The old cliché still holds true - "you are what you eat" - One And Done Workout so get serious about your calorie and protein intakes if you want to beat your "no muscle gain" demons.An average male who weighs 170 pounds and is looking to gain muscle mass quickly should aim to take in around 4,000 calories per day (multiply the weight by 24 to get daily calories), and around 170-200 grams of protein per day (1 - 1 and a half grams of protein per pound of bodyweight). Bulk Up With Heavy Weights Bulking up quickly and shaking off the "no muscle gain" curse is made a lot easier by increasing the load that you lift in your exercises.Now, the key here is to lift a lower number of reps (around 6-10) on heavy weights. If you find yourself completing more than 10 reps regularly then you know the weight is not heavy enough. Likewise, if you're struggling to reach 4 or 5 you know it's probably a little too heavy. This idea of "progressively overloading" the muscle is actually a proven scientific method for muscular development, and it's called...errr..."progressive overload" - no surprises there! Performing this technique on the staple compound exercises like Squats, Bench Press and Deadlifts will accelerate your ability to gain muscle mass, since these exercises employ a number of the major muscle groups at once, helping you to lift more weight for longer, and build strength faster. Train Like You Mean It Workout intensity (or the lack of it) is another major reason why skinny guys struggle with no muscle gain. Standing around chatting in the gym, posing in front of the mirrors, or just fooling around may be good for your social skills but it's not helping you build muscle.

How Does The One And Done Workout Works?

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