Implement these steps for guaranteed muscle growth

How can you build muscle with minimum waste of time?

Let’s start with diet for proper muscle growth, you’ll need to check your current weight in pounds

If you don’t know how to do it, just multiply your weight in kgs with 2.2

You’ll get your current body weight in pounds

After that, you need to multiply your weight by 16

So let’s say your weight is 150 pounds

If you multiply it by 16, you’ll get 2400

Now 2400 calories is the amount you have to consume every day till you stop gaining weight

After that whatever your weight is in pounds, that is your protein intake in grams

Take 150 pounds, for example, which means 150g of protein every day

After that, you must consume 4-5 whole eggs every day for healthy fats

Let’s do the overall math now, 150g of protein has 600 calories, 5 eggs have 385 calories, and add both of them you get 985 calories

Now subtract this from total calories, 2400-985 = 1415 calories

You can eat anything you want to complete those 1415 calories

But you MUST consume 3 things

Now this data is the result of an example which was 150 pounds(assumed weight)

You have to calculate the above data based on your current weight

Now let’s move on to training

First, you need to have something where you can write your performance

A notebook or notes on your smartphone

The only way you can build muscle is through progressive overload

Which in simple language means that you’ll have to lift more weight for more reps over time

But how do you apply this to your training?

I’m going to use 1 lift for example which is the bench press

So let’s say you can only do 6 reps with 60 kg till failure

Hitting failure means that you perform any exercise till the point you cannot do any more reps

So to build more muscle you have to push harder and do more reps let’s say 12 reps

Now earlier you used to do 6 reps with 60 kg and now you can do 12 reps with 60 kg

That means you’ve got stronger and your muscles have grown a little bit

Now you have to repeat this cycle again and again

This means that if you can easily hit failure on the 12th rep then you should increase the weight to 70 kg

Now when you increase the weight your reps while performing bench press will drop to 5-6 reps till failure

Then what to do?

Well, you repeat the same process, push more and reach 12-13 reps and when you achieve that just increase the weight again

You’ll have to try your best in every weight training session to hit a new personal record (PR) in this particular rep-range (6-12)

That’s how you break muscles, give them enough stimulus to grow and feed them the materials your body can utilize and repair them while sleeping.

This brings us to 3rd most important factor for muscle growth, proper recovery, better cognitive function and tons of other benefits which is

SLEEP

You’ll need to sleep every night for 8 hours

Now how do you do that?

Well try to avoid anything that affects your sleep for example: