Now that many of us are back in our gyms and happy to be there, myself included, it is time to put our heads down and make up for the time we have lost. These are some of the steps you can take that will put you back on the fast track to achieving the aesthetics and mass you may have lost in the past two years.
It doesn’t get any simpler than this:
1. Increase your calorie intake (from healthy foods of course)
2. Lift heavy with proper form (without proper form you are just wasting your time)
3. Target each muscle group twice a week (first session heavy lift, and in the second session focus on hypertrophy)
4. Hit your macronutrients consistently (protein, carbs and fats)
5. Get enough sleep
Something I can’t stress enough is that you can’t focus solely on protein. There must be healthy fats and carbs in there as well. If not, you won’t get proper development.
One more thing I would recommend is a mass gainer blend. These usually consist of protein and carbs. In my opinion, they are a lot more effective than protein powder for gaining lean mass.
Yes, I am aware they aren’t a magic powder that will instantly turn you into a ripped bodybuilder, but they can certainly lend a helping hand.
Lifting heavy with proper form enables a lifter to break down muscle fibres and when rebuilt, they become bigger and stronger; you will be ‘mirin’ in the mirror in a few months.
Hitting each body part twice a week is optimal for hypertrophy and gains as a natural athlete. Once you can recover properly from your workouts, you can expect to see quick changes to your physique.
For any machine to work optimally, it needs the right fuel and adequate servicing. So add premium fuel to your plate in the form of your macros and get adequate rest in order to keep you revving in and out the gym.
