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1. Keep the tension when performing a rep. Go until failure then start again.

2. Train different muscles/body parts more than once per week.

3. Eat more protein - try to get 50 - 80 grams per day (ready-made protein shakes and whey protein powder is good).

4. Choose a weight that's just right (the right weight should make it hard to perform reps 8-9, and very hard to perform reps 10-12).

5. Increase the intensity, frequency and volume of each set.

6. Include dead lifts and squats in your workout to increase testosterone (testosterone builds muscle).

7. Have a good sleeping pattern and good sleeping habits.

8. When working out, drink lots of water, have a drink between each set.