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โ๐ผ Adequate protein with a caloric surplus.โ
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โ๐ผ Consistent increases in volume/work load.โ
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๐๐ผ Intensity during training.โ
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A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.โ
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As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.โ
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For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. โ
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If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.โ
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Volume is: Weight x Sets x repsโ
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If your not consistently increasing this number your gains are gonna be very slow and minimal.โ
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Now none of us are able to just consistently increase volume for the rest of our lives.โ
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But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.โ
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Training intensity isnโt talk about very much now a days but there is someone to be said for it.โ
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This is basically how hard you are training.โ
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Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?โ
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Which one do you think is gonna build more muscle?โ
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Now I donโt want you driving yourself into the ground and not being able to walk after every workout. (More about this later๐)โ
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But you still need to make your sets hard!โ
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You need to push yourself and you need to send that signal to your body that it NEEDS to grow.โ
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Implementing these three variables is gonna be the key to long term, consistent, muscle growth.โ
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