7.4M
FRHow I transformed ⬇️
Followed a training plan that aligned with my goals & I stuck to. This was 5-6 exercises per session I stuck to consistently for at least 8-12 weeks. If you want to grow, don't constantly change your exercises.
Progressive overload is the key, so with my weights if I reached failure at 10-12 reps, I would then up it, with that new weight when I reached 10-12 reps I would then up it again. Generally, for muscle growth the best repetition range is between 5-12.
Eating in a calorie surplus was the biggest game changer for me. Before that, I was massively under-eating. Once I actually started fueling my body properly, I finally saw progress with my physique.
Everyone’s surplus will look different. It depends on your metabolism, and day to day life. But there’s no point training hard in the gym if you’re not matching that effort outside of it.
Your diet doesn’t need to be complicated or boring. You just need a few meals you enjoy, digest well and are calorie dense to help you achieve the calorie surplus to gain weight. I have sample meal plans and calorie dense meal ideas in my bulking guide in my bio if you need help designing your diet.
Prioritise rest & recovery. In the gym you provide the stimulus for your body to grow but if you're not resting & recovering you won't grow.
Stay patient & consistent, you wont see changes overnight, but if you stick to the plan you can become unrecognisable. ❤️
@freddie_harrison05
