Load weight if desired and lay flat down on a flat bench with your head almost touching the end of the bench. Start by getting into pushup position with your arms shoulder width apart and your legs near a bench or box. This will give you a nice pump to aid in your muscle gains.
To build muscle we need to be eating more calories than we require, these extra calories will help to synthesize new muscle tissue.
Wear a dark eye mask to block out any environmental light that may be sneaking into the room: Streetlights, hallway lights, etc.
Moreover the regeneration between the days I train the same muscle is a lot higher than somewhere else.
If you are having trouble getting protein in, those are obvious times to add.
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