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.
But so does time.
Here's how to optimise both:
"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
This means start heavy, finish light.
ALWAYS do your compound movements first - The Big Six:
But drop the weight after your heaviest set, and your rest times between sets will go down...
It has the Big Six.
It's the ONLY program you'll see with advanced, automated progression.
Get it here:
After your compounds, it's time to focus on isolating the muscles you want to grow the most.
Do drop sets. E.g:
Top Set = 100%
2nd Set = 90%
3rd Set = 80%
With ZERO rest in between sets.
Don't piss about with loads of exercises.
You're better of specialising on one or two.
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.
This is where Carnivores/Keto guys etc. disagree with me.
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.
* 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.
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: