There are a lot of people in and out of gyms, who have never made progress.
This article is for people who want to start making gains, even though they never have before.
I will cover exactly what needs to be done if you want to get on the gain train.
The first thing people need to realize is that quality muscle gains take time.
It’s better to put on 5 clean lbs of tissue than a watery 15 lbs.
To do this you’ll need to make sure your diet is taken care of.
Start by lowering your carbs and upping your fat content.
Most people get too fat because they eat too many total calories and consume too many carbs.
When you’re picking which meals to eat to add muscle mass stick with high quality nutrient dense foods.
High Quality Food List:
- White Rice
- Sweet potato
If you want to maximize your muscle gains, make sure that you’re eating foods from that list.
Pair steak with white rice twice per day.
Have steak with vegetables once.
Then eat chicken breasts with rice post workout.
Do your best to have at least 5 whole eggs in the morning.
People that eat like this consistently, end up building quality lean muscle mass.
This is what you need to do to grow.
Make sure that you’re doing what it takes to build solid muscle.
What to Do in the Gym
When you’re training at the gym you need to make sure you’re doing exercises that give you the highest return on investment.
This is what will make sure you make the most gains.
This means that you pick the exercises that build the most muscle, burn the most calories and allow you to lift the most amount of weight.
Exercises with the highest ROI:
- Incline Bench press
- Pull ups
- Power cleans
- Loaded Carries
- Bent over rows
- Barbell curls
- Close grip bench press
- Calf raises
If you were to only use these 10 exercises you would add quality muscle tissue, increase your work capacity and build strength.
Just because you want to add size doesn’t mean you can’t add strength either.
Strength and size typically go hand in hand.
Some bodybuilders will tell you that weight doesn’t matter.
I disagree with this, and I wish more bodybuilders would train heavy.
A lot of bodybuilders that say this can bench 405 during their working sets.
This means that weight does matter and that strength does help you add size.
If you can squat 405 for 12 reps, you’re going to be bigger than the guy who can squat 315 for 12 reps.
Strength does matter
Never let anyone tell you differently.
You want to make sure you’re doing what you need to do to build muscle and strength.
A great way for the lifter to start making gains is to use these 10 exercises.
Luckily for my readers, I have included some sample workouts you can try and see how they work on your body.
- Power clean: 4 x 6 reps
- Squats: 5 x 12 reps
- Incline bench press: 4 x 8 reps
- Barbell curls: 3 x 8 reps
- Loaded carries (trap bar or dumbbells): walk 30 yards and back
This workout right here trains the entire body and you can do it twice per week.
I’ve also included an alternative workout.
- Squats: 5 x 6-8 reps, 1 x 20 reps
- Dead-lifts: 2 x 6 reps
- Pull Ups: 3 x failure
- Incline bench press: 5 x 8 reps
- Barbell curls: 2 x 8 reps
- Tricep extensions: 2 x 12 reps
If you do these two workouts 4 times per week, you will make big gains and will feel proud when you’re done.
You need to do what needs to be done to move forward.
People who haven’t made gains are in this situation because they followed the wrong system.
When you train this way and with these exercises and get stronger on them you’ll make much faster progress.
These exercises will add the most muscle and burn the most calories.
If your diet is reasonable, there’s no reason you can’t make progress training this way.
This is something that most people don’t understand.
They’ll either do too much or they won’t take the dieting seriously enough.
The diet is what will determine your success or lack of success with any program.
Try this out for yourself and you’ll go from no gains to great gains.
People will scoff at these simple workouts.
I assure you that these simple heavy workouts 4 times per week will help you make the gains that you always wanted to make.
Let the gains consume you and allow them to dominate your thoughts.
Keep your mind on what you need to do to make gains and off of everything else.
You need to allow yourself to become obsessed with it.
Get obsessed with making gains and obsessed with the gym in general.
I made my best gains when I decided to become obsessed and make it happen.
Thank you for reading.
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