1.

3 Training Tips Proven to Speed Up Muscle Growth

2. 6 Crucial Things I Wish I Knew Before I Started Training (Beginner Workout Mistakes)
3. Barbells VS Dumbells for Muscle Growth
4. Do These 3 Things Every Workout
5. Drop Sets vs Normal Sets for Muscle Growth
6. Fasted Cardio Why You SHOULD Do It To Lose Fat Faster (And How To Do It)
7. How Many Sets Are Needed to Maximize Muscle Growth
8. How Many Sets Should You Do Per Workout To Build Muscle
9. How Often Should You Train Each Muscle To Maximize Growth
10. How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making)
11. Intermittent Fasting How to Best Use it for Fat Loss (5 Things You Need to Know)
12. Low Reps vs High Reps for Muscle Growth
13. Men Vs Women The Best Way To Lose Fat (KEY DIFFERENCES)
14. Short VS Long Rest Periods for Muscle Growth
15. Slow Reps VS Fast Reps for Muscle Growth
16. The Best Science-Based Cardio Routine to Lose Fat FASTER (Without Losing Muscle!)
17. The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)
18. The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)
19. The EASIEST Way to Lose Fat Faster (One Exercise!)
20. What Are The BEST Protein Sources to Build Muscle (Eat These!)
21. What’s the MOST Amount of Fat You Can Lose in a Week (And How To Do It)
22. When is the Best Time to Workout to Build Muscle
23. Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making)
24. How Quickly You Lose Muscle When You Stop Working Out
25. Does Muscle Soreness Mean Muscle Growth (DOMS Explained)
26. The Best Science Based Meals for Fat Loss (3 Diet Hacks You Need to Make)
27. How to Build Muscle and Lose Fat Simultaneously
28. How to Do HIIT Cardio to Get to 10% Body Fatc
29. The Best Treadmill Sprints Workout to Burn Fat Quickly (HIIT Training)
30. Crazy 3 Month Transformation Step by Step How I Lost 23 lbs and 10% Body Fatc
31. The 3 Step Science Based “Skinny Fat Solution”
32. How to Lose Stubborn Fat Faster
33. Dirty Bulking Why It’s a Waste of Time
34. How to Lean Bulk Properly in 5 Steps
35. The Best Science Based Workout Split to Maximize Growth
36. The Best Science Based Diet to Build Lean Muscle
37. Creatine How to Best Use it for Muscle Growth
38. The Easiest Way to Calculate Your Lean Bulk Macros
39. How Sleep Affects Your Gains
40. How to Get Bigger by Doing Less
41. How to Increase Your Testosterone Naturally
42. How to Properly Use Superset to Maximize Growth
43. How to Properly Warm Up Before Weights
44. How to Relieve Muscle Soreness and Recover Fast
45. How to Use Creatine Effectively
46. Light Weights VS Heavy Weights for Muscle Growth
47. The Best Pre Workout Meal for Muscle Gain
48. Pre Workout Supplements How to Properly Use It to Boost Performance
49. Protein Powder How to Best Use It for Muscle Growth
50. The Truth About BCAA
51. Why You Feel Weaker Some Days
6 Crucial Things I Wish I Knew Before I Started Training (Beginner Workout Mistakes)
1. Not establishing a strong mind-muscle connection.
Know what muscles does specific workout activate.
2. Neglecting compound lifts.
Pull ups, squats, dead lifts and overhead press.
3. Neglecting progressive overload.
4. Getting to fat when bulking.
Short periods of lean bulking combined with short cutting phases.
5. Not counting my daily caloric intake.
6. Ignoring mobility/ stability work.

How Many Sets Should You Do Per Workout To Build Muscle

1. Set definition:
a. Performed within 6-12 rep range.
b. Taken close to failure with high effort.
c. Warm up set won’t count as real set.
2. Around 10 sets per muscle group in a single workout seems to be a threshold at
which performing more sets begins to provide diminishing returns (“junk volume”).
This will depend on several factores though, especially your training experience and
the exercise you’re performing (e.g. for the quads, squats are a lot more taxing than
leg extensions).
3. Given that around 10-20 sets/muscle group/week is optimal, you would want to split
up your sets for a muscle group to at least 2 separate workouts per week rahther
than doing them all in one workout (e.g. “bro-split”) to avoid too much junk volume.
4. Focus on fewer muscle groups in a single workout for at least 2 separate workouts per
week.
5. Figure out your target sets/muscle group/ week and then work backwards to split
that up most effectively throughout the week.

How Often Should You Train Each Muscle To Maximize Growth

1. Choose a workout split that:
a. Accomplishes a 2-3x/ week training frequency.
b. Enables you to perform 10+ weekly sets per muscle group.
3-Day 4-Day 5-Day 6-Day
Full Body Upper Push Push
Rest Lower Pull Pull
Full Body Rest Legs Legs
Rest Upper Rest Rest
Full Body Lower Upper Push
Rest Rest Lower Pull
Rest Rest Rest Legs
Low Reps vs High Reps for Muscle Growth
1. Principle:
a. Volume is equated for (sets x reps x load).
b. You’re training close to failure.
c. You’re using a weight that is at least 30% of your 1RM.
2. Low reps (strength) : 2-5 reps.
Hypertrophy rep range : 6-12 reps.
High reps (endurance) : >12 reps.
3. Periodization:
a. 60-70% of hypertrophy rep range.
b. 15-20% of low reps.
c. 15-20% of high reps.

3 Training Tips Proven to Speed Up Muscle Growth

1. Focus on getting stronger over time by applying a progressive overload scheme.
Double progression works well, in which you focus on increasing reps first before
adding more weight.
2. Ensure you’re doing enough volume. You want to be doing around 10-20 sets per
muscle per week depending on your training experience.
3. Train hard enough such that you reach 1-3 reps short of failure during your sets, but
not too hard such that you reach absolute failure.

What’s the MOST Amount of Fat You Can Lose in a Week (And How To Do It)
1. Body is capable burning body fat used for energy at maximum rate of 69 kcal/kg of
body fat/ day or 31 kcal/ lb of body fat/ day.
2. 1lb of fat  3500 calories.
3. Step 1 : body weight x fat percentage.
: 200lbs x 0,2.
: 40 lbs of fat.
Step 2 : body fat x maximum fat lose rate.
: 40 lbs x 31 kcal/ lb/ day.
: 1240 calories/ day.
Step 3 : (1240 calories x 7) ÷ (3500 calories/ lb)
: 2,5 lbs of fat/ week.

The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)
1. Protein  20-40 grams.
2. Carbs  25-30 grams.
3. Two to three hours is the window in which muscles are most receptive to protein and
amino acid absorption.
How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making)
1. Doing cardio at the wrong times:
a. Perform cardio after your weights workout.
b. Separate your cardio sessions from your weighs workout by at least 6 hours.
2. Doing the wrong type of cardio
a. Stick to mostly low intensity, low impact cardio (cycling, incline walking,
elliptical, stairmaster), and.
b. Do less high intensity, high impact cardio (running, jump rope, etc).
3. Too much cardio:
a. More than 20-30 minutes per day, and
b. More than 3 days per week.

The Best Science-Based Cardio Routine to Lose Fat FASTER (Without Losing Muscle!)
1. HIIT cycling:
a. 1-2x/ week.
b. 10-20 mins per session.
2. LISS
a. 1-3x/ week.
b. 20-40 mins per session.
3. Do cardio on rest day(s) or after your workout.
4. Combine HIIT and LISS cardio and increase frequency and/ or duration over time as
needed.

Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making)
1. Underestimating Calorie Intake.
2. Not Weighing Yourself Accurately.
a. Weigh every morning right when you wake up.
b. After you use the washroom.
c. Before you eat/ drink anything.
3. Overestimating & Eating Back Calories Burned.
4. Body Recomposition.

Fasted Cardio Why You SHOULD Do It To Lose Fat Faster (And How To Do It)
1. Fasted cardio does not provide any direct fat loss benefit when compared to fed
cardio.
2. Fasted cardio can be beneficial for you when dieting as it often result in a lower daily
calorie intake, and for some can be more practical and easier to adhere to.
3. When performing a fasted cardio session, do mostly low to moderate intensity cardio
sessions that don’t last over an hour long.
4. Consistency and adherence to your protocol is what’s most important! So do what
you’ll be most likely to stick to week after week without fail.
The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)
1. Moderate calorie deficit  0,7% bodyweight per week  1lb/week for most people.
 ≤500 calories below maintenance.
2. Aggressive calorie deficit  less fat loss, more muscle loss.
3. Caloric need  bodyweight (lbs) x 13-15 calories.
4. Protein need  0,73-1 gram/lb bodyweight.
 1,6-2,2 gram/kg bodyweight.
5. Fat need  15-20% of daily caloric needs.
 0,25-0,5 gram/lg bodyweight.
6. Carbs  total calories – fat – protein.
7. Late night eating does not lead to fat gain if you’re still at a calorie deficit.

Intermittent Fasting How to Best Use it for Fat Loss (5 Things You Need to Know)
1. How long to fast for : 16H/8H fast (20.00-12.00/ 12.00-20.00).
2. What to eat/ drink :
a. Fasting window :
1) No (minimal) calories.
2) Nothing that spikes insulin.
b. Feeding window :
1) 80% unprocessed food and ±20% processed food.
3. How much to eat : eat to keep calorie deficit.
4. How many meals to eat : 3-4 meals.
5. When to train fasted :
a. In the event that you weight train fasted, the timing of your post-workout meal
becomes of greter importance.
b. You want to time your first meal in which you’re able to ingest it shortly after a
workout.

Men Vs Women The Best Way To Lose Fat (KEY DIFFERENCES)

1. You need to prioritize weightlifting regardless of your gender, in order to maintain/
build your muscle as you lose fat.
2. Allocate slightly more volume to muscle groups that are more important to you. For
example, females may want to do more glute work and less emphasis on the upper
body.
3. Females are better suited to more volume and higher training frequencies, and also
require slightly less rest between sets when compared to men.
4. Females may do better with a higher fat diet when dieting (e.g., 30+% of calories
coming from fats).

The EASIEST Way to Lose Fat Faster (One Exercise!)

1. Walking is an easy way to accelerate fat loss and comes with a host of benefits
(convenient, doesn’t affect appetite or interfere with recovery, enjoyable, etc).
2. Start by adding ±150 min/ week of brisk walking, and gradually increase the duration/
difficulty overtime.
3. This should be combined with a calorie deficit through your diet and a weightlifting
routine.
What Are The BEST Protein Sources to Build Muscle (Eat These!)
1. Whey protein is a very high quality source, but you don’t want to exclusively rely on it
as it lacks in micronutrients. Thus, a good approach is to stick to whey for pre/ post
workout and use a variety of whole food protein sources during your other meals.
2. Slower digesting protein sources (casein, cottage cheese, greek yogurt) may be ideal
to ingest prior to periods where you won’t have protein for over 6 hours (such as
overnight or when you’re out and know you’ll be without adequate protein for a
while).
3. Plant-based protein sources are less effective at stimulating muscle protein synthesis.
To compensate, when consuming exclusively plant-based protein sources, you can
ingest a greater amount and/ or mix various different sources to augment the protein
synthesis response.

Drop Sets vs Normal Sets for Muscle Growth

1. Normal sets would likely lead to significantly better strength gains and likely better
muscle growth in the long run due to progressive overload.
2. It seems that training to failure is required in order for drop sets to be effective.
3. Use drop sets when you’re pressed for time.
4. Mainly use dropsets on isolation/ accessory exercises.
5. Use drop sets sparingly in order to avoid recovery issues.

How Many Sets Are Needed to Maximize Muscle Growth

1. Beginners don’t need periodization and it may actually hinder their performance.
2. The goal of periodization is to avoid overuse of muscle groups.
Short VS Long Rest Periods for Muscle Growth
1. Short rest : more metabolic stress.
2. Long rest : more total volume.
3. Total workout volume is a more important driver for muscle growth than metabolic
stress.
4. For compound exercises, resting for around 3 minutes seems to be ideal.
5. For isolation exercises (or any less taxing movements), resting for around 2 minutes
seems to be ideal.
6. When using heavy weight for lower reps (3-5 reps), increasing your rest to 3+ minutes
may be ideal.

Slow Reps VS Fast Reps for Muscle Growth

1. Optimal lifting tempo is between 2-6 seconds.
a. Faster lifting tempo tends to be more favourable.
b. Anything slower seems to be suboptimal.
2. Use a concentric speed that’s on the faster side (1-2 s) but enables you to feel your
muscle working throughout the movement.
3. Perform the eccentric portion of your reps so that you’re actively controlling the
weight against gravity.

Barbells VS Dumbells for Muscle Growth

1. Barbells generally enable you to maximize mechanical tension to a greater degree
than dumbbells can:
a. You can lift more weight with barbell.
b. They enable you to progressively overload more effectively.
2. Dumbbell advantages:
a. Often provides higher muscle activation when compared to barbells.
b. Can help minimize muscle imbalances that develop from barbell movements.
3. Barbells are especially effective when a lower rep range with heavy weight is used.
4. Adding dumbbell exercises as well helps maximize muscle activation & metabolic
stress while minimizing muscle imbalances.

Do These 3 Things Every Workout

1. Use a workout log.
a. Weight lifted each set.
b. Numbers of reps done each set.
c. Rest times.
d. Difficulty of each set.
e. Any modifications that were made.
2. Time your rest periods.
3. Proper warm up
a. 5 minutes of light cardio and/ or dynamic stretching
b. Weight acclimation sets:
1) Set 1 : 50% of working weight for 10 reps.
2) Set 2 : 70% of working weight for 6-8 reps.
3) Set 3 : 90% of working weight for 1-2 reps.
When is the Best Time to Workout to Build Muscle
1. Training later on in the day (between 3pm - 9 pm) seems to be optimal for muscle
growth and performance.
2. Any performace decrements you experience in the morning can be minimized by
ingesting caffeine pre-workout. Adequately warming up before your workout. And
being consistent with the time of your workout.
3. There is a lot of individual variation! And the “optimal time” will vary based on your
daily schedule (e.g., work shifts).

How Quickly You Lose Muscle When You Stop Working Out
1. You can lose up to a kg of lean body mass in just a week when you’re fully
immobilized.
2. 11% decrease in type II muscle fiber size in just 10 days of no exercise.
3. Muscle glycogen can increase muscle volume by about 16%!
4. Muscle glycogen can decrease by 20% after just a week without training.
5. Your muscle glycogen levels and water stores will quickly refill once you start training
again.
6. After 3+ weeks of no training is when you’ll typically start to experience actual muscle
and strength loss.
7. How to slown down muscle loss when you stop working out
a. Eat at maintenance calories, not at calorie deficit nor calorie surplus.
b. Eat enough protein.
1) Maintaining a high protein intake during a period of no training helps
minimize muscle loss.
c. Stay active.
1) You only need around 1/3 of your original training volume to maintain
muscle mass.
2) A high intensity full body workout 1-2 times per week is likely enough to
maintain your muscle mass.

Does Muscle Soreness Mean Muscle Growth (DOMS Explained)

1. DOMS is miscroscopic tears in the connective tissue holding the muscle fibers
together.
2. Mechanisms of muscle growth:
a. Mechanical tension.
b. Metabolic stress.
c. Muscle damage.
3. Training a sore muscle:
a. Reduces the activation of the desired muscle.
b. Reduce the force capacity of the muscle by up to 50%.
c. Negatively interferes with the recovery process.
4. Muscle soreness is not necessary for muscle growth, and thus does not indicate
muscle growth.
5. Enduce more muscle damage by adding 1-2 eccentric-focused sets per muscle group
(per week) with a weight heavier than you’d usually use.
The Best Science Based Meals for Fat Loss (3 Diet Hacks You Need to Make)
1. Include high satiety foods.
2. Opt for high-volume foods.
3. Consume more protein.

How to Build Muscle and Lose Fat Simultaneously

1. Building muscle and losing fat simultaneously is definitely possible.
a. Maintain a small caloric deficit
1) ≤500 calories below maintenance, or.
2) Max of 0,7% weight loss per week.
b. Maintain a high protein intake.
1) 0,8-1 g/ lb of bodyweight.
c. Ensure that you’re progressing in the gym.

How to Do HIIT Cardio to Get to 10% Body Fat

1. Best types are:
a. Sprinting.
b. Rowing.
c. Cycling.
2. 85-95% of max heart rate during work intervals rate to reap the majority of benefits
from HIIT.
3. Starting point:
a. 80% max intensity for 20 seconds.
b. 1:2 work:rest ratio.
c. 5 cycles 1x/week.
4. If you aren’t making your HIIT workouts harder, you’ll reach a fat loss plateau.
5. Progressive overload:
a. Increase intensity of work intervals.
b. Increase duration of work intervals.
c. Decrease duration of rest intervals.
d. Increase number of cycles.
e. Increase frequency.

The Best Treadmill Sprints Workout to Burn Fat Quickly (HIIT Training)
1. Warm up:
a. Leg swings. d. Run/ fast jog for 1’.
b. Walk for 2’. e. Walk for 1’.
c. Jog for 1’.
2. Beginner/ Sedentary
a. Work interval : 30 seconds sprinting at 6,5 mph & 0-2 incline.
b. Rest interval : 60-90 seconds walking.
c. 5 cycles.
3. Advanced
a. Work interval : 30 seconds sprinting at 12 mph & 5 incline.
b. Rest interval : 45 seconds walking.
c. 7 cycles.
Crazy 3 Month Transformation Step by Step How I Lost 23 lbs and 10% Body Fat
1. Weights routine:
a. Push – pull – legs 2x/week.
b. Progressive overload.
c. 6-12 reps.
2. Diet:
a. Calorie intake:
1) Start at -15% of maintenance calories.
2) Decrease daily caloric intake up to a minimal of 1900 calories day
3) Adjust daily caloric intake by looking at strength and weight workout
performances and decrease in body fat percentage.
b. Macros:
1) Protein : 1g/lb bodyweight.
2) Fat : 15-20% of total calories.
3) Carbs : the remainding calories.
4) Drop the carbs and leave protein and fat macros the same.
c. Intermittent fasting (5-7 days/ week):
1) Fasting window : 8 pm – 12 pm (16 hours).
2) Feeding window : 12 pm – 8 pm (8 hours).
d. Refeed days (at around 10% BF):
1) Eat at maintenance or just over.
2) Increase carb intake and decrease protein and fat for the day.
3) As week progresses add more refeeds day per week for up to 2 refeeds/
week.
3. Cardio routine:
a. Do HIIT and LISS.
b. As you reach closer to lower body fat, incorporate more cardio routine.

The 3 Step Science Based “Skinny Fat Solution”

1. Stick to a weightlifting program and focus on getting stronger every week.
2. Cut down your cardio if it’s excessive and focus more on resistance training.
3. Adjust your caloric intake based on the flow chart provided while ensuring adequate
protein intake.
How to Lose Stubborn Fat Faster (Lower Abdominal Fat)
1. You should be at around 10-12% body fat before being concerned with stubborn fat.
2. Use an intermittent fasting protocol that you prefer (e.g., 16H/8H).
3. Perform your weight training and cardio while in a fasted state. But if you prefer
weight training non-fasted, do that instead and stick to fasted cardio.
4. Use HIIT as your fasted cardio 2-3 times per week and do additional fasted low
intensity cardio if that isn’t enough.

Dirty Bulking Why It’s a Waste of Time

1. Dirty bulking : diet in which you consume caloric surplus greater than 500 calories
above daily maintenance caloric intake.
2. Lean bulking : diet in which you consume moderate caloric surplus of 5-10% (±250
calories) above daily maintenance caloric intake.

How to Lean Bulk Properly in 5 Steps

1. You don’t need to eat big to get big, you just need to eat enough for your body.
2. Lean bulking for most people is the most effective way to gain muscle.
3. How to lean bulk properly:
a. Lower your body fat percentage.
1) Lean bulk when your body fat percentage is at around 10%.
b. Figure out your lean bulking caloric intake.
1) When lean bulking you want to maintain a surplus of just 5-10%.
2) Calculate your TDDE.
3) Add 5-10% to the calculatio (±200-400 calories).
c. Figure out your lean bulking macros.
1) Protein  0,8-1 gram/lb bodyweight.
 1,6-2,2 gram/kg bodyweight.
2) Fat  15-20% of daily caloric needs.
 0,25-0,5 gram/lb bodyweight.
 0,55-1,1 gram/kg bodyweight.
3) Carbs  (total calories – fat – protein) kcal.
d. Monitor your weight.
1) You never really know if your caloric surplus is correct unless you
consistently track your weight.
e. Juggle between bulking & cutting.
1) 2-3 months of lean bulking.
2) 2-4 weeks of aggressive cutting.
The Best Science Based Workout Split to Maximize Growth
1. Bro-split : training each muscle group once per week with high volume within each
workout.
2. Types of workout split :
a. Upper/ lower :
1) Mon & Thu : upper body muscles.
2) Tue & Fri : lower body muscles.
b. Push/ pull/ legs :
1) Mon : push 1 : chest, shoulders & triceps.
2) Tue : pull 1 : back & biceps.
3) Wed : legs 1 : lower body muscles.
4) Thu : push 2 : chest, shoulders & triceps.
5) Fri : pull 2 : back & biceps.
6) Sat : legs 2 : lower body muscles.
c. Full body :
1) Mon : all muscle.
2) Wed : all muscle.
3) Fri : all muscle.
3. Summary :
a. Training a muscle ±2x/week seems to be optimal for both strength and size,
therefore favouring higher muscle training frequency splits over the traditional
“bro-split” which only trains each muscle 1x/week.
b. As a beginner, it’s likely best to start with a full body workout routine 3 days per
week in order to master the main movements without causing excessive muscle
damage.
c. As you progress you will need more volume, and thus splits that have more
training days would likely be best and more practical. (e.g., upper/lower,
push/pull/legs, etc).
d. Workout volume and consistency are the more important factors. Although
certain splits have their advantages, ultimately choose the split that you’ll be
most consistent with!
e. Once your progress stalls with full body workouts, consider switching to a 4-day
upper/ lower split to fit in extra volume as needed.

The Best Science Based Diet to Build Lean Muscle

1. Target a weight gain permonth of around 2-4 lbs (0,9-1,8 kgs).
2. Lean bulk 101.
3. Macro calculator.
4. In order to maximize muscle anabolism, your daily protein intake should ideally be
spread across a minimum of four meals throughout the day.
5. Ingesting protein and carbohydrates pre-exercise produces significantly greater levels
of muscle protein synthesis.
6. 2-5 g/day of omega 3’s improves anabolic signalling efficiency and muscle repair.
Creatine How to Best Use it for Muscle Growth
1. Creatine monohydrate is the most effective (and cheapest) form of creatine, so stick
with that.
2. Take it with adequate protein and carbs and ideally post-workout.
3. A loading phase will help it act faster, otherwise just take 3-5 grams per day everyday.
Cycling is not needed.
4. There are no known adverse health effects of long term creatine supplementation (but
check with your doctor if you’re concerned).

The Easiest Way to Calculate Your Lean Bulk Macros

How Sleep Affects Your Gains

1. Undersleeping can hinder muscle growth and fat loss.
2. Aim to get roughly 7-9 hours of quality sleep per night (more active individuals should
aim for the higher end).
3. Daytime naps may help mitigate the effects of sleep deprivation, but should not replace
night time sleep.
4. Improving sleep hygiene and avoiding caffeine within 6 hours before bed can help
improve sleep duration and quality.

How to Get Bigger by Doing Less

1. Deload for beginner:
a. Track your workouts and focus on getting stronger week to week.
b. Stay a couple reps away from failure.
c. When you plateau on an exercise, decrease weight by 10% in your next session
(“deload”).
d. Re-try the weight you were stuck on after doing this.
2. Deload for intermediate lifter:
a. Incorporate a deload week every 4-8 weeks.
b. Go to the gym and perform your usual workouts.
c. Reduce your training volume:
1) Reduce workout volume by ±50% (do half of your normal # of sets and
reps).
2) Reduce weight for all exercise by 10%.
3. Nutrition:
a. Eat at roughly maintenance calories.
b. Provides body with adequate energy/ nutrients to recover.
4. Cardio:
a. Avoid too much high intensity cardio.
How to Increase Your Testosterone Naturally
1. Stay within optimal BF range% range (8-15%).
2. Correct deficiencies in your diet; supplement your diet with vitamin D (1.000-2.000 IU)
and zinc (10-40 mg).
3. Get adequate sleep around 8 hours/ day.

How to Properly Use Superset to Maximize Growth

1. Superset muscles that don’t interfere with each other (agonist-antagonist muscles).
a. Chest & back.
b. Biceps & triceps.
c. Quads & hams.
2. Use staggered rest periods (paired sets).
a. Incorporate short, staggered rest periods between each set (e.g., 1 minute rest).
3. Avoid supersets in taxing movements (e.g., compound lifts).
4. Superset example:
a. Bench press : 3 sets.
b. Row : 3 sets.
c. Overhead press : 3 sets.
d. Pull-ups : 3 sets.
e. Bicep curls : 3 sets.
f. Tricep extensions : 3 sets.
*use 2-3 minutes rest between sets.
How to Properly Warm Up Before Weights
1. Upper body
a. Wrist circles (10-15 reps each direction).
b. Horizontal arm swings (10-15 reps).
c. Opposite vertical arm swings (10-15 reps).
d. Arm swings (10-15 reps).
e. Trunk rotations (10-15 reps each side).
f. Band dislocations (10-15 reps).
g. Band pull-aparts (10-15 reps).
h. Cable shoulder extensions (10-15 reps, light weight).
i. Dumbell shoulder extensions (10-15 reps, light weight).
2. Lower body
a. Cycle at easy pace (50%-60% max HR) for 5 minutes.
b. Forward leg swings (10-15 reps each side).
c. Sideway leg swings (10-15 reps each side).
d. Deep squat stretch (6 reps).
e. Bent knee iron cross (6 reps each side).
f. Mountain climber stretch (6 reps each side).
g. Walls ankle stretch (5 reps each side).
3. Torso
a. Thoracic extension.
4. Weight acclimation
a. Set 1 : 50% of working weight for 12 reps, rest for 1 minute.
b. Set 2 : 50% of working weight for 8 reps (faster pace), rest for 1 minute.
c. Set 3 : 70% of working weight for 3-4 reps, rest for 1 minute.
d. Set 4 : 90% of working weight for 1 reps, rest for 2 minutes.

How to Relieve Muscle Soreness and Recover Fast

1. Foam roll after your workout ±10 minutes with a focus on the muscles you worked for
that day.
2. Perform active recovery (LISS cycling or rowing) after your foam rolling as well and/ or
the day(s) after your workout.
3. Increase your omega-3 intake to roughly 1-3 grams per day from high quality sources.
4. Ease into your program by gradually building up the volume and intensity of your
workouts.
How to Use Creatine Effectively
1. Use creatine monohydrate.
2. Take it with your post workout shake or post workout meal.
3. The loading protocol provides the fastest initial effects but provides the same long-
term effects as wihout loading.
4. Take it regardless of whether you’re bulking or cutting if you respond well.
5. Take it with 3 grams of beta alanine for possible enhanced benefits.

Light Weights VS Heavy Weights for Muscle Growth

1. Light weight and heavy weights lead to similar muscle growth when volume is equated
for and sets are taken close to failure.
2. Mechanisms of muscle growth will include mechanical tension and metabolic stress.
a. Heavier weights with lower reps will induce more mechanical tension.
b. Lighter weights with higher reps will cause more metabolic stress.
3. To cover metabolic stress mechanism of muscle growth:
a. Utilize higher rep range with low weight (drop sets).
b. On accessory movements.
c. Sets are taken near failure

The Best Pre Workout Meal for Muscle Gain

1. Any meal eaten within 2 hours of your workout to provide energy and boost
performance and also to supply amino acids for muscle recovery and growth
2. Pre workout meal should consists:
a. 20 grams of protein.
b. 50 grams of carbohydrate.

Pre Workout Supplements How to Properly Use It to Boost Performance

1. Don’t rely on pre-workouts too often to avoid becoming tolerant to its effects. Instead,
it’s wise to use it only on lower body days or to cycle it (e.g., take 1-2 weeks off after
every month or so).
2. The literature recommends a caffeine dosage of ±3-6 mg/kg but this will depend on
your habitual caffeine intake. I’d suggest starting low (e.g., 2 mg/kg) and building your
way up to find your sweet spot.
3. Take your pre-workout ±30-45 minutes before you’ll be starting your working sets in
the gym. Don’t take it too late in the evening to avoid it affecting your sleep.
Protein Powder How to Best Use It for Muscle Growth
1. Best type of protein powder
a. Whey protein isolate.
b. Casein protein.
2. When to take it
a. You’ve ingested protein at some point before your workout:
1) Post-workout shake not necessary.
2) Can have your shake at any time during the day.
3) Still can be a good idea yo have post-workout since it’s convenient.
b. You haven’t ingested any protein prior to your workout:
1) Having your shake shortly before your workout is likely the best option.
c. You’re planning to workout in a fasted state:
1) Having your shake shortly after your workout is ideal.
d. Intaking at least 40g of a slow-digesting protein before bed helps improve
overnight muscle protein synthesis.
3. How much to take and how often
a. A dose of around 20-25g of whey is sufficient to maximize muscle protein
synthesis.
b. Prioritize intaking protein from food sources since they contain a variety of
amino acids and nutrients/ minerals.
c. Use protein powder to supplement this if needed.
4. What to take with it
a. If you’re focusing on bulking , taking your protein with dairy milk can be helpful
for the additional calories.
b. If you’re focusing on cutting, taking your protein with almond/ cashew milk or
water can help you easily save calories.

The Truth About BCAA

1. An adequate protein intake will render BCAA-supplementation useless.
2. BCAA’s aren’t as effective at promoting protein synthesis as whey or other complete
protein sources (and they’re more expensive!).
3. BCAA’s might even be detrimental when fasted. Instead, train fasted or ingest whey
(or another complete protein source) before your workout.

Why You Feel Weaker Some Days

1. Stay adequately hydrated. Even slight dehydration can impair performance. Drink at
least 1L of water soon before your workout and another 1L during your workout.
2. Get enough sleep (7-9 hours). If you’re going to workout sleep deprived, try not to do
so after an extended wake time and/ or ingest caffeine before your workout.
3. Be consistent with your nutrition and intake adequate calories and carbs. A few days of
eating much less than normal (especially carbs) can negatively impact your
performance.