Third law: Even if your workout causes optimal micro-tearing, if the body isn’t supplied with sufficient nutrition, no appreciable amount of muscle growth will appear.
Your diet determines about 70-80 per cent of how you look (muscular or ripped or flabby).
How to eat right?
Make sure you take enough protein, complex carbohydrates and over all balanced nutrition according to your body’s requirement. You also need to ensure that you are eating enough protein before and after workout.
Fourth law: Sleep deprivation hinders the recovery process, which is necessary for muscle repair and muscle growth.
HGH (human growth hormone) is naturally released during the deep sleep. It improves muscular recovery and regeneration. In men, 60 to 70 per cent of daily human growth hormone secretion occurs during early sleep which is typically when the deepest sleep cycles occur.
Fifth law: Place minimal emphasis on single joint movements
Excessive emphasis on single-joint movements (particularly on calves, arms, and shoulders) diverts resources from more productive multijoint movements (e.g., squats, deadlifts, chins, presses, bent-over rows).
Compound movements are superior to their single-joint counterparts for a few different reasons. First, “big” exercises permit greater workloads, which in turn recruit more motor units.
The larger weights and effort required to lift such loads stimulate greater release of muscle-building hormone.
Sixth law: Prioritise performance over pain
No pain, no gain — while on its face, this adage is true, often it leads to poor training decisions, such as an excessive focus on cardio, single-joint movements, and ab work.
When performance improves, fitness improves. Focus on your numbers, and the rest will take care of itself.