Thread by @TheForeverAlpha

How To Gain Muscle Efficiently (Thread):

This thread will show you how to:

- Hit a 1.5* BW bench
- Hit a 2* BW squat
- Hit a 2.5* BW deadlift

WITHOUT wasting a ton of time in the gym.

Muscle matters.

But so does time.

Here's how to optimise both:

1) Do Full Body Workouts

"But I wanna do bro splits!"

That's fine, but time management is now being compromised.

Time = money.

If you want to optimise your time, hitting the gym 5-6 times per week isn't going to cut it.

Blasting your body 3 times a week is far more effective

2) Do Reverse Pyramids

This means start heavy, finish light.

ALWAYS do your compound movements first - The Big Six:

Bench/Squat/DL/Press/Row/P-Ups

But drop the weight after your heaviest set, and your rest times between sets will go down...

Saving TIME.

Next:

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It has the Big Six.

It's the ONLY program you'll see with advanced, automated progression.

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3) Do Drop Sets

After your compounds, it's time to focus on isolating the muscles you want to grow the most.

Think:

- Arms
- Traps
- Shoulders
- Quads

etc.

Do drop sets. E.g:

Top Set = 100%
2nd Set = 90%
3rd Set = 80%

With ZERO rest in between sets.

Very efficient.

For each of the 3 full body workouts, just pick 1-2 isolation exercises, and do the above drop set routine.

Don't piss about with loads of exercises.

You're better of specialising on one or two.

Next:

Work 'Opposing' Muscles

Huh?

Say you do a full-body workout on Monday whereby you're squatting but NOT DLing, you might want to do some isolation work on your traps or hamstrings.

What about the inverse?

On days where you DL but don't squat, feel free to do some quad work.

5) Have SOME Carbs

This is where Carnivores/Keto guys etc. disagree with me.

Doesn't matter.

Post-workout carbs are going to help you to recover, regardless of what you've read in your latest fad book.

If you want to get strong, get some carbs in.

Why?

* Greater recovery between workouts
* Greater work capacity (volume)
* Greater growth potential
* Greater sleep quality/depth

And this is something that's incorporated in my lean-bulking program - you'll pack on the size WITHOUT fat gain.

Here's how:

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Finally, if you're not already on the email list, you're missing out.

On 10% body fat.
On a 1.5* BW bench.
On staying lean & muscular YEAR-ROUND (no one talks about this on a regular basis).

Stop missing out:

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