The Fastest Way To Build Muscle For You

Here are some fundamental rules to building muscle. 

1. Use a 3 dimensional approach to training where you are using varying rep ranges, training volume and intensity. DO NOT get stuck in one single training routine where there's no variation or change of emphasis in terms of the stimulation. You will quickly plateau and you'll be missing out on a lot of potential via different muscle fiber populations. 

2. Train the muscle not your ego. Focus on squeezing the muscle not just hoisting the weight from A to B. That does f*** all, squeezing the muscle as you do your rep with the right rep tempo is CRUCIAL.

3. Eat every 3-4 hours (even 2 in some instances), with the right nutrients (minimum of 25g of protein for MPS!!) across the day. This will keep the blood rich in amino acids and it will help maximise muscle protein synthesis throughout the day. 

4. Drink plenty of water, roughly 4-5 liters a day! This helps the body transport nutrients properly and sustain a state of hydration which is very important to building muscle.

5. Keep track of your strength within each rep range on the Y3T training cycle and aim to beat yourself over the coming weeks and months. Aim to force progressive overload which WILL result in a "hypertrophic adaptive response." 

Train like a f***ing warrior, beat yourself, and be consistent with all of the above.