I’ve made my BEST gains over the last 12-18 months. In large part ,that’s because of the 5 x incredibly effective tips I’m about to reveal to you below.

And by the way, this is NOT my “opinion”. This is Real. This is Truth. This is science backed by REAL studies. You want MUCH better gains? Double or even more the size gains? Then Take 3 minutes and read this!

P.S. Add me on Facebook and Instagram for more daily tips.

(1) TAKE 2 X SCOOPS WHEY AFTER TRAINING. NOT 1

Please stop taking just 1 x scoop whey after you finish your powerful THT gains workout (click to download the workout free). You make better gains with 2. To be precise, the human body builds more muscle with about 40g protein taken after training.

1 x scoop (about 25-30g powder) contains about 22g protein. 2 x scoops (about 50g by weight) will deliver about 40g protein.

THE PROOF: Want proof? Here’s the scientific study I wrote about showing this exact result.

Please get your whey from a trusted company. MyProtein has been independently tested to actually contain the amount of protein than it states on the label. Labdoor testing company even recommends them. If you’re in the USA, take a look here. UK and Europe here.

And always remember that when using a shredding program, getting adequate protein for protein synthesis (and preventing protein breakdown) is even more critical.

I always make sure my coaching clients who opt for my Get Me Shredded coaching take 2 x scoops of whey after training. And we are producing phenomenal results! Rapid fat loss and preserving/adding muscle in the process!

(2) TAKE CREATINE AFTER TRAINING. NOT BEFORE

I’ve been teaching this for over a decade now. If you’re taking creatine before training, then you don’t really know what it is or how it works.

THE PROOF: In recent years, a study was carried out that proved my point – and then some!

Those who took their creatine AFTER training, made DOUBLE the gains of those who took it before.

The researchers concluded…

“It appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength”

We optimize and maximize the availability of creatine in our muscle  by supplementing with creatine monohydrate. Doing so typically causes an increase in creatine phosphate stores of 10-40%!! (A great quality and cheap creatine in UK/Europe here.)

(3) EAT BEFORE BED

Yes…have a meal before bed! It’s an incredibly important time for gains! And most people neglect it! And just like point (2) above – you can make DOUBLE the gains when you start eating at night.

While sleeping, your body repairs muscle tissue and releases growth hormone. If you don’t supply the building materials, you simply can’t get the job done i.e. you can’t grow! Shoot for 40g protein from real food – this amount will last all night.

THE PROOF: Want proof of double the gains? Here’s scientific study where participants who ate a late might meal, made TWICE the muscle gains. You don’t need to eat more daily calories – remove some calories and protein from earlier in the day and save them for later. I eat at 10pm every single night…and I stay shredded all year round.

This is just one powerful method I have guys and guys do on my new LEAN GAINS COACHING – GAIN 5-10lbs MUSCLE IN 10 WEEKS!

What happens is I create a meal plan to allow you to make the best gains possible! You eat this way for 10 weeks and do a 10-week training cycle with the goal of gaining 5-10 pounds of muscle!

I tell you what to eat, when, and in what quantities. No more guesswork on your part. I’ll do all that hard work! If interested, go here and see the LEAN GAINS COACHING OPTION.

(4) USE “CONSTANT TENSION” ON EVERY REP

I’ve put such an emphasis on this in 2018 and 2019 and I’m in the best shape of my life at 38.

Stimulating muscle growth is not easy. Your body is actually not keen on adding muscle as it’s “metabolically expensive”.

So you need to give your muscles NO CHOICE but to grow. In order to do this, you DO NOT focus on using the heaviest weights possible – that’s “ego lifting”. Your real job in the gym is to pick a weight that allows you to:

• Move the weight through a full range of motion
• Keep constant tension on the muscle
• Perform your negatives/lowering quite slowly under full control
• Take the set to failure between a low of 6 and a high of 12 reps

We talk about “lifting”. We call ourselves “weight lifters”. But really our goal is “muscle stimulation”. If you really want to stimulate the muscle to grow…then stimulate it! Feel the muscle, not the weight. Train according the bullet points above and feel the difference. Then I promise it won’t be long until you SEE the difference.

Quick note before I go on: If you haven’t yet downloaded my THT workout for the best muscle gains of your life, grab it below! Just pop in your email and click the button. Enjoy your gains! 🙂

(5) GET ENOUGH PROTEIN. IF ANYTHING…OVEREAT IT

All that effort in the gym can count for nothing…if you don’t eat enough protein. Muscle tissue is made from protein.

If you want more muscle, you need to give your body the protein it needs to get the job done. To have absolute certainty that you are getting enough, eat 1g protein per pound of body weight. So if you weight 190lbs, get 190g protein per day.

If you have any concerns about whether you’re getting enough, it’s best to eat more than necessary than less. So if anything, over-eat it if you are unsure.

Why? Studies show that excess protein doesn’t really tend to end up as stored fat. The body seem to turn it to glucose and store it in the muscle as glycogen.

THE PROOF: Here’s a study where it is was shown that massive excesses of protein DID NOT end up as extra fat, but extra LEAN MASS (most likely in the form of glycogen in the muscle in addition to the extra muscle tissue gained).

So there ya go! Can you see now how bad some of the advice out there is? Most people:

• Take 1 x scoop of whey after training
• Take creatine before training
• Eat little at night
• Focus on lifting heavy i.e. getting their lifts up
• Don’t get 1g protein per pound body weight every day

…and their gains suck! No surprise there! Do all 5 of the above and see your progress increase rapidly! Tell me about your progress on Facebook and Instagram! ~ Mark McManus 🙂

P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.