Mark's Big Legs Plan

Sometimes the difference between you and the guys/girls that already have the body you desire is just 1 or 2 factors.

But they are putting them into practice every day. The difference may seem small, but over months and years it makes all the difference in the world. As a natural athlete, you need to be doing everything right, pretty much all the time. Those small differences implemented daily will totally transform your physique.

So here’s 8 factors I’ve identified that are characteristic of the men and women out there with top physiques. How do you compare? You doing all 8?

(1) THEY DON’T BITCH AND MOAN

When you don’t make a progression on a certain lift (or even hit less reps) do you moan about it? Don’t. It happens to all of us. Chalk it up to experience and endeavour to do better next time. Do you complain that you “have” to go train? You don’t ‘have’ to workout, you ‘get’ to workout. Working out is the price you pay in exchange for the privilege of having the body you really want. Stop bitching. Go train.

(2) THEY DON’T SKIP WORKOUTS

Consistency is king in this game. I see big names in this game doing very late night workouts because they’ve been busy all day. Would you train at midnight just to make sure that you go it done? If not, don’t complain about your lack of results.

(3) THEY DON’T USE INFERIOR PROTEINS

Did you know that whey protein is the single best protein source on the planet? There are 2 factors in deciding the best protein for building muscle:

1. Bio-availability
2. Completeness

Bio-availability refers to the amount of the protein your body can actually use. Completeness refers to how many of the amino acids the protein contains. The higher the Bio-availability and the more complete it is, the better it is for building muscle. With this in mind, whey scores better than everything else – and by a large margin.

In fact, there are 5 definite BEST sources of protein for building muscle, and if you aren’t getting them, you are not gaining maximum muscle as quickly as possible. You aren’t going to get big on tofu and beans – sorry but it’s true.

If you want the full list of best proteins, as well as the explanation, enter your email below. You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you click the button. Enjoy! 🙂

Thanks! The top 5 sources of protein for building muscle in order are (1) Whey Protein (2) Whole Eggs (3) Cow’s Milk (4) Egg White (5) Fish.

For a fuller list & full explanation, see my full article here: CLICK HERE

click & enjoy 🙂

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The best time for whey supplementation is during or after your workout. I changed my post-workout shake for an intra-workout shake – see this post for my reasons.

NOTE: My recommended European protein | Recommended US protein

(4) THEY LOG & TRACK EACH WORKOUT TO ENSURE THEY ARE PROGRESSING

I gotta admit it – this annoys me. Guys that go into the gym with no structured plan and no way to keep a record of the weights and reps completed.

Once of the most important factors in the muscle-building game is progressive overload i.e. making small, incremental strength increases in every muscle group over time. If you aren’t keeping records, you haven’t a clue what’s going on.

Fact is, you need to know the best exercises to stimulate growth, how often to hit each muscle, and exactly how many sets and reps to do…and log all of it. You get all of this for free by downloading my THT training package now. Click here to download it. Yes it’s free.

And you can even track your THT workouts on your mobile device using the free Bodyspace app. After installing the app, search for THT and ensure that it is created by user MUSCLEHACKER (me).

(5) THEY DON’T OVERTRAIN

Most people just don’t understand what overtraining actually is. OVERTRAINING = UNDER-RECOVERING

We only ‘stimulate’ gains in the gym, we do NOT actually ‘build’ muscle in the gym. The building comes in that resting/recovering period between workouts. If you don’t leave sufficient time between sessions, you’ll under-recover i.e. overtrain and NOT grow.

Sufficient rest is absolutely key to building muscle. If you train the same muscle again before point 2 below, you’ll literally make no progress whatsoever.

If you’re new to MuscleHack or just haven’t downloaded your FREE copy of T.H.T. training, do it now! It will have you hit that perfect spot (point 2 above) and you’ll make amazing, uninterrupted gains.

Many thousands of people around the world will tell you that downloading THT was the best move they ever made. See their results here. You WILL notice changes in the mirror in a few weeks, if not the first week. The scales, your clothes, and other people’s comments will also confirm this. Download it free below…

(6) THEY DON’T OVERDO HIGH-INTENSITY CARDIO WHEN TRYING TO BUILD MUSCLE

Following on from point 4, any high-intensity activity will interrupt the recovery/growth process and actually prevent your gains from materializing. Why? Because a muscle stops recovering when it’s worked.

Go hard in the gym with weight training, then rest and eat. No further activity is needed and may actually be counterproductive. See my article: Cardio Sucks.

(7) THEY HIT THEIR DAILY CALORIE REQUIREMENTS

When you’re in a caloric deficit for too long, it becomes very difficult to build muscle, since the required hormones in the anabolic machinery decrease.

NOTE: I have a free MuscleHack calculator that will automatically calculate your daily protein & calorie requirements. You can use it and even download it if you prefer. If you would like access to it, just type in your email below.

You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you enter your email. Enjoy the calculator…

Thanks! Click for access to the calculator: PROTEIN/CALORIE CALCULATOR

click & enjoy 🙂

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NOTE: Even on my fast fat-loss plan, Total Six Pack Abs, we take care of this – you will not be in a permanent caloric deficit. This explains why people not only preserve muscle mass when cutting on this program, but they often build new muscle while getting ripped.

(8) THEY GET ENOUGH PROTEIN

And importantly…THEY GET IT EVERY SINGLE DAY. I know a lot of you will say, “Yeah I got this one.” You sure about that? Are you counting your protein at every meal and making sure you hit your total for the day? Every day?

Muscle tissue = protein. You can bust your butt in the gym, but if the required amount of protein isn’t being consumed, you simply cannot build any new muscle. It’s that simple and it’s that important.

Consume 1g of Protein per Pound of Body Weight

To build muscle consume 1g protein for every lb bodyweight eg 180lbs=180g proteinCLICK TO TWEET

I have a more precise formula on this article: how much protein to build muscle.

By the way, I recommend Optimum Nutrition Whey in the USA, and Impact Whey from MyProtein for those of my readers in Europe.

So…how many are you doing? And doing on a consistent basis?

Mark McManus