If you want to get jacked read this:
High muscle mass gives you major advantages
- Better posture
- Lower injury risk
- Lower disease risk
- Physically stronger
- Higher testosterone
- Look more confident
- Clothes fit you better
- Lower depression risk
- Stronger bones & joint
- Better metabolic health
- Better posture
- Lower injury risk
- Lower disease risk
- Physically stronger
- Higher testosterone
- Look more confident
- Clothes fit you better
- Lower depression risk
- Stronger bones & joint
- Better metabolic health
1. Eat enough protein
Protein is the building block of muscle mass
If you want to build the optimum amount of muscle you need to be consuming 1 - 1.2 g of protein to every lb of body weight
Any less than this & you will be leaving gains on the table
Protein is the building block of muscle mass
If you want to build the optimum amount of muscle you need to be consuming 1 - 1.2 g of protein to every lb of body weight
Any less than this & you will be leaving gains on the table
2. Space out meals.
Spacing meals makes it far easier to hit your daily calorie & protein requirements.
Starting your day with a high protein & calorie meal makes it far easier to hit your numbers.
As you then have the rest of your day to hit your calorie and protein goals.
Spacing meals makes it far easier to hit your daily calorie & protein requirements.
Starting your day with a high protein & calorie meal makes it far easier to hit your numbers.
As you then have the rest of your day to hit your calorie and protein goals.
3. Track Calories
If you aren't eating enough calories you aren't going to gain muscle mass.
If you are struggling to gain weight eat more.
- Eat more meals
- Eat bigger meals
- Eat more calorie dense meals
This is where protein shakes can become extremely helpful!
If you aren't eating enough calories you aren't going to gain muscle mass.
If you are struggling to gain weight eat more.
- Eat more meals
- Eat bigger meals
- Eat more calorie dense meals
This is where protein shakes can become extremely helpful!
4. Train each body part 2 X + per week
Studies show training muscle groups 2 / week compared with 1 sees more muscle growth
The same studies showed that training muscle groups 3 / week saw even further gain
So split your workout to hit each muscle group at least twice per week
Studies show training muscle groups 2 / week compared with 1 sees more muscle growth
The same studies showed that training muscle groups 3 / week saw even further gain
So split your workout to hit each muscle group at least twice per week
5. Train intensely
Are most people working harder than you in the gym?
If you are going to see the best results on the sports pitch or the office you have put the work in
The same goes for resistance training.
Train intensely, recover intensely then you see gains.
Are most people working harder than you in the gym?
If you are going to see the best results on the sports pitch or the office you have put the work in
The same goes for resistance training.
Train intensely, recover intensely then you see gains.
6. Sleep enough
You need to 7 - 8 hrs per night & you need to get your sleep pattern right
You should be going to bed & waking up at the same time each day
Sleep in a pitch-black room & get light when you wake up
This with quality sleep optimizes hormones for optimal gains
You need to 7 - 8 hrs per night & you need to get your sleep pattern right
You should be going to bed & waking up at the same time each day
Sleep in a pitch-black room & get light when you wake up
This with quality sleep optimizes hormones for optimal gains
7. Rest more.
Your muscle is broken down during training and built back stronger with diet & recovery.
When you train intensely, you need to rest intensely
You should be having active rest days 1-2 X a week.
Active rest includes activities like
Yoga
Walking
Swimming
Your muscle is broken down during training and built back stronger with diet & recovery.
When you train intensely, you need to rest intensely
You should be having active rest days 1-2 X a week.
Active rest includes activities like
Yoga
Walking
Swimming
8. Supplement with Creatine
I'm not saying you can't build muscle mass without supplementing creatine.
I'm saying that if you want optimal muscle gains you should be supplementing it.
Supplementing 3 - 5 g of Creatine daily is all you need.
I'm not saying you can't build muscle mass without supplementing creatine.
I'm saying that if you want optimal muscle gains you should be supplementing it.
Supplementing 3 - 5 g of Creatine daily is all you need.
9. Spend less time partying
If you are constantly drinking, doing recreational drugs, out till late at night.
You simply won't gain optimal muscle mass.
When you are training hungover & not resting properly you will see your muscle mass gains will suffer.
If you are constantly drinking, doing recreational drugs, out till late at night.
You simply won't gain optimal muscle mass.
When you are training hungover & not resting properly you will see your muscle mass gains will suffer.
10. Track progress
You should be aiming to gain 1-2% of body weight per month (for lean muscle gain)
You also need to track your workouts & ensure you are progressing them to see gains
Forms of progression:
- More reps
- Better form
- More weight
- More volume
- Pause mid rep
You should be aiming to gain 1-2% of body weight per month (for lean muscle gain)
You also need to track your workouts & ensure you are progressing them to see gains
Forms of progression:
- More reps
- Better form
- More weight
- More volume
- Pause mid rep
Summary of how to get jacked
Rest more
Less partying
Track calories
Sleep enough
Track progress
Space out meals
Eat enough protein
Don't train like a pussy
Creatine supplementation
Train each body part 2 X a week
Rest more
Less partying
Track calories
Sleep enough
Track progress
Space out meals
Eat enough protein
Don't train like a pussy
Creatine supplementation
Train each body part 2 X a week
P.S.
I am looking for 4 more men who want improved
Focus
Mood
Energy
Fat loss
Muscle gain
Sexual health
Using The Carved From Stone customer meal, exercise & lifestyle plan.
You are GUARANTEED results!
DM me "STONE" and we can get rolling TODAY!
I am looking for 4 more men who want improved
Focus
Mood
Energy
Fat loss
Muscle gain
Sexual health
Using The Carved From Stone customer meal, exercise & lifestyle plan.
You are GUARANTEED results!
DM me "STONE" and we can get rolling TODAY!
If you enjoyed this thread:
Retweet the first tweet below & follow me @Nate_D_Stone for more of these
This account exists to help men optimize testosterone & health
• Sexual
• Mental
• Physical
Retweet the first tweet below & follow me @Nate_D_Stone for more of these
This account exists to help men optimize testosterone & health
• Sexual
• Mental
• Physical
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