No BS Guide to Make Easy Gains

it's all you really need...

Author

Ronn Asante
July 17, 2024

Don't make your routine complicated bro,

Because fitness isn't rocket science.

So let's get back to the basics for solid gains.

  • 1. Know the reps

Generally, keeping the maximum repetitions that you can do between 6 and 10 gives optimal gains in strength and muscle mass.

Besides this, what you are developing is primarily endurance.

  • 2. Know the rest period

3-5 minutes rest between sets for strength and skill training. 

You are looking to go through each step of the process with the greatest form possible so that muscle memory is established.

  • 3. Understand the mechanics

Only three movements can your muscle perform: isometric (plank), eccentric (push-ups), and concentric (pull-ups).

Knowing the differences lets you construct an effective workout plan.

  • 4. Know your loads

In other words, you generally have to make your training a little bit tougher each week.

Add a few more repetitions or increase the weight every week to practically guarantee that you are making gains in the long run.

  • 4. Get to know the diet

This is going to be the most important pillar in attaining gains.

So always try and get that good 1.1 to 2.2 g of protein per body weight without missing to add carbohydrates, fats, micronutrients, vitamins, and minerals to your diet.

And don't forget to stay hydrated,

BodyweightEmpire. 

P.S. Free and easily understandable plans are available below, attached to help you out on the journey: