The Ultimate Guide to Getting Big.

MY MAGNUM OPUS


As promised, here is the most detailed guide I can give to you to working out and getting big and strong.


The Fundamentals

Calories

1.) Identify your daily caloric expenditure using this calculator → Calorie Calculator

2.) To Bulk (Gain Muscle) Eat 200-500 Calories above maintenance per day.

3.) To Cut (Lose Fat) perform Zig-Zagging. Eat 1,000 Calories below maintenance one day, and regular the next. This prevents metabolic adaptation.


Macro-nutrients

1.) Protein- The building block of all cells, especially muscle, protein should make up 35-45% of your calories, and should come from animal sources like: Chicken, Beef and Fish

2.) Fats- Responsible for producing your hormones and cementing protein into your body, should always exceed carb intake. Best sources come from animal meat. Should make up 40-50% of your calorie intake

3.) Carbs- Carbs can either fuck you up or jack you up. Eat low sugary, higher fiber carbs (Rice, Whole bread, etc) before, during and after your workouts to keep cortisol levels low. Should make up 5-25% of your calorie intake.


Mechanisms of Hypertrophy (Muscle Growth)

  1. Mechanical Tension- I could go on with what this shit means, in layman’s terms. Lift, Heavy, Shit (1-3 Rep Range/90-100% of your 1 rep max.)
  2.    Metabolic Stress- Ever beat your dick so long your arm got tired, basically that but with weights and less gay. (8-20+ Rep range/40-80% of your 1RM)

 Muscle Damage- This is literally just doing enough volume to cause a change in homeostasis (Train as hard as you need to fatigue yourself, FATIGUE, not destroy)


What Exercises? (Strength/Mechanical Tension)

Here’s the only 4 big lifts you’ll ever really need.

  1. Deadlift → How to Deadlift
  2. Squat → How to Squat
  3. Bench → How to Bench Press
  4. Overhead Press → How to Overhead Press

What Exercises? (Metabolic Stress)

I prefer Calisthenics for higher reps but I’ll list both.

Weights

  1. Dumbell Press
  2. Weighted Pullups
  3. Weighted Lunges
  4. Straight-Legged Deadlift
  5. Weighted Sit-ups
  6. Calf Raises

Calisthenics

  1. Push ups
  2. Pull ups
  3. L-sits
  4. Handstand Pushups
  5. Pistol Squats
  6. Sprints (Oh my fuck sprints are awesome)

How Hard? How Much? How Often?

These three questions are narrowed into these three terms

Training Frequency

Training Volume

Training Intensity


  1. Training Frequency- Training frequency is how often you train, higher training frequency is objectively better, so you can train everyday or more as long as you adjust your intensity and volume accordingly.
  2.     Training Volume- The total amount of work you’re doing for that workout, higher volume equates to a larger effect (Think about tanning, if you stay out too long you get fucked) You want workouts to stay under an hour to keep testosterone levels high.
  3. Training intensity- 0-100, and whatever number in between. High intensity is better for muscle growth but like I posted above, you need to work at all levels of intensity.

Fatigue

Fuck being tired, I like to train everyday, so if you’re going to manage your fatigue, you must recover like an animal, to accomplish this realize there’s only two types of fatigue you accumulate from working out.

Nervous System

Cellular

To recover from Cellular fatigue, you must eat and eat well, to recover from nervous system fatigue you must relax, sleep and breathe very deeply.

Do all this and you’ll be on your way to some big ass ANCHOR ARMS.

Cheers- G

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