In my 2 years of working out and researching how to gain as much muscle as possible naturally, I tried a lot of diets, exercises and crazy stuff to grow my muscles as much as possible.
To see pictures of me at peak bulking and cutting phase scroll down below the quick tips. You will see that I walk my talk and what I say works.
Weightlifting Quick Tips
- Only switch your training routine after a year
- Do heavy/explosive training
- Choose a hardcore gym
- Walk fast
- Look and focus on your muscles
- Don't skip the Cardio
Diet Quick Tips
- Eat broccoli (reduces estrogenes & increases testosterone)
- Eat enough saturated fat (increases testosterone)
- Avoid estrogenic foods like soy and hops
- Plan and cook your meals beforehand
Testosterone Optimization Quick Tips
- Let the doctor check your testosterone levels every 4 months
- Shower and bath cold
- Sleep without underwear
- Win status, arguments & fights
- Dominant posture
- Wake up at the same time every day
- Eat broccoli
- Eat saturated fat
- Avoid estrogenic foods like soy and hops
- Sleep at least 7-8 hours per day
- Minimize stress
- Be in the presence of fertile women regularly
- Zinc 25-30mg (per day)
- Magnesium citrate 200-400 mg (per day)
- Vitamine D3 10.000 IE (per day)
- Creatine monohydrate 5mg (per day)
- Listen to Amon Amarth
Other Tips
- Tell your friends about your fitness goals
- Free weights first and then machines
- Use gloves for a stronger grip
- Buy gym clothing
- Be consistent (suggested by @Jist)
Me at peak bulking
Me at peak cutting
