Hey guys! We’ve got a new video out on the things you need to be doing in order to actually build muscle and see results. Unless your goal is to be an elite endurance athlete, having more muscle on your frame will always improve your quality of life by increasing your metabolism, making you stronger, giving you more energy during the day and also has the added bonus of giving you that toned and defined look!

Watch the video here, ( https://www.youtube.com/watch?v=d4_Ho6Q2mu4 ) to get the complete breakdown, and we’ll go into a few key points in this email:


Training intense means coming close to failure on your reps for a given set. If the set calls for 10 reps, then you want to be within 1 – 3 reps of failure by the time you hit those 10 reps.

If it is a 10 rep max set, then you must be failing at 10 reps. If you can do more than 10 reps, you should be going heavier. 

7 – 8 Hours Sleep:

To expand on the intensity point, some people are worried they’ll over-train and injure themselves by training close to failure. It is less about over-training and more about under-recovering.

As long as your form is solid, if you eat and sleep adequately, it would be very difficult for you to overtrain.

7 – 8 hours of sleep per night is the recommended amount for setting up your body to actually grow and recover properly. It is extremely important for your muscles, but also for your hormonal and nervous system. Just because you feel fine on 6 hours or less, doesn’t mean that it is good for you!

Regular Stretching:

Stretching is important for increasing blood flow to the muscles, especially for the muscles you trained. The increased blood flow will allow for quicker recovery and the removal of the waste products that would’ve accumulated whilst training.

Stretching also helps undo the shortening muscles undergo when trained. This is important as a longer muscle will give an increased range of motion, and range of motion for your exercises will play a major role in how much of the muscle you can recruit and therefore rebuild bigger and stronger after exercise.

Eat 1g of Protein Per Pound of Bodyweight:

Protein is the building block for all of your muscles, if you aren’t eating adequate amounts of protein then you will quickly hit roadblocks with your training goals. Protein is also important for the satiety of your meals, which will help combat snacking.

To figure out how much you need, multiply your weight in kilos by 2.2 (or just google the conversion), that is how many grams of protein you should be eating per day.

Train Frequently:

Muscles need to be frequently stimulated to get the best muscle building response. It’s generally considered that training any given muscle group twice per week will have a better effect than just once. While you can definitely do well training 3 times per week, the results won’t come as quick as if you were training even 4 times per week.

Thanks guys! If you have any questions then let us know and we’d be happy to discuss your training or nutrition with you!

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