Longevity|OS Newsletter

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Maximize Muscle Growth with These Essential Rules and Insights 🚀💪

Happy Saturday My Friend,

Today, marks 1 year of living in the USA.

So I thought: Yo, Sven, what can you share that helps people?

Everyone wants to build muscle and get lean.

It looks great, builds your physique and levels up confidence and health.

I looked back at my 10+ years in the fitness industry and came up with 10 tips to put on lean muscle.

Trust me, these rules are worth following to build serious lean muscle.

Because that’s what we want.

1. Stimulate, Stimulate, Stimulate: Remember, my friend, training is the key to muscle growth. While nutrition is vital, don't overlook the significance of stimulating your muscles through exercise. It accounts for a whopping 75 percent of your muscle-building journey.

2. Prioritize Protein: It's no secret that protein is crucial for muscle growth. Surprisingly, even in a caloric deficit, consuming sufficient protein can help you maintain muscle mass. Don't fret over the "30-gram limit per meal" myth – research supports that we can handle much more protein at once.

3. Carb Boost during Workouts: Occasionally, incorporating higher glycemic carbohydrates, like watermelon, during your workouts can give you an extra push. While the exact performance benefits of pre-workout carbs are still debatable, it's a safe way to provide mental fuel and optimize your training.

4. Cardio: Not Just for Fat Loss: Don't skip cardio, even when your focus is building muscle. Adjust your calorie intake to account for the calories burned during cardio sessions. The increased blood flow, capillary density, and nutrient delivery can actually enhance your muscle-building potential.

5. Eat More, Move More: Fueling your body with an adequate amount of calories while maintaining an active lifestyle is a winning formula for muscle growth. Remember, a higher metabolic rate is beneficial, so keep those calories coming and keep moving!

6. Embrace Variety in Training: Intensity, duration, frequency, and volume – these training principles need variation. Don't get stuck in a rut. By periodically adjusting these variables, you'll continually challenge your muscles and stimulate growth through progressive overload.

7. Train Smart, Not to Failure: You don't have to push yourself to the absolute limit to achieve hypertrophy. Stop one or two reps before failure to allow for optimal muscle growth while reducing the risk of injury.

8. Weekly Calorie Balance: Instead of obsessing over daily calorie counts, take a broader perspective and aim for a weekly caloric surplus to support muscle growth. This approach allows for flexibility, such as intermittent fasting, without compromising your gains.

9. Creatine Wisdom: Contrary to popular belief, a dose of 3-5 grams of creatine is sufficient for strength gains without excessive water retention. Recent research also reveals that creatine primarily enhances strength rather than directly building muscle mass.

10. Prioritize Sleep for Optimal Recovery: Building muscle happens during rest, my friend. Optimize your sleep quality by incorporating fiber-rich foods, exposing yourself to natural light, and even considering sauna sessions. These steps promote better sleep and growth hormone release, supporting your muscle-building journey.

So, there you have it – a concise yet insightful overview of essential rules for building muscle.

I hope this helps.

Have an epic Saturday,

- Sven

P.S. Whenever you’re ready! Here are 2 ways I can help you:

1. Are you an entrepreneur or creator who wants to get lean, boost testosterone naturally and get in your best shape in 2023? Then take action, and apply for my 1:1 Coaching.

2. Join the Longevity|OS Community on Telegram, where I share daily tips.