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WANT TO GAIN MUSCLE FAST? 
This is the exact process I used to get in the best shape of my life.
Including some of my favourite hacks
// THREAD //
This is the exact process I used to get in the best shape of my life.
Including some of my favourite hacks
// THREAD //
1. THE BASICS
These are the fundamentals that need to be put in place all the way through this process.
- 1g of protein per lb of bodyweight
- 3-4 litres of water per day
- 7-8 hours of sleep a night
VERY IMPORTANT.
These are the fundamentals that need to be put in place all the way through this process.
- 1g of protein per lb of bodyweight
- 3-4 litres of water per day
- 7-8 hours of sleep a night
VERY IMPORTANT.
2. TRAINING SPLIT 
My training schedule looked like this:
Mon: Upper body (Power)
Tues: Lower body (Power)
Wed: Rest
Thurs: Upper body (Hypertrophy)
Fri: Lower body (Hypertrophy)
Sat: Active rest
Sun: Rest
My training schedule looked like this:
Mon: Upper body (Power)
Tues: Lower body (Power)
Wed: Rest
Thurs: Upper body (Hypertrophy)
Fri: Lower body (Hypertrophy)
Sat: Active rest
Sun: Rest
3. REP RANGES 
I used:
The 5-8 rep range for primary compound exercises.
The 8-10 rep range for secondary compound exercises.
The 10-15 rep range for isolation exercises.
Power days: 5-8 & 8-10
Hypertrophy days: 8-10 & 10-15
I used:
The 5-8 rep range for primary compound exercises.
The 8-10 rep range for secondary compound exercises.
The 10-15 rep range for isolation exercises.
Power days: 5-8 & 8-10Hypertrophy days: 8-10 & 10-15
4. PROGRESSIVE OVERLOAD
I wrote down all my numbers for my big lifts - deadlifts, squats and bench press.
Everything was recorded so that I knew what I needed to improve on.
This, in a nutshell, is what builds muscle.
I wrote down all my numbers for my big lifts - deadlifts, squats and bench press.
Everything was recorded so that I knew what I needed to improve on.
This, in a nutshell, is what builds muscle.
5. PRE WORKOUT NUTRITION 
When it comes to building muscle, your total daily protein and calorie intake will always be the most important factors.
But I always fuel my sessions by consuming a meal containing protein and carbs, 1-2 hours before a workout.
When it comes to building muscle, your total daily protein and calorie intake will always be the most important factors.
But I always fuel my sessions by consuming a meal containing protein and carbs, 1-2 hours before a workout.
6. SUPPLEMENTS 
I'll be honest, I forget to take my supplements a lot. So hopefully that shows how unimportant supplements actually are.
But here's my line up:
- Creatine
- Citrulline Malate
- Glycine
- Caffeine
- Fish Oil
- Multi Vit
I'll be honest, I forget to take my supplements a lot. So hopefully that shows how unimportant supplements actually are.
But here's my line up:
- Creatine
- Citrulline Malate
- Glycine
- Caffeine
- Fish Oil
- Multi Vit
7. HACKS - Pre Stimulate
I perform a light set of flyes before I hit the bench press. It helps me activate my pecs better and stops my shoulders and triceps from doing extra work.
If you have a muscle group that you struggle to 'fire up' then try this hack.
I perform a light set of flyes before I hit the bench press. It helps me activate my pecs better and stops my shoulders and triceps from doing extra work.
If you have a muscle group that you struggle to 'fire up' then try this hack.
8. HACKS - Cheat Reps 
I use 'strategically' placed cheat reps, cutting the range of motion short and using momentum to help me get past a sticking point.
Used occasionally, these are an alternative to things like drop sets.
But be careful, there is potential for injury.
I use 'strategically' placed cheat reps, cutting the range of motion short and using momentum to help me get past a sticking point.
Used occasionally, these are an alternative to things like drop sets.
But be careful, there is potential for injury.
THE END
There you have it - Muscle gain in a thread
All that’s left for you to do now is put it into action and be as consistent as possible.
There you have it - Muscle gain in a thread
All that’s left for you to do now is put it into action and be as consistent as possible.
