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INCREASE YOUR MUSCLE MASS
#GAINS

3 basic steps to help you increase your muscle mass from Coach Trevor De Souza

LIFT WEIGHTS AT AN INTENSITY THAT IS UNCOMFORTABLE FOR YOU

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The growth doesn't begin in rep 1 or 2 when the weight is easy to move. It's the last couple of reps when you feel you can't but you tell your body to do it anyway. It’s the part where you have to grind, dig that little bit deeper and tense that little bit harder. If executed correctly you’ll feel a little bit of fatigue in the muscle area that you were just working on.

EAT ADEQUATE AMOUNTS OF HIGH-QUALITY FOODS - ESPECIALLY PROTEIN

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Your body needs to repair itself and its best chance to repair is with adequate sleep and adequate food (especially protein). If you aren't eating enough to first fuel your basic bodily functions (moving muscles, digesting food, making your brain work), then nothing is going to feed, repair and grow the muscles. Once the basics are covered, then you need to nourish the muscle cells so they can repair to grow and be ready for your next workout.

High quality foods include lean proteins, plenty of fruit and vegetables for micronutrients and some fats. You may have heard the saying that “protein is the building block of life” and this is because proteins are absolutely critical in all body functions and are used in biochemical reactions taking place in your cells.

SLEEP! AT LEAST 7.5 HOURS A NIGHT.

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Your muscles grow, and the body recovers when you are at rest. Sleep is the most anabolic (meaning muscle building) activity your body can do naturally. It is literally the BEST thing you can do for muscle growth and to have the energy to excel in the gym the next day.

When you sleep it should be in a cool dark room and ideally uninterrupted. Going to bed at 8:30pm but then playing on your phone until 10pm doesn’t count either – you need to be in the land of snooze.

Yes, with 6 hours of sleep you might be able to survive and function well enough to get through the day, but are you actually moving forward and thriving and growing? Without adequate sleep, the answer is NOPE!

So, if you are hitting the gym regularly but the needle isn't moving forward - strength numbers aren't increasing, body fat's not dropping, there's no visible change in the mirror, then it is likely that one or ALL of the above is missing.

Looking to increase your muscle mass and need a plan that works? Hit us up in Wetherill Park and we'll help you put on slabs of lean mass with a clearly defined plan to get there.

IN SUMMARY

LIFT HEAVY ASS WEIGHTS OFTEN

EAT LOTS OF GREAT FOOD - ESPECIALLY PROTEIN

SLEEP TONS

WELCOME TO THE #GAINS

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Trevor De Souza

Dedicated coach who loves teaching people like you how to put on slabs of lean muscle and feel confident with your newfound #gains.

Get started today

12/55 Newton Road
Wetherill Park
NSW 2164

Hours

Monday: 6 - 7.30am, 5 - 8pm
Tuesday: 6 - 7.30am, 9 - 10.30am, 5 - 8pm
Wednesday: 5 - 8pm
Thursday:  6 - 7.30am, 9 - 10.30am, 5 - 8pm
Friday: 6 - 7.30am, 5 - 8pm
Saturday: 8 - 9.30am