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User Image healthandfitnesszone Posted: Jan 21, 2018 4:02 AM (UTC)

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MUSCLE GAIN CHECKLIST by @jmaxfitness
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Building muscle is easy if you're consistent with this checklist.
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It's not rocket science (trust me, I would know). It just comes down to a few basics:
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1. Lift heavy in the gym 3-6x per week. Use a split where you're training each body part 2-3x per week. Some of my favourites are: full body, upper/lower, push/pull/legs etc.
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2. High protein diet. Get your protein. You want a minimum of 0.82g/lb, but if you aim for 1g/lb, you should be fine. So if you're 150lbs, aim for 150g of protein per day.
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3. Eat enough to grow. Ideally, you want to grow slowly so that the weight you gain is muscle and not fat. Aim to gain 1-4lbs per month.
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4. Progressive overload. Always try to do a bit more than your previous workout. This means 1 more rep or 5 more lbs.
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5. Sleep. This is one of the most anabolic things you can do for your body. If you're not sleeping, you're going to have a tough time growing.
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If someone you know is trying to build muscle then you NEED to show them this checklist NOW.
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#checklist #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup
User Image hairbyhuey Posted: Jan 21, 2018 3:42 AM (UTC)

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When you did too much hair for the day and you need a drink to calm the nerves. Lol #hairbyhuey #hairstyles #haircolor #hairtransformation #veins #muscleboy

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