RULE #1  -  BE CONSISTANT.
-Whatever you do, don't start skipping training sessions, especially LEG day. Muscles will come from only constent training, eating right and good sleep. If you start skipping a few nights of good sleep or a few meals, you'll pay the price in not gaining muscles.
 

 

RULE #2  -   GET YOUR FORM RIGHT
- No matter how heavy you go, if you don't get the form right, there's no point in training, you're not targeting the muscles right and it's just not gonna grow. I suggest you search ''ben pakulski'' on youtube, he has a lot of videos on forms. If you don't know the right form on an exercise, please Google it. 

RULE #3  -   LIFT HEAVY
- Your muscles will only grow if you lift heavy weight. I suggest warming up with light weights before every workout session, then hit up the heavy weight. no light weight is gonna build you muscles.
 

RULE #4  -   FOCUS ON THE NEGATIVE PART OF THE REP
- Whenever you slow down your repetitions on the negative part, it's gonna give you alot more time under tension.
You build muscles on the negative part of the repetitions anyway.
 

RULE #5  -   NO PAIN, NO GAIN
- Lifting weights SHOULD hurt the muscles. Sometimes you believe you could only do 3 reps, when in reality if you gave it your all you could do way more than that, it's ALL in the head. Especially on LEG day.

RULE #6  -   GET ENOUGH RECOVERY

- Training is fun, Breaking muscles down is fun, but if you want to get bigger and stronger, this muscles needs to repair. You need to sleep right and eat right in order to make that work. If your muscle is still sore from your last workout, don't

train it again, there's no point to it, you won't have recovered. A muscle usually take 2-3 days to recover.

 

RULE #7  -  TRAINING SESSIONS SHOULD BE 45MINS TO 1HOUR

- Don't spend 2hrs in the gym, training sessions should be quick and INTENSE. Your testosterone will drop after about 45 mins.

 

 

RULE #8  -  START WITH A COMPOUND MOVEMENT

- Start your workout with a movement that requires more than one articulation, muscles. for example (Squats, Deadlift, Benchpress, Military press, Barbell rows)

 

 

RULE #9  -  WARM UP WITH CARDIO

- Warm up everyday with arround 15 mins of cardio. This will ensure your blood is going into the muscles and it will get your muscles warm so you won't get injured.

 

 

RULE #10 -  STRETCH OUTSIDE THE GYM

- You can do research on this, but stretching is a really good way to help the muscle recover and make you flexible so you don't get hurt. It also helps to give you a bigger range of movements to perform certain exercise.