My workout philosophy has changed over the years, this is my best approach to date.
The most efficient muscle building system:
- Starch based diet, oats, beans, potatoes.
- Low vitamin A diet.
- Drink salt and electrolytes before during after workout.
- Plenty of natural sunshine
- Lots of sleep
- Earthing when sleeping
- Prioritize safety, safety of joints first, never pushing too hard.
- Full body workouts 2 or 3 times a week.
- Workout one muscle group everyday for a month, if you have high motivation to get a specific muscle developed
- Utilize myo-reps 20-50 reps 5 to 10 deep breaths 5-20 db 5-20 db 5-20 db 1-20 (also trains deep breathing)
- All sets to failure or close to failure.
- Train for a month and a half, take the rest of month off
- Tendons take longer to recover than muscles
- Opt for more reps to failure rather than heavy weight
- Calisthenics are the best, Dumbbells are needed for full development
- Protein powder is overrated.
- Burpees are king.
- Short range of motion in the stretched muscle position builds muscle faster.
- Workout your neck with self resistance and high reps.
Interesting fact
Muscle composition is 75-80% water, and 15-20% protein.
To add a pound of muscle to your body, you need 90 grams of protein. Assuming it’s 100 percent efficient.
For beginners, you can add at most 2lbs per month, so that would mean 180 grams of extra protein over the coarse of a month, a measly 6 grams of extra protein per day.
Eating high carb is best I have to admit.