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The (almost too) complete guide to maximise muscle mass and minimize fat.


The age-old question, can you gain muscle and lose fat???

  1. Yes, if you look at a period of time (like a week), but no, not in the exact same minute (nobody cares about that)
  2. Yes, its 100% possible to improve the look of your physique muscularity wise and body shape wise at the same time
  3. Yes, it completely matters how much bodyfat you have when you are trying to do this


The Cheat Sheet for people that don’t like to read

  1. Focus on body goals is shown to be less successful...
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How to bust through plateaus and pick up lagging muscles

I've sat down and written every advanced principle I have used to get myself bigger and blast through times where I've felt stuck


What you should know first (you probably don't need this)

Unless your nutrition, stress, health, and recovery are good, you are just going to make things worse. So if that's you, go check out how we think you should fix your heatlh.

Second, if your technique sucks or you have no 'mind-muscle' connection, these principles aren't going to help. Go back and try...

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