Rob - Fit For Life - Stronger Every Decade

99% of people think gaining muscle is super complicated.

It's actually simple.

Here are 7 lessons that will help you to get jacked.

1. Do less. https://t.co/wasMle7jK9

There's only so many workouts, sets and exercises that you need to provide the stimulus for your body to build muscle.

Destroying a body part with 30 sets isn't making it grow faster.

It's going to make recovery (and therefore results) take longer.

Muscle isn't built in the gym.

Muscle is broken down in the gym and built when you let your body recover from the STRESS that is lifting.

If you're hitting a muscle group again when it is still trying to recover, your results will be worse.

Studies show that most people need 72 hours for muscles to be fully recovered from training.

Some even need 96 (recovery time increases with age and volume of training)

Don't train muscles on consecutive days. Split your body up over the week.

2. Use textbook form.

It's not all about adding more reps and more weight.

If your form gets worse but your numbers go up, you're only kidding yourself.

Lift weights with proper form so that your muscles receive the correct stimulus and you avoid injuries.

3. Track your lifts.

You've got to progressively overload to build muscle. You must do more weight or more reps over time.

Keep a log and refer back to it often.

You WILL forget otherwise, and you'll be stuck lifting the same weights for the same reps, and looking the same.

4. Track what you eat.

You must be in a SMALL calorie surplus and get at least 1.6g per kg of bodyweight.

Too few calories or protein and you won't gain much muscle.

Too many calories and you'll get fat. 

If you're not tracking accurately, you just don't know. 

Do it.

5. Split up your protein intake.

If you're fasting, or getting most of your protein at 1 or 2 meals, you're leaving gains on the table.

Eating protein spikes MPS. This lasts 3-4 hours.

Eat 30g+ of protein 4+ times per day.

6. Drink more water.

Muscles are 76% water.

Being hydrated is therefore incredibly important for building muscle.

Drink 3-4 litres a day.

7. Get more sleep.

Sleep is when you grow,

Human growth hormone floods your body and puts you into a prime anabolic state.

Eat protein before bed and try not to be disturbed (the good stuff happens in deep sleep).

If you found this thread useful, help someone else by giving the first post a share!

Follow me @Rob_NBF for more threads like this.https://t.co/lpWtpNheL5

P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.  

You'll work closely with me, one to one, and I'll get you results.  

Click and apply below. 

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

I transform tired, busy & overweight dads into lean and energised champions for their families using my 20 Minute Muscle system and smart nutrition strategies.

Rob - Fat Loss for Busy Dads

Things I'd tell myself when I started lifting part #15:

A workout that's less than an hour is not pointless.

P.S.

I'm running a free 14 day program that will overcome all your roadblocks and get you started with fat loss! 

Sign up here:

https://t.co/y4mhTVGqaD

You are not The Rock.

You cannot get away with eating 18 pancakes.

Your weekend cheat days will easily erase the calorie deficit you had from Monday to Friday.

Don't do it.

"Motivation" to train and eat right isn't going to just randomly strike you like a bolt from the blue.

Motivation comes out of action.

Get started. Do something.

Motivation will follow.

If your body doesn't get enough protein from food, it will get it from your muscles.

Muscle loss = bad.

Make sure you're eating plenty of protein (1.6g per KG per day +)

Shred in 60 wins are raining in now we're 6 weeks into the program! https://t.co/8PIm2jZaZM

If you want to join the next round of Shred in 60, get on the priority list!

https://t.co/l8ZRE2VGoo

If you want to burn more calories with out ANY extra effort....

Eat more protein.

20-30% of calories from protein get used in the digestion process vs, 0-3% for fat and 5-10% for carbs.

Sitting for hours per day will wreck your back.

If you want to rid yourself of pain and fix your posture, do these 5 exercises. https://t.co/gSHqZapWsL

Sitting at a desk for 8 hours a day is giving you forward head posture, rounded shoulders and anterior pelvic tilt. https://t.co/ncZry3BjGL

You have these problems because your body spends too much time in unnatural positions.

Some of your muscles become shortened and overly tight. 

Others become stretched and weak.

You've taught your body that this is its resting position.

Now it has to unlearn it.

Let's talk about anterior pelvic tilt first - or as 
@SyattFitness
 says "you stand like Kim Kardashian"

Sitting in a chair for long period will do this too you.

Your butt sticks out, your belly protrudes, and you will have lower back pain and horrible hip mobility.

Fix it 👇

@SyattFitness Your glutes are weak. Your hip flexors are tight. Your abs are weak. Your lower back is tight.

First, the glutes:

Do glute bridges. 3 sets to failure. If they're too easy, do the single leg version. https://t.co/nLpn5AoQFS

@SyattFitness If you have gym access, you can do barbell hip thrusts OR use this excellent machine if your gym has one https://t.co/vp4tcSPPWq

@SyattFitness You also need to stretch out your tight hips.

The best exercise I've found for this is the banded hip distraction 👇👇

@SyattFitness You'll need a resistance band.

Loop it around an upright (squat rack or bed post works well).

Loop it around your rear leg and descend into a lunge. Lean back to increase the stretch. Hold 30s. https://t.co/pImH3axmH7

@SyattFitness Now, to fix your rounded upper back and forward shoulders, you'll need to do lots of pulling exercises.

- Barbell rows
- Dumbbell rows
- Machine rows
- Bodyweight rows

But if you're just going to do one, I would do facepulls 👇👇

@SyattFitness Facepulls are NOT an ego exercise.

You do not want much weight here at all.

Go slowly, really squeeze the contraction at the end of the movement.

Go for high reps, 15-20 reps.

Stop when you can't get another rep with good form. https://t.co/TgaVc6tcKm

@SyattFitness As for the forward head posture. Here is something you can do to correct it, explained by @jerryteixeira

https://t.co/2VnH88Dscj

@SyattFitness @jerryteixeira If you follow a well designed resistance training program, you will likely fix all of these problems.

The right compound exercises will strengthen weakened muscles from Years of desk duty.

@SyattFitness @jerryteixeira The routine MUST NOT neglect lower body, core training or back training.

There should be more sets of pulling than pushing to keep shoulders in the proper alignment.

@SyattFitness @jerryteixeira If you found this thread helpful, share the first post to help someone else!

Follow me @Rob_NBF for more threads on lifting and health.https://t.co/F1Db9lnnnn

@SyattFitness @jerryteixeira P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

(Not cheap but results are guaranteed)

Apply here:

https://t.co/bXsqgWp6gK

Things I'd tell myself when I started lifting, part #14

"Take creatine every day and do not stop"

We're 6 weeks into Shred in 60 and some awesome wins are coming in now! https://t.co/BMhXwFstn6

@Rob_FitLegacy's Latest X Threads

Read threads by Rob - Fit For Life - Stronger Every Decade and get notified about future ones.