Eat extremely lean, dump suppliments and eat real protein ( if I wanted to be I would be a powerlifter but no interest), lift progressively heavy as possible keeping good form and move those 10,000 steps every single day of the week..
I gained 14 lbs of lean mass in 3 months. I ate a surplus of 1000 calories, did no cardio the first month and alternated pyramid and reverse pyramid. I drank water with 5 grams of BCAA's during my workout, and a protein shake with 5 more grams of BCAA's and 33 grams of carbs (dextrose) after the workout. I was on 60% Carbs, 25% Protein, 15% fat. I think the diet is really important if you want to gain muscle. You have to eat a surplus and you can't be afraid of eating more, but keeping it clean made me not gain fat. I ate a lot of bananas and avocados. This worked for me but it doesn't mean it'll work for everyone else.
"Quando vôce quer alguma coisa, todo Universo conspira que vôce realize seu desejo."
"When you really want something, the entire Universe will conspire to fullfil your desire". Paulo Coelho
I usually do a reverse pyramid and lift the heaviest I can for 12, then add to heaviest for 8, add and 4, add and 2. If I have a spotter I will do negatives. Assisted lift up and slow down. I will focus on a specific area a day and rotate through over the week so I do not overwork a muscle group and give the muscle fibers time to heal. I usully work opposing muscle groups as well. That means chest and back. Shoulders and lats, biceps and triceps etc. After the workout I will have whey protein powder and water.
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