Professional Documents
Culture Documents
com
Bottom Science
Page | 0
Copyright © 2020 Bottom Science www.BottomScience.com
About Author
Bottom Science
We hope you enjoy reading articles from the site and make it
one of your regularly visited website. If you have any questions
or comments, please don't vacillate to contact us.
Sincerely,
Bottom Science
Page | 1
Copyright © 2020 Bottom Science www.BottomScience.com
#1 Increase Frequency
The more often you train a muscle, the more you trigger it to
grow. The more you do an exercise, the quicker your technique
improves, and the heavier you can lift. Start Squatting, pressing
and pulling three times a week instead of only once.
Page | 2
Copyright © 2020 Bottom Science www.BottomScience.com
It’s harder to build muscle than to lose fat or get stronger. You
can easily lose 0.5kg/1lb of fat per week by eating slightly less.
You can easily add 2.5kg/5lb per workout on Squats for weeks
with StrongLifts 5×5. But you can’t build more than 0.5kg/1lb
of muscle per week.
Take the number of calories you need in a day and divide by six.
That’s roughly the number you should eat at each meal. Make
sure you consume some protein—around 20 grams—every 3
hours.
Page | 3
Copyright © 2020 Bottom Science www.BottomScience.com
“The more diligent you are, the better results you’ll get”
#5 Be Consistent
Most guys gain 0.25kg/0.5lb of lean muscle per week if they do
an effective training program and eat well. You can’t gain
muscle faster than this. It takes a year to gain 12kg/24lb of lean
muscle and see dramatic change. Consistency is therefore key.
Page | 4
Copyright © 2020 Bottom Science www.BottomScience.com
#6 Strength is size
In Ancient Greece, Milo of Croton trained for the Olympics by
carrying a calf on his back each day. The calf grew bigger which
forced Milo to lift heavier weights. Milo’s body became stronger
and bigger as a result. He became the strongest guy in his time,
winning the Olympics 6x.
#8 Focus on Progression
As mentioned above, your workouts should really be under an
hour if even that. But the main take home principle is to make
sure you are progressing at a workout. It’s so simply yet so
many people screw it up. They put in more volume and more
until their workouts are at about 2 hours.
Now some things to work for a while and you may see some
results. But if you want to gain weight, you’re better off
focusing on progressing in either the number of reps or an
increase in weight lifted within your main program. Just like
Page | 5
Copyright © 2020 Bottom Science www.BottomScience.com
Page | 6