If you can’t build muscle no matter what you do, this is for you:
//THREAD//
//THREAD//
The two biggest things people struggle with in the gym are losing fat and building muscle.
In this thread we’ll look at the latter.
In this thread we’ll look at the latter.
I’m going to show you exactly why you can’t build muscle and how to fix it.
Let’s get in to it.
Let’s get in to it.
Protein #1
To build muscle you need to eat enough protein.
Right now you probably eat too little.
Increase protein intake to 1 gram of protein for every pound of body weight.
The best way to do this is to eat protein for every single meal.
To build muscle you need to eat enough protein.
Right now you probably eat too little.
Increase protein intake to 1 gram of protein for every pound of body weight.
The best way to do this is to eat protein for every single meal.
Protein #2
You can eat all the protein you want but if it’s not going into the muscles, you’re just wasting your money.
Plant protein 👉 stomach and small intestines.
Animal protein 👉 muscle tissue.
Clearly animal protein is the best option.
You can eat all the protein you want but if it’s not going into the muscles, you’re just wasting your money.
Plant protein 👉 stomach and small intestines.
Animal protein 👉 muscle tissue.
Clearly animal protein is the best option.
Protein #3
Too many vegetables, legumes and grains in your diet block protein absorption (phytates & protease inhibitors).
If you do eat them, prepare them in the right way (soaking, sprouting, fermenting, cooking).
Too many vegetables, legumes and grains in your diet block protein absorption (phytates & protease inhibitors).
If you do eat them, prepare them in the right way (soaking, sprouting, fermenting, cooking).
Training #1
Be honest with yourself. Should you be training harder?
Probably the answer is yes.
If so, start now.
You'll never get big on 2 sets of dumbbell curls and you know it.
Be honest with yourself. Should you be training harder?
Probably the answer is yes.
If so, start now.
You'll never get big on 2 sets of dumbbell curls and you know it.
Training #2
Hypertrophy: if you want muscle, this is the way to go.
In practice this means to increase your reps to 8-20 per exercise and rest for 1.5/2 minutes at best.
Hypertrophy: if you want muscle, this is the way to go.
In practice this means to increase your reps to 8-20 per exercise and rest for 1.5/2 minutes at best.
Training #3
Mind-muscle connection.
Constantly checking your phone in between/during sets stops you from being mentally present to really feel your muscles work.
This fucks up your gains. You need that focus.
Notifications & wifi off, playlist set. No distractions.
Mind-muscle connection.
Constantly checking your phone in between/during sets stops you from being mentally present to really feel your muscles work.
This fucks up your gains. You need that focus.
Notifications & wifi off, playlist set. No distractions.
Training #4
Time under tension.
Muscles grow quicker when they spend longer times under tension.
Go slower on the eccentric part by 2 seconds and you will see big changes.
If this means you’ll have to drop the weight or reps by a little bit, do it.
Time under tension.
Muscles grow quicker when they spend longer times under tension.
Go slower on the eccentric part by 2 seconds and you will see big changes.
If this means you’ll have to drop the weight or reps by a little bit, do it.
Sleep
Eat enough protein and train hard and still can’t grow?
It’s because your recovery (mostly done during sleep) is shit.
Fix your sleeping schedule with longer hours, more regular bedtimes and no blue lights before bed.
Eat enough protein and train hard and still can’t grow?
It’s because your recovery (mostly done during sleep) is shit.
Fix your sleeping schedule with longer hours, more regular bedtimes and no blue lights before bed.
Stress
High levels of cortisol will mess up the signaling of growth hormones which are required for building muscle.
If you are under a lot of stress (family life/business/work),
spend more time in nature, switch jobs or change your working environment.
High levels of cortisol will mess up the signaling of growth hormones which are required for building muscle.
If you are under a lot of stress (family life/business/work),
spend more time in nature, switch jobs or change your working environment.
Alcohol
Alcohol lowers your testosterone and makes you lazy and sluggish.
This will make it way harder for you to get a solid workout at the gym.
Alcohol also fucks up your sleep, so recovery will be worse too.
Alcohol lowers your testosterone and makes you lazy and sluggish.
This will make it way harder for you to get a solid workout at the gym.
Alcohol also fucks up your sleep, so recovery will be worse too.
If you learned something from this thread, please LIKE and RT the first tweet! Follow me for more information on health and fitness.
P.S.
I'm looking for 3 more men who want to lose 20+ pounds and double their energy in less than 90 days.
(Must be financially stable)
DM me "GO" and I'll get you all the details.🔥
I'm looking for 3 more men who want to lose 20+ pounds and double their energy in less than 90 days.
(Must be financially stable)
DM me "GO" and I'll get you all the details.🔥
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