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Rob’s Top Muscle Building Tips

 

12273678_10207112311542886_7682562750095547922_oBuilding muscle happens in multiple stages, the workout, the nutrition and the repairing post-workout. You can’t skip ANY of these stages and expect to build muscle like a pro! Here’s some of Rob’s best tips learned from his transformation and top trainers from around the world!

  1. Always train to failure. Meaning, your last reps should include shaking, weak muscles.
  2. Sets, reps, weight should change every 2-3 weeks. Exercises should change 4 weeks max.
  3. Higher reps, High sets, 65-85% of your 1RM. Think 8-12 for body parts that you really want to grow and 4-6 sets.
  4. Avoid steady-state and long duration cardio, stick to HIIT, sprints etc…
  5. Tempo should be slower, eccentric: concentric 4 sec:2sec respectively.
  6. Sleep 8 hours and if over 30, use a liquid melatonin spray to allow for deep restorative sleep.
  7. Drop sets are a great way to get to failure on your last set.
  8. Use an undenatured whey protein supplement post workout, every workout.
  9. Have a “cheat day” weekly where you increase carbs and fat by about 50%.
  10. Because of your higher protein intake, watch out for your Ph by doing a weekly/monthly cellular detox or by eating tons of green veggies daily.

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Want more great tips and Rob’s personal program? Get it here!

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