of paused incline DB press
- 3 sets of paused incline DB flies
Don't be afraid of high volume, if you're on the smaller side.
Sometimes the best thing for chest growth (for example) is a session with:
- 3 sets of BB bench press
- 3 sets of paused incline DB press
- 3 sets of paused incline DB flies
If you have any questions about any of this, please do fire away.
And if you found these tips useful, feel free to join the list, and gain access to THREE IF guides: https://www.foreveralphablog.co.uk/
And if you found these tips useful, feel free to join the list, and gain access to THREE IF guides: https://www.foreveralphablog.co.uk/
