𝟱 𝗞𝗘𝗬 𝗦𝗧𝗘𝗣𝗦 𝗙𝗢𝗥 𝗔𝗖𝗛𝗜𝗘𝗩𝗜𝗡𝗚 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡

| 𝟱 𝗞𝗘𝗬 𝗦𝗧𝗘𝗣𝗦 𝗙𝗢𝗥 𝗔𝗖𝗛𝗜𝗘𝗩𝗜𝗡𝗚 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡 |

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶

ADEQUATE TRAINING FREQUENCY/VOLUME

(minimum 3 x p/w for most)⁣

PROGRESSIVE OVERLOAD

( Increasing weight lifted, reps or moving onto harder exercise progressions over time by going close to failure on exercises)

ADEQUATE CALORIES

( 200 over maintenance calories is a good place to start)

ADEQUATE PROTEIN

(At least 0.7 x body weight in pounds or 1.6 x body weight in kilograms, 2019 study has shown no increased capacity for muscle gain over these targets)

ADEQUATE SLEEP

(Target hours dependant on sleep quality )

Try to focus on these points as opposed to worrying about the minutiae such as rep ranges, rest periods and supplements etc and you will be well on on your way to putting on some muscle.

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶