It’s a code experts and specialists have been trying to crack for years.
We are talking about how to train the absolute smartest way and eat right for muscle growth.
In fact the reality is that we do not need to train for 2 hours everyday while following a boring diet to gain muscle mass.
Actually far from it.
If you are familiar with the 80/20 principle you might actually know this by now.
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This principle indicates that 20% of our actions deliver 80% of our results.
This is a well known principle used by the most successful people on this earth and applies perfectly for building muscle mass.
The problem we face is identifying the 20% that give us 80% of the results.
In this article I will reveal the 20% that are responsible for 80% of your muscle gains.
I am warning you, this article may piss you off, especially if you have been wasting most of your time doing things that actually do not deliver noticable results.
The 20% of actions that deliver 80% of our results
Most guys waste valuable time in the gym doing exercises that deliver very little results.
I’m not saying you should ignore these exercises completely.
BUT if your workouts are mainly focused on these crappy exercises while you ignore the best exercises you will have a HARD time building muscle.
So here are the 20% of exercises that deliver most of gains in the shortest possible time:
- Bench press or incline bench press
- Walking lunges
- Standing back rows
- Shoulder press
These exercises have all a few things in common.
What they have in common is that they are very physically demanding and work more than 1 muscle group at the time.
In fact if you would only focus on doing these exercises with intensity you would see results.
Time wasting exercises:
Let me clear one thing up, these may not be time wasting exercises if you are able to workout for 5-7 times per week and are able to put these exercises into your workout as a bonus.
However by only doing these exercises you will probably not see extraordinary results.
- Bicep curls
- Tricep extension
- Forearm exercises
- Isolation exercises
- Calf exercises
These exercises are not bad, not at all actually.
BUT these are definitely 80% of the exercises responsible for only 20% of your muscle gains.
First and foremost focus on getting those big lifts in (deadlift, squat, bench press)
Here’s the deal:
If you are able to workout for more than 3 times per week you might be able to put some isolation exercises into the mix.
Isolation exercises are helpful for training a lagging muscle, or a muscle you want to improve.
Diet is the most misunderstood concepts in the game of building muscle.
In fact, most people get it entirely wrong and end up getting fat or losing their muscle mass.
The worst part?
Meaning the eat too much of the wrong foods (end up getting fat)
Or eat too little and get no results or even lose their muscle mass.
Counting calories is a option many people use, however in my experience this is boring as hell and takes WAY too much time.
For me the best way is maby out of the ordinary but it sure as hell works well.
Here’s the kicker:
My method will also supports your lifestyle, if you are going out to eat with the mates, no harm done you won’t “ruin” your diet.
This method will also not make you fat or make you lose your muscles.
I found out the hard way that the key to a good diet is consistency.
Meaning that you cannot have a perfect diet one day but the next day you miss meals and eat junk food.
That will not deliver results unfortunately.
The dieting method you can use long term:
In my experience having your meals for the day prepared is a MAJOR key to success.
This means at the beginning of each day you have 3 meals lined up ready for eating along with 2 snacks.
These 3 meals should all include some kind of protein source (eggs, fish or meat)
And a carb source (Rice,brown rice or sweet potatoes)
You could also include some salad.
In between meals you can have snacks like a protein shake, fruit and almonds.
If you feel the need to “cheat” on your diet simply replace one of your big meals with the cheat meal.
Here’s what you do:
Having the meals prepared for the day saves you a lot of time and helps you to avoid missing meals no matter how busy you get.
It’s definitely not the most “fun” diet out there but it delivers results.
This diet is hard, demanding and takes discipline which is required for building muscle mass.
People always ask me why I’m always talking about testosterone in my articles.
Here’s the funny part:
They even say stupid things like “Testosterone is not important” or “You cannot really control your testosterone levels”
The reason why I am talking about testosterone is because it’s so damn important.
In fact you cannot build muscle without it.
We naturally produce this hormone(testosterone) in our bodies and it’s RESPONSIBLE for how we store fat and how much muscle we can gain.
With higher levels of testosterone we are able to pack on more muscle and store less fat.
Here’s the kicker:
Unfortunately most guys aren’t producing as nearly much testosterone as their body is capable off.
Making it impossible to build noticable amounts of muscle.
Without this hormone we are screwed, we become fat, muscle gains become close to impossible, our sex drives suffers and our energy goes down the drain.
That’s why I always recommend my clients to use a testosterone booster if they aren’t building muscle fast.
Especially if they suspect they have low levels of testosterone.
Testosterone boosters are definitely not necessary for guys that naturally produce much of it.
Guys with high levels of testosterone are also the guys that say these products are a waste of money and people don’t need them.
Of course guys with high levels of testosterone do not need a testosterone booster.
That doesn’t mean a guy that suffers severely because a lack of testosterone would not benefit from using a testosterone booster.
We can all agree on one thing though:
It’s not for everyone.
What testosterone boosters do is maximize our natural ability to produce testosterone.
Here’s the deal:
Meaning they help those who have low or average levels of testosterone to produce more of it.
Making it way easier to build muscle mass or even finally making it possible for some guys to build muscles.
What has been the biggest success for my clients is using a testosterone booster called Testogen.
It contains powerful ingredients in generous dosages, is safe and legal.
The best part?
Ingredients that have been scientifically proven.
If you suspect you have low testosterone using Testogen may be helpful for you.
The last time I checked it was available on their official website : Testogen.com
Visit their official website to buy -> Testogen official website.
Check out my complete Testogen Review – Testogen review