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Your gain maxing checklist - 1. Hit each muscle 2-3 times a week 2. Limit training to 3-4 days a week These two go together. Use a full body or upper lower split. If you think you need to be in the gym 2-3 hours then you don’t know how to program. 1-3 sets per muscle for FB and 2-5 for UL. Don’t ask on here how to structure this when I have training groups that do this. - 3. Lift heavy weights for 4-8 reps 4. Train to 1 RIR on most work sets These also go together. If you’re using the 4-8 rep range then you’re already getting max motor unit recruitment at 5 rep maxes. The failure rep is the most fatiguing so just leave it off. - 5. Don’t bulk, it does zero to produce more gains I’ve covered this in plenty of reels and posts. And yes there’s studies on this too and calorie surpluses do nothing to cause more gains than maintenance. - 6. Do some form of cardio 4-6 days a week Stop making this so complicated. I walk the dogs with a 10 pound vest at a fast pace. You can do stairs or elliptical or ride the bike. 30-45 minutes will be great. And no this won’t interfere with gains (it’s literally on the gains maxing check list for a reason) - 7. Cut out all intensifiers like drop sets and myo-reps Worthless. You don’t need em. - 8. Make sure you’re recovered between sets By recovered this is how the cardio helps. You want to make sure you’re not breathing heavy going into the next set and that you’ve allowed as much metabolite clearance as possible. - 9. Get at least 7 hours of sleep nightly I have no idea if getting in naps because you work a swing shift makes up the difference but I assume it helps. Lack of sleep can def reduce MUR. - 10. Learn how to effectively manage life stress Learn how to breathe to regulate your nervous system Cuddle with your partner. Hold hands and take walks together. Walk in nature like I do. The “greenhouse effect” on stress reduction is real. Spend time in prayer Watch comedies and or find things that make you laugh a lot Tell yourself good things ABOUT YOU. Self affirmations done consistently will literally rewire your brain.