Top 5 tips for gaining muscle




 Top 5 tips for gaining muscle


1- Progressive overload. A very simple principle often overlooked in the search of faster results. Play the long game, get really good at a select few movements, milk them for all the progression you can then switch it up.


2- Second no brainer is eat in a surplus over an extended period of time. Minimum 12 weeks before considering any mini cuts. 300-500cal surplus is enough to grow and minimise fat accrual. Whilst you can gain muscle and lose fat at the same time, realistically that’s only possible if you’re a newbie or on liver king supplements stack. You are far better off spending your time in phases of surplus/maintenance/mini cuts. Non-exercise activity thermogenesis (NEAT)= physical activity that is not planned (e.g. fidgeting, yard work, typing, taking the stairs at work cos the lift is broken). NEAT may inadvertently increase when on a surplus so you need to track average bodyweight and progress photos and adjust calories to ensure you are in fact in a SURPLUS.


3- Massive bowls/plates. Simple mental trick to make meals feel smaller. I personally love having my post workout cereal in a big cake mixing bowl. I also eat most meals with a large tablespoon, because eating 4000 cals a day isn’t always easy. I’m still not about that blended chicken and rice life though, that's where I draw the line.


4- Keep ya protein up within the range of 1.4-2g per kg (PMID: 28642676). Also match it to your palate. E.g. If you love protein, have it on the high end of the range, if you want more calories in the form of carbs and fats for tastier meals then put it on the lower end. Carbs are the cheapest macro $ wise


5- REST. Give your body a chance to repair and recover so you attack the next training session and keep performance where it needs to be. Do a hobby, go on a date, watch a movie. Do something you enjoy outside the gym/training arena for 1-2 days a week.



If you want to fast track your way to achieving your goals under the guidance of an Accredited Sports Nutritionist fill out a coaching enquiry form on my Insta page or email me: connor@c2nutrition.com.au

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