I used to be skinny and weak.
My body embarrassed me.
But 11 years later Iβm stronger than ever.
Here are the 10 secret gym hacks I used to transform my body (to help you build muscle):
My body embarrassed me.
But 11 years later Iβm stronger than ever.
Here are the 10 secret gym hacks I used to transform my body (to help you build muscle):
1. Rest between sets
One of the biggest mistakes is going from one set to another too fast.
And 30-60 seconds of rest ruins the intensity of your workouts.
But by resting 2-3 minutes between sets:
You ensure full recovery and allow for maximum effort in each set.
One of the biggest mistakes is going from one set to another too fast.
And 30-60 seconds of rest ruins the intensity of your workouts.
But by resting 2-3 minutes between sets:
You ensure full recovery and allow for maximum effort in each set.
2. Train muscle groups 2x a week.
Ditch the bro splits.
Instead:
Use a routine that hits each muscle group 2x a week.
This maximizes muscle protein synthesis.
Which is crucial for muscle building.
The key is consistent 2x-weekly training for each muscle group.
Ditch the bro splits.
Instead:
Use a routine that hits each muscle group 2x a week.
This maximizes muscle protein synthesis.
Which is crucial for muscle building.
The key is consistent 2x-weekly training for each muscle group.
3. Brace Your Core
When you inhale and tighten your midsection...
It stabilizes your body during heavy lifts and also boosts your strength.
This raises muscle growth potential.
Remember:
Breathe out after each rep to avoid the dangers of holding your breath.
When you inhale and tighten your midsection...
It stabilizes your body during heavy lifts and also boosts your strength.
This raises muscle growth potential.
Remember:
Breathe out after each rep to avoid the dangers of holding your breath.
4. Slow Down Your Lifts
Rushing through reps ruins form and muscle engagement.
The fix:
Adopt a 3-0-1 tempo.
Why?
The 3-0-1 tempo focuses on controlled movements and time under tension for optimal muscle tearing and growth.
Rushing through reps ruins form and muscle engagement.
The fix:
Adopt a 3-0-1 tempo.
Why?
The 3-0-1 tempo focuses on controlled movements and time under tension for optimal muscle tearing and growth.
5. Cut Your Workout Time
Long workouts donβt mean better results.
-Limit your sessions to 60 minutes
-Focus on 5-6 exercises with 2-3 sets each.
This approach ensures:
-Intensity
-Efficiency
-And quicker recovery.
Smart workouts get great results.
Long workouts donβt mean better results.
-Limit your sessions to 60 minutes
-Focus on 5-6 exercises with 2-3 sets each.
This approach ensures:
-Intensity
-Efficiency
-And quicker recovery.
Smart workouts get great results.
6. The Mind-Muscle Connection
Engage the muscle you're working on by thinking about it during each exercise.
How come?
This mental focus boosts muscle activation and the effectiveness of your workout.
The mind-muscle connection is so important yet most people forget it.
Engage the muscle you're working on by thinking about it during each exercise.
How come?
This mental focus boosts muscle activation and the effectiveness of your workout.
The mind-muscle connection is so important yet most people forget it.
7. Stop Program Hopping
Consistency beats variety in the quest for muscle growth.
Here's what to do...
Stick to one program for at least 6 months.
This helps you master movements and progressively overload your muscles for sustainable gains.
Consistency beats variety in the quest for muscle growth.
Here's what to do...
Stick to one program for at least 6 months.
This helps you master movements and progressively overload your muscles for sustainable gains.
8. Stretch More
Stretching improves:
-Flexibility
-Range of motion
-And reduces injury risk
This contributes to better muscle growth.
A daily 10-minute stretch will make a significant difference.
Stretching improves:
-Flexibility
-Range of motion
-And reduces injury risk
This contributes to better muscle growth.
A daily 10-minute stretch will make a significant difference.
9. Track Your Lifts
What doesn't get measured get's lost...
So do this:
Use an app like Strong to log your workouts and track progress.
Knowing what you lifted previously helps you to challenge yourself and guarentees steady gains.
What doesn't get measured get's lost...
So do this:
Use an app like Strong to log your workouts and track progress.
Knowing what you lifted previously helps you to challenge yourself and guarentees steady gains.
10. Avoid Training to Failure
Stop listening to the hustle gurus...
Training close to failure, with one rep left in the tank, is optimal.
Why?
This balances intensity and recovery...
Which allows for without overwhelming your central nervous system.
Stop listening to the hustle gurus...
Training close to failure, with one rep left in the tank, is optimal.
Why?
This balances intensity and recovery...
Which allows for without overwhelming your central nervous system.
10 Gym Hacks TLDR:
Rest between sets
Train muscle groups 2x a week
Brace your core
Slow down your lifts
Cut your workout time
Focus on mind-muscle connection
Stop program hopping
Stretch more
Track your lifts
Avoid training to failure
Rest between sets
Train muscle groups 2x a week
Brace your core
Slow down your lifts
Cut your workout time
Focus on mind-muscle connection
Stop program hopping
Stretch more
Track your lifts
Avoid training to failure
I'm looking to help 3 entrepreneurs or high performers:
Drop 15-75 LBs of fat
Add 5-10 LBs of muscle
Skyrocket their confidence
In 3 hours per week and without a restrictive diet. π₯
Want in?
DM me. π
(Not free)
Drop 15-75 LBs of fat
Add 5-10 LBs of muscle
Skyrocket their confidence
In 3 hours per week and without a restrictive diet. π₯
Want in?
DM me. π
(Not free)
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