Thread by @TheJackBly

10 Steps To Maximize Muscle Growth

// THREAD //

As a kid, I was nicknamed "noodle arms".

I couldn't fill out my shirt sleeves for the life of me.

And when I went to the beach and had to take off my shirt, I felt super insecure.

Now, here's the 10 step formula I used to fix this problem once and for all 👇

#1: Calorie Surplus

Muscle is not your body's top priority.

Therefore, you must give it extra energy to make it EASIER to grow muscle.

To make it easier, load up on non-satiating foods like:

- Milk
- Nuts
- Cheese
- Nut butters
- Condiments

Aim for a 200-400 calorie surplus.

#2: Train HARD

Why is it that most people in the gym don't even look like they work out?

They don't train hard.

You must be training near or to muscular failure in order to put on mass.

Optimal intensity levels: RIR 3 - RIR 0 (RIR = reps in reserve)

#3: High Protein Intake

Protein is the building block of muscle.

No protein = no muscle growth

Eat more foods like:

- Fish
- Eggs
- Shrimp
- Chicken
- Greek yogurt

The optimal protein intake is 0.8-1g of protein per pound of body weight.
ncbi.nlm.nih.gov/pmc/articles/P…

#4: Progressive Intensity

So we know that you need to train HARD, but how do we do this optimally?

With progressive intensity.

The aim of every workout should be to beat your last workout in terms of

- reps
- weight
- improved form

Or a combination of all 3.

#5: Track Your Workouts

You can't practically do progressive intensity unless you are tracking your workouts (or if you have a photographic memory).

So start tracking the:

>> weight
>> exercise
>> sets & reps

Every workout you will use this to guarantee you are progressing.

#6: Hydration

Water represents 76% of all muscle mass.

The benefits of hydration include:

- More energy
- Avoid muscle cramps
- Increased muscle growth
- Prevent muscle breakdown
- Better workout performance

Aim to drink 0.8-1 gallon of water per day.
ncbi.nlm.nih.gov/pmc/articles/P…

#7: Nutrient Timing

Newsflash: fasting isn't optimal for muscle growth

The research shows 4-5 meals with at least 30g of protein in each is the optimal eating approach for muscle gains.

Aim to spread these meals out evenly throughout your day.

#8: Training Split

For most people, hitting each muscle group 2x per week will be the golden rule.

Things you must consider:

- schedule
- recovery needs
- training experience

An effective training split is one that stimulates muscle growth AND is sustainable.

#9: Recovery

When you are lifting weights, you are creating microtears in your muscles.

You ONLY become bigger & stronger when you allow your muscles to recover.

This means you must prioritize:

- sleep
- nutrition
- stress management

Train hard. Recover hard.

#10: Sustainability

Sustainability is ALWAYS the separator between average results and elite results.

Your plan for muscle growth should be:

1) Effective
2) Enjoyable

Muscle growth is a long game.

P.S. I'm looking for a few more people who want to pack on muscle mass by using my private app.

(Financial investment required)

DM me "Muscle" and I'll get you all the details👇
twitter.com/messages/compo…