LilJojo
Kraken
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- May 11, 2020
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If you're reading this and you're new on this site or you have been posting in this forum for over a year this guide will benefit you immensely in building a nice body, if you follow all my steps all the girls ( or guys if thats your thing ) are going to chase you for your chiseled abs and giant biceps.
So let's get into it.
1. Motivation
2. Caloric Surplus
3. Compound Exercises
5. Workout Programme
6. Supplements
If you follow all my steps its 99.99% guaranteed that you are going to make gains. This is the end of the guide feel free to add information and I'll see yall later.
And here's a picture of the workout programme.
So let's get into it.
1. Motivation
- I know this might sound lame but the thing that will help you the most is your motivation, to consistently go the gym for 5 days every week you need motivation. It doesn't matter how weird the thing that is giving you motivation is, the only thing that matters is that it gives you motivation to train your body.
2. Caloric Surplus
- In order to gain muscle you need to be in a caloric surplus. What is a caloric surplus you might ask, well it is when you consume more calories than you burn, it is often called "bulking". The best kind of bulking is when you "lean bulk" which is eating your maintenance calories and another 10% of them, so for example if a dude named Chad has a daily maintenance of 3000 calories, he should eat 3300 calories in order to gain muscle without gaining too much fat.
- Something equally important is having good amounts of "macros". Macros is short for macronutrients which is Protein, Carbohydrates and Fat, you should consume 1.2-1.7 grams of protein per pound of bodyweight, 4-7 grams of carbohydrates per pound of bodyweight and you should limit fat intake. Protein dense foods include lean meats, diary products poultry and eggs. If you struggle to reach your 1.2-1.7 grams of protein per each pound of bodyweight then you can drink protein shakes.
3. Compound Exercises
- You should do compound exercises. Compound exercises are exercises that target multiple muscle groups at the same time, this is far superior than isolation exercises which target only 1 muscle group at a time. The 5 most important compound exercises are: Deadlifts, Squats, Bench Press, Barbell Row and the Overhead Barbell Press. After you complete your compound exercises in your workout programme then you can focus on isolation exercises
- Progressive Overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine by small increments. You should add 0.25 kg every other workout to your lifts in order to get bigger muscles until you reach a plateau. Without progressive overload bodybuilders like Arnold Schwarzenegger would have bodies of the average man. Its basically adding more weight every other workout.
5. Workout Programme
- In order to achieve a great body you need to have a great workout programme that is efficient and targets multiple muscle groups. I recommend the jason blaha 2.0 split for beginners because its simple yet efficient. Its a 90 minute workout consisting of compound exercises and isolation exercises. I suggest training 5 days a week instead of 3 days a week and doing 5 reps for 5 sets ( 5x5 ) instead of 3 reps for 5 sets (3x5) in order to train your muscles better. You should rest 1 and a half minute between each set so you won't pass out.
6. Supplements
- If you want to gain muscle faster without using steroids and SARMS then supplements are the best choice for you. I'm going to list the most important supplements after research.
- Creatine Monohydrate. Creatine improves strength, increases lean muscle mass, and helps the muscles recover more quickly during exercise.
- Protein supplements are also very important if you don't get enough of your protein from the foods you eat.
- Beta-alanine is important for muscle recovery
- HMB increases lean muscle mass
- Branded-chain amino acids (BCAAs) have been shown in studies to increase muscle mass
- Any supplements that naturally increase testosterone like ashwagandah.
If you follow all my steps its 99.99% guaranteed that you are going to make gains. This is the end of the guide feel free to add information and I'll see yall later.
And here's a picture of the workout programme.
