1. Create a caloric surplus. You can’t expect to have results if you work like a horse but eat like a bird.
2. Sleep! Prioritize sleep because it is a necessity, not a luxury. No gains’ gonna come if the body can’t repair itself.
3. Increase protein intake. Proteins are the main building blocks of your body, used to manufacture muscles, tendons, organs and skin, as well as enzymes, hormones and neurotransmitters.
4. Alternate phases of strength and hypertrophy. Both feed themselves from each other.
5. The BCAA leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscles. People who consumed a drink with 5.6 grams of BCAAs after their workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink.
6. More carbs! Your body stores carbs as glycogen. The idea is to saturate glycogen levels so that the body does not use its own protein to produce energy.
7. Post workout nutrition. Fast and easily digested carbs with protein should be a priority immediately after your workout for faster recovery and to replenish those glycogen stocks.
8. Water, water, water. This is a no brainer since the body is made up of 70% water. A little bit of dehydration can make you lose more than 10% strength in a matter of a few minutes into your workout.
9. Rest as hard as you train. You don’t grow in the gym. You grow when the body is starting to recover from your workouts after you applied all the recommendations above.
10. Supplements. Use them, it won’t make you a bad person. And yes, you’ll still be natural. You need to maximize performance and recovery by fulfilling the needs of your body, like fish oils, amino acids, proteins, carbs, vitamins, minerals, etc.