Take your vitamin d3, k2, your magnesium, zinc. Your b1, your b complex.
Train a muscle group every day throughout the day for two weeks, full body once a week, take a two week break. Repeat.
Earthing while you sleep and rest.
Explanation:
D3 is the summer vitamin, takes you out of winter hibernation and survival mode, and puts you into hunt and gather mode, and heal mode. D3 is the signal that tells your body that resources are plentiful and you can utilize all nutrients to heal your body and build muscle, IF you give it all the nutrients your body needs. Drink plenty of milk if you can, beef, cheese, oysters, sardines, chlorella, chicken, and eggs.
People who don’t get enough D3 are in perpetual winter syndrome, where they hold onto nutrients in the form of fat, metabolism slows, healing is slow, and they keep craving food. It’s all for the sake of getting through the winter alive. Diabetics blood fills with sugar so their limbs don’t get frozen off. Look up Dr. Judson Sommerville for a good dosage recommendation. I would at a minimum recommend 10,000 IU daily for most people, everyone is different though, so just do your research on d3 and its co-factors, its well worth it. Don’t sleep on the B’s. Thiamine is especially important for energy, add a b-complex to cover them all.
Work same muscle everyday
Why same muscle everyday? Look up how to add nuclei to a muscle.
Borge Fagerli talks about it with Myo-Reps, Myo-Reps are the rep style I would recommend. It’s super fast, intense. efficient.
I typically do 15-30 reps, then short 10 second rest or 5 breaths and do another set of 4-10 reps, repeat short rest and sets for 5 rounds.
Team 3D Alpha talk about this with his Nucleus Overload Training. Working a muscle hard then giving it a long break allows new nucleus to be formed into the muscle cells, increasing their capacity for growth. The break also re-sensitizes your muscles to training.
Getting your muscles to grow is easy, adding new nucleus to muscle is hard, but since its the only way to grow muscles bigger, I see no reason to train any other way.
Earthing
Connect yourself to the earth as much as possible, for sure while you sleep. In short this allows for a faster recovery. Do this in a safe way. It negatively charges your blood so your blood cells don’t stack up, it increases blood flow, reduces inflammation, It has been shown to increase bone density as well.
Workout Philosophy
As it stands I’m 6’3, around 240. I don’t really care about gaining more muscle. Or slimming down. There is a point where it becomes too obsessive. I just care about maintaining ability, and eating healthy. As you age you will put on more fat its not a big deal.
I’ve always favoured higher reps over putting up huge weight, and always going to failure. I’ve never really tracked or cared about PRs.
I’ve always worked out with care for my joints. Never compressing my spine with too much weight. I’ve never suffered a workout injury beyond muscle knots. Which is how it should be for an average lifter. I want to do calisthenics and work with 20lb dumbbells for the rest of my life!
Stories of my dominant muscles
Triceps, traps, and calves are my most dominant muscle groups. When I was younger I would do push ups everyday in bad form, utilizing only my triceps. I could do 50 or so. I took a long long break from working out. I could not even do a single push up when I started again. but my triceps quickly blew up. I still have to really focus on activating my chest when doing push ups, as my triceps want to do it all haha.
My calves are insanely huge, in winter we would run up the hills and slide down a lot. Sometimes in the winter we would have to sprint up our driveway which was a huge hill in order to catch the bus. My calves would burn, and when I got on the bus I would put my knees up on the seat in front of me. This would also occlude the muscle or starve it from oxygenated blood. This is also a form of blood occlusion training. A technique that was unknown to me at the time, I was just sitting in a lazy way, when I got up legs would be numb, lol. Insane lactic acid build up and a very big anabolic shock every time I did this.
My traps were developed by hauling wood, and rocks in wheelbarrows and sleds. The wood shed was like 100 yards away from the house, and I would load the bitch up haha. that also developed my calves as well no doubt.
Source
Every time I started back up training I would become obsessive about learning more about muscles. The best techniques to build muscle and the science behind it. This is my distilled wisdom on the topic. If I forgot everything about muscles and had to choose one person to learn from it would be Migan from Team 3D Alpha.