-Diablo's Notizen, 23 Apr 19

Weight Gain Periodization 🌯 @ rp_transformations # Rate: Aim to gain 0.25-0.5% of body weight per week. Look at weekly weigh-in averages instead of weight on a single day 📈 # Length: A massing phase should last 6-16 weeks.🗓 # Beginner Limit: 10% of body weight gain per mass. Beginners can gain more muscle and at a faster rate than advanced athletes 😃 # Intermediate + Advanced Limit: 5% of body weight gain per mass. As you become more advanced, it will become much harder to gain muscle. Therefore, massing for too long will likely just result in more fat gain than desired 🏋🏻‍♂️🏋️‍♀️ # After: Maintain weight for at least one month before entering a new phase, especially if you want to do a long-term cut. An exception is if you want to mini-cut in order to get right back to massing 🍝 # These recommendations are made to maximize muscle gain and minimize unnecessary fat gain during your mass 💪 # Credit to @mblacutt for the graph # #rpstrength #rplifestyle #diet #nutrition #masslife #mass #bulk #science #consistencyiskey #motivation #carbs #muscle #periodization