1) 30g of protein every 2-3hrs is necessary to build muscle.
This is often a topic of much debate, but the long and short of it is that unless you have a steady supply of amino acids in your bloodstream, your body will break down it’s own tissue to meet the demands of life.
This being said, it sometimes can be okay to consume food less often (every 4-5 hours), so long as you’re getting in a surge of supplementary amino acids between those feedings to stimulate protein synthesis.
2) Overtraining is a myth.
If you just came up with some ignorant comment about steroids vs. non-steroid users, congratulations you’re an idiot and a tire kicker who makes excuses as to why you suck ;).
The truth is, your body will adapt to pretty much anything you subject it to as long as you nourish it well enough and recover. Of course anabolics will speed-up recovery, but it’s all relative. Meaning, even though they may help you to recover faster, they also help you to create more muscle damage from an increase in strength and intensity.
Get moving and push past your limits, then give yourself plenty of time to rest.
OVERREACH and OVER-Recover!
3) Tension builds muscle. Weights DO NOT.
Learn to create tension in the working muscle at all times during your workout. Easier said than done, yes (of you have a hard time with this check out my program MI40 at www.benpakulski.com/mi40 for hundreds of tricks).
4) Train your weak body parts twice a week, or better yet, twice in ONE day.
If you have yet to try out this overreaching model, DO IT! Nothing will make you grow quite as fast. Though be warned, this type of training is really toeing-the-line! Meaning you’re always on the cusp of hurting your joints given that it’s a lot of volume, BUT nothing is more effective for bringing up weak points (there is info here on the blog about how to do it correctly).
5) 40-60 minutes
If you’re in the gym for more than 60 minutes (and hypertrophy is your goal), chances are you’re talking too much… get to work!
Time your rest periods!
Powerlifters often feel they need to talk between sets as they require longer rest periods – they need something to pass the time.
6) Sleep
If you’re not sleeping 8 hours, you’re probably not growing optimally.
Your body recovers by means of the parasympathetic nervous system when you sleep. Sleep more often and, no, I do not recommend disturbing your rest by setting alarms to wake you up to eat.
7) Supplement!
If you’re financially able, BCAAs and Creatine are musts. My post-workout shake of Vitargo and Scitec Nutrition’s 100% Whey is my favorite part of the day. Also, don’t be afraid of taking BCAAs or EAAs too often, I have yet to see any proof of negative effects from doing so. 5 – 10 grams at a time is typical.
5g of creatine a day is all you need and no it does not need to be cycled or loaded.
8) Eat Meat!
Preferably organic. You need protein to grow. Protein synthesis is the only means of aiding in tissue recovery. Despite common belief, carbs DO NOT stimulate growth.
1g/lb per day is minimum for a hard training athlete.
9) Start your day with a belly full of Alkaline water.
I do 2L. I literally drink until I feel so full it hurts. Hydrating first thing in the morning is the best way to ensure optimal energy and optimal muscle function throughout the entire day. Adding some lemon (or lime) to your water is an easy way to alkalize if you don’t have a filter system.
10) Demand more of yourself.
Do you think you train hard? Can I get a resounding, “buuuuuullllllshiiiiiiat”!
98% of the people in this world perceive their work as difficult when everyone else perceives it as mediocre.
98% of the people in this world perceive their work as difficult when everyone else perceives it as mediocre.
Work ethic is perception. Someone out there is working harder than you are!
BONUS TIP:
11) MAN UP!
When it comes to everything, man the @#$# up!
Squat more. Train harder. Don’t complain. Enjoy cardio. Stand proud. Dominate the room. Do that extra rep.
