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I gained 40 lbs of muscle in about 6 months during my senior year in high school. In today's video, I break down exactly how I did it and how these principles still apply today.
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0:00 - Introduction
1:10 - The Reality of Newbie Gains
Understanding the concept of newbie gains and setting realistic expectations for muscle growth as you progress in your fitness journey.
2:30 - Setting Up a Training Split
My favorite training split: Push, Pull, Legs. Why committing to a consistent training split for an extended period is crucial for muscle building.
5:00 - Exercise Selection
The importance of compound exercises like deadlifts, squats, and bench press. How to choose the right exercises based on your body structure and training experience.
9:20 - Tracking Your Lifts
Why tracking your lifts is essential for muscle growth. How to use data to monitor progress and adjust your training accordingly.
12:00 - Nutrition Strategy for Muscle Building
The role of calories and protein in muscle growth. My experience with dirty bulking and how to find your maintenance calories and adjust for muscle gain.
18:00 - Supplementation
The key supplements I used: creatine, whey protein, and more. Why creatine monohydrate is still my go-to supplement for muscle building.
22:00 - The Importance of Heart Health
Why you shouldn't neglect cardiovascular health while focusing on building muscle. Tips for incorporating cardio into your routine.
24:00 - Bonus Tips for Older Lifters
Getting your blood work done and understanding your health metrics. Natural ways to boost testosterone and ensure you’re in optimal health for muscle building.
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