In No Particular Order…
- Lift Heavy
- Lift Often
- Eat Protein Often
- PR Frequently
- Cycle Exercises
- Use Sleep & Basic Recovery Methods
- Keep it Simple
- Squat, Press, and Pull
Not enough people vary their exercises. Westside does it. DC Training does it.
The Russians do it. Lots of successful
programs do it. It’s a common theme that’s
ignored. The success of a program depends
just as much on the diversity exercises as
the volume of work used. Hell, you can
get away with lots of volume protocols and still make progress as long as you cycle
When I say squat, press, and pull I don’t mean Back Squat, Bench Press, and Deadlift.
Front Squat, Military Press, and Weighted Chins also fit the bill. If your program does not have some type of Squat, Some type of Pull, and Some type of Press then you have a VERY incomplete program.
Meal Frequency also seems to be a huge key to getting jacked that many people miss. 3 meals is not enough. Eating protein throughout the day will ensure that your body always has Amino Acids available for whatever it needs: Hair, Skin, Muscle, whatever. If your body doesn’t have Amino Acids available it will break down muscle tissue to get them. Do you really want to lose hard-won muscle tissue because your body decided it was time to produce some more fingernail? I didn’t think so.
Keeping it simple. Don’t worry about hitting every head of the Triceps or doing all 4 Calf Raise Variations you know so your muscles will will out correctly. If your program isn’t comprehensive enough to include Barbell Rows, then why are you so worried about making room for both Incline Curls and Cable Curls?