Ezekiel
Iron
- Joined
- Jan 6, 2022
- Posts
- 157
- Reputation
- 291
7-8 hours of quality sleep at least 5 days/week>everything else
My gains have always stalled/plateaued whenever I would fuck around late at night and barely get 4-5 hours of sleep.
I would say you frequency is slighty more important than intensity, it's better to have 2 pull days/week for example where you do more overall volume(at a decent intensity ofc, just don't go to complete failure) rather than going all out if you were to had just 1 pull day. You'll still grow with less training days, but at a certain point once you get past your noob gains, you need some volume to keep growing.
And speaking of growing, that shit won't happen if you don't eat enough. The opposite is also true if you're trying to slim down. The amount of protein you need is anywhere between 1-1.5 grams/kg. Anybody who says that you need more than 1.5g/kg is just talking nonsense. Clean food is preferable to eating junk food, but if you really struggle putting on weight, then maybe fast food can help you get over maintenance calories. You'll gain more fat, but also some muscle so it's a zero sum gain.
Overall ranking:
1.Sleep
2.Food Quantity
3.Frequency
4.Intensity
5.Protein intake
6.Food Quality
My gains have always stalled/plateaued whenever I would fuck around late at night and barely get 4-5 hours of sleep.
I would say you frequency is slighty more important than intensity, it's better to have 2 pull days/week for example where you do more overall volume(at a decent intensity ofc, just don't go to complete failure) rather than going all out if you were to had just 1 pull day. You'll still grow with less training days, but at a certain point once you get past your noob gains, you need some volume to keep growing.
And speaking of growing, that shit won't happen if you don't eat enough. The opposite is also true if you're trying to slim down. The amount of protein you need is anywhere between 1-1.5 grams/kg. Anybody who says that you need more than 1.5g/kg is just talking nonsense. Clean food is preferable to eating junk food, but if you really struggle putting on weight, then maybe fast food can help you get over maintenance calories. You'll gain more fat, but also some muscle so it's a zero sum gain.
Overall ranking:
1.Sleep
2.Food Quantity
3.Frequency
4.Intensity
5.Protein intake
6.Food Quality